As I put together a list of what I needed from the store recently, I realized there were ingredients on hand that I could use and my thoughts changed! I was pulling out dry herbs, spices, grains, beans and item’s I had not considered. So as always I looked back at what was on sale and adjusted my list to just a few simple ingredients. (Saved money for my next 3 meals as well!) So take some time and look at what you have on hand then do your shopping…here is one recipe I made

Turkey Chili                                                                                 8 Servings

          Ingredients

• 1 tablespoon canola oil
• 1/2 cup each diced small : onion, celery and carrot
• 1 lb. ground lean Turkey
• 4 cloves garlic, minced
• 3 tablespoons chili powder
• 1 tablespoon ground cumin
• 1/4 teaspoon ground chipotle chili or cayenne pepper, or to taste
• 1 (28 ounce) can crushed tomatoes
• 3 medium tomatoes, chopped
• 1 (15 ounce) can dark/light red kidney beans, rinsed
• 1 (15 ounce) can small white beans, such as cannellini, rinsed
• 1 (15 ounce) can black beans, rinsed
• 3 cups vegetable stock
• 1/2 teaspoon freshly ground pepper

        Procedure   

1. Heat oil in a large 2 gallon pot over medium heat.
2. Add onion, celery, & carrot and cook, stirring, until beginning to soften, 2 to 3 minutes. Reduce heat to medium-low and cook, stirring often, until very soft and just beginning to brown, 3 to 4 minutes.
3. Add the ground turkey and cook for 4 mins, breaking up any chunks into small pieces
4. Add garlic, chili powder, cumin and chipotle (or cayenne) to taste and cook, stirring constantly, until fragrant, 30 seconds to 1 minute.
5. Stir in canned and fresh tomatoes, kidney, white and black beans, vegetable stock and pepper.
6. Increase heat to high and bring to a boil, stirring often. Reduce heat to a simmer and cook, stirring occasionally, until the chili has reduced slightly, 10 to 15 minutes.

Served with chopped fresh cilantro, 2 tsp of jalapeño pepper and ½ cup diced soft tofu as a garnish

I was reading an article which was titled the “Top 10 Rules for Eating Right” and of course the one that caught my attention was: Take an extra ten minutes a day to prepare healthy meals….
“By devoting a few minutes to planning for more nutritious eating, you invest in your own health and that of your family. And when I say few, I mean it: Studies from UCLA suggest that a wholesome, home-cooked dinner takes only about ten minutes longer to prepare, on average, than serving processed or ready-made food. If you make enough for leftovers, you’ll save time in the long run. And don’t forget: Obesity, diabetes, and heart disease all lead to doctor and hospital visits—which take a lot of time.”

By David L. Katz, MD

 What a perfect statement! But for most people we need to change a few habits’s to get us in the mode to make cooking more fun, less stressful and easier to do. I’ve been working with individuals and groups for awhile on this topic. Most people who come to cooking classes say to me they just don’t have the “know how”! So what the majority of individuals do is plan a meal around events in there lives vs. healthy meals around planned activities.

 So what’s the point? In this season of giving, give something you can be a part of: a cooking class with you son or daughter, even your significant other! What a way to learn, spend time and be together. If you have a host of friends that are fun to be with, instead of heading out to eat have them come over and “play in your kitchen”! You would be surprised what could come of such an event. Most often the closet chef in nearly all of them would jump out to meet the occasion. Frequently people discuss ways on how they manage there daily nourishment and you then realize it’s not as difficult as it may seem to prepare a healthy meal! Do you have a strategy to prepare healthy meals…we love to hear them!

Thanks +ciao    

Bernard Kinsella

When catching up with family or friends this season, most of us offer to bring something. Instead of your first thought to purchase, read the recipe below and provide a tasteful contribution with a healthy twist. We made it easy enough to prepare and if you plan ahead, this creamy soup can be made in advance and its flavors bloom as it rest a day or two before you reheat to serve. Tradition sometimes has the best of us when we start cooking, try this and start a new tradition.

What are you making this season, share your recipe…. Ciao & thanks Bernard

 Butternut Squash Soup                                                           Serves 6

Ingredients                                                                                       Preheated Oven-350

• 1 medium butternut squash (about 1 1/2 pounds)
• Nonstick vegetable oil spray
• 1 medium onion, chopped (about 1 cup)
• 1 tablespoon freshly grated ginger, optional
• 1 teaspoon curry powder
• 1 granny smith apple chopped
• 2 tablespoons canola oil
• 3 cups vegetable broth
• 1-2 cups water, as needed
• Salt and pepper to taste
• Tofu cream for garnish

 Directions

1. Cut squash in half lengthwise, and scoop out the seeds. Arrange the halves cut side down in roasting pan that has been sprayed with nonstick vegetable oil spray. Bake squash in the oven for 40-45 minutes or until very tender.
2. Set aside to cool. When the squash is completely cool, scoop the flesh from the skin.
3. While the squash is baking, cook the onion and the ginger in the oil in a saucepan, over moderately low heat, for 5 minutes or until the onion is softened, then add the curry powder and apple cook for 2 more minutes.
4. Add the broth and simmer the mixture for 10 minutes, covered.
5. Add the squash pulp to the sauce pan. Transfer the mixture to a blender or food processor, in batches, and puree until smooth. Add enough water to achieve the desired consistency, and salt and pepper to taste. Return the soup to the sauce pan and cook over moderate heat until it is hot. Garnish each portion with the heaping teaspoon of “tofu- sour cream”

Jalapeño Tofu Cream

        Ingredients

• 1 pound of tofu, firm
• 2 tablespoons of brown rice vinegar
• 1 tablespoon of jalapeno or more if desired 
• 1/4 teaspoon of sea salt
• Water or Vegetable stock to blend, about 1/2 cup or as needed…
• 1 bunch of chives, sliced thinly

Directions

1. Steam or boil tofu for 3 minutes with the vinegar & jalapeño.
2. Blend with the stock or water, until smooth and creamy, (add additional stock or water if necessary). Taste for seasoning; add chives as a garnish minced fine.

 Last Friday I caught the scent of a Food Symposium offered at the MOS. I was in attendance for the Food for Thought presentation and panelist discussion. It provided interesting, as well as reinforced several facts of what we should be eating. The next event is on Nov. 3 at 7 pm, unlike the last three which were free this one has a fee and features author Mark Bittman, the topic is Food Matters: A Guide to Conscious Eating.

The point of providing this information is that it’s great to see what’s happening within our state relating to “Food Sustainability” and more importantly how we can learn ways to actively participate. I believe if we all took a few minutes to share what we do to live a healthier life we could sustain or better yet, inspire each other.Thanks & ciao,

Bernard

At a recent cooking class I was surrounded by fourteen beautiful ladies who were interested in creating some new recipes for themselves or friends. We had a fabulous time as I demonstrated “how to” apply a recipe and use it to make a new favorite. I know you must have tried this in the past as I do on a regular basis. Tell us a favorite you like and what you have done to make it more satisfying? With our Roasted Pork Tenderloin we substituted Breast of Chicken and it turned out great…

Pork Tenderloin with Caramelized Shallot, Apple and Goat Cheese filling

Ingredients Serves 4

1 piece pork tenderloin

Olive oil, to taste + sear

2 each shallots thin sliced

1 cup fresh green apples sliced thin

4 sprigs fresh thyme (leaves only)

1/2 cup sliced goat cheese

Salt and ground black pepper

String for tying

Directions

Preheat oven to 325^o

1. Butterfly tenderloin, season with salt and pepper.
2. Sauté the shallots in 1 T olive oil for 2 mins, add the apple and continue to stir and cook for 1 min. Add the thyme leaves. Season with salt and pepper, to taste.
3. Cool the filling slightly then spread over the tenderloin, place the goat cheese down the center.
4. Fold in the ends and roll the meat to secure the filling. Secure the tenderloin by tying the meat with butchers twine in 5 spots.
5. Preheat a pan add 1 T, oil and sear pork on all sides at 2 minute intervals, adjust temp as needed. Transfer to a roasting pan and continue to cook for 15 minutes or until meat is cooked through. Let rest for 5 to 10 minutes before slicing.

To the roasting pan add 1 cup of white wine, and reduce by half in volume stirring the pan to loosen any cooked particles, add 1 T. butter to finish and create a sauce!

Thanks and enjoy!

Ciao Bernard Kinsella

Many of us will be planning the “end of summer party” and if you are, consider this healthy dessert. The presentation looks great and one way to encourage yourself or friends to think better eating habits can start with dessert! A misconception is to eliminate certain meal times and then make up for them later, and then we choose a larger serving. Remember the key to eating better is knowledge of what we should be eating (ask an expert), how often to eat specific ingredients and change’s to our diets.

There just some tips, but it’s a good start. Our recipe incorporates fresh fruit, cake and zesty yogurt. If your changing eating habits, tell us how you’re doing that and if you want to share some favorite recipes for any season please do….thanks and enjoy this winner! Ciao….Bernard Kinsella

Wild Berry Trifle

Ingredients

1 pint blueberries

1 pint strawberries, hulled and cut into thick slices

2 pint raspberries

1 lemon, juiced

1/4 cup sugar

1 1/2 teaspoons cornstarch

Lemon Yogurt:

1 quart plain yogurt

1 tablespoon sugar

1 (11-ounce) jar lemon curd

1 store bought angel food cake, sliced 1/2-inch thick

Directions

1. Place the berries into a large bowl and sprinkle with half of the lemon juice. Lightly toss.
2. Combine the berries, sugar, cornstarch and remaining lemon juice in a saucepan over medium-high heat. Bring to a simmer and cook just until the berries begin to break down and give up their juices, about 3 minutes. Take the berries off the heat and let cool; the mixture should thicken up as is cools.
3. In a bowl, mix the yogurt with the sugar and blend to combine. Add the lemon curd & stir to combine.
4. To assemble the trifle, spoon a layer of the lemon yogurt sauce into a large glass bowl. Add a layer of angel food cake, breaking the slices into pieces that fit. Then soak the cake with a layer of berries and their juices. Keep going to make 3 or 4 more layers, depending on the size of the bowl, finishing with a layer of lemon cream. Cover and refrigerate until ready to serve. Garnish with fresh fruit (un cooked) and some garden mint.

It’s Not Too Late To Get Started!

Today we have about two weeks before school gets back in session. It marks a time for change for a lot of people who anticipate curbing summer habits for themselves and their kids. The key to working through change for some is moderate transition; others decide and break habits immediately. The point to day is to become a bit more aware of opportunities and steps to start the school year on a good path!

The link below offers a few suggestions and is from the BPHC, but want we want to know is what do you do for yourself or your family as we grow into a new season….let us know!

Click Here to Visit

Thanks…..chef Bernard Kinsella

Fresh healthy salads are a favorite this time of year and are preferred by this cook any time. Take for instance the two we have featured. There a great starter; add to a main course or carry to lunch as a bonus. Quinoa contains more protein than any other grain. It’s considered a complete protein because it contains all eight essential amino acids. Quinoa is also higher in unsaturated fats and lower in carbohydrates than most grains, and it provides a rich and balanced source of vital nutrients. It can be used similar to rice…our fresh bean salad with fennel is wonderful as a garnish to pan seared scallops, which I made the other evening. The creative use of fresh ingredients goes on and on…cooking may take a bit of time, but at least you know what you’re eating! The balance I think is that when you cook you get better at it and the benefits are even greater for yourself. Tell us how you’re benefitting these days with what’s cooking….     

Quinoa Salad

INGREDIENTS:                                                                                                   Serves 4

½ cup Quinoa

1 cup vegetable stock

½ cup red pepper diced

1 cup fresh spinach

¾ cup black beans, (can) rinsed and drained

½ cup white onion diced

½ cup cilantro leaves chopped

1 clove of garlic smashed and chopped

2 tbsp lemon juice

2 tbsp olive oil

 PROCEDURE:

1. Cook Quinoa according to package directions in vegetable broth.
2. In a bowl toss the next 6 ingredients, blend the oil and lemon juice to emulsify. Then add to the ingredients and toss to coat. When the Quinoa has absorbed the broth completely, fluff then add to the ingredient mix when warm.   

Marinated Fresh Beans and Fennel Salad

INGREDIENTS:                                                                                                                    Serves 6

2 Cups fresh green beans, washed and ends clipped

1 Cup yellow beans, washed and ends clipped

1 Cup fennel bulb, washed and thinly sliced

½ Cup red onion thin sliced

¼ Cup sliced black Greek olives

¼ Cup crumbled feta cheese

For the Sundried Tomato Vinaigrette:

1 tablespoon shallot, minced

3 whole sundried tomatoes

1 t minced garlic

1/4 cup white balsamic or white wine vinegar

1/2 cup olive oil

Salt and pepper to taste

1 T fresh oregano leaves

 PROCEDURE:

1. Bring 6 cups water to a boil & add 1 t, salt. Then add the first 3 ingredients. Bring back to a boil and cook for 2 mins.
2. In a food blender add the shallots, sundried tomato, garlic & vinegar.  Blend and add all the oil slowly, to the mixture. Season with salt and pepper.
3. Strain bean and fennel mixture from water, place in a bowl toss with remaining ingredients then toss to combine. Drizzle with ¼ cup of sundried tomato vinaigrette and fresh oregano leaves.  

Ciao and  thank you,

 chef Bernard Kinsella

This past week I hosted several cooking sessions with a variety of groups. The menus varied and the most common question by members in each was, “What is your favorite recipe or food to prepare”? I must say cooking for a few years now and on the journey it has provided me…I can’t say as of now I have the answer! There are so many great Holiday foods to consider, seasonal favorites that get me going (fresh figs and cherries are available now), the summer farmers markets offer an abundant supply of treats to play with…the list goes on and on. Chefs at particular restaurants feature special’s, which is not necessarily a signature dish, but typically they favor the ingredient and know how to cook it properly. Although today I focus on more of the “health and wellness” cuisine I still prefer to eat most anything or at least give it a try! Although our website www.chefbernards.com offers a variety of recipes and ‘how to’ videos you can see the tags of other host who offer fine recipes. Also, Magazines provide us with interesting outlooks to everyday recipes and then inspire us to use our creativity to build on and try something new…any favorite publications you have? I like Cuisine at Home its easy and simple to follow. The details and pictures make you want to make what’s on every page…so what’s your favorite dish to make or who inspires you?

Thanks + ciao Bernard Kinsella

Soups On!

Throughout the summer I believe we don’t realize how it’s a wonderful time to prepare soup. Produce is in abundance, the variety of cold and hot soups we can create for today or to make and freeze is the perfect opportunity. Particularly if you have a back up freezer! Properly made, cooled and stored you can break them out in September or October at the height of the busy sport season.

Think about the abundance of fresh corn available today and make Corn Chowder then add some fresh seafood when your ready to serve; how about a Tomato Bisque with fresh tomatoes from your garden or that recent trip to the farmers market! Remember the key ingredients for a great soup is a good fresh stock. Add fresh herbs, minimal seasoning and reduce your cooking time just a bit, so when you reheat you can bring it to a gentle boil and then simmer and season properly without over cooking. Here’s a recipe for you to try today for friends or family during these hot summer days…

Gazpacho

  Ingredients:

• 1 1/2  cups diced medium seeded peeled cucumber
• 1  cup diced medium  Vidalia or other sweet onion
• 1  cup diced medium chopped yellow bell pepper
• 6  tablespoons  white wine vinegar
• 1  tablespoon  extra virgin olive oil
• 1/2  teaspoon  salt
• 1/4  teaspoon  freshly ground black pepper
• 2  pounds diced medium seeded peeled yellow tomatoes (about 6 large) or heirloom tomatoes( red vine      tomatoes are perfect as well)
• 2  garlic clove, minced
• 1 cup cilantro leaves chopped
• Salt and Pepper to taste
  Garnish:
• 2  (1-ounce) slices French bread, torn into 1/2-inch pieces
• 1  teaspoon  extra virgin olive oil
• 1  cup  quartered grape or cherry tomatoes
• 1/2  cup  diced peeled seeded cucumber

Preparation

1. To prepare gazpacho, combine first 9 ingredients.
2. Place half of vegetable mixture in a food processor; process until smooth.
3. Pour puréed vegetable mixture into a large bowl. Add the remaining vegetable mixture. Cover and chill.  

 To prepare garnish, place bread in a small bowl; drizzle with 1 teaspoon oil, tossing gently to coat. Spread bread mixture in a single layer on a baking sheet. Bake at 375° 10 minutes or until golden brown. Cool to room temperature. Place 3/4 cup gazpacho in each of 8 soup bowls. Top each serving with a few croutons, 2 tablespoons quartered tomatoes, and 1 tablespoon cucumber and a tablespoon of plain yogurt…refreshing!

Thanks…chef Bernard Kinsella…check out www.chefbernards.com for more recipes and videos! Ciao….