Glorious September!

It’s the start of a new month.

A new hurricane swirling its way up the coast.

New episodes of your favorite network show.

A new series of training at the fitness studio.

Another opportunity to rid of the kids for a good 8 hours a day.

Glorious September

And to boot, it’s like 80-something degrees outside! Great beach weather. Especially here in Marshfield!

And while it’s still beach weather, you should still be leaning towards a beach body.

So, Just take those old records off the shelf, sit and listen to ‘em by ya’self, and handle 20 up-downs, mix in 25 pike push-ups, toss in 15 jump squats and hold your abs in for another minute while you plank it out.

Rest 30 seconds, rinse, lather and repeat.

Here’s an up-down:

(Adam O’Reilly – University of Miami)

or a tougher one…

(Robert Belley – University of I Rock!)

Here’s a pike push-up:

(Adam O’Reilly – University of Miami)

Here’s a jump squat:

(Adam O’Reilly – University of Miami)

Here’s a plank:

(Nate Dunn – Marshfield High School)

Do this today thank me later 93.7 Mike FM fan

Good luck tonight to the Red Sox as they dismantle the evil empire.

Live the dream,

Rob Belley

www.RBFIT.com

Having taught multiple cooking classes these past weeks, a few attendees have said there tired of the same old thing on the grill. Nonsense, I say! There are several ways to get flavor to your food and use what’s on hand.

1st: Look in your spice cabinet and identify those ingredients that you rarely use. Mix 3 or 4 of the dried spices that work together with a bit of oil to make a “wet rub”, an example:  1 T. curry powder, ½ t ginger, 1 t dried thyme or cilantro leaves and ½ t dried cumin mixed with ¼ cup of warmed olive oil makes a nice paste to spread over chicken, ribs or beef tips. Use a pastry brush to coat a fair amount over your food then grill on medium heat until desired temperature is reached.

2nd: More than likely the condiment or door section in your refrigerator holds a few of the same ingredients. Try small amounts at first and combine to taste, if you like the flavor profile mix a larger quantity and use to compliment your grilled fish, vegetables or chicken. You will need a bowl, whisk and possibly a food processor (for larger quantities). Than an investor, once you have discovered the best tasting sauce that money can buy!          

As we have said many a time, cooking doesn’t have to be all consuming. Yes, you may need a little time & patience, but that’s it! Were all creative in our own way, take what you like and build on that.

Here are 2 recipes concocted from being creative and utilizing ingredients on hand:

 ASIAN SLAW

INGREDIENTS:

2 Tbsp. sesame oil

2 Tbsp. rice vinegar

2 Tbsp. Dijon mustard

1 tsp. garlic, minced

1 tsp. oyster sauce

1 Tbsp. finely julienned ginger

1 bag Fresh Express Cole slaw mix

Salt and pepper to taste

 METHOD:

1. Mix the first 6 ingredients in a plastic container or bowl until blended.
2. Then toss with the fresh express Cole slaw mix and refrigerate.
3. Toss periodically every 15 minutes.

   Before serving, taste for seasoning, garnish with sesame seeds or some fresh garden chopped herbs.

Tamarind Glazed Chicken

 Ingredients for the Tamarind Glaze:                                                                  serves 4

2 tablespoons unsalted butter

1/2 cup finely diced onion

2 cloves garlic, finely diced

6 plum tomatoes, coarsely chopped

1/4 cup ketchup

1/4 cup water

2 tablespoons Dijon mustard

2 tablespoons dark brown sugar

2 whole Chile pepper

2 tablespoons tamarind concentrate/paste

3 tablespoons molasses

1 teaspoon cayenne pepper

1 tablespoon paprika

1 tablespoon Worcestershire sauce

For the Chicken:

 4 bone in chicken breasts

4 chicken thighs

Vegetable oil

1 bunch thyme, picked

2 cloves garlic minced

Salt and freshly ground pepper to taste

Procedure:

1. Heat butter in a large saucepan over medium-high heat. Add onions and garlic and cook until soft. Add remaining ingredients and cook for 15 minutes. Place mixture in a blender and blend until smooth. Return to the saucepan and cook an additional 15 to 20 minutes, or until thickened.
2. For the Grill, preheat grill: Brush chicken with vegetable oil and toss with garlic, thyme and salt / pepper to taste. Grill chicken for 8 to 9 minutes on each side or until golden brown and cooked through. Remove chicken from the grill and brush with the sauce.
3. For Roasting, preheat the oven to 375^o: brush with the sauce on the chicken then toss with the thyme leaves, garlic and season lightly with salt and pepper. Coat a roasting dish with oil or vegetable spray. Place in chicken and roast for 23 to 25 minutes.

A cool way to keep the heat out of your kitchen! This recipe adds flavor to any menu and provides you a way to get creative with our summer produce.

Summer Gazpacho with Jalapeño Tofu Cream                                      serves 6

Ingredients:

1 hothouse cucumber, halved and seeded, but not peeled

2 red bell peppers, cored and seeded

4 plum tomatoes

1 red onion

3 garlic cloves, minced

½ cup cilantro leaves, rough chopped

2 T basil leaves, julienne

23 ounces vegetable juice (3 cups)

1/4 cup white wine vinegar

1/4 cup virgin olive oil

1/2 tablespoon kosher salt

1 t freshly ground black pepper 

Directions:

1. Roughly chop the cucumbers, bell peppers, tomatoes, and red onions into 1-inch cubes. Put each vegetable separately into a food processor fitted with a steel blade and pulse until it is coarsely chopped. Do not over process!
2. After each vegetable is processed, combine them in a large bowl and add the garlic, cilantro and basil leaves, vegetable juice, vinegar, olive oil, salt, and pepper. Mix well and chill before serving. The longer gazpacho sits, the more the flavors develop.

Jalapeño Tofu Cream

        Ingredients:

1 pound of tofu, firm

2 tablespoons of brown rice vinegar

1 tablespoon of jalapeno or more if desired  

1/2 teaspoon of sea salt

Water or Vegetable stock to blend, about 1/3 cup

2 ea green onions, sliced thinly

Directions:

1. Steam or boil tofu for 3 minutes. In a food processor blend with remaining ingredients. Add green onions as a garnish minced fine.

This weekend (June-25/26) is the annual FREE Health and Fitness Expo at the Hynes Center in Boston. There are over 8 culinary featured events on the Dish cooking stage. Watch as recipes are created and discussions are lead on eating healthier and then enjoy a taste of some great food. The two day event features an extensive variety of great ways to plan or find assistance in living a healthier lifestyle.

I’m excited to be a part of the Sunday activities on “the Dish/Metropolitan Cabinets & Viking Appliance cooking stage”. Check out whose cooking and see what other benefits are offered while there at:  www.bostonhealthexpo.com/dish

I’ll be making one of my favorite Summer time salads using Quinoa!

    COOKING WITH BERNARD

Quinoa, Vegetable & Avocado Salad                                                               Serves 4

Ingredients:

1 cup quinoa
1¾ cup water
½ cup red pepper, diced ¼”
2 scallions, chopped

1 cup grape tomatoes cut in half

1 cup cooked black beans, rinsed

1 cup fresh asparagus steamed or roasted cut into ¼” diced pieces

½ cup edamame beans

½ cup chopped fresh cilantro leaves
¼ cup olive oil
3 tablespoons lime juice
1 teaspoon sea salt and fresh pepper
1 fresh ripe avocado cut in half, peel removed and sliced thin

Procedure:
1. Bring water to a boil; reduce heat to medium-low. Add the Quinoa, and bring back to a boil. Stir periodically let simmer for 12 minutes. Turn off heat and let remain covered for another 10 minutes until all water is absorbed.

2. Remove and fluff with fork and place in a bowl to cool. When quinoa is warm or cooled, add the next seven ingredients and mix them to distribute evenly. Combine olive oil, 2T water (or vegetable stock) lime juice and salt. Toss with quinoa.         Garnish with fresh, sliced avocado.

 www.chefbernards.com

Clarence Clemons, the longtime sax player for Bruce Springsteen’s E Street Band, died Saturday from complications of the stroke he’d suffered the previous weekend.  He was 69 years old.

The 6-foot-4-inch Clemons played with Bruce for 40 years.  They first jammed together at a bar in Asbury Park, New Jersey in 1971.  So Bruce is obviously feeling that loss.  He said on his website, “Clarence lived a wonderful life.  He carried within him a love of people that made them love him.  He created a wondrous and extended family. His loss is immeasurable and we are honored and thankful to have known him and had the opportunity to stand beside him for nearly forty years.”  He added, “He was my great friend, my partner, and with Clarence at my side, my band and I were able to tell a story far deeper than those simply contained in our music.  His life, his memory, and his love will live on in that story and in our band.”

Not that his prior accomplishments didn’t mean anything, but Clemons got a chance to go out on top, so to speak, by playing on a few songs on Lady Gaga’s album “Born This Way”.  He performed one of those songs, “Edge of Glory”, with Gaga on the “American Idol” finale last month.  He also appears with her in the video.

Outside of the band, Clarence did a little bit of acting, like playing Roman on two episodes of HBO’s “The Wire” in 2004.    Back in the ’80s, he did a guest spot on “Diff’rent Strokes” and appeared in the movie “Bill & Ted’s Excellent Adventure”.

Clemons is the second member of the E Street Band to pass away in recent years.  Organ player Danny Federici died of skin cancer in 2008.

Clarence was married five times and is survived by four sons.

Practicing food safety measures during the summer months is extremely important. The fact that spring and summer time bring on more outside activities, parties and food related events so does the increase of foodborn illness. Placing prepared food outside on a hot day or the duration of time food is left out in an uncontrolled or unsupervised environment, can lead to a risky situation. Following a few simple tips, changing recipe ingredients and planning properly can help you enjoy a safe and relaxing time with friends and family. Below is just a short list of suggestions to consider, following that is a link you can find additional helpful information.    

1.   Wash Hands Often
2.   Wash Raw fruits & vegetables before peeling or cutting them up
3.   Use more than one cutting board for meats, produce or seafood
4.   Store uncooked meats in the refrigerator on the bottom shelf, covered properly
5.   Keep Raw Meats and Ready-to-Eat Foods Separate: Even in the cooler, on the way to your picnic!
6.   Cook to Proper Temperatures
7.   Refrigerate Promptly Below 40°F

www.homefoodsafety.org

Another suggestion to consider when making your recipes for salads, consider using vinaigrettes in place of mayonnaise. Not only can this be healthier but the flavor profile adds a new taste to some “old time favorites”. When making your salads ahead of time consider the time it takes for your flavors to blend together, typically a few hours is enough. When making salads a day ahead consider the fact that green vegetables (like broccoli) will turn brown. So what I do is add mixed greens, baby spinach and blanched cooked broccoli to my salad just prior to serving, then mix well and place them in their container.

Most of all remember when planning your menu, consider the “new MyPlate food guideline”, there link: http://www.choosemyplate.gov this replaces the food pyramid icon and will help you with making some balanced food choices for you and your guest!

Let us know what measures you take to practice food safety.

Thanks and ciao…Bernard Kinsella

 

For helping spread the word about the importance of home food safety, I was entered into a drawing for a $15 Starbucks gift card and an iPad through Summertime Food Smarts, a contest run by the American Dietetic Association and ConAgra Foods’ Home Food Safety program. Home Food Safety is dedicated to raising consumer awareness about the seriousness of foodborne illness and providing solutions for easily and safely handling foods. Learn more at www.homefoodsafety.org.

I hit my first Farmers market this past weekend and had a great experience. Although you may not find everything you’re looking for… just yet. It’s great to get out and be in the fresh air, see what’s available and NEW and as I did spend some time with Love ones. I went with my daughter and it’s a great time to just be, as you stroll around & ask questions and see what may be growing / coming in the near future. Check out the New England listing of markets at www.farmfresh.org or www.farmland.org  to review information if you’re traveling for the summer and would like to see what other parts of the USA have available.

The best thing about these types of markets is that they help you add to your recipe repertoire. I sometimes buy ingredients after considering what I have in stock. Always make sure you rinse items well or let them soak for a bit, before you cook them. Let us know how your experience was and what you made!

Thanks and ciao Bernard

Next week check out our information on summer’s food safety tips!

This may come as a surprise, but you may not be as fit as you think you are.

Sure you can slug 12 ouncers, developing an aluminum 6-pack with the best of them, but them abs are worth no more than the 30 cents you’ll get for recycling.

Now, do you need a 6-pack?

Well it certainly helps put the groceries away. And you won’t look helpless exiting the grocer’s mart with paper bag tucked in arm. Spilling that celery and milk all over your new shell-tops!

But you and I both know you’re better than that!

And this is how, because you have self-respect

Maybe you’ve cursed a Yankee or two. But what southern gentleman hasn’t either?

Precisely! Just because you wear red sox doesn’t mean you’re awkward, it reveals class

And here’s another way to enhance that character trait, with some smart obstacle options coming up I New England this summer!

Here’s your list of places to take your ocean of testosterone out on mother nature and some plastic, wire and wood! Here’s your official “I’m a Golden God” itinerary.

“I’M A GOLDEN GOD” LIST

Ruckus Boston:
Marshfield, MASSACHUSETTS
June 4^th, 2011
http://www.runruckus.com

Warrior Dash
Amesbury, MASSACHUSETTS
June 25^th and 26^th, 2011
www.warriordash.com

Spartan Sprint:
Amesbury, MASSACHUSETTS
August 27^th and 28^th, 2011
http://www.spartanrace.com/

Spartan Beast (HARDER THAN SPRINT):
Killington, Vermont
August 6^th, 2011
http://www.spartanrace.com/

Spartan Death Race (HARDER THAN BEAST):
Green Mountains, Vermont
June 25^th into 26^th, 2011
http://www.spartanrace.com/

Tough Mountain Challenge:
Sunday River, MAINE
July 23^rd, 2011
http://www.toughmountain.com/

Rugged Maniac:
Southwick, MASSACHUSETTS
September 24^th, 2011
http://www.ruggedmaniac.com

Metro Dash:
TBD, MASSACHUSETTS
Pre-Registration is happening now
http://www.metrodash.com/

This kid has personally entered the Death Race and Metro Dash. I am also signed up for the Beast, Tough Mountain and Ruckus this 2011. Will re-enter the Metro Dash once available too.

These are certainly deadly events for armchair quarterbacks, challenging for newbie trainee’s/recreational athletes and excitingly fun for fit folks!

If you’ve got a Saturday or Sunday free of drinking this summer available, I highly recommend you get your butt out to one of these and challenge yourself.

You may be shocked at how “Golden God” you truly are Yankee hater

Until next time,

Live the dream kid!

Belley

BELLEY FITNESS | Marshfield, Massachusetts
www.rbfit.com

A few weeks back we put a recipe up for a pearl barley salad which if you tried, is very tasty. So like you I wanted to make something with out having to run out to the store a few days later. I reviewed what I had on hand and using some of the ingredients from the barley recipe came up with this pearl barley risotto. It has a southwestern flavor to it and if you grill some portabella mushroom, salmon or chicken to top off this dish the end results are quite pleasing! I was able to use the last of my dried pearl barley, black beans raw just had to be soaked and if you used the can and its been open, just make sure there still fresh (no sour odor). I always keep multiple fresh vegetables on hand cut in a variety of shapes, which means: once I have my cutting board out and I’m making dinner for that night I think about what I may want to have for the next day, therefore, I prep ahead to make my meal time easier!

So my solution (as we have discussed multiple times before) if you plan to eat well, healthier and feel good just consider: prep ahead to save time, use what’s in stock and keep it colorful. Try this recipe and let us know what your solution is for multiple ingredients?  Thank you for Cooking with Bernard          

Barley Risotto with Vegetables & Black Beans            serves 6

Ingredients

1 tablespoon olive oil + 2 tablespoon

1 onion, diced

1 carrot, diced

Salt & Pepper to taste

2 cup Pearl Barley

1 cup white wine

6 cups vegetable stock

3 T. butter

6 ounces yellow bell pepper, diced

6 ounces red bell pepper, diced

6 ounces green bell pepper, diced

2 tomato, diced

1 cup cooked black beans

1 ½ t cumin

1 ½ t coriander powder

½ cup grated manchego cheese (or as needed)

½ cup green onion cut thin

Fresh Cilantro Leaves 

Procedure

1. Using a heavy sauce pot, heat the olive oil and sauté the onions and carrots until tender, approximately 2 to 3 minutes. Season with salt & pepper
2. Add the barley and cook stirring for another minute. Add the white wine and 1 cup vegetable stock and stir. Allow the barley to cook and soak up the stock, then repeat stirring frequently until the stock is used up, (15 minutes) Stir in the butter; the texture should be rich and creamy.
3. Once barley is cooked add the black beans,
4. Heat a sauté pan on med high temp; add the remaining vegetables’ in the 2 T of olive oil & sauté until tender. Season with the cumin and coriander then add to the barley and gently combine to mix well.

To serve, place on large platter or as individual servings and garnish with fresh cilantro leaves and fresh grated manchego cheese

These are two ingredients that are quite versatile and a recipe that I’m sure you will enjoy. About the two:

First, avocados are a super food, great at helping reduce your risk for cardiovascular disease. Research has shown that simply adding one avocado to an individual’s diet each day had a dramatic effect on blood lipids—without causing weight gain. The fat in an avocado is largely monounsaturated fat and contains a group of phytosterols that reduce cholesterol production and our risk for cancer. Like many fruits, avocados ripen best off the tree. Ripe avocados yield to gentle palm pressure, but firm, unripe avocados are what are usually found in the market. Select those that are unblemished and heavy for their size. To speed the ripening process, place several avocados in a paper bag and set aside at room temperature for 2 to 4 days. Ripe avocados can be stored in the refrigerator several days. Once avocado flesh is cut and exposed to the air it tends to discolor rapidly. To minimize this effect it is always advisable to add cubed or sliced avocado to a dish at the last moment.

Second, Quinoa, a staple of Andean culture, is an extremely nutrient-dense grain, which is rare. A good source of calcium and magnesium, it offers the majority of the essential amino acids, making it close to a complete protein. It is a good idea to rinse your quinoa first, which will remove some of the saponins (these have a laxative-like effect when consumed in substantial amounts). Quinoa is lighter than Couscous but can be used in any way suitable for rice — as part of a main dish, a side dish, in soups, in salads and even in puddings. It’s available packaged as a grain, ground into flour and in several forms of pasta. Quinoa, in the standard, raw form is gluten-free and not a grain it’s a seed and a relative of green leafy vegetables such as spinach. Quinoa can be found in most health-food stores and some supermarkets.

Source: from Epicurious.com and the Food Lovers companion

 Here is a great recipe which is colorful and makes for a great lunch the next day, when mixed with 2 cups of fresh baby spinach and 4oz of grilled chicken breast …but try it like it is!

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.