Math, Science and History Class Cocoa versus Chocolate http://groups.yahoo.com/group/chefmikesworld/message/2 Yeast Versus Cold http://groups.yahoo.com/group/chefmikesworld/message/3 Yeast and Flours http://groups.yahoo.com/group/chefmikesworld/message/10 Specifics about Yeast and Flour http://groups.yahoo.com/group/chefmikesworld/message/13 Nutrients I n Baking http://groups.yahoo.com/group/chefmikesworld/message/147 Understanding Potatoes/ History/Science http://groups.yahoo.com/group/chefmikesworld/message/143 Tater Science/ Starch and Sugar Part II http://groups.yahoo.com/group/chefmikesworld/message/144 Mashed Potato Science/Recipe http://groups.yahoo.com/group/chefmikesworld/message/145 Beef What is Noix? http://groups.yahoo.com/group/chefmikesworld/message/62 Breads Chefmike�s Basil Bread http://groups.yahoo.com/group/chefmikesworld/message/18 Specifics about yeast and flours http://groups.yahoo.com/group/chefmikesworld/message/13 The perfect Brioche http://groups.yahoo.com/group/chefmikesworld/message/12 Amish Yeast Rolls http://groups.yahoo.com/group/chefmikesworld/message/11 About Yeast and Flours http://groups.yahoo.com/group/chefmikesworld/message/10 Nutrients in baking http://groups.yahoo.com/group/chefmikesworld/message/147 Pumpkin Bread http://groups.yahoo.com/group/chefmikesworld/message/4 Pizza Dough http://groups.yahoo.com/group/chefmikesworld/message/6 Hardrolls http://groups.yahoo.com/group/chefmikesworld/message/7 Cheffy Blabs about stuff Cheffy Goes to Mexico http://groups.yahoo.com/group/chefmikesworld/message/206 Foundations of Cooking and Learning http://groups.yahoo.com/group/chefmikesworld/message/204 Kiddie Giggles http://groups.yahoo.com/group/chefmikesworld/message/208 Dinner at Dad�s and Good ol� NJ wine http://groups.yahoo.com/group/chefmikesworld/message/63 Recipe for Mullet? Who Eats Mullet?? http://groups.yahoo.com/group/chefmikesworld/message/41 My Library http://groups.yahoo.com/group/chefmikesworld/message/9 Escoffier http://groups.yahoo.com/group/chefmikesworld/message/21 Purchasing Pots and Pans http://groups.yahoo.com/group/chefmikesworld/message/51 Dalia Lama Jan 1, 2001 http://groups.yahoo.com/group/chefmikesworld/message/50 chefmikes notebooks http://groups.yahoo.com/group/chefmikesworld/message/69 Why I love being a chef http://groups.yahoo.com/group/chefmikesworld/message/106 Dihydrogen Monoxide http://groups.yahoo.com/group/chefmikesworld/message/190 Poultry and Fowl Brining and Smoking Poultry Yucatan Chicken http://groups.yahoo.com/group/chefmikesworld/message/189 Turkey Tips http://groups.yahoo.com/group/chefmikesworld/message/22 Desserts Ganache http://groups.yahoo.com/group/chefmikesworld/message/23 Frostings and Icings http://groups.yahoo.com/group/chefmikesworld/message/24 Stuff about Butter Butter and History Part I http://groups.yahoo.com/group/chefmikesworld/message/36 Butter and history Part II http://groups.yahoo.com/group/chefmikesworld/message/37 Butter and history Part III http://groups.yahoo.com/group/chefmikesworld/message/38 Balsamic Beurre Blanc http://groups.yahoo.com/group/chefmikesworld/message/39 Compound Butters http://groups.yahoo.com/group/chefmikesworld/message/25 Some like it hot Chiles and other hot fun stuff http://groups.yahoo.com/group/chefmikesworld/message/42 Chili Pepper tidbits http://groups.yahoo.com/group/chefmikesworld/message/205 Some like it hot http://groups.yahoo.com/group/chefmikesworld/message/26 Salsa and Gazpacho http://groups.yahoo.com/group/chefmikesworld/message/43 Stuff about Garlic Garlic Essense http://groups.yahoo.com/group/chefmikesworld/message/59 Appetizers Herbed Polenta with Shii-take Mushrooms http://groups.yahoo.com/group/chefmikesworld/message/60 Vegetarian Stuff Courge de Italia- Squash Cassarole http://groups.yahoo.com/group/chefmikesworld/message/15 Lasagna with Tofu http://groups.yahoo.com/group/chefmikesworld/message/16 Spinach Artichoke Dip http://groups.yahoo.com/group/chefmikesworld/message/17 Newsletters Cooking Cajun http://groups.yahoo.com/group/chefmikesworld/message/101 Soups, Sauces and Salad Dressings Happy Heart Salsa http://groups.yahoo.com/group/chefmikesworld/message/183 Mock Hollandaise http://groups.yahoo.com/group/chefmikesworld/message/61 Petra�s Favorite Sauce for Pasta, Poultry and Seafood http://groups.yahoo.com/group/chefmikesworld/message/94 Roasted Garlic Cream Sauce http://groups.yahoo.com/group/chefmikesworld/message/19 Mushrooms/Essenses http://groups.yahoo.com/group/chefmikesworld/message/58 Cream of Tomato Soup http://groups.yahoo.com/group/chefmikesworld/message/34 Clumps and Lumps-Starch Bound Sauces Part I http://groups.yahoo.com/group/chefmikesworld/message/86 Clumps and Lumps-Starch Bound Sauces Part II http://groups.yahoo.com/group/chefmikesworld/message/87 Venison Sauce I http://groups.yahoo.com/group/chefmikesworld/message/76 Venison Sauce II http://groups.yahoo.com/group/chefmikesworld/message/77 Tomato, Caper and Charred Onion Relish http://groups.yahoo.com/group/chefmikesworld/message/73 Vinegars http://groups.yahoo.com/group/chefmikesworld/message/203 Cajun Stuff Creoles, Acadians and Cajuns- History http://groups.yahoo.com/group/chefmikesworld/message/83 Creoles, Acadians and Cajuns- History Pt II http://groups.yahoo.com/group/chefmikesworld/message/84 Creoles, Acadians and Cajuns- History Pt III http://groups.yahoo.com/group/chefmikesworld/message/85 Understanding Cast Iron http://groups.yahoo.com/group/chefmikesworld/message/107 Sweetenin that Cast Iron Skillet http://groups.yahoo.com/group/chefmikesworld/message/108 Jambalaya http://groups.yahoo.com/group/chefmikesworld/message/109 Blackening foods http://groups.yahoo.com/group/chefmikesworld/message/114 Blackened Steak http://groups.yahoo.com/group/chefmikesworld/message/115 Chicken Etouffee- The Basics http://groups.yahoo.com/group/chefmikesworld/message/116 Chicken Etoufee- The Recipe http://groups.yahoo.com/group/chefmikesworld/message/117 Jalapeno Corn Bread http://groups.yahoo.com/group/chefmikesworld/message/118 Hearty Hash http://groups.yahoo.com/group/chefmikesworld/message/119 Fiery Flame Roasted Mayonaisse http://groups.yahoo.com/group/chefmikesworld/message/149 Batons de Noisette http://groups.yahoo.com/group/chefmikesworld/message/148 Dirty Rice http://groups.yahoo.com/group/chefmikesworld/message/146 Class is in Session I yam what I yam http://groups.yahoo.com/group/chefmikesworld/message/120 Dehydrating Foods http://groups.yahoo.com/group/chefmikesworld/message/110 Buying/Cooking Lobster http://groups.yahoo.com/group/chefmikesworld/message/122 Sunflowers http://groups.yahoo.com/group/chefmikesworld/message/192 Seafood Ceviche http://groups.yahoo.com/group/chefmikesworld/message/182 Cheffy�s Pescado http://groups.yahoo.com/group/chefmikesworld/message/191 Saigon Crepes with Shrimp, Bacon and Scallions http://groups.yahoo.com/group/chefmikesworld/message/80 Wok-Charred Squid Salad with Baby Spinach http://groups.yahoo.com/group/chefmikesworld/message/79 Mussels with Roasted Garlic and Shallots http://groups.yahoo.com/group/chefmikesworld/message/72 Buying/Cooking Lobster http://groups.yahoo.com/group/chefmikesworld/message/122 Kid Stuff Recipes for Kidz http://groups.yahoo.com/group/chefmikesworld/message/33 Game and different gourmet stuff Sweetbreads in Ham Marsala Sauce http://groups.yahoo.com/group/chefmikesworld/message/74 Venison Sausage http://groups.yahoo.com/group/chefmikesworld/message/75 Venison Sauce I http://groups.yahoo.com/group/chefmikesworld/message/76 Venison Sauce II http://groups.yahoo.com/group/chefmikesworld/message/77
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Thursday, December 24, 2009
Links to Recipes, CheffyBabbles, Math, Science and more
Wednesday, December 23, 2009
Saturday, December 12, 2009
Atkins Diet and Carbohydrate Balance
I am not going to take an official stance on low carb diets, it is of little importance if I support them or not. Subjectively, I think that some diets were brainstormed by some marketing guru whose intention was to target those that are looking for that next "quick fix" and are just too lazy to do anything about their diets, contrary to popular belief "quick fix diets" do not exist.
In order to make any sound dieting program work you must observe the "LEAN" philosophy, regardless if it is the Atkins Diet or one of the many fad diets that come and go in and out of the market.
The Lean Philosophy is:
Lifestyle-why alter your diet if you are not willing to alter your life?
Exercise-it takes little effort to exercise; I am not talking about running the Dallas Marathon, but getting up off your butt, being mobile and burning kcalories.
Attitude-having a positive attitude towards your diet, not thinking of what you are missing but excited about what you are gaining
Nutrition-understanding the how's and why's of avoiding this and taking that.
Before I go any further it is important to understand that I am not a dietician, a nutritionist or a member of any medical profession, I just know a good amount about food and nutrition and want the world to be a happier place. Prior to making any major alterations to your diet it is very important you seek the advice of a medical professional.
If you are dieting, it is important to understand that a diet is just that-A diet. It takes time and dedication to make any sound dieting program successful, sometimes it is not what you eat it is how smart you eat.
OK, so let's break down the Atkins diet.
Simply put Atkins restricts carbohydrates & increases protein. You are decreasing the amount of calories you are consuming by restricting carbs. A carb is an important source of energy to your body, and of course, there are beneficial carbs and other carbs that are not so beneficial (like sugar for example). So the main question here and the reason for this post is "How do I do the Atkins Diet?"
- First off, some simple math and logic. Carbs and Protein both have 4 calories/gm, Fat contains 9 calories/gm.
- Eat low fat proteins-Choose lean cuts of meat, cut off excess fat, take the skin off of your chicken breast etc.
- During digestion, carbohydrates, fats and proteins are disassembled before they are absorbed; carbohydrate break down begins in your mouth whereas protein and fat digestion doesn't start breaking down until they have reached your stomach. So it is important to eat fibrous foods to help process fats and proteins that you do consume- whole grains, fruits and vegetables, legumes etc.
- The consumption of the aforementioned dietary fibers benefit health by supplying vitamins, minerals, phytochemicals along with the abundant dietary fiber with the addition of little or no fat
- Eat a serving of a fatty fish at least once a week (salmon for example)
- Do not (I repeat DO NOT) eliminate carbs from your diet, it is ok to restrict them but make sure with this restriction that you are also eliminating as much fat from your diet as possible. The Atkins philosophy works short term based on calorie restriction, not because of carb restriction. So choose healthy carbs that are going to work together with your diet and body.
Carbs to concentrate on-
- Grains (pasta, rice, cooked cereals, whole wheat and whole grain bread)
- Vegetables (cooked dry beans, corn, peas, carrots, okra, onions, tomatoes, cooked greens, and salad)
- Fruits (Juice, bananas, plaintains, apples, oranges, most canned and fresh fruits apply in this category)
- Milk, Cheese, Yogurt (Milk, yogurt, cottage cheese, other foods in this group contain little to no carbohydrate but do contain a good amount of fat)
Well, this should give you a good start if this is a diet that you want to pursue.
Remember that food and health are indisputably related so eat well and live happy.
If this is a topic of interest to you please go read "Cheffy Speaks Out On Carbs, Fat and Fad Diets"
Deciphering Triglycerides
What the hell are triglycerides and why should I concern myself with trying to lower them...? Not an easy question and one that is hard to answer without going to Mr. Roche's Science Class, or to Ms. Peles Diet Therapy Class...
Fats are a member of a class of compounds called lipids and within that group of compounds are triglycerides (along with sterols and phospholipids). When people say things like "that steak is pretty fatty" or "man, did you see how fat that chick was?" they are generally talking about triglycerides.
Fats have a series of chores within our bodies:
- They provide energy
- Insulate the body
- Protect vital organs
- Form the major material of cell membranes
Too little fat in our diet is just as much as a problem as too much fat, but being Westerners and gluttons, this is generally rarely an issue. Among the lipids, triglycerides are predominant, the name pretty much explains itself "tri" meaning three (fatty acids), and glyceride refers to glycerol (the backbone) that the fat clings to. So in order to make a triglyceride it needs three fatty acids and a backbone of glycerol.
In an effort t to simplify the meanings of fats to our health let’s just say that a triglyceride is the major form of fat in foods and the major storage form of fat in the body.
The major groups of fats that we hear about regularly are:
- Saturated fat
- Unsaturated fat
- Monounsaturated fat
- Polyunsaturated fat
- Trans-Fatty Acids
- Hydrogenated fat
- Omega-3 and Omega-6 Fatty Acids
I know that it is difficult to understand which one does what and even though we know that saturated fat is not good for our bodies, few of us really understand why. When analyzing or consulting a diet these are a few things that I generally advise:
Avoid Saturated and Trans-Fats as much as possible-
- Whole milk (even some reduced fat milks), cheese, butter, cream, cream cheese
- Fatty cuts of beef and pork, hot dogs, bacon, fatback
- Tropical Oils-palm, coconut, palm kernel and the products that contain them (cookies, cakes, donuts, pastries)
- Shortening and Lard
Utilize foods that contain Omega-3 and Omega-6 fatty acids
- Nuts and Seeds (butternuts, flaxseeds, walnuts, soybean kernels)
- Vegetable Oils (corn, canola, walnut, wheat germ, cottonseed, safflower, sesame, soybean, sunflower, liquid or soft margarine made from canola or soybean oil)
- Fatty Cold Water Fish (salmon, mackerel, anchovy, herring, lake trout, tuna, bluefish)
If watching your calories, attempt to keep your total fat intake under 30% of your total calories and concentrate on utilizing the poly and mono-unsaturated fats
Like I said earlier, some fats in our diets are beneficial, but too much fat, especially saturated and trans-fats along with cholesterol increase the risk of chronic diseases like High blood pressure and high cholesterol which in turn can lead to a variety of heart diseases.
Reduce Fat Intake and Choose Unsaturated Fats
One very good way is to reduce the amount of added fats that we put into our bodies (butter, mayonnaise, margarine, salad dressing, cream cheese, peanut butter etc.)
Choosing unsaturated fats is also a very good way of reducing fat intake, one thing that I tell my clients is the softer the fat is, the more unsaturated it is, generally speaking if you choose vegetable and fish oils (which are rich in polyunsaturated fat), olive and canola oil (rich in monounsaturated fat) and avoiding the harder fats (animal fats, lard and shortening, which are more than likely heavily saturated fats) you are more than likely going to reduce the amount of your total fat intake.
For a comprehensive list of foods that can aid in the lowering of blood cholesterol levels, ideas of cooking with less to no fat and samples of nutrient-dense low fat foods please visit:
http://www.nhlbi.nih.gov/guidelines/cholesterol/atp3full.pdf and view pages V-25-V-27
Fiber
How to get more fiber in your diet
Fiber-rich carbohydrates have a variety of health benefits when chosen wisely, including reducing the risk of cancers and heart disease, diabetes, gastro-intestinal disorders, easing the operation of the GI tract and weight management.
Fibers are divided into two major categories, soluble and insoluble.
Soluble fibers lowers the risk of heart disease and diabetes by lowering the blood cholesterol level because the cholesterol binds to bile for excretion through the gastro-intestinal tract, they slow the absorption of glucose and the transit of foods through the gastro-intestinal tract which will lead to satiety, holds moisture in the stools and yield special molecules that the large intestine can use as energy.
Insoluble fibers increase fecal weight, speeds up the passing of foods through the digestive tract and provide bulk and fullness when consumed. Insoluble fibers also may help with weight management, alleviate constipation and lower the risk of hemorrhoids and appendicitis.
Some of the major food sources responsible for fibers include:
- Barley, Oats, Oat Bran, Rye, wheat bran, and other whole grains
- Fruits (especially apples and citrus)
- Vegetables (especially root vegetables, cabbage, brussels sprouts)
- Brown rice, legumes , seeds and husks
- Extracted fibers that are often used as food additives
Consuming fiber-rich foods is beneficial for weight loss and weight management due to the fact that fiber-rich foods absorb water which gives us the feeling of fullness, tend to be very low in fat and added sugars, they also deliver less energy per bite which is crucial in attempting to lose weight.
As beneficial as fiber-rich foods are to our diets, the excess of fiber rich foods can be detrimental to any dieting program. Consuming an excess of fibers can bind vital nutrients, vitamins and minerals to the fiber that is going to be excreted out of the body making it unavailable for the body to utilize. These fibers also absorb water as mentioned before and if the rest of the diet is poor, such as those that are malnourished it can be a major source of dehydration, so it is important to drink more fluids when consuming a good amount of fiber.
The RDA recommends the consumption of approximately 14 grams of fiber/1000 calories.
Saturday, November 14, 2009
Stump The Chef
Have you ever wondered what it would be like to have a real Chef bouncing around in your kitchen?
Well, here is your chance...
And definitely not something that you would ever see on TV!!!!
The premise for the Stump the Chef cooking classes is that you:
- Invite Six People to your home
- Each guest brings a mystery bag of "stuff"
- I show up with my tools and a bag of my own
- We dump everything out on the table
- Then I/we invent a kick ass meal out of whatever is dumped on the table
- Everybody wears a chef coat
- Everyone helps cook
- Everyone sits down and devours everything that we prepared
The most fun cooking class on the planet and definitely my favorite class
On Monday, September 16th I will give away a Stump The Chef class to someone that donated money to my recent fundraiser for the American Cancer Society.
If you are involved in a charity, especially a Cancer charity shoot me an email I would love to donate my time to a worthy cause, my schedule permitting.
Gift Certificates are currently available for Christmas presents for all of the cooking classes.
Thursday, November 05, 2009
I love my world...
"This is who I am and this is what I do!!!,
Just a magician that dresses funny..."
There are some fun things that I thouroughly enjoy about being a Chef...my first passion other than Food Art is being able to teach....There is a friend of mine that lives in Hawaii, an established food writer, cooking school instructor, former Bed and Breakfast owner and just an awesome lady...Here is an email that I recieved from Sonia today that made me realize that I love my profession and the people that have become a part of my world...Just one of them emails that make you appreciate life that much more...
"Michael - Cheffy....what can I say? I fell in love with your 'cheffybabbles' from the first and was hooked. You have a fun way of imparting the vast knowledge stored in that head of yours and you've had so many interesting foodie adventures while moving all over....I'm just glad we met up again!"
Thank you Sonia, I am glad that we have had the opportunities we have had to share our lives and food
"Michael - Cheffy....what can I say? I fell in love with your 'cheffybabbles' from the first and was hooked. You have a fun way of imparting the vast knowledge stored in that head of yours and you've had so many interesting foodie adventures while moving all over....I'm just glad we met up again!"
Thank you Sonia, I am glad that we have had the opportunities we have had to share our lives and food
Ms. Martinez and I have known each other for probably 8-10 years and both of us have learned so much from each other that that bond of friendship and quest for knowledge has always been shared and will continue to for the duration of our lives...
Now, that is special....
Very, very special and I embrace that...
Thank you Sonia (and all of the rest of the Sonia's in my life) for being you....
Thank you Sonia (and all of the rest of the Sonia's in my life) for being you....
Love,
Michael
Michael
Wednesday, November 04, 2009
Thanksgiving at the Hayes Household
My Oldest Grandbaby, James
Thanksgiving Weather Forecast At the Hayes Household
Turkeys will thaw in the morning, then warm in the
oven to an afternoon high near 190F. The kitchen will
turn hot and humid, and if you bother the cheffy or
worse yet, Poppa Hayes, be ready for a severe squall,
cold shoulder, and the more than likely personality
flare-up with discouraging words such as “Get the ****
outta my kitchen!”
During the late afternoon and evening, the cold front
of a large and intimidating knife will slice through
the turkey, causing an accumulation of one to two
inches on plates accompanied by a lot of mashed
potatoes drifting across northern regions while
cranberry sauce creates slippery spots in other areas.
The gravy should finish passing by mid-meal.
A weight watch and indigestion warning have been
issued for the entire area, with increased stuffiness
around the beltway. Smoky foyers, along with back
porches in some regions is inevitable. Alcohol
consumption should be expected. During the evening,
the turkey will diminish and taper off to leftovers,
dropping to a low of 34F in the refrigerator.
Looking ahead to Friday and Saturday, high pressure to
eat sandwiches will be established. Flurries of
leftovers can be expected both days with a 50 percent
chance of scattered soup late in the day. We expect a
warming trend where soup develops. By early next week,
eating pressure will be low as the only wish left will
be the bone. Happy Thanksgiving Everybody.
Turkeys will thaw in the morning, then warm in the
oven to an afternoon high near 190F. The kitchen will
turn hot and humid, and if you bother the cheffy or
worse yet, Poppa Hayes, be ready for a severe squall,
cold shoulder, and the more than likely personality
flare-up with discouraging words such as “Get the ****
outta my kitchen!”
During the late afternoon and evening, the cold front
of a large and intimidating knife will slice through
the turkey, causing an accumulation of one to two
inches on plates accompanied by a lot of mashed
potatoes drifting across northern regions while
cranberry sauce creates slippery spots in other areas.
The gravy should finish passing by mid-meal.
A weight watch and indigestion warning have been
issued for the entire area, with increased stuffiness
around the beltway. Smoky foyers, along with back
porches in some regions is inevitable. Alcohol
consumption should be expected. During the evening,
the turkey will diminish and taper off to leftovers,
dropping to a low of 34F in the refrigerator.
Looking ahead to Friday and Saturday, high pressure to
eat sandwiches will be established. Flurries of
leftovers can be expected both days with a 50 percent
chance of scattered soup late in the day. We expect a
warming trend where soup develops. By early next week,
eating pressure will be low as the only wish left will
be the bone. Happy Thanksgiving Everybody.
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