HEALTHY NUTRITION TIPS: 30 TOP CHEF SECRETS
Prevention of ill health can begin quite easily by determining which foods you eat and how you cook them. Here are a few ideas from top Chefs to help you get started on your path to good health and/or to develop you current nutritional lifestyle. Happy, Healthy Eating!! Recommended by Business Doctors www.business-doctors.at
Prevention of ill health can begin quite easily by determining which foods you eat and how you cook them.
Here are a few ideas from top Chefs to help you get started on your path to good health and/or to develop you current nutritional lifestyle.
Happy, Healthy Eating!!
Recommended by Business Doctors
www.business-doctors.at
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15.10.13 <strong>30</strong> Top Chef Secrets<br />
<strong>30</strong> <strong>TOP</strong> <strong>CHEF</strong> <strong>SECRETS</strong><br />
<strong>30</strong>. Lose your saltshaker. :<br />
Proper seasoning is paramount. First, lose your saltshaker. Pinch kosher<br />
salt straight from a dish. The coarse grains and the touch of your fingers<br />
give you maximum control. Add a pinch, taste, and repeat if necessary.<br />
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29. Counterbalance salt with vinegar. :<br />
Oops—too much salt? Use a splash of vinegar to provide a<br />
counterbalancing punch of acid and sweetness.<br />
28. Don't overcrowd the pan. :<br />
For deeply flavored foods, don't overcrowd the pan. Ingredient overload<br />
makes a pan's temperature plummet, and foods end up steaming rather<br />
than caramelizing. This adds cooking time and subtracts taste. All<br />
ingredients should fit comfortably in one layer, so use a pan that's big<br />
enough for the job, and cook in batches if necessary.<br />
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27. Salt and refrigerate raw chicken. :<br />
Nothing beats crispy chicken skin. Buy a whole chicken the day before you'll cook it, sprinkle on<br />
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15.10.13 <strong>30</strong> Top Chef Secrets<br />
a tablespoon of kosher salt, and leave it uncovered in the fridge. The air<br />
and salt will draw out excess water.<br />
26. Let meat rest. :<br />
If you slice into your meat right after it comes off the grill, those precious<br />
juices, still circulating with residual heat, will bleed out onto your plate. Let<br />
the meat rest: Wait 5 minutes before biting into burgers or grilled chicken,<br />
7 minutes before cutting into steaks, and at least 15 minutes before<br />
carving a turkey or a larger roast.<br />
25. Make your own vinaigrette. :<br />
Bottled dressings are a waste of money and calories. Make your own<br />
vinaigrette by whisking together three parts oil (olive, canola, or sesame)<br />
with one part vinegar (balsamic, red-wine, or rice), plus salt and pepper.<br />
Build extra flavor by adding minced shallot, Dijon mustard, fresh herbs, or<br />
honey.<br />
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24. Water down your pasta sauce. :<br />
The secret to great pasta sauce? The cooking water. Save a cup of the<br />
pasta's cooking water before you drain it, and add the water to your sauce<br />
as needed. The starch in it helps the sauce adhere to the pasta, creating a<br />
creamier, more flavorful final product.<br />
23. Refrigerate with caution. :<br />
Never store tomatoes in the refrigerator. And keep peaches, potatoes,<br />
onions, bread, garlic, and coffee out of there, too. Cold temperatures<br />
compromise the flavor and texture of these staples.<br />
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15.10.13 <strong>30</strong> Top Chef Secrets<br />
22. Blend butter and olive oil. :<br />
Try cooking with a 50:50 mixture of butter and olive oil. Butter brings big,<br />
rich flavors, but it burns and blackens at very low temperatures. Oil<br />
prevents the milk solids in butter from charring, allowing you to ratchet up<br />
the heat.<br />
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21. Save your Teflon. :<br />
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18. Preheat the pan. :<br />
Teflon coatings can deteriorate on high heat, so save your nonstick pans<br />
for gentler tasks like cooking omelets and sauteing fish.<br />
20. Know when to shake and when to stir. :<br />
Great cocktails need serious shaking. Bond was wrong—martinis (and<br />
other drinks) that are made with clear spirits should be stirred. Shake only<br />
cocktails made with fruit juices.<br />
19. Zap citrus fruits in the microwave. :<br />
More pucker for the price! Zap lemons, limes, or oranges for 15 seconds<br />
in the microwave before squeezing them. The fruit will yield twice as much<br />
juice. Another round of G&Ts, anyone?<br />
Pan roasting is a popular restaurant technique rarely employed by home cooks. Preheat a castiron<br />
or stainless-steel pan on the stove with a bit of olive oil until you see wisps of smoke rise.<br />
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15.10.13 <strong>30</strong> Top Chef Secrets<br />
Add your chicken, steak, or fish, and cook until one side is nicely browned<br />
—about 3 to 4 minutes. Then flip it and place the entire pan in a 400°F<br />
oven to finish cooking.<br />
17. Puncture your meat. :<br />
The problem: Dense meats like steak, pork, or chicken legs can burn on<br />
the outside before they're fully cooked on the inside. The solution: Insert a<br />
clean stainless-steel rod or nail into the thickest part of the meat, and finish<br />
cooking. "The nail will act as a conductor, drawing in heat and cooking the<br />
meat from the inside out," says Roland Henin, CMC, U.S. coach for the 2009 Bocuse d'Or<br />
Culinary Olympics.<br />
16. Sample as you cook. :<br />
The best tool in your kitchen is your mouth. Taste a dish at least three<br />
times during the cooking process, adjusting the seasoning every step of<br />
the way.<br />
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14. Pat meat and fish dry. :<br />
15. Shop on Wednesday. :<br />
Go to the supermarket on hump day. Research shows that only 11 percent<br />
of people shop for groceries on Wednesday, making it the best day to be<br />
in the aisles. And only 4 percent of people shop after 9 p.m. You may have<br />
to track down somebody to fetch fresh stuff from the back room, but what<br />
else do they have to do at that hour? Plus, shorter checkout lines mean<br />
less time reading the National Enquirer.<br />
Pat meat and fish dry before cooking. Surface moisture creates steam when it hits a hot pan or<br />
grill, impeding caramelization. If your fish has skin, use a sharp knife to squeegee off the water<br />
trapped within it.<br />
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15.10.13 <strong>30</strong> Top Chef Secrets<br />
13. Drain pasta prematurely. :<br />
If you want perfect al dente pasta, adapt the box directions. Drain the<br />
pasta about 1 minute before the package tells you to. Dump the noodles<br />
back into the pot and stir in the heated sauce. The pasta will finish cooking<br />
in the pot.<br />
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12. Cook fish skin side down first. :<br />
Always cook fish skin side down first. The skin keeps the flesh of the fish<br />
from drying out and provides a crunchy counterpoint to the tender meat.<br />
Cook your fillet undisturbed for 75 percent of the time on the skin side<br />
(about 5 minutes), and then flip it to the flesh side to finish.<br />
11. Spice up your TV dinner. :<br />
Instantly improve your next TV dinner. After cooking, add fresh herbs, a<br />
squeeze of citrus, and a drizzle of olive oil to transform any frozen entree.<br />
10. Prepare plates beforehand. :<br />
Warm food served on a cold plate is a ROOKIE MISTAKE. Heat your<br />
dishes in a 150°F oven for 10 minutes before plating a meal. On the flip<br />
side, lightly chilled plates (use your freezer) boost the freshness of cold<br />
dishes like summer salads.<br />
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15.10.13 <strong>30</strong> Top Chef Secrets<br />
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9. Revive overcooked meat. :<br />
Overcooked meat? Salvage dinner: Slice the meat thinly, put it on a plate,<br />
and top it with chopped tomato, onion, and jalapeño. Add olive oil and<br />
fresh lime juice (or a few spoonfuls of vinaigrette; see #6). The acid and oil<br />
will restore moisture and fat to the mistreated meat.<br />
8. Protect your fingers. :<br />
Don't dice a digit. Cut awkward-to-slice vegetables—such as mushrooms,<br />
carrots, and peppers—by first cleaving them in half. Then rest the flat parts<br />
on the cutting board.<br />
7. Brighten and balance flavors. :<br />
Keep a spray bottle of sherry or rice vinegar on hand while you're cooking.<br />
"Misting a scallop, a piece of fish, or even a salad really helps brighten<br />
and balance all the flavors," says Wylie Dufresne, chef at New York City's<br />
wd-50.<br />
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5. Immerse your meat. :<br />
6. Salvage wilted produce. :<br />
Freshen up limp vegetables: Drop your aging produce into ice water<br />
before cooking. Plants wilt due to water loss; ice water penetrates their<br />
cells to restore crispness.<br />
Put steaks and chops in a zip-top bag and then immerse the bag in tepid water for <strong>30</strong> to 60<br />
minutes before cooking. Raising meat's internal temperature makes it easier to cook evenly all<br />
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15.10.13 <strong>30</strong> Top Chef Secrets<br />
the way through.<br />
4. Time your salting. :<br />
Time your salting well. If you add salt to vegetables as soon as they hit the<br />
pan, the sodium will draw out moisture. (They'll steam, not brown.) For<br />
deep, flavorful caramelization, add salt at the end.<br />
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3. Master the broiler. :<br />
Think of a broiler as an inverted grill, ready to bring serious, concentrated<br />
heat to whatever food you place below it. Chicken breasts, pork chops,<br />
and steaks take about 10 minutes to broil; just be sure to flip them midway<br />
through the cooking process, as you would when grilling.<br />
2. Cushion your cutting board. :<br />
Avoid a visit to the E.R. Place a damp kitchen towel underneath your<br />
cutting board to prevent it from rocking or slipping while you're chopping or<br />
slicing foods.<br />
1. Bake your bacon. :<br />
The secret to perfectly cooked bacon: Skip the pan or the skillet. Bacon's<br />
tendency to scrunch up makes for uneven cooking. Instead, place no more<br />
than a half pound of bacon on a 12 x 18 baking dish or baking sheet with<br />
sides and roast in a 375°F oven for 12 to 15 minutes, for that perfectly<br />
crisp (but not too crisp) texture.<br />
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