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Wednesday, October 14, 2009
Tuesday, October 13, 2009
Fish Facts
From the kitchen...
Food news
Fish facts
You've heard eating fish is really good for you, so you head for your local deli looking for some tasty kingklip or a nice tuna fillet. But how can you tell whether it's fresh or frozen, and what's the best option anyway?
Why should you eat fish?
Fish is an excellent source of protein, providing amino acids that are easily absorbed by the body, vitamin B12 (essential for a healthy nervous system) and iodine (for effective thyroid function). Coldwater fish is a natural source of omega-3 fatty acids, which play a role in preventing heart disease.
What's the difference white and brown fish
White fish such as hake and kingklip, have low fat flesh (their oil is concentrated in the liver.) Brown fish, such as salmon, sardines and trout, have oil distributed throughout the flesh and are therefore higher in fat (these fish contain omega-3 essential fatty acids.) It's a good idea to have a balance of both in your diet.
Is fresh better than frozen?
If the fish you're eating for supper comes straight off the boats, there's nothing better in terms of nutritional content and flavour. However, fish that's caught, processed and frozen at sea comes a very close second. Commercial fish handlers use special freezing equipment that can attain temperatures far lower than any household freezer in a fraction of the time that it would take to freeze at home, and the quick freezing process preserves the integrity of the fish. Slower freezing processes promote the formation of large ice crystals, which puncture the fish muscle and damage the texture. If you're cooking frozen fish, don't defrost it before cooking- you'll lose moisture and nutrients.
How to tell fresh from frozen?
The only way to tell is by looking at the eyes. Fresh fish have sparkly, unglazed eyes; after freezing, the eyes turn milky and start to sink back into their sockets. The freshest of fish smell faintly sweet- not strong and overly fishy. If they're salt water fish, they should smell like the ocean.
Fresh fish will also have a slight covering of mucous on the skin. Don't try and impress your fishmonger by pressing the fish's flesh to see how quickly it springs back. Only a trained expert can tell fresh from frozen just by looking at the flesh.
How long can you keep it?
Fresh fish should be cooked on the day of purchase, as you can't always be sure whether it's really fresh, or just has been frozen and defrosted (unless, of course if you're buying the whole fish- head and all). Frozen fish should have a best before date on the packaging and should be cooked before then to ensure quality. Oily fish can be safely frozen for three months and lean fish for six months.
Why has kingklip become so pricey?
Once a South African staple, kingklip stocks have been severely depleted by years of unscrupulous fishing practices. The shortage has caused prices to shoot up. The government is making an effort to rejuvenate kingklip stocks by preventing large fishing operators from using long lines. Both fresh and frozen kingklip are still available- but at a price.
How should you cook fish?
You can pan-fry, deep-fry, grill, bake, poach, microwave or braai fish- depending on whether it's lean or fatty. Fish cooks quickly and doesn't need tenderising. You need to cook it just enough for the flesh to lose its pearly translucence while still being moist and juicy. If you overcook it, it becomes tough, tasteless and unpleasant.
story by Sally Kramer from FAIRLADY
Food news
Fish facts
You've heard eating fish is really good for you, so you head for your local deli looking for some tasty kingklip or a nice tuna fillet. But how can you tell whether it's fresh or frozen, and what's the best option anyway?
Why should you eat fish?
Fish is an excellent source of protein, providing amino acids that are easily absorbed by the body, vitamin B12 (essential for a healthy nervous system) and iodine (for effective thyroid function). Coldwater fish is a natural source of omega-3 fatty acids, which play a role in preventing heart disease.
What's the difference white and brown fish
White fish such as hake and kingklip, have low fat flesh (their oil is concentrated in the liver.) Brown fish, such as salmon, sardines and trout, have oil distributed throughout the flesh and are therefore higher in fat (these fish contain omega-3 essential fatty acids.) It's a good idea to have a balance of both in your diet.
Is fresh better than frozen?
If the fish you're eating for supper comes straight off the boats, there's nothing better in terms of nutritional content and flavour. However, fish that's caught, processed and frozen at sea comes a very close second. Commercial fish handlers use special freezing equipment that can attain temperatures far lower than any household freezer in a fraction of the time that it would take to freeze at home, and the quick freezing process preserves the integrity of the fish. Slower freezing processes promote the formation of large ice crystals, which puncture the fish muscle and damage the texture. If you're cooking frozen fish, don't defrost it before cooking- you'll lose moisture and nutrients.
How to tell fresh from frozen?
The only way to tell is by looking at the eyes. Fresh fish have sparkly, unglazed eyes; after freezing, the eyes turn milky and start to sink back into their sockets. The freshest of fish smell faintly sweet- not strong and overly fishy. If they're salt water fish, they should smell like the ocean.
Fresh fish will also have a slight covering of mucous on the skin. Don't try and impress your fishmonger by pressing the fish's flesh to see how quickly it springs back. Only a trained expert can tell fresh from frozen just by looking at the flesh.
How long can you keep it?
Fresh fish should be cooked on the day of purchase, as you can't always be sure whether it's really fresh, or just has been frozen and defrosted (unless, of course if you're buying the whole fish- head and all). Frozen fish should have a best before date on the packaging and should be cooked before then to ensure quality. Oily fish can be safely frozen for three months and lean fish for six months.
Why has kingklip become so pricey?
Once a South African staple, kingklip stocks have been severely depleted by years of unscrupulous fishing practices. The shortage has caused prices to shoot up. The government is making an effort to rejuvenate kingklip stocks by preventing large fishing operators from using long lines. Both fresh and frozen kingklip are still available- but at a price.
How should you cook fish?
You can pan-fry, deep-fry, grill, bake, poach, microwave or braai fish- depending on whether it's lean or fatty. Fish cooks quickly and doesn't need tenderising. You need to cook it just enough for the flesh to lose its pearly translucence while still being moist and juicy. If you overcook it, it becomes tough, tasteless and unpleasant.
story by Sally Kramer from FAIRLADY
Tuesday, September 29, 2009
Monday, September 14, 2009
Eat Healthy Plan Facts...
From the kitchen...
Sweet Potatoes
Sweet potatoes are a great source of fiber, beta-carotene, and Vitamin E. Sweet potatoes are also a complex carbohydrate, which means your body can use the energy in the sweet potato over a long period of time without needing to store it as fat.
The other great thing about sweet potatoes is that they taste great. You can also cut them into wedges, spray them with a little non-stick spray, and bake them in the oven and season with cinamom, honey and a drizzle of cold pressed Olive Oil...
Sweet Potatoes
Sweet potatoes are a great source of fiber, beta-carotene, and Vitamin E. Sweet potatoes are also a complex carbohydrate, which means your body can use the energy in the sweet potato over a long period of time without needing to store it as fat.
The other great thing about sweet potatoes is that they taste great. You can also cut them into wedges, spray them with a little non-stick spray, and bake them in the oven and season with cinamom, honey and a drizzle of cold pressed Olive Oil...
Sunday, September 13, 2009
Family Weekly Dinner Menu
From the kitchen...
Wednesday...
Spaghetti in a rich Bolognaise sauce
Greek Salad
Thursday...
Monday...
Steak Regionale
Baby Potatoes
Bean Salad
(Eat Healthy Plan)
Sweet Potatoes
Tuesday...
Stuffed Chicken Fillets
Rice
Broccoli & Cauliflower
Roast Pepper & Feta Salad
(Eat Healthy Plan)
No Rice Wednesday...
Spaghetti in a rich Bolognaise sauce
Greek Salad
(Eat Health Plan)
Mince patties
Steamed Mixed VeggiesThursday...
Whole Calamari Tubes and Chouriso Skewers
Fresh Herb salad
Mediterranean Rice
Sweet Oven Baked Carrots
(Eat Health Plan)
No Rice
Friday...
Portuguese Style Lamb Shank in Red Wine & Garlic Sauce
Roast Potatoes
Spinach
Cabbage Salad
(Eat Healthy Plan)
No Potatoes
Thursday, September 3, 2009
Family Weekly Dinner Menu 7th Sep - 11th Sep
(Eat Healthy Plan)
Monday...
Fresh Hake Fillets
Couscous with sun dried tomatoes and olives(Eat Health Plan)
Fresh Hake Fillets With Veggies
Tuesday...
Jasmine Rice
Mixed Diced Cabbage Salad
(Eat Health Plan)
With Veggies. No RiceWednesday...
Grilled Chicken and Veggie Skewers
Traditional Greek SaladThursday...
Penna Pasta with Baby Marrows Topped Mozzarella Cheese
Italian Salad(Eat Health Plan)
Chicken Breast with Sweat Potato MashFriday...
Grilled Chicken with a Medley of Veggies
Herb Salad
********************************************
Sunday, August 30, 2009
Cancer Awareness
From the kitchen... Cancer Awareness Month
The Chef's Kitchen is proud to support "The Cancer Awareness Month" All you need do is purchase your "Bandanna" from your Local Pick n' Pay store and by doing so you will join others in the fight and awareness of the plight of Cancer. So buy your "Bandanna" today and help those in need.
The Chef's Kitchen is proud to support "The Cancer Awareness Month" All you need do is purchase your "Bandanna" from your Local Pick n' Pay store and by doing so you will join others in the fight and awareness of the plight of Cancer. So buy your "Bandanna" today and help those in need.
Friday, August 28, 2009
Family Weekly Dinner Menu 31st Aug - 4th Sep
From the kitchen... Family Weekly Dinner Menu 31st Aug - 4th Sep
Monday....
Mediterranean Beef Stew
Italian Salad
Stew & Rice ( Mix Mediterranean Veggies & Potatoes)
(Eat Healthy Plan)
Stew without the Potatoes
Tuesday...
Stuffed Country Styled Roast Chicken and Veggies
Stuffed Roast Chicken
Roasted Veggies
Fruit Salad
(Eat Healthy Plan)
White Meat Only. (No Skin or Starch)
Wednesday...
Stuffed Roast Chicken
Roasted Veggies
Fruit Salad
(Eat Healthy Plan)
White Meat Only. (No Skin or Starch)
Wednesday...
Mild Thai Green Curry
Three Bean Salad
Very"" Mild Thai Green Curry in Coconut Milk
Fluffy White Jasmine Rice
(Eat Healthy Plan)
Cooked in Low Fat Coconut Milk
Thursday...
Very"" Mild Thai Green Curry in Coconut Milk
Fluffy White Jasmine Rice
(Eat Healthy Plan)
Cooked in Low Fat Coconut Milk
Thursday...
Leg of Lamb with Rosemary
Mixed Herb Salad
Leg of Lamb with Roast Potatoes
Friday...
Oven Roasted Stuffed Peppers
Greek Salad
Stuffed Peppers with Rice and Veggies
(Eat Healthy Plan)
Stuffed Peppers with Chicken and Veggies
Stuffed Peppers with Chicken and Veggies
The Chef's Kitchen, email: callib@mweb.co.za. -http://thechefs-kitchen.blogspot.com/
LEGAL DISCLAIMER: The Chef's Kitchen: The Chef's Kitchen Blog accepts no liability of legal consequences that arise from the Message Boards (e.g. libel, slander, or other such crimes). All posted blogs are the sole property of their respective writer. The maintainer does retain the right to remove any blogs past and current for whatever reasons. People that post messages/responses to this forum are not to libel/slander nor in any other way depict a company, entity, individual(s), or service in a false light; should they do so, the legal consequences are theirs alone. thechef's-kitchen.blogspot.com will disclose authors'IP addresses to authorities if compelled to do so by a court of law.
LEGAL DISCLAIMER: The Chef's Kitchen: The Chef's Kitchen Blog accepts no liability of legal consequences that arise from the Message Boards (e.g. libel, slander, or other such crimes). All posted blogs are the sole property of their respective writer. The maintainer does retain the right to remove any blogs past and current for whatever reasons. People that post messages/responses to this forum are not to libel/slander nor in any other way depict a company, entity, individual(s), or service in a false light; should they do so, the legal consequences are theirs alone. thechef's-kitchen.blogspot.com will disclose authors'IP addresses to authorities if compelled to do so by a court of law.
Monday, August 24, 2009
Launching the "Eat Healthy Plan"
The Chef's Kitchen is proud to launch it's "Eat Healthy Plan' option. All meals prepared by 'The Chef's Kitchen"are strictly Healthy. Each meal that is served by The Chef's Kitchen is carefully and nutritionally prepared keeping your good health close to our hearts...
So be on the look out for the "Eat Healthy Plan Apple" The Apple indicates a healthy meal plan or Health Tip.
Calli Belfiore, The Chef's Kitchen, email: callib@mweb.co.za. -http://thechefs-kitchen.blogspot.com/
LEGAL DISCLAIMER: The Chef's Kitchen: The Chef's Kitchen Blog accepts no liability of legal consequences that arise from the Message Boards (e.g. libel, slander, or other such crimes). All posted blogs are the sole property of their respective writer. The maintainer does retain the right to remove any blogs past and current for whatever reasons. People that post messages/responses to this forum are not to libel/slander nor in any other way depict a company, entity, individual(s), or service in a false light; should they do so, the legal consequences are theirs alone. thechef's-kitchen.blogspot.com will disclose authors'IP addresses to authorities if compelled to do so by a court of law.
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