The Skinny on Fats

I attended my first "Wise Women" Nutrition Seminar yesterday. The topic "The Skinny on Fats." Cute, I know. Here's a long weekend lesson on fats:

Saturated fats are found mainly in four legged animals (except venison). Trans fats are often found in highly processed foods (cookies from a box, chips, fast food). Monounsaturated fats and Polyunsaturated fats are found from plant sources and fish: olive oil, coconut oil, nuts, and avocados.

The TOP TEN foods for Heart Health:

1. Fish

2. Flaxseed

3. Oatmeal

4. Black or Kidney Beans

5. Nuts (almonds, walnuts and nut butters)

6. Soy Milk

7. Tofu

8. Brown Rice

9. Berries

10. Vegetables

The good fats found in vegetable based oils will maintain cell membranes, skin and hair health, absorb vitamins and reduce the risk of heart disease, stroke and blood clots. The bad fats basically do the opposite. I'm not a professional in this field at all but I highly recommend the Mediterranean diet pyramid, which is what I eat and believe is truly the most fulfilling, sustainable and healthy way to live!

Cold Summer Salads

When the hot weather hits (and it has) the last thing I want to do is eat anything cooked or cook. The solution: cool summer salads-which, also help with getting into swimsuit shape. That and a vigorous spinning workout which I am now totally committed to...Baywatch Beware! Tonight I'm going to whip up this Lemon-Basil Shrimp Salad with a grilled Baguette and a refreshing Riesling. You can find this and other fabulous salad ideas at http://www.southernliving.com/ under "21 Cool Summer Salads." Southern Living cracks me up...it's so overdone, but adorable too.

Lemon-Basil Shrimp Salad

6 servings

3 lbs cooked shrimp-peeled and deveined

1 large red onion, thinly sliced

1 red bell pepper, thinly sliced

1 yellow pepper, thinly sliced

Fresh cheese tortellini, cooked and cooled (I added this)

16 cups salad greens

Dressing

1/2 cup fresh basil, finely chopped

1/4 cup lemon juice

1 tsp dijon mustard

1/4 tsp salt

1/4 tsp pepper

1 large garlic clove, pressed

1/2 cup olive oil

Whisk together first 5 dressing ingredients. Gradually add oil in a steady slow stream, whisking until blended. Toss with the greens and veggies, place shrimp and tortellini on top.

Shrimp and Corn Risotto

I was inspired to create this recipe from the cookbook Food to Live By. It's from one of Earthbound Farm Organic Cookbooks. You can check them out here. I've been craving shrimp like it's no ones business lately and I love this recipe because it screams "SUMMER!" I like it with a nice dry white wine and toasty baguette...hello carb overload. (I edited this recipe a bit because it was too fussy at first). This would be a GREAT recipe to make for a date, there is enough work for two people to do but still make it fun!

Shrimp and Corn Risotto

• 3 medium ears fresh corn, husked
• 3 tablespoons olive oil, divided
• 2 qts. reduced-sodium chicken broth
• 1/2 cup chopped shallots
• 1 1/2 cups Carnaroli, Arborio, or other risotto rice
• 1 cup Chardonnay or other dry white wine
• 3/4 pound cooked bay shrimp, rinsed and drained
• 2 tablespoons butter
• 2 tablespoons chopped fresh tarragon
• 1 tablespoon coarsely shredded lemon zest
• 2 tablespoons fresh lemon juice
• 1 teaspoon freshly ground black pepper
• Fresh grated Asiago cheese
• Salt

1. Prepare a grill for direct high heat (450° to 550°; you can hold your hand 5 in. above cooking grate only 2 to 4 seconds). Rub corn with 1 tbsp. oil. Lay ears on cooking grate (close lid if using gas). Grill corn, turning occasionally, until lightly browned all over, 8 to 10 minutes total. Remove and let cool. Holding ears upright in a deep bowl, cut kernels from cobs with a large knife.

2. Meanwhile, in a saucepan, bring broth to a simmer. Pour remaining 2 tbsp. oil into another, large saucepan over medium-high heat. Add shallots and cook, stirring often, just until softened, 2 to 3 minutes. Add rice and cook, stirring often, until grains are slightly translucent at edges, about 3 minutes longer.

3. Add wine and cook, stirring often, until almost absorbed. Add broth one ladleful at a time, cooking and stirring until almost absorbed, before adding another. Continue cooking and adding broth until rice is barely tender and mixture is creamy, about 25 minutes. (You may not need all the broth.)

4. Stir in corn, shrimp, butter, tarragon, lemon zest, lemon juice, pepper, and salt to taste and cook, stirring often, until heated through, about 3 minutes. Add more broth if risotto gets too dry.

5. Spoon risotto into wide, shallow bowls and place fresh Asiago shavings on top (only a few...keep it classy).

Fish Chowder for Mother's Day

Blogging from my Brother Josh's school, Norwhich University. Today he is being promoted to Cadet Colonel! I don't know much about the military, but according to the front page of the paper and his face plastered all over it I can assume that it's a big honor. Congratulations Josh. Now back to cooking (the most important thing in life). Post celebration (where I hope there are plenty-o-refreshments) I will be continuing on with the rest of the fam for a weekend in VT. I plan on whipping up this tasty number for Mother's Day Dinner on Saturday night. Although my Mother and Grandmother aren't huge "fish chowder" fans, my Grandfather and I are....and really that's all that matters. I'm going to try Jasper White's recipe- he's respected as a "seafood know it all" in the Boston scene. I plan on serving this "New England Style" with plenty of crusty bread, beer and butter....does it get any better?!?

Jasper White's Fish Chowder:

(serves about 8)

4 oz. salt pork, rind removed-small dice

2 Tbsp butter

2 onion-med dice

8 springs fresh thyme

2 lbs yukon gold-peeled, med dice

5 cups good fish stock

Kosher salt and fresh ground pepper

3 lbs skinless, boneless haddock or cod fillets-large dice (rough)

1 1/2 cups heavy cream (I'll admit, I'm using light b/c of Grandpa)

3 tbsp fresh chives

Get yourself a good stock pot- render the salt pork and then cook until crisp. Use a slotted spoon to remove the cracklings. Add butter, onions, thyme, and bay to the pot and saute until onions are translucent but not starting to brown. Add the potatoes and stock, turn the heat up to boil, cover and cook for about ten minutes until they are soft on the outside but still firm in the center. If the stock hasn't thickend up yet you can smash a few potatoes against the side of your pot and stir those in- that will help. Turn to low and season "assertively!" Add the fish and cook over low heat for about five minutes. Remove from heat and let sit for about ten minutes, then stir in the cream and taste for salt and pepper. To serve- ladel into bowls, add the pork cracklings on top and garnish with fresh chives.