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evolutionoftastitude · 7 years ago

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New Post has been published on http://www.evsmanagement.ca/clients/evolution/2018/05/27/your-expert-guide-to-ginkgo-biloba/

Your Expert Guide To Ginkgo Biloba

Ginkgo biloba has gained massive popularity as a brain-health supplement. It’s said to support cognition and memory, but does it live up to the hype? Here’s the lowdown on this ancient Chinese herb.

What is Ginkgo Biloba?

Ginkgo biloba trees are well-known for their ability to withstand environmental stress, as well as pollutants and pests. They are the oldest tree species and are known as living fossils. It’s no wonder that this nearly eternal plant has a variety of interesting uses.

Ginkgo contains more than 40 active components, the most powerful of which are found in its leaves, which can be used wholly, or made into extracts. Flavonoids and terpenoids are the antioxidants responsible for ginkgo’s rejuvenating claims.

Through these antioxidants, ginkgo has the ability to support healthy circulation throughout the body, leading to a plethora of benefits including promoting cognition and mood.[1]

Can Gingko Biloba Support Cognition, Mood, and Memory?

Although ginkgo is most popularly used as a memory and cognition supporter, there is still debate concerning its efficacy. Studies with the same dosage of 120 milligrams of ginkgo biloba extract have had conflicting outcomes where memory is concerned.[2, 3]

The positive results show that ginkgo is best used for memory recall and short-term memory tasks.[4] This was further confirmed in a study from 2001 in the journal of Physiology and Behavior. It found that ginkgo not only supported memory after a single dose, but also promoted self-rated mood.[5]

This means ginkgo may be used to fight the Monday morning blues, and simultaneously maintain concentration at work with just one dose.

For now, the most promising recommendation for ginkgo’s use is for supporting short-term memory.

Does Gingko Biloba Reduce Premenstrual Syndrome Symptoms?

Approximately 70-90 percent of females of reproductive age suffer from physical, behavioral, or psychological symptoms of PMS every month, and around 10 percent of those cases are considered severe.[6]

Ginkgo biloba may lessen symptoms of your monthly battle with Mother Nature by supporting mood and psychological symptoms. Two separate studies have found improvements in PMS symptoms, including mood-dependent behavior, as a result of ginkgo supplementation.[7]

What Are the Available Forms of Ginkgo Biloba?

Gingko can be enjoyed many ways. The most popular is through an extract in a capsule or liquid form, although teas and other beverages are available.

Look for an extract that contains flavonoids and terpenoids on the label, or contains the standardized leaf extract sometimes referred to as GBE (ginkgo biloba extract).

What’s The Proper Dosage of Ginkgo Biloba?

Ginkgo is a dose-dependent herb, meaning an increased intake may result in a more robust response.

But don’t use that as a license to down an entire bottle. Gingko is best taken as an extract in daily doses of 120-240 milligrams. This amount can be taken at once or divided into three daily doses.

Does Gingko Biloba Have Any Side Effects or Other Interactions?

Ginkgo is considered generally safe and has few side effects, although it can interact with anticoagulants and antiplatelet medications. If you are taking other medications, ask your doctor before starting a new herbal supplement routine.

References

Van Beek, T. A. (2002). Chemical analysis of Ginkgo biloba leaves and extracts. Journal of Chromatography A, 967(1), 21-55.

DeKosky, S. T., Williamson, J. D., Fitzpatrick, A. L., Kronmal, R. A., Ives, D. G., Saxton, J. A., … & Kuller, L. H. (2008). Ginkgo biloba for prevention of dementia: a randomized controlled trial. Jama, 300(19), 2253-2262.

Snitz, B. E., O’meara, E. S., Carlson, M. C., Arnold, A. M., Ives, D. G., Rapp, S. R., … & DeKosky, S. T. (2009). Ginkgo biloba for preventing cognitive decline in older adults: a randomized trial. Jama, 302(24), 2663-2670.

Rigney, U., Kimber, S., & Hindmarch, I. (1999). The effects of acute doses of standardized Ginkgo biloba extract on memory and psychomotor performance in volunteers. Phytotherapy research, 13(5), 408-415.

Kennedy, D. O., Scholey, A. B., & Wesnes, K. A. (2002). Modulation of cognition and mood following administration of single doses of Ginkgo biloba, ginseng, and a ginkgo/ginseng combination to healthy young adults. Physiology & Behavior, 75(5), 739-751.

Tamborini, A., & Taurelle, R. (1993). Value of standardized Ginkgo biloba extract (EGb 761) in the management of congestive symptoms of premenstrual syndrome. Revue Francaise de Gynecologie et D’obstetrique, 88(7-9), 447-457.

Ozgoli, G., Selselei, E.A., Mojab, F., Majd, H.A., A Randomized, Placebo-Controlled Trial of Ginkgo biloba L. in Treatment of Premenstrual Syndrome. The Journal of Alternative and Complimentary Medicine, 2009. 15(8).

Wu, Y., Li, S., Cui, W., Zu, X., Du, J., & Wang, F. (2008). Ginkgo biloba extract improves coronary blood flow in healthy elderly adults: role of endothelium-dependent vasodilation. Phytomedicine, 15(3), 164-169.

SOURCE: https://www.bodybuilding.com/content/your-expert-guide-to-ginkgo-biloba.html

#fitness #health #BODY MIND FITNESS

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evolutionoftastitude · 7 years ago

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New Post has been published on http://www.evsmanagement.ca/clients/evolution/2018/02/20/design-your-diet-to-fight-chronic-inflammation/

Design Your Diet To Fight Chronic Inflammation

Eat quality protein. Eat lots of vegetables. Use spices rather than sugary sauces. Try this approach and see how it works for you!

People talk a lot about inflammation these days: What it is, where it begins, what consequences it produces, and of course, how you can fight it. Depending on who you’re listening to, it’s either an unavoidable part of modern life—and the modern diet—or something you can control or avoid.

After doing a lot of research and experimentation, I find myself in the middle. In other words, I believe you have some power over inflammation, but you have to be serious and methodical in how you approach it.

It’s All About The Gut

For me, fighting chronic inflammation begins in the gut. Gut health relates to effective digestion and absorption of the foods and nutrients we eat, as well as the overall health of the gastrointestinal tract. This isn’t limited to your stomach, but includes your large and small intestines and colon, too. These are some of the largest organs and systems in your body, so you can’t expect to make significant impacts with just tiny changes to your lifestyle.

However, the payoff can be significant. When you do not maintain positive gut health, inflammation is the body’s natural response.

What Are Some Signs of Inflammation In The Body?

Weak immune system

Joint pain and stiffness

Fatigue

Headaches

Symptoms of autoimmune diseases

Poor sleep

Low energy

Weight gain

Poor digestion and bloated belly

Constipation and overall irregularity

Yes, that’s a lot of symptoms, and most of us have experienced at least a few of them. That doesn’t mean you are experiencing chronic inflammation. But, if any—or several—of these conditions are your norm rather than the exception, you have nothing to lose by taking a good look at your diet.

How we treat our digestive system determines not only how well our body digests and absorbs nutrients, but also how well it resists inflammation. Simply put, our health starts with what we eat.

Different foods can trigger inflammation within our bodies, and getting down to the root cause of your inflammation is key to creating a meal plan specific to your body that brings about improved health.[1,2]

Food allergies play a prominent role in the inflammatory response, as do processed foods and foods high in sugar. Many of us consume inflammation-causing foods and don’t even realize it.

Which Foods Are Anti-inflammatory?

An anti-inflammatory diet is more about what you don’t eat than what you do. That said, the foods you eat can have a tremendous impact on your gut health and reducing inflammation, so choosing whole foods naturally low in sugar is a great place to start. For certain people—but not everybody—this may also involve eliminating dairy products.

Simply put, just eat real food! A solid beginning for an anti-inflammatory diet is composed primarily of vegetables, fruits, nuts, seeds, plant- or animal-based protein, and hypoallergenic grains such as rice and quinoa. There’s more room to customize for taste than you might think!

The idea of eating whole foods for better health is not new. You may have heard of the paleo or Mediterranean diets, both of which promote the health-enhancing benefits of eating minimally-processed whole foods.

Regardless of the label you put on it, eating simple, largely unprocessed food is key for reducing inflammation and improving gut health. If you are already eating a diet based mostly on whole foods and still have symptoms, you may consider a visit to a food specialist or allergist to dive a bit deeper into what is initiating your symptoms.

References

O’Keefe, J. H., Gheewala, N. M., & O’Keefe, J. O. (2008). Dietary strategies for improving post-prandial glucose, lipids, inflammation, and cardiovascular health. Journal of the American College of Cardiology, 51(3), 249-255.

Shahidi, F. (2009). Nutraceuticals and functional foods: whole versus processed foods. Trends in Food Science & Technology, 20(9), 376-387.

SOURCE: https://www.bodybuilding.com/content/design-your-diet-to-fight-chronic-inflammation.html

#fitness #health #BODY MIND FITNESS

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evolutionoftastitude · 8 years ago

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New Post has been published on http://www.evsmanagement.ca/clients/evolution/2017/12/19/christmas-potatoes-star-of-the-table/

Christmas Potatoes Star of the Table

Christmas is all about time with friends and family and while gifts are an integral part of the holidays as a measure of showing our loved ones gratitude for being there for us throughout the year for chefs we have a tendency to do that through food! Some chefs enjoy baking, candy making or crafting other confections, some chefs love preparing the savoury aspects of dinner such as turnips, turkeys and hams and while I love doing all of those things there is one that I love wowing Christmas diners with more than anything else. The ever humble potato.

Let’s face it all of the other aspects of Christmas dinner are very important but without those buttery smooth potatoes it just wouldn’t be the same. I very often get complimented on my ability to make amazing mashed potatoes for dinner but I have a secret. Well in fact I have two secrets…first when I make my mashed potatoes it’s not really mashed it a puree and second they’re not really mine. I certainly do make an amazing potato puree and all the more amazing to my diners is that it’s only four ingredients. But the secret is that it’s completely because I read a lot and had the good fortune of discovering the Puree de Pomme recipe of a true gastronomic legend and culinary master, Joel Robuchon. The French master is one of those chefs on the level of greats like Paul Bocuse and other chefs you may have never heard of but I assure you that to chefs these guys would be like YODA. Any chef that can take 4 ingredients and make something this mind boggling delectable has for sure earned his stripes and it’s easy to taste how he was named the chef of the century in 89′. Anyway the secret is out but I am happy to share my starchy secret just in time for Christmas dinner. While they take a little time and effort I can assure you that your table will be beset by your culinary greatness if you make this Puree de Pomme for Christmas this year!

– Chef House

Puree de Pomme (pilfered from Joel Robuchon)

2 lbs Yukon gold 1 lb unsalted butter, cold, cut into small cubes 1/4 cup milk Salt to taste

Place unpeeled potatoes in a pot and cover with water. Bring to a boil, then reduce heat to a rapid simmer and cook for 35 to 40 minutes or until tender. Drain and peel. Transfer to a bowl and let potatoes cool slightly.

Turn potatoes through a food mill on the finest setting, back into the cooking pot. Heat pot over medium heat stirring until heated through and steam begins to come off the bottom of the pot. Add butter (while stirring vigorously) in 5 additions, allowing each addition of butter to be almost melted before adding the next until it all has been incorporated.

Stir in warm milk until combined. Using a whisk, vigorously stir potatoes until fluffy. Season with salt. Put the potatoes in a service bowl….whatever you have managed not to eat that is! Makes 5 1/2 cups

Chef House

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#chef house #culinary #dinner #Chef House

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evolutionoftastitude · 8 years ago

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New Post has been published on http://www.evsmanagement.ca/clients/evolution/2017/11/16/kitchen-cheats-for-the-time-impaired/

Kitchen Cheats for the Time Impaired

The world is definitely a super busy place these days and it never seems like there is enough time to accomplish the things we want to get done. After all there are only so many hours in a day, right? There are a million jobs out there that people work crazy long hours at and trust me as a chef I can very readily sympathize with those of you putting in 80+ hour weeks.

Maybe that’s part of the reason we eat so much on the fly. I’ve definitely got no issues making a few phone calls and ordering in some great eats when I’m crushed for time and let’s face it as a chef in a circle of great local chefs I have no trouble eating terrifically amazing local food on any given day. There are soooo many great food joints in our region pushing our culinary notoriety to heights we’ve never experienced before.

That said it is really great to decompress in the kitchen at home with some great tunes, a glass of dad made cab sauv and family in the next room. But when you aren’t on a day off and your average day is 12 or 14 hours how do you pull off a meal that doesn’t come out of box or a can? Well as a chef I’ve learned to do a little cheating over the years when it comes to cooking on the home front.

By utilizing some of your local market, store, neighbourhood eatery contacts you can create some serious Tastitude in a half hour or less. Having a few upper echelon ingredients on hand like some gourmet mushrooms, cherry, preserves, hand crafted sauces, pastas, coffee, some cheeses, a little fresh veg and even some great oils can make preparing something smashmouth pretty effortless and make you look like a home kitchen savant to your friends and family.

You could very easily take a local shelf sauce and add it to a little sautéed mushroom and caramelized onion and finish it with a touch of cream from the dairy and a healthy shaving of some handpicked cheese from your artisanal cheese supplier and add some fresh pasta and a crust of warmed local bakery bread. Suddenly you have a meal that would rival Mario Batali’s dinner special at Po.

Alternatively you could get to know the guy who owns and operate your favourite pizza place and charm him into selling you some of his hand crafted dough to take home so you can adulterate it with all kinds of tastiness. A drizzle of high end oil and a splash of that flavoured balsamic vinegar you got last week, some fresh herb, some pulled or sliced meat leftovers from last night’s dinner finished with some smoked local cheese and gourmet mini pizzas are keeping mouths everywhere happy inside a half hour.

Just remember the next time you’re feeling the pressure and a little under the gun when it comes time to ring the dinner bell at your house you don’t have to settle for mediocrity to make your dinner schedule balance with your life schedule. With a little imagination and a little cheating you can certainly enjoy the good life at home and keep the troops in awe of your culinary prowess.

– Chef House

Chef House’s Flatbread on the Fly

1 small dough ball from your favourite pizza joint 1 sweet onion such as Vidalia, sliced 2 cups sliced and lightly sautéed gourmet mushrooms 2 cup fresh spinach or greens lightly wilted 2 tbsp fresh basil, thinly sliced 1 tbsp olive flavoured olive oil ½ tbsp fine ground coffee ½ cup smoked gouda (optional) ½ cup of leftover meat (optional) salt and pepper, to taste

Pre-heat oven to 425F

Flour surface and roll out your dough to a suitable size, thin or thick crust. Use a docking roller or a fork to put holes in the dough. Par bake the dough for 6 minutes and remove from oven.

Brush crust with flavoured oil and top with onion, mushroom, wilted greens, coffee and the optional ingredients should you so choose.

Return the flatbread to the oven and bake for a further 8 – 10 minutes or until crusted is golden and toppings are hot.

Remove from the oven and finish with salt and pepper and fresh basil.

Chef House

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#chef house #smashmouth #thunder bay #Chef House

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evolutionoftastitude · 8 years ago

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New Post has been published on http://www.evsmanagement.ca/clients/evolution/2017/10/27/fall-flavours-feed-game-day-sized-appetites/

Fall Flavours Feed Game Day Sized Appetites

The flavours of fall are definitely in full swing and it’s no secret that the Tastitude of this particular season are some of my favourite tastes of the year. Often hearty, earthy, a little fatty and always rich and satisfying it’s just the type of food you crave as the weather turns colder.

Inside of the broad range of foods that make up fall eats is a fun and delicious category of food that might not be so glaringly obvious to most but due to the time of year and the types of food you find on these weekend warrior type menus they are for sure a pertinent part of autumn’s deliciousness.

Otherwise known as “Gameday Grub” we prepare and share these foods with our friends and family as we gather to watch our favourite fall and winter sports like football and hockey. They are very much a part of the fall food family. Sometimes regarded as little more than snacks or appetizers they can be under rated but when you think about it they most certainly fit with what we perceive as cold weather fare.

Dishes like thick chilies and crispy fried wings, hearty sandwiches and rich dips along with many combinations of meats and potatoes are standard culinary offerings as we sit to share our favourite sports.

They taste great, stick to your ribs, are easy to prepare and quite often require no utensils (maybe a few toothpicks and napkins). Just like any great eats quality ingredients are coupled with tongue inspiring seasonings and cooked in a variety of ways to produce irresistible flavour combinations that keep hungry fans satiated as the televised battles unfold on the big screen.

One of the best ways keep your game day food fanatics happy is to first know your fans. Once you have a good idea of what types of food might best please your armchair quarterbacks you can begin to map out all the plays you’re going the make from kitchen to table. You can elevate your game further by implementing some unexpected strategies.

By taking standard go to dishes and giving them some unique twists of your own design you can keep the opposition guessing.

Maybe you’ll make a curry chili, nachos made with smoked local cheese, charred wings with a little bourbon and sour cherry infused BBQ sauce or even a dip that goes way beyond artichokes and cream cheese.

No matter how you get your game on this weekend take some time to make your picks early so you can get a head start on formulating your culinary battle plans and use some of fall’s great flavours to feed some serious game day sized appetites. Here’s a recipe that will help you meet the trade deadline, keep you under the salary cap and be sure to give you a win this weekend. Game on!

– Chef House

Chef House’s Fried Chicken and Waffle Sliders

1 lb skinless, boneless chicken breast, cut into 3″ pieces 1 cup AP flour 2 tsp kosher salt 1 tsp black pepper 1 tsp garlic powder 1 tsp paprika 1 cup buttermilk 1 egg lightly beaten 1 cup panko Vegetable oil, for frying 12 small homemade waffles made with a 1/4 pour of batter Maple syrup, for drizzling 2 tbsp melted butter

In a medium bowl, combine flour and spices. In a separate bowl, whisk together egg and buttermilk. Pour panko into a third bowl. Working in batches, dredge chicken tenders in the flour mixture then dip in buttermilk mixture. Finally, toss in panko for the final dredge.

Meanwhile, pour about 2” vegetable oil into a large, deep skillet. Heat over medium heat until the oil reaches about 350F. Cook the chicken in two batches, flipping the chicken once during cooking, approximately 3 -4 minutes per side. Place the fried chicken tenders on a cooling rack lined with paper towels. Lightly season with salt directly out of the fryer.

Brush toasted waffles with melted butter. Top the half of the waffles with fried chicken and drizzle with maple syrup. Top with the remaining waffles and lightly drizzle again.

***Top your sliders with anything from your favourite cheese and apple slices to more traditional toppings like lettuce, tomato and mayo.***

Chef House

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#beverages #chef house #foodies #smashmouth #Chef House #Find it Locally

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evolutionoftastitude · 8 years ago

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New Post has been published on http://www.evsmanagement.ca/clients/evolution/2017/10/27/fall-flavours-feed-game-day-sized-appetites/

Fall Flavours Feed Game Day Sized Appetites

By taking standard go to dishes and giving them some unique twists of your own design you can keep the opposition guessing.

– Chef House

Chef House’s Fried Chicken and Waffle Sliders

Brush toasted waffles with melted butter. Top the half of the waffles with fried chicken and drizzle with maple syrup. Top with the remaining waffles and lightly drizzle again.

***Top your sliders with anything from your favourite cheese and apple slices to more traditional toppings like lettuce, tomato and mayo.***

Chef House

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#beverages #chef house #foodies #smashmouth #Chef House #Find it Locally

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evolutionoftastitude · 8 years ago

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New Post has been published on http://www.evsmanagement.ca/clients/evolution/2017/10/12/turn-your-thanksgiving-leftovers-into-tastitude/

Turn Your Thanksgiving Leftovers into Tastitude

Well another Thanksgiving has come and gone and most of us as always have probably gone a little overkill in the portion department. I certainly am one of those people that ends big event meals with leftovers. Part of being a good eats enthusiast and host is not only making sure that all of the evening’s munchables are off the charts delicious but as important is making sure there is sufficient food…and that usually means enough to feed a small army.

This type of party planning typically means that you should have a supply of Ziploc and Tupperware ready to go so you can off load some of your leftovers on willing recipients of after dinner take away but also a game plan to turn some of what’s left into even more Tastitude in the few days following Thanksgiving dinner.

Thanksgiving is for sure one of the most anticipated meals of the year (perhaps second only to Christmas…if its second at all) and while there isn’t much not to love about slow roasted turkeys, hams, whipped potatoes, turnips, rich gravy and decadent dressing after day two you may start craving something else on your dinner plate.

This is where some creative cooking can bring new flavours to the table and let you make use of leftovers while creating new meals that will reduce the risk of suffering from the bland, the blah and the dreaded “Not again…”

Of course some of your standard left over options are always good cards to play in the game of leftovers. Dishes like a hot and hearty turkey soup, terrific thanksgiving sandwiches fully loaded with everything from turkey and cranberry to potatoes and stuffing and potpies made easy with puff pastry are always good go too recipe ideas but you can be as imaginative as you want limited only by your culinary creativity.

Dishes like deep fried Thanksgiving Arancini made of stuffing and loaded with turkey, cheese and potato or tender Thanksgiving perogies filled with the same ingredients. Perhaps appetizers like loaded Thanksgiving potato skins or Thanksgiving poutine. If you fancy some international ethnic eats you may decide to give Thanksgiving Enchiladas a try or even turkey Shawarma with stuffing based Falafel.

Wherever your taste buds lead you this week there is definitely no shortage of delectable and irresistible ways to turn your Thanksgiving leftovers into Tastitude and help to empty your post-holiday refrigerator inventory. Here’s a creative leftover twist on delicious to get you started.

– Chef House

Chef House’s Thanksgiving Samosas

Pastry

3 cups AP flour 1 cup cold butter, cut into 1/2 inch cubes 1/2 cup + 4 tablespoons ice cold water

Filling

1 cup leftover mashed potato 1 cup leftover stuffing 1/2 cup diced leftover turkey 2 tbsp cranberry jelly 1 tsp chopped Coriander 1/2 teaspoon curry powder 1/2 teaspoon Garam Masala

Egg Wash

1 egg + 1 tbsp milk

In a food processor, add flour. Add 1/2 of the chopped butter and process it until pea size granules form. Add the remaining butter and process again to form pea size chunks.

Sprinkle the ice cold water and process until the mixture is moist. The mixture will still look powdery, but when pressed between your fingers it should retain its shape.

Transfer into a bowl and knead for another 30 seconds. You will see chunks of butter. Cover the dough with plastic wrap and place it in the refrigerator for 30 minutes. While the dough is resting, prepare the filling.

In a separate bowl add the filling ingredients and combine well by hand. Set aside.

Place a non-stick mat or parchment paper on the counter and lightly dust with flour. Roll the dough into a circle about 1/8th inch thick. Use a 4 inch round shaped cutter to cut circles. Place approximately one over full tablespoon of filling in the center. Bring the other edge together and press the edges with a fork. Place about an inch apart on a sheet lined with parchment paper. Brush generously with egg wash.

Bake in a 400F preheated oven for 20 minutes or until the crust turns golden brown.

Chef House

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#chef house #tastitude #thunder bay #Chef House #Find it Locally

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evolutionoftastitude · 8 years ago

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New Post has been published on http://www.evsmanagement.ca/clients/evolution/2017/10/01/how-sweet-it-is/

How Sweet It Is

Well folks we have officially entered into fall and it almost seems like Mother Nature was waiting for the calendar date to make some big changes. It was as if the calendar flipped to the twenty first and the leaves started to vacate their posts but on the bright side the last week of weather leading up to this mass leaf exodus was truly a summerlike experience. Now that the weather is cooling off again it’s almost inevitable that food begins to make its seasonal shift into fall flavours.

Fall flavours to me are deep, rich, earthy and hearty. They are represented by ingredients and recipes that are dense, filling and have that classic stick to your ribs appeal. One of the most recognizable types of food that we associate with fall flavours are of course root vegetables. Root vegetables are typically in season and ready to make some amazing dishes this time of year and fit perfectly with fall Tastitude.

Of course there are so many delicious and irresistible root vegetables to choose from. Potatoes, carrots, celery, turnips. rutabagas, celeriac, beets, parsnip, celery root, onions, jicama and yams are just a few of the amazing root vegetables that we can choose from this time of year but one of my personal favourites is the iconic sweet potato.

Although the sweet potato isn’t really a potato at all we associate this distant cousin of the potato as such because of its potato like shape. Some people also mistakenly call the sweet potato a yam but they are separate vegetables entirely and you might be surprised to learn that there is so much confusion over yams and sweet potatoes that in the USA labellers must put “sweet potato” on “yam” labels because they are so commonly misidentified.

You might be even more surprised to learn that most of us have never tasted an actual yam! Yams are tuberous vegetables and while they share a vaguely similar shape and can have similar flesh colours the similarities pretty much stop there. A yam has a higher sugar content but typically only grow in very tropical areas. They have a much darker and rougher skin that can have a hair like texture on the outside and can grow up to seven feet long. Yams are also actually toxic and must be cooked to neutralize the toxins and make them safe to eat.

Sweet potatoes are what we typically see when in grocery stores and at farmers markets. Sweet potatoes can be pale, orange, dark coloured or even purple. Flavours and sweetness can vary a little with the orange fleshed sweet potatoes tending to be the sweetest but all sweet potatoes can be identified by the tapered shape at both ends.

While most of us have had a sweet potato fry or heard of a sweet potato pie the sweet potato is a truly versatile ingredient and its natural sweetness, savoury notes and soft texture make it perfect for soups, stews, as an accompaniment for any fall meal or even in a dessert. So this week take another look at the sweet potato and check out some new ways to enjoy how sweet it is.

-Chef House

Chef House’s Citrus Sweet Potato Waffles

1 1/2 cups peeled and cubed sweet potatoes (boiled until tender) 2 cups flour 1 tbsp baking powder 1/2 tsp salt 6 egg whites 1 cup milk 1/4 cup brown sugar 1/4 cup butter, melted 1 tsp grated orange zest 1 tsp grated lime zest 1 tsp lime juice Vegetable spray, for waffle iron

In a large bowl, whisk together flour, baking powder, and salt and set aside.

In another bowl combine the sweet potatoes, milk, brown sugar, butter, orange and lime zest and lime juice. Stir the sweet potato mixture into the flour mixture and thoroughly combine.

Beat egg whites until stiff peaks form. Gradually fold egg whites into batter.

Scoop batter onto a hot oiled waffle iron, and cook until lightly browned, about 5 minutes.

Chef House

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#breakfast #chef house #smashmouth #thunder bay #Chef House #Find it Locally

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evolutionoftastitude · 8 years ago

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New Post has been published on http://www.evsmanagement.ca/clients/evolution/2017/09/20/5-common-myths-about-protein/

5 Common Myths About Protein

Protein plays a big role in every lifter’s diet. But popular notions about what kind of proteins to consume and when to consume them might be making your life a lot harder. Join us as we bust a few sacred protein myths.

How and when you get your fats, carbohydrates, and protein every day can have a big impact on your ability to improve your physique. But when muscle building, strength development, and body-composition improvements are the goal, protein has a special significance. So why is protein surrounded by so many myths and bad information?

If you’ve ever eavesdropped on a bunch of lifters for more than a few minutes, odds are that protein came up in conversation—and in particular, how they meet their daily protein requirements.

They also probably said things like this:

You need 1 gram of protein per pound per day.

You need to get your protein every two hours.

Your body can only absorb about 20 grams of protein per meal.

You have to get your protein inside the “anabolic window” which slams shut shortly after you work out.

Whey is the best form of protein, everything else is just an impostor.

Sometimes something sounds right just because it’s been repeated so often. But that doesn’t mean it is right. Here’s where each of these protein myths go wrong.

How Much Protein You Need Depends on Your Goals

Your daily protein requirement depends on whether you’re in a calorie deficit to lose fat or a calorie surplus to gain size. But the research definitely doesn’t say “more to grow, less to cut.” The opposite is true!

If you’re dieting, you need to consume more protein to minimize muscle loss, keep yourself feeling full to stave off hunger, and lose more fat. Research suggests that a range of 0.8-1.4 grams of protein per pound of body weight per day is the most effective amount to preserve lean body mass when you’re cutting.[1] The overall consensus for all athletes eating for maintenance or in a caloric surplus is to consume 0.5-0.9 grams of protein per pound.[2]

Factors such as your age, how conditioned you are to strength training, and what sport and activities you participate in affect where within these daily protein ranges you need to aim. For example, aging increases protein needs and people who have done more strength training actually require less protein.

In short, no one-size protein requirement is right for everyone. And more isn’t always better. It may just be…more.

You Don’t Need Protein Every 2-3 Hours

No, you don’t need to consume protein every two hours. Researchers have looked at the activation of muscle-building signals in response to protein ingestion. But these early studies were done with resting subjects, and their signals to stimulate muscle growth returned to baseline around 180 minutes after the subjects consumed protein.[3]

This measurement of the time after protein ingestion, known as the “muscle full” effect, gave rise to the idea that if you’re chasing gains, you have to continually top up your protein intake to keep those muscle-building signals flowing.

More recent research has shown that resistance training delays the “muscle full” effect for up to 24-hours after a workout.[4] This means that the protein you consume all day, not just within a few hours of your workout, plays a role in your hypertrophy.[5]

In terms of when you plan your meals, evidence suggests that eating six or more meals a day doesn’t produce demonstrably superior results or dramatically boost the availability of protein to your body.[6]

Think in Terms of Total Leucine, Not Total Protein

The idea that the human body can absorb only about 20 grams of protein per meal was based on research about whey and egg proteins. The body is able to absorb these two specific forms of protein very rapidly, so consuming 20 grams of these proteins per meal causes maximum stimulation of muscle proteins.[7,8]

The results of this research led to the suggestion that, because muscle proteins were maximally stimulated with 20 grams of protein, there was no benefit to consuming more and 20 grams constituted a ceiling for protein consumption.

We know now that the reason 20 grams led to maximum muscle stimulation was because whey and egg proteins are rich in the amino acid leucine, which is directly responsible for switching on anabolic muscle protein signals. The 20 grams of these proteins yielded about 1.8 grams of leucine, which turns out to be the real limit.[5]

To get 1.8 grams of leucine from lean beef, you’d need to eat 113 grams, which would include a total of 30 grams of protein. If you prefer brown rice protein, you’d have to eat about 48 grams of it to get your leucine quota.[9,10] In short, the limit of how much protein you could or should eat has more to do with how much of that protein it takes to get 1.8 grams of leucine, not how much actual protein you eat.

Take Your Time Climbing Through the Anabolic Window

The idea that you have to chug your protein shake before you’ve hit the shower is another myth that, once dispelled, will make your life easier. The so-called “anabolic window” is really pretty big—big enough for you to finish your workout, take your shower, make your way home, and eat a whole-food meal.

Research shows that muscle protein activation peaks within 1-2 hours after resistance training. Whether you consume your protein immediately after your workout or within a couple of hours, the anabolic response will be roughly the same.[11]

To maximize the hypertrophic signals that protein trigger, eat a meal containing 30-45 grams of protein three hours before your workout, then consume a leucine-rich meal or supplement up to three hours after.[6] Turns out that when you do resistance training, the “anabolic window” is almost like an “anabolic day.” You’ve got plenty of time to get your macros, so don’t stress out about it.

Whey Is Great Protein, But Not Necessarily the Best

When it comes to the quality of a protein, it goes back to the amount of leucine the protein contains. The research that led people to conclude whey was superior to other forms of protein was comparing the same absolute dose of each. When the researchers compared the amount of leucine in 20 grams of whey versus 20 grams of brown rice protein, whey got higher marks because it has more leucine per gram, but that doesn’t mean it’s the best or only way to get it.[5]

Researchers then looked at the amount of leucine in different proteins, instead of the amount of protein. They found that the activation of muscle-building signals was the same between different types of protein once the threshold of 1.8-2 grams of leucine was reached.[5] The researchers found, for example, that it takes 48 grams of rice protein or 25 grams of pea protein to yield the same 1.8 grams of leucine you can get from 20 grams of whey.[10,12]

Whey might contain a high concentration of leucine, but you can still get all the leucine you need from other proteins, you just might have to eat more. If you’re following a plant-based diet, or if you find that whey causes you intestinal distress (or just olfactory distress to those sitting around you), you lose nothing by opting for a plant-based protein such as pea protein. It will take 25 grams of pea protein rather than 20 grams of whey to get your leucine dose, but you’ll get it all the same.[13]

References

Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., … & Smith-Ryan, A. E. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 20.

Phillips, S. and Van Loon, L. (2011). Dietary protein for athletes: From requirements to optimum adaptation. Journal of Sports Sciences, 29(sup1), pp.S29-S38

Phillips, S. (2012). Dietary protein requirements and adaptive advantages in athletes. British Journal of Nutrition, 108(S2), pp.S158-S167.

Atherton, P., Etheridge, T., Watt, P., Wilkinson, D., Selby, A., Rankin, D., Smith, K. and Rennie, M. (2010). Muscle full effect after oral protein: time-dependent concordance and discordance between human muscle protein synthesis and mTORC1 signaling. American Journal of Clinical Nutrition, 92(5), pp.1080-1088.

Atherton, P. and Smith, K. (2012). Muscle protein synthesis in response to nutrition and exercise. The Journal of Physiology, 590(5), pp.1049-1057.

Reidy, P. and Rasmussen, B. (2016). Role of Ingested Amino Acids and Protein in the Promotion of Resistance Exercise-Induced Muscle Protein Anabolism. Journal of Nutrition, 146(2), pp.155-183.

Schoenfeld, B., Aragon, A. and Krieger, J. (2013). The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Journal of the International Society of Sports Nutrition, 10(1), p.53.

Witard, O., Jackman, S., Breen, L., Smith, K., Selby, A. and Tipton, K. (2013). Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise. American Journal of Clinical Nutrition, 99(1), pp.86-95.

Moore, D., Robinson, M., Fry, J., Tang, J., Glover, E., Wilkinson, S., Prior, T., Tarnopolsky, M. and Phillips, S. (2008). Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. American Journal of Clinical Nutrition, 89(1), pp.161-168.

Symons, B., Sheffield-Moore, M., Wolfe, R. and Paddon-Jones, D. (2009). Moderating the portion size of a protein-rich meal improves anabolic efficiency in young and elderly. Journal of the American Dietetic Association, 109(9), pp.1582-1586.

Joy, J., Lowery, R., Wilson, J., Purpura, M., De Souza, E., Wilson, S., Kalman, D., Dudeck, J. and Jager, R. (2013). The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Nutrition Journal, 12(1), p.86.

Rasmussen, B., Tipton, K., Miller, S., Wolf, S. and Wolfe, R. (2000). An oral essential amino acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise. Journal of Applied Physiology, 88, pp.386-92.

Babault, N., Paâzis, C., Deley, G., Guãcrin-Deremaux, L., Saniez, M., Lefranc-Millot, C. and Allaert, F. (2015). Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. Journal of the International Society of Sports Nutrition, 12(1), p.3.

SOURCE: https://www.bodybuilding.com/content/5-common-myths-about-protein.html

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evolutionoftastitude · 8 years ago

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Earn an A+ with Some Serious School Tastitude

Well parents everywhere are settling back into the school routine and the kids groans of agony as they dutifully march back to classes in the mornings will have begun to fade away as the first couple days of the new school year have come and gone. Of course back to school always has its challenges. The long shopping lines as parents get their young academics all clothed and stocked up with supplies followed by a small mountain of paperwork containing rules, policies, information and permission forms and of course then there is snacks and lunch.

Sometimes back to school can have your kids excited and sometimes not so much of course it depends on your kid(s) and their perception of school. My man is into grade 8 this year and is one of those guys who is kind of on the fence about school. There are so many things he likes and is excited about returning to and certain aspects of the education experience that he’d be more than happy to skip. He is particularly excited about his new head start program where he attends Hammarskjold twice a week to take a HOME EC class where they will be doing lots of cooking and earn an advance standing credit while they are at it.

Whether or not your kid(s) are pumped or deflated about the end of summer vacation or somewhere in the middle like my guy, one way to make the days go easier for your studious little school goer is to pack them snacks and a good lunch that they’ll actually like eating. Of course good eats for school lunches seems pretty obvious but it can be difficult to get straight A’s all the time when it comes to what’s in the lunch kit. Kids these days are pretty food savvy and not only are their tastes often way beyond where we were at that age but they are far more educated in eats than we were too. Finding a variety of cool foods that won’t get traded, given away or hidden in the lunch room trash can might be a bit of a challenge but with a little insight and some imagination is very achievable.

A great place to start is to ask your kids for their input, their opinions and perhaps a list of ingredients and foods they like to eat and you will be sure to get some great ideas that came directly from the mouths that you’re trying to feed.

If you use this info to build a weekly game plan and write out a weekly lunch menu for your child you can shop more easily, prep in advance and even get the nod of approval from your little one giving you much better odds of opening an empty lunch bag after school. Not only does having a game plan save you time in the long run but will also allow you to avoid too many repeat lunches and is a good way to keep lunch interesting and ideas fresh.

By getting little hands involved in making snacks and lunches with you is also a great opportunity to earn extra credit with your kids. Not only will many kids get a kick out of cooking and learning something new that is tasty and fun but it’s something else you can do together and very often kids who participate in making food are much more likely to eat it as they had a hand in creating it. When they help to choose the ingredients and the dish and they help to make it many kids will get a sense of pride through the creation of their lunch time eats and feel some ownership of the food that’s in their lunchbox making them far more likely to eat what they’re bringing to the lunchroom.

Don’t be a total health nut. While good nutrition is truly important and educating your kids on healthy food is a task for all parents, going too hard core on the healthy eats is a sure fire way to turn most kids off of their lunches.

While it’s always advisable to get a good serving of fruits and vegetables etc if you’re packing nothing but kelp, kale, tofu, sprouts, nutritional yeast and goji berries it’s likely to go to waste. Instead find that balance that keeps everyone happy. A youngster who has things that they like to eat is far more likely to finish their meal than one that dreads what’s in their lunchbox

Let your kids have a cheat day. Everyone needs a break from making the healthy and wise food choices they usually do, your kids included. Some schools offer a hot lunch once a week that is quite often a treat like pizza, or pasta and meatballs. Make sure your kid gets a “break” day so they have something to look forward to every week that is in the realm of kid delicious.

By remembering what it was like to be a kid and what your lunchtime favourites were you can get into a routine of keeping your kid’s lunches and snacks fun and flavourful, packed full of delicious stuff that they will want to eat and by doing a little planning and letting your prodigy have a hand in making their academic eats you’ll be less likely to be emptying a lunch bag into the garbage after school.

Here’s a great lunch idea to get your lunchbox repertoire started on a positive note and earn you your first A+ of the year.

– Chef House

Chef House Lunch Box Taco Bar

By using small containers to store each ingredient and keeping things separate you can easily turn taco night into an amazing lunch surprise that is sure to earn you an A+

2 fresh soft or hard taco shells 1 cup of prepared taco beef (cooked hamburger with taco seasoning) ½ cup julienne lettuce ½ cup Pico De Gallo ½ cup shredded aged cheddar ¼ cup sour cream

Set up this lunchbox taco bar so your child can easily heat the taco beef in its own container and build hot fresh and tasty tacos for lunch! This will be a lunch that’s sure to return with empty containers after school.

Fresh and Easy Pico De Gallo

1 1/2 pounds ripe tomatoes, finely diced 1/2 large red onion, finely diced 1 jalapeño pepper, finely diced 1/2 cup finely chopped fresh cilantro leaves 1 tablespoon lime juice from 1 lime plus zest Salt and pepper to taste

Season tomatoes with 1 teaspoon salt and toss to combine. Transfer to a fine mesh strainer or colander set in a bowl and allow to drain for 20 to 30 minutes. Discard liquid.

Combine all ingredients in a mixing bowl. Toss to combine and season to taste with salt and pepper.

Store in an airtight container.

Chef House

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evolutionoftastitude · 8 years ago

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Harvest Time Meets Hand Pies

Well 2017 is definitely rolling along and seemingly at a record pace! August is coming to a close and we’re already seeing tinges of colour change in the greenery outside. While some of us may lament the seasonal change or the fact that we’re running a little thin on what’s left of summer you can take solace in the fact that it’s one of the most delicious times of the year…Harvest time!

So many sweet, succulent and savoury things are coming of age and ready to be incorporated into some serious Tastitude made right in your kitchen. There are millions of recipe options and so much deliciousness that it can be mind boggling. One of the best ways to maximize taste bud time is to use recipes that allow you to use a basic recipe to create a wide variety of flavour profiles. Enter one of my favourite eats…the Hand Pie.

Some people reference the hand pie as a turnover, an empanada, pirrakka or pirukad, a calzone, a pasty, a pita, as patties and even samosas but no matter what you call them hand pies are extremely versatile and an easy way to satiate the crew.

They can be sweet made with fresh fruit and berries, they can be savoury made with root vegetables and cheeses, they can be spicy to satisfy those that like to wipe their brows while they indulge and they can host any mix of ingredients that will have carnivores drooling and vegetarians swooning.

Hand pies are simple to make and can be easily mastered and made to suit almost any taste. One of my favourite things about hand pies is how easily cooking techniques, the dough and fillings can be interchanged to create so many different flavour profiles. They can be made to be at eaten breakfast, lunch and dinner and are perfectly portable ideal for work, school, outings or any other time when you need something that’s grab and go.

So here are some ideas and a recipe to give you a little help to get your very own hand pie handbook off the ground so you can enjoy some of what harvest time has to offer in your hand held eats. As a chef I guarantee you’ll enjoy exploring what the world beyond hot pockets and pizza pops has to offer.

– Chef House

Hand Pie Ideas:

Shepherd’s Hand Pies

All the best parts of a shepherd’s pie stuffed into a hand held pastry these ones are amazing deep fried

Broccoli and Chicken Alfredo with Gorgonzola

Dough Pockets filled with fresh broccoli florets, diced and cooked chicken with a Gorgonzola spiked Alfredo Sauce

Bacon, Egg and Hash Brown Breakfast Hand Pies

Although you can use scrambled egg in this one I like chopping up hardboiled egg and adding just a hint of mayo along with crispy bacon and hash browns along with a healthy dose of aged cheddar

Margherita Hand Pies

The meat won’t be missed in this vegetarian marvel with all the bold and fresh flavours including olive oil, parmesan, garlic, tomato, fresh basil and buffalo mozzarella. Baked or fried this one’s a favourite.

Pulled Pork Hand Pies

Imagine a BBQ pulled pork sandwich in a flaky and buttery crust. Need I say more?

Curried Lamb with Potato and Peas Hand Pie

Savoury and succulent lamb with a little international flavour and garden fresh boiled potato and peas. Definitely decadent.

Chef House’s Northern Fruit Harvest Hand Pies

Crust:

2 cups all-purpose flour 1/2 cup bread or pastry flour 1 tbsp sugar 8 oz cold butter cubed 3/4 cup cold water

Filling:

1 cup fresh blueberries 1 pound rhubarb, peeled and diced 1 cup strawberries, quartered 1/4 cup corn starch 2 tbsp sugar 1/4 tsp salt 1/4 tsp cinnamon 1/4 teaspoon nutmeg

Topping:

1 large egg beaten with a splash of water (for the egg wash) Crystal sugar

In a food processor, combine the dry ingredients: all-purpose flour, bread flour, and sugar, pulsing to combine. Add the butter cubes to the food processor and pulse until the butter is evenly distributed. Add 1/2 cup of water; pulse the dough together until it just begins to clump together. The dough should begin to look shaggy. Add the remaining water one tablespoon at a time stopping when it starts to come together.

Remove the dough from the bowl of the food processor and place it on a lightly floured counter. Knead the dough a few times until it comes together and shape it into a mound. Cut the dough ball into 2 equal parts and wrap them in plastic wrap; transfer them to the refrigerator to chill for at least an hour.

Preheat the oven to 400F

To prepare the filling add the fruit, corn starch, sugar, salt, cinnamon and nutmeg to a saucepan. Over medium heat cook the mixture for 5 minutes, until the fruit has softened. Depending on your fruit, there may be a bit of liquid and this is okay.

Remove the dough and liberally flour your work surface and rolling pin. Roll the dough to about a 1/8 inch thick. Using a 4 inch cookie cutter, cut circles out of all the dough.

Spoon a small amount of the fruit mixture into the center of the dough. Brush egg wash along the edges of each of the dough circles. Fold the dough over the filling, pressing the edges to seal. Using the tines of a fork, sealing the edges. Repeat the process until all of the hand pies are made. Transfer the pies to a parchment-lined baking sheet.

Brush the tops of the hand pies with egg wash and sprinkle with crystal sugar. Bake the pies for 15-17 minutes, until the tops and edges are golden brown. Remove from the oven and transfer to a cooling rack.

Enjoy warm or room temperature.

Chef House

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evolutionoftastitude · 8 years ago

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New Post has been published on http://www.evsmanagement.ca/clients/evolution/2017/09/02/harvest-time-meets-hand-pies/

Harvest Time Meets Hand Pies

– Chef House

Hand Pie Ideas:

Shepherd’s Hand Pies

All the best parts of a shepherd’s pie stuffed into a hand held pastry these ones are amazing deep fried

Broccoli and Chicken Alfredo with Gorgonzola

Dough Pockets filled with fresh broccoli florets, diced and cooked chicken with a Gorgonzola spiked Alfredo Sauce

Bacon, Egg and Hash Brown Breakfast Hand Pies

Although you can use scrambled egg in this one I like chopping up hardboiled egg and adding just a hint of mayo along with crispy bacon and hash browns along with a healthy dose of aged cheddar

Margherita Hand Pies

Pulled Pork Hand Pies

Imagine a BBQ pulled pork sandwich in a flaky and buttery crust. Need I say more?

Curried Lamb with Potato and Peas Hand Pie

Savoury and succulent lamb with a little international flavour and garden fresh boiled potato and peas. Definitely decadent.

Chef House’s Northern Fruit Harvest Hand Pies

Crust:

2 cups all-purpose flour 1/2 cup bread or pastry flour 1 tbsp sugar 8 oz cold butter cubed 3/4 cup cold water

Filling:

1 cup fresh blueberries 1 pound rhubarb, peeled and diced 1 cup strawberries, quartered 1/4 cup corn starch 2 tbsp sugar 1/4 tsp salt 1/4 tsp cinnamon 1/4 teaspoon nutmeg

Topping:

1 large egg beaten with a splash of water (for the egg wash) Crystal sugar

Preheat the oven to 400F

Remove the dough and liberally flour your work surface and rolling pin. Roll the dough to about a 1/8 inch thick. Using a 4 inch cookie cutter, cut circles out of all the dough.

Enjoy warm or room temperature.

Chef House

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evolutionoftastitude · 8 years ago

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New Post has been published on http://www.evsmanagement.ca/clients/evolution/2017/08/18/gourmet-back-woods-eats/

Gourmet Back Woods Eats

There’s something special about spending time in the great outdoors. Getting away from the city for a few days with family and friends and out into some fresh air, sunshine among the beautiful lakes and the majestic forests that Northwestern Ontario has to offer is nothing short of a perfect way to decompress. With our short summers so many of us try to take advantage of getting out to enjoy all the great things camping has to offer as much as we can.

Exploring, swimming, fishing, hiking, sitting around the campfire and stargazing are definitely some of the highlight activities of time at camp and are bound to keep the crew busy. But after all the high energy activities of the day and with dinner approaching your outdoor adventurers will for sure be looking to fuel up on some good eats.

Your troops are usually so ravenous by dinner time that it doesn’t really matter what you’re cooking but whatever it is things somehow always just seem to taste better when they’re cooked on the fire at camp.

Camp food usually includes the basics like hotdogs, hamburgers, the day’s catch, potatoes and maybe some vegetables for good measure. But there is nothing that says camp food can’t be gourmet. I mean what’s to stop you from slow roasting a whole herb crusted chicken, coal firing crab legs with melted lime butter, making cast iron corn bread for a hearty lamb and stout stew or even grilling thick ribeye steaks and corn on the cob finishing them both with sundried tomato café butter. If you said this all sounds more like it’s off of a restaurant menu as opposed to a campfire most people might agree but I assure you meals like these are completely within reach and sure to make all your camp neighbours jealous.

Whether you’re a basic tent and sleeping bag camper, have a 50 ft Rolls Royce trailer or anything in between there’s nothing stopping you from eating like royalty while you are out enjoying all that nature has to offer. With a little imagination, some culinary know how and a touch of prudent planning you can take all the best of campfire flavours and incorporate them into gourmet back woods eats.

Mapping out your menu in advance is the best way to get a jump start on eating well in the woods. Plan your menus to use the most perishable of items first. For instance if you’re going to do a fish or seafood meal you will do well to make those meals in the first day or two of your getaway. Always buy the freshest ingredients you can and use a good cooler with lots of ice to keep things cold. Blocks of ice work the best for food storage as they provide ample chill and last longer than cubes. I like to use wire rack shelves in the cooler as well so things like bottles and jars which are waterproof can sit in the bottom but things like breads, lettuces and cheeses which aren’t can be up and out of any melt water.

Prepackaging ingredients in the quantities that recipes call for can save a lot of space and using waterproof storage like Ziploc bags or Tupperware containers is always a great idea. Lining the bottom of bags with a little damp paper towel for things like fresh herbs, vegetables and lettuce is always a great way to keep things fresh and having those little waterproof containers is perfect for ingredients like premixed spices, liquids like vanilla, stocks and BBQ sauce and small quantities of dairy and butter.

For cooking, heavy duty pots and cast iron pans work amazingly well and will stay hot longer, disperse heat well and help you keep things from burning. Thick heavy duty aluminum foil and disposable pans can be extremely useful and bringing along some lump hardwood charcoal can help you keep a bed of hot coals rolling longer for cooking.

By using some of these tips and tricks and mapping out your meals in advance you can take your backwoods eating experience to the next level and create some serious campfire Tastitude of your own that is sure to take your taste buds on their own outdoor adventure while you and your crew gets back to the wild. Here’s a recipe to get you started.

– Chef House

Lifted Kilt Bacon Wrapped Back Ribs

2 racks of back ribs 1 lb thick cut slab bacon 2 tsp garlic powder 1 tsp chili flake 1 cup Lifted Kilt Scotch Whiskey BBQ Sauce Salt and pepper to taste

Sprinkle each rack of back ribs with garlic, chili flake and salt and pepper. Wrap pieces of thick cut slab bacon around the back ribs until covered.

Triple wrap each of the racks separately with heavy duty aluminum foil ensuring a tight seal.

Place the ribs on the campfire cooking rack over a hot bed of coals for 45 minutes. Keep a good bed of hot coals the entire time and turn the packages over every ten minutes or so.

After 45 minutes open each of the packages and drain the excess fat. Place the bacon wrapped ribs directly on the cooking rack to crisp the bacon watching for flare ups and turning as required.

About 5 minutes before removing the ribs apply Lifted Kilt Scotch Whiskey BBQ Sauce liberally to the ribs turning and brushing both sides. Allow the sauce to glaze and create a little bark on the outside of the ribs.

Remove and allow the ribs to rest covered in foil for 10 minutes. Cut and serve as desired.

(We served ours with loaded baked potatoes and cilantro and lime buttered corn)

Chef House

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evolutionoftastitude · 8 years ago

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Weight Loss: Insider Secrets To Staying Fuller, Longer

Quick, what makes you feel fuller for longer: French fries or popcorn? Find out what foods will fill you up without filling you out!

Losing weight may seem simple on paper: Eat less and move more. But we all know what happens when we start dropping calories. We immediately become hungrier, and in some cases even hangrier. Besides being a state we should all try to avoid (no one likes being around a hangry friend), the hungrier you are, the more likely you are to overeat, make poor food choices, and fail in your weight-loss efforts.

The obvious fix to hunger is, well … eating. But not all foods are created equal, and choosing the wrong ones can put the weight back on faster than you can unwrap your next Snickers bar. Some foods do a better job of filling up your stomach and signaling your brain that you’re full. Others, like candy, often leave you reaching for seconds, thirds, fourths, or, hell, just finishing off the bag.

Some people recommend filling up on high-volume, low-calorie foods like soups, salads, lean proteins, vegetables, and some fruits. The problem is that skipping all of those foods that you really enjoy eating can make it hard to stick to a diet.

But fear not! There is a better way to predict which foods will make you feel fuller for longer, without piling on the calories.

The Fullness Factor

A little over 20 years ago, a group of researchers developed the Satiety Index, a list of foods ranked by how well they keep someone full over a two-hour period. The researchers developed the index by having a group of participants eat 240-calorie portions of specific foods. These individuals then rated their feelings of hunger every 15 minutes over the next two hours. The participants were allowed to snack according to levels of hunger.[1]

The researchers found that some foods, like buttery croissants, were only half as satisfying as white bread, while potatoes were more than three times as satisfying. Surprisingly, french fries didn’t score as well at all. But you probably don’t need a research study to tell you potatoes are better than croissants and french fries when it comes to weight loss.

Two factors that help determine how highly a food ranks on the Satiety Index are the amount of fiber, protein, and water in the food, as well as the sheer bulk of the food. Beans and lentils, which are both packed with fiber, score well. So do high-volume foods such as potatoes, popcorn, whole wheat bread, and oatmeal.

In general, the more satisfying a food is, the less nibbling you’ll do between meals. Fatty foods, even though they are calorically dense, are not always the most satisfying if you can only eat one bite.

Foods with high water content can leave you hungry because they leave your stomach relatively quickly. Filling up on soup and salad at lunch will likely leave you searching for the nearest vending machine in an hour or so. You’re better off eating a lean protein (like chicken or fish), some complex carbs (like potatoes or rice), and a side of veggies for lunch. This kind of meal can keep hunger at bay for a very long time, without breaking the calorie bank.

Still not sure what foods you should be eating to keep hunger at bay? Here are five that have been shown to keep you fuller, longer.

Eggs

Start your day the right way with a two-egg breakfast. A study published in the Journal of the American College of Nutrition found that women who included two eggs as a part of their morning routine had greater feelings of satiety and consumed significantly less food during lunch, compared to those who noshed on a bagel.[2] Having eaten the eggs, the women consumed far fewer calories than normal for the next 36 hours!

Avocados

Add some flavor to your next meal by dicing up an avocado and adding it to your lunchtime salad. Adding just half an avocado to a meal can increase your satisfaction—and make you less hangry for the next 5 hours.[3]

Chili Peppers

This one might surprise you. Not only can a little spice fire up your metabolism, but capsaicin, the compound found in hot peppers that give them their kick, can also help control your appetite. A study published in the International Journal of Obesity found that adults who added a teaspoon of red pepper to their buffet-style meals ate significantly fewer calories, chose more of the lower-fat food options, and reported less feelings of hunger, compared to those than who had a placebo.[4]

Oatmeal

Okay, it’s not the sexiest of foods, but a nice serving of warm oatmeal in the morning can help keep you fuller, longer. Oatmeal is higher in fiber and protein than most breakfast cereals, and also contains more beta-glucan—the sugar that gives oatmeal its hydration and thickness.

A 2013 study showed that healthy people who ate 250 calories worth of oatmeal with milk had better appetite control and increased satiety, compared to those who got the same amount of calories from cereal.[5]

Dark Chocolate

If you’re anything like me, you crave sweets morning, noon, and night. One trick is to reach for dark chocolate instead of milk chocolate the next time a craving rolls around.

Researchers out of the University of Copenhagen in Denmark found that dark chocolate promotes satiety and lowers the desire to eat something sweet for up to five hours afterward. But wait, there’s more: Dark chocolate lowers your desire to consume any form of calories for longer than milk chocolate.[6]

While I wouldn’t make chowing down on chocolate a part of your daily routine (the participants were eating 100 grams of chocolate, or roughly 500 calories), the occasional treat may help satisfy your sweet tooth and keep you feeling full!

References

Weight, L. (1995). A satiety index of common foods. European Journal of Clinical Nutrition, 49(9), 675-690.

Vander Wal, J. S., Marth, J. M., Khosla, P., Jen, K. C., & Dhurandhar, N. V. (2005). Short-term effect of eggs on satiety in overweight and obese subjects. Journal of the American College of Nutrition, 24(6), 510-515.

Wien, M., Haddad, E., Oda, K., & Sabaté, J. (2013). A randomized 3×3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults. Nutrition Journal, 12(1), 155.

Westerterp-Plantenga, M. S., Smeets, A., & Lejeune, M. P. G. (2005). Sensory and gastrointestinal satiety effects of capsaicin on food intake. International Journal of Obesity, 29(6), 682-688.

Rebello, C. J., Johnson, W. D., Martin, C. K., Xie, W., O’Shea, M., Kurilich, A., … & Greenway, F. L. (2013). Acute effect of oatmeal on subjective measures of appetite and satiety compared to a ready-to-eat breakfast cereal: a randomized crossover trial. Journal of the American College of Nutrition, 32(4), 272-279.

Sørensen, L. B., & Astrup, A. (2011). Eating dark and milk chocolate: a randomized crossover study of effects on appetite and energy intake. Nutrition & Diabetes, 1(12), e21.

SOURCE: https://www.bodybuilding.com/content/weight-loss-insider-secrets-to-staying-fuller-longer.html

#fitness #health #BODY MIND FITNESS

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evolutionoftastitude · 8 years ago

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New Post has been published on http://www.evsmanagement.ca/clients/evolution/2017/08/04/chef-discoveries-lead-back-to-classic/

Chef Discoveries Lead Back to Classic

As a chef you often make crazy discoveries but oddly enough they aren’t always about food. You might discover your dishwasher is broken, half your staff is ill on Friday night or that your order won’t arrive today. You might discover you have a new dinner function for fifty seven people two hours before they arrive or even that you have a dozen special meals in a room twenty minutes after service starts. There are always so many new things to discover in the kitchen some of which can obviously increase blood pressure and turn some hair grey (that is if you haven’t pulled it all out yet.)

Not all discoveries are blood pressure increasing events though. While the other day I did turn around and discover that the summer is half gone I also discovered that its peak fruit season yet again. I have to admit that with me having been a little preoccupied with work lately it was really amazing to come home and find that my wife and son had taken a morning in the summer sun to go do a little berry picking. The berries this year seem a little smaller than usual but are very sweet. This means a little more work when it’s time for the cleaning but that they make for perfect additions to recipes or even for straight out of the bowl eating.

Another sweet discovery I had this week was finding absolutely stunning cherries at half the regular price per pound, it was a good find for sure. You know the type of cherries I mean. Cherries so dark and shiny they almost look black and so sweet you would think each was wrapped in a blanket of sugar. The cherries were definitely hard to resist and with as good as they were I figured getting extra was a wise move if I wanted any hope of having any left to cook with.

When I bit into those cherries it took me back a couple decades to the last time I had tasted cherries so good. With a couple of pounds of perfect cherries now in the game I was having such a hard time figuring out which to eat and which to make something with first. Of course the obvious choice was to roll both the ruby red strawberries and midnight black cherries into something that would make everyone happy.

One of my favourite fresh fruit desserts has always been the Clafouti. This simple yet classic dessert was one of the very first desserts I was introduced to in baking class at culinary school all those years ago and to this day I still marvel at how every time I enjoy a piece warm with a little real vanilla ice cream my taste buds time warp my memory right back to class.

Clafouti is one of those dishes that delivers rich and velvety baked custard flavours and is the perfect vessel for delivering summer fruit to your mouth and while I love crisps, cobblers and other baked dishes there is something decidedly more elegant about this classic and it’s just as easy to make. So if you’ve discovered that its peak fruit season and you’re looking to make a baked recipe discovery of your own this week check out my Cherry Berry Clafouti this week and make your repertoire a little sweeter in the process.

– Chef House

Chef House’s Summer Cherry Berry Clafouti

1 tablespoon butter 8 ounces fresh pitted cherries 8 ounces fresh strawberries 1 cup whole milk 1/2 cup granulated sugar 3 large eggs 1 teaspoon vanilla extract 1/2 cup AP flour 1 teaspoon finely grated fresh orange zest Pinch of salt

Heat the oven to 400F

Coat a 10-inch heavy cast iron skillet with the butter and set aside.

Combine the milk, sugar, eggs, and vanilla in a food processor fitted with the blade attachment and process until smooth.

Pulse in the flour, zest, and salt until just incorporated.

Pour the batter into the prepared pan. Top evenly with the fruit and bake until set and light golden brown around the edges about 40 – 45 minutes.

Remove and cool.

Serve as desired.

Chef House

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#baking #chef house #desserts #foodporn #thunder bay #Chef House

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evolutionoftastitude · 8 years ago

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New Post has been published on http://www.evsmanagement.ca/clients/evolution/2017/07/20/friends-and-family-continue-to-inspire-great-eats/

Friends and Family Continue to Inspire Great Eats

It seems like I’ve always got a story to tell about some ingredient that I’ve gotten iņ or a fresh and vibrant donation from someone’s garden that is just screaming to be turned into something delicious. Maybe it’s a fresh bit of game dropped off at my house or even a photo, a recipe suggestion or foodie idea sent in from a friend.

Whatever the inspiration is, the thing I marvel at most is how many of my gastronomic creations are seeded by family and friends. It really could be anything that sparks the next dish of deliciousness but I’ve certainly come to appreciate the fact that so many of my culinary creations start so close to home.

This week it all began with a simple photo that my step dad Jon snapped of my mom Janet holding an amazing lake trout that she caught on Lake Nipigon. This gorgeous fresh water monster immediately started me thinking about fresh lake trout recipes that I have made in the past and thoughts of new flavours for lake trout yet to be thought of. (Of course the knowledge that a little of this giant might end up in my fridge doesn’t stymie the creative process either…wink, wink.)

Lake trout is a delicious fish that carries a lot of flavour. The big cold water trout have a tendency to carry more fat and while some people dislike this I see it as nothing but a positive.

From a chef’s perspective the deep water monsters have more fat and fat is flavour. When you cook a fillet like this the fat also renders during the cooking process and bastes the meat keeping it moist and delicious. With traits like these what’s not to like about lake trout? They are definitely a foundation to building a meal with some serious Tastitude.

Fish like this loves big bright bold flavours that your spice cabinet might have. Spices like chipotle, paprika and even curries work well. Don’t however, be afraid to try any spice that strikes you as a possibility as there is no right and wrong here. Citrus and fresh herb are also great with lake trout. Don’t limit yourself to lemon either. Oranges, limes, blood oranges, key limes and grapefruit work especially well as flavour boosters for this beautiful catch and for some texture don’t exclude the possibility of using things like nuts and seeds or even panko bread crumbs.

So the next time you happen to haul in a big lake trout or happen to get your hands on a few fillets let it inspire your culinary creativity. Get your cook on and explore your flavour options. Here’s a recipe that might help to get you started and inspire your next flavour adventure.

– Chef House

Chef House’s Pan Seared Trout with Grilled Grapefruit, Toasted Sunflower Seed and Fresh Thyme

2 10 oz fillets lake trout (scaled with skin on) 2 tablespoons melted butter 1 teaspoon chipotle spice ½ cup toasted sunflower seeds 4 thick slices grapefruit 3 tablespoons olive oil Salt and Pepper to taste 1 teaspoon fresh thyme

Preheat grill on high.

Lightly pulse the toasted sunflower seeds in a food processor and set aside.

Drizzle the butter over the lake trout fillets and sprinkle with chipotle spice and salt and pepper to taste. Press the ground sunflower seeds onto the top of the fillets.

Place a heavy cast iron skillet on the grill to heat.

Grill the grapefruit slices to get a little char on both sides while the pan heats.

When the pan is hot drizzle the olive oil in and place the fish in skin side down. Lay the grilled grapefruit slices on the trout.

Turn off the heat on one side of the grill and move the cast iron pan to the cool side of the grill and close the lid.

Let the fish bake until opaque in the middle about 20 minutes depending on the thickness of the fillets.

Remove the pan and sprinkle each with some fresh thyme. Serve hot.

Chef House

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#chef house #dinner #smashmouth #thunder bay #Chef House

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evolutionoftastitude · 8 years ago

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New Post has been published on http://www.evsmanagement.ca/clients/evolution/2017/07/12/8-foods-that-can-boost-your-metabolism/

8 Foods That Can Boost Your Metabolism

Watching your waistline? Reach for these foods to crank up your fat-burning potential.

When it comes to losing weight, metabolism plays a key role. Put simply, metabolism is the process by which your body converts food to energy and, thus, burns calories. While it’s unlikely that a slow metabolism is to blame for steadily-increasing numbers on the scale, what you eat and drink—in addition to your level of physical activity—does have an impact.

As it turns out, choosing certain foods can help put you on the fat-blasting path.

“When you eat foods that contain protein, your body expends more energy to metabolize this protein,” says Amy Gorin, RDN.

Tea

If you’re looking to rev up your fat-burning potential, reaching for a cup of hot tea—specifically the green variety—could be the way to go.

“Regularly drinking green tea may increase metabolism because of the caffeine and catechins it contains,” says Gorin.

Research published in The American Journal of Clinical Nutrition found that green tea extract may provide a small boost in metabolism for up to 24 hours.[1]

“Green tea contains a particular type of catechin called EGCG that contributes to the tea’s ability to promote fat oxidation and increase metabolism beyond just the effects of caffeine alone” Gorin says.

However, results could differ on a case-by-case basis.

“Catechins may have different effects on metabolism depending on your ethnicity,” Gorin explains. “For example, research suggests that Caucasians are less sensitive to the metabolic effects than Asians.”[2]

Eggs

Jumpstart your metabolism first thing in the morning by including eggs as part of your breakfast. Not only can they be cooked up in a variety of ways (meaning you’ll never get bored of them), but the protein-packed yolks can give your metabolism a nice little boost, while keeping you satiated.[3] In fact, a 2008 study found that participants who included an egg breakfast as part of a healthy weight-loss diet lost significantly more weight than those participants who ate a calorie-matched meal without eggs.[4]

Chicken Breast

We know that eating—the act of chewing, swallowing, and breaking down food—expends energy, but not all calories are made (or spent) equally.

“When you eat foods that contain protein, your body expends more energy to metabolize and store this protein,” says Gorin.

In comparison to the 5-10 percent of total calories it takes to break down carbs and the 0-3 percent it takes to break down fats, protein takes the most energy to digest. A whopping 20-30 percent of total calories that come from your protein source are used to digest it. Chicken breast makes for a great lean protein source, and it can be prepped in a variety of ways: Throw a pound in the crock pot for shredded tacos, dice it up with some veggies to throw on the grill for kabobs, or bake it in the oven alongside a tasty sweet potato.

Red Pepper

Research shows that eating spicy foods may help keep your metabolism humming. Several studies have shown that adding red pepper (anywhere from 6-10 grams) to your meal can increase energy expenditure, while also decreasing appetite at subsequent meals.[5,6]

Pick your heat of choice. The capsaicin found in chili peppers and paprika has been shown to boost metabolic rates and decrease cholesterol absorption, while increasing fat-metabolizing enzymes. Looking for other hot ways to give your metabolism a boost? Reach for some Tabasco sauce, add a chili-powder rub to your chicken, or dip your chips in hot (not mild) salsa.

Beans

Next time you’re looking to turn that side salad into a full meal, or looking for a quick dish to add to your meal that won’t come at a high calorie cost, think beans. Beans are a good source of fiber, protein, and B vitamins.

B vitamins play an important role in converting food into fuel, allowing us to stay energized throughout the day. With 15 grams of protein, 15 grams of fiber, and only 227 calories per cup serving, a helping of black beans will help you feel full longer and come at a low-calorie cost.

Coffee

“Drinking a cup of coffee in the morning can do more than just keep you awake, it can also aid in healthy weight management,” says Bodybuilding.com science editor Krissy Kendall, PhD.

Caffeine, the active ingredient in coffee, has been shown in multiple studies to boost metabolism and increase the rate of fat breakdown.[7,8] Consider replacing the milk or water in your overnight oats with a cup of coffee. It’s definitely a case where two is better than one.

“In addition to the energy and metabolism pick-me-up you’ll get with the coffee, the fiber in the oats can help slow down digestion and keep you full longer,” Kendall adds.

Greek Yogurt

Not only is Greek yogurt packed with protein, but it’s an excellent source of calcium.

“We often think of calcium as a bone-building mineral, but it can also provide a small increase in thermogenesis, allowing your body to burn more calories,” Kendall says.

Multiple studies have shown that diets higher in calcium can lead to greater reductions in fat mass when combined with a reduced-calorie diet and exercise.[9,10] If Greek yogurt isn’t your thing, opt for regular plain yogurt, low-fat milk, or cottage cheese.

Salmon

This fatty fish is an excellent source of omega-3s, which is key if you’re looking to crank up your metabolism.

“EPA and DHA, two essential fatty acids found in omega-3s, can have a positive effect on leptin—a hormone that regulates metabolism rate,” Kendall says.

Studies have shown that diets higher in omega-3s can have favorable effects on body composition by increasing metabolic rate, energy expenditure during exercise, and lean mass.[11-13]

References

Dulloo, A. G., Duret, C., Rohrer, D., Girardier, L., Mensi, N., Fathi, M., … & Vandermander, J. (1999). Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. The American Journal of Clinical Nutrition, 70(6), 1040-1045.

Hursel, R., Viechtbauer, W., & Westerterp-Plantenga, M. S. (2009). The effects of green tea on weight loss and weight maintenance: a meta-analysis. International Journal of Obesity, 33(9), 956-961.

Vander Wal, J. S., Gupta, A., Khosla, P., & Dhurandhar, N. V. (2008). Egg breakfast enhances weight loss. International Journal of Obesity, 32(10), 1545-1551.

YOSHIOKA, M., Kiwon, L. I. M., KIKUZATO, S., KIYONAGA, A., TANAKA, H., SHINDO, M., & SUZUKI, M. (1995). Effects of red-pepper diet on the energy metabolism in men. Journal of Nutritional Science and Vitaminology, 41(6), 647-656.

Yoshioka, M., St-Pierre, S., Drapeau, V., Dionne, I., Doucet, E., Suzuki, M., & Tremblay, A. (1999). Effects of red pepper on appetite and energy intake. British Journal of Nutrition, 82(02), 115-123.

Acheson, K. J., Zahorska-Markiewicz, B., Pittet, P., Anantharaman, K., & Jéquier, E. (1980). Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals. The American Journal of Clinical Nutrition, 33(5), 989-997.

Dulloo, A. G., Geissler, C. A., Horton, T., Collins, A., & Miller, D. S. (1989). Normal caffeine consumption: influence on thermogenesis and daily energy expenditure in lean and postobese human volunteers. The American Journal of Clinical Nutrition, 49(1), 44-50.

Zemel, M. B., Thompson, W., Milstead, A., Morris, K., & Campbell, P. (2004). Calcium and dairy acceleration of weight and fat loss during energy restriction in obese adults. Obesity, 12(4), 582-590.

Heaney, R. P., Davies, K. M., & Barger-Lux, M. J. (2002). Calcium and weight: clinical studies. Journal of the American College of Nutrition, 21(2), 152S-155S.

Logan, S. L., & Spriet, L. L. (2015). Omega-3 fatty acid supplementation for 12 weeks increases resting and exercise metabolic rate in healthy community-dwelling older females. PloS ONE, 10(12), e0144828.

Smith, G. I., Atherton, P., Reeds, D. N., Mohammed, B. S., Rankin, D., Rennie, M. J., & Mittendorfer, B. (2011). Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in older adults: a randomized controlled trial. The American Journal of Clinical Nutrition, 93(2), 402-412.

Hill, A. M., Buckley, J. D., Murphy, K. J., & Howe, P. R. (2007). Combining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors. The American Journal of Clinical Nutrition, 85(5), 1267-1274.

SOURCE: https://www.bodybuilding.com/content/8-foods-that-can-boost-your-metabolism.html

#fitness #health #BODY MIND FITNESS

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