All About the Good Fat

Our bodies need fat to function, and lucky for us, its using fat in cooking that really makes food taste good! Why does frying work so well, and, wait a second, shouldn’t it be avoided? Like the plague? Or something worse?

Yes, some fats should be avoided like the plague, because they pretty much are the plague! Those are called trans-fatty acids, and are partially hardened, or hydrogenated, to increase their shelf-life, and decrease expense. Our bodies cannot break down these fats, and trans-fats also harden the cell membrane and raise LDL cholesterol. I tried to find simple info on why this is so for the LDL cholesterol problem, but all the explanations I found I couldn’t understand, so while I choose to believe Chris Johnson of On Target Living, I have yet to find a good explanation of how cholesterol works.

Anyways, while trans-fats are horrible, and are in every processed food out there (any package that says hydrogenated has trans-fats regardless of what the nutrition label says) the good news is that if you cook at home, you don’t have to worry about trans fats at all! Any fat in your meat or fish or cheese, basically, any naturally occurring fat, is good and necessary for your body in small amounts. This is saturated fat. The best saturated fat around is coconut oil, which has a really high smoke point. This means it won’t smoke up your house as it gets really hot, so you can use it when you need some really intense heat.

Monounsaturated fats include olive oil, avocados and most nuts. These are also helpful in raising HDL cholesterol levels, and they apparently are up there in the “good for your body to do what it needs to” thing.

But this is not a nutrition blog. I’m bringing up this stuff about fat because people who are paranoid about fat, yet eat packaged foods, need to hear that a couple tablespoons of olive oil is far less harmful that the 19 or even 30 grams of trans-fat that one can consume in a single serving of, say potato chips.

Everyone is in a hurry to get healthy, but no one is in a hurry to get to the store and actually buy some groceries! So let’s do this!

Even if you are not a nut person, fats like olive and coconut oil can be consumed in appropriate amounts through sauteing and frying food in them. But it is important to let the pan get hot before you put the fat in (not so much with butter, as it burns very easily) otherwise your food will still stick to the pan. Wait until you can really feel the heat with your hand hovering about two inches above the pan. Then dump your oil in and carefully lower whatever you are cooking onto it without letting it drop in and splash you. I mean, you could do that if you want, but you will pay for it later.

Thanks to Brittany Barb (Long) for the pic!


Anyone Can Roast. And Everyone Should.

Many people find fulfillment in extolling the virtues of raw vegetables. And certainly there are many virtues to be found in the crunchy fresh flavor of, say, a red bell pepper, a home grown carrot, or a certain beautiful cucumber currently sitting in my fridge.

Clearly the cucumber is not going to benefit from anything except me eating it. But peppers and carrots, and about a hundred other vegetables, while they can be greatly enjoyed while eaten raw, seem to have drunk a magic addiction potion when you pull them out of the oven and sink your teeth into that perfectly roasted flesh.

Roasting must be done at a high temperature, 425-450 degrees at least, to work its magic, which is simply to pull the sugars out of the veggie and caramelize those sugars on its surface. Hence the need for the high heat.

Of course my wonderful mother is to blame for the roasting craze I have found myself in for the last few years, but this post was inspired particularly by a fantastic meal she cooked just last night which proves you can pretty much roast anything.

She started out with leeks by poaching them lightly in plain old water. Those suckers are tough and need a decent amount of cooking. However overcooking just completely turns them to mush. So, she poaches them for literally two minutes, just to make sure when they roast it will be all the way through.

She chopped green peppers and fresh tomatoes and I helped her wash the kale. She tossed those with oil, sage, thyme, lots of lemon juice, s+p, and I don’t know what else. There were also some defrosted meatballs (freeze, freeze, freeze people, it will save your life) plus those leeks layered right on top and a good sprinkle of cheese. Then she roasted this pile of goodness, and we devoured it. As it should be. All is right with the world.

Steak Salad (I even cooked the steak!!)

I have never been a salad person. Why even put the lettuce in it, when we all know that we eat salad for the toppings and dressing, and in our hearts actually despise the grassy green stuff we pretend to like cuz it has no calories? Why not just drink a glass of water, instead of eating a bunch of lettuce?

And then there’s the problem of store-bought dressing. The injustice of something so repulsive having so many calories, and being poured on so many unsuspecting peoples plates is just depressing, when you think about it. 60 calories so I can sludge my way through piles of fake blue cheese and mayonnaise? I don’t think so. Instead I chose the sun dried tomato vinaigrette. Whether or not it went with my toppings is really immaterial. Cuz everything tastes the same once you’ve poured the dressing on, right?

That is, unless you have an organic, shot by your dad in the back yard, pan-fried a few days ago by yours truly, venison steak. And yes, I would have just devoured the left overs on their own, except that I also really wanted to eat the cucumber with the amazing aroma that just screamed “Eat me!” and the cherry tomatoes that aren’t going to get any better, but are perfect right now, and cheese.

And when I want to eat all of those particular things, it suddenly becomes steak salad.

I am not an amazing cook by any means. I’m putting my thoughts here to push myself to do research and practice more. But one thing I have learned about salads that changed my life, and actually made me like it more, even with the unnecessary lettuce, is that salads needs seasoning too. And by seasoning, I mean salt and pepper. Well, mostly salt. And it must be sea salt or some type of unrefined salt. (If that confuses you, just do a google search on unrefined salt.) The amount of enjoyment a little bit of salt can add to an unremarkable salad is astronomical. You’d think the dressing would add enough, but all they really put in that stuff is sugar to make it more addicting, just like every other processed product out there. And so once you’ve dumped on your 4 tablespoons, you think you’ve already added way too much. Yet you still probably don’t enjoy your salad. Cuz there is hardly any salt on it. I am telling you right now, salt your salads; and do it before you put the dressing on, so it gets on all those veggies that really need it.

One last tip in the salad department: use a big enough bowl. Salads, even if they are just for you, take up a lot of room, and there is nothing more annoying that making a beautiful one, and then not being able to get the dressing (the only thing you were actually craving) onto the lettuce because there isn’t enough room to toss it without it going all over your counter. Been there, done that, and take it from me, the 30 seconds you spend washing out your tossing bowl is well worth it.

Fat is What??

Impossible to count how many times I have asked myself that question. But there are two answers that gave me the most notable food for thought: that fat is good for you, and that fat is flavor.

Ok, so, both of those answers do require certain explanation, but they are both essentially true, and my morning cinnamon raisin bagel with butter and cream cheese (those of you who have learned to control yourselves in the bagel department, please don’t let me know, or at least try to control your shudders), is just one good of example of the second. Sure a bagel is, on its own, practically food euphoria. But add to it pure, no apologies offered fat (yes, that would be the butter and cream cheese), and it suddenly becomes not only euphoric but absolutely irresistible.

The “fat is good for you” part of the equation is not so adaptable to my food intake today. I did eat a salad for lunch (and some left over potatoes…..and some, just a little I promise, super delicious almond toffee) and the sprinkling of bottom of the bag trail mix bits that my mother dumped on it is a pretty good case in point of the fat is good for you fact. We do actually need fat in our diet, just not the fat that we all usually are in the mood to eat. But if you ever wondered why most nuts, avocados, and certain meats taste soooooooo good, that would be because they have a huge fat content. Which brings me back to: fat is flavor.

I didn’t start realizing how very true this was until my third job in the restaurant biz as a cook. You know that silky finish fine dining sauces always seem to have that yours don’t? Butter. You know that amazing chocolate cake that just screams for you to engulf it, or perhaps make it last as long as possible, that you can never manage to recreate at home? Butter. You know that one seafood appetizer that you will always fall for, even though it is ridiculously priced? Butter. The answer is always butter.

Some people may not want to hear this. After all, doesn’t that mean that to eat yummy food they will have to get fat from eating all the butter? (btw, when I figured this out, I was actually happy because I finally had the secret I had never known before. anyways.) It doesn’t mean that. Because although fat is always flavorful, it is not the only thing that is flavorful. Now stop and read that sentence again. Its important, because it is that reality which sets apart great restaurants from the average. Because fat is so flavorful, it can sometimes be the cheater way out of working for flavor, or caring about it. So next time you despair of eating good food, just come back here to this site and read that sentence again.

That being said, as I write this post, I am nibbling as slowly as I possibly can on a quite fantastic vanilla bean creme brulee; and here’s some advice folks: if you’re gonna eat creme brulee, just use the heavy full fat cream, ok?


Winter Inspiration

Sometimes the New Year does not immediately inspire; sometimes it takes its time, and then surprises you with its originality.

Which is then promptly ruined by human weakness, unless that human can find some way to harness his trepidation. And so it was decided, on a snowy January evening, that I should seriously explore my interest in food by writing about it, as I had always wanted to. As I sit in the rocking chair writing this first post, I tell myself, “Three well thought out posts a week. Surely you can accomplish that.”

The web is a scary place for sure. And putting yourself out there is tough. But I love food so much that I know I need to do this. A few times a week, I will talk about what I ate that day. Did I make it? What was the process, if so? What went well, or badly? Did my amazing Mom make it? Do I know what she put in it? Most importantly, what did it taste like; because, after all this is Fantastic Flavors, and when it comes down to it, we will eat any food if it tastes good to us, no matter what it looks like.

I made it here to this web page in one night, and now all I need to do is talk about what I ate today.

Breakfast was not at all made by me. At all. It was oven-toasted leftover pancakes, made by my dad yesterday – his special recipe with molasses and whole wheat, that I wish I was talented enough to recreate – poached eggs, made by my Dad today, sliced tomatoes, bacon, green onions, cheese, orange slices and of course coffee. Not to shabby. The tomatoes were fantastic for the dead of winter, and with the green onion sprinkled on top on them, and the saltiness of the bacon, they practically exploded in one’s mouth.

Some trail mix was tried midday (more like mid afternoon), as well as tzatziki made by me yesterday. With corn chips. Shudder. But the tzatziki itself is so interesting and addicting. I made it, with homemade yogurt, from this recipe,  which has always turned out so flavorful even without the overnight rests.

Dinner was oven roasted russets coated in some yummy balsamic mixture which my mom conjured up, as well as venison steak pan fried with a little Montreal Steak Seasoning, and diced eggplant sauteed with onions, garlic, oil, tons of salt (and it still wasn’t salty enough), pepper, lemon juice, more oil, and thyme.

I might have to devote a post entirely to thyme, as it is my favorite herb of all time, at least for now. And yes thyme is an herb, not a spice. Do not call it a spice. Use common sense.