FreeRangeClub.com

DSCF0014 300x225 Baked, Quick And Easy, Salmon or Other Fish FiletNOTE:

(1) With soap and water, wash sink, hands and every object that has come into contact with raw fish, to avoid cross-contamination with salmonella or other food-borne bacteria.

(2) Adjust ingredients according to number and size of fish portions and your taste preference—using fewer or different herbs and spices or using bigger or smaller amounts of them to produce stronger, spicier or blander flavors.

(3) This dish keeps well for up to a week in the refrigerator, taste just as good when reheated as when freshly cooked and can also be eaten cold as is or added to a salad.

                                                                           
    1 – 4 slices of fish—rinse well in running cold water
    10 pieces of assorted vegetables—such as asparagus, broccoli florets, carrots, etc.—cleaned & trimmed, left whole or diced.

    In a bowl, mix well:
    ½ cup olive oil
    1/2  teaspoon onion powder
    ¼ teaspoon garlic powder
    ¼ teaspoon powdered ginger
    1/3 cup fresh squeezed lemon juice
    ½ teaspoon dried dill herb
    ½ teaspoon dry basil
    ½ teaspoon dry parsley
    ¼ teaspoon turmeric
    ½ teaspoon sweet red paprika
    A dash of cumin
    A dash of cayenne
    1 tablespoon Worcestershire or soy sauce (optional)
    ½ cup egg whites—beaten, added to the bowl and mixed well with rest of ingredients

      • Bathe fish and veggies in the mixture until well coated.
      • Heat oven to 400 degrees.
      • Coat liberally with olive oil a Pyrex or other non-toxic baking dish large enough to accommodate fish and veggies without crowding.
      • Remove fish and veggies from bowl and arrange them in baking dish, taking care none of them touch the sides.
      • Pour leftover mixture from the bowl over them.
      • Bake for 5 minutes then baste with the oil mixture (add more olive oil if needed).
      • Turn oven down to 375 degrees, bake another 5 minutes and baste again.
      • Keep basting and checking fish frequently to prevent over-cooking.
      • Remove fish as soon as it is flaky and without raw (pink) areas. If vegetables are not done, take only the fish slices out of the oven, place them in a covered dish and return vegetables to the oven until they are baked to a crunchy, al dente consistency.
      • Remove from oven and serve with the fish. Adding a side dish of rice, mashed potatoes and pasta helps sop up the herbed oil sauce.

by Dina Eliash Robinson

Getting ready for an important meeting? Planning a fast-paced, over-scheduled trip? Or are you fighting the usual Monday morning blaahs? Nothing kick-starts your energy and cerebral synapses than a breakfast rich in brain-foods and stamina boosting complex carbs.

On my first assignment in Sweden during my earlier career as a globetrotting journalist, I discovered that a traditional Swedish Smörgåsbord breakfast always helped me hit the ground running. In fact, some of the items in that feast kept me going from dawn till midnight without any danger of my dozing off at interviews or running out of steam while sightseeing at a pace that would have worn out an Olympic marathon runner.smorgasbord 935112552 Turbo Charge Your Day With A Brain Energizing Swedish Breakfast

This breakfast of champions has long been an open secret among frequent travelers and members of the high-octane business and entertainment worlds. The Smörgåsbord (translation: sandwich table) which had helped me survive that first Swedish tour of six cities in six days, also taught me to include, whenever possible, some of its key ingredients in my breakfasts during countless other turbocharged trips.

Whether your marathon or sprint is on the road, at home or in the workplace, the following tips will greatly enhance your chances of staying sharp and fit on days that demand your sustained, top-of-game performance:

Focus on Caviar:–This precious food, high in protein and Omega3, is worth its weight in gold and even small portions of it tends to power up both your thinking process and physical stamina. If you don’t like fish eggs, try to disguise them with lemon juice or a dollop of sour cream sprinkled with chives, pretend it’s a dip and scoop it on crackers.Caviar A Turbo Charge Your Day With A Brain Energizing Swedish Breakfast

Fuel Up With Fish–Improve your focus and concentration with assorted portions of skin-on and bone-in herring and sardines. Low on the marine food chain, these small fish are least contaminated with mercury–although quite rich in Omega3, calcium and other nutrients. Wild-caught salmon—fresh-cooked or smoked—is the Omega3 king of fish, as long as it is ‘Wild-Caught’ and not only designated with the misleading ‘Wild’ alone, which means it was basically farm-grown but in nets kept weighted in the ocean. Farmed fish should be avoided when possible, or consumed in moderation.

herring 300x200 Turbo Charge Your Day With A Brain Energizing Swedish Breakfast

Shellfish In Moderation—Shrimp has protein and is high in phosphorus and other essential minerals (good) but also high cholesterol (bad). The large size deep sea scallops are low in cholesterol and contain good nutritional value—but my advice is to stay away from the smaller bay scallops that live in polluted coastal waters. Various species of squid (calamari) are great sources of brain food and energy, although their home environment (not always known or revealed by those who serve them) determines the amount of toxins they contain. Same goes for crabs and crabs’ legs.

(See more information about Fish & Seafood at http://freerangeclub.com/kitchen-shrink-columns/fish-waterdwelling-delicacies/)

Lighten And Energize Your Body—Fresh salads and whole grain (organic, non-GMO) cereals, breads and sugar-free baked goods will give you the vitamins, fiber and long-lasting fuel for the longest day and most arduous work.475px Swedish buffet Smorgasbord 031 237x300 Turbo Charge Your Day With A Brain Energizing Swedish Breakfast

Liquid Needs And No-No’s—Drink as much water as your size and age requires. Increase the amount by the level of physical activity you are engaged in and the level (or lack) of humidity and temperature of environments in which you find yourself at any given time. If you must drink juice, water it down by half. Smoothies and other high-calorie drinks are best taken without sweeteners and limited to such potassium-rich fruits as bananas, oranges and strawberries—or vegetables ranging from carrots to (the liver-cleansing) beets. Best to stay away from hard spirits—especially when in stressful or tiring situations, or when concentration and focus are required. (Don’t be tempted by the ever-present Aquavit on Smörgåsbord tables. This Swedish distilled spirit is tasty but powerful enough to set you on your ear.) Sipping wine is a relaxing pleasure with meals, in moderation and preferably after work.

Finishing Touches—A few squares of dark, semi-sweet chocolate, one—but preferably not more than two—cups of coffee or tea tend to lift the spirit and send you on your way with a good dose of optimism.

15 Oct, 2011

Eat Less To Live Longer & Stay Healthy

Posted by: Dina Eliash Robinson In: Healthy Eating

by Dina Eliash Robinson

Scientists have repeatedly proven that reducing food intake on a long-term basis leads to longevity and better health. This was shown in early experiments with flies, earth-worms and in the 1930s, with rats and other rodents.

Speaking of the 1930s study, it came to the attention of my Great Uncle Sam, a slim and very active man who loved life, family and cooking. He immediately trimmed his portions, showed off his more wiry body in dapper duds and remained healthy till he died in his sleep at age 102.

A recently concluded 20-year study of this phenomenon by the University of Wisconsin-Madison, used rhesus monkeys living at the Wisconsin National Primate Research Center and found the same results. While all the primates being studied were fed a nutritious diet, half the group received 30 percent fewer calories, while the rest ate their usual quantities of food.

picture 21 300x257 Eat Less To Live Longer & Stay HealthyThe low-cal monkeys’ aging process was markedly slower and their mortality rate 37 percent less than those of the control group. The former also suffered less than half of the diseases (i.e. cancer, heart afflictions), age-related brain-shrinkage and loss of muscle tissue than the primates who ate larger quantities of food.

If this doesn’t entice you to put less on your plate… Oh well, at least choose healthy fare and work it out in the gym.

30 Sep, 2011

Our International Friends

Posted by: Dina Eliash Robinson In: International Cuisines|Restaurants

Bridging Two Continents
 

The Movable Festa Of Aroma Cucina
by Dina Eliash Robinson

Ciao Dina,
Thanks so much for your interest in Aroma Cucina!. My wife, Jude, and I are honored to be part of the FreeRangeClub.com.
Jeff

My discovery of the bi-continental Aroma Cucina while surfing the Internet for food sites and recipe ideas, turned out to be a case of mistaken identity—specifically, my mistake in thinking it was a restaurant. Not.

It is, instead, the original and unusual creation of Chef, food blogger and cooking guru Judith Klinger—with videographer, devotee of fine food and wine connoisseur Jeff Albucher’s able assistance and encouragement—a unique enterprise that truly deserves the definition of ‘movable feast (i.e. festa). Because Aroma Cucina operates in both Italy and the U.S. Or more precisely, Judith (or Jude as she is called by those who know her) does her personal chef-ing, cooking classes, writing and party planning during the warm months in Montone, a walled medieval village in Umbria, and moves her food magic act to New York City for the cooler entertaining season. A rather smart way to grow an international following—and a loyal one at that.

“We take care of our planet for future generations,” Jude and Jeff write, “We plant our garden, eat in season and don’t take ourselves too seriously.”

GazpachoSoup Our International Friends
Gazpacho Soup

Having apparently taken a liking to the FreeRangeClub food and nutrition philosophy, Jude and Jeff were kind enough to send us their mouthwatering Kitchen Garden Gazpacho recipe to share with you. Since we did not want to tamper with perfection, we are running a link to the blog post that the recipe was in, without any changes —only with a heads-up about the salt included in the ingredients. (Herbs and spices substitute for salt in our own recipes, mainly to protect the health of people on low-sodium food plans.)

Here is more information about Aroma Cucina and its creative team

Buon appetito!

14 Sep, 2011

Organics Controversy

Posted by: Dina Eliash Robinson In: Healthy Eating|organic food

FreeRangeClub Editor Corrects
“Is It Organic?” Author’s Perception of Flaws in Organic Food Industry

Our Catharine “The Kitchen Shrink” Kaufman recently received the following comment from Mischa Popoff in Osoyoos BC Canada , under the heading of “The inside story of the organic industry.”

Mr. Popoff’s e-mail was forwarded to me for reply—mostly because researching all things pertaining to organic foods, from production to consumption, has been my task since FRC first hit the Web. Far from claiming expertise—the topic is too vast and changeable—I merely admit to passionate interest in factual information that leads to safe foods and healthy nutrition.

We decided to share this exchange to answer some questions and perhaps come up with new ones. Hope you won’t hesitate to chime—opinions, conclusions, different information are all welcome. Post your comments, corrections, critiques, messages and contributions to this discussion directly on this site or e-mail them to me at FreeRangeClub.

E-mail from Mr. Mischa Popoff to The Kitchen Shrink:

Dear Catharine,

To listen to some media outlets you’d think the multi-billion-dollar organic industry was infallible. I’m trusting you’ll be a bit more objective.

As you may already know, I worked for five years in the United States and Canada as an organic inspector. I believe fervently in the principles of organic farming but maintain that we have to prove those principles instead of operating on the politicized, bureaucratic honor system that’s been the organic industry’s mainstay for the last decade.

Here are three recent stories, which I believe demonstrate where the organic industry has gone terribly wrong:

1. An “organic” spinach farm near San Diego who’s been infesting the surrounding community with deadly eye-gnats for a decade now.
2. An “organic” miller in Quebec, Canada, who lost his certification back in July but the Feds still won’t say why and are allowing this guy to sell his remaining inventory. This miller was certified by an Argentine-based certifier even though it was a Canadian-based business, and the Feds were okay with that.
3. Last but certainly not least, the story of 44 deaths and over 3,700 illnesses caused by an E. coli outbreak on an “organic” farm in Germany.

In all three cases, the complete lack of science in the organic industry is at the root of the problem. And yet, the most influential people in the organic industry are unwilling to allow organic crops and livestock to be tested to ensure they’re actually purer, more nutritious and safe, as claimed in multi-million-dollar advertising campaigns.

If this strikes you as odd, please drop me a line. I’m here to help. My critically acclaimed work on the organic industry should be a part of your next story on organic food production.

Mischa Popoff
Author of Is it Organic?The inside story of the organic industry
Some people won’t like this book, but you will.
Osoyoos BC Canada

FRC Editor in Chief Dina Eliash Robinson replies:

Dear Mischa Popoff,

Thank you for contributing your remarks to the growing store of information and opinions about organic farming and the role of organic foods in nutrition and health. Since I do most of the research on organics, our FreeRangeClub columnist and blog partner, Catharine Kaufman–a.k.a. The Kitchen Shrink (who, by the way, is a Canadian-American)—asked me to reply to your (above) comments and questions.

While human imperfections are sometimes reflected in the mistakes we make in the enterprises we undertake, it is important to get all the facts before we condemn or criticize. As someone who claims a first-hand knowledge of the organic food industry, you must be are aware that on the whole, its record has been overwhelmingly positive.

Answer to your Point #1. I am well aware of the eye-gnat infestation that had occurred some time ago at a San Diego-area organic farm. It was the natural consequence of the farm’s chemical-free environment–i.e. bugs live and multiply more vigorously in the absence of pesticides, unless their populations are kept in check by other means. Which that farm eventually did quite successfully when it responded to the problem by planting a barrier of bushes and trees around its fields, which protected nearby communities from the natural manure odors that may have attracted the gnats, by increasing the use of benign, pest-eating insects that helped reduce their population and other steps. There is no disputing that the use of compost and animal manure in organic agriculture can be smelly and attractive to unpleasant bugs. The alternative, however–i.e. chemical fertilizers, pesticides, fungicides, etc.–are toxic to consumers and the environment. Happily, this organic farm was able to mitigate the problem by means which the surrounding communities have found to be acceptable tradeoffs.

Answer to your Point #2. I am not familiar with the organic miller in Quebec, but it sounds like a case of cross-contamination, which sometimes occurs when equipment reserved for organic products—in this case grains—is used by mistake in the milling of non-organic grains. Since the latter are usually loaded with chemicals or genetically engineered–both of which are toxic–such a mistake can result in the mill’s de-certification. I only hope that by showing leniency to avoid serious economic damage to the miller, if or when they allowed him to sell his remaining inventory, the Feds acted in a humane way–although I do hope they ordered the miller to mark the contaminated grains clearly as ‘Conventional,’ to make sure no one mistakes them for ‘Organic.’

That the Canadian miller was certified by an Argentine-based certifier is a common practice these days and due to the enormous amounts and varieties of foods being traded among countries around the globe. How else would U.S. consumers be pampered with year-round offerings of out-of-season produce (some of it marked ‘organic’) imported from Chile, Mexico, China, etc.? While foreign organic certification is legal and prevalent, we at FreeRangeClub recommend buying and eating in-season, locally grown and certified organic foods whenever they are available. (The ‘in-season’ applies, of course, to plant food, but the ‘locally produced organic’ also extends to livestock.)

Answer to your Point #3. Organic farms all over the world have problems with e-coli, listeria and other harmful bacteria and viruses that cause outbreaks and even deaths when a contaminated cow or other livestock strays into the fields, or when inadvertently contaminated irrigation water or the wind carries the germs and deposits them on the soil or produce. It is impossible to prevent such things in all cases–as the death toll caused recently by the Colorado-grown organic cantaloupes shows. If anything, the situation is worse in the meat and poultry industry, in which the recall of huge amounts of contaminated lots are quite frequent. (We regularly post the FDA’s recall alerts in our “Food Safety” section.)

(Following the FreeRangeClub tips on proper kitchen hygiene and cooking practices can prevent most food-borne illnesses, but unfortunately, as far as we know, not even thorough washing of foods eaten raw–such as cantaloupes and salad greens–can protect consumers from harm. We are, however, researching and experimenting with recipes that might reduce the danger of food poisoning. Stay tuned.)

Now let me add a few points of my own:

A. It is a big mistake to accuse organic farming of being unscientific–on the contrary, no farmers are better informed about, and more responsive to the latest (well-tested and proven) scientific advances in safe and healthy soil treatment, planting systems and growing methods than those engaged in the difficult, back-breaking and often low-profit organic farming industry.

B. After exhaustive research, I have not been able to find any solid evidence to confirm your contention that “influential people (?) in the organic industry are unwilling to allow organic crops and livestock to be tested to ensure they’re actually purer, more nutritious and safe…” On the contrary, there are countless studies that have clearly shown the many advantages of organic products–including the absence of cancer-causing chemicals, higher nutritional levels (mostly due to healthier soil), etc.

C. Nor have I found any proof or even hint of “multi-million-dollar advertising campaigns.” Please compare the enormous amounts of advertising money spent by the conventionally produced food industry (including junk food) to the advertising funds (if any) spent by the organic food industry–you’ll find the latter minuscule by comparison… an elephant next to a gnat.

Please forgive my bluntness, but it seems to me that these charges were selected and taken out of context to support your exposé of the organic food industry (see above notation: “Author of Is it Organic? The inside story of the organic industry.”)

If the above project was not what motivated your comments, I do apologize for misunderstanding your intention. While it is important and helpful to point out mistakes or bad actors wherever they appear–including the organic food industry–taking statements out of context (i.e. not telling the whole story) and thus giving a false impression of what is really going on, are all in all, unhelpful to public health, the environment, human lifestyle and sustainable food production.

Hope the above information answers your questions–but please feel free to argue any point on which you have refuting evidence. Since FreeRangeClub was created and is dedicated to provide thoroughly researched and meticulously fact-checked information about optimum nutrition, healthy gourmet cooking and food safety, we not only welcome, but are grateful for any corrections and critiques that help us improve our content, so we can best serve our readers.

IMPORTANT REQUEST: Should you want to use or refer in any way or in any medium to my above reply that follows your e-mail to Catharine, we, the publishers of FreeRangeClub.Com request that the former be printed, copied or referred to in its entirety, in order to prevent any of the information from being quoted or taken out of context.

Thank you again for following us and commenting on our content.
Sincerely,
Dina Eliash Robinson, Editor in Chief FreeRangeClub.Com

Catharine’s Book

Jolene loves junk food. She loves it so much she wears red licorice in her hair—and pink taffy underwear! The Munch Bunch calls her "The Junk Food Queen." Then, one night in her dreams, she meets a bunch of cool characters who take her on an incredible, edible journey into a world of juicy fruits, super salads and yummy smoothies.
Book acclaimed by The Diabetes Research Institute Foundation - which uses it in its fundraising drives.

Organics Controversy

FreeRangeClub Editor Corrects “Is It Organic?” Author’s Perception of Flaws in Organic Food Industry

Our Catharine “The Kitchen Shrink” Kaufman recently received the following comment from Mischa Popoff in Osoyoos BC Canada , under the heading of “The inside story of the organic industry.”

Mr. Popoff’s e-mail was forwarded to me for reply—mostly because researching all things pertaining to organic foods, from production to consumption, has been my task since FRC first hit the Web. Far from claiming expertise—the topic is too vast and changeable—I merely admit to passionate interest in factual information that leads to safe foods and healthy nutrition.

We decided to share this exchange to answer some questions and perhaps come up with new ones. Hope you won’t hesitate to chime—opinions, conclusions, different information are all welcome. Post your comments, corrections, critiques, messages and contributions to this discussion directly on this site or e-mail them to me at FreeRangeClub.

E-mail from Mr. Mischa Popoff to The Kitchen Shrink:

Dear Catharine,

To listen to some media outlets you’d think the multi-billion-dollar organic industry was infallible. I’m trusting you’ll be a bit more objective.

As you may already know, I worked for five years in the United States and Canada as an organic inspector. I believe fervently in the principles of organic farming but maintain that we have to prove those principles instead of operating on the politicized, bureaucratic honor system that’s been the organic industry’s mainstay for the last decade.

See remainder of Mr. Popoff's Email & Dina's Reply

Our International Friends

Bridging Two Continents
The Movable Festa Of Aroma Cucina

by Dina Eliash Robinson

Ciao Dina, Thanks so much for your interest in Aroma Cucina!. My wife, Jude, and I are honored to be part of the FreeRangeClub.com. Jeff

My discovery of the bi-continental Aroma Cucina while surfing the Internet for food sites and recipe ideas, turned out to be a case of mistaken identity—specifically, my mistake in thinking it was a restaurant. Not.

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Video Section

Mother’s Day Cooking Class By the Kitchen Shrink

Seeds at San Diego City College Wins Awards For It’s Urban Agriculture

Healthy Cookin with the Kitchen Shrink – Veggie Fried Rice

KIDS KORNERCOPIA VIDEOS

Catharine Kaufman, the Kitchen Shrink, appears in a series of five videos. In the first video she is seen interviewing Dr. Lisa Loegering, MD, a pediatrician, concerning children's eating habits. The other four videos take place in Catharine's kitchen, as she instructs her two daughters, and two of their friends, in the preparation of various dishes.

Children’s Eating Habits-Interview w/Pediatrician

Catharine and her Pizza Chefs

Making Baked Stuffed Apple

Fruit Sparklers and Feast

Make Your Own Salad

Jamie Oliver’s Food Revolution

English chef Jamie Oliver has come to the U.S. to start a revolution, to help save America's children from obesity and other food-related Illnesses. His successful efforts in the U.K. has resulted in improved school lunches in many communities there, as well as a total overhaul of the school dinner (lunch in the US) programs in that country. Following is a video of Jamie Oliver speaking before an audience at a TED conference.

A Video of Zoie (11) teaching us to make healthy sushi!

        Zoie (11 years old) is teaching us to make healthy sushi, with organic brown rice and organic avocado. Please click on healthy sushi to view the video.

Tender Greens Restaurant