Lab #14 – Low Fat & Low Sugar

Well here we are at the end of the semester! Wow that went by fast for us. Hope you had a great time and learned many things that you will continue to practice in your own kitchens. My goal was to increase your confidence in the kitchen and I hope that was done for all of you. You all created a wonderful buffet this week. Festive and healthy! Way to go on the creativity. I am very proud! Have a fabulous summer & come visit the lab sometime. Take care and Happy Cooking always, Chef Kristi 

Lab #13 – Meat and Meat Alternatives

Man has been eating meat since he learned to walk upright…We are omnivores with a great propensity to eat meat. Red meat is a great source of protein and iron, zinc. That works best in a varied balanced diet. Try to purchase grass feed locally raised beef if possible. More expensive, but better for you and better for the environment. Less environmental strain than factory farming. Based on what type and cut of meat you are preparing – it is best to research how to best cook it. Best tips for meat all around would be to always let whatever meat you are cooking sit at room temperature for about 20-30 minutes before you cook it to take the chill off. Then always let it rest for 15-20 minutes before you cut into it, to let the carry over cooking finish and let the juices redistribute throughout the meat. There are probably as many ways to prepare meat as there are cuts of meat. If you desire to have more meat alternatives in your diet – there is a meat substitute for everything practically. Soy, textured vegetable protein, beans, and grains are usually the substances these food items are made out of. They are getting closer to capturing the feel & taste of meat/poultry every day. Gardien, Tempeh – fermented soybean – helping to satisfy the need for meat flavor and texture. Be adventurous. Never know until you try. Next week is our last lab – come hungry for a fabulous buffet!

Lab #12 – Chicken, Fish & Seafood

Yummy smells coming from the lab this week! We are working with different kinds of poultry – chicken, turkey, Cornish game hens and duck breasts. Poultry is very versatile and relatively inexpensive – the one exception this week, being the duck! Poultry works with every type of cuisine out there and is a great canvas for experimentation. Make sure to always protect yourself from cross-contamination and sanitize your cooking and prep surfaces when cooking with poultry. We are also having some yummy seafood and fish this week. Catfish po-boys, stuffed mussels and warm crab dip just to mention a few. Seafood is a wonderful source of protein, but just make sure you know the purveyor and that the restaurant you eat it at knows their seafood. You want to have healthy, fresh seafood that is coming from healthy waters and that you are not eating seafood or fish that comes from over-fished populations. The Audubon Society is a great resource to let you know what fish is good to eat at what time of year to protect you, the fish population and the environment! Next week we will be working with meat, MMMMMMM – but never fear veggie heads, we will have plenty of meat alternatives for you to nosh on as well! Happy cooking - Chef Kristi 

Lab #11 – Baked Goods

Wow, can we already be this close to the semester ending? This week we are working on classic baked goods. Cookies, apple pie, cream puffs, citrus bars, etc. We are learning about the specific requirements of baked products utilizing three major systems of leavening— air, steam, and carbon dioxide. How we can change the end result by tweaking the recipe and when not to. Chef Kristi shared with us her tried and true baking secrets for success. How to warm up eggs, cool down cookie sheets and make refrigerator cold butter pliable for adding to a recipe. This week we are also working as a team of 6 to create 1 recipe, some of us doubling our recipe and dividing up the tasks to get everything done in a limited amount of time. Very organized, very coordinated and very TASTY! Nice job everyone! Happy Baking – Chef Kristi

Lab #10 - Bread

Oh the lab smells good this week! We are up to our eyes in yeast risen doughs this lab. Classic white and whole wheat as well as bagels, cinnamon rolls and focaccia. We also prepared a gluten free buckwheat bread so the students could experience a bread alternative for someone who has eliminated gluten from their diet. Most importantly we learned that the 2 vital tools you need when baking any kind of bread is your thermometer and a good timer. Making sure you do all of the steps in bread preparation, for the accurate amount of time is crucial. You should also always make sure that your liquid temperature is between 110° - 115° so as not to KILL your yeast. Following a bread recipe to the letter can help you create wonderful products, but practice is essential. You can learn much from your bread each time you create the dough. It can be temperamental and picky based on the temperature and humidity of the day. But taking that time and care can help you create some yummy and comforting goodness! And the kneading process is very relaxing and can give you some great arms!! Happy Baking – Chef Kristi

Lab # 9 – Fruits and Vegetables

What a colorful week we are having! We have some very exciting and delicious recipes that show even the most skeptical veggie eater that vegetables can be oh so yummy! After a bit of advice from Chef Kristi about how to get the best out of your vegetables and fruit and how to prolong their life we explored some interesting and unusual fruit and veggies, tasting a few along the way. Horned melon, ugly fruit, cactus fruit, okra, yucca root and passion fruit begin some of the more unusual. We also discussed the issue of buying organic produce and if it was worth the cost. It is a very challenging topic that has many people thinking. Explore your grocery and try out some of the more exotic specimens and see what you think! It will be worth the adventure. Happy cooking – Chef Kristi

Lab #8 - The functional properties of EGGS

This week was egg overload. We experimented with every way an egg can be cooked in this lab. Poached, baked, custards, mousse, meringue…………… What a yummy week it was! Eggs, exquisitely simple, yet enormously complex. Simply a yolk, egg white, and shell. Eggs are known as the “cement that holds the castle of cuisine together.” They can help an emulsification come together and stay together. They provide a beautiful color when you “wash “ them over pre-baked pastries. We learned about how eggs are such an important part of the structure of some seemingly fragile dishes like a soufflé or mousse. The wonderful edible egg is probably the most versatile of cooking/baking ingredients. What would we do without them. Well…..if we had to be without them, there are many alternatives available from Egg Beaters to powdered eggs to vegan “eggs”, but you will always have a compromise of the texture and taste from a real egg. Thanks for the beautiful dishes this week. Nice job everybody! Happy Cooking – Chef Kristi

Lab #7 – Milk and Milk Alternatives

In this week’s “international” lab we worked with many varieties of cow’s milk and some of its “family” members; cheese, yogurt, cream, sweetened condensed milk, as well as alternative sources to dairy products, namely soy and coconut milk. We compared the thickening properties of certain milk products as well as the effects on texture and taste when we prepared several samples of the same recipe with a variety of milks. We also prepared a dish showing the many non-dairy sources of calcium we have in the plant world. During lecture we also touched on pasteurization and raw milk as well as lactose intolerance. Next week is spring break, so have fun and be safe. See you in March! Happy cooking – Chef Kristi  

Lab #6 – Characteristics of Fats and Oils

This week we dove into the world of fats and oils. We cooked with fats and ate a variety of healthy fats in our recipes this week. Good Fats vs. Bad Fats – Good fats/help in fighting heart disease, some cancers/lower cholesterol. Bad fats/ opposite effect, promotes heart disease, bad cholesterol, inflammation and digestion ailments. Pay attention to the oils you use and which oil should be used for which application. The smoke point was a very important topic this week. Never take an oil beyond the smoke point. It is irritating to our eyes and nose, plus not great for you to ingest. If your oil starts burning, throw it out and start over. Make sure you also smell oil to make sure the oil you are using in your recipe is not rancid. To help it stay fresh, try keeping more fragile oils – like nuts oils in the fridge. Have plenty of good fats in your diet – Salmon, nuts, avocados being just a few. Use moderation when you are dining on the French fries and the doughnuts. Next week we will be working with milk and milk alternatives. Thanks for your hard work this week. Happy cooking – Chef Kristi

Lab #5: Starches

This week we learned about starches! Chef Kristi started by showing us a variety of grains, rices, and pastas. We used a wide variety of starches to thicken the food we made today, from macaroni and cheese to stir fry. We had units making vegetarian sushi and roasted cauliflower soup. We also used several grains and beans in our starch demos this week. The lab smelled great! Next week we'll be working with fats and oils – good and bad! Happy cooking – Chef Kristi

Lab #4: Sauces & Dressings

We dove into the complex world of sauces and dressings this week.  We could have used 2 weeks worth of classes to learn about the enormous variety of sauces. These layers of flavor, when prepared well, can satisfy most of our senses – taste, sight, smell and even touch. Enhancing the main ingredient of a dish is the goal here. Chef Kristi demonstrated the process of emulsification by showing the labs how to make a vinaigrette.  First shaken in a bottle, demonstrating a temporary emulsion, and then in a blender, demonstrating a permanent emulsion. Each lab went on to create their own vinaigrettes with their choice of ingredients.  Some very creative and tasty dressings were made.  We sampled all of the leading or mother sauces, except for béchamel which we will hold out for next week in starch lab.  We also had the chance to sample some scrumptious dessert sauces; chocolate, caramel and fruit coulis.  Yummy! Thank you for your enthusiasm this week!  Next week we will carb it out with plenty of delicious starches! 

Lab # 3: Stocks, Soups, and Stews

This week we tried to take off a little of the chill with some nice warm soup. Students were greeted with the delicious smells of simmering stock as they came into the lab. Stock requires time to develop its flavor and create a wonderful base for many soups, stews & sauces. We discussed the use or “stock in a box”, concentrated bases and the “absolutely do not ever use it or Chef Kristi will be mad” bouillon cubes. Too much sodium!! We were introduced to emersion blenders, china caps and many other kitchen gadgets that make stock and soup preparation easier – Don’t forget to add your Bouquet Garni. We tasted many varieties of soup this week from New England Clam Chowder to Vegetarian Vegetable Soup to a Cold Fruit Soup. Thanks to everyone for their hard work this week! Next week we will be learning how emulsions work and creating some fantastic sauces and dressing! Happy cooking – Chef Kristi

Week 13 Meat and Meat Alternatives

This week we talked about meat and a few meat alternatives. Meat is a great source of protein, iron and zinc. There are more factors that affect the tenderness of meat than there are with poultry and fish. The age of the animal and the cut of meat are two factors to consider when purchasing meat. When it comes to cooking, you need to think about the temperature, time, and method of cooking. You can use dry heat methods for cuts that are tender to begin with, like grilling filet. For less tender cuts, like brisket, cooking at a low temperature for a longer time and with added moisture will make the final product tender. Aside from thinking about tenderness, there several important things to remember when cooking meat. Use oil to fry instead of margarine or butter because oil has a higher smoke point. Use tongs to handle the meat to prevent the loss of juices. When broiling, do not use foil or the fat could ignite. The fat needs to drain away from the meat. It is also important to know what the minimum internal temperature needs to be for the desired level of doneness. You also need to take carry-over cooking into consideration so you don't overcook the meat. This week we tried a variety of dishes with meat and some alternatives. We also had lamb, pork tenderloin and flank steak. This is the last blog post that you will have an opportunity to comment on! So make sure you do so before next week. We will be having our buffet next week, so come hungry!

Week 12: Fish and Seafood

This week in lab we learned all about various types of seafood. Fish and seafood are different from meat because they have very little connective tissue. Fish cooks very quickly and is naturally tender. The biggest problem with cooking fish is overcooking. Fish cooks best with moist-heat methods to keep it from drying out. Once fish is cooked it is very delicate and needs to be handled with care. There are many ways of categorizing fish - by body structure, fat content, and its' environment (freshwater or saltwater). Finfish have fins and internal skeletons, while shellfish have external shells and no internal bone structure. The fat content of fish ranges from .5 to 16%. Examples of lean fish include flounder, cod, bass, and pike. Examples of fatty fish include salmon, trout, and bluefish. Shellfish can be divided into mollusks and crustaceans. Mollusks are soft sea animals and include, among many others, oysters, conch, and squid. Crustaceans have segmented shells and jointed legs - like lobster and shrimp. We made a lot of interesting things this week, like poached salmon, fried catfish, mussels, shrimp summer rolls, tilapia, and even some flounder—in the microwave! Next week we'll talk about meat and meat alternatives.

Week 11: Poultry

This week we learned about various forms of protein. We always just thought of chicken and turkey but Chef Kristi told us about some other forms such as duck, goose, and even pigeon!! All muscle tissue has similar composition and structure - about 75% water, 20% protein, and up to 5% fat. The muscle tissue is held together by connective tissue, which plays a big part in how tender your protein is. The amount of connective tissue depends on the age and amount of exercise the animal has had. More connective tissue = less tender. Poultry is extremely perishable and should be used as soon as possible after purchasing, and never more than four days later. (Unless you freeze it!!) Be sure to always wash your hands and equipment after handling raw poultry! Poultry should cook until well-done and its minimum internal temperature should read 165 degrees F. For small birds you can also test for doneness by the looseness of its joints, if it is firm to the touch, and if its juices run clear. We made a lot of interesting things this week, like Buffalo wings, turkey empanadas, chicken cordon bleu, and even chicken noodle soup—which was great on a cold day! Hopefully, you can impress your families and friends this Thanksgiving with all of your new cooking knowledge! Have a relaxing and thankful break!

Week 10: Baking

The lab was transformed into a bakery this week filled with scents of delicious treats. We learned all the ins and outs of baking. We talked about how baking is an exact science. You can’t eyeball measurements or use more or less of things like you can in cooking, because you will ruin your recipe. We also talked a bit about yeast and how it likes to eat sugar. We tried many different recipes, including some gluten free ones, which is becoming more and more important as more and more people are diagnosed with gluten intolerances. Some recipes that were made today were a flourless chocolate cake, some cream puffs, zucchini bread, gluten free muffins raspberry muffins, a few breads, and lastly angel and devil’s food cakes! We’re flying through the topics and are moving to cooking with poultry next week. See you then!

Week 9: Functional Properties of Eggs

This week we learned about the functional properties of eggs. They can be used as emulsifiers, thickeners, binders, as well as for color or structure. Chef Kristi taught us that we can measure the freshness of an egg without breaking it by either putting it in water to see if it will sink or float or by shaking it and listening for sloshing around. She also talked about egg substitute powders for vegans, or egg beaters, which are just colored egg whites. In addition to all of our recipes this week, we also worked with Chef Kristi and Meghan to learn more about making omelets! Yum! The Tuesday section of lab was lucky to have lab in the morning with all of these breakfast foods. We had a nice balance of sweet and savory in this week's lab. We had some delicious French toast, a mushroom quiche, some eggs benedict, pasta carbonara, a lemon pudding cake, and some Asian inspired egg drop soup! See you next week when we try out some baking techniques!

Week 8: Milk and Milk Products

During this week's lab we discussed milk products and alternatives. We got to taste many different types of milk, besides just regular cow’s milk which we are used to. We tried soy milk, coconut milk, almond milk, rice milk, and even chocolate soy milk! Yum! More and more alternatives have been put out in recent years due to a rise in lactose intolerance. These "milks" are enriched with calcium and other nutrients that are found in cow's milk. Several discussions and recipes showed us how different kinds of milk affect the outcome of your product. We had lots of yummy treats to sample this week like Key lime pie, fondue, and manicotti. We also made some cheddar cheese crackers, and some pumpkin tofu cheesecake! See you in next week’s lab where will make some EGGcellent egg recipes!

Week 7: Characteristics of Fats and Oils

This week we made a move from colorful and fibrous fruits and vegetables to fats and oils. Chef Kristi taught us all about a variety of oils and what it means for an oil to hit its smoking point. We also got to taste some peanut butter alternatives. Who knew almond, cashew, and sunflower butter could be so delicious! We also tasted differences between whipped butter, margarine, and smart balance spread. Fats and oils are a little more complicated than most people realize. You can have solid fats with straight chain fatty acids or liquid fats that have higher amounts of kinked chain fatty acids. When we refer to the state (solid, liquid, or in between) of fats, it is what they are like at room temperature. Straight chain fats are your saturated or trans fats and kinked chain fats are mono and polyunsaturated fats. Fats have a smoke point, at which they begin to break down and the glycerol section of the triglyceride turns into acrolein, which is very irritating to the eyes and nose. Frying isn't very simple either. There are several things you need to consider when frying, including the temperature of the fat/oil (can't be above the smoke point, but can't be too cold or it will encourage fat absorption), the kind of food you're frying, the temperature of the food (if it's too cold it will reduce the temperature of the oil), and how much food needs to be fried. We saw this when we tasted our delicious vegetable tempura. Thanks Unit 1!!

Week 6: Fruits and Vegetables

From the monochrome of the Starches Lab we move into living color this week and explore several different aspects of vegetables and fruits! We had a quite a variety of dishes this week, using potatoes, carrots, apples, pears, and bananas, among some others. Chef Kristi showed us some clever ways to keep herbs fresh in our refrigerator or freezer so that they can last a long time. She also showed us some interesting produce that we had never seen before. What’s a rutabaga anyway? We enjoyed some healthy fruits and veggies this week, next week we will be back to learn all about characteristics of fats and oils! Your comments look great! Keep them coming! And remember- you only have until before next week's lab! Thanks, Susan