Garlic-Walnut Sauce

While I am a lover of all fish, The Nudge likes the white fish species the best and when my supermarket had fresh caught local flounder on special and looked fresh and clean, it called my name, so I bought two nice sized fillets (3/4 lb).

 I was tired of the lemon-wine-caper sauce and a brown butter sauce certainly was not healthy, so I opened my new Bobby Flay cookbook, Bobby Flay's Barbecue Addiction. I was sorry the show lasted one season but it was full of flavorful finishing sauces and I just had to buy the book. I knew I would find something unique in that book. He did not disappoint.

I have already made a few sauces but his Garlic-Walnut Sauce really hit my eye, not only would it be perfect with the flounder but with also with the roasted asparagus side.

I love sauces that require no cooking, no chopping and no special ingredients. If you agree, you should look into this cookbook. You can buy used ones in excellent condition through Amazon. I have perfect books that cost under $5.

OK, why did I choose a walnut sauce. Well, my new snack find are glazed walnuts and I have been throwing them into salads and pestos and even The Nudge likes them. They are oober healthy and perfect for Diabetics and now they will be the star of a 5 ingredient food processor gem. While healthy, someone NOT on a diet (I would love to meet that person), would adore this. Perfect for Diabetics, carb counters and fat fighters.

I know this sauce will make a few appearances at my summer table. It screams fresh fish and while Bobby grilled fresh sardines, I am going to try it on grilled trout and sub out the walnuts for almonds. Yummy!!

Garlic-Walnut Sauce
Makes 1 cup

* 1/4 cup EVOO
* 1/4 cup water
* 1 cup walnuts
* 3 cloves garlic
* Juice and zest of 1 lemon
* 1 cup parsley (optional, I did not want a green sauce)
* Salt & pepper to taste

1. Heat the oil on the stove with the garlic cloves for 2-3 minutes until the garlic starts to brown. Remove to cool.
2. In the bowl of a processor, add the walnuts the lemon juice and zest and the parsley.
3. Pulse to mince the walnuts and add the olive oil. Pulse to puree. If the sauce is too thick, add the water.
I added 2 tablespoons to get a sauce that would drizzle easily.
4. Taste for seasonings and spoon over fish or vegetables.

Cognac Berre Blanc Sauce

Last night I made a baked flounder over crabmeat stuffing with a cognac cream butter sauce.
The pic was too bad to post so I used the one from my sister site of this sauce but with flounder topped with shrimp.

I will tell you this.....it might not look professional but is sure did taste like it was straight out of  a professional kitchen.

This is the kind of sauce that would be a main staple for baked seafood.

Cognac Berre Blanc Sauce
makes about 1 cup

* 2 tablespoons unsalted butter
* 1 small shallot, minced
* 4 cloves garlic, crushed
* 2 tablespoons white wine
* 1/4 cup cognac
* 1/4 cup chicken broth
* salt and pepper to taste
* 1/2 cup heavy cream

1. Melt the butter in a saucepan and saute the shallots and the garlic until tender. Add the wine & cognac and cook for 2 minutes.
2. Add the broth and taste for seasoning. Adjust the salt & pepper.
3. Add the cream and simmer until it thickens and coats the back of a spoon.

Louisiana Inspired Seafood Sauce

Way back in January I posted a Louisiana BBQ Shrimp recipe over at my main blog Wish Upon A Dish.
Not the Emeril's version that was my first introduction to a non BBQ BBQ shrimp, but an Atlanta Chef's version.
This one had no cream and no spices. I wanted to try it, to compare it to Emeril's and because it was healthier without all the cream.

While I love Emeril's version, with a small change here and an addition there, this one could make one hell of a seafood sauce.

I went to work. If you are familiar with NOLA BBQ shrimp, you will be familiar with these ingredients.
Louisiana BBQ shrimp is not even BBQ'd. It's poached in a savory, spicy, cream sauce that screams BREAD PLEASE. I surmise that the Spanish influence of sizzling garlic shrimp helped fuel the sparks that started this dish. Whatever started it, everyone should try it at one time in their life.

This version is extremely easy with ingredients you probably already have in your pantry.
Let's get cooking.

You will need a pound and a half of shell on, deveined large shrimp. A head of garlic, one large lemon, a stick of unsalted butter, Tabasco and Worcestershire sauces. See? Nothing unique.

I made this batch with a touch of cognac to be spooned over a beautiful snapper fillet that I roasted in the oven. The longer you simmer the sauce, the more mellow the ingredients become so for a simple fillet, it's perfect. If I was serving this in a big bowl with peel 'n eat shrimp, I would add minced fresh garlic right before serving.

<U>Louisiana BBQ Shrimp Sauce</u>
makes 1 cup

* 1 stick unsalted butter
* 3 large garlic cloves + 1 for garnish
* 1 tablespoons freshly minced rosemary
* Juice from 1 large lemon, the rinds chopped
* 3 tablespoons Worcestershire sauce
* 1 1/2 teaspoons Tabasco
* 1/2 teaspoon sea salt
* Freshly ground pepper
* 1 tablespoon cream
* 1 tablespoon cognac or brandy

1. Melt 1 tablespoon butter in a saucepan and saute minced garlic until it is fragrant. Add the rosemary, lemon juice and skins, Worcestershire, Tabasco, salt & pepper. Simmer on low for 10 minutes. Strain.
2. Place strained sauce back into the same pan and using the residual heat, melt the rest of the butter into the sauce. Add the cream and cognac. Stir to combine and serve.

Miso Marinade

I posted this recipe on my sister site (Wish Upon A Dish), last week, as an entry into a recipe contest sponsored by the Honey Board.
Contest has ended and I wanted to share it with you............

Honey provides balance to any dish, complementing and enhancing a variety of foods and flavors: sweet, savory, sour, bitter and salty.

We all know marinades and BBQ sauces use lots of brown sugar for not only the sweetness but for a molasses flavor.
Did you know that buckwheat honey also adds that rich, dark molasses flavor and color to these foods, making it ideal for browning and glazing?

Learning that information led to the development of this marinade and basting sauce using honey instead of the traditional brown sugar.

Now I have a great recipe, using whole foods to make it healthier and diappropriate. Although the Honey Board's recommendation is a substitution of up to half the sweetener in any sauce or marinade, my sweetener was 100% honey. It needed nothing else.

As a matter of fact I used the "bottom of a honey bottle" to make and to store my marinade. Just shake and use.

Many years ago I was introduced to miso. 
Still not an easy item to find, I was lucky and found mine at a local Asian market. Near a Whole Foods? You can buy miso there and if not, since it requires no refrigeration until you use it, this is also an excellent on-line source for all your miso needs.

Miso
What exactly is it? It's like yogurt and is generally made with soybeans.
It's fermented and contains a culture.
Most miso is consumed in Japan and is a side or condiment that is added to a meal uncooked.
Like yogurt, once you cook the miso you kill the live culture.
Like yogurt or any fermented food, it is an excellent tenderizer.
Unlike yogurt, it is classified by grain type, color, taste and background.

• mugi (麦): barley
• tsubu (粒): whole wheat/barley
• genmai (玄米): brown rice
• moromi (醪): chunky, healthy (kōji is unblended)
• nanban (南蛮): mixed with hot chili pepper for dipping sauce
• taima (大麻): hemp seed
• sobamugi (蕎麦): buckwheat
• hadakamugi (裸麦): rye
• nari (蘇鉄): made from cycad pulp, Buddhist temple diet
• gokoku (五穀): "5 grain": soy, wheat, barley, proso millet, and foxtail millet

Most Americans are familiar with miso in soup form, that uses dashi (bonito flakes), shiitake mushrooms and tofu. Not so familiar to Americans is it's use in salad dressings and marinades.

You are now going to be very happy and will want to hug me. Two distinct reasons:

This marinade includes all 5 taste senses.....
Bitter & Sour - ginger and naranja agria (sour orange)
Salty - fermented soybeans (miso)
Sweet - honey
Umami - sake (seasoned white wine)

......making it the PERFECT MARINADE.

The nutritionals are blockbuster good.....
Although very high in sodium (over 400% DV), one cup (275 g) of miso paste is an excellent source of dietary fiber (59%) and protein (64% DV), as well as a good source of minerals. Miso paste is also high in amino acids, the basic building blocks of protein. An excellent source of vitamin K and a decent source of riboflavin (38% DV), miso also provides small amounts of other vitamins. One major benefit of miso is its extremely high omega-3 and omega-6 fatty acid content, although the balance is six times greater for omega-6 than omega-3. A cup of miso soup can be a complete meal depending on what other ingredients are included.

Now for the bonus reason.....
I have used it on pork, salmon and chicken. All with great success.  I can only imagine what it would do to a steak or better yet, mixed into a hamburger.
Trust me, you will never use another marinade. If you want other flavor components, like say, garlic, herbs or spices, go ahead. All compatible.

Miso Salmon
Prep time: 10 minutes
Unattended time: 30 minutes
Cook time: 10 minutes an inch
Makes: 4 servings

Marinade:
* 1/4 cup sake (or gin)
* 1/4 cup Goya naranja agria (or fresh sour orange juice)
* 1/2 cup red or white miso
* 2 tablespoons amber honey
* 2 tablespoons buckwheat honey (optional) or 1/4 cup total favorite honey
* 1 tablespoon freshly grated ginger
* 1/4 cup vegetable oil

Place ingredients in a bowl and whisk to incorporate. Shake before using.

Salmon:
* 4 (6oz) salmon fillets, skin on
* 1/4 cup miso marinade

1. In a bowl or large plastic bag add the salmon and marinade, turning to coat on all sides.
2. Heat a gas, light about 25 charcoal briquettes or heat a heavy-weight grill pan. While grill is heating, marinate your salmon.
3. Place the salmon, skin side down, directly onto the heated grill, over the heat and close the lid (or cover with foil) and cook for 10 minutes an inch. Thinner fillets will only take about 5-6 minutes.
4. Remove from the heat, tent with foil allow the fish to rest for 5 minutes.

Pesto Vinaigrette

The other day I made this pesto vinaigrette. It has reflamed my love of pesto, which was hiding in shame from an unintentional snub. Dare I remind us of the time, not so long ago, when pesto covered every food known to man. Can you blame me for such neglect?

Has pesto gone the way of Cosmopolitans? I hope not because I like pesto more than a Cosmo.
Make this soon and use it on vegetables, warm roasted potatoes, a steak salad and a cool summer pasta salad.

Pesto Vinaigrette
makes 1/2 cup
Prep time: 2 minutes
Cook time: 0

* 1 1/2 tablespoons prepared basil pesto
* 1 tablespoon honey
* 3 tablespoons olive oil, extra-virgin preferred
* 1 tablespoon champagne or white wine vinegar
* salt & pepper to taste

I put everything into a container, snapped on a lid and shook. The pesto and honey will act as an emulsifier, so if it's too thick to drizzle, add more vinegar. I bet after you make this vinaigrette you will keep a container of pesto in your freezer (measured into small condiment cups) so that the next time you grill vegetables you will have it on hand. Something so simple, can only be wonderful and this does not taste like pesto straight up. I can guarantee non pesto people will love this, and the rest of us, will love it once again.

Salsa Fresca

Couple month's ago I posted a recipe for these and the green pepper salsa was the clear winner of this dinner.
Last night I prepared chicken & pepper quesadillas and although I like quesadillas, I really wanted to make a batch of green pepper salsa again so I could snap a decent pic and post the salsa here and on my sister blog.

Traditional salsa is tomatoes, jalapenos, garlic, red peppers (or canned green chilies), onions, lime juice and oil. Some are made with canned tomatoes (gives it that steamed in a jar texture), roasted garlic and peppers and while they are all good versions, I like the ones that use all fresh veggies. Europeans would call this a salsa fresca or a relish. This is so healthy and vibrant, it would add something terrific on something plain Jane.

Difference with this is the amount of green peppers and the secret ingredient addition of ketchup. I love tart but I am from the B.Flay school of adding a touch of sweet to take that rough edge off the tart.
Now that low sugar ketchup is available, it makes the perfect sweet to the lime juice and gives the sauce a slight thickness to it.
The Nudge loves the green peppers, so since both of us loved this salsa, it will be our go to all summer. I might just have to buy a bag of tortilla chips.

Salsa Fresca
makes 2 cups
* 1 very large ripe tomato, seeded and diced
* 1/2 medium green pepper, diced
* 1 large jalapeno, seeded and ribs removed
* 1 tablespoon low sugar ketchup (Heinz makes a good one)
* 1 lime, juiced
* 1 tablespoon minced cilantro or parsley
* 1/4 small red onion, minced
* salt & pepper to taste
* 2 garlic cloves, minced
* 6 shakes of Tobasco
* 1 tablespoon olive oil

Mix everything on a small bowl and serve.

Ideas for using fresh salsa (besides Tex-Mex foods):
Spoon on top of steamed and cooled mussels.
Warm and spoon on top of grilled or roasted fish.
Add to rice and serve hot or cold.
Make a black bean salad.
Grill crostini and use as a bruschetta.
Add to macaroni and cheese.
Stuff into a chicken breast.
Bake it on bread for a change from calorie laden Garlic Bread.

Vinegars - What you don't know could hurt you

We all know how effective white distilled vinegar is to the cleaning of and in the disinfection to every household surface as well as in the washing machine, but are you also aware of its medicinal properties?

Vinegar increases insulin sensitivity, perhaps acting similarly to Metformin.
Now studies have found that vinegar at bedtime reduces fasting blood glucose in the morning, indicating that vinegar might promote insulin production.

Type 2 Diabetes is mostly found in people who are insulin resistant, thus making our bodies work harder to produce more insulin to break down the carbohydrates before they are converted to sugar.

Pretty amazing that a simple chemical like vinegar (acetic acid) could have the benefits of three different classes of diabetes drugs, and all for two cents a dose! It’s likely good for both Type 2 and Type 1, especially for lowering postprandial glucose. And postprandial glucose levels account for 30% to 70% of A1C values. Vinegar has got to be the most cost-effective medicine in history, but most people with diabetes still aren’t taking it.

How can vinegar be so powerful? I think it has to do with our ancestral diet. We used to eat carbohydrate in highly complex forms that took a long time to break down in the intestines. Vinegar may be a signal to our bodies to produce insulin and not resist it. Today’s highly refined carbohydrates are absorbed long before they start breaking down. Our bodies don’t get the ancestral signals that carbohydrates are coming, so they’re not ready for them. Drinking a bit of vinegar might trigger the hormones and transmitters that are now missing the boat.

This theory might be nonsense, but the benefits of vinegar are proven reality.

No, you don't have to drink vinegar before eating a high carbohydrate meal, but you can include vinegar for consumption at that meal.

I love vinegar, I always have. I am one of those people that adore tart and sour characteristics in food and have been known to ambush my family when it was my turn to make the salad dressing.

Back to the food.......

Ways to incorporate vinegars into your diet.

#1 - Salads
A no-brainer there

#2 - Dipping sauces
Asian choices are many

#3 - Vegetables
Just like lemon, it wakes up boring vegetables and works wonders on canned

#4 - Cold Sauces and Salsas
Think pickled vegetables (Salsa Verde, Salsa Cruda, etc) and mignonette

#5 - Bread Spreads
Think pickled vegetables (yes, again), mustard, mayonnaise and ketchup

#6 - Glazes
Think Chicken Milanese, Caprese Salad, Strawberries

#7 - Moisture Filler
Patties, Meatloaf, Fritters...surprised? It works.

#8 - Tenderizer
Marinades and mops

#9 - Flavor Boosters
Butters, Braises & Chutneys

#10 - Desserts
Did you know that strawberries with balsamic vinegar is the most underrated dessert of all time?

When you reduce vinegars, especially balsamic ones, they become naturally sweet. They actually turn into a sweet and sour sauce all by themselves but by adding spices and herbs to these reductions, you can create what no one expects, a sauce that is packed with flavor and is a powerhouse of good things for your body.

I would love to hear how you use vinegar in your everyday cooking.