THROWDOWN THURSDAY - MOLE SAUCE

TIME TO THROWDOWN ANOTHER HEALTHY RECIPE WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN!  THIS RECIPE IS FOR A SIMPLER VERSION OF A TRADITIONAL MEXICAN DISH CALLED MOLE POBLANO.  MOLE POBLANO IS A SAUCE THAT HAS MANY VARIATIONS DEPENDING ON THE REGION OF MEXICO, THIS PARTICULAR RECIPE IS DERIVED FROM THE MOLE FOUND IN THE STATE OF PUEBLA.  MOST OF THESE TYPES OF SAUCES HAVE AT LEAST 20 DIFFERENT INGREDIENTS, SOME WITH AS MUCH AS 30 AND USUALLY TAKE A COUPLE DAYS TO PREPARE AND ALL SHARE ONE COMMON INGREDIENT, CHILE PEPPERS.  THE HEAT FROM THE PEPPERS IS BALANCED OUT WITH THE ADDITION OF CHOCOLATE, IN THIS CASE I USED DARK CHOCOLATE TO UP THE ANTIOXIDANTS.  I LOVE MOLE SAUCE BUT WANTED TO MAKE A FIREHOUSE "FRIENDLY" VERSION USING SOME INGREDIENTS COMMONLY FOUND IN THE FIREHOUSE.  I ALSO ADDED COCONUT MILK WHICH IS NOT TRADITIONAL. WHY? BECAUSE I LIKE THE TEXTURE AND FLAVOR IT IMPARTS WHILE ADDING HEALTHY FATS TO THE DISH.  WHILE TRADITIONALLY SERVED OVER TURKEY, YOU WILL OFTEN SEE IT SERVED OVER CHICKEN AND PORK.

*Makes enough for approximately 8-9 pork chops.  Approximately 900 calories for the whole batch so around 100-120 calories per serving.

1/2 ONION, CHOPPED
2 CLOVES OF GARLIC, CHOPPED
6 TBS. CHILI POWDER 
2 TBS. CUMIN
1/2 TBS. CINNAMON
1 TBS. PAPRIKA
1 TBS. OREGANO
1 8OZ. CAN TOMATO SAUCE
1 CHIPOTLE IN ADOBO SAUCE, CHOPPED WITH 2 TBS. OF THE ADOBO SAUCE
1 CAN COCONUT MILK
3 TBS. DARK CHOCOLATE CHIPS
OLIVE OIL
SALT AND PEPPER TO TASTE

In a medium sauce pan, heat a drizzle of olive oil over medium heat.
Add the onion and garlic and spices, stir and saute until the onion is soft
Add the tomato sauce and chipotle pepper with adobo sauce
Simmer for 20 minutes, remove and puree in a blender ( Let cool a little before blending, cover the top with a dishcloth and hold down with your hand to prevent a blender "explosion")
Return the puree to the pot over low heat, add the coconut milk and simmer for an hour
Just before serving stir in the chocolate

*I served this over grilled pork chops that I brined and it was fantastic.  Traditionally the sauce is topped with sesame seeds, but I used thin sliced red onion and scallion because thats what I had on hand.  To learn about how to brine meat, check out the previous Tips To Throwdown.
 

TIPS TO THROWDOWN

BRINE YOUR MEAT!

Here is another tip we are throwing down with our friends at the Firefighter Throwdown!  This tip is perfect for a firehouse meal because it involves little effort and is perfect for when cooking for a crowd.

It's simple, if you like juicy pork chops or moist turkey you need to use a brine!  It is scientifically proven, but this isn't chemistry class so I will put it in terms that even the most novice cook can understand.  A brine is basically two things, salt and water, anything you add after that is a little flavor enhancer.  Not all cuts of meat need a brine, DO NOT go out and throw a ribeye in a salt and water bath.  Leaner meats are what benefit from a brine solution.  

There are a few reasons why this process works.  When any type of meat gets cooked there is moisture loss, as much as 30% of its weight.  Brining reduces this amount to about 15% because the muscle fibers absorb the solution, some of which still gets lost during cooking.  Here is the kicker, you started out with more moisture before the cooking process so it's inevitable that you will end up with more after.  A salt and water solution also dissolves some of the proteins, turning them from solids into liquids, which also makes for a juicier product.  The main reason it works is that the brine actually gets "trapped" in between the protein fibers, and as long as you don't overcook the meat it will stay there.

Below you will find a chart that is a good guideline to go by as far as salt to water ratio and time goes.  Besides salt, feel free to add any aromatics to the solution to enhance the flavor.  Some ideas are brown sugar, which is great with poultry and pork.  Black peppercorns, bay leafs, dried chiles, onion, garlic, ginger, pepper flakes are all commonly found in brines.  Think about what kind of dish it will end up in and what flavors would compliment that.  Be sure to rinse off the meat prior to cooking and throw away the used brine.  

The process:

Bring the amount of water needed to a boil-Add your salt and any other ingredients you are using-Reduce to a simmer for a few minutes while stirring to dissolve salt and sugar-Remove from stove and let cool fully in the fridge (Tip: Reduce the water you start with and add ice cubes at this point to drop temperature quicker)-Add meat and fully submerge (See below for brining time)

Be sure to check back for Throwdown Thursday with the Firefighter Throwdown when we will feature a recipe for pork chops that we brined!

IVE GOT A SECRET TO TELL.....

SOMETIMES I WISH I WAS IRISH.  DONT GET ME WRONG, I AM 100% PROUD TO BE AN AMERICAN OF ITALIAN DESCENT.  IT'S JUST SOMETIMES I THINK TO MYSELF IF I HAD TO COME BACK AND DO IT ALL OVER AGAIN, MAYBE IT WOULD BE AS AN IRISHMAN.  I EVEN TRIED TO JOIN THE LOCAL EMERALD SOCIETY WHEN I WAS IN THE FIRE ACADEMY BY "CHANGING" MY LAST NAME, BUT THATS A STORY FOR ANOTHER DAY.  THERE IS JUST SOMETHING ABOUT THE BEAUTY OF THE COUNTRY, FOOD, DRINK AND THE CAMARADERIE AMONG THE IRISH FIREFIGHTERS.  THE HISTORY OF THE IRISH AND CIVIL SERVICE GOES BACK A LONG WAYS, AND WITH ST. PATRICK'S DAY JUST AROUND THE CORNER LET'S TAKE A LOOK INTO SOME OF THEIR TRADITIONS....

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                                                                                               IRISH FIREFIGHTERS CIRCA 1900

                                                                        PHOTO SOURCED FROM WWW.STLFIRE4.LOUDCLICK.NET

The Great Potato Famine of the 1800's resulted in a massive immigration of Irish to America.  When they arrived to this land of opportunity, they were met with a great deal of discrimination.  Many of the factories and shops had signs that read "NINA", or"No Irish Need Apply".  With no other choice, they took the jobs that were both dangerous and dirty.  Thus the tradition of the Irish in the fire service and police force was born.

The Irish brought with them many traditions when they immigrated to America, including the pipes and drums.  It was not uncommon to lose several firefighters at one job and at their funerals the pipes would play.  The sound is known to bring grown men to tears and soon non-Irish were requesting them at their loved ones funerals.

The Irish also started Emerald Societies amongst firefighters and police officers, the first one organized was in New York City in 1953 with the NYPD. These societies, named after the Emerald Isle (Ireland), were formed to promote and preserve the values and traditions of the Irish.  It is an organization which not only serves as a reminder of the hardships their ancestors overcame, but raises money for charities and is deeply involved with the community.  Many people believe we have the Irish to thank for organized fire and police departments.  So to all my Irish brothers and sisters, Slainte!

The 555 Fitness crew also knows the importance and history of the Irish in the fire service and designed a limited edition St. Patrick's Day t shirt to commemorate them.  All proceeds from the sale of this shirt go towards the mission of Firefighter Wellness Nationwide.  Head over to the 555 Fitness page, and hurry up because they are almost sold out!

THROWDOWN THURSDAY - SWEET PO-TATOR TOT CASSEROLE

TIME FOR THROWDOWN THURSDAY WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN, WHEN WE FEATURE HEALTHY RECIPES FOR THE FIREHOUSE.  THIS RECIPE FOR POTATO CASSEROLE IS FROM EWA OF 555 FITNESS.  THIS DISH PROVES THAT YOU DON'T NEED TO SACRIFICE FLAVOR FOR NUTRITION.  SUBSTITUTING HEALTHIER INGREDIENTS RESULTS IN A NUTRITIOUS AND DELICIOUS MEAL THAT IS SURE TO SATISFY THE CREW.

LOADED SWEET PO-TATOR TOT CASSEROLE

1 PACKAGE OF ALEXIA SWEET POTATO PUFFS/TATOR TOTS
2-3 TBSP DINOSAUR BBQ CAJUN FOREPLAY (OR YOUR FAVORITE SPICE RUB)
3/4 CUP FAT FREE CHEDDAR CHEESE
1/4 LB 99% GROUND TURKEY, BROWNED
3-4 PIECES OF COOKED BACON, CHOPPED (45% LOWER SODIUM, 33% LESS FAT)

**serves 2 safely.... but why not make extra to have as dessert, or add a fried egg and eat again for breakfast


1. Preheat Oven and once heated, place frozen tator tots in according to directions. I added the Cajun Foreplay Rub into the package, shook it around to coat the tots and then placed the tator tots on a baking sheet (***remove these with a several minutes left so you can place them back in to finish cooking later without burning them or making them too crispy)

2. Fry Bacon in Cast Iron Skillet (or your favorite pan). Drain excess fat but leave a little in the bottom of the skillet to place the tator tots in. Set bacon aside

3. Brown Ground Turkey and drain excess liquid/fat.

4. Once everything is cooked, placed the tator tots in the skillet, add the turkey, cheese, and top with bacon pieces. Place back in oven to finish melting/browning.

5. Remove, LET COOL (unless you like HOT cheesy lava sticking to the roof of your mouth while simultaneously incinerating your tongue's taste buds and placing them OOS so you can't enjoy your dinner), and ENJOY!!! If you'd like, you can also add Meat Hot Sauce, Frank's Red Hot, Sour Cream, Salsa or Scallions.

 The entire skillet/dinner (as written) is 1,039 calories with 35 g of Fat, 100g Carb and 81g Protein

TIPS TO THROWDOWN

HERE IS THE FIRST INSTALLMENT OF A WEEKLY FEATURE WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN, WHERE WE WILL PROVIDE TIPS ON EATING HEALTHIER IN THE FIREHOUSE.  

START WITH A SALAD

 It may sound crazy but I have found that a saying I use when training my dog, can be applied to eating better in the firehouse.  "Set yourself up for success", basically means give yourself a chance to accomplish your goal, whether that goal is to get your dog to focus on you instead of distractions or for you to avoid eating another piece of garlic bread.  One "tactic" I have found to be successful is to start the meal off with a salad.  More often than not we tend to eat more than what our portions really should be and this is usually in the form of empty calories from foods such as bread or french fries.  The salad will start to fill you up and at the same time can give you plenty of healthy nutrients, vitamins, etc.  With that being said, be smart about what goes into the salad.  Stick with dark greens such as arugula, kale or mixed greens which are loaded with fiber and vitamins A,C, and K.  Throw in some fresh raw vegetables, nuts, a little cheese for protein and avoid any creamy dressings.  Here is a quick and simple vinaigrette that you could make ahead of time and leave in the fridge: in a mason jar combine equal parts extra virgin olive oil and balsamic vinegar, a couple tablespoons of honey and salt and pepper to taste.  Shake and serve!

So the next time your up for cooking duty on shift, set the crew up for success by putting the big bowl of salad on the table first.  

Dont forget to check back for "Throwdown Thursday" when we throw down a healthy recipe with our friends at the Firefighter Throwdown !

SAUCE OR GRAVY....THAT IS THE QUESTION

PASTA ON SUNDAYS ARE ALMOST MANDATORY AT FORK AND HOSE CO. HEADQUARTERS, HAS BEEN MY WHOLE LIFE.  GROWING UP I REMEMBER MY GRANDMOTHER CALLING IT GRAVY BUT I NEVER QUESTIONED HER.  IT WAS NOT UNTIL I STARTED COOKING THAT I PAID ATTENTION TO WHAT OTHER PEOPLE CALLED IT, EITHER SAUCE OR GRAVY.  BUT ONCE I DID, I REALIZED HOW SUCH A SIMPLE THING CAN DIVIDE FAMILIES, DESTROY FRIENDSHIPS AND RUIN MARRIAGES.....WELL MAYBE NOT THAT FAR BUT IT CAN CAUSE QUITE THE COMMOTION IN THE KITCHEN.  AS FOR MY OPINION, ANYTIME MEAT IS SIMMERED IN A RED SAUCE FOR HOURS ON END ITS GRAVY! 

TIME TO THROW DOWN!

Fork and Hose Co. and the Firefighter Throwdown are taking it to the next level!  Check back every Tuesday for a "Tips to Throwdown", where we will provide tips and suggestions on eating healthier in the firehouse.  And don't worry  "Throwdown Thursday" isn't going anywhere, it's just getting better with feature recipes and calories counts.  Firefighters and competitors alike can all benefit from healthier cooking because as we know, cardiac related events are the leading cause of firefighter fatalities.  Through proper nutrition and fitness we can help change this staggering statistic!

The next Firefighter Throwdown is taking place at the IAFC Fire Rescue International in Atlanta, GA on August 28th & 29th.  Check back to Firefighter Throwdown to apply and for additional information.

Watch the video below to learn more about the Firefighter Throwdown.  Our friends John Carpenter, founder of the Throwdown, and Chris Cerci, firefighter/competitor, explain why health and fitness are so important.

TIPS FOR HEALTHY TAKE-OUT

HERE AT FORK AND HOSE CO. WE ARE ALL ABOUT COOKING, BUT SOMETIMES TAKE-OUT IS THE ONLY OPTION IN THE FIREHOUSE.  WHETHER IT BE MEXICAN, ITALIAN, PIZZA OR CHINESE THERE ARE PLENTY OF WAYS TO EAT A HEALTHIER MEAL.  TO HELP YOU MAKE BETTER DECISIONS, WE PUT TOGETHER SOME TIPS FOR THE NEXT TIME YOU ORDER OUT....

MEXICAN

When ordering Mexican food, chicken fajitas are a great choice.  You get lean protein and plenty of veggies.  Another plus is the soft tortillas are not fried like the hard tacos you see on the menu.  These tortillas can add as much as 100 calories each though, so try and limit yourself to one.  You should also skip the sour cream and substitute guacamole instead, which has tons of healthy fats.  

ITALIAN

Right off the bat you should start with a salad, preferably with oil and vinegar dressing rather than a cream based one.  Go with a chicken dish and order a side vegetable rather than a pasta.  

CHINESE

Chinese food portion sizes are usually meant for 2-3 servings, so when you open the box remove half right away and save it for another day.  Many places now offer "healthier" dishes such as steamed chicken and shrimp.  Try and stay with these while getting any sauce on the side, and instead of fried or white rice, order brown.

PIZZA

Order yourself a minestrone soup to start, many places offer this which is loaded with vegetables and fiber to help fill you up before you start eating your pizza.  If possible order a thin crust to save some carbs and ask for light or no cheese.  As far as toppings go, try and avoid fatty meats such as pepperoni and sausage.  Instead go with grilled chicken or just vegetables.

CHICKEN CORDON "BUCCO"

YOUR PROBABLY WONDERING WHAT THE NAME "CORDON BUCCO" MEANS, LET ME EXPLAIN.  THERE WAS CHARACTER ON "THE SOPRANOS" NAMED ARTIE BUCCO AND HE WAS A CHEF, MY NAME ALSO HAPPENS TO BE ARTIE ALTHOUGH MANY KNOW ME AS AJ.  A FRIEND OF MINE NICKNAMED ME "BUCCO" WHEN HE FOUND OUT I LIKED TO COOK, AND LIKE THEY SAY THE REST IS HISTORY.  THIS DISH IS MY TAKE ON CHICKEN CORDON BLE.  I PUT MY ITALIAN TWIST ON IT AND MADE IT A LITTLE HEALTHIER AT THE SAME TIME BY USING COCONUT MILK INSTEAD OF CREAM OR FLOUR AND BUTTER FOR THE SAUCE.

Serves 3-4
4 THIN SLICED CHICKEN CUTLETS
2 EGGS AND FLOUR FOR DREDGING
PANKO BREADCRUMBS
1/4 LB PROSCIUTTO
SMALL BALL OF SMOKED MOZZARELLA, OR SHREDDED MOZZARELLA
SMALL CAN OF COCONUT MILK
3 TBS HONEY MUSTARD 
SMALL PACKAGE MUSHROOMS, SLICED
SALT AND PEPPER TO TASTE

Heat olive oil in a large skillet or pan over medium heat

Season chicken with salt and pepper.  Dredge cutlets in seasoned flour, then eggs and finally in panko.  Brown cutlets, in batches if necessary, remove and set aside.  Top the cutlets with the prosciutto and then the cheese.

Add a little more olive oil to the pan and add the mushrooms.  Saute for a minute or two and add coconut milk.  Scrape the bottom of the pan to loosen up any brown bits.  Add the honey mustard and bring the sauce to a simmer. Salt and pepper to taste. 

Add the chicken to the pan and continue cooking until the chicken is cooked through, 10-15 minutes.  Finish under the broiler if possible to brown the cheese.  
 

ENGINE 2 DIET'S "MIGAS ESPECIALES"

MIGAS IS A WORD DERIVED FROM THE SPANISH WORD FOR CRUMBLES.  IT IS A DISH TRADITIONALLY MADE USING EGGS, SAUSAGE, CHEESE, SALSA AND TORTILLAS.  TRY THIS PLANT-STRONG VERSION FROM OUR FRIENDS AT ENGINE 2 DIET TO SPICE UP YOUR MORNING BREAKFAST!

Serves 3

1 ONION, CHOPPED
8 OZ. MUSHROOM, SLICED
2 TOMATOES, CHOPPED
1 LB. FIRM TOFU, DRAINED, PRESSED WITH A CLOTH, AND MASHED
1 TSP. TURMERIC
3 CORN TORTILLAS, CUT INTO 1 INCH SQUARES
1 CAN FAT-FREE VEGETARIAN REFRIED BEANS, WARMED IN NON-STICK SKILLET
SALSA
CORN TORTILLAS (USE AS TOAST OR A TACO)

Sauté onion in non-stick skillet on medium heat with a little water or low sodium vegetable broth for 3 minutes or until translucent.

Add mushrooms and tomatoes. Cook for 7 minutes or until most of their juices have been cooked away.

Add tofu, turmeric, and tortillas squares. Cook for a few minutes, or until mixture is warmed through.

Place a generous spoonful of migas on a plate and top with salsa. Or, serve in corn tortillas for breakfast tacos!

ROPA VIEJA

ROPA VIEJA LITERALLY TRANSLATES TO "OLD CLOTHES" IN SPANISH.  IT IS A SHREDDED BEEF DISH THAT IS USUALLY MADE WITH A SOFRITO, WHICH IS A TOMATO BASE SAUCE IN SPANISH AND LATIN COOKING.  IT IS TYPICALLY MADE UP OF PEPPERS, ONIONS, GARLIC AND CILANTRO.  THERE ARE STORE BOUGHT VARIETIES THAT WOULD BE JUST FINE FOR THIS RECIPE, BUT I PREFER TO MAKE MY OWN.  THIS IS A STOVE-TOP VERSION BUT CAN EASILY BE DONE IN A SLOW COOKER.

Serves 3-4

1 FLANK STEAK CUT UP INTO THIRDS
1 ONION, PEELED AND SLICED
2 GARLIC CLOVES, CHOPPED
3 BELL PEPPERS, STEMMED,SEEDED AND SLICED
BUNCH OF CILANTRO
RED WINE VINEGAR
LARGE CAN OF TOMATO SAUCE 
SMALL CAN OF LOW SODIUM BEEF BROTH
CUMIN
SALT 
PEPPER
OLIVE OIL
RICE, COOKED ACCORDING TO PACKAGE
 

Season steak with salt and pepper

In a large dutch oven or pot, heat a few "glugs" of olive oil over medium-high heat

When the oil just starts to smoke, brown the steak in batches on all sides and set aside on a plate. Add the onions to the pot, season with a pinch of salt.  When onions are translucent add the peppers and garlic to the pot.  When garlic just starts to brown, pour in a few splashes of red wine vinegar to deglaze the bottom of the pan.  Scraping any brown bits stuck to the bottom. 
Add the tomato sauce to the pan and season with salt, pepper and cumin to taste. 

Return the steak to the pan and just enough beef broth to cover.  Cover the pot and simmer for 2-3 hours or until the steak is fork tender.  
When the steak is done, remove to a bowl and shred.  Return the steak back to the pot and simmer uncovered for about 30 minutes to thicken the sauce up a little. 

Serve over rice and garnish with cilantro
 

PENNE WITH ROASTED BROCCOLI AND GARLIC

To say I ate well on my honeymoon in Italy would be an understatement.  The flavors, smells and sights of the country where my ancestors came from will always be ingrained in my memory.  Every meal had one thing in common, simplicity, both with the ingredients and technique.  This pasta dish exemplifies that in the roasting of the fresh broccoli, which caramelizes the vegetables natural sugars, adding another dimension of flavor.  The slightly sweet crispy brown bits of broccoli, the salty sharpness of the cheese and the heat of the pepper all come together with the help from some good extra virgin olive oil.  Buon appetito!

Serves 3-4
3 SMALL HEADS OF BROCCOLI, CUT INTO FLORETS AND STEMS SLICED 
6 GARLIC CLOVES, PEELED AND SMASHED
1 1/2 LBS PENNE, YOU CAN SUBSTITUTE WHOLE WHEAT PASTA
EXTRA VIRGIN OLIVE OIL
CHILI FLAKES
PARMESAN CHEESE

Preheat oven to 450*

Toss broccoli in a bowl with some olive oil and a touch of salt and pepper.  Spread the florets out in a single layer on a baking sheet and roast for 20-25 minutes until just tender and edges have started to brown.  

As the broccoli roasts, heat a few big "glugs" of olive oil in a large pan over medium heat.  Add the garlic, being careful not to burn.  When the garlic is a golden brown remove and add as much chili flakes to the pan as you desire.

While broccoli is roasting and the garlic is browning , cook the pasta for 1 -2 minutes less than what the package says in salted water.  Al dente is best!

When the pasta is done, drain, while reserving the pasta water in the pot.  Add the pasta to the pan with olive oil and chili flakes, toss in the broccoli and a couple spoonfuls of pasta water.  Stir and continue to cook over medium heat for a minute or two until pasta is cooked to al dente.  Remove the pan from the heat and sprinkle in some parmesan cheese and a couple swirls of olive oil.  The parmesan cheese and pasta water will combine, creating a light sauce that will coat the pasta.  Serve with extra chili flakes for those who like the heat!

We eat with our eyes first...

so the saying goes.  Fork and Hose Co. receives so many great meal pics every day from our followers and for that we cannot thank all of you enough.  We try to post as many as possible but unfortunately some we just can't post because of either poor photo quality, half-eaten or not being the finished product.  We get it though, we are firefighters not photographers!  Heck, many times it's hard to get a pic because the crew is ravenous and dives right into the plate.  So we here at F&H Co. thought we might give you guys some pointers on food photography that we learned from Food Network star The Pioneer Woman.  A better photo means a better chance at being featured on our soon to be new RECIPE and TIPS section on the website! Ooops, did I just let the cat out of the bag!?

Don't get so close to the food that your not sure what your even looking at

Try and keep the photos light and bright

Avoid using the flash, try to capture natural light such as near a window

White dishes make the best backdrops for food photos

Fill up most of the frame with food, try to avoid dead space

And finally, just keep taking pictures!  It's the only way to get better!

Here is some Penne with Broccoli, Garlic and Oil that I made

Firehouse Kitchen: Behind the Scenes

Fork and Hose Co. just filmed another two episodes of Firehouse Kitchen !  This time around it was with our good friends at 555 Fitness , so not only will there be healthy cooking but great firehouse friendly fitness tips as well.  To say we had fun filming at the Bayport Fire Department, Home of the Red Devils, would be an understatement.  These episodes will air sometime around July, but here are some behind the scene pics of the shoot!  

We are our own worst enemy!

Many of you know what Fork and Hose Co. is all about, providing inspiration to firefighters and civilians in the kitchen by sharing meals, recipes and workouts from our friends at 555 Fitness .  We put a strong emphasis on healthier dishes as often as possible because we know the problem facing firefighters in America, LODD's (line-of-duty-death) due to cardiac related events.  This article that was put out by Firehouse magazine back in January of 2012 is more relevant today than ever.  Please take the time to read it and see the realities of obesity in the fire service and the impact it has, only WE can change this disturbing trend.  Let's all try to eat better and exercise more so we can change the statistics! Find the article here !

Throwdown Thursday - PROTEIN EGG "CUPCAKES"

Every Thursday we feature a recipe or tip for our friends at  The Firefighter Throwdown  .  This week we have a recipe that is perfect for those who don't have time to make a breakfast every morning.  These are Protein Cupcakes from Ewa of 555 Fitness , another good friend of ours!

Pre-heat oven to 350*

Grease a muffin pan with coconut oil, butter or ghee

Mix together egg whites or whole scrambled eggs

Add anything you would like such as spinach, mushroom, bacon, sausage, sweet potato, tomato, etc. to the egg mixture.

Fill the muffin tin with the egg mix and bake for 20-25 minutes till the eggs have set

And there you go! An easy breakfast you can re-heat right in the microwave!

Also, if you are going to the Throwdown be on the lookout for the 555 Fitness crew!

Interview with Engine 2 Diet !

Here at Fork and Hose Co. we strive to provide recipes and meals that will inspire firefighters and non-firefighters alike to be more conscious of what goes on their plate.  Our friends at Engine 2 Diet have added another dimension to how we can improve firefighter health and fitness by showing us what it means to be plant-strong !  They just started a new series on their blog The Daily Beet about real men who it eat plants entitled "What's on Your PL8" and they chose us to be the first interview! Head over to their blog to read the full story! 

Time for our Engine 2 Diet "Meatless Monday" feature!

Every first Monday of the month we feature recipes that are both firefighter approved and "Plant-Strong" !  These recipes come from our friends at The Engine 2 Diet and firefighters from all over !

The first recipe is for the Engine 2 Diet "Raise the Roof Sweet Potato Lasagne" 

INGREDIENTS:

• 1 onion, chopped
• 1 small head of garlic, all cloves chopped or pressed
• 8 ounces mushrooms, sliced
• 1 head broccoli, chopped
• 2 carrots, chopped
• 2 red bell peppers, seeded and chopped
• 1 can corn, rinsed and drained
• 1 package Silken Lite tofu
• ½ teaspoon cayenne pepper
• 1 teaspoon oregano
• 1 teaspoon basil
• 1 teaspoon rosemary
• 2 jars Engine 2 approved pasta sauce
• 2 boxes whole grain lasagna noodles
• 16 ounces frozen spinach, thawed and drained
• 2 sweet potatoes, cooked and mashed
• 6 roma tomatoes, sliced thin
• 1 cup raw cashews, ground

PREPARATION:

Pre-heat oven to 400 degrees.
Sauté the onion and garlic on high heat for 3 minutes in a wok or nonstick pan.
Add the mushrooms and cook until the onions are limp and the mushrooms give up their liquid.
Remove them to a large bowl with a slotted spoon.
Reserve the mushroom liquid in the pan.
Sauté the broccoli and carrots for 5 minutes and add to the mushroom bowl.
Sauté the peppers and corn until just beginning to soften. Add them to the vegetable bowl.
Drain the silken tofu by wrapping in paper towels. Break it up directly in the towel and mix into the vegetable bowl.
Add spices to the vegetable bowl and combine.
To assemble the vegetable lasagna :
Cover the bottom of a 9-by-13-inch casserole with a layer of sauce.
Add a layer of noodles.
Cover the noodles with sauce. This way the noodles cook in the oven, saving time and energy.
Spread the vegetable mixture over the sauced noodles.
Cover with a layer of noodles and another dressing of sauce.
Add the spinach to the second layer of sauced noodles.
Cover the spinach with the mashed sweet potatoes.
Add another layer of sauce, the final layer of noodles, and a last topping of sauce. Cover the lasagna with thinly sliced roma tomatoes.
Cover with foil and bake in the oven for 45 minutes.
Remove the foil, sprinkle with the cashews, and return to the oven for 15 minutes. Let lasagna sit for 15 minutes before serving.

Fork and Hose Co. goes to the big screen......well sorta

This week I will be filming an episode of the Firehouse Kitchen TV show !  Ray Cooney, the host and a retired FDNY firefighter, loves what we are doing here at F&H Co. and after speaking with him invited us to be on an episode.  At first I had a dish planned out, but after having to reschedule the shoot I came up with the idea to get everyone who has supported us involved.  On our Instagram and Facebook page I gave three dish options and whichever gets the most votes by Wednesday will be the dish that I cook on the show !  So if you haven't done so yet, go and VOTE!

Go to www.firehousekitchenshow.com for more details about the show

The Fork and Hose Co. crew....

We here at Fork and Hose Co. believe in teamwork , whether it's on the fireground or in the kitchen and so we have teamed up with like-minded people to "make the push" possible !

Every Monday, our friends at 555 Fitness feature a healthy firehouse meal ! To get your healthy recipe considered tag us @forkandhoseco 

We "back-up" our friends at 555 Fitness by featuring one of their effective workouts every Friday, these WOD's (workout of the day) require very little equipment and time !

F&H Co. also teamed up with the Engine 2 Diet !  Every first Monday of the month we feature all plant-based recipes and meals to show how delicious and beneficial veggies can be! 

Just recently we started working with the FirefighterThrowdown, a rigorous fitness competition for firefighters ! Every Thursday from now until the games at the end of January we will have "Throwdown Thursdays" where we will feature meals and tips that will help fuel you through your workouts !