BATTLE OF THE BRAVEST CHEFS - SMOKED COFFEE RUBBED TRI-TIP

CHEF: A.J. FUSCO ~ FIREFIGHTER, HARRISON F.D.

DISH: SMOKED COFFEE RUBBED TRI-TIP STEAK WITH MAPLE-CHIPOTLE BBQ SAUCE

I USED MESQUITE WOOD CHIPS WHICH CAN ADD TOO STRONG OF A SMOKE FLAVOR ON MEATS OTHER THAN BEEF.  THIS CUT PAIRED WITH THE COFFEE RUB WAS A PERFECT COMPLIMENT.

ONE OF THE TWO RULES FOR THE COOK-OFF WAS THAT IT HAD TO BE A DISH WE HAD NEVER MADE AT THE FIREHOUSE.  THIS PRESENTED A SMALL CHALLENGE SINCE I LIKE TO USE THE FIREHOUSE AS MY "TESTING GROUNDS" FOR MUCH OF WHAT I COOK.  I DECIDED ON TRI-TIP STEAK, WHICH IS A CUT I HAVE NEVER USED BEFORE.  I ALSO USED A TECHNIQUE I HAVE NEVER TRIED ON A STEAK, LOW AND SLOW SMOKING.  THIS CUT IS FROM THE BOTTOM SIRLOIN OF THE STEER AND IS MOST POPULAR IN SANTA MARIA, CALIFORNIA.  IT IS VERY LEAN SO IT IS TYPICALLY COOKED HOT AND FAST, BUT RULES WERE MEANT TO BE BROKEN......

I SERVED THE STEAK WITH A SIDE OF MEXICAN CORN POLENTA AND KALE CHIPS WITH BACON.  I TOOK INFLUENCE FROM AMERICAN BARBECUE, MEXICAN AND ITALIAN CUISINES.  THE POLENTA HAS COCONUT MILK FOR SWEETNESS, ROASTED CORN, CILANTRO, LIME JUICE AND COTIJA CHEESE, ALL THE FLAVORS OF THE POPULAR MEXICAN STREET FOOD.  THE KALE IS A PLAY ON SOUTHERN GREENS THAT ARE USUALLY MADE WITH COLLARDS.  I WANTED A CRUNCHY TEXTURE IN THE DISH SO I MADE THEM INTO CHIPS AND ADDED BACON INSTEAD OF THE SMOKED HAM HOCK WHICH IS TYPICALLY FOUND IN GREENS.

INGREDIENTS FOR THE STEAK:

2-3 LB TRI-TIP STEAK
YOUR FAVORITE RUB* WITH EQUAL PARTS COFFEE GRINDS MIXED IN
WOOD CHIPS - I USED MESQUITE BUT APPLE, HICKORY AND OAK WOULD ALL WORK WELL
*A SIMPLE RUB THAT CAN BE USED FOR THIS IS EQUAL PARTS SALT, PEPPER, BROWN SUGAR, PAPRIKA, GARLIC POWDER, COFFEE GRINDS

PROCEDURE:
RUB THE STEAK LIBERALLY WITH YOUR COFFEE RUB, PREFERABLY OVERNIGHT

GET YOUR GAS GRILL TO A STEADY 250* USING ONE BURNER

PLACE YOUR WOOD CHIPS IN A TINFOIL PACKET OR WOOD CHIP HOLDER ON THE GRATES ABOVE THE BURNER THAT IS ON

WHEN THE CHIPS START TO SMOKE, PLACE THE STEAK ON THE BURNER FARTHEST FROM THE ONE THAT IS ON

SMOKE THE STEAK FOR APPROXIMATELY 2 HOURS OR UNTIL INTERNAL TEMPERATURE REACHES AROUND 135*,  THE TEMPERATURE WILL

RISE A FEW DEGREES.  WITH THIS CUT YOU DO NOT WANT TO GO PAST MEDIUM OR IT WILL BE TOUGH AND DRY.

SLICE THINLY AGAINST THE GRAIN, SERVE WITH BBQ SAUCE

 

MAPLE-CHIPOTLE BBQ SAUCE:
 

15 OZ. CAN TOMATO SAUCE
1/2 C REAL MAPLE SYRUP
1/4 C APPLE CIDER VINEGAR
2 CHIPOTLES IN ADOBO SAUCE, SEEDED AND CHOPPED
1 TBS. ADOBO SAUCE FROM THE CAN
1/4 C SAME RUB USED ON STEAK
 

PROCEDURE:
PLACE INGREDIENTS IN A MEDIUM SAUCEPAN

SIMMER FOR 20 MINUTES

BATTLE OF THE BRAVEST CHEFS - OSSO BUCCO

CHEF: CHRIS LUZZI ~ FIREFIGHTER/MASTER ANGLER, GREENVILLE F.D.

DISH: OSSO BUCCO a.k.a A.J. "OSSO" FUSCO

      LUZZI'S VEAL SHANKS BRAISING SLOWLY IN THE OVEN

WHEN I CAME UP WITH THE IDEA TO HAVE A "DIGITAL" COOK-OFF FOR THE BATTLE OF THE BRAVEST CHARITY HOCKEY GAME, I KNEW EXACTLY WHO TO CALL.  FIREFIGHTER CHRIS LUZZI FROM THE GREENVILLE FIRE DEPARTMENT HAS BEEN A FORK AND HOSE CO. SUPPORTER FROM DAY ONE, HE IS A BEAST IN THE FIREHOUSE KITCHEN CRANKING OUT LASAGNAS, BBQ, PORK CHOPS, YOU NAME IT.  IT WAS NO SURPRISE WHEN HE ACCEPTED MY CHALLENGE, AND BOY DID HE BRING IT WITH HIS OSSO BUCCO, THAT HE NAMED AFTER ME OF ALL PEOPLE!  I WAS GIVEN THE NICKNAME "BUCCO" BY A FRIEND,  IT REFERS TO CHEF ARTIE BUCCO FROM THE SOPRANOS.  WELL PLAYED SIR....

CHRIS PAIRED THE TRADITION MILANESE DISH, OSSO BUCCO, WITH A CREAMY MUSHROOM RISOTTO AND SAUTEED PEAS WITH ONIONS

LUZZI'S OSSO BUCCO

INGREDIENTS:
-4 veal shanks 2-3 inches thick
-enough flour to coat 4 shanks
-1/2 cup chopped sweet onions
-1 cup white cooking wine *optional
-1/2 cup chopped celery
-salt and pepper to taste
-1/2 cup chopped carrots
-2 cups chicken stock
-2 tbsp of garlic minced
-3-5 sprigs of fresh thyme
-1/4 lb pancetta 

PROCEDURE:

1) Heat up Dutch oven over stove on medium heat bout 5 min.  Add pancetta and cook until 

it becomes crispy and most of fat has liquefied. Remove pancetta leaving remaining fat in 

pan.

2) Salt, pepper and flour the veal shanks. Brown veal shanks on ALL sides. When brown 

remove and set aside.

3) Deglaze the pan if at home use dry white wine!!!!!!! If at the firehouse use chicken stock

4) Add onions celery and carrots to the Dutch oven and cook until they brown a little or they 

become translucent(if they start to stick and burn a little deglaze again) then add garlic 

and thyme 

5) Add the shanks and pancetta back to the pan add remaining wine(if at home otherwise 

use chicken stock) then add some more chicken stock to bring the level of the liquid half 

way up the side of the veal shank. Bring the liquid to a simmer then cover and bake in the 

oven for about 2 hours at 325

THROWDOWN THURSDAY - "ROOM AND CONTENTS" RUB

SMOKE SHOWING - PART 1

TIME TO THROW DOWN ANOTHER RECIPE WITH OUR FRIENDS FROM THE FIREFIGHTER THROWDOWN.  THIS WEEK WE CONTINUE OUR 2 PART SERIES "SMOKE SHOWING" WHERE WE ARE THROWING DOWN SOME TIPS AND RECIPES ON USING SMOKE IN COOKING AT THE FIREHOUSE.  IN PART 1 OF OUR TUESDAY TIPS WE DISCUSSED HOW TO GO ABOUT USING WOOD CHIPS AND THE DIFFERENT TYPES OF WOOD.  LOW AND SLOW BARBECUE DOES NOT HAVE TO BE FATTY CUTS OF BEEF AND PORK.  FOR THIS RECIPE WE SHOW YOU HOW YOU CAN ACHIEVE THOSE GREAT BARBECUE FLAVORS USING CHICKEN!

THIS WEEKS RECIPE GET'S MUTUAL AID FROM OUR INSTAGRAM BROTHER @DCFD1958 FROM THE DISTRICT OF COLUMBIA FIRE DEPT.

FORK AND HOSE CO.'S "ROOM AND CONTENTS" RUB
Room and Contents refers to a one room fire that is easily extinguished.  This simple rub has a hint of spiciness from the chile powder and pepper flake that gets "extinguished" by a touch of sweetness from the brown sugar.

Yields enough for one bird, with extra left over
3 TBS. KOSHER SALT
2 TBS. BLACK PEPPER
2 TBS. CHILE POWDER
1 TBS. RED PEPPER FLAKES
2 TBS. BROWN SUGAR
1 TBS. GARLIC POWDER
1 TBS. PAPRIKA
1 TBS. CORIANDER

 

DCFD1958's WHOLE CHICKEN

Apply your favorite rub all over the bird, liberally

Get your grill/smoker at a consistent 250*

Smoke over cherry wood for 3 hours.  Other types of wood such as apple, oak and hickory are also great for poultry

Serve

BATTLE OF THE BRAVEST CHEFS

This weekend I will be playing in a charity hockey game benefitting the local Ronald McDonald House here in Westchester County.  The game is called the Battle of the Bravest and features the White Plains Fire Department v.s. Westchester Fire (a county wide team).  I knew I wanted to get Fork and Hose Co. involved in some way so I came up with a "digital cook-off" between me and a regular F&H Co. supporter/firefighter chef extraordinaire Chris Luzzi !

TIPS TO THROWDOWN

SMOKE SHOWING......Part 1

WITH THE WEATHER GETTING NICER IT'S TIME TO FIRE UP THE SMOKERS.....DON'T HAVE ONE?  DONT WORRY, A GAS GRILL CAN BE CONVERTED INTO A SMOKER IN A FEW EASY STEPS.  

Time to talk about one of my favorite "styles" of food in our Tip to Throwdown with our friends at the Firefighter Throwdown.  It's all about barbecue, but I am not referring to burgers and hot dogs.  I am talking the real deal with hardwood charcoal and fire.  Unfortunately, this isn't the best option for firehouse cooking.  It would be damn near impossible to properly smoke anything with real wood with the threat of being interrupted to go on a run and not be able to tend to the fire.  But this is not the be all end all, barbecue with real smoke flavor is achievable using a gas grill.  Whether you are cooking a pork shoulder low and slow or a salmon fillet hot and fast, smoke adds tons of flavor without the addition of any fat or calories.  But not all smoke is created equal, let me explain.....

There are many types of wood you can use when it comes to barbecue, for a gas grill method your best option is wood chips due to their ease of use and fairly consistent burn rate.  I prefer apple and hickory for pretty much anything especially pork and chicken.  Cherry is also great if you can find it.  Mesquite can sometimes impart a harsher smoke flavor, so I try to avoid using it with anything but beef.  If I am using my offset smoker at home it's all oak, but thats a discussion for another day....

Barbecue can be intimidating, but it's fairly simple when you break it down to the basics.  

What you need: Wood chips and either a cast iron wood chip holder (pictured below) or tinfoil.  That's it.

Technique: Now take your wood chips and soak them in water if you would like for a half hour or so.  I find the chips tend to burn less slowly when you do, which isn't a bad thing.  Then place the chips in the holder.  If your using the tinfoil method, wrap the chips in foil and poke some holes in it to allow smoke to escape.  Place the holder or tinfoil on the grill burner covers after you have found the optimum setting/temperature for what you are cooking.  For longer cooks, you may only need one burner on that is farthest away from the meat.  After 5-10 minutes you should start to see wisps of smoke!

The temperature and time at which you smoke different cuts of meat can vary.  That is the hardest part of barbecue, but don't worry because next week we will tackle that subject in Part 2 of SMOKE SHOWING.  Stay tuned this Thursday for a THROWDOWN THURSDAY recipe, SMOKE SHOWING edition!

THROWDOWN THURSDAY - CAULIFLOWER "RICE" WITH SHRIMP

EWA'S CAULIFLOWER FRIED "RICE" WITH SHRIMP

TIME TO THROW DOWN ANOTHER RECIPE WITH OUR FRIENDS FROM THE FIREFIGHTER THROWDOWN!  THIS WEEK'S TUESDAY TIP WAS HOW TO TURN CAULIFLOWER INTO CAULIFLOWER "RICE" AND NOW WE HAVE A RECIPE FOR YOU TO USE IT IN.  

IN THE SHORT AMOUNT OF TIME I HAVE KNOWN EWA FROM 555 FITNESS, I HAVE LEARNED THAT THIS GIRL CAN COOK!  IM ALWAYS INSPIRED WHEN I SEE HER INSTAGRAM FEED @MOREWEIGHTMORECAKE.  NOT ONLY IS THIS RECIPE IS A GREAT ALTERNATIVE TO CHINESE TAKE-OUT, BUT IT CAN BE TAILORED TO YOUR LIKING AND IT IS SUPER QUICK TO PREPARE.

INGREDIENTS
- 3 CUPS RAW CAULIFLOWER PULSED IN A FOOD PROCESSOR, MICROWAVED 3-5 MINUTES
- 1/2 C FROZEN PEAS
- 1/2 C CARROTS, THINLY SLICED
- 3-4 GARLIC CLOVES, MINCED
- 1/2 C ONION, DICED
- SHRIMP (SUBSTITUTE ANY OTHER MEAT YOU LIKE)
- 1 EGG AND 2 EGG WHITES, SCRAMBLED
- LIQUID AMINOS, COCONUT AMINOS OR SOY SAUCE
- WATER CHESTNUTS

1. In a large pan, saute garlic and onions in olive oil on a medium/high heat, until onions become soft and transparent. (about 2-3 minutes)

2. Add in peas, and carrots (feel free to thaw or microwave these ahead of time)and cook until carrots begin to soften and peas are heated through, about 3-4 minutes

3. Next stir in scrambled eggs , cauliflower liquid aminos, cooked shrimp, water chestnuts (and any other veggies/meat you desire). Cook stirring frequently for about 5-7 more minutes.
 

TIPS TO THROWDOWN

TIME TO THROW DOWN ANOTHER TIP WITH OUR GOOD FRIENDS AT THE FIREFIGHTER THROWDOWN.  THIS WEEK WE PROVIDE A HEALTHY ALTERNATIVE TO THE STARCH THAT MAKES A REGULAR APPEARANCE ON FIREHOUSE PLATES EVERYDAY.  WE ALL KNOW THAT RICE HAS ITS PLACE ON A MENU, BUT WE CAN SAVE SOME CALORIES AND CARBS IF WE JUST USE..........CAULIFLOWER!  YOU READ THAT CORRECTLY, CAULIFLOWER.

Now you are probably wondering how rice falls into this equation, but first let's talk about the many benefits cauliflower has to offer.  The cruciferous vegetable family consists of not only cauliflower but broccoli, bok choy, cabbage, brussels sprouts and other green leafy veggies.  But we are hear to talk about cauliflower.  It is loaded with antioxidants such as vitamin C and Manganese as well as carotenoids such as beta-carotene, all of which are known to reduce your risk of cardiovascular disease and certain cancers.  It is also a known anti-inflammatory due to its vitamin K and omega-3 fatty acid content.  Cauliflower is also a good source of fiber, containing about 3g per cup. 

Now go get yourself a food processor, and be prepared to be amazed.  The first time I did this I had one of those "why didn't I think of that before" moments.  It's is so simple and delicious you will find yourself wanting to replace rice with cauliflower "rice" on the regular.  There are many ways to use and cook the "rice".  You can saute, steam and even microwave it but whatever you do just make sure to not overcook it.  You want a crunchy texture resembling regular grain rice.  This week for Throwdown Thursday with the Firefighter Throwdown we will feature a recipe using cauliflower "rice".  Stay tuned!

Technique-

Remove stem and leaves from a head of cauliflower.  Cut into chunks. Place in food processor and pulse until the cauliflower resembles little grains of rice.  

TIPS TO THROWDOWN

IT HAPPENS ALL TOO OFTEN, BREAKFAST TAKES A BACKSEAT TO LUNCH AND DINNER.  THE TRUTH OF THE MATTER IS BREAKFAST COULD ARGUABLY BE THE MOST IMPORTANT MEAL OF THE DAY.  TODAY FORK AND HOSE CO. AND THE FIREFIGHTER THROWDOWN WILL SHOW AN EASY TIP ON STARTING YOUR DAY OFF RIGHT!

We get to the station and we do what we always do, grab a cup of coffee and join in on whatever conversation may be already in progress, most likely how to solve the world's problems.  Then the decision on what to eat for breakfast comes up.  This is when it's so important to make the right choice because what you decide now, will affect how you feel, eat and perform for the rest of the day.  The ideal breakfast should contain protein, carbs and fat as these will all help fuel us through our workouts and on the fireground.  We should avoid processed food at all costs and try to stick to whole foods. Today's world of convenience has made it all too easy for us to grab the nearest bagel or sugary cereal and call it a day, forgetting that these do not contain any nutritional value.  But convenience does not mean we have to sacrifice nutrition and flavor.  Here is a tip on how you can prep a healthy and delicious breakfast ahead of time for the crew and at home.  Just grab a muffin tin!

 I first saw egg "muffins" when Ewa of 555 Fitness made them and after trying them on my own I was sold. Not only are they easy to make, but you can customize them however you would like, use what you have on hand or is in season.  They reheat well if done ahead of time or eat them when they are nice and hot out of the oven.  Below is an example of some that firefighter Drew McKenna from Australia made.  Drew is not only a firefighter but a fitness athlete and great cook in the firehouse kitchen.  You can check out what he is cooking up on Instagram and Facebook @TONGSANDTURNOUTS.

BONUS RECIPE from Drew McKenna

Preheat oven to 320-350*  Line each cup of the muffin tray with baking paper.  Wrap a strip of prosciutto around the inside, throw in some chopped scallion and tomato.  Season with garlic, herbs, salt and pepper to taste.  Depending on how youprefer them, drop in a whole egg or scrambled egg.  Bake in the oven till desired doneness for the eggs.

Some other options that are great for these are cooked sweet potato, peppers, spinach, bacon, kale and whatever else you can think of.  Just have fun with it!

PEANUT BUTTER. JELLY. COOKIES

NOW THAT IVE GOT YOUR ATTENTION, LET ME ELABORATE.....

THROUGH SOCIAL MEDIA, FORK AND HOSE CO. HAS BEEN ABLE TO REACH FIREFIGHTERS ACROSS THE GLOBE.  IT HAS TRULY BECOME A PLACE FOR WORLDLY INSPIRATION IN THE FIREHOUSE KITCHEN AND I AM FOREVER GRATEFUL TO THOSE WHO CONTRIBUTE AND FOLLOW US.  BUT SOMETIMES THERE ARE THOSE WHO ARE "RIGHT IN OUR BACKYARD" DOING GREAT THINGS, SUCH IS THE CASE WITH UNCLE RICHIE'S COOKIES......

While we here at Fork and Hose Co. believe in the importance of eating healthier in the firehouse, we also know that treating yourself once in a while is just as important.  A few extra squats and burpees and your good to go! 

Uncle Richie's Cookies was started in August of 2012 by Richard Ahmed, a proud father, firefighter and baker.  He is a firefighter in the Fire Department of New York with Ladder 160, Engine 326 and Battalion Chief 53 out of Oakland Garden, Queens.  His passion for baking, family and firefighting is what made me want to try Uncle Richie's Cookies and boy am I glad I did.  In the picture above on the left, we have the Dark Chocolate Walnut Sea Salt cookie.  This cookie has so much going on its crazy, the soft dough is balanced out by the crunch of the walnut.  The dark chocolate has just the right amount of bitterness and sweetness.  And the piece de resistance, the sea salt!  Salty and sweet, probably my favorite of any flavor combination.  And then we have the Peanut Butter and Jelly cookie.  This is the cookie that really caught my eye, literally.  You can see in the picture how there is actually jelly in the peanut butter cookie.  Uncle Richie cuts the cookie in half so that you get the full effect, genius!  It is so well balanced, neither component over power each other.  I can sum this cookie up in one word, ADDICTING.  I can not wait to try some of his other creations!

Check Uncle Richie's cookies out on Facebook and  Instagram !

To order, email Uncle Richie at unclerichiescookies@gmail.com , call or text (917)658-4187

THE SCENE WHEN I GAVE THE FELLAS THE COOKIES!

THROWDOWN THURSDAY - SCALLOP STUFFED SALMON

JIMMY G'S "SCALLOP STUFFED SALMON"

TIME TO THROWDOWN ANOTHER RECIPE WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN.  THIS WEEK IS A SPECIAL ONE BECAUSE WE ARE FEATURING A DISH FROM THROWDOWN COMPETITOR JIMMY GAUDET OF THE ALBANY FIRE DEPARTMENT IN NEW YORK.  

FISH IS CERTAINLY NOT THE MOST POPULAR TYPE OF FOOD IN THE FIREHOUSE, WHICH IS UNFORTUNATE BECAUSE IT IS PACKED WITH NUTRIENTS.  BUT WE ARE HERE TO HELP YOU CHANGE THAT.  TO START, THEY ARE LOADED WITH PROTEIN, WHICH IS ESPECIALLY IMPORTANT FOR THE REBUILDING OF MUSCLE.  A 6 OZ. PORTION OF WILD SALMON CAN HAVE UP TO 34 GRAMS OF PROTEIN, ALL THE WHILE SUPPLYING YOU WITH HEART HEALTHY OMEGA 3 FATTY ACIDS.  UNLIKE OTHER ANIMAL PROTEINS, FISH CONTAIN LITTLE TO NO SATURATED FATS, WHICH CAN INCREASE BAD CHOLESTEROL.  TUNA IS ALSO A GREAT CHOICE,  A 6 OZ. PORTION MAY CONTAIN A WHOPPING 52 GRAMS WITH ONLY 260 CALORIES.

THIS RECIPE FOR STUFFED SALMON IS A GREAT WAY TO INTRODUCE FISH INTO THE FIREHOUSE BECAUSE IT IS QUICK, SIMPLE AND DELICIOUS!

SERVES 6
INGREDIENTS

6 - 6oz. WILD SALMON FILLETS
1/2 lb BAY SCALLOPS (These are the smaller version,  the larger being the Diver or Sea Scallop)
6oz. PACKAGE STOVE TOP STUFFING
PAPRIKA
1 LEMON
OLIVE OIL
SALT AND PEPPER

DIRECTIONS

Preheat oven to 350*

Put scallops and stuffing in a food processor or blender and pulse until roughly chopped and combined

Fry the scallop stuffing mixture in a pan with a drizzle of olive oil, some paprika, salt and pepper, remove and set aside

Lay the salmon fillets flat, sprinkle with some paprika and juice from 1/2 lemon and then place a thin layer of stuffing on the fillets.

Roll the fillets up and place seam-side down on a parchment paper covered baking sheet, season with a little more paprika. 

Bake for 25-30 minutes, remove from oven and squeeze the remaining lemon juice over the top. Serve

CALORIES: 470 approx. per serving
 

TIPS TO THROWDOWN

SHOP SEASONAL

Time to throw down a tip with our friends at the Firefighter Throwdown!

You probably never thought about it this way but the supermarkets have made it easier for us to shop better.  The first department you usually walk into is the produce aisle, the bright colors and different textures capture your attention immediately.  This is where you will find some of the most nutritious and delicious food available year round, and if you shop smart, some of the cheapest as well.  As firefighters who cook, we know that making a great meal while keeping the cost down is very important. Shopping for produce that is in season has many benefits, the first being that it is usually cheaper than when it is out of season.  Secondly, vegetables and fruits that are in season almost always taste better.  Nothing beats the taste of a juicy summer tomato or the sweetness of roasted pumpkin in the fall.  Keep in mind that each region of the country has it's own produce "season", so a little research can help you find out what's good before you head to the market.  Below is a general example of what is available and when.  Shop smart, eat smart!

LENTIL SOUP FROM ENGINE 2 DIET

IT GOES WITHOUT SAYING THAT WE HAVE HAD A CRAZY WINTER ALL OVER THE COUNTRY, FRIGID TEMPERATURES AND SNOW SEEM TO BE AN EVERYDAY OCCURRENCE.  NOTHING CURES THE WINTER BLUES LIKE A NICE HOT BOWL OF SOUP, AND THIS LENTIL SOUP FROM OUR FRIENDS AT ENGINE 2 DIET DOES JUST THAT.  LENTILS ARE VERY LOW IN FAT WITH TONS OF FIBER AND PROTEIN, IN OTHER WORDS THEY ARE PERFECT FOR FUELING YOU THROUGH YOUR WORKOUT OR ON THE FIRE FLOOR..

LENTIL SOUP

SERVES 4

INGREDIENTS:

1 ONION, CHOPPED
3 CLOVES GARLIC, MINCED
2 BAY LEAVES
16 OZ LENTILS, RINSED AND DRAINED
32 OZ VEGETABLE STOCK
2 C WATER
1 TSP DRIED THYME
½ TSP WHITE PEPPER
4 CARROTS, SLICED
4 STALKS OF CELERY WITH GREEN TOPS, CHOPPED
4 CUPS SPINACH, CHOPPED
1 TBS WHITE VINEGAR

INSTRUCTIONS:

Sauté the onion, garlic, and bay leaves on high heat in a large soup pot for 5 minutes, until onion browns.

Add the lentils, stirring for 3 minutes, until warm.

Add remaining ingredients and cook covered on low heat for 20 minutes, adding water as necessary to achieve desired consistency.

Add chopped spinach and vinegar and remove from heat. Let sit covered for a few minutes before serving.

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.