TIPS TO THROWDOWN

TIME TO THROW DOWN ANOTHER TIP WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN!  THIS WEEK'S TIP IS PERFECT BOTH FOR THE FIREHOUSE AS WELL AS YOUR HOME!

No this is not a jab at our brothers in blue, but it is a great cartoon to lead us into this week's tip. 

 We all know it comes down to the all mighty dollar.  An expensive meal will usually end up in a verbal "beating" from the crews, even if it was the best dish you ever cooked.  At a recent visit to a firehouse in midtown Manhattan, I overheard the battalion chief on the loudspeaker asking for an audit on the cheesesteaks they had for lunch.  The firehouse can be a brutal place for a chef.

 In a previous Tip to Throwdown we talked about shopping seasonally to help lower the meal cost.  Another way you can do this is by using the adage "kill two birds with one stone", in other words use one ingredient in two parts of the meal.  

When shopping we obviously want to look for sales that may be going on, especially in the produce aisle.  Maybe red bell peppers are on sale for $1.99 lb instead of the normal $4.99 lb, why not use them in the meal more than once?!  We should take advantage of these deals as much as possible, your pockets and belly will thank you.  More often than not, by capitalizing on these sales that may be going on in the produce aisle, your meal will end up healthier than if you went straight to the cheap canned goods aisle for the processed crap that is on the shelves.  So now we are not just saving money, but eating better at the same time.  There are numerous ways to implement this approach when shopping, but the best advice I can give is to just use your imagination when you shop.  Think about the "theme" of the meal whether it be Asian, Spanish, Italian or American and how the ingredient that may be on sale can be used in different ways within one meal.  You may even be able to use one ingredient in both a lunch and dinner meal.  To help you out, here are some suggestions.....

                                             Portobello "bun"

                             www.veganesseats.blogspot.com

                                    Grilled portobello over salad

                                          www.simplefoodie.com

• Spinach - Stuff pork chops, steak or chicken with a side of sauteed spinach or a spinach salad
• Bell pepper - Stuff the peppers, reserving some to slice up and put on top of a side salad.  Slice some up and top a steak while using the rest chopped up for a side of home fries
• Mushrooms - Roast mushrooms for a side while using the remaining to make a gravy or sauce for your main
• Sweet potatoes - Hash for breakfast, mash for dinner
• Kale - chips for lunch, sauteed for dinner
• Portobello mushroom - use as a portobello "bun" for burgers at lunch, grilled as a side for dinner

These suggestions are just the tip of the iceberg, use your noggin' and shop smart.  No one likes a pissed off crew crying about the bill!

BISCUITS AND GRAVY...NEED I SAY MORE?

NO I AM NOT TALKING ABOUT THE RED GRAVY YOU MAY FIND SIMMERING FOR HOURS ON A SUNDAY AFTERNOON, OR THE BROWN KIND LADLED OVER YOUR TURKEY ON THANKSGIVING.  I AM REFERRING TO THE WHITE GRAVY CONSISTING OF SAUSAGE AND BLACK PEPPER, TRADITIONALLY SERVED OVER FLAKY BUTTERY BISCUITS.  THIS SOUTHERN DISH IS PURE COMFORT FOOD...BUT FIREFIGHTER/CHEF MIKE JUDGE OF THE SANTE FE COUNTY FIRE DEPARTMENT ADDS A SOUTHWESTERN TWIST TO HIS VERSION...

This is the beautiful thing about cooking, there are no rules.  Recipes were meant to be poked, shifted, manipulated and tweaked.  Through Fork and Hose Co. I have seen the influence geography has on firehouse cuisine, and it is a wonderful thing.  That is exactly what makes this dish unique with the use of green chiles in this Santa Fe inspired sausage gravy.  Firefighter Mike used garden fresh green chiles in this recipe but recommends the HATCH brand if fresh chiles are not available.  For more on this Santa Fe staple, here are a few words from Mike....

"Every region has their specialties. Most can be grown anywhere in the US, but generally regarded the best comes from that certain region. Peaches, sweet onions, potatoes all have their climates where they thrive. In New Mexico the specialty is unquestionably the green chile. Our most famous export has recently been spotted traveling out throughout the US as more and more cooks are becoming familiar with the famous flavor and more becoming comfortable working with them. Here in New Mexico, chile is as readily available as a bottle of ketchup. Restaurants come and go based on the quality of their chile. It is serious business here. Green chile can have minimal heat, just a warming note while others can be hotter than a hot jalapeño. The best part is, the versatile chile can be added to almost any dish (put on your next cheeseburger, pizza) adding an element of depth of flavor that is unique. Chile is harvested, then flame roasted to give it that extra flavor, or it is allowed to ripe into a deep red color, then dried and crushed into a powder, which is where red chile comes from. Look for some small yellow cans in the Hispanic isle at the grocery store, it will probably be from Hatch, NM and will be listed as hot or mild diced green chile. Pick one up and try it out! The green chile in this dish should add a little heat and some extra flavor to a very stout breakfast. We make this when we have a big day ahead of us and lunch might be uncertain." - Firefighter Mike Judge - Santa Fe County F.D.

BISCUITS AND GREEN CHILE GRAVY

INGREDIENTS:
GRAVY
1 LB. BREAKFAST SAUSAGE
GREEN CHILE - NEW MEXICO, FLAME ROASTED, HOT OR MILD, 8oz. OR MORE TO YOUR LIKING
3 CUPS MILK
1/3 CUP ALL-PURPOSE FLOUR
2 CLOVES OF GARLIC

BISCUITS, HOMEMADE OR CANNED 
BLACK PEPPER
EGGS

PROCEDURE:

In a large pan, add sausage and brown over medium heat. When sausage is mostly browned add garlic and green chile.  Allow to warm for a couple minutes integrating with sausage.

Sprinkle the flour evenly around the sausage. It will become pretty gummy, lower the heat and allow to cook for a minute to get the rawness out of the flour.

Add the milk and increase the heat. Bring the mixture up to a simmer and allow to simmer for a few minutes. If the mixture isn’t quite coming together, or for a thicker gravy, add two tablespoons of flour to 3 tablespoons of cold milk and mix well before pouring into the mixture. Remember, it will thicken up once it comes off the heat.

Finish with black pepper, then serve on biscuits with eggs cooked to your liking. I prefer a basted egg, in the last photo the probie made scrambled eggs - not our favorite. 
 

THE FINISHED PRODUCT...A DISH THAT WAS ORIGINALLY DESIGNED BY NECESSITY USING CHEAP INGREDIENTS TO FEED SAWMILL WORKERS, NOW TRANSFORMED INTO SOMETHING THAT CAN SATISFY THE HUNGRIEST FIREFIGHTER

THE PROBIE MADE SCRAMBLED EGGS......UNACCEPTABLE.  THIS DISH NEEDS A NICE RUNNY YOLK SO THAT IT CAN MELD INTO THE GRAVY, TAKING IT TO ANOTHER LEVEL OF FLAVOR AND DELICIOUSNESS.  PLEASE, GIVE THE RUNNY EGG A CHANCE!

THROWDOWN THURSDAY - "DR. PEPPER" PULLED PORK

TIME TO THROW DOWN ANOTHER RECIPE WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN!  THIS WEEK WE TAKE A RECIPE THAT WAS SUBMITTED AND POSTED ON OUR WEBSITE, AND TRY TO MAKE IT A LITTLE HEALTHIER WHILE KEEPING THE SAME FLAVORS OF THE DISH.  THE CARNITAS RECIPE FROM FIREFIGHTER CASEY KEEFE IS A GREAT SLOW COOKER RECIPE THAT IS PERFECT FOR THE FIREHOUSE, BUT I WANTED TO TRY AND USE SOME INGREDIENTS THAT ARE A LITTLE BETTER FOR YOU BUT HAVE THE SAME GREAT FLAVOR.

I WAS ABLE TO FIND FRESH HAM IN THE SUPERMARKET.  COMPARED TO PORK SHOULDER OR BUTT, IT IS MUCH LEANER, WITH AS MUCH AS 15 CALORIES LESS PER SERVING.  BECAUSE IT IS LEANER, YOU MUST TRY TO NOT OVERCOOK IT EVEN THOUGH IT WILL BE IN THE SLOW COOKER WITH LIQUID.

ONE OF THE PRIMARY FLAVOR COMPONENTS OF THE ORIGINAL RECIPE IS DR. PEPPER SODA.  DR. PEPPER CLAIMS TO HAVE 23 FLAVORS, ALTHOUGH MY SEARCH AS TO WHAT THOSE ARE CAME UP EMPTY EXCEPT FOR HIGH FRUCTOSE CORN SYRUP, HMMM SUPRISED?  HOWEVER, THROUGH MY RESEARCH I WAS ABLE TO FIND SOME POINTS MADE BY VARIOUS SOURCES THAT ORANGE, VANILLA AND PEPPER ALL MAKE AN APPEARANCE IN THE "FORUMULA".  WITH THIS BLURRED INFORMATION I SET OUT TO RECREATE THIS RECIPE WITHOUT USING DR. PEPPER....

       Onions with ancho chiles, which are dried poblano peppers.  They are moderate in heat and provide a fruity, smoky aroma and flavor

Serves 4-5 
INGREDIENTS:

1 4-5 LB. FRESH HAM, NOT BRINED OR SMOKED (If not available you can substitute pork butt or shoulder of the same weight)
2 ONIONS CHOPPED, 1 for the slow cooker and 1 for garnishing the pork
2 ANCHO CHILES* optional
2 TBS. CHIPOTLE PASTE, substitute 2 chopped chipotles in adobo sauce (found in a small can in most grocery stores)
1/2 C. ORANGE JUICE, not from concentrate
1/4 REAL MAPLE SYRUP
1 TBS. VANILLA EXTRACT
1 C. CHICKEN BROTH, 99% Fat Free
BBQ RUB
SMALL CAN OF FIRE ROASTED TOMATOES, will be used for the "salsa" 
FRESH CILANTRO, for garnish

                           The ham after it was done cooking for 7 hours.  So tender the bones pulled right out, leaving the juicy meat behind

PROCEDURE:

Take your favorite BBQ rub and rub it all over the ham.  Let it sit as long as possible, overnight being the best.

Combine the orange juice, maple syrup, chipotle paste,vanilla, chicken broth and 2 tbs. of the bbq rub in a large bowl, whisk together.

Take one of the chopped onions and place on the bottom of the slow cooker with the dried ancho chiles*(optional).  Place the ham on top of the onions.  Pour the orange juice mixture along the sides of the ham, careful not to wash too much of the rub off the ham.

Set on low for 7 hours or 4 hours on high, turning the ham over halfway through.

Remove the ham and set aside to cool.  While the ham is cooling, take the "juice" that is in the slow cooker and place it in a blender with the can of tomatoes.  BE CAREFUL while doing this next step, blending hot liquid can result in a blender "explosion".  What I do is cover the top of the blender with a towel and pulse a couple times, remove top and let the steam escape.  Place the top back on, cover with a towel and continue to pulse the juice until smooth.

When the ham is cool enough to touch, remove the skin and as much fat as possible.  Shred the meat and place back in the slow cooker with the about 1/2 of the pureed "juice".  Continue to cook on low for about an hour.  While this continues to cook, take the remaining 1/2 of the "juice" and put it in a medium sauce pan over low heat.  Let this reduce to a thick salsa while the pork is continuing to cook. 

                                                                                                    The pork right before serving

Serve the pork over red beans and rice with avocado for a healthy alternative to corn tortillas.  Top with the salsa, cilantro and chopped onions
 

SLOW COOKER DOUBLE HEADER - WEST COAST PULLED PORK AND CARNITAS

CK'S WEST COAST PULLED PORK AND CARNITAS

THIS RECIPE COMES FROM A LONG TIME F&H CO. SUPPORTER, CASEY KEEFE OF IAFF LOCAL 1507 IN SOUTH SAN FRANCISCO, CA.  NOT ONLY DID HE PROVIDE A PULLED PORK RECIPE BUT ALSO A "CARNITAS" VARIATION AS WELL.  CARNITAS LITERALLY TRANSLATES TO "LITTLE MEATS", AND IS A MEXICAN DISH CONSISTING OF TENDER PORK, BRAISED SLOWLY AND PILED ON A CORN TORTILLA WITH CILANTRO, ONION AND SALSA.

WHILE I LOVE TO GET THE SMOKER GOING AND COOK A PORK SHOULDER LOW AND SLOW, THESE RECIPES ARE PERFECT FOR THE HOME AND THE FIREHOUSE!  

AND FOR TOMORROWS' THROWDOWN THURSDAY WITH THE FIREFIGHTER THROWDOWN I TOOK THE CARNITAS RECIPE AND MADE IT A LITTLE HEALTHIER.  STAY TUNED FOR THE RECIPE TOMORROW AT 9 E.S.T!

WEST COAST PULLED PORK

INGREDIENTS:

1x PORK SHOULDER/BUTT, BONE-IN OR BONELESS, 3-4 LB
3x GARLIC CLOVE
1x YELLOW ONION
1 - 2x BBQ SAUCE BOTTLES (your choice, I recommend Kinders Exxxtra Hot if you can get it)
BUNS(goes REALLY good on King's Hawaiian dinner rolls as sliders or the King's Hawaiian sandwich buns)
KOSHER SALT (or seasoning of your choice, I prefer Pappy’s Hot Spice)
BLACK PEPPER

PROCEDURE:

Dry rub pork shoulder with kosher salt and black pepper. Feel free to substitute the salt with a seasoning that you may like (e.g. Pappy's, Cow Camp, Santa Maria, etc.) Thinly slice up onion then layer in bottom of crock pot, about 1/2 to 1". Finely chop garlic and sprinkle on top of onion bed. Place the pork shoulder in the crock pot (fatty side up if possible) and add approximately 16 – 24 ounces of Dr Pepper (2 – 3 cups), trying to avoid rinsing the rub off of the shoulder (some will inevitably rinse off). Set shoulder/butt to cook on "low" for 8 hours (best done overnight or early in the morning). Crock pot temps vary and it may be ready in as few as 6 hours, but shouldn't take more than 8.

Get out a 9 x 13" Pyrex (or other glass baking pan) or a cutting board (preferably wood as to not melt a plastic one). Using a couple of forks, QUICKLY lift the shoulder out of the crock pot and onto the baking pan/cutting board. It will most likely start coming apart as you lift it out, so it must be done quickly. Using the two forks, shred the pork apart until it reaches desired consistency (some like it stringy, some like it chunky). Be sure to remove the fat cap, gristle, and shoulder blade bone. Using a straining spoon, remove the onions from the crock pot and add to the pulled pork. Drain the remaining broth from the crock pot. Place the pulled pork back in the crock pot and add BBQ sauce. Add enough BBQ sauce and stir to give the pork a nice saturation without making it too "soupy". You may add more as needed, so I recommend starting with less and adding as you see fit. Allow the pork to cook on "low" for 2 - 4 hours, or until desired taste is reached. Stir every 30 mins to 1 hour to prevent burning. The longer time will give more flavor.

Note that this recipe will make a TON of pulled pork, filling the 9 x 13" dish. Can easily feed 6 - 8 people or 5 firemen.
 

MEXICAN STYLE PULLED PORK - "CARNITAS" 

INGREDIENTS:

1x PORK SHOULDER, 3-4 LBS
2x MEDIUM WHITE ONION, 1 FOR PORK AND 1 FOR TACOS
1x 11OZ. CAN OF CHIPOTLES IN ADOBO SAUCE
2x 12OZ. CANS OF DR. PEPPER
CORN TORTILLAS
CILANTRO
SALSA
SALT
BLACK PEPPER
BROWN SUGAR

PROCEDURE:

Dry rub pork shoulder with salt and black pepper. Thinly slice up onion then layer in bottom of crock pot, about 1/2 - 1". Pour in can of chipolte peppers and sauce. Place pork shoulder in the crock pot on top of onions and peppers (fatty side up if possible) and add 2 12oz cans of Dr Pepper, trying to avoid rinsing the rub off of the shoulder (some will inevitable rinse off). Sprinkle in 2 tbs brown sugar into Dr Pepper. Set shoulder to cook on "low" for 8 hours (best done overnight or early in the morning). Crock pot temps vary and it may be ready in as few as 6 hours, but shouldn't take more than 8.

Get out a 9 x 13" Pyrex (or other glass baking pan) or a cutting board (preferably wood as to not melt a plastic one). Using a couple of forks, QUICKLY lift the shoulder out of the crock pot and into the baking pan. It will most likely start coming apart as you lift it out, so it must be done quickly. Using the two forks, shred the pork apart until it reaches desired consistency (some like it stringy, some like it chunky). Be sure to remove the fat cap, gristle, and shoulder blade bone. Leave the Dr Pepper "sauce" in the crock pot. Using a straining spoon, remove the onions and peppers from the crock pot and place the peppers on a cutting board while placing the onions in with the pork. Mash-up the peppers using a spoon and then add to the pork. Return the pork, onions, and peppers to the crock pot and "sauce". Stir everything together and cook on "low" for 2 - 4 hours, or until desired taste is reached. Stir every 30 mins to 1 hour to prevent burning.

Serve the pork on warm corn tortillas then add chopped cilantro, onions, salsa.

TIPS TO THROWDOWN

"COOKS ALL DAY WHILE THE COOK'S AWAY"-CROCK-POT AD FROM 1976

TODAY'S TIP TO THROW DOWN WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN IS ALL ABOUT THE SLOW COOKER.  MOST HOUSEHOLDS AND FIREHOUSES USE A SLOW COOKER BRAND FAMOUSLY KNOWN AS THE CROCK-POT.  THE CROCK-POT WAS INVENTED BY A JEWISH MAN IN 1936 WHO WAS INSPIRED BY A TRADITIONAL BEAN DISH CALLED CHOLENT.  HIS MOTHER WOULD MAKE THE DISH FOR THE JEWISH SABBATH, THE JEWS DAY OF REST.  THE POT OF BEANS WOULD GO IN AN OVEN FRIDAY NIGHT JUST BEFORE SABBATH, AND WHEN THE OVEN WAS TURNED OFF THE RESIDUAL HEAT WOULD BE JUST ENOUGH TO COOK THE BEANS.  SINCE IT'S INCEPTION, THE FAMOUS SLOW COOKER CALLED THE CROCK-POT HAS HAD SOME CHANGES INCLUDING REMOVE-ABLE INSERTS, INSERTS THAT CAN BE USED ON THE STOVE TOP AND EVEN WI FI VERSIONS.

THIS VERSION OF THE CROCK-POT IS WIFI CAPABLE!  YOU CAN CONTROL THE DEVICE FROM YOUR PHONE!

Slow cookers are a tool that has become more common in busy households, allowing for delicious meals ready when everyone gets home from work or school.  And just like at home, they are a great tool in the firehouse kitchen.  There are many sizes available, with the largest usually in the 6-7 qt. range.  These could easily feed 6-7 firefighters depending on what you are making.  While the more advanced Crock-Pots can cost over $100, you can find a basic 7 qt. slow-cooker for as little as $35.  At that price, it would make sense to buy two if need be to feed everyone.  Now let's talk about how we can use this convenient device......

THIS IS A PICTURE OF SAN FRANCISCO FIREFIGHTER CASEY KEEFE'S WEST COAST PULLED PORK IN THE CROCK-POT.  STAY TUNED FOR THE RECIPE, ALSO FEATURING A MEXICAN CARNITAS VERSION!

Slow cookers seem to have a stigma attached to them, that they are only good for chili, pulled pork and beef stew.  While this is all true, they are capable of a lot more.  Just like on the fire-ground, cooking with a slow cooker requires some thinking outside the box.  There are so many healthy dishes that can be adapted to a slow cooker.  Here are a few ideas the next time you want a nice dinner waiting for you....even after your day of daily chores, training, and going on runs.

CHICKEN -

• Cacciatore ( a hearty Italian dish of chicken, peppers, onions and mushrooms)
• Curry (great over rice)
• Chicken Adobo ( the sweet, sour and salty dish of the Phillipines )

BEEF -

• Ground beef (or chicken and turkey) stuffed peppers
• Ropa Vieja ( A shredded beef dish typically made with flank steak and a Sofrito sauce ) 
• Beef Tacos

PORK - 

• Pork tenderloin with apples
• Pork roast with sauerkraut 

VEGETABLE -

• Pretty much any soup such as kale and beans, split pea and butternut squash can be adapted to the slow cooker
• Baked beans
• Corn chowder
• Eggplant Bolognese sauce

Stay tuned for this weeks Throwdown Thursday when I will use a fellow firefighter's recipe as inspiration for a healthier version of Pork Carnitas in the slow cooker!

THROWDOWN THURSDAY - SMOKED PORK TENDERLOIN W/ BBQ APRICOT GLAZE

SMOKE SHOWING...Part 2

TIME TO THROW DOWN WITH OUR FRIENDS FROM THE FIREFIGHTER THROWDOWN!  THIS WEEK WE CONTINUE WITH PART 2 OF OUR MINI SERIES "SMOKE SHOWING", WHERE WE ARE GOING TO SHOW YOU A COUPLE HEALTHY AND DELICIOUS RECIPES FOR THE SMOKER.  NOW GO FIRE THEM UP!

First thing you need to do is get your grill set up for 2-zone heat and settled in at 225-250*.  Here you can see how I have the front burner on, the direct heat zone, and the middle and back burners completely off.  The pork and potatoes are all the way towards the back, with a water pan underneath the grates (hard to see in the picture).  The wood chips are directly over the front burner.

Now on to the recipes......

The words "pork" and "smoker" tend to invoke thoughts of pulled pork, ribs or even whole hog.  But do not fret, you can have delicious smoky pork on your plate in a quarter of the time with a quarter of the fat.  Pork tenderloin is just as lean as chicken but packs a punch in the flavor department.  The smoke, rub and glaze accentuate it's flavor without overpowering it.

SMOKED PORK TENDERLOIN WITH BBQ APRICOT GLAZE

Serves 3
INGREDIENTS:
PORK-
2 PORK TENDERLOINS
2 TBS. YELLOW MUSTARD
4 TBS. YOUR FAVORITE BBQ RUB 
GLAZE-
EQUAL PARTS OF YOUR FAVORITE BBQ SAUCE* AND APRICOT PRESERVE MIXED TOGETHER.

  *(USUALLY I MAKE MY OWN BUT SOMETIMES A GOOD COMMERCIAL SAUCE IS JUST FINE,  FOR THIS I USED THE SHED'S SPICY MUSTARD BBQ.  I HAVE NO AFFILIATION WITH THEM)

PROCEDURE:
Rub the tenderloins with mustard.  This will help the bbq rub stick while also adding flavor.  Now sprinkle the tenderloins with the bbq rub, wrap in plastic wrap and put in the fridge for at least 4 hours or up to overnight.  

When the "smoker" is a constant 225-250* and the wood chips are starting to smoke, place the tenderloins on the grates over the OFF burners.  

Smoke for 2-2.5 hours or until the internal temperature reads 145*.  Baste all sides with the glaze and move the meat over the burner that is on, turning and basting frequently until the glaze starts to caramelize.  Remove and let it rest for a few minutes, slice into rounds and serve.

4 oz. of pork tenderloin has about 120 calories with only about 36-41 coming from fat.  This same serving has 30 grams of protein!
 

SMOKED SWEET AND SPICY POTATO WITH BACON

Sweet potatoes and smoker are not often used in the same sentence, but let me tell you, they were made for each other.  The skin crisps up while the inside becomes this tender fluffy "mash".   The subtle smoke plays off the sweetness of the potato, add in some heat and you've got a healthy side that brings tons of flavor to the meal.  These are a twist on my firehouse famous sweet potato wedges!

Serves 3

INGREDIENTS:
3 LARGE SWEET POTATOES
1 TBS. CHILE POWDER
3 TBS. REAL MAPLE SYRUP
SEA OR KOSHER SALT TO TASTE
3 PIECES COOKED BACON, CHOPPED
DRIZZLE OF OLIVE OIL

PROCEDURE:
Set up the smoker the same as you would the pork tenderloin 

Clean and scrub the potatoes.  Pat them dry and place in a large bowl.  Toss them with a little olive oil and salt.  

Place on the grill over indirect heat.  Smoke for 2 hours.  Remove and cut open down the middle, squeeze the ends towards each other making a "pocket".  Sprinkle some chile powder, maple syrup and chopped bacon.  Serve
 

ALL THE FLAVORS OF BBQ WITH MUCH LESS FAT AND CALORIES.  A SIDE OF GREENS ROUNDED OUT THE MEAL, I CAN EAT THESE ALL DAY!

TIPS TO THROWDOWN

SMOKE SHOWING - Part 2

BEAUTIFUL BARK ON THIS PORK SHOULDER I SMOKED.  BARK IS A RESULT OF THE MAILLARD REACTION, A CHEMICAL REACTION BETWEEN AMINO ACIDS AND REDUCING SUGARS THAT GIVES BROWNED FOODS THEIR DESIRABLE FLAVORS

TIME TO THROW DOWN SOME MORE TIPS WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN!  THIS IS PART 2 OF OUR SMOKE SHOWING SERIES, PART 1 WE FOCUSED ON SETTING UP YOUR GRILL TO SMOKE LOW AND SLOW.  FOR THIS PART WE WILL FOCUS ON TEMPERATURE AND TIMES.  LET'S RECAP HOW YOU CAN GO ABOUT SETTING UP A GAS GRILL FOR SMOKING USING THE 2-ZONE SETUP WITH A SIMPLE GRAPHIC FROM AMAZING RIBS, A WEBSITE THAT I USE ALL THE TIME.....

THE WOOD CHIPS OR CHUNKS WOULD GO OVER THE DIRECT ZONE BURNERS

The temperature of the day is 225*, virtually all recipes involving smoking ANYTHING will require a temperature of around 225*.  You are probably wondering why, and without getting into too much of the science behind it (yes there is a science to it) I will just tell you this,  IT WORKS!  At this temperature, the connective tissue in tougher cuts such as brisket and pork shoulder have a chance to break down over a longer period of time.  You will notice the word time pops up a lot when discussing barbecue, and for good reason.  It gives a chance for internal temperatures to get where they need to be.  For instance, with brisket being a cut of beef, many might think it is ok to serve this at medium rare like a rib-eye but this is not the case.  Brisket has, like I said earlier, connective tissue and fat that needs to be rendered and this does not happen until the internal temperature reaches around 200* , this is when the magic happens with brisket, pork ribs, pork shoulder and beef ribs.  Amazing Ribs sells a magnet which is straight forward and always on my fridge, I am in no way affiliated with them but reference the site very often.

So now we have gone over temperature, let's talk a little about time.  To make true barbecue using the low and slow method, not the Crock Pot, requires time and attention.  For those just getting into this, I would start off with pork shoulder.  It is a huge cut and requires time, but it also has a lot of fat and this helps prevent it from drying out so it is a little more forgiving.  A full bone-in shoulder can weigh anywhere from 8-20 lbs. and has 2 halves, the "boston butt" and "picnic ham".  You can bet on having to cook a "butt" for at least 8 hours and up to 14 depending on your temperature consistency.  If you can find a parti4-5 lb. boneless butt it will save you on time if thats what you are concerned with.  Now onto the ribs!

With pork ribs, you can use a method which I have found to be very effective called the 3-2-1.  It is not set in stone but can be used as a guideline, especially when trying to figure out how long you have available to cook.  Here it is.....

• 3 hours UNwrapped, over smoke at 225*
• 2 hours wrapped in foil at 225*, with a little liquid inside (apple juice works great)
• 1 hour UNwrapped back over smoke at 225*, while basting with your favorite sauce 

A few tips on how to tell if a rack is done

1. Bone test- 1/4"-1/2" bone showing on the ends
2. Bend test- lift rack by one end and if the rack starts to "break" in the middle
3. Pull test- pull on the end rib, if it breaks away from the rack easily you are probably done

Picture taken from Amazing Ribs, notice the water pan underneath the rack and grates.  This keeps the atmosphere in the grill moist.

But ribs and pulled pork are not your only options for smoking!

For our upcoming Thursday Throwdown with the Firefighter Throwdown we will show you how to smoke pork tenderloin AND sweet potatoes for healthier options.  Stay tuned!

THE RESULTS ARE IN....

THE BATTLE HAS BEEN FOUGHT, ON THE ICE AND IN THE KITCHEN !  THE DIGITAL COOK-OFF HAS HELPED RAISE $75 FOR THE LOCAL RONALD MCDONALD HOUSE.  WHILE IT MAY NOT SEEM LIKE A LOT, EVERY LITTLE BIT HELPS WHEN IT COMES TO KEEPING FAMILIES TOGETHER WHILE CHILDREN GO THROUGH THE HEALING PROCESS.  THANK YOU TO EVERYONE FOR THEIR SUPPORT AND PARTICIPATION.  WE LOOK FORWARD TO MORE EVENTS LIKE THESE, FRIENDLY COMPETITION ALL FOR A GREAT CAUSE.  

AT THE END OF THE DAY MY DISH BEAT OUT CHRIS, HE WON THE ONLY FACE-OFF WE HAD AGAINST EACH OTHER AND THE GAME ENDED IN A 6-6 TIE, SO LET'S CALL IT EVEN!  IT WAS FUN TO COMPETE BOTH ON AND OFF THE ICE, AND WITH IT BEING FOR A GREAT CAUSE MAKES IT THAT MUCH BETTER.  THANK YOU AGAIN TO EVERYONE WHO PARTICIPATED !

THE RECIPES FOR BOTH DISHES CAN BE FOUND IN OUR RECIPES AND TIPS SECTION

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.