THROWDOWN THURSDAY - GRILLED MANGO SAUCE

THROWING DOWN ANOTHER RECIPE WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN !  THIS WEEK WE FEATURE A FRUIT THAT IS ALL TOO OFTEN OVERLOOKED WHEN IT COMES TO COOKING, THE MANGO.  THIS FRUIT IS PACKED WITH VITAMIN C, ANTIOXIDANTS, POTASSIUM, FIBER AND IS SUPPOSEDLY AN APHRODESIAC.  BUT THATS FOR A WHOLE DIFFERENT BLOG.  OH AND IT IS ONLY 105 CALORIES PER CUP!  THIS GRILLED MANGO SAUCE IS GREAT OVER GRILLED CHICKEN, SHRIMP AND PORK AND WOULD MAKE A KILLER FISH TACO SAUCE!

WHEN FRUIT IS GRILLED, THE NATURAL SUGARS CARAMELIZE AND THE CHAR ADDS A WHOLE NEW SMOKY DIMENSION OF FLAVOR.  

Makes roughly 1 cup
INGREDIENTS:
1 RIPE MANGO, peeled and halved (cut around the pit)
2 TBS. WHITE VINEGAR
1 TBS. MAYO
SALT TO TASTE

PROCEDURE:
Preheat grill to high heat.

Oil grates and place mango on the grill.  Grill for a few minutes or when their is nice color on the fruit, flip and grill a minute or two more.

Place the mango and the rest of the ingredients in a food processor or blender and puree until smooth.

THIS SAUCE WAS PERFECT OVER A GRILLED CHICKEN BURRITO BOWL WITH PICKLED RED ONIONS, CHIPOTLE BEANS AND RICE.  

TO LEARN MORE ABOUT THE FIREFIGHTER THROWDOWN,CLICK HERE.

DONT FORGET TO TAG US IN YOUR PICS @FORKANDHOSECO AND HASHTAG US #FORKANDHOSECO.  IF YOU HAVE A RECIPE YOU WOULD LIKE TO BE CONSIDERED FOR A FEATURE, EMAIL YOUR NAME, DEPARTMENT, HIGH QUALITY PHOTO AND RECIPE TO FORKANDHOSECO@GMAIL.COM

STAY SAFE, EAT WELL!

555 EATS - PASTA RATATOUILLE

WE LOVE SHARING HEALTHY FIREHOUSE RECIPES WITH OUR FRIENDS AT 555 FITNESS !  TO LEARN MORE ABOUT 555 FITNESS, CLICK HERE AND DON'T FORGET TO HASHTAG YOUR HEALTHY MEALS #FORKANDHOSECO #55EATS !

WE HAVE FEATURED THIS RECIPE IN THE PAST BUT I WANTED TO SHARE IT AGAIN BECAUSE IT IS GREAT FOR THIS TIME OF YEAR.  SQUASH SEASON IS IN FULL SWING AND THIS IS THE PERFECT DISH TO UTILIZE ALL THOSE ZUCCHINIS AND EGGPLANTS TAKING OVER THE GARDENS AND MARKETS.

RATATOUILLE WITH VEGGIE PASTA

BRIAN BASTINELLI

HARRISBURG FD, PA

*Ratatouille is a French dish consisting of vegetables and herbs, that can be served for dinner but breakfast and lunch as well.  It is similar to the Italian dish Ciambotta

Ingredients:

3 Garlic cloves, minced

2 Eggplants, cubed

1 Onion, chopped

3 Tomatoes, chopped

2 1/2 C of sliced mushrooms

2 Zucchini, Sliced

3 C Butternut squash, cubed

Medium sized bag of Kale, chopped

1 C Parmesan

Fresh basil and parsley

Salt and pepper to taste

Procedure:

Preheat oven to 375*

Saute zucchini and butternut squash in olive oil with parsley, basil and garlic

Combine the zucchini and eggplant with the remaining vegetables, parmesan cheese, salt and pepper to taste in a casserole dish

Bake for 45 minutes

Serve with vegetable pasta for a complete meal!

DONT FORGET TO TAG US IN YOUR PICS @FORKANDHOSECO AND @555FITNESS AND HASHTAG US #FORKANDHOSECO , #555EATS.  IF YOU HAVE A RECIPE YOU WOULD LIKE TO BE CONSIDERED FOR A 555 EATS FEATURE, EMAIL YOUR NAME, DEPARTMENT, HIGH QUALITY PHOTO AND RECIPE TO FORKANDHOSECO@GMAIL.COM

STAY SAFE, EAT WELL!

FIT FOR DUTY TIPS

WE ARE EXCITED TO ANNOUNCE A NEW PARTNERSHIP TO F&H CO. !  WE HAVE TEAMED UP WITH DR. KARLIE MOORE OF FIT FOR DUTY CONSULTING TO PROVIDE WEEKLY NUTRITIONAL TIPS THAT ARE SURE TO HELP US GET "FIT FOR DUTY" .  DR. KARLIE'S WELLNESS PROGRAM PROVIDES CLASSES NOT ONLY ON NUTRITION BUT EXERCISE, WEIGHT LOSS AND HEART/BACK HEALTH.  THESE CLASSES ARE FIREFIGHTER SPECIFIC AND BASED ON SCIENTIFIC STUDIES ON FIREFIGHTERS.  TO LEARN MORE ABOUT DR. KARLIE, WHO HAPPENS TO BE MARRIED TO A FIREFIGHTER, AND FIT FOR DUTY CONSULTING CLICK HERE ! AND IF YOU OR YOUR DEPARTMENT SIGNS UP FOR THE WELLNESS PROGRAM, PLEASE LET THEM KNOW THAT FORK AND HOSE CO. REFERRED YOU! NOW ONTO THIS WEEK'S TIP......

WHAT FIREFIGHTERS SHOULD EAT FOR BREAKFAST

By: Dr. Karlie Moore

What you eat for breakfast is really important because it can set you up for success or failure for the rest of the day. I’ve shared in the past that a good weight loss strategy is to try and eat more of your calories in the beginning of the day and taper down throughout the rest of the day.

There are two benefits to this strategy.

First, it gives you more waking hours to burn off those calories, and more importantly, it keeps your hunger in check. If you do not eat filling foods in the morning, you’ll end up eating more throughout the day because you’re more hungry.

The perfect breakfast for firefighters

Firefighters especially need a breakfast that’s filling since you may not be able to eat lunch until 5pm. The most filling nutrients are fiber, fat and protein so it must include those (good fats of course). Fiber and healthy fats also ward off heart disease by lowering your cholesterol and reducing inflammation in your body.

A breakfast that meets all of these needs, and is super quick and easy to prepare, is oatmeal with fruit/berries, chopped nuts, milk (or a milk alternative), and some cinnamon. Here’s more:

It can be any kind of oatmeal – instant has just as much fiber as traditional oats. Steel cut oats have more fiber but take a long time to cook. The best kind of nut to add are chopped walnuts because they are the only kind that actually have omega-3 fats, the most heart healthy fat we can eat. Both the nuts and the milk add protein that makes it more filling. If you choose a milk alternative, know that those usually have less protein.

If you need to add some sugar or honey, I say go for it. You can choose a fruit or berry that’s sweet so you don’t have to add much. Berries like blueberries, blackberries and raspberries have the most fiber per volume, they also have a ton of antioxidants which fight off cancer.

Now for the secret ingredient: a spoonful of cinnamon. Research shows that cinnamon helps control your blood sugar, helping you avoid type II diabetes and making this breakfast even better at dominating your hunger and your eating habits for the rest of the day!

THROWDOWN THURSDAY-SMOKED PHILLY CHEESESTEAK STUFFED PEPPERS

TIME TO THROW DOWN WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN !  THIS WEEKS' RECIPE COMES FROM THE FORK AND HOSE CO. KITCHEN.  AND JUST LIKE THE THROWDOWN TUESDAY TIP WHERE WE USED A PORTOBELLO MUSHROOM AS A BURGER BUN, IN THIS RECIPE WE USE A BELL PEPPER AS THE "BREAD" FOR OUR PHILLY CHEESESTEAK....

BELL PEPPERS ARE A GREAT VESSEL FOR PRETTY MUCH ANYTHING.  AS LONG AS YOU DONT OVER COOK THEM THEY WILL HOLD THEIR SHAPE AND CAN EASILY REPLACE BREAD IN A RECIPE IF YOU ARE TRYING TO REDUCE CARBS AND CALORIES.

I HAVE TO BE HONEST, I WAS NOT EXPECTING AS MUCH SMOKE FLAVOR AS WE GOT.  FOR ONLY 45 MINUTES OR SO THAT THEY WERE OVER THE APPLEWOOD, THE RICE AND PEPPER FLESH REALLY SEEMED TO ABSORB THE SMOKE.  JUST THE RIGHT AMOUNT TO COMPLIMENT THE RICHNESS OF THE CHEESY BEEF AND SWEETNESS OF THE PEPPER. 

Smoked Philly Cheesesteak Stuffed Peppers

Serves 3

INGREDIENTS:

6 BELL PEPPERS, tops cut off, cored and seeded.  Reserve tops and chop

2 LBS. GROUND BEEF

1 CUP COOKED RICE

1 ONION, chopped

1 CLOVE OF GARLIC, chopped

12 OZ. TOMATO SAUCE

6 SLICES OF AMERICAN CHEESE

CHILI FLAKES

SALT AND PEPPER 

HANDFUL OF FRESH BASIL, torn to pieces

OLIVE OIL

PROCEDURE:

Get your gas grill/smoker going for indirect heat with wood chips of choice.  For this recipe I used apple wood because thats what I had at the firehouse.

Cook rice according to package, I use chicken broth in place of water for extra flavor.  Set aside

While the rice is cooking, brown the beef in a large cast iron pan or skillet.  Remove and drain.  Set aside

Add a drizzle of olive oil to the pan over medium heat.  Add the onion, garlic and chopped pepper tops.  Season with a pinch of salt, pepper and chili flakes.

Add the tomato sauce when the onions are translucent and stir.  Add the reserved ground beef and rice.  Add the basil and stir to combine.

In a large bowl, add about 7 large serving spoons worth of the beef mixture with the American cheese slices.  Stir to combine.  The cheese should melt and form one mixture with everything.  Their will be some leftover beef and rice mix in the pan.  This is good eats on its own!

Stuff the peppers with the beef/rice/cheese mixture and place them on the grill/smoker over indirect heat. 

GOTTA HAVE SOME HEAT SO I SPRINKLE RED CHILI FLAKES OVER THE TOP.  YOU CAN SEE HOW THE CHEESE AND RICE REALLY HOLD EVERYTHING TOGETHER, ESPECIALLY BECAUSE THE PEPPER WAS JUST COOKED THROUGH.

TO LEARN MORE ABOUT THE FIREFIGHTER THROWDOWN, CLICK HERE.

DONT FORGET TO TAG US IN YOUR PICS @FORKANDHOSECO AND HASHTAG US #FORKANDHOSECO.  IF YOU HAVE A RECIPE YOU WOULD LIKE TO BE CONSIDERED FOR A FEATURE, EMAIL YOUR NAME, DEPARTMENT, HIGH QUALITY PHOTO AND RECIPE TO FORKANDHOSECO@GMAIL.COM

STAY SAFE, EAT WELL!

SMOKE SHOWING ARMADILLO EGGS

PSA: NO ARMADILLOS WERE HURT IN THE CREATION OF THIS RECIPE

FORK AND HOSE CO. RECEIVES SO MANY GREAT MEALS AND RECIPES FROM FIREHOUSES ALL OVER THE WORLD.  BUT SOME JUST STAND OUT FROM THE REST OF CROWD....

SMOKE-SHOWING ARMADILLO EGGS

FIREFIGHTER MATT JOHNSON
SOUTH FLORIDA

Ingredients
1 pound ground spicy Italian sausage.
1 pound ground southern style spicy breakfast sausage. (Tennessee Pride, etc..)
1 package of original style bacon. (you can substitute for maple , or any other flavor. just not thick-cut)  
8 oz. package of cream cheese.
1 cup of shredded sharp cheddar
6 large to medium sized jalapenos. ( Jalapenos if too hot can be substituted for mild pepper, if not hot enough Habaneros turn this into the 5th alarm eggs)
1/2 tbsp. of minced garlic
1 tsp. crushed red pepper.
Favorite dry rub. (This all depends on personal preference for the dry rub, we've got a guy at my station that makes his own, but any kind of pork, or beef rub will taste amazing)
Spicy Ranch dressing for dipping, or a Horseradish sauce.

Prep.
1. In a medium bowl, mix in softened cream cheese, cheddar cheese, garlic and red pepper. Make sure its well-blended.
2. In a medium mixing bowl add together Italian and Southern sausage. Make sure well blended.
3. Remove top where the stem is on the jalapenos. Take a small knife and carve out all seeds and membrane of the jalapenos, so that you are left with hollowed out jalapenos. Next cut jalapenos into thirds horizontally, so that one jalapeno gives you 3 rings.
( If using habaneros, the peppers will only be cut in half, and only yield 2 rings, and wear gloves when cutting and deseeding peppers)
4. Take the cheese mixture and generously fill each jalapeno ring. (The more cheese the better.)
5. Take sausage mix and pat down into a 3 inch flat circle. Next place stuffed jalapeno ring in the center. Next your going to completely incase the stuffed pepper with sausage mix, making sure none of the pepper is exposed. Then form into an egg shape. Next  completely wrap your egg with one piece of bacon. Repeat step #5 with remaining jalapenos and sausage.
6. Place all eggs on a large serving dish, making sure the bacon seam is down. Next season each egg with dry rub.
(In a perfect world the rub should sit on the egg, at least an hour before smoking, but in the firehouse you might not be so lucky, so no worries)

Instructions
1. Get your smoker going, and you want to bring it up to about 250F. I've only done this with Hickory chips, but the sky's the limit. 
2. Place eggs in smoker. (I've found it easier if the Smoker racks are lined with aluminum foil).
3. Eggs should smoke for about 2 to 2 1/2 hours. your looking for a nice crisp bacon, and the internal temp. of the sausage to be 160F.
4. Serve with a Spicy Ranch, or a Horseradish sauce.
Cheers, and Enjoy!

DONT FORGET TO TAG US IN YOUR PICS @FORKANDHOSECO AND HASHTAG US #FORKANDHOSECO.  IF YOU HAVE A RECIPE YOU WOULD LIKE TO BE CONSIDERED FOR A FEATURE, EMAIL YOUR NAME, DEPARTMENT, HIGH QUALITY PHOTO AND RECIPE TO FORKANDHOSECO@GMAIL.COM
STAY SAFE, EAT WELL!

MARINATED STEAK WITH CHIMICHURRI

LONDON BROIL.  NOT A BIG FAN.  I WOULD MUCH RATHER A BONE-IN RIB EYE TWO INCHES THICK.  BUT WHEN IT COMES TO FIREHOUSE COOKING, IT'S ALWAYS WISE TO SHOP ON A BUDGET.  HENCE, THE LONDON BROIL ON TONIGHT'S MENU.  BUT AFTER A LITTLE MARINATING AND GRILLING IT IS READY FOR THE BRIGHT HERBACEOUS CHIMICHURRI SAUCE TO IT TAKE TO ANOTHER LEVEL....

NOTHING BEATS GARDEN FRESH HERBS.  ONE OF THE MANY REASONS I LOVE THIS TIME OF YEAR!

THE SMELL COMING OFF THIS MARINADE IS ENOUGH TO MAKE YOUR MOUTH WATER.  THESE BOLD ASSERTIVE FLAVORS ARE PERFECT FOR A LARGER STEAK LIKE LONDON BROIL.

CHIMICHURRI SAUCE IS AN ARGENTINIAN GREEN SAUCE TRADITIONALLY SERVED WITH GRILLED MEATS.  COMPRISED MOSTLY OF PARSLEY, GARLIC, ONIONS, OLIVE OIL AND VINEGAR, IT ADDS A NICE "POP" TO RICH CUTS OF MEAT THAT HAVE BEEN KISSED BY THE GRILL.   

HERE IS A TECHNIQUE I LEARNED FROM BBQ GOD ADAM PERRY LANG.  IT'S CALLED MAKING A BOARD SAUCE.  ESSENTIALLY, YOU PUT YOUR SAUCE ON THE CUTTING BOARD, THEN LAY YOUR MEAT ON TOP.  PROCEED TO CARVE AND AS THE JUICES COLLECT ON THE BOARD, THEY MINGLE INTO THE SAUCE.  IT'S SO SIMPLE IT'S RIDICULOUS..

STEAK MARINADE:
 

2 SPRIGS OF ROSEMARY, leaves removed and chopped
4 SPRIGS OF THYME, leaves removed and chopped
4 CLOVES OF GARLIC, smashed
1 CUP OF OLIVE OIL
1/2 CUP OF DRY RED WINE
2 TBS. OF SOY SAUCE
SALT AND PEPPER

PLACE ALL INGREDIENTS IN A BOWL OR SHALLOW DISH. STIR TO COMBINE AND ADD THE STEAK.  MARINATE ATLEAST 4 HOURS

CHIMICHURRI SAUCE:
 

LARGE BUNCH OF PARSLEY, rough chopped
SMALL HANDFUL OF BASIL, rough chopped
1 LARGE SHALLOT, chopped
3 CLOVES OF GARLIC, chopped
3 TBS. TARRAGON VINEGAR, substitute white or red wine vinegar if needed
LARGE PINCH OF RED PEPPER FLAKE
SALT AND PEPPER TO TASTE
OLIVE OIL

PLACE ALL INGREDIENTS IN A FOOD PROCESSOR OR BLENDER.  PULSE WHILE ADDING OIL SLOWLY UNTIL A SAUCE IS FORMED.  SERVE OVER GRILLED MEATS OR EVEN SHRIMP
 

DONT FORGET TO TAG US IN YOUR PICS @FORKANDHOSECOAND HASHTAG US #FORKANDHOSECO.  IF YOU HAVE A RECIPE YOU WOULD LIKE TO BE CONSIDERED FOR A FEATURE, EMAIL YOUR NAME, DEPARTMENT, HIGH QUALITY PHOTO AND RECIPE TO FORKANDHOSECO@GMAIL.COM

STAY SAFE, EAT WELL!

555 EATS - COFFEE CHIPOTLE PORK LOIN

WE LOVE SHARING HEALTHY FIREHOUSE RECIPES WITH OUR FRIENDS AT 555 FITNESS !  TO LEARN MORE ABOUT 555 FITNESS, CLICK HERE AND DON'T FORGET TO HASHTAG YOUR HEALTHY MEALS #FORKANDHOSECO #55EATS !
 

@GUNSBEERBACON WORKS OUT OF 115 TRUCK IN QUEENS, NY AND IS "POWERED BY BACON".  SO YES, THERE WILL BE PORK.  NOT THE BROWN SUGAR BACON HE IS KNOWN TO WEAVE AND WRAP AROUND CHIPOTLE TURKEY MEATLOAF, BUT A PORK LOIN WET RUBBED AND ROASTED OH SO PERFECTLY IN THE OVEN....

"THIS OLD HOUSE" PORK LOIN

INGREDIENTS:
 

2 lb. BONELESS CENTER CUT PORK LOIN, trimmed
1 CUP WHITE VINEGAR
3 TBS. COFFEE GRINDS
1/2 OF A 7oz. CAN OF CHIPOTLE PEPPERS, chopped in food processor
4 TBS. BROWN SUGAR
4 TBS. HONEY

*This marinade will make enough for up to 3 pork loins so adjust accordingly
 

PROCEDURE:
 

Rub down the pork loin with the wet rub and let sit overnight if possible.  

Preheat oven to 375* and set a cast iron pan over medium-high heat.  Sear the pork loin on all sides until golden brown.  Place the pan in the oven and cook until the internal temperature reaches 135-140*.  Remove and let rest for a few minutes.  Slice and serve and serve with whatever the hell you want.
 

DONT FORGET TO TAG US IN YOUR PICS @FORKANDHOSECO AND @555FITNESS AND HASHTAG US #FORKANDHOSECO , #555EATS.  IF YOU HAVE A RECIPE YOU WOULD LIKE TO BE CONSIDERED FOR A 555 EATS FEATURE, EMAIL YOUR NAME, DEPARTMENT, HIGH QUALITY PHOTO AND RECIPE TO FORKANDHOSECO@GMAIL.COM

STAY SAFE, EAT WELL!

FIT FOR DUTY TIPS

WE ARE EXCITED TO ANNOUNCE A NEW PARTNERSHIP TO F&H CO. !  WE HAVE TEAMED UP WITH DR. KARLIE MOORE OF FIT FOR DUTY CONSULTING TO PROVIDE WEEKLY NUTRITIONAL TIPS THAT ARE SURE TO HELP US GET "FIT FOR DUTY" .  DR. KARLIE'S WELLNESS PROGRAM PROVIDES CLASSES NOT ONLY ON NUTRITION BUT EXERCISE, WEIGHT LOSS AND HEART/BACK HEALTH.  THESE CLASSES ARE FIREFIGHTER SPECIFIC AND BASED ON SCIENTIFIC STUDIES ON FIREFIGHTERS.  TO LEARN MORE ABOUT DR. KARLIE, WHO HAPPENS TO BE MARRIED TO A FIREFIGHTER, AND FIT FOR DUTY CONSULTING CLICK HERE ! AND IF YOU OR YOUR DEPARTMENT SIGNS UP FOR THE WELLNESS PROGRAM, PLEASE LET THEM KNOW THAT FORK AND HOSE CO. REFERRED YOU! NOW ONTO THIS WEEK'S TIP......

Myth #7: The Great Potato Myth

By Dr. Karlie Moore

This may sound a little funny…but this makes it on my top 10 myths about fitness and nutrition because I end up telling people this so often! 

First and foremost, it’s important to have a balanced meal – you want each meal to include a lean source of protein, a carbohydrate that contains fiber, plus veggies and/or fruit. You may have noticed that, in order to emphasize the importance of having a balanced meal, the “Food Guide Pyramid” was replaced with a picture of a balanced plate called “MyPlate” a few years ago (right).

Potatoes, like any other food, can be prepared healthfully or unhealthily. I’m sure I’m not bursting your bubble by telling you that french fries, or any kind of fried potatoes, are not a healthy option. In fact, at some fast food chains the french fries have more fat and calories in them than the burger. Frying doesn’t just add fat, it also removes the fiber.

However, when potatoes are prepared healthfully, they are an unsung hero. Many people believe they are just a starchy filler with empty potatoes - Pixabaycalories. Not true. Potatoes are vegetables! They’ve got more nutrients in them than you think:  one medium potato has more potassium than a banana, almost as much vitamin C as an orange, 15% of your daily fiber need, plus a small amount of B-vitamins, iron, magnesium and zinc. They also have antioxidants – cancer fighting chemicals found in many fruits and vegetables. Some of these nutrients are in the skin so be sure to leave the skin on.

And that’s not all – potatoes themselves are very low in calories; a medium potato has about 100 calories and no fat or cholesterol. That gives us some room to add calories during preparation, ie. olive oil for roasted potatoes, or vegetable oil spread and low fat sour cream on a baked potato. They also pair easily with tons of different spices that pack a powerful nutritional punch – garlic, onions, rosemary, thyme…I’m getting hungry.

So let’s say you plan to make a shift meal that includes a meat and a vegetable – and you need a carb to make it a balanced meal. A potato side dish does not only that, but it doubles the amount of veggies on your plate! And who doesn’t like tasty potato side dishes?

THROWDOWN THURSDAY - BLACK BEAN BURGERS

TIME TO THROW DOWN ANOTHER HEALTHY RECIPE WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN !  THIS WEEK WE ARE FOCUSING ON BURGERS, YOU KNOW, THE QUINTESSENTIAL AMERICAN MEAL FOR THIS TIME OF YEAR.  AND WHILE I LOVE A TRADITIONAL 80/20 BEEF PATTY EVERY NOW AND THEN, SOMETIMES WE WANT A HEALTHIER OPTION WITH LESS FAT AND CALORIES.  AND THATS WHERE THE BLACK BEAN BURGER COMES IN.....

THIS RECIPE COMES FROM MARK BAUMBLATT OF THE GREENVILLE FIRE DEPARTMENT HERE IN NEW YORK.  MARK IS A LONG TIME SUPPORTER OF F&H CO. AND JUST RECENTLY WE FOUND OUT OUR DADS KNEW EACH OTHER FROM WHEN THEY WERE BOTH LOCAL POLICE OFFICERS. IT'S A SMALL WORLD WE LIVE IN !

MARK'S BLACK BEAN BURGERS topped with chipotle mayo, avaocado and jalapeno

Makes approximately 8 patties
INGREDIENTS:

5 CANS OF BLACK BEANS, drained and rinsed
1 BAG OF FRESH SPINACH
1 JAR OF ROASTED PEPPERS
2 SHALLOTS
GARLIC POWDER
CUMIN
SALT AND PEPPER TO TASTE
OLIVE OIL
2 EGG WHITES
BREADCRUMBS

PROCEDURE:
Place all ingredients but the egg whites and bread crumbs in a food processor and pulse to combine.  In a large mixing bowl combine this mixture with the egg whites and enough bread crumbs to firm up the mixture to make patties.  Mark recommends cooking them on a griddle or in a pan due to their tendency to crumble on a grill.

BONUS RECIPE: 
CHIPOTLE MAYO
1 CAN OF CHIPOTLES (less if less heat is desired) 
2 TBS. MAYO
Place in a food processor to combine

TO LEARN MORE ABOUT THE FIREFIGHTER THROWDOWN, CLICK HERE.

DONT FORGET TO TAG US IN YOUR PICS @FORKANDHOSECOAND HASHTAG US #FORKANDHOSECO.  IF YOU HAVE A RECIPE YOU WOULD LIKE TO BE CONSIDERED FOR A FEATURE, EMAIL YOUR NAME, DEPARTMENT, HIGH QUALITY PHOTO AND RECIPE TO FORKANDHOSECO@GMAIL.COM

STAY SAFE, EAT WELL!

555 EATS - CHICKEN SAUSAGE AND KALE SAUTE

WE LOVE SHARING HEALTHY FIREHOUSE RECIPES WITH OUR FRIENDS AT 555 FITNESS !  TO LEARN MORE ABOUT 555 FITNESS, CLICK HERE AND DON'T FORGET TO HASHTAG YOUR HEALTHY MEALS #FORKANDHOSECO #55EATS !

THIS WEEK'S #555EATS IS A RECIPE THAT MANY WOULD CONSIDER A WINTER DISH, BUT IT IS ALSO GREAT FOR THIS TIME OF YEAR BECAUSE KALE IS IN SEASON.  AND WHAT DOES THAT MEAN? BETTER TASTE AND USUALLY CHEAPER, WHICH IS ALWAYS A GOOD THING.  AND WITH ALL THE FARMERS MARKETS GOING ON, YOU COULD PROBABLY FIND SOME OTHER GREENS AND VEGETABLES THAT WOULD GO WELL.  BE CREATIVE!

CHICKEN SAUSAGE AND KALE SAUTE

DOMINICK BRIGANTE , CLEARWATER FIRE AND RESCUE, FL

Instagram: USAR505

INGREDIENTS:

1 LB. CHICKEN SAUSAGE
1 BUNCH OF KALE, stems removed, chopped and steamed
1 15oz. CAN OF CANNELLINI BEANS
1 GARLIC CLOVE,chopped
WHITE WINE
CHILI FLAKES
WHITE PEPPER
SALT AND PEPPER TO TASTE


PROCEDURE:

Saute chicken sausage in a pan

When sausage is caramelized, add chopped garlic and brown

Add pre-steamed kale and cannellini beans

Add some white wine, chili flakes and white pepper

Salt and pepper to taste

Add a pat of butter (ONLY if you have completed your 555 Fitness WOD )

Serve with crusty bread
 

DONT FORGET TO TAG US IN YOUR PICS @FORKANDHOSECO AND @555FITNESS AND HASHTAG US #FORKANDHOSECO , #555EATS.  IF YOU HAVE A RECIPE YOU WOULD LIKE TO BE CONSIDERED FOR A 555 EATS FEATURE, EMAIL YOUR NAME, DEPARTMENT, HIGH QUALITY PHOTO AND RECIPE TO FORKANDHOSECO@GMAIL.COM

STAY SAFE, EAT WELL!

THROWDOWN THURSDAY - ROASTED PEPPERS AND TOMATOES

TIME TO THROW DOWN A HEALTHY AND DELICIOUS RECIPE WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN.  THIS WEEK'S DISH COMES STRAIGHT OUT OF THE F&H CO. KITCHEN.  THIS TIME OF YEAR IS ONE OF MY FAVORITES FOR COOKING, FARMERS MARKETS ARE IN FULL SWING AND GARDENS ARE STARTING TO SHOW THEIR BOUNTY.  THIS SUMMER RECIPE IS PERFECT FOR TAKING ADVANTAGE OF THESE FRESH INGREDIENTS AVAILABLE... 

ROASTED PEPPERS AND TOMATOES W/ GARLIC, ROSEMARY AND THYME

There is something about the roasting of vegetables and herbs that brings out flavors no other form of cooking does.  The natural sugars have a chance to caramelize, the oils from the herbs release their flavor and good things happen.  Oh and did I mention the garlic?  When garlic is roasted at low temperatures,  it's usual "strong" flavor transforms into a sweetness that even Dracula would love.

When all the ingredients are put in a mason jar with some olive oil, salt and vinegar, and left to marinate for a few hours you are left with a "sauce" absolutely perfect for tossing with pasta.  Which is exactly what I did with Explore Asian Chickpea Spaghetti.  I grabbed some fresh green and purple basil from the garden to add some freshness, black olives, arugula and toasted pine nuts for some texture.  A simple and light dish that screams summer.

ROASTED PEPPERS AND TOMATOES W/ GARLIC, ROSEMARY AND THYME

INGREDIENTS:

2 LARGE RED BELL PEPPERS
1 TOMATO, halved
1 SPRIG OF FRESH ROSEMARY
2 SPRIGS OF FRESH THYME
2 GARLIC CLOVES
OLIVE OIL
SALT AND PEPPER
RED WINE VINEGAR
 

PROCEDURE:
 

Preheat oven to 325*

Place all ingredients on a baking sheet with enough oil to coat everything.  Roast for 1 - 1 1/2 hours, flipping the peppers and tomatoes halfway through.  Take the tray out of the onion and place the peppers in a bowl, cover with plastic wrap to help them steam.  This will make it easier to peel the skin off.

While the peppers steam, cut the tomatoes up roughly and chop the garlic.  Place them in a mason jar (or bowl) with the rosemary, thyme and any oil leftover in the tray.  

Remove the peppers from the bowl, peel off the skin, take out the seeds and cut the peppers into strips.  Place in the jar with the rest of the ingredients.

Add a dash of salt and red wine vinegar, pour in enough olive oil to cover everything.  Stir and then let sit until ready to use.
 

TO LEARN MORE ABOUT THE FIREFIGHTER THROWDOWN, CLICK HERE.

DONT FORGET TO TAG US IN YOUR PICS @FORKANDHOSECO AND HASHTAG US #FORKANDHOSECO.  IF YOU HAVE A RECIPE YOU WOULD LIKE TO BE CONSIDERED FOR A FEATURE, EMAIL YOUR NAME, DEPARTMENT, HIGH QUALITY PHOTO AND RECIPE TO FORKANDHOSECO@GMAIL.COM

STAY SAFE, EAT WELL!

Leftovers...and why they are not bad....except Chinese food

LEFTOVERS, YOU KNOW THE FOOD THAT SITS IN THE FRIDGE FOR A WEEK, ALL BY IT'S LONESOME IN A TUPPERWARE CONTAINER UNTIL IT STARTS TO TURN INTO A SCIENCE PROJECT.  BUT WHY?  SO MANY PEOPLE TEND JUST TOSS IT INTO THE MICROWAVE OR THROW THEM OUT COMPLETELY WITHOUT REALIZING THE POTENTIAL THESE FORGOTTEN "INGREDIENTS" HOLD.  YUP, I CALLED THEM AN INGREDIENT.  AND THAT'S BECAUSE WITH A LITTLE CREATIVITY AND EFFORT YOU CAN BREATHE NEW LIFE INTO THOSE MASHED POTATOES OR CORN ON THE COB...OR PULLED PORK AND SMOKED CHICKEN LIKE I DID HERE...

FOR JULY FOURTH WE HAD A BLOWOUT AT HOME, JUST LIKE WE DO EVERY YEAR.  AND EVERY YEAR WE MAKE TOO MUCH FOOD, BUT THATS NOT NECESSARILY A BAD THING.  SO WHEN IT WAS TIME TO HEAD INTO WORK AT THE FIREHOUSE I KNEW I COULD NOT LET THE PULLED PORK, THAT I WOKE UP TO START AT 4 A.M., GO TO WASTE.  SAME GOES FOR THE CHICKEN THIGHS I SMOKED OVER APPLEWOOD AND GLAZED WITH MY PEACH BBQ SAUCE.  I KNEW THEY DESERVED MORE THAN JUST ZAP IN THE OL' MICROWAVE, DRYING THEM OUT TO WHAT MIGHT AS WELL BE JERKY...

SO WHAT BETTER WAY TO HONOR THY PIG AND CHICKEN THAN STUFF THEM INSIDE A PORK LOIN THAT I ROLLED OUT LIKE A J.K. ROWLING NOVEL.  NOW TOP IT WITH SOME ONION, CHEDDAR CHEESE (LEFTOVER FROM THE MAC N' CHEESE OF COURSE) AND AN UNBELIEVABLY GOOD SPICY RUB FROM FLAVOR GOD.  AND WHILE WE ARE AT IT WE MIGHT AS WELL THROW IN SOME PEACHES TO COMPLIMENT THE PEACH BBQ SAUCE.  BOOM! YOUV'E JUST ADDED NEW LIFE INTO THOSE LEFTOVERS!  AND NOW, WE GRILL....

THIS MY FRIENDS, IS WHAT A STUFFED PORK LOIN SHOULD LOOK LIKE AFTER ABOUT AN HOUR AND A HALF ON A GRILL OVER INDIRECT HEAT.  THE CRISPY, SALTY SKIN WAS DELICIOUS.  

THERE WAS SO MUCH GOING ON HERE...SPICY, SALTY AND SWEET.  NOT TO MENTION TEXTURES GALORE WITH THE CRUNCHY EXTERIOR, TENDER PULLED PORK AND STICKY GLAZE.  SO THE MORAL OF THIS FIREHOUSE KITCHEN STORY...DONT CHUCK THOSE LEFTOVERS SO QUICK!  USE YOUR IMAGINATION AND HAVE FUN, IT'S ONLY COOKING AFTER ALL.  WHAT'S THE WORST THAT CAN HAPPEN?  A KITCHEN FULL OF HUNGRY FIREFIGHTERS?  ACTUALLY, THAT'S NOT A GOOD THING SO WHATEVER YOU DO, MAKE IT DELICIOUS!  OH, AND HERE IS THE RECIPE.....

SERVES 4
INGREDIENTS:
2 lb. BONELESS PORK ROAST, butterflied
LEFTOVER PULLED PORK AND OR CHICKEN
1 cup of CHEDDAR CHEESE
1/2 ONION, chopped
1 PEACH, pitted and chopped
1 sprig of ROSEMARY, leaves removed/chopped
BBQ RUB OF YOUR CHOICE ( Flavor God Everything Spicy is great )
SALT/PEPPER
BBQ SAUCE OF YOUR CHOICE
3 tbs. PEACH PRESERVES
 

PROCEDURE:
Preheat grill with medium heat.  Set up for indirect heat.  Temp should be around 400*

Combine your bbq sauce and peach preserves, set aside.

Lay out the pork roast like a book.  Season with your rub, salt and pepper. ( Be careful with the salt if the rub contains any).  Next, layer on your pulled pork, onion, cheese and peaches.  Roll up and tie with butchers twine.  Season the outside with more rub, salt, pepper and rosemary.  Be liberal with the salt on the skin if the roast still has it intact.

Place the roast on the grill, with indirect heat, skin-side up.  Roast for about an hour, then turn over skin-side down for the next 20-30 minutes, periodically basting the meat with the bbq-peach glaze.  When the skin is crisped up and internal temp reaches 145*, remove from the grill and let rest.  

Slice, serve and devour.  Pairs well with leftover green beans and asparagus
 

AND FOR THE RECORD, I HATE CHINESE FOOD LEFTOVERS!  THERE IS SOMETHING ABOUT THAT GELATINOUS THING GOING ON THAT I CAN'T GET PAST.

DONT FORGET TO TAG US IN YOUR PICS @FORKANDHOSECO AND HASHTAG US #FORKANDHOSECO.  IF YOU HAVE A RECIPE YOU WOULD LIKE TO BE CONSIDERED FOR A FEATURE, EMAIL YOUR NAME, DEPARTMENT, HIGH QUALITY PHOTO AND RECIPE TO FORKANDHOSECO@GMAIL.COM

STAY SAFE, EAT WELL!

555 EATS - AVOCADO CILANTRO YOGURT SAUCE WITH GRILLED PINEAPPLE AND SHRIMP

WE LOVE SHARING HEALTHY FIREHOUSE RECIPES WITH OUR FRIENDS AT 555 FITNESS !  TO LEARN MORE ABOUT 555 FITNESS, CLICK HERE AND DON'T FORGET TO HASHTAG YOUR HEALTHY MEALS #FORKANDHOSECO #55EATS !

AS YOU ALL PROBABLY KNOW BY NOW, A HUGE WEAKNESS OF MINE IS PASTA, PARTICULARLY SPAGHETTI.  HELL, I EVEN HAVE A TATTOO OF IT JUST IN CASE I FORGET HOW MUCH I REALLY LOVE IT.  UNFORTUNATELY THIS IS NOT THE BEST THING TO BE EATING EVERYDAY SO I TEND TO USE IT AS A CHEAT MEAL.  BUT WHEN PIP FROM 555 FITNESS TOLD ME ABOUT THESE BEAN PASTA PRODUCTS FROM EXPLORE ASIAN, I SAW SOME LIGHT AT THE END OF THE PROVERBIAL NOODLE-SHAPED TUNNEL.  I MUST ADMIT HOWEVER, I WAS SKEPTICAL.  WHEN IT COMES TO PASTA, THERE IS ONE RULE FOR ME.....IT MUST BE AL DENTE, OR " TO THE TOOTH".  SO MY WORRY WITH THESE BEAN PASTAS WERE THEIR ABILITIES TO HOLD ON TO THAT TOOTHSOMENESS I DESIRE.  WELL, IN A DELICIOUS FASHION I WAS PROVEN WRONG.......

BLACK BEAN SPAGHETTI IN AN AVOCADO CILANTRO YOGURT SAUCE 

W/ GRILLED PINEAPPLE AND SHRIMP 

ONE THING I LOVE ABOUT FORK AND HOSE CO. IS HOW MUCH I HAVE BEEN ABLE TO CONNECT WITH OTHER FIREFIGHTERS AND THEIR PASSIONS FOR COOKING.  THEIR IS ALMOST THIS "FOODIE CULTURE" MOVEMENT GOING ON IN THE FIREHOUSES ALL OVER THE WORLD, FURTHER PROVING THAT WE COOK MORE THAN JUST CHILI.  THE INSPIRATION BEHIND THIS DISH COMES FROM FIREFIGHTER ANGELA WAAGEN OF THE METRO ATLANTA AREA.  SHE SUGGESTED A LATIN STYLE DISH WITH CUMIN AND CILANTRO, PERFECT FOR THE FLAVORS OF BLACK BEANS.

THE NOODLES ONLY TAKE ABOUT 7 MINUTES TO COOK, JUST ABOUT THE SAME TIME IT TOOK TO GRILL THE SHRIMP.  WITH THIS DISH BEING SO QUICK TO PREPARE AND THE FLAVORS SO BRIGHT, IT IS A PERFECT SUMMER MEAL

Serves 2-3
INGREDIENTS:
  1 lb. EXPLORE ASIAN BLACK BEAN SPAGHETTI
  1 lb. LARGE SHRIMP, cleaned 
  15-20 CHUNKS OF PINEAPPLE
  1 tbs. CHIPOTLE PASTE, or chipotles in adobo sauce chopped
  1 tsp. PAPRIKA
  1 tsp. CUMIN
  3 tbs. OLIVE OIL
  1/2 RED ONION, thinly sliced
 

AVOCADO CILANTRO YOGURT SAUCE -
  1 AVOCADO
  BUNCH OF FRESH CILANTRO, chopped (reserve some for garnish)
  ZEST AND JUICE OF 1 LIME
  7 oz. FULL FAT PLAIN GREEK YOGURT
  OLIVE OIL
  SALT AND PEPPER, to taste

PROCEDURE:
Place a large pot of salted water over medium-high heat.  At this time you want to also set your grill to medium-high heat.

Meanwhile, combine the chipotle, paprika, cumin and some salt and pepper in a large bowl.  Whisk to combine and add the shrimp.  Set aside

In a food processor or blender add the avocado, cilantro, lime zest/juice and yogurt.  Pulse while adding the olive oil in a steady stream until a creamy sauce is formed.  Salt and pepper to taste.

When water is boiling, add the spaghetti and cook for about 7 minutes.  While the pasta cooks, skewer the shrimp and pineapple.  Grill until the shrimp turns pink.  When the pasta is done, drain under cold water.  In a large bowl add the pasta and sauce, gently stir to combine.  Top with red onion, cilantro, shrimp and pineapple.  Serve

This dish is what #555eats is all about!  Delicious food that is good for you whether it is in the gym or on the fire floor.  To find out more about the other products available from Explore Asian, click here !

DONT FORGET TO TAG US IN YOUR PICS @FORKANDHOSECO AND HASHTAG US #FORKANDHOSECO.  IF YOU HAVE A RECIPE YOU WOULD LIKE TO BE CONSIDERED FOR A FEATURE, EMAIL YOUR NAME, DEPARTMENT, HIGH QUALITY PHOTO AND RECIPE TO FORKANDHOSECO@GMAIL.COM

STAY SAFE, EAT WELL!

MY PASTA SHAPE DILEMMA - FARFALLE

WHEN IT COMES TO PASTA SHAPES I HAVE A PROBLEM, AND WHILE IT IS NOT NECESSARILY A BAD PROBLEM, IT NEEDS TO BE ADDRESSED.  MY LOVE FOR SPAGHETTI AND NOODLE SHAPED PASTA HAS LED TO MY NEGLECT TOWARDS ALL THE OTHER SHAPES AVAILABLE.  THEY SIT PATIENTLY WAITING IN THEIR BOXES ON THE SHELVES WHILE I REACH PAST TO GRAB THE LAST BOX OF ANGEL HAIR.  I HONESTLY DON'T KNOW WHAT IT IS, MAYBE IT'S THE SIMPLE TWIRLING OF THE FORK.  PASTA SHAPES SERVE A PURPOSE, AND THAT IS TO HOLD ON TO THE SAUCE AND OTHER INGREDIENTS AND CARRY THEM TO YOUR MOUTH.  SO WITH THIS IN MIND, I SET OUT IN SEARCH OF A SHAPE I NEVER USE....THE FARFALLE.... A.K.A BOW TIE A.K.A. "BUTTERFLIES"

FARFALLE W/ CHICKEN, MUSHROOMS AND KALE IN A TOMATO CREAM SAUCE

Serves 4
INGREDIENTS:
3 - GARLIC CLOVES
1 lb. - CHICKEN TENDERS
3 - PLUM TOMATOES, rough chopped
1 - 8oz. pkg. WHITE MUSHROOMS, sliced
1/2 bunch of KALE, rough chopped
32 oz. TOMATO SAUCE
1/4 c HEAVY CREAM
FRESH BASIL
PECORINO CHEESE
OLIVE OIL
SALT/PEPPER TO TASTE
1 lb. FARFALLE

PROCEDURE:
Place a large pot of salted water over high heat.

Meanwhile, in a large pan heat a few glugs of olive oil over medium heat.  Add whole garlic and brown, then remove.  Season the chicken and add to the pan.  When almost cooked through, remove and chop the chicken. Set aside

Add the plum tomatoes to the pan, scraping any brown bits stuck to the bottom.  Add the mushrooms and kale and saute for a minute or two.  Add the tomato sauce and reserved chicken and bring to a simmer.  Reduce the sauce for a few minutes and then stir in the cream.

Cook the pasta just to al dente and add to the tomato sauce.  Add a small ladle of pasta water and continue to cook the pasta in the sauce.  Remove from heat and add a handful of pecorino, continue to stir while the sauce coats the pasta.  Garnish with fresh chopped basil and serve.
 

So the moral of this semolina story is get out of your comfort zone.  Cooking is about having fun!

DONT FORGET TO TAG US IN YOUR PICS @FORKANDHOSECO AND HASHTAG US #FORKANDHOSECO.  IF YOU HAVE A RECIPE YOU WOULD LIKE TO BE CONSIDERED FOR A FEATURE, EMAIL YOUR NAME, DEPARTMENT, HIGH QUALITY PHOTO AND RECIPE TO FORKANDHOSECO@GMAIL.COM

STAY SAFE, EAT WELL!

THROWDOWN THURSDAY - ASIAN BBQ PORK SKEWERS

TIME TO THROW IT DOWN WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN!  THIS WEEK WE FEATURE A RECIPE FROM LONG TIME F & H CO. SUPPORTER FIREFIGHTER ROB MEYER OF THE MONROE TOWNSHIP FIRE DEPARTMENT IN NEW JERSEY.  HIS RECIPE FOR ASIAN BBQ PORK SKEWERS OVER FRIED RICE IS PERFECT FOR THE SUMMER.  THESE ARE NOT YOUR USUAL KEBOB, THE USE OF "UMAMI" INGREDIENTS TAKE THIS DISH TO A HIGHER "RUNG" ON THE FLAVOR LADDER.  CHECK OUT THE FIREFIGHTER THROWDOWN FACEBOOK PAGE WHERE WE TALKED ABOUT UMAMI IN OUR TUESDAY TIP!

ROB'S ASIAN BBQ PORK SKEWERS

INGREDIENTS:

Pork Shoulder or Boston Butt cut against the grain into thick bite-sized pieces.
Can of coconut milk
Bamboo skewers soaked in water for 3 hours

Marinade:
4 tablespoons chopped cilantro roots
7 large garlic cloves
1 tablespoon black pepper
2 tablespoons sugar
3 tablespoons fish sauce
2 tablespoons soy sauce
2 tablespoons oyster sauce

The longer the marinade the better. We marinaded for 3 hours and it was bursting with flavor.

PROCEDURE:

Skewer the pork leaving ample space between pieces. Preheat charcoal (we wrapped a cookie sheet in foil to burn charcoal in our gas grill and used the top rack as a cooking surface) Charcoal is crucial as it imparts a huge part of the skewers flavor. Place skewers over the charcoal on a medium/high heat. Turn every 3-4 minutes and brush with coconut milk after every turn. Pork should be moist, caramelized and a bit charred outside when done (as seen in photos)

---

Fried rice:

*Can be substituted with just white rice, brown rice, or quinoa for a little more healthier option*

INGREDIENTS:

3 cups cooked rice 
2 Tbs sesame oil
1 small onion, chopped
Fresh or frozen corn and peas
2-3 Tablespoons soy sauce 
2 eggs beaten

Add sesame oil to wok or large frying pan and sauté veggies overall med/high heat. When tender add add egg and cook. When egg is cooked stir in rice and soy sauce. Stir fry until heated throughout.

Serve skewers over bed of rice. Enjoy!

STAY SAFE, EAT WELL!

555 EATS - PROTEIN PANCAKES

WE LOVE SHARING HEALTHY FIREHOUSE RECIPES WITH OUR FRIENDS AT 555 FITNESS !  TO LEARN MORE ABOUT 555 FITNESS, CLICK HERE AND DON'T FORGET TO HASHTAG YOUR HEALTHY MEALS #FORKANDHOSECO #55EATS !

EVERYDAY YOU WAKE UP YOU SHOULD SET YOURSELF UP FOR SUCCESS, WHETHER IT'S ON THE FIRE-GROUND OR IN THE GYM.  BREAKFAST SHOULD BE A PRIORITY, BUT WERE NOT TALKING BAGELS AND CREAM CHEESE HERE.  A BALANCE OF FAT, CARBS AND PROTEIN WILL GET YOU GOING MUCH BETTER THAN THE BLUEBERRY MUFFIN STARING AT YOU FROM BEHIND THE GLASS.  LEAVE THE MUFFIN IN THE PASTRY "PRISON" AND MAKE YOURSELF SOMETHING GOOD, LIKE THESE "PANCAKES" FROM FIREFIGHTER ANGELA WAAGEN.....

ANGELA'S PROTEIN PANCAKES

INGREDIENTS:

1/2 cup DRY OATMEAL
1/2 cup COTTAGE CHEESE
1 EGG
1/2 BANANA
1/4 tsp BAKING POWDER
CINNAMON, to taste

PROCEDURE:
Place all the ingredients in a blender, puree.  

Cook in a skillet as you would pancakes
 

TO HAVE YOUR FIREHOUSE RECIPE CONSIDERED FOR A FEATURE, SEND YOUR NAME, DEPARTMENT, RECIPE AND A QUALITY PICTURE TO FORKANDHOSECO@GMAIL.COM 

STAY SAFE, EAT WELL!

AJ

THROWDOWN THURSDAY - CILANTRO LIME RICE

TIME TO THROW DOWN A HEALTHY RECIPE WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN !  

RICE.....A GRAIN THAT ALL TOO OFTEN ENDS UP ON A PLATE IN THE BLANDEST OF FORM, THROWN TO THE SIDE LIKE AN OLD TOY.  BUT WHY?  I LOOK AT INGREDIENTS LIKE THIS AS A BLANK CANVAS.  GET CREATIVE AND TRANSFORM THEM INTO SOMETHING SPECIAL LIKE FIREFIGHTER CODY MARTINSEN OF JACKSON FD IN FLORIDA....

CODY'S CILANTRO LIME RICE

INGREDIENTS:

- 1 LARGE ONION, chopped 

- 3 GARLIC CLOVES, minced 

- 2 c RICE - 1 tsp salt

- 4 c LOW SODIUM CHICKEN BROTH

- 1 JALAPENO 

- 1 BUNCH OF CILANTRO

- 4 LIMES 

- 1/2 to 1 c OLIVE OIL, varies on your consistency wanted 

Directions - sweat down onions in medium pot with olive oil on medium/high heat. Once complete, add rice directly to pot and begin to brown. White rice will begin to turn opaque (approx. 5 minutes). Add chicken broth and cook rice until most broth has been absorbed. Fluff with fork when done.

In blender, add garlic, salt, jalapeno and cilantro. Zest 2 of the limes and then juice all of them directly into the blender. As you begin to blend, slowly add olive oil until you reach the consistency of a paste, almost like a pesto. Add directly to the rice and garnish with fresh cilantro.
 

TO FIND OUT MORE ABOUT THE FIREFIGHTER THROWDOWN, CLICK HERE.  DONT FORGET TO TAG US IN YOUR PICS @FORKANDHOSECO AND HASHTAG US #FORKANDHOSECO.  IF YOU HAVE A RECIPE YOU WOULD LIKE TO BE CONSIDERED FOR A FEATURE, EMAIL YOUR NAME, DEPARTMENT, HIGH QUALITY PHOTO AND RECIPE TO FORKANDHOSECO@GMAIL.COM

STAY SAFE, EAT WELL!

555 EATS - GRILLED SHRIMP SCAMPI

WE LOVE SHARING HEALTHY FIREHOUSE RECIPES WITH OUR FRIENDS AT 555 FITNESS !  TO LEARN MORE ABOUT 555 FITNESS, CLICK HERE AND DON'T FORGET TO HASHTAG YOUR HEALTHEY MEALS #FORKANDHOSECO #55EATS !

HERE IS A UNIQUE TWIST ON THE CLASSIC SHRIMP SCAMPI FROM VINNY RIZZO OF ENGINE 38 "HALSTEAD MANOR" OF THE VILLAGE OF MAMARONECK FIRE DEPARTMENT IN NEW YORK.  INSTEAD OF THE USUAL SAUTE, VINNY GRILLS THE SHRIMP, TAKING THIS DISH TO THE NEXT LEVEL WHILE ALSO MAKING IT HEALTHIER.  GRILLING LENDS A NICE CHAR AND SMOKY FLAVOR TO THE SHRIMP, ADDING MORE DEPTH OF FLAVOR.  PAIRED WITH SOME GRILLED CORN AND YOU HAVE YOURSELF AN EASY, DELICIOUS AND HEALTHY MEAL.....

GRILLED SHRIMP SCAMPI

INGREDIENTS:
3 LBS. SHRIMP
EXTRA VIRGIN OLIVE OIL
SALT AND PEPPER
2 Tbs. BUTTER
6 GARLIC CLOVES, chopped
ONE BUNCH OF PARSLEY, chopped
1 CUP OF WHITE WINE
JUICE AND ZEST OF 3 LEMONS
1/2 Tsp. RED PEPPER
SALT AND PEPPER
3 LEMONS, SLICED

PROCEDURE:
Marinate shrimp with olive oil, salt and pepper.  Meanwhile, melt butter in a saucepan and saute garlic.  Add wine, bring to a simmer and reduce by half.  Add lemon zest, juice, parsley, salt and pepper to tase and remove from heat.  Thread shrimp onto skewers and grill for 2 minutes on each side or until pink.  Transfer to a plate and pour over sauce and add lemon slices.  Serve with grilled corn or rice and veggies.
 

TO HAVE YOUR FIREHOUSE RECIPE CONSIDERED FOR A FEATURE, SEND YOUR NAME, DEPARTMENT, RECIPE AND A QUALITY PICTURE TO FORKANDHOSECO@GMAIL.COM 

STAY SAFE, EAT WELL!

AJ

THROWDOWN THURSDAY - PLANTAIN HASH-BROWNS

TIME TO THROW DOWN ANOTHER RECIPE WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN.  THIS WEEK WE FEATURE A RECIPE FROM JIMMY KEEGS (@JKEEGSDOE) OF CHERRY HILL FIRE DEPARTMENT THAT IS SO SMART AND SIMPLE, YET I HAVE NEVER SEEN IT DONE BEFORE.....

BREAKFAST IS, IN MY OPINION, THE MOST IMPORTANT MEAL OF THE DAY.  AND WHEN YOU ARE LOOKING FOR AN ALTERNATIVE TO POTATOES, THIS RECIPE FOR PLANTAIN HASH-BROWNS IS JUST THE TICKET.....

JIMMY'S PLANTAIN HASH-BROWNS

Served here with an egg white omelet, heck of way to start your day!

Serving sizes vary depending on hash-brown size

INGREDIENTS:
2 GREEN PLANTAINS
GARLIC POWDER
SALT
PEPPER
FAT OF YOUR CHOICE (COCONUT, OLIVE OIL/BUTTER)

PROCEDURE:
Grate the plantains using the largest hole on a grater.  Toss with garlic powder, salt and pepper.  Cook in a skillet over medium heat with oil as you would potato hash-brown.  
 

STAY SAFE, EAT WELL!

To find out more about The Firefighter Throwdown, click here!

THROWDOWN THURSDAY - TURKEY "SCHNITZEL"

THIS WEEK'S THROWDOWN THURSDAY WE ARE THROWING IT DOWN WITH A BROTHER FROM DOWN UNDER.  DREW MCKENNA FROM AUSTRALIA IS A BEAST NOT ONLY IN THE GYM BUT IN THE KITCHEN AS WELL, WE HAVE FEATURED MANY OF HIS MEALS ON F&H CO. AND YOU CAN FOLLOW HIM YOURSELF ON INSTAGRAM @TONGSANDTURNOUTS WHERE HE IS WHIPPING UP SOME HEALTHY AND DELICIOUS MEALS AT THE FIREHOUSE.  THIS RECIPE IS A GREAT ALTERNATIVE TO SCHNITZEL, A TRADITIONAL GERMAN DISH OF MEAT POUNDED OUT THINLY, COATED IN BREADCRUMBS AND THEN FRIED.  YOU WILL SEE IT MOST OFTEN USING PORK CUTLETS BUT DREW SUBSTITUTES TURKEY AND USES QUINOA FOR A HEALTHIER OPTION....

TONGSANDTURNOUT'S "SCHNITTY"

INGREDIENTS:
1 TURKEY BREAST, cut into thin steaks
1 1/2 C QUINOA, cooked
1 EGG, beaten
HERBS
GARLIC,chopped

PROCEDURE:
Preheat oven to 400*
In a bowl mix the herbs and garlic with the quinoa
Dredge the turkey steaks in the egg and then the quinoa mixture, place on a baking sheet 
Bake for 20-25 minutes or until browned and cooked through