555 EATS - CHICKEN WITH ARTICHOKES AND SUN DRIED TOMATOES

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 !

SOMETIMES A FIREFIGHTER WILL TAG US IN A MEAL PIC AND MY FIRST THOUGHT WILL BE "I NEED THAT RECIPE".  THIS IS ONE OF THOSE DISHES, AND OF COURSE IT COMES FROM DOMINICK BRIGANTI OF THE CLEARWATER FIRE AND RESCUE.  DOMINICK IS ALWAYS CREATING SOMETHING SIMPLE YET DELICIOUS....AND THIS IS NO EXCEPTION

CHICKEN WITH ARTICHOKES AND SUN DRIED TOMATOES

DOMINICK BRIGANTI - CLEARWATER FIRE AND RESCUE, FL

Serves 2:

INGREDIENTS: (Approximates because like myself, Dominick rarely measures)
2 Chicken Breasts filleted then sliced
1 Can Artichokes quartered
1/2 cup Sun-dried tomatoes, julienned (packed in EVOO)
Half yellow onion
1 Lg clove garlic, smashed, large chop
White wine
Whole dried Calabrian chile pepper
EVOO
Unsalted butter
AP flour
Garlic powder
Ground white pepper
Ground black pepper
Sea salt
Chicken base
Chopped flat leaf parsley
Fresh thyme

PROCEDURE:
Season chicken with salt, pepper and garlic powder
Toss chicken in flour to lightly coat
Sauté chicken in EVOO until lightly browned
Add garlic and dried chile pepper (leave whole), when garlic is golden add onion
Once onion is translucent add artichokes and sun-dried tomatoes (some of the oil there packed in too)
High heat, add white wine and reduce then add 2 Tbs butter
Cook on med to incorporate butter then finish with fresh parsley and thyme.
 

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- MISTAKES THAT PREVENT YOU FROM LOSING WEIGHT

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.....

The 3 biggest mistakes that prevent you from losing weight

by KARLIE 

Sometime in 2015 we’ll be doing the Firefighter 60 Day Slim Down Challenge again. But until then,  I think we need a refresher on some of my most important weight loss advice.  Starting this week I’m going to be explaining the 3 biggest mistakes that prevent you from losing weight.

Today, mistake #1

The mistake is dieting. Yep, if you set out to lose weight by temporarily “dieting” – that is eating less food, and/or eating different foods than you plan to once you’re done with your diet – you will not lose weight.

This isn’t my opinion, it’s a fact. See, every size requires a certain number of calories to sustain. If you’re my size you require about 2,400 calories a day. If I had less mass, let’s say I was much shorter, I might require only 2,000 calories per day. So you can see if you cut calories to get down to a certain size, you have to continue to eat that number of calories to maintain that size.

If your plan is to temporarily eat certain foods (like a diet program where you buy their food), or simply to severely cut back on calories as long as you can stand it, that won’t work. As soon as you go back to eating what you ate before, you’ll get back to the size that you were before.

What’s Worse…

Really, the worst think you can do is yo-yo like this. Because when you lose weight it’s typically about 25% lean mass. Once you gain it back, it’s all fat.  So each time you lose weight and put it back on, your body fat percentage gets higher.

Also, with extreme calorie cutting your resting metabolic rate(RMR) may plummet. Your RMR is the amount of calories that your body needs to sustain itself; it’s dependent mostly on your size and is also influenced by your body composition (fat vs. lean mass).  If you’re starving yourself your body will get the message that food is scarce and will begin to spare fuel by burning fewer calories. You don’t want that.

THROWDOWN THURSDAY - CHERRY CHIPOTLE BARBECUE SAUCE

TIME TO THROW DOWN ANOTHER RECIPE WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN !  THIS WEEKS' RECIPE COMES FROM A FIREFIGHTER WHO JUST HELPED RAISED OVER $17,000 FOR THE NATIONAL FALLEN FIREFIGHTERS FOUNDATION IN A STEAK-UMMS SPONSORED COOK-OFF, SO HATS OFF TO FIREFIGHTER ALEX CALLEGARI !  

CHERRY CHIPOTLE BARBECUE SAUCE

ALEX CALLEGARI - BOCA RATON FIRE DEPT.

TOSS SOME CHICKEN WINGS WITH THIS SAUCE FOR A SPICY SWEET DISH

INGREDIENTS:
2 Cups KETCHUP
1 Cup DE-PITTED TART CHERRIES
1/2 Cup DARK BROWN SUGAR
1/4 Cup APPLE CIDER VINEGAR
2 CHIPOTLE PEPPERS IN ADOBO SAUCE
1 Tbs. LIQUID SMOKE
1 Tbs. WORCESTERSHIRE SAUCE
1 Tsp. FINELY GROUND ESPRESSO
 

PROCEDURE:
In a small food processor, add cherries, chipotle peppers, liquid smoke, worcestershire sauce and puree.

Place a medium sauce pan over medium heat.  Add the puree and remaining ingredients and simmer for 15 minutes.

Allow the sauce to set up for an hour before enjoying.
 

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!

ROAST PORK, BROCCOLI RABE, PROVOLONE AND QUINOA "BAKE"

THIS RECIPE COULD DEFINITELY FALL INTO THE "RIT" CATEGORY.  FOR THOSE WHO DO NOT KNOW, THE TERM "RIT" OR "RAPID INTERVENTION TEAM" USUALLY REFERS TO THE TEAM OF FIREFIGHTERS DESIGNATED ON THE FIRE GROUND, WHOSE JOB IT IS TO RESCUE ANY DOWNED FIREFIGHTERS OPERATING INSIDE OF A STRUCTURE FIRE.  SO WE DEPLOYED THE "RECIPE INTERVENTION TEAM" TO RESCUE THIS TRADITIONAL SANDWICH FROM IT'S BREADY DEMISE.  THE SANDWICH WE SPEAK OF IS INSPIRED BY TONY LUKE JR. OF PHILLY CHEESESTEAK FAME.  AND YOU KNOW WHAT? THE SANDWICH IS AMAZING, BUT SOMETIMES WE COULD USE A MEAL WITH LESS BREAD. 

TONY ALSO HAS A GREAT WEB-SHOW CALLED FOOD MASHUPS, WHERE HE SHOWCASES CULINARY CREATIVITY ACROSS THE COUNTRY. CHECK EM' OUT HERE AND ON INSTAGRAM @FOODMASHUPS ! NOW ONTO THE FOOD....

THIS DISH STARTED OUT SIMPLY AS A WAY TO USE LEFTOVER BACON WRAPPED PORK LOIN FROM OUR LAST TOUR....BECAUSE WHY WOULDN'T YOU USE ANYTHING WRAPPED IN BACON IF YOU COULD!  I UNWRAPPED THE BACON, RENDERED IT DOWN AND USED THE FAT TO START MY BASE FOR THE QUINOA COOKING LIQUID.  I SAUTEED SOME ONION, GARLIC AND CARROTS WITH SOME HERBS IN THE BACON FAT TO DEVELOP A RICHER STOCK SINCE THE PORK ROAST IS COOKED ALREADY.  THE ORIGINAL SANDWICH USES THE PORK ROAST JUICES TO ADD TONS OF MOISTURE TO THE SANDWICH, SO THIS WAS MY WAY OF ADDING SIMILAR FLAVORS TO THE QUINOA.

AN ABSOLUTE VITAL PART OF THIS SANDWICH IS BROCCOLI RABE.  A BITTER DELICIOUS GREEN THAT ONLY NEEDS SIMPLE PREPARATION.  SOME FIND IT TOO BITTER SO A SIMPLE WAY TO MAKE IT MORE PALATABLE IS TO BLANCH THEM AND THEN SQUEEZE THE WATER OUT, A TRICK A CHEF FRIEND SHOWED ME.

BOTH THE SANDWICH AND THIS VERSION HAVE THE SAME FLAVORS THAT MAKE IT ABSOLUTELY DELICIOUS.  THERE IS SALTINESS FROM THE BACON AND PORK, SLIGHT BITTERNESS FROM THE GREENS AND THEN A SHARP FUNKY BITE FROM THE PROVOLONE.  I ADDED SOME HOT CHERRY VINEGAR PEPPERS AND BASIL TO ADD SOME HEAT AND BRIGHTNESS.  CRAZY FLAVORS ALL AROUND!

AND WE ALL KNOW WHAT MAKES EVERYTHING BETTER RIGHT?  A CRISPY FRIED EGG!  THE YOLK RAN DOWN INTO THE QUINOA CREATING A VELVET SAUCE OF GOODNESS.

Serves 4-6
INGREDIENTS:
2 CUPS QUINOA
3 STRIPS OF BACON
1 ONION, chopped
3 GARLIC CLOVES, chopped
1 CARROT, diced
4 CUPS LOW-SODIUM CHICKEN BROTH
2 TBS. DRIED OREGANO

1 lb. COOKED PORK, diced

1 BUNCH OF BROCCOLI RABE
1 GARLIC CLOVE, smashed and left whole
CHILI FLAKE
SALT TO TASTE

1/2 lb. SHARP PROVOLONE
HANDFUL OF CHOPPED HOT CHERRY PEPPERS (OPTIONAL)
HANDFUL BASIL, torn
OLIVE OIL

PROCEDURE:
-BROCCOLI RABE:
Bring a large pot of salted water to a boil, add broccoli rabe and cook for 2-3 minutes.  Drain and add to a bowl of ice water to stop the cooking process and help retain the bright green color.  Drain again, chop and saute quickly in some olive oil with a whole smashed garlic clove and chili flakes.  Salt to taste and set aside

-QUINOA:
Cook down the bacon in a large saucepan over medium heat.  When cooked and that fat is rendered, remove, chop and set aside.  Add the onion, garlic, carrot and oregano to the same pan and saute until the onion is translucent.  Add the chicken broth and cook for a few minutes to reduce slightly.  Bring to a boil and add quinoa, cook according to package.  

In a large bowl add the quinoa, broccoli rabe, pork, cherry pepper, basil and mix.

Add the mixture to a medium oven proof baking dish or high sided pan.  Cover the top with the provolone slices and broil until brown and bubbly.  Remove and top with more basil, reserved chopped bacon and let cool for a few minutes before slicing to let it set up. 

 

FIT FOR DUTY TIPS - WHY YOU SHOULDN'T GIVE UP YOUR FAVORITE FOODS

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.....

Weight loss mistakes: Why you shouldn’t give up your favorite foods

by Dr. Karlie Moore

Last week I started a series where I’m explaining the 3 biggest mistakes that prevent you from losing weight. If you didn’t read the first mistake, catch up here.

The second biggest mistake is absolutely forbidding certain foods. Although it seems counter-intuitive, if you have a no tolerance policy toward any unhealthy foods – and I am talking about things you really like – you may be doing yourself more harm than good.

Research shows that when people give in and eat a food that they were trying to avoid, they feel bad and that starts a spiral that is more likely to end in the person giving up altogether. So you want to give yourself a little leeway; don’t set yourself up for failure.

If you do have that ice cream that someone brought to the fire station, focus on just having a smaller portion than usual, make sure you savor it (don’t do something that takes your mind off what you’re eating), and don’t feel bad about it.

One caveat – this really only applies to unhealthy foods that you love. One problem that I see with firefighters at the station, and people who work in an office, is eating a treat simply because it’s there. People bring in so many treats to my local fire stations I want to put a sign that says “don’t feed the firefighters.” Office workers are always faced with donuts, candy jars and birthday cake.

Before picking up the treat you need to ask yourself if it’s really worth it. A donut like the ones shown in the picture has about 200 calories. Your half hour workout might only burn 200 calories. If you could take it or leave it – leave it!

This is a tough balance because you only want to eat something if you’re really jonesing for it, but if you do – don’t send yourself down the shame spiral. Pat yourself on the back for all the healthy eating you’ve been doing and don’t see this as a setback.

Keep on workin toward your healthy weight/healthy lifestyle goal no matter how much you think you “screwed up.”

Ultimately, being a healthy person means eating lots of healthy foods – whole grains, fruits and vegetables – and being fairly active. You DO NOT have to run marathons and only eat tofu to live a long, happy healthy life and enjoy that hard earned retirement.

 ! 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.....

THROWDOWN THURSDAY - TURKEY "HOT DOGS" W/ LETTUCE BUNS

THROWIN' DOWN ANOTHER RECIPE WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN!  ANYONE ELSE PUMPED FOR ATLANTA IN A COUPLE WEEKS? BECAUSE WE ARE!

THIS TURKEY "HOT DOG" RECIPE GOES PERFECTLY WITH THE FIREFIGHTER THROWDOWN TIP OF THE WEEK, WHICH WAS HOW TO USE LETTUCE AS A HOT DOG BUN FOR A LOW CAL, LOW CARB OPTION.

TURKEY "HOT DOGS"

INGREDIENTS:
3 lbs. GROUND TURKEY
1 BELL PEPPER, seeded and diced
1/2 YELLOW ONION, diced
2 tbs. FLAVOR GOD EVERYTHING SPICY or seasoning of your choice
1/4 cup BREADCRUMBS
1 EGG

PROCEDURE:
Combine all ingredients in a bowl and mix well.  Place in the fridge for an hour to let the flavors marry together if possible.  
Using skewers, shape the meat mixture around the end into the shape of hot dogs.  Brush with oil to prevent sticking on the grill.
Grill the hot dogs over medium heat, turning every minute or so until the outside is nice and brown.  Grill for about 10 minutes or when the internal temperature is 165*  Careful not to overcook as these are very lean and will dry out.

We topped our hot dogs with thin sliced onion, peppers, avocado and some mango......and chipotle mayo of course for some heat!

Double up the lettuce leaves for the bun to make sure it can stand up to all your toppings.  The chipotle mayo spice played off the sweetness of the mango deliciously!

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 - BUTTER CHICKEN

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 WEEKS' 555 EATS WITH OUR FRIENDS AT 555 FITNESS COMES FROM A LONGTIME F&H CO. SUPPORTER ALLLLLL THE WAY FROM AUSTRALIA. DREW MCKENNA HAS AN INSTAGRAM ACCOUNT THAT IS DEFINITELY WORTH CHECKING OUT, I MEAN UNLESS YOU DONT LIKE DELICIOUS LOOKING FOOD.  GO FOLLOW @TONGSANDTURNOUTS IF YOU KNOW WHATS GOOD FOR YA!

BUTTER CHICKEN IS A POPULAR INDIAN DISH THAT IS TYPICALLY MADE WITH A MILDLY SPICED CURRY AND YOU GUESSED IT...BUTTER.  DREW REPLACES THE BUTTER IN HIS RECIPE WITH COCONUT MILK, BRILLIANT!

PALEO BUTTER CHICKEN

Sauce yields 4-5 servings

400ml (1 3/4 cup) COCONUT MILK
1 1/2 tsp GARAM MASALA
1 1/2 tsp SMOKED PAPRIKA
1/2 tsp CUMIN
1 LARGE ONION, chopped 
3 CLOVES OF GARLIC, smashed
2 1/2 TOMATOES, chopped
2 tsp FRESH GINGER, grated
4 CHICKEN THIGHS, excess fat trimmed

In a slow cooker I combined all ingredients and cooked on low for about 4 hours.

Enjoy!
 

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 - FAST FOOD

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.....

My top 4 tips for eating healthier fast food

by Dr. Karlie Moore

I once had a firefighter ask “so you don’t eat any fast food, do you?” Of course I do! I’m just a regular gal that needs to get food on the run sometimes, just like everybody else (and I’m definitely not a health nut!)

I do, however, make an effort to order something semi-healthy when I run through the drive-through so I can feel good about what I’ve eaten. So today I’m going to share with you my top 4 tips for eating healthier when you need to eat fast food. These can also be used when eating out at a brewery/restaurant that serves “bar food.”

Tip #1: Don’t think of the fries as a “side” because they typically have as many or more calories in them as your entrée. For example, a McDonald’s cheeseburger has 300 calories while a large fry has 510 calories (and that’s without ketchup)! So I choose a side salad or, if I really have to have fries, I order a small (or sometimes I steal a few from my husband….I’m guessing some of you ladies are laughing and some of you guys are rolling your eyes).

Tip #2: Although people often think it is healthier to order a chicken burger rather than beef, it’s not usually any healthier if the chicken is breaded.  Your best choice is a grilled chicken sandwich. The difference between any of McDonald’s crispy/breaded chicken sandwiches and their grilled counterparts is about 160 calories and 13 grams of fat.

Tip #3: Beware of dressings, condiments and sauces. If you could take it or leave it, leave it! We end up eating these sneaky little things without any regard for how many calories they add to our food. Mayonnaise can add hundreds of calories to a burger – almost as many as an entire cheeseburger! Ketchup has a lot of calories too.

Many fast food chains offer salads now. Although this is a healthier choice (because they have vegetables in them) calorie-wise it may not be much better than eating a burger and that is partly because of the salad dressings. McDonald’s Crispy Chicken salads have as many calories as a Big Mac and 100-150 of those calories come from the dressing.

Tip #4: I know it’s hard but skip the soda – a large has about as many calories as a small cheeseburger! This goes for diet soda too – studies consistently show that people do not successfully lose weight when they switch to diet even though they are drinking fewer calories (there are a variety of explanations that I won’t discuss here). If you don’t want water your best choice would be unsweetened iced tea.

THROWDOWN THURSDAY - CURRY SAUCE

WE ARE THROWING DOWN ANOTHER GREAT RECIPE WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN !  THE THROWDOWN IS SOON TO BE UPON US AND WE CAN NOT WAIT! 

YET ANOTHER RECIPE THAT PROVES WE DO MORE THAN JUST CHILI IN FIREHOUSE KITCHENS !  CURRY SAUCE ORIGINATED IN SOUTH AND SOUTHEAST ASIA AND HAS MORE THAN A DOZEN "VERSIONS" RANGING FROM MILD TO VERY SPICY AND DRY TO WET.  IT WOULD BE IMPOSSIBLE TO SUMMARIZE THE ENTIRE HISTORY OF CURRY IN ONE BLOG POST BUT I WILL TELL YOU THIS, A VERSION OF CURRY CALLED CHICKEN TIKKA MASALA IS THE "NATIONAL DISH" OF ENGLAND.  YUP, NOT FISH AND CHIPS LIKE YOU MIGHT HAVE EXPECTED.  

CURRY SAUCE

Ian S. Gordon
Windsor Severance Fire Rescue - Colorado
Serves 8
These are approximate amounts

INGREDIENTS:

EXTRA VIRGIN OLIVE OIL

4-5 CLOVES OF GARLIC, chopped

2-4 TBS. RED PEPPER FLAKES

ZEST OF 1 LEMON

4 CUPS OF COCONUT MILK

4 TBS. CURRY POWDER

HONEY

1 TBS. CINNAMON

3-4 TBS. SOY SAUCE

2 TBS. SUGAR

3 TBS. SALT

BASIL, chopped

FLOUR/WATER ROUX, for thickening

PROCEDURE:

Combine Coconut milk, soy sauce, sugar, honey and some salt in a bowl and whisk.

Cover bottom of pan/pot with thick layer of oil and heat to medium.

When heated, add chopped garlic, red pepper flakes, lemon zest, and curry powder and let fry for 1 minute.

When garlic is aromatic, add Milk mixture and let boil for several minutes while stirring occasionally.

Add thickening roux to desired consistency and remove from heat. Add basil and now ready to serve.

For This Dish

Grill Split chicken breasts-Season with oil, salt, pepper, garlic powder, paprika, and red pepper.

Boil rice in rice cooker or pot.

Saute in oil - zucchini, yellow squash, green/red peppers, onion.

Serving suggestion- over a bed of rice, sautéed veggies, chopped breast drizzled in curry sauce.

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 - PORCHETTA

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 !

 PORCHETTA....A DISH THAT CELEBRATES THE PIG IN ALL IT'S BEAUTIFUL GLORY.  AND WHILE THIS MAY NOT BE THE HEALTHIEST OF MEAL WE HAVE FEATURED ON 555 EATS, IT IS A PERFECT CHEAT MEAL FOR THE WHOLE CREW AFTER YOU CRUSH A KICK ASS 555 HONOR WOD TOGETHER.

This Italian dish traditionally uses a whole de-boned pig.  Anthony was able to create the same great pork flavor using more practical cuts like the loin.

PORCHETTA

Anthony Little
Indian River County Fire Rescue Iaff Local 2201
Firefighter/Paramedic

INGREDIENTS:
5-7 lb. PORK BELLY, in one piece. (Will be a square) This will be rolled over pork loin
2 lb. PORK LOIN 5 tbsp FENNEL SEED, toasted and ground
3 tbsp FRESH ROSEMARY
1 tbsp CRUSHED RED PEPPER
zest of 1.5 LEMONS
6 slices of PROSCIUTTO
2 tbsp SEA SALT
FRESH GROUND BLACK PEPPER
1/4 cup OLIVE OIL 
7 cloves GARLIC
butchers twine
2 cups CHICKEN STOCK
3 tbsp BUTTER
1/4 cup WHITE WINE

PROCEDURE:
Prep a day in advance. Place belly meat side down. Score pork belly skin with razor or sharp knife. Score in a cross pattern (checkerboard). Score just enough to break skin but not into the fat.

In a food processor add ground fennel seed, rosemary, red pepper, lemon zest, sea salt, garlic and olive oil. Grind until a nice paste and rosemary is finely chopped. Smear this mixture over the meat side of the pork belly. Grate fresh pepper over the meat side on top of the smear. Place your prosciutto slices flat, enough to try and cover the entire belly over the smear. Take your loin and roll the belly (meat side to the loin) so that there is about a two inch over lap. The skin side should be on the outside exposed. Generously salt the skin. Let is sit uncovered overnight in the fridge. 

Let porchetta come to room temp for two hours prior to cooking. When ready to cook, preheat the oven 250F. Pat porchetta dry and salt again. Place porchetta in baking pan with a rack. (on the rack). Add just enough chicken stock to the pan so that the drippings dont burn (you can make a gravy at the end with the drippings). Let cook for 8 hours. Every 30 minutes baste with juices or olive oil and resalt every couple of hours. 

Take porchetta out and turn oven to 500 or full blast. Put back in when oven hot and let porchetta skin puff up and get nice and brown. About 45 minutes and rotating to get all sides. This will give you the nice crackling skin. Let rest for 15 minutes. Serve with polenta, risotto etc.

Gravy......take drippings, 1 cup chicken stock, white wine and reduce, finish with butter.
Top with a sunny side up egg!

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!

CUTTING BOARD GIVEAWAY!

FORK AND HOSE CO. IS GIVING AWAY TWO CUSTOM F&H CO. CUTTING BOARDS!  WE ARE HANDING ONE OUT TO A LUCKY WINNER AT THE FIREFIGHTER THROWDOWN IN ATLANTA AUGUST 28-29TH.  BUT WE DIDN'T WANT TO LEAVE OUT OUR LOYAL FANS WHO WONT BE AT THE COMPETITION, SO WE HAVE DECIDED TO HAVE AN INSTAGRAM GIVEAWAY AS WELL.  HERE IS HOW YOU CAN WIN YOUR VERY OWN BLACK WALNUT CUTTING BOARD ENGRAVED WITH THE FORK AND HOSE CO. LOGO......

- GO TO OUR INSTAGRAM PAGE @FORKANDHOSECO AND LIKE US

-RE-POST OUR CUTTING BOARD GIVEAWAY POST AND TAG US @FORKANDHOSECO AND #FORKANDHOSECO...NOT SURE HOW TO RE-POST? SEE OUR EASY INSTRUCTIONS BELOW

- RE-POST AS MANY TIMES AS YOU WOULD LIKE.  IT WILL JUST UP YOUR CHANCES EVEN MORE.  A WINNER WILL BE RANDOMLY SELECTED ON AUGUST 27TH SO THE MORE POSTS YOU HAVE MADE, THE BETTER YOUR CHANCES.

SO GO TO INSTAGRAM, RE-POST AND TAG US @FORKANDHOSECO #FORKANDHOSECO !

HOW TO RE-POST

You can download the app called REPOST or take a screenshot of the cutting board giveaway post.  Then create your own post on Instagram using the screenshot picture and tag us @forkandhoseco and #forkandhoseco

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.....

The #1 way to avoid foods that secretly have tons of calories

by KARLIE on MARCH 27, 2013

The last few weeks I’ve been talking about getting clued in to the calories in some beers andsmoothies so you can avoid unknowingly eating something with the same amount of calories as an ice cream sundae (because if you’re going to eat that many calories you may as well eat that sundae!).

Today I’m telling you the #1 thing you can do to avoid foods that secretly have tons of calories in them: read the nutrition label on the package. I mean it. It seems silly but only takes a second and can make a big difference. Here’s an example with the greek yogurt that I buy. I don’t prefer the “plain” kind so I was buying the “honey” flavor. One day I decided to put my money where my mouth is and double check the nutrition label on the different flavors. Low and behold, the (individual carton) “honey” flavor carries 240 calories while it’s neighbor, the “vanilla” flavor, has only 160. That is a HUGE difference for the same amount of yogurt and the two taste virtually the same.  Needless to say I am buying the vanilla flavor now.

So if you were buying, say, a thin crust pepperoni pizza, you might be surprised to see that you can reduce your calorie intake simply by choosing Newman’s own (320 calories and 16 grams of fat per 1/2 pie) rather than Red Baron (400 calories and 19 grams of fat). And for desert, you’ll make a better choice if you compare Haagen Dazs chocolate sorbet (130 calories/serving) with Ben and Jerry’s Peanut Butter cup (360 calories/serving). By checking food labels you can literally make better choices even if you’re eating pizza and ice cream!

There are millions more examples but you will not know unless you take a second to flip the box around (or look at the menu- all restaurants in the US are required by federal law to provide calorie information). Think of it this way, If you are unknowingly eating an extra 80 calories, as I did in my example above, it’s a lot easier to look at a nutrition label and choose something else than it is to burn off an extra 80 calories via exercise.

Note: be sure to look at the serving size at the top of the nutrition label when comparing the calories between two foods.

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?