THROWDOWN THURSDAY - JOHN'S ROSEMARY LEMON CHICKEN

A SPECIAL THROWDOWN RECIPE THIS WEEK FROM OUR FRIENDS AT THE FIREFIGHTER THROWDOWN! 

YOU MAY BE WONDERING WHO JOHN IS, WELL IT IS NONE OTHER THAN OUR GOOD BUDDY JOHN CARPENTER, FOUNDER OF THE FIREFIGHTER THROWDOWN!  THIS IS HIS RECIPE FOR ROASTED CHICKEN, A DISH THAT IS ALWAYS A GOOD CHOICE, ESPECIALLY IN THE COOLER MONTHS.

JOHN'S ROSEMARY LEMON CHICKEN

INGREDIENTS:

   - 1 ROASTING CHICKEN
   - 4 LEMONS
   - 1 PACKAGE FRESH ROSEMARY
   - 1 TBSP. BUTTER
   - SALT/PEPPER
   - OLIVE OIL

PROCEDURE:
• Preheat oven to 450 degrees
• Rinse chicken and dry with paper towels
• Cut lemon in thick slices
• Fill chicken cavity with rosemary and lemon slices
• Slice butter into pads and slide under breast skin
• Tie chicken legs with string
• Tie string around wings to hold to body
• Salt and pepper skin
• Drizzle olive oil over chicken
• Place stuffed chicken in frying pan
• Place in over (Uncovered) and bake for 1.25 – 1.5 hours

PREPERATION:
• Place baked chicken on cutting board
• Slice down the middle of breast through the back bone with large knife
• Cut off wings and legs
• Drippings in fry pan are excellent dipping sauce/gravy without any other preparation

TO LEARN MORE ABOUT THE FIREFIGHTER THROWDOWN, CLICKHERE !

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 - PORK CHOPS WITH APPLE AND WALNUTS

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 !

IF YOU KNOW ME BY NOW, YOU KNOW I LOVE USING SEASONAL PRODUCE AS MUCH AS POSSIBLE.  NOT ONLY DOES THIS USUALLY SAVE YOU MONEY BUT MORE OFTEN THAN NOT IT WILL BE LOCALLY SOURCED AND HAVE A TON OF FLAVOR.  THIS DISH IS PERFECT FOR THE FALL WHEN APPLES ARE IN SEASON, ESPECIALLY HERE IN NEW YORK.....BUT THIS RECIPE COMES ALLLLLLL THE WAY FROM AUSTRALIA.  FIREFIGHTER DREW MCKENNA IS A BEAST IN THE FIREHOUSE KITCHEN AND YOU CAN FOLLOW ALONG ON INSTAGRAM @TONGSANDTURNOUTS !

PORK CHOPS WITH APPLES AND WALNUTS

Serves 4

INGREDIENTS:
4 PORK CHOPS
2 APPLES, julienned (cut into thin strips)
1/2 CUP OF WALNUTS, chopped
SALT/PEPPER
OLIVE OIL
 

PROCEDURE:
Preheat oven to 300*

Place the apples and walnuts on a sheet pan and place in oven until the walnuts are toasted and fragrant.  Be careful not to burn the mixture.  Remove and set aside.

Pat dry the pork chops and season with salt and pepper. Heat some olive oil in a large skillet or cast iron pan over medium-high heat.  Place the pork chops in the pan, cook on one side for 2-3 minutes or until nice and brown.  Flip the chops and cook for another 2 minutes and the internal temperature is 140* or until the juices are no longer pink.  

Top with the apple and walnut mixture and serve.
*Suggested by Drew to cook the mixed vegetables in the pan with the pork chops.
 

 

FIT FOR DUTY TIPS - HOW YOU ARE SETTING YOURSELF UP TO BE A BOTTOMLESS PIT

WE HAVE TEAMED UP WITH DR. KARLIE MOORE OF 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.....
 ! 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.....

By Dr. Karlie Moore

Lack of sleep has been shown to both cause weight gain and impede weight loss efforts.

The likely reason is because your body turns up your hunger sense when you’re tired. Without enough sleep your body senses that you’re low on energy. If you’re energy deficient then you must need more fuel, and that means more calories. Hence, it kicks your hunger into overdrive.

This is why you feel like a bottomless pit when you’re tired.

Getting more sleep alone could help you lose weight – and then there’s the positive side effects of feeling better, looking better and being healthier!

If you find yourself sleep deprived remind yourself that the hunger isn’t because you actuallyneed the calories, your body just thinks you do. What you need is sleep.

When I’m sleep deprived and feeling famished all day, I’ve found that (second to taking a nap) doing something to get my heart rate up helps to get rid of those misguided hunger signals.

THROWDOWN THURSDAY - STATION 4 JUMBO GUMBO

TIME TO THROW DOWN A HEARTY RECIPE WITH OUR FRIENDS FROM THE FIREFIGHTER THROWDOWN !  WITH THE WEATHER STARTING TO COOL DOWN, THE FIREHOUSE STARTS TO FILL WITH THE SMELL OF STEWS, CHILIS AND .........GUMBO!  THIS RECIPE FROM KELLY KAHLE OF THE ST. PETERSBURG FIRE AND RESCUE IN FLORIDA IS PERFECT FOR A CROWD.  THAT IS OF COURSE IF 16 IS A CROWD FOR YOU, IF NOT JUST SCALE IT DOWN.  EITHER WAY YOU NEED TO TRY THIS OUT THE NEXT TIME YOU ARE LOOKING FOR A FILLING HEALTHY MEAL PACKED WITH PROTEIN, CARBS AND FAT!

STATION 4'S JUMBO GUMBO

Servings: firehouse 16

INGREDIENTS:
1/2 CUP OLIVE OIL/COCONUT OIL
1/4 CUP BACON FAT, leftover from breakfast (optional)
5 CUPS LOW-SODIUM CHICKEN BROTH
1 CUP ALL-PURPOSE FLOUR
4 BELL PEPPERS
2 LARGE ONIONS
8 CELERY STALKS
1/4 CUP CHOPPED GARLIC
1 CUP DRY WHITE WINE
2-28oz. CANS OF DICED TOMATOES WITH JUICE
4 LBS. ANDOUILLE CHICKEN SAUSAGE, pre-cooked
8 CHICKEN THIGHS (previously cooked and shredded)
1 LB. PEELED AND DEVEINED SHRIMP
1 PACKAGE FROZEN OKRA
3 BAY LEAVES
SALT/PEPPER
ZATARANS creole seasoning (to taste) I used about 1/8-1/4 cup for whole recipe at different stages
2 TBSP. GROUND THYME
1 TBSP. CAYENNE PEPPER
3 CUPS WHITE RICE
2 CUPS BROWN RICE

PROCEDURE:
This is all about the prep. It's easier to cut, chop, and prep all veggies a little while before you begin.
1. First, season the chicken thighs with some of the creole seasoning. Bake at 350f for 45 minutes. Let cool. Then discard skin and shred the meat. Stick in the fridge until later.
2. Chop and remove seeds from peppers. Also, chop onions and celery and you can store those all together.
3. Chop andouille sausage into chunks
4. Chop tails off shrimp and cut into thirds.
5. Heat 12-13 qt pan to medium-high heat.  Add oil, 1 cup of the low sodium chicken broth, and bacon fat until very hot. Then slowly add all purpose flour. Whisk fast and non-stop. If you don't it will burn.
6. Once it is a dark brown color, add in celery, peppers, and onions stirring occasionally for about 20 minutes.
(At this time, make sure your rice is starting to cook. That usually takes 20-30 minutes)
7. Add some garlic in at this time just to get the flavors rolling and a pinch of cayenne.
8. Then add wine, bay leaves, and thyme and bring to a light simmer.
9. At this time, add tomatoes with all the juices, remaining 4 cups ls chicken broth, chicken, and sausage. Stir frequently. Add some more of the creole seasoning. About 10 min
10. Add frozen okra and stir for another 15 min.
11. At the end, add the shrimp. This will only take about 5 minutes.
12. Taste and see if any extra seasoning needs to be added.
13. Remove bay leaves and enjoy!!!

TO LEARN MORE ABOUT THE FIREFIGHTER THROWDOWN, CLICKHERE !

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 - FLOURLESS MOCHA BACON BROWNIE BARS WITH ALMOND BUTTER

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 !

I MUST ADMIT, THIS RECIPE IS NOT COMPLETELY MINE...BUT LIKE ALL OTHER RECIPES I HAD TO PUT MY OWN TWIST ON IT.  I MADE THESE FOR MYSELF AND THE REST OF THE 555 FITNESS CREW TO FUEL US UP BEFORE THE GoRuck 9/11 MEMORIAL CHALLENGE.  THE ORIGINAL RECIPE WAS FOR FLOURLESS MOCHA BACON BROWNIES BUT I DECIDED TO ADD SOME CHILE POWDER TO SPICE IT UP A LITTLE AND THEN MADE THEM INTO BARS WITH ALMOND BUTTER TO ADD SOME MOISTNESS TO THEM.  COFFEE, BACON, DARK CHOCOLATE AND ALMOND BUTTER.....WHAT MORE DO YOU WANT?!

FLOURLESS MOCHA BACON BROWNIE BARS WITH ALMOND BUTTER

I like to use the best ingredients I can find, so it makes sense that I used Fire For Effect Coffee.  FFE is a veteran owned, 100% American operated company doing big things in the coffee world.  Check em out on Instagram @fireforeffectcoffee !

INGREDIENTS:

4 OZ. DARK CHOCOLATE
1/2 CUP COCONUT OIL, melted and cooled*
1/2 CUP PURE MAPLE SYRUP
3 EGGS
1/2 CUP UNSWEETENED COCOA POWDER
2 TBSP. STRONG COFFEE
2 TBSP. COFFEE GRINDS
1 TBSP. CHILE POWDER, Ancho chile is great for this
3 TBSP. ALMOND BUTTER, you can substitute peanut butter
3 SLICES OF BACON, cooked and chopped

PROCEDURE:
Preheat oven to 375 degrees.

In a medium-sized mixing bowl, combine the melted dark chocolate, butter or oil (or fat), pure maple syrup, and eggs. Slowly sift the cocoa powder and chile powder over the wet ingredients, whisking it evenly. Add the strong coffee and the coffee grinds and stir until well combined.

Line a 9x9 inch square pan with parchment paper and fill the pan with the brownie batter. Top the batter with the chopped bacon pieces and bake for approximately 25 minutes, or until a toothpick in the center comes out clean.  

Let cool and then cut the brownie "sheet" in half.  Spread the almond butter evenly across the top of one and then place the other half on top.  Cut into bars.  Devour
 

The original recipe can be found here  

THROWDOWN THURSDAY - ROMESCO SAUCE

TIME TO THROW DOWN A RECIPE RIGHT OUT OF THE FORK AND HOSE CO. KITCHEN.  WE LOVE SHARING HEALTHY RECIPES WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN AND THIS ONE IS PERFECT FOR A THROWDOWN THURSDAY! ROMESCO SAUCE IS TYPICALLY MADE WITH RED PEPPERS AND ALMONDS, ORIGINATING FROM THE CATALONIA REGION IN NORTHEAST SPAIN.  AND WHILE IT WAS ORIGINALLY USED ON FISH BY THE LOCAL FISHERMAN, IT IS ALSO GREAT ON GRILLED CHICKEN AND STEAK.

ROMESCO SAUCE

Serves 3-4
INGREDIENTS:

2 ROASTED PEPPERS, from a jar
1 GARLIC CLOVE
1/2 CUP OF ALMONDS
1/4 CUP OF TOMATO PUREE
SMALL BUNCH OF PARSLEY, chopped
2 TBSP. WHITE VINEGAR
2 TBSP. PAPRIKA, smoked if available
SALT/PEPPER to taste
OLIVE OIL

PROCEDURE:

Combine all ingredients, except for oil in a food processor and pulse to combine.  Now with the motor running, slowly drizzle the olive oil until a smooth sauce is formed.  Serve over grilled chicken or any other grilled meat or fish.
 

TO LEARN MORE ABOUT THE FIREFIGHTER THROWDOWN, CLICKHERE !

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 - PALEO SHEPHERD'S PIE

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 !

PALEO SHEPHERD'S PIE

Kevin
Mauldin, SC
Instagram: paleo_firefighter
INGREDIENTS:
1LB. BEEF (grassfed if possible ) or venison
1 MIXED VEGETABLE BAG ( organic if possible )
1/2 ONION, diced
1 HEAD OF CAULIFLOWER, rough chopped
1/2 CUP CHICKEN BROTH
2 TBSP. WORCESTERSHIRE SAUCE ( organic if possible )
2 TBSP. GARLIC POWDER

PROCEDURE:
-Preheat oven to 350*
-Boil cauliflower until tender and mash with butter ( Kerrygold is preffered ) or ghee
-Saute onion and brown meat
-Combine veggies and meat in the chicken broth, Worcestershire and garlic powder in a 13x9 pan
-Top with the cauliflower
-Sprinkle with more garlic powder and parsley
-Bake for 20 minutes or until a golden brown crust is formed

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 A555 EATS FEATURE, EMAIL YOUR NAME, DEPARTMENT, HIGH QUALITY PHOTO AND RECIPE TO FORKANDHOSECO@GMAIL.COM

STAY SAFE, EAT WELL!

THROWDOWN THURSDAY - CRAB CAKES

TIME TO GET BACK TO BUSINESS AND THROW DOWN ANOTHER RECIPE WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN !  FISH AND SHELLFISH ARE USUALLY NOT ON THE MENU AT THE FIREHOUSE, BUT THIS CRAB CAKE RECIPE FROM FIREFIGHTER OREN BERSAGEL-BRIESE MIGHT JUST CHANGE THAT.....

Oren topped his crab cakes with a spicy remoulade and served it with a red butter lettuce salad with avocado.  Perfection!

CRAB CAKES

INGREDIENTS:

1 lbs LUMP CRAB

1 RED BELL PEPPER, chopped

1 GREEN BELL PEPPER, chopped

2 EGGS, beaten

1/4 CUP MAYO

1/4 CUP LEMON JUICE

1 TBSP. DIJON MUSTARD

1 TSP. MUSTARD POWDER

1 TSP. SEA SALT

1/4 CUP PANKO BREADCRUMBS

more panko to coat

PROCEDURE:

Mix ingredients in a bowl 

Use 1/4 cup to measure patties, coat the patties in panko

Pan fry in safflower or canola oil for 2-3 mins per side. Make in batches if needed, and keep warm in oven. 

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

SPINACH AND CHEESE STEAK ROLLUPS W/ MUSHROOM SAUCE

THIS IS DEFINITELY ONE OF MY FAVORITE DISHES TO MAKE.  I MADE IT ON THE FIREHOUSE KITCHEN TV SHOW AND HAVE RECEIVED MANY REQUESTS FOR THE RECIPE. SOOOOOOO HERE IT GOES!

*This is not the exact recipe as from the show.  A few ingredients were changed but the process is still the same

BELOW YOU WILL FIND A TIME LAPSE VIDEO ON HOW TO BUTTERFLY A STEAK OR YOU CAN ASK YOUR BUTCHER TO DO IT FOR YOU.  LAY THE STEAK LENGTHWISE OR "TOP TO BOTTOM" ON A CUTTING BOARD AND USING A CAREFUL SLICING MOTION, CUT WITH THE GRAIN.  THIS IS IMPORTANT BECAUSE LATER WE WILL CUT AGAINST THE GRAIN FOR A MORE TENDER STEAK. 

For this recipe I used shredded low-fat mozzarella but in the episode I used sliced provolone.  Personally I like provolone for it's slight funky character but the world is yours, use what you like or have on hand.

Here is the steak stuffed, rolled up and tied to prevent it from unrolling during the cooking process.  Notice the liberal seasoning....please dont forget to season well with salt and pepper, fresh cracked if possible.

Fresh herbs like thyme and rosemary are absolutely delicious when fried up in the fat from the steak.  They also help in flavoring the steak as well as the sauce that will be made later.

I am convinced mushrooms and onions were created to go along with steaks.  The sweetness of the onion and earthyness of the mushroom get along so well with the rich beefy flavor of steak.

Steak rollups with sweet potato fries and spinach....a perfect meal!

SPINACH AND CHEESE STEAK ROLLUPS W/ MUSHROOM SAUCE

Serves 4
INGREDIENTS:
For the steak:
1 FLANK STEAK
1 CUP OF SHREDDED MOZZARELLA
1 CUP OF FRESH SPINACH
1 SPRIG EACH OF FRESH THYME AND ROSEMARY
SALT AND PEPPER
For the sauce:
1 SMALL PACKAGE OF MUSHROOMS, cleaned and sliced
1 ONION, sliced
1 TBSP. BUTTER
1 TBSP. FLOUR
1/2 CUP OF DRY RED WINE
1 CUP OF BEEF BROTH
SALT AND PEPPER TO TASTE

PROCEDURE:
Preheat oven to 350*

Butterfly your steak, season with salt and pepper.  Top with the cheese and spinach.  Roll up lengthwise, going with the grain.  Using butchers twine, tie the steak fairly tight.  Season the outside with more salt and pepper.

Place a cast iron pan over medium-high heat and add some canola oil to the pan.  It will get real smoky so make sure you have adequate ventilation.

Place the steak in the pan, browning all sides, approximately 1 minute each side.  Add the fresh thyme and rosemary to the pan and place it in the oven.

After about 25-30 minutes check the steak with a thermometer.  It should read about 130* for medium-rare or 135* for medium.  The steaks temperature will rise as it rests and you make the sauce.  When it is up to temp, remove the pan.  Set the steak on a cutting board loosely tented with foil.  

Place the pan over medium heat and add the mushrooms and onions with a pinch of salt.  Remove the woody stalks of the herbs but leave the leaves behind.  Saute until the onions are translucent and the mushrooms are nice and brown.  Add the butter and flour, stirring for a minute.  This will create a roux and thicken the sauce.  Add the red wine, scrape the bottom of the pan and bring to a boil and reduce by half.  Add the beef broth and bring back to a boil, then lower heat to a simmer.  Reduce to a sauce like consistency, remove from heat and add a pat of butter.  This gives sauces the glossy look you see in restaurants.

Slice the steak and spoon over the sauce.  Serve

 

HERE IS THE FIREHOUSE KITCHEN TV SHOW IN CASE YOU MISSED IT!

ENERGY BALANCE GUIDE FOR LATE TEENS AND ADULTS

OUR FRIENDS AT THE HEALTHY WEIGHT COMMITMENT FOUNDATION DO GREAT THINGS IN REGARDS TO PROMOTING HEALTHIER LIFESTYLES FOR KIDS...BUT IT DOESN'T STOP THERE.  THE HWCF AND F&H CO. BOTH KNOW THAT HEALTHY LIVING IS A TEAM EFFORT FOR THE WHOLE FAMILY.  THIS GUIDE IS FULL OF GREAT TIPS ON HOW LATE TEENS AND ADULTS ALIKE CAN ACHIEVE ENERGY BALANCE.  A MUST READ FOR ANYONE STRUGGLING WITH WEIGHT ISUES, NUTRITIONAL ROAD BLOCKS OR JUST GETTING A LITTLE MORE EXERCISE IN.  CHECK IT OUT!

555 EATS - SPAGHETTI SQUASH WITH PALEO-ISH MEATBALLS

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 I HAVE SAID BEFORE, I LOVE SPAGHETTI.  BUT SOMETIMES I WANT TO SATISFY THAT CRAVING WITHOUT ALL THE CARBS.  AND HERE IS HOW I DO IT....SPAGHETTI SQUASH.  WHEN SPAGHETTI SQUASH COOKS, ITS FLESH SHREDS UP INTO "NOODLE" LIKE SHAPES SIMILIAR TO SPAGHETTI.  UNLIKE MANY OTHER SQUASHES IT IS FAIRLY BLAND, NOT SWEET AT ALL AND SO IT WILL TAKE TO A MARINARA OR RAGU VERY WELL.  THE "NOODLES" HAVE A SLIGHT CRUNCH TO THEM BUT ARE STILL VERY TENDER.  I HAVE ANOTHER RECIPE FOR SPAGHETTI SQUASH "MAC N' CHEESE" THAT I AM DYING TO TRY OUT...LOOK FOR THAT VERY SOON.

SPAGHETTI SQUASH

Serves 4
INGREDIENTS:
3 SPAGHETTI SQUASH, cut in half and seeded
28 oz. CAN TOMATO SAUCE

PROCEDURE:
Pre-heat oven to 400*

Place the squash cut side down on a large baking sheet

Add just enough water to cover the bottom of the pan.  This will help steam the squash while it cooks.

After about 30-45 minutes check the squash by piercing the flesh with a knife.  If it goes all the way through to the skin then it is done.  Remove from the oven and let cool slightly

Using a fork, shred the squash flesh into strands.  Reserve the empty "shell" if you would like to use it as a serving bowl.

If you made meatballs, remove them from the pan at this point and set aside.  Toss in the squash to the sauce and remove from heat.  Serve inside the reserved shell with the meatballs.
 

PALEO-ISH MEATBALLS

These meatballs could be considered paleo if it weren't for the little bit of breadcrumbs used.  You could probably omit the breadcrumbs, but run the risk of them falling apart.  And don't be scared of the apple sauce used in place of the egg, it works.  Because it is unsweetened you don't even detect it and it helps keep them moist.

INGREDIENTS:
1 LB. GROUND TURKEY
1 LB. GROUND PORK
1 CARROT, peeled and shredded
1 MEDIUM ONION, peeled and grated
1 TSP. ONION POWDER
1 TSP. GARLIC POWDER
4 TBS. UNSWEETENED PLAIN APPLE SAUCE
2 TBS. BREADCRUMBS
2 TSP. SEA SALT AND PEPPER
A handful of FRESH BASIL, chopped
 

PROCEDURE:
Mix all ingredients together in a large bowl.  

Shape your meatballs to the size you like.

In a large sauce pan, heat olive oil over medium heat.

Add the meatballs to the pan, be careful not to overcrowd.  Do this in batches if needed

When all the meatballs are browned on all sides add tomato sauce and simmer for 20 minutes, rotating them occasionally.
 

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 A555 EATS FEATURE, EMAIL YOUR NAME, DEPARTMENT, HIGH QUALITY PHOTO AND RECIPE TO FORKANDHOSECO@GMAIL.COM

STAY SAFE, EAT WELL!

BRUNCH WITH KELLY - BUTTERNUT SQUASH FRITTATA AND CORNMEAL CAKES WITH A ORANGE HONEY GLAZE

When St. Petersburg Firefighters Kelly and Randy Kahle visited in NY a few months ago, we grabbed some brunch at Cook Shop in Manhattan and it was delicious.  So much so that when Kelly came back to NY recently, we decided to "recreate" some of that meal at my firehouse!

Firefighter/photographer Don Dearborn did a great job capturing this culinary adventure, even in cramped quarters and horrible lighting.  So a huge thanks goes out to D2Dearborn Photography !

Yes, Kelly wears gloves when she cooks....even if they are two sizes too big!

Butternut squash prepped and ready for the frittata!

Frittatas are perfect for brunch, especially at the firehouse because they can be made ahead of time.

The pesto added a freshness to the dish that made it POP!

Intense blending going on here

Kelly getting all fancy with this frittata.  We eat with our eyes first!

Just like pancakes, waiting for the edges to brown and bubbles to form before we flip

Fresh orange zest and juice pairs so well with the cornmeal and honey

RECIPES:

BUTTERNUT SQUASH AND GOAT CHEESE FRITTATA

Serves 8-10:
INGREDIENTS:

1 stick Butter (salted)
1 yellow onion
½ butternut squash
20 eggs
1 small package goat cheese

For the pesto:
1 package arugula
1 clove chopped garlic
1 cup olive oil
2 cups Walnuts
Salt/Pepper

PROCEDURE:
Slice the onion into strips.

Melt ½ a stick of butter in a skillet on medium heat.  Add the onions and toss in butter until all of the onion is coated.  

Cook on low to medium for approximately 20-30 minutes until they are caramelized.
While the onions are cooking, peel the skin off of the butternut squash.  Cut it in half and remove the seeds.  Save half of the squash for another recipe.  Cube the squash.

Add the other ½ stick of butter to another sauté pan (large enough to fit all of the eggs and other ingredients) and add the butternut squash cubes.  Sauté until softened.

Turn the oven to 375 degrees.

Once the squash is softened, remove from heat and let cool for a few minutes.  

Add half of the scrambled egg, and then layer with caramelized onion and goat cheese.  Add the rest of the egg and top with the remaining onion and cheese.

Put the pan in the oven and cook until eggs set.  Approximately 35-40 minutes.

While the frittata is in the oven, go ahead and start making your pesto.  Add the arugula, garlic, walnuts, salt, and pepper to a blender or food processor.

Slowly add in the olive oil while blender is on low.  Add just enough oil to blend it all up, but be careful to not make it too oily.  

Once the eggs are cooked, turn the oven on broil and brown the top for a few minutes.

Remove from oven and decorate with your pesto.

 

CORNMEAL CAKES WITH ORANGE HONEY GLAZE AND WALNUTS

Serves: 8-10
Cornmeal Cakes:
1 1/8 cup corn meal
1/3 cup all-purpose flour
½ tsp baking powder
¼ tsp baking soda
1 egg
2 tbsp apple sauce
1/8 cup cold seltzer water
1 cup milk (I used almond milk)
Salt
Cinnamon
1 tsp vanilla extract

Orange Honey Glaze:
½ stick butter
Honey
3 navel oranges
Remaining walnuts from previous recipe

PROCEDURE:
Mix all of the dry ingredients together. (Corn meal, flour, baking powder, baking soda, salt, cinnamon, orange zest)

Mix all of the wet ingredients together. (Egg, cold seltzer water, milk, vanilla extract, apple sauce)

Mix the dry and wet ingredients.  Do not over mix.  It is ok if there are a few lumps left in the batter.  They should cook out.

Warm a non-stick skillet or flat top on medium heat.  Spray with cooking spray or butter.

While the flat top is warming, grab a small pot and add ½ stick of butter.  

Once melted, cut the oranges in half and juice all 3 oranges into the pan.

Add about 1 cup of honey to thicken up the glaze.

Stir in chopped up walnuts and warm all together.

Start making your cakes on the flat top.  Since you will only be able to cook a little at a time, have a oven safe tray ready to put them on and stick in a warmer.

 Once finished, you can pour the orange honey glaze on top of the cakes, or you can use syrup.  Your choice.

Enjoy!!

IT WAS SUCH A GOOD TIME COOKING THIS BRUNCH WITH KELLY FOR THE BROTHERS AT THE FIREHOUSE.  WHEN I GET TO CONNECT WITH FORK AND HOSE CO. SUPPORTERS LIKE THIS, IT REALLY BRINGS WHAT WE DO FULL CIRCLE.  A BIG THANKS TO KELLY FOR HANGING OUT WITH F&H CO. AND COOKING A DELICIOUS BRUNCH!

A SPECIAL THANKS TO DON OF D2DEARBORN PHOTOGRPAHY FOR THE GREAT PICS.  HEAD OVER TO HIS WEBSITE HERE TO SEE MORE OF HIS WORK

FIT FOR DUTY - WHY PROTEIN SUPPLEMENTS WILL MAKE YOU FAT

WE HAVE TEAMED UP WITH DR. KARLIE MOORE OF 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.....

Why protein supplements will make you fat

by DR. KARLIE 

Protein seems to be a very poorly understood topic, especially among firefighters. I could write for days about this but today’s post is limited to one critical message:

Contrary to popular belief, protein supplements are for weight GAIN, not weight loss.

If you are hoping to lose weight, or just maintain a healthy weight, you should not be taking in protein powder supplements nor protein shakes or bars.

While protein shakes and bars have been marketed as diet foods, they are not good tools for dieters. People trying to eat fewer calories should be choosing foods that are low in calories but high in volume. Bars and shakes are the opposite: they pack in a lot of calories within a very small volume. For this reason, protein bars were originally developed as meal replacements, and they should stay that way. They are a good thing to carry at work in case you have to skip a meal. But don’t expect to eat something like this as a meal and feel full. Another problem is that they often have too much sugar and fat in them.

So if you’re trying to lose fat but gain muscle at the same time, should you be taking protein supplements?

Even if you are doing resistance training, powder supplements are only needed if you can’t get in enough calories in order to GAIN mass. If you have a little extra fat to spare, those reserves will burn down so your muscles have fuel to hypertrophy (get larger) in response to resistance training. At the end of the day, in order for muscles to hypertrophy, your body just needs enough fuel (calories) to make that happen, and those calories can come in the form of fat, carbohydrates or protein. Moral of the story: Eating more protein does not equal having a muscular physique.

Hopefully you can now correctly answer NO to the question above.

THROWDOWN THURSDAY - CHICKEN PICCATTA

HARD TO BELIEVE WE ARE ONE DAY AWAY FROM THE FIREFIGHTER THROWDOWN IN ATLANTA.  F&H CO. CAN'T WAIT TO MEET ALL THE COMPETITORS AND FRIENDS WE HAVE MADE, AND TO ALL OF YOU WE THANK YOU FOR YOUR SUPPORT!  THIS WEEK'S RECIPE COMES FROM LT. CRAIG WEINBAUM OF GREATER NAPLES FIRE AND RESCUE.

CHICKEN PICCATTA

LT. Craig Weinbaum
Greater Naples Fire Rescue
Naples Florida
Station 21
"The House of Pain"

INGREDIENTS:
OLIVE OIL
6 BONELESS SKINLESS CHICKEN BREASTS, butterflied
FLOUR, four dustin
4 CLOVES OF GARLIC, rough chopped/sliced
2 cups of WHITE WINE
JUICE OF 2 LEMONS
1 STICK BUTTER
Tsp. FRESH THYME
1/2 tsp. DRY MUSTARD
I small jar CAPERS, drained
SALT AND PEPPER, to taste

PROCEDURE:
Heat skillet with olive oil
Dust chicken with flour. Add chicken and 1/2 the garlic to hot oil and sauté until lightly browned.
Remove chicken from pan and place on baking sheet. Place in oven at 250 to stay warm. Deglaze pan with 2 cups wine. Allow wine to reduce. Add lemon juice and continue to reduce add 1/2 of left over garlic and the drained capers, thyme and mustard. Finish with the butter. Return chicken to the pan until ready to serve.

Mashed Red potatoes :
Boil enough water to cover 5lbs of red potatoes slice potatoes in half and add to pot. Boil until fork tender. Drain water add 2 stick butter and remaining garlic salt and pepper to taste. Add  cup of half and half and mash the potatoes with a hand masher or mixer. Add more half and half as needed for desired consistency. 
Asparagus:
1 lb of thin asparagus cut off woody ends and steam until desired tenderness. Season to taste.

TO LEARN MORE ABOUT THE FIREFIGHTER THROWDOWN, CLICKHERE !

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 - 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!