THROWDOWN THURSDAY - POT LUCK CHILI

THIS WEEK'S THROWDOWN THURSDAY RECIPE WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN COMES FROM VOLUNTEER FIREFIGHTER CHRIS ADLRICH SR.  HIS POT LUCK CHILI IS SURE TO WARM YOU UP AND FILL YOUR BELLY ON THESE COOL AUTUMN DAYS.  ADJUST THE HEAT TO YOUR LIKING BUT SURE AS HELL DONT LEAVE OUT ANY PEPPERS!

POT LUCK CHILI

Chris Aldrich Sr. - Whitesville Volunteer Fire Dept. 

INGREDIENTS:


1 LB. EACH OF GROUND VENISON, BEEF, PORK, CHICKEN AND TURKEY
1 SPANISH ONION, chopped
3 TBSP. GARLIC
CHILI POWDER, HABANERO AND JALAPENO PEPPERS, seeded and chopped.  *Adjust according to desired spice
2 CANS OF TOMATO SAUCE
1 CAN OF KIDNEY BEANS
1 CAN OF BLACK BEANS

PROCEDURE:
Combine all ingredients in a a dutch oven and simmer for 4-5 hours or cook on low in a slow cooker on low for 6-8 hours/high for 4-5 hours.

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!
Posted on October 15, 2015 and filed under DINNER, LUNCH.

555 EATS - YUCATAN 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 !

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 !

YUCATAN SHRIMP

Scottogatorm  -  South Daytona Fire and Rescue

Ingredients: 
1 lb Shrimp
Cilantro chopped finely
2 Cloves of garlic minced
1 Tsp. sea salt
1 Tsp. pepper
1 Lime
Small jalapeno minced
1 Stick butter
1 Tbsp. Sriracha
2 Tbsp. Thai chili sauce     
 

Procedure:
Sauce: melt 1 stick butter on low heat with garlic, siracha, chili sauce, salt and pepper, jalapeno, juice of 1 large lime. Let the sauce cook on low heat for about 10 minutes to combine flavors. 
 

Shrimp: bring a pot of water with salt to a rolling boil. Put shrimp in unpeeled for about 2-3 minutes, or until pink. Drain the water. Toss the shrimp in the sauce. Before serving, top with a small amount of uncooked cilantro for presentation and added flavor. Serve the shrimp in the sauce as it becomes a dip while you peel and eat shrimp! 

Not gonna lie, this is my new favorite way to make shrimp. Was very easy and the flavor is crazy good!
 

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!
Posted on October 12, 2015 and filed under DINNER, LUNCH.

555 EATS - SALMON BURGERS

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 !

SALMON BURGERS

Greg Spring
Nashville Fire Dept.
Instagram: firehousefitness615

INGREDIENTS:
4 skinless salmon fillets, cut into chunks
2 tbs. Thai red curry paste
thumb size piece of ginger, grated
1 tsp soy sauce
1 bunch of coriander(cilantro) chopped
1 tsp vegetable oil

PROCEDURE:
Combine all ingredients in a food processor and pulse until roughly minced
Shape into 4 burgers
Fry in oil for 4-5 minutes per side until crisp and cooked through
 

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!

 

 

Posted on October 5, 2015 and filed under LUNCH.

THROWDOWN THURSDAY - BEEF BRISKET

THROWDOWNLOGO.jpeg
THIS WEEK'S THROWDOWN RECIPE WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN IS PERFECT FOR THE FALL AND WINTER.  LIEUTENANT BILL JOERGER OF THE PHILADELPHIA FIRE DEPT. HAS COMPETED ON FOOD NETWORK'S "ALL-STAR ACADEMY" SO WE KNOW HE MEANS BUSINESS WHEN IT COMES TO FIREHOUSE COOKING, AND THIS BEEF BRISKET EXEMPLIFIES JUST THAT.  ANY RECIPE THAT CAN BE PUT INTO A CROCK POT OR OVEN IS PERFECT FOR THE FIREHOUSE OR BUSY FAMILY...

BEEF BRISKET

Bill served this brisket over roasted garlic mashed potatoes and charred bacon brussels sprouts

Bill served this brisket over roasted garlic mashed potatoes and charred bacon brussels sprouts

INGREDIENTS :

                                         

6 LBS. BEEF BRISKET                                                           
4 GARLIC CLOVES                                        
3 TSP. ONION POWDER
2 ½ CUPS BEEF BROTH
5 TBSP. LIQUID SMOKE
6 TBSP. WORCESTERSHIRE SAUCE
½ CUP APPLE CIDER VINEGAR
2 TSP. CELERY SEED
2 TSP. SALT
2 TSP. PEPPER
4 TBSP. OLIVE OIL

                                                         

 

PROCEDURE:

 In a large pan or crockpot place oil in bottom of pan/crockpot

 Place brisket in next fat side up

Dice Garlic and place in pan

 Mix all other ingredients in a bowl and pour over brisket 

 Cover pan/crockpot

 Cook on 325 degrees or high for 7-8 hrs ( or until brisket falls apart)

 When brisket is ready scrape fat off and discard fat.

 Pull brisket apart and place back in pan  

 Serve as is or drizzle your own BBQ sauce over top

 Enjoy

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!
Posted on October 1, 2015 and filed under LUNCH, DINNER.

555 EATS - TURKEY BACON WRAPPED ASPARAGUS

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 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 RECIPE FROM JAKE POWELL OF THE SCIOTO TWP. FD IN OHIO IS PERFECT FOR A SNACK, SIDE OR SOME GAME DAY EATS AT THE FIREHOUSE OR HOME.  

"SPEAK NO EVIL, HEAR NO EVIL, SEE NO EVIL" ASPARAGUS

There are no ingredient amounts as this makes for a great side or snack so use your judgement on how much you will need....

Bake turkey bacon at 375* until just cooked so that they stay flat.  This will help in rolling everything together.

Meanwhile, preferably grill (or bake) asparagus until tender.

When bacon and asparagus are done, lay out 3 strips of bacon and smear lightly with green onion cream cheese.  Place a few asparagus on one end of the bacon and roll up, serve.

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!
Posted on September 28, 2015 and filed under SIDE, BACON.

FIT FOR DUTY TIPS - CALORIE TRAPS

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.....

DONT GET STUCK IN THIS COMMON CALORIE TRAP

By Dr. Karlie Moore

Last time I talked about calories in beer and I told you that some beers can have near 300 calories in them, about as much as a Dairy Queen sundae. If you missed that one, you can read it here. Staying firefighter fit requires maintaining a healthy weight so it’s key to understand which foods can have you unknowingly taking in tons of calories.

A great resource on this topic is a book called “Eat This, Not That.” It includes examples from popular restaurants and fast food chains as well as grocery store items such as cereals and breads.

One food that we tend to trip up on (probably because it is commonly marketed as a “health food”) is the smoothie. Some smoothies can have up to 600 calories in them. That’s more than the McDonalds McRib sandwich! Luckily smoothie places like Jamba Juice post their calories on the menu (or in a pamphlet).

Be wary of ingredients that add calories like ice cream/sherbert and peanut butter. And even while all-fruit smoothies with no added sugar can be an excellent way to get in your fruit servings for the day, remember that those calories still count! The healthy, all-fruit smoothies still pack in between 250 and 300 calories. So the best way to eat a smoothie would be as a meal replacement (for breakfast) or in addition to something small (for lunch), rather than simply eating one between normal sized meals.

Posted on September 26, 2015 .

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!
Posted on September 24, 2015 and filed under DINNER.

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 !

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.
 

 
Posted on September 21, 2015 and filed under DINNER.

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.

Posted on September 19, 2015 and filed under TIPS.

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!
Posted on September 17, 2015 and filed under DINNER.

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 !

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 @fireforeffectcof…

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  

 

Posted on September 14, 2015 and filed under BACON.

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!


Posted on September 10, 2015 and filed under LUNCH, DINNER.

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 !

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!
Posted on September 7, 2015 and filed under DINNER.

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!

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
Posted on September 3, 2015 and filed under LUNCH, DINNER.

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

IMG_6317.JPG
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.

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.

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.

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.

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!

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!
Posted on September 1, 2015 and filed under DINNER.

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!
Posted on September 1, 2015 and filed under TIPS.

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 !

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!
Posted on August 31, 2015 and filed under DINNER.

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…

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 !

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!

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

Butternut squash prepped and ready for the frittata!

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.

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!

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

Intense blending going on here

Intense blending going on here

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

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

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

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


Posted on August 30, 2015 and filed under BREAKFAST.

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.


Posted on August 29, 2015 and filed under TIPS.

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!
Posted on August 27, 2015 and filed under DINNER.