HEALTHY EATING IN THE FIREHOUSE - MAKING THE CHANGE

THE BUMPER STICKER ABOVE ADORNS THE GLASS DOOR IN MY FIREHOUSE.  IT HAS BEEN THERE LONGER THAN I HAVE BEEN ON THE JOB.  I WALK BY IT NUMEROUS TIMES EVERY TOUR I COME TO WORK AND FOR A LONG TIME I BELIEVED EVERY WORD OF IT.  BUT THAT IS STARTING TO CHANGE.....

Last week we talked about where to start when it comes to eating healthier in the firehouse, but it was more of a personal perspective.  And the reason behind this is because I believe change starts with YOU.  If you don't believe in it then how do you expect the crew to?  So now that we have laid a "foundation" it is time to implement this in the firehouse....

SIMMER DOWN- The firehouse is filled with traditions, personalities and quirks and the last thing you want to do is come in "guns blazing" and declare war on french fries and ice cream.  You will be met with strong resistance, and rightfully so.  Who are you to tell another grown man or woman, how and what they should eat.  Instead, let's simmer down and figure out a game plan that everyone will be happy with. 

BABY STEPS- Not everyone is the same when it comes to health and wellness goals.  It is important to understand this because while you may be looking to get shredded for the beach, the brother sitting next to you may just want to drop his blood pressure a little bit.  Plain and simple, not everyone wants to eat grilled chicken with grilled lettuce every tour.  So when I talk about taking baby steps, it is referring to getting everyone on the same page and eating a little healthier than usual.  Let's start with one meal for the tour, maybe this week it is breakfast and the next it is lunch.  This avoids the "shock factor" that most firefighters get when all of the sudden there is a healthy meal on the table.  After you feel everyone is comfortable with this subtle change in the routine, then we can start focusing on a couple meals per shift and eventually all of them.  But again, it takes time...

SHOP AHEAD- This seems to work very well, even though it may go against the tradition of the crew going to the supermarket together.  By shopping for the meal/s before you go into work, you have more control over what is being cooked.  However, you need to keep in mind that you are still shopping for you AND the crew.  But by doing the shopping ahead of time, you are better able to plan a healthy meal without the possibility of being influenced by some who may not agree.

BUT WHAT DO I COOK?- So everyone seems to be on board with the new goal of becoming a healthier firehouse, but what now?  What do we need to change in the way we cook?  Like I stated in last weeks' BLOG post, I do not like to use the term dieting, so what I am about to say is more of a "lifestyle" change than anything.  Let's eat and cook a little cleaner.  We need to incorporate more vegetables into the meal, stop frying everything and really think about the ingredients we use.  No one is saying to stop eating potatoes, but maybe we bake or roast them instead of grabbing the bag of french fries.  Sure we can eat meat, but how about going for the leaner cuts instead of the high fat ones we are used to.  Here are some recommendations and substitutions that I have found to work:

-Cook breakfast, it starts the day off right.  I love a good omelette or frittata stuffed with healthy ingredients.  It helps keep the bagels at bay!

-Treat the crew to something "bad" once in a while.  I like pasta on Sundays or maybe dessert for someone birthday.  Hell, just a grilled cheese once in a while can do wonders.  I am a firm believer that if you deprive yourself of everything you love, that time will come when you "fall off the wagon" so to speak.

-Some great substitutions that have surprised the crew:

Cauliflower "rice" and "mash", great with Shepherd's Pie.  

Grilled sweet potato "fries" or oven baked fries instead of deep fried.

 Quinoa in place of rice, more protein and fiber makes for a fuller crew.  

Big salads for an entree.  Use fresh ingredients and more lean protein to make the salad a little less boring.

In short, take your time with this.  You do not want to turn anyone off of the idea behind eating healthier.  See what works for your crew because in the end everyone is different.  If someone is not fully "cooperating", don't judge them or belittle them.  They may change their mind if everyone else is doing it, you would be surprised how much we can influence each other this way.  I sincerely hope this helps in some way and if you have any questions/comments please feel free to email me at forkandhoseco@gmail.com

Next week we will follow these two articles up with a special interview with Pip from 555 Fitness where will discuss the fitness side of the equation!

555 EATS - SWEET POTATO NOODLE BUN

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 !

 555 FITNESS AMBASSADOR CAPT. BRANDON ROLLINS USED THE VERY POPULAR WEBSITE PaleOMG TO FIND THE RECIPE FOR THIS SWEET POTATO NOODLE BUN

SWEET POTATO NOODLE BUN

Photo: PaleOMG

Serves: 1

Ingredients

For the Sweet Potato Noodle Buns

• 1 large sweet potato, peeled and spiralized, using Blade C (find out how to use the spiralizer and what Blade C is by clicking here)
• 2 tsp garlic powder
• salt and pepper, to taste
• 1.5 tbsp olive oil
• 1 large egg + 1 egg white

Instructions

Place a large skillet over medium heat and add in ½ tbsp of the olive oil. Place in the sweet potato noodles and season with garlic powder, salt and pepper. Cook for about 5-7 minutes or until noodles have softened. The noodles will turn bright orange when they are cooked.

Place the noodles in a bowl and crack over the eggs. Stir to combine thoroughly and coat all of the noodles.

Take out two 6” ramekins. Place in enough noodles to pack the ramekin half-way full.

Place a piece of wax paper over the ramekins and push in to cover the noodles. Place a can of something (tomatoes, beans, etc) and press firmly down onto the noodles. Place the two ramekins in the refrigerator for at least 15-20 minutes.

Once the noodles are done cooling, remove the can and paper. Place a large skillet over medium-low heat and add in the last of the olive oil. Very carefully, over the skillet, turn the ramekin over and tap the bottom with one hand until the noodles come out. Cook (without moving) the noodle bun for about 3-4 minutes and then flip over and cook an additional 2-3 minutes or until all noodles are compact. There will be a slight char on both sides.

This recipe was condensed, for the full recipe click here !

THROWDOWN THURSDAY - GARLIC AND HERB SLOW COOKER CHICKEN

TIME TO THROW DOWN A RIDICULOUSLY EASY RECIPE WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN.  IT IS PERFECT FOR THOSE LONG DAYS AT THE GYM OR WORK.  THE SLOW COOKER IS YOUR FRIEND........

THIS RECIPE COMES FROM FIREFIGHTER JASON FULLMER

HERB AND GARLIC CROCK POT CHICKEN

INGREDIENTS: adjust according to servings needed

- BONELESS SKINLESS CHICKEN BREAST
- LAWRY'S HERB AND GARLIC MARINADE
- McCORMICK BELGIAN STYLE WHITE ALE SEASONING

PROCEDURE:

Place chicken in the slow cooker, pour in one bottle of the marinade.  Season generously with the white ale seasoning.  Cook on low for 4 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 ARECIPE YOU WOULD LIKE TO BE CONSIDERED FOR A FEATURE, EMAIL YOUR NAME, DEPARTMENT, HIGH QUALITY PHOTO AND RECIPE TO FORKANDHOSECO@GMAIL.COM

HEALTHY EATING IN THE FIREHOUSE - WHERE TO START?

I was recently contacted by a firefighter who is trying to make a change in the way he eats.  He has already implemented a fitness plan using 555 Fitness workouts but is struggling with the nutrition part of it and reached out in hopes that I could steer him in the right direction.  But I realized he is probably not the only one having difficulty with eating healthier at home and in the firehouse. So my goal here is to share my own experiences and how they have made it possible to get on the road to a better me, with the hopes that it can help all of you with your goals......

The first thing that probably comes to mind is where to start:

- Do not view it as "starting a diet".  From my experiences this will put a lot of pressure on yourself to stick to one particular way of eating, which I am not a fan of.  Rather look at it from the perspective of "I am making a change in the way I approach food".  

-Eat clean, yup that's how I would describe the way I eat everyday.  It is short but sweet and gets to the point.  I avoid as much processed foods as possible such as canned foods, pre-made salad dressings, flavored yogurts, and sauces.  Buying fresh produce, making your own dressings and adding your own toppings to yogurt will help avoid any unnecessary sugars, salts and preservatives.

-Carbs!....I feel like most people I speak to about their diet say they plan on eliminating carbs completely.  I feel this is a BAD place to start.  We need carbs for energy, especially as firefighters when our bodies will be required to perform under extreme conditions.  But the true question is where do you get the carbs from...
I avoid breads and pasta as much as possible, look at these as empty carbs.  They provide next to nothing for us, instead lets look for potatoes, rice, beans and those popular ancient grains such as quinoa.  

-The Paleo diet, which I am sure you have heard of, is great in my opinion.  But like I stated earlier I do not like the idea of following one very specific "diet".  So instead I use the Paleo diet as a guideline, especially when shopping for food.  Look up the "requirements" for eating Paleo and most of it makes sense, but I also like beans and rice and do not have sea salt in my back pocket at all times so thats where I draw the line.So let's just say I eat Paleo-ish..

-The way you shop can have the biggest difference in how you eat.  Think of it like this, if it is not in your kitchen you can't eat it!  So the next time you shop for groceries, head straight to the produce section and load up on fresh vegetables and fruits, both of which can be used as snacks and not just a side dish.  Unless you need broth or beans, try and stay away from the canned food section.  Even still, there are more companies offering low/no sodium, low/no fat broths, read the labels.  Do not even step into the bread aisle, even that whole wheat bread you have been buying contains a ton of crap such as sugar.  
 

I hope this helps you get on the path to healthier eating.  It is all about taking control of how you shop and prepare food and sticking with it.  Stay tuned for next week's edition where I will discuss how to go about changing the food "climate" in the firehouse.....

until then STAY SAFE, EAT WELL!

-AJ

555 EATS - SPAGHETTI SQUASH CHICKEN PARM

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 !

SPAGHETTI SQUASH IS A GREAT ALTERNATIVE TO ACTUAL SPAGHETTI IF YOU ARE TRYING TO SAVE ON CARBS AND CALORIES.  BUT IT DOESN'T HAVE TO LACK FLAVOR!  THE SQUASH ITSELF ACTUALLY HAS VERY LITTLE FLAVOR WHICH MAKES IT A BLANK CANVAS FOR ANYTHING YOU WANT TO MAKE WITH IT.....LIKE SAY CHICKEN PARM!  THIS RECIPE COMES FROM FIREFIGHTER DENA OF THE RALEIGH FD IN NORTH CAROLINA.

SPAGHETTI SQUASH CHICKEN PARM 

Serves 4
INGREDIENTS:
4 CHICKEN BREAST, cut into tenders
2 SPAGHETTI SQUASH, cut in half lengthwise, seeded
1 CAN OF TOMATO SAUCE
MOZZARELLA CHEESE
EGGS, for dredging
ITALIAN STYLE BREAD CRUMBS, for coating chicken
SALT
PEPPER
CUMIN
OLIVE OIL

PROCEDURE:
Preheat oven to 350*

Season spaghetti squash with olive oil, salt, pepper and cumin.  Place cut side down on baking sheet for 45 minutes.  When fork tender, "fluff" the flesh of the squash.  

While the squash is cooking, dip the chicken tenders in the egg and then the bread crumbs.  Place on a baking sheet and bake for 30 minutes or until the internal temp is 165*

When the chicken and squash are done, pour a little sauce over the squash.  Then add the chicken on top and a little more sauce.  Add the amount of cheese to your liking and bake for another 5 minutes.  Serve

 

THROWDOWN THURSDAY - PALEO SHEPHERD'S PIE

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

SHEPHERD'S PIE HAS ALWAYS BEEN A FAVORITE IN THE FIREHOUSE KITCHEN.  IT IS ESSENTIALLY A ONE POT MEAL AND CAN FEED A CROWD.  AND WHILE THE TRADITIONAL WAY OF TOPPING IT WITH MASHED POTATOES IS GREAT, SOMETIMES WE FEEL LIKE EATING "PALEO" OR JUST WANT TO LIGHTEN THE DISH UP.....AND HERE IN COMES THE CAULIFLOWER "MASH" !  THIS RECIPE COMES FROM FF KEVIN GAINEY, WHO JUST SO HAPPENS TO BE THE NEW "CHEF" AT 555 FITNESS, SO GO GIVE HIM A FOLLOW ON INSTAGRAM @555CHEF !

PALEO SHEPHERD'S PIE

INGREDIENTS:
FILLING
1 LB. GRASS-FED GROUND BEEF
1 ONION, peeled and chopped
1 BAG OF FROZEN MIXED VEGETABLES
1 CUP OF BEEF BROTH
CAULIFLOWER MASH
2 BAGS OF FROZEN CAULIFLOWER, cooked
1/2 C CHICKEN BROTH
2 TBS. GRASS FED BUTTER
FLAVORGOD GARLIC LOVER SEASONING

PROCEDURE:
Preheat oven to 350*

For the "mashed" cauliflower, add the cooked cauliflower and remaining ingredients into a blender and blend well.

For the filling, saute the onion in a pan with some olive oil.  When the onion is translucent, add the ground beef and brown.  Add the beef broth and mixed frozen veggies.  

In a baking dish add the beef mixture, top with cauliflower "mash" and bake at 350* for 30 minutes.  Let the pie cool off for a few minutes and serve.

 

555 EATS - MOJO MARINATED PORK CHOPS

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 !

MOJO IS A CUBAN MARINADE THAT IS TYPICALLY MADE WITH CITRUS (TRADITIONALLY SOUR ORANGE), GARLIC, SALT AND WHOLE BLACK PEPPERCORNS.  POPULAR FOR MARINATING PORK, MOJO CAN BE BOUGHT IN A STORE OR HOMEMADE.  THIS IS A GREAT RECIPE FROM BON APPETIT. 

MOJO MARINATED PORK CHOPS WITH PEPPERS AND ONIONS

FF Stu Blundell - Monroe Township FD Local 3170

Serves 4
INGREDIENTS:
4 BONE-IN PORK CHOPS
2 BELL PEPPERS, seeded and sliced
1 ONION, peeled and sliced
BUNCH OF CILANTRO
MOJO MARINADE
OLIVE OIL
 

PROCEDURE:
Remove chops from marinade and pat dry.  

Place a large saute pan over medium-high heat, add olive oil.  When the oil is nice and hot add the pork chops.  Brown on both sides, remove and set aside.  

Add the peppers and onions to the pan and place the pork chops on top.  Cook for 30 minutes or until the internal temperature of the pork reaches 135*-145*.  

Garnish with fresh, chopped cilantro and serve.
 

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

STAY SAFE, EAT WELL!

THROWDOWN THURSDAY - SPICE RUBBED PORK TENDERLOIN

TIME TO THROW DOWN ANOTHER GREAT RECIPE WITH OUR GOOD FRIENDS AT THE FIREFIGHTER THROWDOWN......

IF YOU ARE LOOKING FOR GREAT PORK FLAVOR WITH LESS FAT AND CALORIES THEN SAY A CHOP OR BACON, THEN LOOK NO FURTHER THAN THE TENDERLOIN!  THIS RECIPE FOR SPICE RUBBED PORK TENDERLOIN OVER A STEW OF CHICKPEAS, POTATOES AND SPINACH COMES FROM FIREFIGHTER CHEF KEVIN OF THE SACRAMENTO AREA.  HEAD OVER TO HIS WEBSITE, WWW.THEFIREMANCHEF.COM FOR MORE RECIPES AND STORIES!

SPICE RUBBED PORK TENDERLOIN OVER A STEW OF CHICKPEAS, POTATOES AND SPINACH

INGREDIENTS:
2 LBS. PORK TENDERLOIN
2 TSP. PAPRIKA
2 TSP. GROUND CUMIN
2 TSP. GROUND CORIANDER
2 TSP. KOSHER SALT
1 TSP. OLIVE OIL
1 LARGE YELLOW ONION
1 LB. YUKON GOLD POTATOES
2 CANS GARBANZO BEANS
4 CLOVES GARLIC, minced
1 QT. UNSALTED CHICKEN STOCK
1 BAG OF BABY SPINACH

PROCEDURE:

Clean tenderloins by removing silver skin.  Mix spices, salt and olive oil into a paste.  Rub paste all over tenderloins and allow to marinate in refrigerator at least 1 hour, and up to 8 hours.

Pre-heat oven to 350.  Heat pan or grill on stove top and lightly coat with olive oil.  Sear tenderloins to brown on all sides.  While stew is cooking, place seared tenderloins in pre-heated oven.  Cook to internal temperature of 140 f.  Allow to rest for about 10 minutes, loosely covered with foil. Don't over cook! Tenderloins should still be slightly pink in the middle, otherwise they will be dry and tough.

For stew: Julienne onion.  Drain garbanzos.  Dice potatoes so they are similar in size to the garbanzos.  Heat a deep sauté pan and add enough oil to coat bottom of pan.  Add onion and a pinch of kosher salt, sauté until slightly softened.  Add garlic and potatoes. Add another good pinch of kosher salt.  Stir to coat potatoes.

Add chicken stock (stock should completely cover potatoes, add water if you don't have enough stock).  Bring to a boil, then reduce to a simmer.  Cook potatoes until just starting to soften, then add garbanzos.

Once potatoes are cooked through, put about 1/3 of the potato/garbanzo mixture into a blender and purée until smooth (be careful not to fill blender more than about 1/2 full, otherwise it will 'explode' when you turn it on).  Add puréed mixture back into stew.

Taste the stew and add salt and pepper as needed.  Just before serving, stir in baby spinach.

To serve, slice tenderloin into medallions and place on plate or bowl, cut side up.  Ladle stew around medallions.  Ring the dinner bell.  Serve with a nice, crusty baguette or ciabatta.
 

555 EATS - CHICKEN TORTILLA SOUP

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 !

SOUP GETS A BAD RAP, MANY ASSOCIATE IT WITH BEING AN APPETIZER AND NOT SOMETHING THAT CAN BE SERVED AS AN ENTREE.  BOY ARE THEY WRONG!  A SOUP THAT HAS PLENTY OF PROTEIN AND FIBER CAN STAND UP TO THE BEST STEAK AND POTATOES ANY DAY, AND THIS CHICKEN TORTILLA SOUP FROM CAPT. CODY MARTINSEN OF THE JACKSON FIRE DEPT. IS A PERFECT EXAMPLE.

CHICKEN TORTILLA SOUP

Yields approximately8-10 servings
INGREDIENTS:
1 YELLOW ONION, diced
2 TBS. BUTTER
4 GARLIC CLOVES
2 CANS DICED TOMATOES
2 ANCHO CHILE PEPPERS
1 QT. LOW-SODIUM CHICKEN BROTH
2 LARGE CHICKEN BREAST, shredded
1 CAN CORN
1 CAN BLACK BEANS
1 BUNCH CILANTRO
1/2 TBS. CUMIN
1/8 TBS. CAYENNE PEPPER
1 TBS. GARLIC SALT
1 TBS. TACO SEASONING
8 FLOUR TORTILLAS
VEGETABLE OIL
1 CAN El Pato SAUCE
SOUR CREAM
2 LARGE AVOCADOS

PROCEDURE:
Fire roast ancho peppers and dice. (your preference on heat whether to keep the seeds or not), place to side. Cut tortillas into thin (1/4") strips. Bring oil to temperature and fry strips to crispy goodness. Boil chicken breast in water and El Pato sauce, and shred.

In a large pot, sweat down onions and garlic with butter. Once complete, add diced tomatoes, broth, corn, chicken and beans. Bring to boil. Season to taste (also depending on heat you want). Let simmer for 1 hour.

Serve hot, top with sour cream, avocado, tortilla strips, cheese and cilantro.

Enjoy
 

NEW YEAR'S EVE.....RESOLUTIONS AND THE 60 DAY SLIM DOWN CHALLENGE

THE NEW YEAR IS UPON US AND WE ALL KNOW THAT BUZZWORD THAT WILL BE PLASTERING YOUR SOCIAL MEDIA FEEDS, THE NEWS AND YOUR BRAIN.....RESOLUTIONS.  AND WHILE MANY OF YOU MAY HAVE SOME GOALS ALREADY IN PLACE, YOU MAY WANT TO PUT THIS TO THE TOP OF THE LIST.  WE KNOW CHANGE IS HARD, ESPECIALLY WHEN IT COMES TO DIET AND FITNESS.....AND ESPECIALLY IN THE FIRE SERVICE.  BUT FEAR NOT!  WE HAVE TEAMED UP WITH FIT FOR DUTY CONSULTING TO PROVIDE HEALTHY AND DELICIOUS RECIPES FOR THE FREE 60 DAY SLIM DOWN CHALLENGE ! 

Setting a New Year's resolution can be a daunting task.  But the key is setting realistic goals in increments, for instance, losing 1 pound a week instead of 50 pounds for the year.  This 60 Day Slim Down Challenge will help you both physically and mentally prepare for the new year ahead and put you on the path of success by combining fitness AND nutrition.  Click on the link here to learn more! 

 

555 EATS - CHICKEN FAJITA QUINOA BOWL

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 NEEDED SOMETHING THAT WOULD BE QUICK AND HEALTHY TO MAKE FOR LUNCH AT THE STATION, ESPECIALLY AFTER ALL THE HOLIDAY EATING WE JUST HAD THIS PAST WEEK.  CHICKEN FAJITAS ARE PERFECT WHEN YOU ARE SHORT ON TIME FOR PREPPING AND COOKING.  WHILE NORMALLY THEY ARE PUT ON TORTILLAS, WITH THIS RECIPE WE PUT THE TYPICAL FAJITA FILLING OVER QUINOA AND BEANS FOR SOME MORE FIBER, PROTEIN AND AMINO ACIDS.  THIS MEAL WILL DEFINITELY HELP ME GET THROUGH MY 555 FITNESS WOD!

CHICKEN FAJITA QUINOA BOWL

Serves 4
INGREDIENTS:
3 BONELESS, SKINLESS CHICKEN BREASTS, cubed
3 BELL PEPPERS, seeded and sliced
1 ONION, peeled and sliced
1 GARLIC CLOVE, chopped
1 CUP QUINOA
1 SMALL CAN BLACK BEANS
1 CAN FIRE ROASTED TOMATOES, substitute can of regular chopped tomatoes
2 CUPS CHICKEN BROTH
GREEN ONION AND GREEN OLIVES FOR GARNISH, optional
CUMIN
PAPRIKA
CHILE POWDER
GARLIC POWDER
SALT
PEPPER
OLIVE OIL

PROCEDURE:
Toss chicken in a large bowl with some olive oil and some of the seasonings. Set aside.

Heat some olive oil in a large skillet over medium-high heat.  Add the chicken, stirring occasionally.  Start on the quinoa, cooking according to the package using the chicken broth and some paprika.  Meanwhile, remove the chicken when it is just cooked through and set aside.

To the same pan add the onions, peppers and garlic with some more seasoning.  Saute until onion is translucent and then add the can of tomatoes.  Adjust seasoning according to taste.  Add back the chicken and stir.

When the quinoa is just about done, add the beans and stir.  Fluff the mixture when done with a fork.  

Serve the chicken and pepper mixture over the quinoa and beans.  Top with green onion and olives.  Serve
 

555 EATS - JAMBALAYA

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 !

JAMBALAYA....A CAJUN DISH THAT IS SURE TO SATISFY THE HUNGRIEST OF EATERS.  IT IS PACKED WITH PROTEIN AND FLAVOR AND IS PERFECT FOR THE WINTER MONTHS.  THIS RECIPE COMES FROM STEPHEN STASHEK OF THE MONROE FIRE DEPT. IN NEW JERSEY, NOT FAR FROM THE 555 FITNESS HEADQUARTERS.

JAMBALAYA WITH CHICKEN, SHRIMP AND SAUSAGE

Serves 6 firefighters

INGREDIENTS:

1.5 LBS. BONELESS CHICKEN BREASTS, cut to about 1 inch chunks
1 ONION diced
2 GREEN PEPPERS, diced
2 TSP. CAJUN SEASONING, (I used a bayou cajun)
1 CAN CONDENSED TOMATO SOUP
BAG OF YELLOW RICE
1LB FRESH SHRIMP, peeled and deveined
1 TOMATO, chopped
PARSLEY, chopped
PACKAGE OF HOT SAUSAGE

PROCEDURE:

Partially cook sausage in skillet (easier to chop)
 Start the rice
 Brown chicken in large skillet
 Add seasoning, peppers, onion to skillet. Cook for a minute. 
 Add soup, rice, and a cup of water and cook on medium for 10 minutes covered
 Add shrimp and chopped sausage, cook another 10 minutes
 Add tomato and parsley, let stand 5 minutes, serve.

There's plenty of things that can be substituted as desired, or added for more kick. This took an hour from start to finish and made 6 "firefighter" sized portions.

THROWDOWN THURSDAY - HONEY DIJON SALMON

WE LOVE THROWING DOWN HEALTHY RECIPES WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN!  WE DON'T OFTEN GET RECIPES FOR FISH BUT THIS SALMON IS SURE TO PLEASE THE FISH LOVERS IN THE FIREHOUSE AND AT HOME.  SALMON IS CHOCK FULL OF VITAMINS B12 AND D AS WELL AS PROTEIN AND OMEGA 3'S.  

THE RECIPE COMES FROM BOCA RATON FIREFIGHTER ALEX CALLEGARI, WHO HAS COMPETED IN NUMEROUS COOKING COMPETITIONS SO WE KNOW HE BRINGS THE HEAT.  GO FOLLOW HIM ON INSTAGRAM FOR MORE MOUTH WATERING DISHES @THEFIREFIGHTERFOODIE!

HONEY DIJON SALMON

Paired with a light salad and sweet potato, this is a perfect meal for the firehouse and your home!

Prep time: 15 min
Cooking time: 10 to 15 min
INGREDIENTS:
5oz to 8oz of SALMON, skin on, per person
Seasoning mix: equal parts
SEA SALT
BLACK PEPPER
CELERY POWDER
GARLIC POWDER
CAYENNE POWDER
Glaze: equal parts
HONEY
FRENCH DIJON OR STONE GROUND MUSTARD
MAYONNAISE

PROCEDURE:
1. pre heat oven to 450F
2. Generously sprinkle the salmon with seasoning mix
3. Spoon on glaze covering top of Salmon
4. Place into preheat oven for approximately 10-15 minutes or until the internal temp reaches 145*
 

555 EATS - GUY GOURMET'S ROASTED SALSA

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 !

NORMALLY OUR 555 EATS COME FROM FIREFIGHTERS BUT THIS WEEK WE MADE AN EXCEPTION...FOR A FEW REASONS.  THIS RECIPE COMES FROM GUY GOURMET OF MEN'S HEALTH MAGAZINE, WHO FEATURED OUR FORK AND HOSE CO. FRIES WHICH CAN BE FOUND HERE.  WE LOVE WHAT THEY DO AT GUY GOURMET BECAUSE THEY HAVE TONS OF GREAT RECIPES THAT ARE NOT ONLY DELICIOUS BUT HEALTHY AS WELL.  BUT IT DOESN'T STOP THERE!  MEN'S HEALTH HAS ALSO FEATURED 555 FITNESS IN AN ARTICLE WHICH CAN BE FOUND HERE!  SO A BIG THANKS TO MEN'S HEALTH FOR TAKING NOTICE OF WHAT WE HERE AT F&H CO. AND 555 FITNESS ARE TRYING TO ACCOMPLISH, HELPING TO REDUCE LODD'S DUE TO CARDIAC RELATED INCIDENTS. NOW ON TO THE RECIPE....

ROASTED SALSA

This recipe is great because it uses a cast iron pan which EVERY firehouse should have.  Adjust the ingredients as you like, this is more about technique than ingredient amounts. So put the store bought stuff back on the shelf and try out this super easy recipe.....the crew will love it!

Toss plum tomatoes, chile peppers, chopped onions and garlic cloves in a hot cast iron pan, stirring occasionally, until slightly scorched.  Transfer to a blender, pulverize, season with salt and pepper.  Serve

 

THROWDOWN THURSDAY - CAULIFLOWER "CRUST" PIZZA

PIZZA.....ONE OF MY GUILTY PLEASURES.  LIVING NEAR NEW YORK CITY MAKES IT ALL TOO EASY TO GET A GREAT SLICE, ESPECIALLY IF YOU WORK IN MANHATTAN LIKE FDNY FIREFIGHTER ERIC HOWARD OF ENGINE 54 IN MIDTOWN!  BUT WHAT IF YOU WANT THE SAME PIZZA FLAVOR WITHOUT THE GUILT?  CAULIFLOWER PIZZA OF COURSE!

CAULIFLOWER IS NOT THE MOST POPULAR VEGGIE IN THE PRODUCE AISLE.  BUT FEAR NOT, THIS VEGETABLE CAN BE EASILY TRANSFORMED IN TO "RICE" OR NOW...PIZZA CRUST!  NOW LET'S THROW DOWN THIS GREAT RECIPE WITH THE HELP OF OUR FRIENDS FROM THE FIREFIGHTER THROWDOWN!

CAULIFLOWER "CRUST" PIZZA

Pre-heat oven to 425*

2-3 cups of grated cauliflower (use cheese grater or food processor) 

Microwave the cauliflower for 3 minutes (or steam)

Place cauliflower in a cheesecloth or thin dishcloth and squeeze out as much moisture as possible.  This is crucial to a crispy crust.

Mix in 1 egg and parmesan cheese, salt and pepper to taste (garlic if you would like)

Mold into a crust shape on a pizza pan or baking sheet with parchment paper

Place in oven for about 15 minutes

Remove, add your toppings and return to oven for another 10 minutes or so.

555 EATS - ASIAN TURKEY 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 !

THIS EASY RECIPE COMES FROM AMBULANCE OPERATOR COREY THIBAULT OF THE HUNTINGTON BEACH FD.  THESE MEATBALLS ARE PERFECT FOR GETTING OUT OF THE "MEATBALL IN RED SAUCE" RUT.  USE YOUR IMAGINATION ON WHAT TO SERVE THESE WITH, MAYBE LETTUCE WRAPS OR OVER SOME SAUTEED BOK CHOY?

ASIAN TURKEY MEATBALLS

INGREDIENTS:

GROUND TURKEY
CILANTRO
BREAD CRUMBS
EGGS (1 per lb. of meat )
SRIRACHA
GARLIC SALT
PEPPER
GENERAL TSAO SAUCE (Corey recommends Trader Joe's brand)

PROCEDURE:
Combine all ingredients except the General Tsao sauce in a bowl and mix well.  Form into meatballs.
Heat oil in a pan over medium heat and brown the meatballs.  
Add the General Tsao sauce, reduce heat and simmer until internal temperature of the meatball is 165* or cooked through.  Serve

THROWDOWN THURSDAY - CHICKEN LETTUCE WRAPS

TIME TO THROW DOWN ANOTHER RECIPE WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN!  I CAME UP WITH THIS RECIPE WHEN WE WERE IN A PINCH AT THE FIREHOUSE AND NEEDED SOMETHING QUICK AND EASY.....AND HEALTHY.  SMALL FIRES THAT REQUIRE JUST A WATER CAN, OR "CAN" FOR SHORT, ARE OFTEN REFERRED TO AS "CAN JOBS" BECAUSE THEY ARE QUICK AND EASY....JUST LIKE THESE WRAPS WHICH IS WHY I CALL THEM "CAN JOB" CHICKEN LETTUCE WRAPS.

"CAN JOB" LETTUCE WRAPS

INGREDIENTS:

Serves 4
PACKAGE OF 6 BONELESS, SKINLESS CHICKEN THIGHS, chopped (you can substitute ground chicken or turkey)
1/2 YELLOW ONION, chopped
1 RED BELL PEPPER, seeded and chopped
1 GARLIC CLOVE, chopped
3 CARROTS, peeled and chopped
1/2 PACKAGE SLICED MUSHROOMS, rough chopped
3 SCALLIONS, chopped
2 HEADS OF BOSTON LETTUCE, substitute with romaine if needed
6 TBS. LOW-SODIUM SOY SAUCE
2 TBS. HONEY
2 TBS. HOISIN SAUCE
SRIRACHA TO TASTE
COCONUT OIL, substitute olive oil
PROCEDURE:

Combine soy sauce, honey, hoisin and sriracha in a large bowl.  Add the chopped chicken.  

In a large skillet heat coconut oil over med-high heat

When the pan is hot add chicken, stirring frequently for 2-3 minutes

Add the vegetables and any remaining marinade, stir frequently

Cook for about 3-4 minutes or until chicken is cooked through.  It's good if the veggies still have a little crunch to them for texture.

Place chicken mixture in a leaf of lettuce and garnish with more scallion and sriracha.

 

TO LEARN MORE ABOUT THE FIREFIGHTER THROWDOWN, CLICKHERE !

DONT FORGET TO TAG US IN YOUR PICS @FORKANDHOSECO AND HASHTAG US #FORKANDHOSECO.  IF YOU HAVE ARECIPE 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 - PHO (VIETNAMESE NOODLE SOUP)

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 LOVE GETTING RECIPES FOR DISHES YOU TYPICALLY WOULDN'T FIND IN A FIREHOUSE.  AND THIS RECIPE FOR PHO IS EXACTLY WHAT I AM TALKING ABOUT.  PHO, PRONOUNCED "FUH", IS A VIETNAMESE NOODLE SOUP TRADITIONALLY CONSISTING OF A BROTH, NOODLES, FRESH HERBS AND MEAT.  IT IS CONSIDERED STREET FOOD BUT DON'T BE FOOLED, IT IS DELICIOUS ESPECIALLY ON A COLD DAY.  THIS RECIPE COMES FROM DANIEL COMEN OF SOUTHINGTON FD, LOCAL 2033 IN CONNECTICUT.....8,585 MILES FROM VIETNAM.

VIETNAMESE PHO

INGREDIENTS:

3 QTS. CHICKEN/TURKEY/BEEF BROTH(we use homemade turkey stock)
1 GINGER ROOT
1 STAR ANISE POD

PROCEDURE:

Simmer for an hour.

Serve hot broth over homemade dumplings or Asian noodles. Swirl in Sriracha and Hoisin sauce. Top with shredded cabbage, scallion, bean sprouts, and lime wedge.
 

555 EATS/THROWDOWN - WHITE CHICKEN CHILI

WHEN I STARTED FORK AND HOSE CO. , IT WAS A WAY FOR ME TO SHARE MY FIREHOUSE RECIPES.  AND THAT QUICKLY GREW INTO ME SHARING RECIPES AND MEALS FROM FIREHOUSES ALL OVER THE WORLD.  AND WHILE WE DON'T SAY NO TO SHARING ANY PARTICULAR KIND OF DISHES, YOU MAY HAVE NOTICED WE HAVE LIKE TO FEATURE AS MANY HEALTHY MEALS AS POSSIBLE.  THIS IS WHY OUR FRIENDSHIPS WITH 555 FITNESS AND THE FIREFIGHTER THROWDOWN SEEM SO NATURAL, BECAUSE WE ALL HAVE A GOAL AND THAT GOAL IS FOR A HEALTHIER FIRE SERVICE.  WE ARE ALL HUMAN AND NONE OF US ARE PERFECT BUT IF IT MEANS WE CAN HELP ONE CREW A DAY OR EVEN ONE FIREFIGHTER A DAY GET A LITTLE MORE FIT FOR THE JOB AND HIS FAMILY, THEN "WE DON' GOOD".  AND WHEN I RECENTLY RECEIVED AN EMAIL FROM CAPTAIN OF A SMALL DEPARTMENT, I KNEW WE WERE ON OUR WAY....OH, I SHOULD PROBABLY MENTION HE IS A FORK AND HOSE CO. CONTRIBUTOR, 555 FITNESS SUPPORTER AND FIREFIGHTER THROWDOWN COMPETITOR!

A little expert from the email from Captain Brandon Rollins...

“Thank you so much for what you are doing for the fire service!!! As a Captain at a smaller department it is awesome to watch my crew get excited about fitness and cooking in the kitchen together. We have made it a point to try and have at least one meal per shift that we spend cooking together while also being healthy. ”

WHITE CHICKEN CHILI

INGREDIENTS:
2 LBS. BONELESS, SKINLESS CHICKEN BREASTS, THIGHS OR MIX
1 LARGE YELLOW ONION, diced
2 CELERY STALKS, diced
1 ANAHEIM grilled, skinned and diced
1 POBLANO PEPPER grilled, skinned, and diced
2 CLOVES GARLIC, minced
2 TSP. CUMIN
1 1/2 to 2 TSP. KOSHER SALT
1/2 TSP. CORIANDER
1/2 TSP. DRIED OREGANO
1 BAY LEAF
3 CUPS LOW SODIUM CHICKEN BROTH
1 13.5 OZ. CAN OF CANNELLINI BEAN OR NAVY BEAN, drained and rinsed
1 CUP FROZEN CORN
 

PROCEDURE: 
Put the chicken, onions, celery, green chili peppers (hopefully someone didn't destroy these on the grill) , garlic, cumin, 1 1/2 teaspoons of salt, coriander, oregano, and bay leaf in a 6-quart (or larger) slow cooker. Get everything nice and mixed up and then rest the chicken on top of your vegetables. Pour the chicken stock over top, covering the chicken and vegetables by an inch or so.

Cook for 4 hours on high or 6 hours on low.

About 30 minutes before the end of cooking, remove the lid of the slow cooker and add the beans and corn. Do a taste test here, add anything you might think is missing.
Lift the chicken from the slow cooker and shred it into large, bite-sized pieces with two forks. Stir the chicken back into the chili

One of our firefighters got creative and decided to make a piping bag out of a ziplock baggy, they piped sour cream on top and then we finalized the dish with a bit of fresh cilantro.  
 

IF YOU HAVE A HEALTHY RECIPE THAT YOU WOULD LIKE FEATURED, EMAIL IT WITH A QUALITY PICTURE TO FORKANDHOSECO@GMAIL.COM.  DON'T FORGET TO TAG US ON INSTAGRAM AND FACEBOOK @FORKANDHOSECO!  TO LEARN MORE ABOUT 555 FITNESS CLICK HERE! AND THE FIREFIGHTER THROWDOWN HERE!

THROWDOWN THURSDAY - HOT STUFF CHICKEN

TIME TO THROW DOWN THIS RECIPE FOR "HOT STUFF CHICKEN" WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN.  IT HAS ALL THE FLAVORS WE LOVE FROM BUFFALO WINGS WITHOUT THE HASSLE OR THE CALORIES THAT COME FROM DEEP FRYING IN OIL.

"HOT STUFF" CHICKEN

Tyler Whitfield - City of New Port Richey FD, FL

INGREDIENTS:

Serves 3

3 CHICKEN BREASTS, butterflied
CRUMBLED BLEU CHEESE
HOT BUFFALO SAUCE
FRESH BABY SPINACH
1 TOMATO, sliced
PEPPER JACK CHEESE, sliced

PROCEDURE:

Preheat oven to 350*
Stuff chicken with bleu cheese, spinach and buffalo sauce.  Secure ends with toothpicks and set aside.  Meanwhile, heat a few glugs of oil in a cast iron pan over medium-high heat.  When oil is just starting to smoke, add the chicken breast.  Brown on both sides, top with slices of tomato and pepper jack cheese.  Place the pan in the oven and cook for 10-12 minutes or until chicken has reach an internal temperature of 165*.  
 

TO LEARN MORE ABOUT THE FIREFIGHTER THROWDOWN, CLICKHERE !

DONT FORGET TO TAG US IN YOUR PICS @FORKANDHOSECO AND HASHTAG US #FORKANDHOSECO.  IF YOU HAVE ARECIPE 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!