HUDSON VALLEY CRAFT BEER AND FIRE DEPARTMENT BBQ COOKOFF

HUDSON VALLEY CRAFT BEER WEEK (HVCBW)- A collaborative venture to promote the thriving local craft beer culture in the Hudson Valley and bring attention to what Hudson Valley craft brewers, restaurants and retailers are doing all year long.

FORK AND HOSE CO.- A firehouse cooking blog started by local firefighter A.J. Fusco.  Fork and Hose Co. shares meals and recipes from firehouses all over the world, while putting an emphasis on healthier eating in the fire service.  A.J. also has a passion for craft beer and works at the Craftsman Ale House.

OVERVIEW

• A joint effort between Hudson Valley Craft Beer Week and Fork and Hose Co.
• The event will be a BBQ style competition between local fire departments with Hudson Valley craft breweries pouring their beer.
• One of the requirements for the BBQ teams will be to use Hudson Valley craft beer in their BBQ (i.e marinade, sauce, side, etc.)
• There will be a token style “people’s choice” award and guest judges for 1st place.  We have some great prizes lined up but I can’t give any details out just as of yet.  
• Our goal is to have zero dollars out of pocket for the competing teams.  We hope to accomplish this through various sponsorships and donations from food suppliers, supermarkets, etc.
• Firehouse Kitchen TV show will be filming an episode at the event.
• There will be a $200 deposit required upon registration to secure a spot in the BBQ competition.  This will be refunded on the day of the event if the team shows up and competes.  
• All proceeds raised through ticket sales, etc. will go to The Stephen Siller Tunnel To Towers Foundation to help them with their mission of honoring military and first responder families.

DETAILS

DATE/TIME: August 14, 2016/Time TBD
LOCATION: Veterans Memorial Park - 182 Crystal St. Harrison, NY 10528
FOOD REQUIREMENTS:  

• 1 Main (i.e. ribs, brisket, pulled pork, sausage, etc.) with 2 Sides (i.e mac n’ cheese, corn, beans, etc.) with the use of Hudson Valley craft beer.
• We would like all smoked food to be prepared on site.  However, we understand this may not be possible so we are open to food being prepared offsite and brought to/finished at the event.  Please let us know what your intentions are.
• We are still in the planning phase in regards to how many tickets will be sold, but for right now we are using 100 tickets as the baseline.  
• Two prizes for the winning team that we are working out will be the following:
• Brew a beer with Captain Lawrence for next year’s Hudson Valley Craft Beer Week
• The team films an episode with Ray Cooney of Firehouse Kitchen TV
   

F.D. BBQ TEAMS (TBD):
HVCBW BREWERIES: (Potential Participants)
CAPTAIN LAWRENCE BREWING CO. - Elmsford
NEWBURGH BREWING CO. - Newburgh
BROKEN BOW BREWERY - Tuckahoe
YONKERS BREWING CO. - Yonkers
KEEGAN ALES - Kingston
SLOOP BREWING - Elizaville
DEFIANT BREWING - Pearl River
PEEKSKILL BREWERY - Peekskill
NORTH RIVER HOPS AND BREWING - Wappingers Falls
THE BREWERY AT BACCHUS - New Paltz
RUSHING DUCK BREWERY - Chester
 

GOALS

• Provide a fun, exciting and delicious atmosphere for our guests and friends.
• Bridge the gap between cooking and beer through the use of Hudson Valley craft beer and firehouse cooking.  Let’s show everyone we can cook more than just chili!
• Raise money for a charity that does a great job supporting local military and first responders, such as Sgt. Lemm from West Harrison.

If you are interested in competing and think you can cook enough food for 100 people please let me know by emailing me at forkandhoseco@gmail.com or call/text me (914) 885-4462.  If you know of anyone who may be interested as well, please forward this info to them.  I will send out a formal Team Registration email in the near future.  

Thank you in advance,
A.J. Fusco
Founder/Fork and Hose Co.
www.forkandhoseco.com 

555 EATS - TRUCKER DUKES' STIR FRY

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 IS A VERY SPECIAL EDITION OF 555 EATS WITH OUR FRIENDS AT 555 FITNESS AND TRUCKER BOY DUKES.  

TRUCKER IS THE BRAVE SON OF A MAUI FIREFIGHTER.  HE WAS DIAGNOSED IN 2014 AT 19 MONTHS OF AGE, WITH A PEDIATRIC CANCER CALLED NEUROBLASTOMA.  ALMOST EXACTLY A YEAR LATER, HE RELAPSED IN HIS BRAIN.  THE TUMOR WAS SUCCESSFULLY REMOVED AND HE AND HIS FAMILY HAVE BEEN BACK AND FORTH BETWEEN HAWAII AND SLOAN KETTERING IN NEW YORK CITY FOR FURTHER TREATMENT.  MANY TIMES TRUCKER'S DAD WOULD BE IN HAWAII TO CONTINUE WORKING AS A FIREFIGHTER WHILE HIS MOM STAYED HERE IN NEW YORK.

TRUCKER IS A TOUGH LITTLE BOY WITH A GREAT SUPPORT SYSTEM.  MATTER OF FACT, THE CREW AT ENGINE 22/LADDER 13 IN MANHATTAN TOOK HIM IN AS ONE OF "THE BOYS" WHILE HE HAS BEEN GETTING TREATMENT AT SLOAN KETTERING.

EVEN PIP OF 555 FITNESS SHOWED TRUCKER AROUND IN NEW JERSEY!

NOW ON TO THE FOOD.....

BLACK BEAN, GARLIC, PORK AND EGGPLANT STIRY FRY 

This recipe is from Truckers' dad who is a firefighter at Engine 2 Paia Maui Hawaii

INGREDIENTS:
16 oz. EGGPLANT, cut into 1/2"x2" pieces
16 oz. GROUND PORK
1 RED BELL PEPPER, seeded and chopped
2 tsp. CORNSTARCH
2 tsp. SUGAR
2 oz. WATER
2 tbsp. COOKING OIL
4 tbsp. SHERRY (can substitute chicken broth or sake)
2 tsp. FRESH GINGER, minced
4 tbsp. BLACK BEAN GARLIC SAUCE
OPTIONAL: CABBAGE, SNAP PEAS, PIPINOLA (also known as chayote)
 

PROCEDURE:
Combine water, cornstarch, sugar, sherry/broth and black bean garlic sauce in a small bowl.  Mix well and set aside.

In a heated pan with oil, brown the pork until cooked through.  Remove the pork, set aside and drain the oil.  Add in the ginger and eggplant and cook for another 4-5 minutes.

Add the sauce mixture and cook until it thickens.

Serve with rice.
 

FOR MORE INFO ABOUT TRUCKER DUKES CLICK HERE !

555 EATS - HASSELBACK CHICKEN

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

HASSELBACK POTATOES ARE BECOMING A POPULAR DISH NOWADAYS.  YOU TAKE A POTATO AND SLICE THEM BUT NOT ALL THE WAY THROUGH, STUFF AND BAKE THEM.  THINK OF IT LIKE A NEW VERSION OF THE LOADED BAKED POTATO.  BUT I HAD NEVER HEARD OF HASSELBACK CHICKEN...UNTIL NOW!  THIS RECIPE WAS SENT IN FROM LT. JOE DOMBROWSKI OF STAMFORD FIRE RESCUE IN CT....WHO JUST SO HAPPENED TO TEACH A THERMAL IMAGING CLASS I TOOK WITHOUT EITHER OF US KNOWING IT! 

I TOOK HIS RECIPE AND TWEAKED IT A LITTLE...BECAUSE THATS WHAT I DO!

HASSELBACK CHICKEN

Serves 4

INGREDIENTS:

4 - BONELESS SKINLESS CHICKEN BREASTS
1 LB. FRESH SPINACH
3-4 CLOVES OF GARLIC, chopped
1/2 LB. RICOTTA CHEESE
SALT/PEPPER
1 C. MILD OR SHARP CHEDDAR, grated
PAPRIKA
OLIVE OIL

PROCEDURE:
Preheat oven to 400 degrees.

Sauté garlic and spinach in light olive oil until spinach is cooked. Add ricotta and cook on low for 2 minutes until mixture is well blended.

Cut slits across chicken breast to create openings for spinach/cheese mixture. Season breasts with salt and pepper to taste. Stuff slits with spinach/cheese. Spread grated cheddar over breasts generously. Sprinkle paprika over cheddar.

Cook at 400 degrees in oven for 20 mins. Enjoy.

F&H CO. Version

The chicken prepped and stuffed!

After baking, before the cheese topping!

FOR MY VERSION:

I ADD CHOPPED MUSHROOMS TO THE SAUTEED SPINACH.  I ALSO DRAIN MY RICOTTA IN A FINE MESH COLANDER TO GET RID OF AS MUCH WATER AS POSSIBLE AND STIRRED IN SOME FRESH CHOPPED BASIL.  AFTER THE SPINACH IS COOKED, TAKE IT OFF THE HEAT AND STIR IN YOUR RICOTTA.  AFTER BAKING FOR THE APPROPRIATE AMOUNT OF TIME I TOPPED IT WITH SHREDDED MOZZARELLA AND BROWNED IT UNDER THE BROILER.

I ALSO HAD LEFTOVER SPINACH/MUSHROOM/RICOTTA MIX AFTER STUFFING THE CHICKEN.  I ADDED THIS TO A LITTLE TOMATO SAUCE TO MAKE A PINK SAUCE WHICH I SERVED THE CHICKEN ON TOP OF.  HAVE FUN, THAT IS WHAT COOKING IS ALL ABOUT!

THROWDOWN THURSDAY - TOSTONE SLIDERS WITH AVOCADO LIME SAUCE

TIME TO THROW DOWN ANOTHER RECIPE WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN !  IF YOU HAVE NEVER HEARD OF TOSTONES, YOU ARE DEFINITELY ARE MISSING OUT.  THESE TWICE FRIED PLANTAIN CHIPS ARE VERY POPULAR IN PUERTO RICAN CUISINE, AND IT TURNS OUT THEY MAKE GREAT SLIDER BUNS!  THANKS TO FIREFIGHTER DAVID EICKWORT OF THE CORAL SPRINGS FIRE DEPARTMENT FOR SHARING THIS RECIPE WITH US....

TOSTONE SLIDERS WITH AVOCADO LIME SAUCE

INGREDIENTS / PROCEDURES:

AVOCADO LIME SAUCE:
8oz. SOUR CREAM
1-2oz. LIME JUICE, to taste
CILANTRO
SALT, to taste

Place all the ingredients in a blender, pulse until smooth.

TOSTONES:
GREEN PLANTAINS: (Important to use green and not yellow, the yellow will be much too sweet for this)

Slice the plantain in 1" slices.  In a skillet with some oil, fry them until just golden.  Remove and place on paper towel to drain.  After they have drained, flatten each slice out with a spatula or the back of a wooden spoon until they are about 1/4" thick.  Re-fry in the same skillet until they are a deeper golden color.  Remove and drain on more paper towels.  Sprinkle with a little salt.
 

SLIDERS:
GROUND BEEF
1/2 ONION, diced
ONE EGG YOLK
2 tbsp. KETCHUP
1 tbsp. DIJON MUSTARD

Mix ingredients well and from 3-4" patties.  Season with salt and pepper. Grill to your desired doneness.

BEYOND THE MOHAWK....

IN FOLLOWING UP WITH OUR LAST TWO "EATING HEALTHY IN THE FIREHOUSE" ARTICLES, I WANTED TO TACKLE THE SUBJECT OF FITNESS.  SO I KNEW I HAD TO CONTACT MY GOOD FRIEND PIP FROM 555 FITNESS AND ASK HIM A FEW QUESTIONS.  

LONG STORY SHORT, PIP AND I MET ON INSTAGRAM.  IT WAS A NATURAL FIT FOR FORK AND HOSE CO. AND 555 FITNESS TO WORK TOGETHER IN SOME CAPACITY BEING THAT WE BOTH ARE PASSIONATE ABOUT A HEALTHIER FIRE SERVICE.  I AM SO GLAD I CAN CALL PIP, EWA AND THE REST OF THE 555 FITNESS CREW MY FRIENDS BECAUSE THEY ARE ON THE FRONT LINES OF THE WAR ON REDUCING LODD'S FROM CARDIAC RELATED INCIDENTS.....AND THIS TRAIN SHOWS NO SIGNS OF SLOWING DOWN!

PIP, EWA AND MYSELF WHEN WE WERE ON FIREHOUSE KITCHEN TV WITH HOST RAY COONEY, Right.

INTERVIEW WITH PIP

• How long have you been a firefighter?

        I have worked as a career firefighter for the City of New Brunswick Fire Department for 12 years and was promoted to the rank of Lt. in 2014. Prior to that I served as a volunteer firefighter for 4 years.

• Have you always been into health and fitness?

        Yes, but not to the level I am today. Being on the “smaller” side and working EMS and Fire jobs, I always felt I had to be as strong, if not stronger than everyone else. So as my career progressed as did my involvement in health and fitness. Now that I’m not as young as I used to be, and am trying to keep up with 2 small boys with endless energy, I really have my game stepped up.

• What role does the fire department play in your desire to be fit?

        I feel as though we have to be 110% committed to the job we do. Our job is equally mentally and physically demanding. I never want to think that my fitness let me down on a job.

• What is it about 555 Fitness that you think people are drawn to?

        I think they are drawn to the fact that we are your average everyday firefighters who are trying to share our passion for firefighting and fitness with our brothers and sisters. . Our fans love that.  It’s all about the TRAIN HARD DO WORK lifestyle.

• Has 555 Fitness made it easier in your own firehouse and department to promote a healthier lifestyle?

        Now, that’s funny. Because nothing is easy in a firehouse, especially if social media is involved. However, the administration and members of my department have been overwhelming supportive of 555 Fitness and my involvement. They test the workouts, give me positive and negative feedback about them and have given me an open door policy to use the stations for media work. I may make the kitchen board a bit more than before, but again, it’s a firehouse, so I would expect nothing less.

• What role has nutrition and healthier eating played in the firehouse?

        That’s a tough nut to crack. However, we are slowly making dents in the cooking culture in the firehouse. More and more firefighters are realizing taking an “everything in moderation” approach to nutrition will lead to many benefits.  So no one is saying tell the neighbor to take home her tray of cookies, however you do have to moderate how many you’re eating. The same goes with dinner time. Maybe make your second serving half the size of your first or making sure that your veggies are fresh and plentiful. And have lots of bacon, because everything’s better with bacon.

• Do you have any tips and recommendations for firefighters who may be having difficulty getting their fellow brothers and sisters to get in better shape?

    If your are passionate about it, you have to set the example. You can’t preach workout workout workout, and then not actually workout. Once your crew see’s your commitment and see’s that you’re willing to work with everyone towards the goal of overall fitness, you will succeed.

555 FITNESS IS ABLE TO PROVIDE FREE WORKOUTS AND THE "STRENGTH IS OUR FOUNDATION" EQUIPMENT GRANT THROUGH YOUR SUPPORT.  CLICK HERE TO CHECK OUT THEIR FULL LINE OF FITNESS APPAREL!

555 EATS - FLOURLESS PANCAKES

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

BREAKFAST IS, IN MY OPINION, THE MOST IMPORTANT MEAL OF THEM ALL.  IT SETS THE TONE FOR WHAT YOU WILL FEEL LIKE, AND MOST LIKELY EAT LATER IN THE DAY.  STARTING THE DAY OFF RIGHT WILL HELP YOU MAKE BETTER DECISIONS FOR WHAT TO EAT FOR LUNCH AND DINNER, AND ALSO GIVE YOU MORE ENERGY ON THE FIRE FLOOR OR IN THE GYM!  THIS RECIPE FOR FLOURLESS PANCAKES IS A GREAT ADDITION TO YOUR BREAKFAST ROTATION.  THANKS TO PAUL ANTHONY CHAVEZ OF THE ALBAQUERQUE FD FOR SHARING!

FLOURLESS PANCAKES

Yields approx. 3-4 pancakes

INGREDIENTS:
1 RIPE BANANA
2 EGGS
1/2 TSP. VANILLA

PROCEDURE:
Place all ingredients in a blender or food processor.  Pulse to combine well.  Cook on a griddle with coconut oil or butter, until nice and brown.
 

THROWDOWN THURSDAY - CHORIZO FRIED RICE

THROWIN' DOWN THIS RECIPE WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN....AND IT JUST SO HAPPENS THAT IT COMES FROM @CALIFORNIA_FYRFIT_ WHO I JUST SO HAPPENED TO MEET AT THE FIREFIGHTER THROWDOWN LAST YEAR!  HE IS FROM THE FEDERAL FIRE DEPARTMENT AND IS DOING GOOD THINGS PROMOTING FITNESS AND WELLNESS IN THE FIRE SERVICE...KEEP IT UP BROTHER!

CHORIZO FRIED RICE with AMOR Sauce

Serves 4
INGREDIENTS:
2 CUPS OF RICE, cooked
2 CHORIZO LINKS, chopped
1 CAN OF HICKORY SMOKED SPAM, chopped
6 BACON STRIPS, chopped
6 EGGS, scrambled
BUNCH OF GREEN ONIONS, chopped
GARLIC POWDER
BLACK PEPPER

PROCEDURE: 
The CALIFORNIA FYRFIT BITCH'N KITCHEN way:
Mix n' Fix All Together, serve with Hawaiian sweet rolls or tortillas
The Fork and Hose Co. way:
In a large cast iron pan over medium heat, cook the bacon and set aside.  In the same pan add the chorizo and spam, cook until the chorizo is nice and brown and set aside.  In the same pan, cook the eggs.  Add the rest of the ingredients, stir and top with avocado. Serve

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*