THROWDOWN THURSDAY - STUFFED CABBAGE

THROWIN' DOWN A GREAT RECIPE WITH OUR FRIENDS FROM THE FIREFIGHTER THROWDOWN TODAY!  FDIC IS COMING UP REAL QUICK AND THAT MEANS THE BIGGEST AND BEST THROWDOWN TO DATE IS ALMOST UPON US.....NOW LET'S EAT!

This week's recipe for stuffed cabbage comes from FF Rob Meyer of Monroe Twp. FD in New Jersey.  When Rob sent me the email, it not only had the recipe but a great story to go with it.  So let's have Rob tell it in his own words....

"This recipe is a family tradition. Everyone loved my grandfather's stuffed cabbage. With that years ago I took it upon myself to learn how to make it with him. He passed away the day after Christmas this past year. I'm forever grateful for having the ability to continue on a family dish. It never hurts to ask Moms, Dads, Grandmas or Grandpas for family recipes. Spend time with them cooking it. They will be grateful for every moment and you will have a dish that always reminds you of them when you cook it. "

PREKOP'S STUFFED CABBAGE

"This recipe is a family tradition. Everyone loved my grandfather's stuffed cabbage. With that years ago I took it upon myself to learn how to make it with him. He passed away the day after Christmas this past year. I'm forever grateful for having the ability to continue on a family dish. It never hurts to ask Moms, Dads, Grandmas or Grandpas for family recipes. Spend time with them cooking it. They will be grateful for every moment and you will have a dish that always reminds you of them when you cook it."

INGREDIENTS:
1 8qt pressure cooker
2 medium sized heads of cabbage
1 lb ground pork
2 lbs ground beef
4 cloves minced garlic
1 small/medium sized onion diced small
1 large can crushed tomatoes
1 can tomato paste
1 small can tomato sauce
3/4 cup uncooked jasmine rice
1 tsp salt
1 tsp black pepper
1 tbsp butter

PROCEDURE:
Boil both heads of cabbage together, or separately if you do not have a large enough pot. After 20 minutes, remove and let cool (outside leaves are dark dark green). Cut out the stalk of the cabbages about 2-3 inches deep to ease the removal of cabbage leaves. There will be plenty of cabbage to use, so do not get dismayed if the outer leaves aren't usable to roll (split, torn, etc)

Cook Jasmine rice according to directions, however remove them about 10 minutes prior to their finish time. They will finish cooking in the cabbage. Instant Rice will not be favorable for this dish. While rice is cooking, melt butter in frying pan and saute onions until slightly translucent. When onions are about done, add garlic and continue for 60-90 seconds. Remove from heat.
In a large mixing bowl add beef, pork, salt, pepper, onions, garlic, cooked rice, and 2/3rd the jar of crushed tomatoes. You may add a few shots of Worcestershire for added flavor, however the flavors of the ingredients are pretty delectable as is.

Something my Grandfather taught me which aided in the rolling of the cabbage, was to reduce the thickness of the stem of the cabbage leaves by taking a sharp knife and trimming down the stem of each of the leaves. It makes the cabbage a little easier to work with. When finished, take a cabbage leaf stem closest to you and place a big spoonful of the meat mixture into it. Roll it from the stem side and tuck in the edges when done. Since no cabbage leaf is the same size it will take a little getting used to how much meat you put in each leaf, but it gets easier as time progresses. 

Line bottom of pressure cooker with a little sauce and place cabbage on bottom of cooker. As you layer the cabbages you can add the remaining sauce and crushed tomatoes to the pressure cooker (add a 1/2 small can of water to help produce steam and prevent burning at the bottom of the cooker). Seal pressure cooker and cook on medium heat (enough to see the steam purge from cooker) Do not use high heat settings as the bottom will start to burn the sauce and cake onto the cooker (RIP pressure cooker). After about 20-25 minutes the cabbage rolls will be done. You can opt to remove the cabbage and thicken the remaining liquids in the cooker with tomato paste and top off the rolls with the thickened sauce. We had a hard time thinking of any other sides than rye bread. The dish is a meat, starch, and vegetable all rolled into one. This recipe yields about 20-25 cabbages depending on size.  
 

"AND THE BEET GOES ON" - WEEK 2 OF CULINARY SCHOOL

WEEK 1 WAS ALL ABOUT THE ART OF TAILLAGE, OR KNIFE CUTS, AND IT LAYED THE FOUNDATION FOR WEEK 2.  THE TWO REASONS BEHIND PROPER TAILLAGE IS THAT IT ALLOWS VEGETABLES TO COOK AT EVEN RATES AND THE DISH WILL BE VISUALLY APPEALING.  WE PUT THIS "THEORY" TO TEST THIS WEEK WITH OUR NICOISE-STYLE VEGETABLE RAGOUT, ALSO KNOWN AS RATATOUILLE, AND A ROASTED BEET-GOAT CHEESE TIMBALE WITH APPLE AND VINAIGRETTE. 

Yes, the first thing i thought of when I saw we were making Ratatouille was the movie

WE ALSO LEARNED PRODUCT IDENTIFICATION, SUCH AS THE CABBAGE FAMILY AND ALL ITS DELICIOUS OFFERINGS SUCH AS BRUSSELS SPROUTS, CAULIFLOWER AND KALE.  WE ALSO LEARNED ABOUT THE "NIGHTSHADE FAMILY" WHICH INCLUDES TOMATOES, POTATOES, PEPPERS AND EGGPLANT.  THIS DEVIOUS SOUNDING FAMILY CONSISTS OF FRUIT-VEGETABLES THAT CONTAIN A DEFENSE-MECHANISM CHEMICAL COMPOUND IN THEIR LEAVES.  BUT DON'T WORRY, THE FRUITS ARE PERFECTLY GOOD TO EAT!

ROASTED BEET-GOAT CHEESE TIMBALE WITH APPLE AND VINAIGRETTE

WE ALSO LEARNED A NEW FORM OF KNIFE CUT CALLED TOURNAGE, WHICH COMES FROM THE FRENCH TERM TOURNER "TO TURN".  THIS IN A NUTSHELL IS TAKING A VEGETABLE AND SHAPING IT INTO A FOOTBALL SHAPE WITH 7 SIDES.  NOT EASY.  IT IS GOING TO TAKE A LOT OF PRACTICE TO GET THE MUSCLE MEMORY DOWN NEEDED FOR IT.  WE FOCUSED MORE ON SHAPING THAN HAVING 7 ACTUAL SIDES FOR THIS CLASS.  WE USED THIS TECHNIQUE IN OUR "GARNITURE BOUQUETIERE", WHICH IS A CLASSICAL FRENCH SIDE FOR AN ELEGANT MEAL OF MAYBE A STANDING ROAST.

WE INCORPORATED QUITE A FEW COOKING TECHNIQUES TO ACCOMPLISH THIS DISH.  WE USED "GLACER A BLANC/BRUN" WHICH IS TO GLAZE WITH AND WITHOUT COLOR ON THE VEGETABLE, A L'ANGLAISE (BLANCH/SHOCK/REHEAT FOR SERVICE) AND POMMES RISSOLER (COOKING POTATOES BY QUICK BOIL/SIMMER-SAUTE-OVEN ROAST).  WE EVEN LEARNED HOW TO "TURN" AN ARTICHOKE AND COOK "DANS UN BLANC", WHICH USES A FLOUR, LEMON, WATER, OIL AND SALT SOLUTION TO PRESERVE IT'S COLOR BEFORE IT OXIDIZES.

The artichoke heart in the center serves as the "bowl" for the peas 

It was great to start really cooking, even though there was no "protein".  We changed station partners which is to encourage us to not get comfortable by working with the same person.  This translates a lot to the firehouse.  If you work with the same crew all the time, you start to get complacent.  Can't wait to start next week!!!! Stay tuned!

THROWDOWN THURSDAY - BAKED LEMON PEPPER STUFFED SOLE

THE BIGGEST FIREFIGHTER THROWDOWN TO DATE IS JUST AROUND THE BEND! AND WHAT BETTER WAY TO GET READY THAN TO THROW DOWN A SUPER EASY, HEALTHY FISH RECIPE!

THIS RECIPE COMES FROM ROBERT LUFT AND THE SQUAD 13/A PLATOON OF THE CHERRY HILL FD IN NEW JERSEY....

BAKED LEMON PEPPER STUFFED FLOUNDER ROLLS

INGREDIENTS:

1.5 LBS. FLOUNDER FILETS, or 8 decent sized flounder filets

2 LBS. CRAB MEAT

1 RED BELL PEPPER, seeded and diced

4 LEMONS

FRESH DILL, chopped

SMALL JAR OF CAPERS

SALT/PEPPER

1/2 STICK OF BUTTER

OLD BAY SEASONING

Toothpicks (1 per roll)

PROCEDURE:

Preheat oven to 350 degrees Fahrenheit.

Combine the red pepper and crabmeat in a large mixing bowl.  Squeeze 2 lemons through strainer over bowl with crabmeat/red pepper mixture.  Add Old Bay seasoning, salt, and black pepper to taste.  Mix with hands until thoroughly even.

Line baking pan with foil and lightly coat with cooking spray or butter.  Take about a handful of crabmeat mixture and pack into a ball.  Wrap flounder filet around it and secure ends with a toothpick.  Place toothpick side down on baking pan.  Do this for the other filets.

Melt half stick of butter in pot.  Once melted, drizzle lightly over each roll.  Next, squeeze juice from remaining two lemons through strainer over the rolls.  Apply a few dashes of Old Bay and pepper to the top of each roll.  Apply dill and capers to top of each roll.  Place in oven for no more than 10 minutes or until a slight golden color develops on top of the rolls.  Remove from oven and enjoy!

Serve with a wild rice and some asparagus baked with a light olive oil, salt, and pepper coating.

KNIFE CUTS KNIFE CUTS KNIFE CUTS

FOR THE NEXT 14 MONTHS I AM TAKING YOU ON A JOURNEY....A JOURNEY WHICH PROMISES TO HAVE IT'S UPS AND DOWNS....LIKE A KNIFE THROUGH A CARROT, MORE LIKE LOTS OF CARROTS.

WEEK 1

I had the same feelings as my first day of school when I was a kid, only this time I had a chef's uniform in my backpack and a train to catch.  But those same anxious feelings were still there, the butterflies and all.  And then we stepped into the classroom....but this classroom is a kitchen.  All those butterflies flew out the door and we were on our way.

Taillage (TAH-YAJ) is the practice of cutting vegetables into uniform shapes and sizes.  This is done for two reasons: To ensure even an even cooking rate and for visual appeal.  This is all about repetition, the more you perform these cuts the better you will get.  

Here are some examples of my "homework"...

The carrots are tough, it's like they have a mind of their own.  They bend....right at the moment you want to get that straight cut.

Notice the size reference...we are talking mm and cm here!

To some it may seem boring or mundane, I admittedly thought so in the very beginning.  But then I realized they were not doing this to punish us.  The chef instructors are laying the foundation for success in the form of carrot and turnip "bricks".  It is not easy and I am far from perfect with the cuts, but I know the more we practice the better we will get!

We also learned two techniques:

 A L'ANGLAISE, which involves cooking the vegetables ahead of time for reheating at time of service. 

A L'ETUVEE, which is to cook the vegetables to order.

Stay tuned for next week!

THROWDOWN THURSDAY - FIREHOUS3 SALAD WITH BLACKENED SALMON

THE FIREFIGHTER THROWDOWN AT FDIC IS ALMOST HERE!  SO LET'S THROW DOWN A HEALTHY RECIPE PERFECT FOR ATHLETES, FIREFIGHTERS AND ANYONE ELSE LOOKING FOR A DELICIOUS AND NUTRITIOUS MEAL.  

MEAL PREP IS A TERM THAT SEEMS TO BE BUZZING AROUND LATELY.  MATTER OF FACT, MY WIFE AND I RECENTLY STARTED PREPPING MEALS FOR THE WEEK AND IT HAS BEEN GREAT.  BIG SAVINGS ON TIME AND MONEY, NOT TO MENTION THE HEALTH BENEFITS!  SO WHEN FRANK FERNANDEZ OF THE MIAMI-DADE F.D. SHARED THIS MEAL HE PREPPED I KNEW I WANTED TO SHARE IT.

Frank started making "mason jar salads" at home to bring to work, and then making a fresh protein while at the station. Great idea!

FIREHOUS3 SALAD WITH BLACKENED SALMON

SALAD:
SPRING MIX AND SPINACH
BABY BELLA MUSHROOMS, sliced
GRAPE TOMATOES
RADISHES, sliced
ALFALFA SPROUTS
CARROTS, shredded
CILANTRO, chopped
LIGHT RASPBERRY VINAIGRETTE, or light vinaigrette of your choice
MASON JAR CAN HOLD TWO SALADS IF PACKED TIGHTLY

GRAINS:
QUINOA COOKED ACCORDING TO PACKAGE

PROTEIN:
SALMON FILET, 8-10 oz. seasoned with blackening seasoning

PROCEDURE:
Get cast iron pan super hot. When ready throw a tablespoon of butter in pan, melt it and throw in your salmon. Sear both sides and lower, cook till your preferred firmness.

Easy meal to make hope you enjoy.
 

LOBSTER CRAB MAC N' CHEESE

I SAY IT ALL THE TIME....FIREHOUSE COOKING IS MORE THAN JUST A BIG POT OF CHILI OR STEAK AND POTATOES.  IT DOES NOT MEAN THE MEAL HAS TO BE EXTRAVAGANT AND OVER THE TOP, JUST A LITTLE CREATIVE.  A SIMPLE DISH LIKE MAC AND CHEESE IS A COMMON ITEM ON FIREHOUSE MENUS, BUT WHEN YOU ADD LOBSTER AND CRAB MEAT TO IT..BOOM! NOW YOU HAVE A DISH THAT WILL DEFINITELY GET SOME OOHS AND AHHS FROM THE CREW.  

LOBSTER CRAB MAC N' CHEESE

Rob Meyer - Monroe Tsp. FD, New Jersey

This recipe yielded 6 firefighter servings. (1 Firefighter Serving = 1 Hungry 200lb man + seconds)
INGREDIENTS:
7-10 oz of lobster meat (we used frozen pre-cooked lobster meat but fresh is obviously a preferable choice)
12-16 oz of lump crab meat
3-4 cloves garlic, minced
1 shallot, minced
1 small onion, minced
1/4 cup of chives, diced
Kosher Salt and pepper (to taste)
1 1/2lb box of pasta of choice (elbows, shells, etc)
8-10 oz of havarti cheese, shredded
16-oz of sharp cheddar, shredded
3 cups of whole milk
1/2 cup flour
8 Tablespoons of butter
Panko bread crumbs *Optional*

PROCEDURE:

Sautee onions and shallots in frying pan with some butter. Add garlic 1 minute prior to being done. Remove from heat. 

Boil water and cook pasta according to directions. For Mac and Cheese you would be better served removing the pasta either slightly al dente or as soon as it is done. 

Melt butter in saucepan. When melted, whisk flour into butter until it becomes thickened and the butter is absorbed by the flour. Lower heat and slowly add the milk, whisking while adding. After a few minutes and the milk has begun to warm up, begin adding the cheese in parts and stir occaisionally. You may add the onions, shallots, and garlic to the cheese sauce at this point a well as salt and pepper to taste. You can use the entirety of the cheese or save some to sprinkle on top of the dish at the end. 

Once your cheese has began to melt in the pan, add the lobster and crab meat into the cheese sauce and let it heat through, stirring frequently. You may add more milk as necessary if the cheese sauce starts to thicken too much. A short stint in the oven will dry out your dish too much with thick cheese sauce.  A more loosely to liquidy consistency serves best. Stir the chives into the cheese sauce towards the end. For the sake of using the same dishes, we used the pot we cooked the pasta in to mix all of the ingredients together, then placed it into a 9x13 pyrex, and a smaller 8x8 pyrex dish. Top with remaining cheese, and into a preheated oven at 350 degrees for 15-20 mins or until the cheese is melted. 

*Optional bread crumbs*
Take 2 tbsp of butter and melt in pan. Add about a third to a half cup of Panko bread crumbs and mix together. Sprinkle on top of your dish to add a little bit of texture. 

Seafood dishes are hard to keep cheap, but we were able to throw this together for $10. We didn't add any sides and the men were very happy with the outcome. Perhaps something like broccolli or cauliflower would work best as a side for this meal. Hope you enjoy. 
 

THROWDOWN THURSDAY - CAESAR DRESSING

THE 2016 FIREFIGHTER THROWDOWN IS ALMOST HERE ! AND THIS YEAR PROMISES TO BE THE BEST ONE YET BECAUSE IT IS AT THE BIGGEST SHOW IN THE FIRE SERVICE....FDIC!

HERE IS A GREAT RECIPE FOR HOMEMADE CAESAR DRESSING FROM BRYAN OF THE JERSEY CITY FIRE DEPARTMENT IN NEW JERSEY.  DRESSINGS BOUGHT FROM THE STORE USUALLY CONTAIN INGREDIENTS WE CAN'T EVEN PRONOUNCE.  BY MAKING THEM AT HOME, WE CAN CONTROL EXACTLY WHAT WE ARE EATING.  A FEW MINUTES OF PREP AND YOU HAVE A DELICIOUS ALTERNATIVE TO THE CRAP FOUND ON THE SHELF IN THE SUPERMARKET!

Caesar Dressing

INGREDIENTS:
6 ANCHOVY FILETS
5 CLOVES OF GARLIC
1/4 C OLIVE OIL
1/2 C VEGETABLE OIL
1/4 C PARMESAN CHEESE
1 TBSP. BALSAMIC VINEGAR
2 TBSP. MAYONNAISE
1/4 TBSP. SOY SAUCE
1/4 TBSP. WORCESTERSHIRE SAUCE
1 TBSP. DIJON MUSTARD
2 TBSP. LEMON JUICE
 

PROCEDURE:
Place all ingredients except the mayonnaise and oils in a food processor or blender.  
B

lend to combine.  Add the mayonnaise, blend more to combine.  

While the ingredients are blending, in a steady stream add the olive oil and then the vegetable oil.  Taste
 

For more information about The Firefighter Throwdown, click here!

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.