how to make comfort food healthier

How to Make Comfort Food Healthier.

Comfort food is delicious in part because it provides relief from anything from cold weather to stress. Though comfort foods can make you feel better in the short term, they can contribute detrimentally to your overall health. Common culprits include dishes that feature high amounts of fat, sodium, and/or sugar. Fortunately, there are some helpful tricks that can help you make some classic comfort foods healthier.

Method 1 Adjusting Classic Comfort Food Recipes.

1. Make homemade mac & cheese. You can reduce the amount of fat and sodium in this classic comfort dish by adjusting of few of its main ingredients. Namely, use 1% milk instead of cream or whole milk, reduce the amount of butter you usually include, and replace some of the cheese with corn starch. Further, use a sharp cheddar cheese, as this will contain less fat.

Opt for whole grain noodles, and make the dish especially flavorful by adding your favorites herbs and spices. Basil and turmeric are especially good seasoning options.

For another great alternative to classic mac and cheese, add two tablespoons of parmesan cheese to a cup of tomato sauce and mix this with the macaroni noodles. This dish will contain much less fat.

2. Use lean meat options. Chili and stews, for example, are other popular comfort foods. To make this type of meat dish healthier, use more vegetables and beans than meat, and opt for poultry instead of beef. If you’re hooked on red meat, select especially lean options, such as bison chuck or grass-fed beef.

A great alternative to a classic sloppy joe recipe calls for ground turkey, a tomato-based sauce made with plenty of veggies, and a whole wheat bread option instead of ground beef on white.

Grass-fed beef has the same amount of fat as skinless chicken, and grass-fed meats have omega-3s.

3. Bake a low-cal casserole. Casseroles are another comfort dish that usually include lots of fat. When baking a casserole, use low-calorie ingredients such as fat-free sour cream and low-fat cheese. Harder cheeses, such as sharp, aged cheddar will generally be lower in fat and can add flavor to many dishes.

When you’re craving casserole, consider baking vegetables such as potatoes and collard greens instead. A dish like this will provide the warmth and sustenance you’re looking for, with much greater nutritional value.

4. Bake chicken instead of frying it. Toss thinly sliced chicken tenderloins in hot sauce and lemon juice and bake them to make healthy hot wings. Dip them in low-cal blue cheese dressing for the complete experience. You can even make faux “fried” chicken by covering the tenderloins in almond flour mixed with coconut oil. Sauté to seal the coating, and bake until the chicken is fully cooked.

5. Opt for healthy soups. Some soups contain surprisingly high amounts of fat and sodium. If a recipe calls for a creamy soup, go with a low-sodium, reduced-fat option. Alternatively, use 60 – 70% of what the recipe calls for, and substitute low-fat milk for the lost liquid.

When craving soup, go for a tomato or broth-based option. Minestrone and vegetable soups are good choices. Always get the low- or reduced-sodium option, when available. Include a salad or whole grain bread with soup to balance your meal and fill you up with healthy fiber.

If you want a meat soup, go for a chicken soup that contains lots of peas, carrots, onions, and/or other vegetables.

Soups are easy to make. Make a large pot at home with low fat-ingredients. Freeze the leftovers and heat them quickly in the microwave for a quick, hearty dish.

Method 2 Keeping Your Sweet Tooth Sated.

1. Savor sweet potato fries. Another comfort food that is especially easy to crave is french fries. When this craving kicks in, go for baked sweet potato fries instead of classic fried french fries. This will significantly reduce the fat and overall calories of your snack.

Slice a sweet potato into sticks or slivers and spread them on a baking sheet coating with coconut oil. Sprinkle a conservative amount of salt and any herbs you favor on top. Bake the fries at 375°F (191°C) for about 20 minutes.

Not only are sweet potatoes healthier than french fries, they make for a relatively healthy dessert as well. Use sweet instead of savory herbs, such as nutmeg and cinnamon.

2. Go for pie filling instead of pie. One of the less healthy components of pie is the crust; however, you can indulge in a pie filling-like custard if a pie craving hits. For instance, combine pureed pumpkin flesh with 1/2 cup low-fat milk, four eggs,2 teaspoons vanilla extract, 1/2 teaspoon salt, 2 teaspoons vanilla extract, 2 teaspoons pumpkin spice, and 1 teaspoon liquid stevia (try pumpkin-spice or vanilla flavored). Pour into six greased ramekins and bake at 350°F for 45 – 50 min.

If you miss the crust terribly, sprinkle some crushed graham crackers on your serving to add a bit of crunch.

To make this and other recipes that call for eggs healthier, replace each whole egg with two egg whites.

3. Opt for dark chocolate. Dark chocolate — on its own or in a recipe — can be a great treat. Not only is it delicious, dark chocolate can provide you with healthy antioxidants, and has less fat and sugar. In fact, the darker the better. Go for an option that’s made of at least 70% cocoa.

If cookies are on your minds, use dark chocolate chips. Further, use some quinoa flour and ground flaxseed, and replace some of the sugar in the recipe with a banana.

Method 3 Establishing Some Comfort Food Ground Rules.

1. Season with spices and herbs. You may find that dishes with less fat, sodium, and sugar don’t seem as flavorful; however, you can expand your palate and learn to appreciate the taste of foods more fully by using herbs and spices to bring out flavors.

Experiment with different herbs to find some you favor. Spices are also usually healthy, though make sure a mixed spice isn’t mostly salt.

2. Cut back on cheese. Cheese is one of the most commonly consumed sources of saturated fat, and is high in sodium and calories as well. When a recipe calls for cheese, use a low-fat version. Look for cheeses with less than 3 grams of fat per serving. If you do use full-fat cheese, use less of it than the recipe calls for. Often, half the cheese called for will usually be sufficient.

Sharp cheddar and parmesan are generally decent options. You can also get away with using less of these cheeses more easily, since they are stronger in flavor.

When a recipe calls for cream cheese, use fat-free cream cheese blended in a one-to-one ratio with plain Greek yogurt. This is especially preferable for dips.

3. Eat for comfort less often. If you’re in the habit of eating comfort food frequently, try to cut back. Plan a comfort dish for the end of the week and look forward to it. To prevent cravings for unhealthy food in the first place, eat high-protein, high-fiber meals that are low in sugar. These are the best types of meals to keep you full.

Further, whenever hunger strikes, drink a full glass of water. Often, people mistake thirst for hunger and wind up consuming unnecessary calories.

4. Eat comfort foods as sides. Get in the habit of eating dishes like mac and cheese alongside at least an equal-sized portion of veggies. For instance, carrots, broccoli, and cauliflower are easy to steam, and taste great with cheesy or meaty side-dishes. If you prefer, mix veggies directly into whatever less-healthy food you've been dreaming about.

5. Eat smaller portions. When you do indulge in a comfort food of questionable nutritional value, get in the habit of eating smaller amounts. One way to do so is by eating mindfully. Sit down to eat, and focus only on your food. In fact, focus on each bite. Consider how each mouthful tastes and feels. Since this practice itself will calm you down, you’ll feel content more quickly.

November 26, 2019

How to Use Quinoa

How to Use Quinoa.

Quinoa is a whole grain cooked over the stove like rice. As quinoa is a great source of fiber and protein, adding quinoa to your diet can be a great way to add extra nutrients. There are a number of ways to eat quinoa. You can eat quinoa on its own, add it to meals, mix it in with foods, and use it for baking.

Method 1 Making Meals with Quinoa.
1. Eat quinoa on its own. Quinoa is cooked over the stove and is usually ready in about 20 minutes. Quinoa has a mild, nutty flavor and can be eaten on its own with minimal flavoring as a snack or lunch. A bowl of quinoa is a little bland, but it can be a good option for a quick and filling meal.
As quinoa does not have a lot of flavor, a bowl of quinoa can be a great meal if you're feeling a little queasy.
2. Make a breakfast or lunch bowl with quinoa. Add quinoa to a bowl and then mix in other ingredients and spices. Quinoa served in a bowl with a fried egg, veggies, a little cheese, and some hot sauce can be a great breakfast bowl. You can add any combination of foods and spices you want to a bowl of quinoa, due to its mild flavor, and have a great and quick meal for breakfast or lunch.
If you're eating lunch on the go, a quinoa bowl is a great option. It is easy to pack a quinoa bowl in a Tupperware container the way you would pack a salad.
3. Stuff vegetables with quinoa. There are many stuffed vegetable recipes, such as stuffed peppers, that require stuffing vegetables with things like beans, rice, or meats. You can substitute cooked quinoa in these recipes if you have quinoa you need to use. Quinoa can add extra fiber and nutrients to a meal, especially when used over heavier stuffings like ground beef.
4. Eat quinoa for breakfast. If you usually eat something like oatmeal for breakfast, try substituting quinoa instead. Add a bit of maple syrup to your quinoa and some nuts for a quick breakfast on the go.
Leftover quinoa can also be used as a cereal. Add some quinoa to a bowl and mix in some fresh berries. Fill the bowl with milk for a quick, easy, and nutritious breakfast.
5. Make a pasta dish with quinoa. Noodles do not have as many nutrients as quinoa and tend to have more calories. Try substituting quinoa for noodles in a pasta recipe. Instead of making spaghetti with noodles, for example, mix your sauce, meat, and cheese into a bowl of quinoa. You will still get the same basic flavor, but without the empty carbs.

Method 2 Adding Quinoa to Other Foods
1. Add quinoa to a salad. If you're having a salad for lunch or dinner, mix a handful of leftover quinoa into your vegetables. This will add extra fiber and protein,making the meal more filling and nutritious.
Nuts are frequently used to add protein to a salad. While nuts are nutritious, they are high calorie. If you're trying to cut back on calories, substitute quinoa for nuts in your salad.
As quinoa has a mild flavor, it blends well with a variety of different dressings and flavor profiles.
2. Stir quinoa into chili. A hearty chili is a great meal if you want something quick and easy to reheat. To add extra fiber and nutrients to a chili dish, mix in some quinoa during the last 15 minutes of cooking time. About two cups is enough for a full batch of chili.
Remember, quinoa only has a mild flavor. You do not need to go overboard adding extra spices after throwing in your quinoa.
3. Use quinoa instead of breadcrumbs. For things like breaded chicken or pastas topped with breadcrumbs, breadcrumbs often add unnecessary extra calories without extra nutrients. Instead of breading chicken with breadcrumbs, bread it with cooked quinoa. You can still follow the recipe more or less the same, but swap out breadcrumbs for cooked quinoa.
4. Use quinoa in a smoothie. A smoothie can be a quick and healthy snack to have before or after a workout. However, smoothies are sometimes not filling. Adding extra protein to your smoothie can help you get full faster, so add some quinoa to your smoothie before blending it. Due to quinoa's mild flavor, it will not interfere with the existing ingredient's flavors.

Method 3 Baking with Quinoa.
1. Add quinoa to a quiche. Quinoa can add extra protein and antioxidants to a quiche. For every eight eggs you add to a quiche, you can add one cup of cooked quinoa. The next time you're baking a quiche, try adding quinoa to add nutrients to the dish.
2. Bake energy bars with quinoa. Combine two cups of quinoa with a cup of whole wheat flour. Then, add any mix-ins you want such as dried fruits, chocolate chips, or seeds. Add two cups of oats, one egg, and a teaspoon of baking soda. Form the batter into bars and bake at 375 degrees Fahrenheit for 20 minutes. This will make great energy bars to eat as a nutritious snack throughout the day.
3. Fold quinoa into a cake batter. If you want to add a little nutrition to cake, sprinkle some cooked quinoa into the batter and then mix it in. This will not interfere with your cake's flavor, but it will help slow down blood sugar spikes after eating a slice of cake.
Keep in mind, a cake is not a healthy option even with the addition of quinoa. It is still high in sugar and should only be eaten as a treat.

April 02, 2020

how to make potstickers guo tie

How to Make Potstickers (Guo Tie).

Called "guotie" in Mandarin, and translated to "potstickers" in English, these are a popular type of dumpling traditionally eaten in many Asian countries. Follow the instructions below to make the guo tie completely from scratch, or purchase potsticker or Chinese dumpling wrappers ready-made and make your own filling. The following recipe makes about 20 dumplings, enough to serve as a meal for three or four people, or an appetizer for ten.





Making the Potsticker Wrappers.



Ingredients.

Potsticker Wrappers (alternatively, use storebought wrappers).

2 cups (480 mL) all-purpose flour (have extra on-hand).

1/3 cup (80 mL) boiling water.

2/3 cup (160 mL) room temperature water.

1 egg (optional).

1/4 tsp (1 mL; a small pinch) salt (optional).

1 tsp (5 mL) vegetable oil (optional).



Mix boiling and room temperature water together. The potsticker dough may reach a better consistency if the water is slightly warm.[1] Boil 1/3 cup (80 mL) water, then remove from heat and add 2/3 cup (160 mL) room temperature water.

Alternatively, heat 1 cup (240 mL) water on low heat and remove from heat after one to three minutes. If the water begins to simmer or boil, remove from heat and let cool to slightly above room temperature before using.



Consider adding optional ingredients. While none of these ingredients are required to make guo tie, some recipes call for salt, vegetable oil, and/or egg.[2][3] Stirring roughly 1/4 tsp (1 mL) salt (or a small pinch) into the water may add flavor. The other optional ingredients should be added to the flour instead, before you continue to the next step. Mix the flour with 1 tsp (5 mL) vegetable oil and/or 1 small egg to add flavor and help the dough stick together. Continue as usual, but be aware that the egg will add more liquid to the dough, so you will probably not end up using all your water in the next step.

If this is your first time making potstickers, you may wish to skip this step to keep things simple. If the wrappers fall apart or taste too bland, you may add one or more of these ingredients in your next attempt.



Mix the water gradually into the flour until it becomes sticky. Put 2 cups (480mL) all-purpose flour into a large bowl. Add the warm water a little at a time, stirring the ingredients together with chopsticks or a wooden mixing spoon. Stop adding water once the dough feels slightly sticky, and there is no more dry flour visible.

Depending on the brand of flour and the humidity in your kitchen, you may not need to use all of the water you prepared. Keep the extra water around during the next few steps in case the dough dries out.



Knead the dough with your hands until it becomes smooth. Once the dough becomes too sticky to stir, place the dough on a clean, lightly floured surface and knead the flour and water together. The dough should become smooth within a few minutes of kneading. Stop when the dough has no lumps and can be formed into a ball.

Add a light dusting of flour to the work surface or your hands if the dough sticks to them. Knead in more flour if the dough is too wet to work with.

If you see dry flour that isn't mixed into the dough, or if the dough won't stick together into a ball, add a little more warm water and knead it in.

Remember to wash and dry your hands thoroughly before you begin kneading.



Wrap the dough and let it sit 10–30 minutes. Wrap the dough in plastic wrap or place it in a small bowl and cover it with plastic wrap or a damp cloth. This will trap the moisture released by the dough and cause it to soften.[4] Let the dough sit for at least 10 minutes, and preferably for half an hour.

To save time, make the filling while you wait. This step does not have to be precisely timed, so return to the dough once you are done making the filling.



Divide the dough into roughly twenty pieces. Return to the dough after it's had enough time to "relax," or soften into an easily manipulated ball. Pull it apart into small pieces, each one using about 1/20th of the total dough. You may find it easier if you first divide the dough into four large pieces, then cut each of these large pieces into five smaller ones.

Alternatively, you may use your hand to roll out the entire ball of dough into a long log 1 inch (2.5 cm) thick. Cut this log into discs 1/2 inch (1.25 cm) wide.[5]



Roll each piece of dough into a circle. Sprinkle flour over a flat, clean counter or cutting board to prevent the dough from sticking. Use a rolling pin to flatten each piece of dough over this surface, creating circles about 3 inches (7.5 cm) across.[6] Use smaller circles if the dough breaks apart or looks translucent, as the dumplings may fall apart if they are rolled too thin.

You can speed up the rolling process by using the heel of your palm to flatten each piece of dough into a roughly circular shape before you roll it out more thoroughly.

Filling the potstickers may be easier if you keep the center of the circle thick and the outside edges thin.



Sprinkle each circle with flour. After each circle is finished, sprinkle both sides generously with flour to prevent sticking, and add it to the stack of finished dough circles. Your dumpling wrappers are now complete.



Keep the wrappers wet. Cover wrappers with a damp paper towel to keep them moist as you work. Once you have made the wrappers, it is best to fill them immediately before they dry out. Store unused wrappers in the fridge if you will use them within a few days, or freeze them and use any time in the next few months.[7]







Making the Filling.



Ingredients Filling.

1/2 lb (250 g) ground meat (pork, shrimp, or beef are all common).

1 cup (240 mL) Napa cabbage, Chinese cabbage, or bok choy (finely chopped).

2 tsp (10 mL) sesame oil or Chinese cooking wine.

1 tsp (5 mL) fresh ginger.

1 tsp (5 mL) fresh garlic.

1-2 stalk(s) green onion.

2 tsp (10 mL) soy sauce.

1 tsp (5 mL) salt.

1/2 tsp (2.5 mL) pepper.

1/4 cup (60 mL) chicken stock (optional).



Finely chop the cabbage. Finely chop the vegetables until you have 1 cup (240 mL). While you can use any hard, leafy, green vegetables, guo tie are traditionally made using Napa cabbage or bok choy. Both of these vegetables are sometimes sold under the name "Chinese cabbage."

If you are making vegetarian potstickers, chop 2 cups (480 mL) of vegetables instead.



Remove excess moisture from the cabbage. Toss the chopped cabbage in 1 tsp (5 mL) salt. Let sit five minutes while the salt draws out moisture, then drain the cabbage in a strainer or colander.[8]



Peel and chop other herbs and vegetables. To add a spicy flavor to the guo tie, peel fresh ginger and fresh garlic, then chop them finely until you have 1 tsp (5 mL) of each. Finally chop one or two stalks of green onion (scallions).



Mix the vegetables and ground meat together. Mix these vegetables in a large bowl containing ground or finely minced meat. In different areas of Asia, ground pork, beef, or shrimp are all commonly used, or a mixture of these.

Wash your hands in warm, soapy water after handling raw meat to reduce the risk of exposure to harmful bacteria. Clean any surfaces or utensils that came into contact with the meat in hot, soapy water once you are done using them.



Add seasonings. Mix in 2 tsp (10 mL) soy sauce, 2 tsp (20 mL) sesame oil or Chinese cooking wine, and 1/2 tsp (2.5 mL) pepper. There are many variations on this recipe, and you may decide to replace some seasonings or add your own. Other common options include 1/4 cup (60 mL) chicken stock or chicken broth, a dash of chili powder, or a dash of Chinese five spice powder.[9]

If you'd like to adjust the seasonings before you make the potstickers, take a small spoonful of filling and fry it in oil until it is browned through. Taste the filling and add more seasoning if necessary.







Filling the Potstickers



Hold a potsticker wrapper on the palm of your non-dominant hand. Take one of your circular potsticker wrappings and place it on the palm of the hand you use least.



Place the filling in the potsticker wrapper. Take approximately 1/2–1 tablespoon (7–15 mL) of filling using a spoon or chopsticks and place in the center of the potsticker wrapper. If the dough is thin or the circles of dough are small, use less filling.



Fold the wrapper loosely around the filling. Fold the potsticker in half to make a half-moon shape, but do not press the edges completely together. Only press the center of the edges together, so the corners of the dumpling are still unattached.

Note: If you are using storebought dumpling wrappers, use wet fingers to dampen the edges until they are soft enough to press together.



Fold a piece of dough at one corner. Grasp one layer of dough at the corner with your index finger and thumb, then fold it toward the center of the potsticker edge, where the two sides of the circle are pressed together.[10] The soft dough should stretch into a classic potsticker pleat or wrinkle. Press the two layers of dough together at the fold to keep it in place.



Repeat until there are three or four folds on each side. Using the same technique, grasp one layer of dough at the corner and fold it over toward the center edge. Press together with the opposite layer of the potsticker. Repeat this until there are three or four folds on each potsticker, and the potsticker is completely closed.







Frying the Potstickers



Heat a pan of oil. Add cooking oil to a wok, flat skillet, or frying pan, just enough to cover the bottom of the pan in a thin layer. Heat over medium heat until the oil begins to shimmer, or when a small piece of vegetable or filling sizzles when placed in the oil.

Use a vegetable oil with a high smoking point, such as canola oil or peanut oil.



Add the potstickers to the hot oil. Carefully drop the potstickers into the pan from a short distance above the oil. Arrange them with a heat-safe utensil so the dumplings are close together but do not touch each other.[11]

You will likely need to cook your potstickers in several batches. Do not pile potstickers on top of each other in the pan, or they may not cook properly.



Reduce heat and cover the pan. Cover the pan, reduce to low heat, and fry for a few minutes until the bottom of the potstickers are crisp and golden-brown. Depending on the temperature of the pan, this could take anywhere from two to seven minutes.[12][13] You may lift the lid to check on the potstickers' progress.

Remove from heat immediately if you smell burning. Use a heat-safe utensil to unstick the potstickers from the pan, and continue after one or two minutes.



Add a small amount of water to the pan. Once one side of the potstickers are brown, lift the lid and pour 1–3 tablespoons (15–45 mL) water onto the pan, just enough to cover the base of the pan with a shallow layer.

Pour the water while rapidly moving in a circular motion around the edge of the pan. This distributes the water evenly and prevents one part of the pan from cooling down too quickly. This also reduces splatter from hot oil and water coming into contact.



Cover and cook for a few minutes more. Cover the pan again and cook on moderate or low heat for 4-5 minutes. Add more water if it boils away before the potstickers are done cooking. Note that you do not need to flip the potstickers at any point in this process; it is intentional that they are only crisp on one side.

Remove a potsticker and cut it open to check that it is done. The filling inside should be browned and fully cooked.



Serve immediately with dipping sauce. Remove the potstickers from the pan and cook additional batches if necessary. Once all the potstickers are cooked, serve them with a sauce of your choice:

Any dark vinegar can be used alone or mixed with an equal amount of soy sauce and a dash of sesame oil.

Mix vinegar with sherry or dry wine and sweet soy sauce for a sweeter dipping sauce.

Black pepper and sliced ginger add a sophisticated flavor, and can be provided with or without a dipping sauce.



Dipping Sauce.

2 tbsp (30 mL) dark vinegar (especially Qing Kiang)..

2 tbsp (30 mL) soy sauce.

1 tsp (5 mL) sesame oil.

Ground white pepper to taste.







Tips.

If you do not wish to fry your dumplings into potstickers, cook them in boiling water for 4–6 minutes instead. This method is also traditional in many areas where potstickers are eaten.

Based on preferences, filling can vary--in components and ratio--from pure meat (pork, shrimp, chicken, etc), to pure vegetables (bamboo, shiitake, cabbage, bok choy, etc), to a mixture of meat and vegetables.

The measurements for the dipping sauce can vary depending on how much sauce you want, as well as how salty or sour you would prefer the sauce to be. Feel free to experiment!



Things You'll Need.

Large bowl.

Mixing utensil.

Cling wrap.

Wok, frying pan, or flat skillet.

Lid that fits over the pan.

November 14, 2019

how to easy cook kabobs

How to Easy Cook Kabobs.

Meat on a stick is always a big hit at barbecues. But kabobs aren't just about the protein -- mixing in some tasty veggies with the steak, chicken, or pork gives you a complete meal, all on one handy skewer. The good news is you don't even have to wait for a barbecue to enjoy kabobs. Grilling is certainly the classic way to cook them, but you can also throw the skewers in the oven under the broiler and wind up with kabobs that are just as delicious.







Ingredients.

3 ½ pounds (1.6 kg) protein, such as beef, chicken, pork, or seafood.

3 to 4 vegetables, such as onions, bell peppers, zucchini, or mushrooms.

Marinade (optional).

Salt and freshly ground black pepper (optional).







Part 1 Making the Kabobs.



Cut a protein into cubes. You can use any type of protein that you like for your kabobs, but beef, chicken, pork, lamb, and seafood are the most common options. Use a sharp knife to cut 3 ½ pounds (1.6 kg) of the protein you’re using into approximately 2-inch cubes (5-cm) that you can easily thread on a skewer.[1]

When it comes to seafood, choose heartier fish, such as salmon, swordfish, or tuna. Shrimp also work well for kabobs.

If you’re a vegetarian, you can omit the protein or substitute tofu for any type of meat.



Marinate the protein for a few hours. To ensure the most flavorful kabobs, you should create a marinade for the protein. Choose a marinade that complements the type of protein that you’re using, and allow the meat sit in it for to 2 to 5 hours.[2]

A marinade doesn’t really penetrate the meat or protein, so there’s no need to marinate overnight.

If you don’t want to marinate the protein, you can simply season the protein on all sides with salt and freshly ground black pepper.

Make a basic marinade by mixing 1 cup (237 ml) of vegetable oil, ¾ cup (177 ml) of soy sauce, ½ cup (118 ml) of lemon juice, ¼ cup (59 ml) of Worcestershire sauce, ¼ cup (62 g) of mustard, 2 garlic cloves, and freshly ground black pepper.[3]

You can also try a pineapple marinade, Jack Daniel’s marinade, Coke marinade, or your personal favorite marinade recipe.



Chop the vegetables. To ensure that the kabobs cook evenly, pair your protein with veggies that have the same cooking time. Onions, bell peppers, zucchini, grape tomatoes, and yellow squash are good options with most proteins. Use 3 to 4 whole vegetables, depending on their size, and cut them into chunks that are the same size as your protein.[4]

You can also use fruit, such as pineapple, peaches, and mangoes, for your kabobs.



Choose metal or wooden skewers. To assemble the kabobs, you’ll need some type of skewer. Metal skewers are reusable, but they can be difficult to clean and are often hot to the touch when they’re done cooking. Wooden skewers are inexpensive so you can throw them away when you’re done and not worry about cleanup. They are prone to charring, though.[5]

For a good sized portion, choose skewers that are about 12-inches (30-cm) long.



Soak wooden skewers for a half hour. Because wooden skewers can burn easily, you should soak them in water before you cook your kabobs. Place the skewers in a shallow dish, and cover them with water. Allow them to sit for about 30 minutes.[6]



Space the ingredients on the skewers. When your protein is finished marinating, you can assemble the kabobs. Thread the protein and vegetable pieces onto the skewers, pushing the items so they’re close together without actually touching. Make sure there’s some space at the end of the skewer to avoid overcrowding -- 2 -inches (5-cm) is usually enough. [7]

You can thread the protein and vegetables on the skewers however you like. Alternating them is usually the most common method.

If you’re not sure if the cooking time of the protein and veggies matches up, you’re better off making separate kabobs for the protein and vegetables.







Part 2 Grilling the Kabobs.



Preheat the grill to medium-high. It’s best to grill kabobs over direct medium-high heat. Allow it to preheat at medium-high for 10 minutes with a gas grill and 20 to 25 minutes with a charcoal grill.[8]

For a gas grill, you can just set the temperature gauge to medium-high for preheating.

With a charcoal grill, you can tell that it’s reached the right temperature by holding your hand 4 to 5 inches (10- to 13-cm) above the cooking grate. When you can only keep your hand there for 4 to 5 seconds before the heat is too much, it’s at medium-high heat.

You can also use a grill pan on your stove to cook the kabobs.



Grill the skewers on the first side for several minutes. When the grill is preheated, arrange the kabobs in a single layer on the cooking grate. Let them cook for several minutes on the first side depending on what type of protein you’re using:

Grill steak for 4 to 6 minutes per side.

Grill chicken for 6 to 8 minute per side.

Grill pork for 6 to 8 minutes per side.

Grill lamb for 4 to 6 minutes per side.

Grill shrimp for 2 to 3 minutes per side.

Grill salmon, tuna, or swordfish for 2 to 3 minutes per side.

Grill tofu for 2 to 3 minutes per side.



Flip the kebabs over and cook for another few minutes. When the kabobs are finished grill on the first side, use a pair of tongs to turn them over. Cook them on the second side for the same amount of time that you did the first.[9]

The kabobs are done grilling when the veggies are tender and all of the protein and vegetable pieces are browned on all sides.







Part 3 Broiling the Kabobs.



Preheat your broiler. Place your oven rack so it’s approximately 4-inches (10-cm) from the broiler element. Turn the broiler up to high, and allow it to preheat for about 10 minutes.[10]

Be sure to follow your oven’s instructions for proper use of the broiler.



Place a baking rack on top of a baking sheet. To keep the kabobs from steaming in the liquid they release, it’s important to keep them elevated. Set a baking rack on top of a large baking sheet so the liquid can drip below while they broil.[11]



Arrange the kebabs on the rack. With the baking rack on the baking sheet, set the kabobs on top of the rack.Set them in a single layer so they’ll cook evenly.[12]



Broil the kebabs for a few of minutes. Place the baking sheet under the preheated broiler. Allow the kababs to broil for several minutes depending on what type of protein you’re using:[13]

Broil steak for 4 to 6 minutes per side.

Broil chicken for 6 to 8 minute per side.

Broil pork for 6 to 8 minutes per side.

Broil lamb for 4 to 6 minutes per side.

Broil shrimp for 2 to 3 minutes per side.

Broil salmon, tuna, or swordfish for 2 to 3 minutes per side.

Broil tofu for 2 to 3 minutes per side.



Turn the kebabs over and cook for another few minutes. When the kabobs are finished broiling on the first side, use a pair of tongs to turn them over to the other side. Let them broil on the second side for the same amount of time that they broiled on the first side.[14]

You can tell that the kabobs are done broiling when all of the sides are browned and the vegetables are tender.



Finished.





Tips.

You can get creative with your kabobs. Try different combinations of protein, marinades, and veggies to see which are your favorite.

To save time, you can tell the butcher that you’re making kabobs when you purchase your meat. That way, they can cut it into cubes for you.

For fancy, flavorful kabobs, try using herbs as the skewer in place of metal or wood. Rosemary works well because its stalks are woody and thick.



Things You’ll Need.

Knife.

Shallow dish.

Whisk.

Metal or wooden skewers.

Grilling.

Gas or charcoal grill.

Tongs.

Broiling.

Broiler.

Baking sheet.

Baking rack.

Tongs.

November 19, 2019

how to cook barley

How to Cook Barley.

Barley is a nutty-flavored cereal grain high in fiber and many important minerals. It pairs well with a range of savory flavors, and can be fermented to produce alcohol. Depending on how it's cooked, barley may have a soft or chewy texture. Try the basic cooking method for plain barley below, or experiment with baked barley, barley soup, and barley salad.



Ingredients.

Making Basic Barley.

1 cup (250 ml) pearl or hulled barley.

2 to 3 cups (500 to 750 ml) water.



Preparing Baked Barley.

1 Tbsp (15 ml) butter, 1 cup (250 ml) uncooked hulled barley.

1/2 tsp (2.5 ml) salt.

2 cups (500 ml) boiling water, 1 Tbsp (15 ml) chopped fresh parsley.



Cooking Barley Soup.

2 Tbsp (30 ml) butter, 1 onion, diced.

2 stalks celery, diced.

1 carrot, peeled and diced.

2 cloves garlic, minced.

1 lb (450 g) dried mushrooms, chopped.

1 Tbsp (15 ml) flour, 2 qts (2 L) beef or vegetable broth.

1 cup (250 ml) uncooked whole barley, 2 tsp (5 ml) salt.



Tossing Barley Salad.

2 cups (500 ml) cooked barley, 1/2 cup (125 ml) tomatoes, chopped.

1/4 cup (60 ml) red onion, chopped.

1 cup (250 ml) feta cheese, crumbled.

2 Tbsp (30 ml) red wine vinegar, 1/2 cup (125 ml) olive oil.





Method 1 Making Basic Barley.

1. Place the water and barley in a large pot. Combine both ingredients in a large saucepan, making sure the water covers the barley completely.

You can also substitute broth for water and add salt (to taste) for enhanced flavor, but neither option is necessary.

2. Bring the water to a boil. Place the saucepan on the stove and bring the water to a boil over high heat. Once boiling, cover the saucepan with a lid.

Note that the barley may produce a lot of foam and threaten to boil over the saucepan. Stirring the barley and watching it closely should help minimize the risk of accidental spills.

3. Reduce the heat and simmer for 30 minutes. Pearl barley may finish within 25 minutes, while hulled barley will usually require up to 45 minutes.

If the water boils away prematurely, add more about 1/2 cup (125 ml) at a time.

4. Cook until all of the water has been absorbed. The barley should triple in volume and be soft, yet chewy.

You may need to test the barley every 5 minutes or so near the end of the cooking process until it reaches your desired consistency.

5. Turn off the heat. Allow the barley to sit for 15 minutes without stirring, so that it can continue absorbing any excess water.

If there's still excess after letting the barley sit, you may need to drain the water away.

6. Enjoy. Add the cooked barley to salad or soup, or toss with spices and oil for a delicious side dish.



Method 2 Preparing Baked Barley.

1. Preheat the oven to 375 degrees. Grab a 1-1/2 to 2 quart (1-1/2 to 2 L) oven-safe baking dish. A glass or ceramic one with a lid is ideal.

2. Pour two cups of water into a saucepan. Bring the water to a boil on the stove over high heat.

Note that you may also boil the water in a tea kettle.

3. Place the barley in the baking dish. Pour the boiling water over the barley. Stir to combine.

4. Stir in the butter and salt. Make sure that it is well-combined, then cover the dish with its lid.

If you do not have a lid for your baking dish, cover it tightly with aluminum foil.

5. Bake for 60 minutes. Place the dish in the preheated oven and bake for one hour. Place it on the center rack for best results.

6. Remove the dish from the oven. Lightly fluff the finished barley with a spoon or fork. Spoon it into a serving dish and serve alongside a main course.



Method 3 Cooking Barley Soup.

1. Melt the butter in a large stockpot over medium heat. Meanwhile, prepare your vegetables.

Prepare the onions, carrots, and celery by chopping them into bite-sized pieces.

Prepare the mushrooms by soaking them in hot water. Note that this should be done about 30 minutes in advance. Strain the water, the chop the mushrooms.

2. Add the onions, carrots and celery. Cook, stirring occasionally, until the onions are translucent, about five minutes.

3. Stir in the minced garlic. Cook the mixture for two minutes more, stirring frequently to prevent the garlic from burning.

4. Add the mushrooms. Continue cooking, stirring frequently, until the mushrooms are soft. This should take another five minutes or so.

5. Sprinkle the flour over the vegetables. Lower the heat to medium-low, and sprinkle the flour evenly over the vegetables. Stir the mixture every 30 second for roughly five minutes or until everything seems sticky, thick, and well-coated.

6. Gradually pour the broth into the pot. Turn the heat to medium high and add the broth about 1 cup (250 ml) at a time, stirring to combine well. Bring the soup to a slow boil once all of the broth is added.

Adding the broth gradually should make it easier for the flour to incorporate itself into the liquid, thereby thickening it. Adding the broth all at once may result in clumps or an unevenly thin consistency.

7. Stir in the barley and the salt. Allow the liquid to reach a boil again, then cover the stockpot.

8. Reduce the soup to a simmer. Allow it to cook for one hour, stirring occasionally. The soup is ready to serve when the barley is tender and the soup has thickened.

If desired, you can adjust the seasonings near the end of the cooking time. Consider adding more salt or sprinkling in some chopped parsley as desired.

9. Enjoy. Serve the finished soup while it is still fresh and hot.



Method 4 Tossing Barley Salad.

1. Cook one cup of barley. Follow the instructions for "Basic Barley."

Combine 1 cup (250 ml) uncooked barley with 3 cups (750 ml) water over medium-high heat.

Once boiling, reduce the heat to medium-low and simmer the barley for 30 minutes, or until soft.

Drain, then let the barley cool to room temperature before continuing.

2. Place the cooked barley in a bowl. Add the chopped tomatoes, chopped onion, and feta cheese. Toss well to combine.

3. Combine the red wine vinegar, oil, and a pinch of salt and pepper. Place these ingredients in a separate mixing bowl. Use a whisk to mix the ingredients for one minute, or until the dressing appears evenly combined.

4. Pour the vinegar dressing over the barley. Mix well with a spoon, making sure to coat the salad evenly with the dressing.

5. Serve. For the best taste and texture, enjoy the barley salad immediately after preparing it.

You can also wait for up to two hours before serving the barley salad. Leave it out at room temperature, and serve it at room temperature.





Question : Is barley healthy for you?

Answer : Yes, barley is a healthy addition to your diet. Barley is an excellent source of fiber, carbohydrates and protein. It contains many nutrients, minerals and vitamins, including B1, magnesium, selenium, phosphorous, niacin and copper. It can help lower cholesterol and inflammation.

Question : Can I cook pot barley like pearl barley?

Answer : No, pot, Scotch or unrefined/dehulled barley needs to be soaked before it can be boiled. It is more work than cooking with pearl barley but does have higher levels of nutrition.

Question : Does barley contain gluten?

Answer : Yes, barley contains gluten. It does not contain as much gluten as wheat but it still has some. When made into flour, barley produces a denser, less light baked good than you'd get using wheat, and many cooks prefer therefore to mix it with other flours rather than just use barley flour.

Question : What types of barley are there?

Answer : There are two types of barley you can buy––dehulled barley (also known as scotch or pot barley) and pearl or pearled barley. Dehulled barley is a whole grain which still contains the bran and germ and can be purchased as both whole, dry grain berries or ground into flour. It can also be purchased as flakes. Pearl or pearled barley is barley with the bran removed by polishing, then is steamed to make it easier to cook fast. Like dehulled barley, it can be purchased or made into flour as well and although pearled or pearl barely is not as nutritious as it is missing the bran, it is still very healthy.

Question : What salads can I add barley to?

Answer : Barley can be introduced to any grain-based salad, it can be made into tabbouleh in place of burghul wheat and can also be used instead of or with rice in rice-based salads. It is a nice, filling salad ingredient that is especially useful for vegetarians and vegans needing a protein boost.

Question : What does barley go well with?

Answer : Barley goes well with soups, stews and casserole dishes. It has a creamy texture that goes well with other ingredients like vegetables and meats, and it also absorbs flavors readily. It can also help thicken stews and soups, making it a hearty winter choice. Barley, when cooked and cooled, also makes an excellent salad base.

Question : Can I boil barley?

Answer : You can boil it just like rice, using 3 parts water to 1 part barley. You can boil it on the stovetop or in a rice cooker.

Question : How long should I cook barley in my pressure cooker?

Answer : I have successfully cooked mine in 15 minutes, but it depends on how soft you want your barley.

Question : The barley looks cooked in the vegetable barley soup recipe before adding to the stock and veg. It says use uncooked barley. Do I prep it first, or can I add it uncooked?

Answer : It works either way. The only consideration is if uncooked barley is added, the vegetables may turn out overcooked to a person's taste by the time the barley is tender. Using pre-cooked barley would allow the veggies to remain lightly cooked. Then there is also the matter of the barley being able to absorb more of the vegetable flavor during a longer cooking process. The bottom line is, you are the cook. Use these suggestions as a starting point, then do it as you want to.

Question : Is the barley used in these cooking methods "pearl"?

Answer : Yes. Most barely sold in grocery stores will be "pearl."



Things You'll Need.

Making Basic Barley : Large saucepan, Mixing spoon, Stove.

Preparing Baked Barley : Oven, Stove, Baking dish, Saucepan, Aluminum foil.

Cooking Barley Soup : Stock pot, Knife, Cutting board, Stove.

Tossing Barley Salad : Large saucepan, Mixing spoon, Stove, Large mixing bowl

Februari 20, 2020