Restaurant Guide of KC™ - Kansas City Food + Travel Blog

  • Porto do Sul

    Brazilian Steakhouse

  • Harvest Table

    with an array of hot and cold items

  • Traditional Brazilian Steakhouse fare

    full Churrascaria experience

  • Offers a menu in the bar area

    for those in the mood for a lighter meal

  • Newly renovated second private dining room

    for your groups of up to 140 guests

Showing posts with label Recipe. Show all posts
Showing posts with label Recipe. Show all posts

One Great Dish

Chipped beef on toast

A few weeks ago for this space, I talked with Colby Garrelts, famed chef of Bluestem and Rye restaurants. I really appreciate someone who is equally at home fixing the most elegant and sophisticated of dishes AND who loves, and prepares, much more “down home” food, but usually with a twist.  A great example of that is the meal my mom used to fix us, often when she and dad were going out, chipped beef on toast. 

It was that pretty basic version I mentioned in that blog, but now I’ve gotten Chef Colby’s permission to give you the recipe of his far tastier version which I found in his and wife Megan’s newest cookbook, Made in America. It is, proclaims its cover, “A Modern Collection of Classic Recipes” and that’s just what it is – food that is familiar, but they’ve made it MUCH better. It is organized cleverly – Daybreak, From the Cupboard and Garden, Cast Iron, From the Fryer, From the Grill and so on. Desserts of course, too. It’s as much fun to read the personalized notes about the dishes as it is the recipes – and the pictures are of food that looks real. Nice touch, that. 

To make this nostalgic chipped beef on toast but made with bresaola and spinach and real white gravy, click here. I can guarantee you it’s better than what mom made.
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Peppercorn Filet ~ Piropos

Peppercorn Filet ~ Piropos, a taste of Argentina


Argentine food is an amalgam of Spanish, Italian and French cuisine, neither spicy or bland. The pride of Argentina is its fabulous steaks and Piropos follows the tradition.


  • 8 oz. Filet
  • 1 oz. Cracked peppercorns
  • 2 oz. Brandy
  • 2 oz. Heavy cream 
  • Olive oil, salt to taste
  • 2 Portobella mushrooms
  • 6 white mushrooms
  • 1 tsp. Rosemary
1. Coat one side of the filet with peppercorns and season with salt. Heat olive oil in a skillet on medium-high heat. Sear filet on both sides to desire temperature. If cooking medium to well done, place in oven to bring temperature up.

2. After removing filet from skillet, de-glaze the pan with brandy, stir in cream and reduce to desired consistency. Add salt to taste.

3. Sauteed mushrooms in olive oil on medium heat until al dente. Add rosemary, salt and pepper. 


Piropos Restaurant
4141 N. Mulberry Drive
 Kansas City, MO 64116
 Ph. 816-741-3600
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Braised Red Cabbage Recipe

Braised Red Cabbage

Jeff DietzlerOne Great Dish
A while back, as I’m sure you’ll recall, I spoke with Chef Jeff Dietzler at Jax Fish House and Oyster Bar and wrote in that blog that he does even cook at home when he has time.  One thing that creative chefs do is reach into their memory banks and recreate.  This recipe is an example of that and a perfect wintry pick-me-up as well.

Braised Red Cabbage


Ingredients:
1 head red cabbage, finely sliced                             
2 carrots, medium grate on box grater  
2 apples, granny smith, medium grate   
1 red onion, small dice                  
½ t. nutmeg                                                                       
½ t. coriander, ground
1 T. salt, kosher                                                                
2 t. black pepper, ground                                                            

½ C. red wine vinegar                                                    
½ C. apple cider Vinegar                                               
1 C red cooking wine                                     
½ C brown sugar                                              
2 quarts vegetable stock                                              
½ C. oil, rice bran                                                                             


Directions:
1.)  In a medium sized sauce pot, place rice bran oil over medium- high heat.
2.)  Sweat onion in oil for one minute. Next, add cabbage, carrot, apple, nutmeg and coriander. Sweat for another two minutes. 
3.)  Deglaze with red wine vinegar, apple cider vinegar, and red wine. Add brown sugar, salt, pepper and stock. 
4.)  Bring to a boil and then simmer until almost all of the liquid is gone. 

Jeff said, "I chose this recipe because we have recently added it to our menu and it is perfect for winter weather. My grandmother gave me the recipe – she made it every Christmas Eve for our traditional dinner.  As I’d walk in the door, the smell of this braised cabbage would be the first thing I noticed. I love the smell and flavors of the sweetness, sourness and earthiness. So delicious."


Jax Fish House and Oyster Bar
4814 Roanoke Pkwy 
Kansas City, MO 64112 
Ph. (816) 437-7940 
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Kimchi

One Great Dish -- It’s Kimchi for Me! 

Back in May, I talked with Executive Chef Brandon Winn of Webster House. He’s so personable it made my blog easy to write. I asked him to give us a favorite dish that even I could make, and he suggested kimchi. I must admit I’ve only ever had kimchi in Korean restaurants, where the often spicy, pickled or fermented cabbage, onions, and assorted veggies mixture is a staple. I’ve never thought of making it myself. Chef Winn says it’s easy. 

 He said, “Kimchi is something that I have been playing around with for the last year for a myriad of reasons. First and foremost, it is delicious, ever evolving and complex. Secondly, there are a large handful of health benefits to fermented foods (i.e., yogurt) that have extreme impacts on the body, how it processes food, breaks down nutrients and maintains a healthy homeostasis. It provides a high level of cruciferous vegetables which aid in keeping the body’s PH levels intact.” 

webster house jar

Whew, let’s just go back to that first one – it’s delicious. But he did also note that kimchi, much like risotto, is a method as much as a dish in itself. It is the theory of salting, pickling and fermenting vegetables of many variations. This technique has been used as a method of preservation for centuries in Korea and similar concepts in other cuisines internationally. 

Brandon told me this recipe can easily be cut in half and is very forgiving. Since it’s pickled, it can last a long, long time in the refrigerator. He says it’s great to top off stir fry, with fried eggs and a small portion of rice, on a cold noodle salad with some marinated and grilled chicken, or even by itself. Be creative. 

Kimchi 
5 # Napa cabbage, thin julienne 
1 gallon water 
1 cup salt 
2 # scallion, whites cut into 1” pieces, greens into 2” pieces 
3 # daikon, thin julienne 
1 # yellow onion, rough chopped 
3 apples, diced 
3 pears, diced 
 3 oranges, peeled and cut down 
½ cup garlic cloves, minced 
1 six (6) ounce jar fish sauce 
¼ cup chili flakes 
2 cups toasted sesame seeds 
1 cup sambal 
3 T Korean red pepper powder 

Bring salt and water to a boil, allow to cool slightly and pour over cabbage. Wrap tightly and store for 4 hrs. Drain off water and rinse cabbage lightly. In a food processor puree yellow onion, pear, apple, orange, powder and garlic into a smooth paste. Toss the rinsed cabbage in this mixture, daikon, fruit paste, fish sauce, chili flake, sambal and sesame seeds. Pack into mason jars ¾ full and seal tightly. Leave out at room temp for 48 hours and then refrigerate until using. 

P.S. Funny fact: Napa cabbage is a type of cabbage which originated near the Beijing region of China. Around the world it’s mostly called Chinese cabbage.
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Make Creamy Concord Slushies

You would  sure would appreciate this sweet and delicious adult slushy
Concord wine

Ingredients
1 cup frozen blueberries or blackberries
1/2 cup vanilla ice cream
8-10 ice cubes
Instructions
In a blender, combine wine, frozen fruit, ice cream, and ice cubes until smooth. Serve in a chilled wine glass. (For a thicker slushy, freeze for 30 minutes to one hour, then serve.)
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Marinara Sauce - Recipe - Pinstripes

One Great Dish - Marinara Sauce


So, which I’m sure you recall, a month or so ago I wrote about a very cool chef, Erik Camacho at Pinstripes. Erik has worked at several different places in his career and is a creative guy. 

 Of course, I asked him about the basics, sauces, which form the underlying taste profile of so many dishes. So what, you’re saying, is all that creative about marinara sauce? Ahh, my friends, so much. He does point out that it’s the right ingredients – and your taste buds – that matter. The basics make something great, so great you might not even recognize the value because it’s sorta at the bottom of the recipe’s elements. Anyway, I got him to share his marinara sauce, and frankly, it’s just delish. Granted, I ate his version, not mine – but I think I could make this. He did say, “Of course, like any recipe, you can make this your own. If you like more garlic, add another teaspoon. If you like it a little chunkier, don't blend the vegetables. There is always the option of substituting dry herbs for fresh herbs, but you will need to use much less if you use dried. Whatever you do, enjoy!” 



Flexibility is important if you’re a chef – which I’m so glad to hear, given MY skill level! 

I’m sharing his recipe (with his permission) posting it to you, here, with the hope you will make it – and then tell me what you think.

Marinara Recipe

#recipe #KansasCity #KC #restaurant
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Herb Crusted Venison Loin


One Great Dish VII:  As told by Martin Heuser

By Chris Becicka

Chef Martin Heuser at Affäre is known for, among other dishes, his savory meats of all kinds, from sausages to bison, usually with a new German flair.  So when I received this recipe, there were two things I thought of immediately.  The hardest one is, not being a hunter like he is, where does one get venison? Turns out McGonigle’s often has it, or will order for you, as will several of the local butchers around town. 

The second thing:  like all great chefs, he weighs rather than cups.  But I’ve put both in so you don’t have to translate. He tells me this is a simple recipe, one even I could probably do.  I think it’d be perfect this fall!


Herb Crusted Venison Loin (printed version)

Herb crust:
250 g butter (soft-room temperature) [1 c. butter]
1 egg
1 yolk
100 g mie de pain (bread crumbs from white bread without crust) [2 cups]
1 tablespoon each of finely chopped rosemary, thyme, parsley and chives

Whip butter in mixer to pomade stage (white and fluffy), add eggs, herbs and mie de pain. Season with salt and pepper to taste.

Venison:
Season venison with salt and pepper. Sear venison loin in hot frying pan with oil for about 3 minutes on both sides. Remove meat and cover with the herb crust, about 3/8 inch thick. Bake at 400ᴼF until the crust is golden brown (about 5-8 minutes). Let the meat rest for 5-10 minutes before slicing it

This meat goes well with a wild mushroom medley or a blueberry gastrique.

Blueberry gastrique:
3.5 oz sugar [1/2 cup]
2 oz red wine vinegar [1/4 cup]
1/2 cup frozen or fresh blueberries
Caramelize sugar, deglaze with vinegar. Add blueberries and let it cook until blueberries are broken down to a slightly syrupy consistency.

Despite the fact venison is usually a stronger flavored and tougher meat, it also occurs to me this recipe might work on a pork loin.  Or, there’s always the option of just going to Affäre and letting him fix it for me!  And if you’d like to know more about Chef Heuser, check him out in my earlier post.


Affare
1911 Main street 
Kansas City, MO 64108 
Ph. 816-298-6182  
website
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One Great Dish IV: As Told by Chef Brian Aaron at Tannin’s

Mussels Recipe by Tannin's Wine Bar


Chef Brian Aaron at Tannin’sWine Bar and Kitchen makes the most delicious mussels and he swears they’re fast (once you’re past that debearding part) and easy.  No, they don’t really take much time at al. 
Mussels are really just clams of a certain kind.  You can buy mussels at most grocery stores at the butcher/fish counter by the two pound bag.  Or they might be frozen.  What’s debearding you might ask?  When you wash each mussel, you’ll notice on many of them some threads, for lack of a better word.  That’s how they were attached to whatever they were attached to.  Pull that out and off and they’re ready to go.
You can prepare this dish right before serving and they are definitely pleasers – serve with some crusty bread to soak up all that goodness in the bowl!
Here are the ingredients:
2 pounds             Fresh Prince Edward Island Mussels (washed and debearded)
1 each                 Russet Potato (cleaned and diced)
1 each                 Carrot (peeled and diced)
1 each                 Celery Rib (cleaned and diced)
1 each                 Garlic Clove (minced)
1/2 pound            Diced Bacon
1 pinch                Chopped Fresh Thyme
1 pinch                Crushed Red Pepper
1/2 cup                 White Wine
1/2 cup                 Heavy Whipping Cream
Salt and Pepper to taste

Directions:  In a medium-high sauté pan or sauce pot, start by adding the bacon and rendering it down until becomes golden brown and starts to get crispy.
Add the diced potatoes, carrots, celery and garlic and sauté until the vegetables begin to get soft. Deglaze the pan with the white wine and then add the mussels, cream, thyme and crushed red pepper. Stir the mussels and cover the pot for about 2 minutes or until the mussels just begin to open. If needed, add a little salt and pepper.


Dump everything in a bowl, have the bread ready, and look out!

1526 Walnut Street 
Kansas City, MO 64108 
Ph. 816-842-2660 
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Herf Burger for One Great Dish

One Great Dish:  As Told by Erik Hyre at Hereford House


Corporate chef Erik Hyre of the Hereford House admitted to me recently that his go-to, standard favorite is a burger.  Yep, the lowly burger.  But not just any burger of course, it’s the Herf Burger which you can get for lunch or dinner at any of the four Hereford Houses. 

He shared the recipe recently and the only thing I would add is if you want the true HH flavor, you’re going to have to grill this burger, expertly, over a hot charcoal fire.  So give it your best shot and see if yours looks as pretty (and tastes as good) as the picture.

The Herf Burger
Hereford House Restaurant Group
Serves 4:

4-8oz. Ground Sirloin per burger
1 Tbls. Salt, Kosher
½ Tbls. Pepper, White
4 Slices Cheddar Cheese
4 Hamburger Buns
8 Slices Bacon, Cooked
4 Eggs, fried
4 Lettuce leaves, cleaned
4 Slices Tomato
4 Slices Red Onion
12 Pickle Slices

Season the patties with the salt and pepper and place on grill and cook to desired temperature.

Place the hamburger buns on the grill to toast. Remove and put on plates.

Once the hamburgers are cooked to desired temperature, top with the cheddar cheese to melt over the hamburgers. Top with hot, cooked bacon slices.

In a sauté pan, fry the eggs to over easy. This way the egg yolk will break over the burger when you bite into it.

Garnish with the lettuce, tomato, onion and pickles.


Enjoy with your favorite side dish!
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One Great Dish #2: A Speedy, Relaxing, and Delicious Meal

A recent conversation with Chef Matt Arnold of WebsterHouse was just fun because I got him to talk about making something I’m pretty sure even I can do: skillet steak with sautéed garlic spinach.  I’m going to talk you through this, just about the way he told me.

Get rib-eye, because the fat keeps it moist.  One to 1½ inches thick, at room temperature (say at least ½ hour out of the refrigerator).  Salt and pepper it – Chef Matt uses a rough grind on that pepper so it has lots of chunks.  Olive oil to coat the cast iron skillet, heated to just before smoking.  Sear the steak on one side, enough to create a crust, then flip it.  He takes it out at medium rare, about 3-4 minutes per side – high heat the whole time. 


In a separate fry pan over medium heat, more olive oil into which, once heated, you dump 2 or 3 decent sized garlic gloves, sliced as thinly as you can. Don’t let the garlic burn; you’re looking for golden here; throw in a nice pinch of chili flakes.  Also, if you’d like to experiment a bit, add some butter and a cut up anchovy stirred until it basically dissolves.  Throw in a couple handfuls of spinach, flash sauté it – the darker green it gets, the more you’ve cooked it – so don’t let it get too dark green.  It needs to retain its crunch and heft.

When he’s tired, hungry and really doesn’t want to cook for himself, this is what he enjoys at home.  And of course, he pairs it with a glass of Spanish or Italian very red.  Sure beats a TV dinner!


P.S. On an entirely different note, Matt and I started out talking about grits and how he likes to make those – and they serve a fabulous shrimp and grits at Webster House.  He says to buy them from Anson Mills, on-line at http://www.ansonmills.com/, because the quality is so discernably different from other brands.  I’ve already ordered pencil cob grits, among others, despite not knowing what that means.

#Recipe #KansasCity #Restaurant
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Flourless Chocolate Cake - Ophelia's Restaurant

One Great Dish #1:  When Easy Just Happens to Be Delicious
This is one of Chef Robert Stearns’ recipes from Ophelia’s Restaurant and Inn.  If you’re slightly addicted to chocolate (and if you’re not, I am so sorry for you!), here is something slightly (?) decadent to end a dinner with a flourish.  Or begin one.

Flourless Chocolate Cake
Ingredients:
4 oz. fine quality bittersweet chocolate
1 stick (1/2 cup) unsalted butter
3/4 cup sugar
3 large eggs
1/2 cup unsweetened cocoa powder
Directions:
Preheat oven to 375°, line baking pan and butter the paper.  
Chop chocolate into small pieces. In a double boiler or metal bowl set over sauce pan of barely simmering water, melt chocolate with butter, stirring, until smooth. Remove from heat and whisk in sugar.
Add eggs and whisk well. Sift 1/2 cup cocoa powder over chocolate mixture and whisk until well combined. Pour batter into pan and bake for 25 minutes or until top has formed a thin crust. Cool cake in pan for 10 minutes and invert on to serving plate.
Optional: Cover cake with warm ganache or whipped cream.

I used only slightly sweetened whipped cream when I made this last Saturday night for a dinner with friends; we swooned on cue.  Truly.

Ophelia's Restaurant
201 North Main
Independence, MO 64050
Ph. 816- 461-4525
Website           
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Salmon with fennel in crust and sauce with anise

Ingredients

2 puff pastry rolls
1.5 pd fresh salmon
4 slices of raw ham or prosciutto
2 fennel
1 shallot
1 lemon
15 cl of white wine
1 egg 100 g butter
10 cl cream
4 pinches of anise
salt, pepper

Melt the chopped fennel in a little butter with 2 pinches of anise and lemon juice. Salt and pepper, and cook 20 minutes. Add the cream and let reduce.

Preheat the oven to 420. Fill the pan with puff pastry, place the slice ham in rosace, half of the salmon, the fennel and the left of the salmon. Cover another with the second puff pastry, cut to the size of the pie. Brush with beaten egg and bake for 10 minutes. Reduce heat to 360 and cook for 35 more minutes.

Reduce the white wine with chopped shallot. Filter and bring to boil. Remove from the heat and add the butter and pepper.

 Enjoy!
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The real Italian recipe pasta carbonara

My friend is calling me all the time, when he is in town, for this recipe. Now the French people changed the recipe. We started to add "lardon" (bacon) and cream.
Sacrilege!
But where in Italy did you eat it like that? Tell me that I complain and that is jail time guaranteed!  We insult generations of Roman mammas doing that . We have to stop immediately . And you're going to read what follows , because I 'll give you the one and only recipe for Pasta alla Carbonara . You love Carbonara ? Me too.

Ingredients:
1) 1 egg per person - so 2 people = 2 eggs
2) You throw away the bacon and you take only the pancetta ( or Arrotolata affumicata )
3) Parmigiano Reggiano , as much as it makes you happy
4) Salt, pepper and olive oil

And be careful, listen - THAT IS ALL!

You put the pasta in large volume of water because they need to swirl in the water, they want to dance.  You love to go on a packed dance floor where you can not even move? No ? Well, pasta are the same. It has the color of gold , it is not for nothing. It is precious , you cover and wait for boiling water. NO Salt.

Meanwhile, in a bowl you break and you separate the egg white from the yolks. In Carbonara, you use only the yolks. In yolks you put a little salt, a little pepper . Then you put your grated parmesan, mixed gently until creamy. Meanwhile, heat the olive oil in a deep skillet over medium flame, cook the pancetta that you have previously cut roughly. When the pancetta is golden, reserve it for later.

Then, when your water is boiling, you add salt.  The water needs to boil all the time. The quantity of pasta needed it is: 100 - 120 grams per person. Your pasta should be al dente.

Now you add the mixture of eggs and Parmesan, and the pancetta, mixed gently. Gently I said!

Very simple but delicious!

Viva Italia!

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Laduree Macaron recipe

25 individuals macaron
Preparation: 2h
Cooking: from 12 to 15 min
Finely chop the chocolate and place in a bowl. In a saucepan, bring the cream to the boil. Add the chocolate in three stages mixing in thoroughly between each. Cut the butter into small pieces and add to the ganache until it is smooth. Place in a roasting dish and lay plastic wrap on top so is it touching the mixture. Leave to cool at room temperature, and then place in the refrigerator for an hour until it has the consistency of soft margarine.
In a food mixer, blend together the ground almonds, confectioner’s sugar and cocoa powder until you have an extremely fine powder. Sift. In a bowl placed in a bain-marie, melt the chocolate and heat to 35°C (95°F).
Courtesy image: Do it in Paris facebook
Whip the eggs. When the have a mousse-like consistency, add a third of the caster sugar and whip for another minute. Add the rest of the sugar and whip for another minute before adding the melted chocolate. Then use a flexible spatula to delicately blend the almond-sugar mixture into the egg whites. Blend until white peaks form in the mixture; they should just about be able to remain standing.
Using a 12mm nozzle, pipe the mixture onto a baking tray covered with a sheet of parchment paper to form macarons 6-7 cm in diameter. Tap the tray so that the macarons settle. Preheat the oven to 150°C (300°F). Leave the macarons at room temperature for 10 minutes, and then cook for 12-13 minutes until the exteriors have a light crust. Remove from the oven and leave to cool. Then take half the macarons and place them upside down on a plate.
Finishing touches
When the ganache has consistency of soft margarine, spoon into a pastry bag with a nozzle and garnish the upside-down macarons with a nut-sized amount of ganache, then cover with other macarons to make a ganache sandwich. Put the completed macarons in the refrigerator for 12 hours before serving.
Tip
When you take the macarons out of the oven, pour a little water between the parchment paper and the baking tray by lifting the paper by the corners. The humidity and the steam produced will make removing the macarons easier when they have cooled.
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Curry peppers in coconut milk


Ingredients / serving 4

  • 3 peppers (red, green, yellow) I didn't have green
  • 4 tomatoes
  • 1 onion
  • 1 garlic
  • 1 can of coconut milk
  • olive oil
  • leaves of coriander (or Italian parsley)
  • 2 teaspoons curry
  • salt, pepper

Directions

Peel and chop the onion. Remove stem and seeds from peppers and cut into strips. Cut tomatoes.

Heat oil in a pan or wok. Sauté the onion, then add the curry and stir for one minute. Add peppers and tomatoes, and pour the coconut milk. Simmer for 15-20 minutes.

If you want, you can add some shrimp and cook it few more minutes...

Bon Appétit! 
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Eggplant Recipe

What can I do with these 2 beautiful eggplant from our garden?


Ingredients:

  • 2 eggs, beaten with 1 cup of water
  • 1 1/2 cups seasoned dry bread crumbs
  • 1/4 cup olive oil
  • 3 cups spaghetti sauce
  • 1/2 lb shredded mozzarella cheese
  • 1/3 cup grated parmesan cheese
  • 1 oignon
  • 1 garlic
  • Fresh basil

Directions:

  1. Preheat oven to temperature 375°F
  2. Dip each eggplant slice in beaten egg, and dredge with breadcrumbs.
  3. Arrange the eggplant slices in the bottom of baking dish sprayed lightly with nonstick spray
  4. Cooked them until brown on each sides. (20 minutes)


  1. Slice onion and garlic and cooked them in olive oil (5 minutes)
  2. add the tomato sauce - cooked for few more minutes


  1. Preheat oven to temperature 400°F
  2. Arrange half the eggplant slices in the bottom of baking dish sprayed lightly with nonstick spray. Spread half the sauce over top. Sprinkle with half the mozzarella and half the Parmesan. Repeat layers.
  3. Bake for 20 minutes
Bon Appetit! 


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Stuffed Round Zucchini

Summer is all about 'les légumes' - and one of the vegetables we enjoy working with is: the round zucchini. They are super versatile and perfect for stuffing!  Create your own recipe and share it with us.




  1. Heat the oven to 350
  2. Chopped all vegetables
  3. Sauteed vegetables in olive oil
  4. Stuffed zucchinis
  5. Place in an oven dish with broth at the bottom. Cook for about 1 hour.
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Cafe Provence - Crepes!

Crepes with Raspberry-Balsamic Glaze and Mascarpone Ice Cream
Serves 8
Total Time: 1 hour


FOR CREPES
2 cups all-purpose flour
2 cups milk
1/2 cup water
6 tablespoons butter, melted (plus additional for cooking)
3 eggs
4 tablespoons granulated sugar
1/4 teaspoon salt


FOR RASPBERRY BALSAMIC GLAZE:
2 cups fresh raspberries
8 Tblsp balsamic vinegar reduction*
4 tablespoons sugar


FOR ICE CREAM
Cafe Provence Mascarpone Ice Cream*
*Available at French Market.


1. In a blender, process the flour, milk, water, butter, sugar, eggs and salt in a blender until the mixture is smooth. Add the milk 1/3 cup at a time, until the batter is a liquid consistency. Set batter aside for 20 minutes. (Resting the batter is very important.)


2. Meanwhile, in a small saucepan over medium heat, bring the raspberries, balsamic vinegar, and sugar to a simmer. Allow the mixture to simmer for about 5 minutes. Crush the cooked berries and strain the mixture, if desired, before serving. (Note: For more berry flavor, you can add additional fresh raspberries into the balsamic reduction.)


3. Once the batter has rested 20 minutes, melt a little butter in a crepe pan or large skillet over medium-low heat. Add 3 tablespoons of batter to the pan and swirl until the bottom of the pan is covered with batter. Cook the crepe until the crepe is slightly moist on top and golden underneath. Loosen the edges of the crepe, slide the spatula under it, and then gently flip it upside down into the pan. Cook for 1 minute and transfer the cooked crepe to a plate to keep warm.


4. When ready to serve, fill with ice cream and drizzle with the raspberry-balsamic glaze. Garnish with fresh berries. Note: Get creative with your crepe filling. In addition to the Mascarpone ice cream we sell at French Market, which is perfect with this recipe, you can also use Nutella, bananas, chocolate, strawberries, nuts, etc.


Bon Appétit!
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What to eat before a soccer game?

What to eat before a soccer game?

In general they eat too few calories and take in too few carbohydrates. Their diet also lacks key vitamins and minerals. What is the ideal daily diet for a soccer player?
Developing a solid nutritional strategy and selecting the right foods to eat can be challenging. Given the variety of today's food choices and methods of preparation, it’s easy to see how players can be confused over what to eat each day. However, a few guidelines can help guide them to a solid diet, one that will pay dividends on the field.
Depending on the day’s activity, an intense match or light training, players need to replace anywhere between 20 and 27 calories per pound of body weight (45-60 calories per kilogram).  For a 160-pound (72.5 kg) college male, that equals 3,200-4,300 calories per day.  For a 110-pound youth female (50 kg), 2,200-2,900 calories per day are needed.
However, simply eating enough calories is not enough. Players should understand that it’s the quality of the diet that holds the key to improved performance on the pitch. There needs to be a balance between the macronutrients in the diet – carbohydrates, fats and protein. As a general rule, the total calories consumed each day should come from carbohydrates (60-70 percent), fats (20-25 percent) and proteins (10 percent).

Carbohydrates

Based on the number of calories needed each day, players should eat about 4 grams of carbohydrates per pound of body weight per day (9 g/kg). Carbohydrates are clearly the major component of a solid diet. It’s important to understand that not all carbohydrates are the same.  Carbohydrates are often classified as simple sugars or complex carbohydrates. Glucose, fructose and sucrose (table sugar) are simple sugars that are found in foods like candies, pastries and sodas. They can also be found in many fruits and milk. On the other hand, complex carbohydrates are long chains of simple sugars and are often called starches. They are found in grains, pastas, rice, breads, potatoes and vegetables.
The focus should be on complex carbohydrates. There are several advantages to eating complex carbohydrates rather than simple sugars.  Complex carbohydrates generally take longer to digest and don’t dramatically affect blood sugar. Nor do they cause the so called “sugar rush/sugar crash” like simple sugars may do. Foods that contain complex carbohydrates also contain other important nutrients like vitamins, minerals and fiber. Therein lies a key benefit, more complete nutrition. Cakes, cookies and candy don’t offer much in the way of nutritional support. However, fresh fruits, which may contain simple sugars, also have plenty of vitamins and fiber. Thus, players should focus on complex carbohydrates as their main source of carbohydrates and add in fresh fruits and milk as well.  ( I tell my kids to eat a banana before a game)

Proteins

There is also quite a bit of debate over how much protein and player needs. Each day, players need about 0.6-0.8 g of protein per pound of body weight (1.5-1.8 g/kg). For a 160-pound player, that’s equal to about 100-130g per day, 66-88 g for a 110-pound player. That level of protein intake can easily be achieved through a solid diet that contains meats and vegetables. For example, a 6 oz. grilled chicken breast contains more than 50g of protein. An 8 oz. glass of low fat milk contains an additional 8g.  Those items alone provide 50-75 percent of the daily protein requirements. If the player is eating a solid diet with lean meats, milk and vegetables, additional protein supplements are generally not needed.  Most research shows that the protein supplements do little more than provide added calories. Also, the type of proteins and amino acids contained in supplements are no more or no less effective than food sources.

Fats

Players do need some fat in the diet and diets with less than 20 percent fat do not appreciably improve performance. However, fats should be limited wherever possible. In particular, avoid fried foods whether they are meats or vegetables. Also avoid creamy sauces and dressings and limit condiments like mayonnaise and butter. Replacing high fat items with low-fat is another good idea. For example, drink low-fat milk rather than whole and opt for lean meats like turkey and chicken rather than high-fat, processed meats such as bacon and hot dogs.

Thinking About The Diet

Encourage your players to think about what they eat. Counting calories and grams of carbohydrates can be a difficult and frustrating task. An easier approach is to help players understand the quality of what they eat. They should know the difference between a meal including baked chicken and a baked potato and one with chicken nuggets and fries. Also, fatty meats should be replaced with turkey, chicken or lean beef. They should realize that fresh fruits and vegetables are solid choices that contain carbohydrates, proteins as well as vitamins, minerals and fiber. Whereas simple and processed sugars found in cakes, candies and sodas offer little nutritional value. It’s also a good idea to encourage them to do a bit of investigating. They might be surprised to find that their turkey and bacon sandwich made with white bread and slathered with mayonnaise has a remarkably high fat content.
By taking a qualitative approach and thinking about the types of foods selected, players can develop their own solid diet that meets the nutritional requirements listed above. By doing this, they can ensure themselves of peak performance on the field.  In addition, using this approach with young players can instill solid dietary habits that may last into adulthood.

Dr. Jay Williams, Ph. D., is a professor of Exercise Science in the Department of Human Nutrition, Foods and Exercise at Virginia Tech. His research focuses on the responses and adaptations of muscle to activity, inactivity and disease. He also has a long history of working with athletes, ranging from kindergarten soccer players to Olympic tracks and field athletes.
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Quiche Provençale Recipe!

• 2 large eggs
• 1 tablespoon olive oil
• 1 red and yellow pepper
• 2 zucchinis •4 cherry tomatoes, cut in half and drained
• 2 garlic cloves, minced
• 1 1/2 teaspoons basil, slice
• salt and pepper, to taste
• 1 heavy cream
• 1 refrigerated pie crust (I bought a frozen quiche pie at Hen House)
• 1 onion
• 1 teaspoon of sugar


In a large pan set over medium-high heat, sauté the onion in the olive oil, 3 minutes. Add all slice vegetables and sugar, cover and continue sautéing the mixture for an additional 10 minutes. After 10 minutes, uncover and cook until all the juice disappeared.
 
Preheat the oven to 375 degrees. Spread the seasoned vegetables into the pastry. Beat together the eggs, cream, and salt & pepper. Pour the eggs over the vegetables and bake the quiche for 25-30 minutes, until the eggs are set in the middle. Cool slightly and serve.
 
Bon Appétit!
 
 
 
 
 
 
                         

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