What is your opinion and experience with work potlucks?

With pots on the stove, turn and keep handles out of reach, and off to the side. The best habit you can develop is to turn pot handles away from the front of the stove and use only the back burners whenever possible. Turning the handles backwards keeps pans out of reach of toddlers, thus protecting them from hot cooking devices and food from falling directly onto upturned faces.

While cooking on the stove, use a pot holder or oven mitt to hold the pot handle when stirring the pot to prevent burns. Do not stand with your face over a pot when you are taking the pot cover off. The steam that accumulates, can blow up in your face resulting in burns.

When pan frying or sauteing, use caution when placing food to be cooked in pan as hot oil/butter can splatter and burn. Lay food down into the pan away from you to prevent hot oil/butter from splattering toward you.  Don’t hover over the frying pan as stuff can splatter and cause serious burns if not careful.

When something is in the oven ready to be checked on or removed after it’s cooked, be cautious when opening the oven door. If you position yourself too close to the door when you open it, the heat or even sometimes steam from the oven can hit you in the face and cause serious burns.

Also keep a fire extinguisher handy, and know first-aid in case you get burned while cooking.

Following these tips while cooking will make one’s cooking experience  much more enjoyable for everyone at the table.

Separate raw meat from food that will be eaten uncooked, like salads, breads, etc. Always keep raw meat, fish, sea food wrapped in plastic or in a sealed container on the bottom most shelf in the refrigerator to stop bacteria-infected juices from dripping on other foods. If juices do touch your shelves, thoroughly clean as described below.
Keep raw meat refrigerated. Bacteria multiply at temperatures above 40 degrees F. It’s not a bad idea to designate specific dishes/platters, cutting boards and utensils for raw meat only.

Harmful bacteria often live on the surface of raw meat, so putting other food on the same surfaces can cause these foods to be contaminated with bacteria. This is especially true with cutting boards. If you’re going to use a true wood board, use it only for cooked, and/or non raw meat items. Use plastic or a composite board for the raw meats, fish, and/or sea food items.

Wash your hands well before and after handling meat. Lather with warm water and soap for at least 20 seconds. Clean all work surfaces after contact with raw meat, fish and/or sea food. Use hot, soapy water, or try a mixture of 1 tablespoon bleach dissolved in 1 gallon of water. Replace your designated raw meat cutting board when it develops cuts and grooves that are difficult to clean.

Another added safety tip is before cutting on your board, place damp paper towel (or use an anti-slip rubber pad) underneath it so it doesn’t slide around.

If you want to learn more and/or have Chef Marshall O’Brien provide this to your students please  email  or call 651-587-7274. Read more about Chef Marshall’s vision here.

Considering the sources where salt can come from, keep these tips in mind:

Salt Balance

Be conscious to eat low-sodium packaged items and foods made from scratch. With homemade items, you’ll know exactly how much sodium is present. If you bring your own lunch to work, avoid high salt items such as Lean Cuisine, and go for fresh vegetables, and whole grains. You can batch cook on the weekends or week nights, and be in full control of the salt used.

Try New Flavors

Try dry and fresh herbs, spices and fresh citrus to flavor your dishes. From tangy, savory to spicy there are a variety of flavors to use in place of salt. Use olive or other quality unrefined oils, vinegars, roasted garlic, salsas, fresh spicy peppers, and curries.  Learn about herbs and spices here.

Taste Then Salt If Necessary

Taste before you salt, chances are you won’t need to add salt. If you’re used to eating heavily processed food, and now are weaning yourself from it, your taste buds will start to evolve. They will start to develop a deep palate and taste the ingredients of real food. After a few weeks of not using salt, your taste buds will be completely happy without it, and you’ll enjoy the natural flavors of your food.

Eat Unprocessed Proteins

The meat department has natural and highly processed proteins. Eating natural meats will train your body to stop craving processed meats. The same goes for processed food in general.

Ask The Chef

If you’re dining out, ask the chef to prepare your meal with less salt. You’re paying for the experience, so ask for what you want. That’s completely okay.

Healthy Fat Gives Flavor

Healthy fats such as olive oil, avocados, olives and nut butters will help add flavor. And good fats help to maintain a stable blood sugar. Double bonus.

Definitely Read Labels

If you choose to buy packaged items, look at sodium content on the nutritional label. And keep the target number of sodium intake of 1500 mg. per day.

Herbs/Spices

Basil

Sweet basil is bright and pungent in taste. Leaves are green in color, round and pointed. There are a variety of types, but the sweet basil is very common, fresh or dry.

You can use basil in salads, tomato sauces, pesto, marinade for meats and fish, and soups. It pairs well with cauliflower, carrots, eggplant, zucchini, potatoes, kale, squash, spinach and tomatoes.

Bay Leaf

Generally purchased dry, but can easily be brown, also known as Sweet Bay or Sweet Laurel. It is highly aromatic and for maximum flavor use dry.

Use in sauces, soups, or pickling solutions and also marinade for meat or fish.

Cardamom

Almost effervescent in smell and taste, hint of pine.

Used prominently in curries, curry powder, and Indian tea (chai). It’s a nice complement to autumn vegetables like pumpkin, and squash. Cardamom is often combined with cumin and coriander seeds.

Cayenne Pepper

Hot, tends to be a sharp peppery flavor.

Often used in Cajun, Creole, Spanish, Mexican, Szechuan, Thai and Indian Recipes.

Cinnamon

One of the oldest spices known, cinnamon is derived from the inner bark of evergreen trees native to Sri Lanka, southwest India and Asia. Sweet and aromatic, cinnamon is available whole or as a ground-up powder.

Versatile spice that complements a wide variety of foods and other spices. Works well with poultry, in curries and with fruit, particularly apples and pears. Add to casseroles or eggplant, squash and carrot dishes.

Coriander leaf or seed (aka Cilantro)

Fresh coriander leaves, aka cilantro, looks like Italian flat-leaf parsley, but the tips of the leaves are a bit blunted, and has a stronger, distinct scent. The seeds, when dried, have a fragrant flavor reminiscent of both citrus peel and sage.

Goes well with onions, garlic, citrus, potatoes, chicken, fish, and lentils. Add to salads, salsas, soups, stews, curries and rice dishes.

Cumin

Powerful peppery flavoring with slight citrus overtones. Integral spice in the cuisines of Mexico, India and the Middle East.

Complements chicken, lamb, beans, lentils, vegetables and rice dishes. Excellent in carrot or cabbage dishes.

Dill

Dill’s green leaves are wispy and fern-like (and fennel like) and have a soft, sweet taste. Both the leaves and the seeds are used to flavor food.

Combines well with salads, fruits, vegetables, fish, pickling, egg and poultry. Add at the end of cooking time, because the heat can destroy its flavor.

Fennel

Mild licorice taste, looks like dill.

Delicious in salads, soups, fish and vegetable dishes. Also complements rice, potatoes, tomato, egg and apple dishes.

Ginger

Fragrant, pungent, spicy and hot. Can be used fresh, dried or in powder form.

Curries, stews and stir-fries. Grate ginger with fresh lemon juice and hot water for a soothing throat drink. Complements poultry.

Marjoram

Member of the mint family. less pungent than oregano. Used in savory dishes.

Great in stuffing, sauces, salads, fish, vegetables, meat, poultry and egg dishes.

Mint

There are more than 25 varieties, tastes range from sweet, cool, to slightly menthol.

Use fresh in salads, marinated vegetables, legumes or tomato based soups or stews. Also good in dips, dressings, yogurt or lamb dishes.

Nutmeg

Seed of an apricot-like fruit native to Indonesia, with a cinnamon and peppery taste.

Can be used in either sweet or savory dishes, including pasta sauces, cheese dishes, cake or milk (or milk alternative) puddings.

Oregano

Also from the mint family, similar to marjoram but stronger with an earthy, aromatic flavor.

Prepared in Mediterranean dishes. Excellent in tomato based sauces and stews. Complements, chicken, fish and meat dishes.

Parsley

Most common types are curly or Italian flat leaf. Mildly fresh aromatic flavor. Supposedly helps keep breath fresh smelling.

Soups, salads, sauces and casseroles. Use with any vegetable, potato or grain dish.

Rosemary

Pine-like, distinct flavor used either fresh or dried. Very strong and savory.

Marinades, vegetables, chicken and fish dishes. Complements roast meats, especially lamb and chicken.

Sage

Silver green, sometimes grayish leaves in color with and earthy aromatic taste that is both sweet and bitter.

As a flavoring for stuffing, good with vegetables, cheese and meat dishes, especially pork, game and liver.

Tarragon

Sweet aromatic herb with a slighter peppery flavor reminiscent of fennel and licorice.

Soups, salads fish, chicken and egg dishes. Also good with raw or cooked tomato dishes. Complements, peas, potatoes, broccoli, carrot and asparagus.

Thyme

Tiny leaves with a minty, tea-like flavor, highly versatile.

Saute this with onions for savory eggs and omelets, stocks, marinades, sups and casseroles. Good with fish, vegetable and game dishes. Used to make bouquet garni with parsley and bay.

Citrus

Lemons, Limes, Key Limes, Clementines, Kumquats

Use the juice to enhance a variety of dishes from grilled meats to curries.

1.) Eat before you go to the party. At least you'll be full when you go and be less likely to mindfully graze.

2.) During a party, have conversations away from the food platters.  

3.) When bringing a food item to a party, consider a fruit and/or vegetable salad. Pomagranates are a bonus. Showcase fresh citrus and light dressings to shake things up. There'll already be plenty of sweets and savories. Folks will appreciate a light and energizing alternative.

4.) While enjoying holiday treats, pace yourself and pause 5 minutes after every item. Or to make this easier, focus on the conversation you're having.  If you eat slower, you'll be less likely to over eat.

5.) Don't be thirsty at the party. First satisfy your thirst with a glass of water or other non-calorie drink. 

Get healthy cooking alternatives for the holiday, I wrote, here. 

Pop Quiz:  Which beverage is the lowest in calories?  a-Nonalcoholic fruit punch, b-egg nog, or c-red wine?

a – the typical nonalcoholic fruit punch will have 115 calories per cup. 5 oz of red wine will have 120, and a cup of eggnog will have 225. 

For the Freezer
Spinach
Edemame
Other vegetables
Meats of choice – can be froze 3-4 months – (fish needs to be wrapped tightly)
Walnuts
Almonds
Blueberries
Strawbarries
Raspberries

If you have something to add, please let me know!