Device Decoded

What do you think this scary looking contraption is used for in the MCL kitchens?

Leave a guess below and check back tomorrow to find out if you’re right!

Top of the morning to you! How’s everyone doing this St. Patrick’s Day? I’m sure a lot of you are wearing green today, but are you eating green as well? Nutritionists suggest eating a rainbow of colors in order to get the essential vitamins and minerals. And green foods provide some of the best nutrients around. Not to mention, there are so many options you’re bound to find a few you like or even love: lettuce, peppers, peas, asparagus, edamame, avocado, limes, pears, apples, kiwi, and on and on.

• Green leafy vegetables like spinach are a great source of iron and calcium.  That’s why Popeye ate so much.
• Green peppers can offer more vitamin C than an orange. Vitamin C is needed to prevent scurvy, a disease often associated with pirates.  Scurvy was common among sailors because they went long periods without fresh fruits and vegetables to eat. The English were the first to carry citrus fruits (mainly limes) to ward off this disease which is where the nickname “limey” came from. It’s less common in modern day, but still possible if your diet consists solely of pepperoni pizza.
• Avocados provide healthy fats as well as folate.  Folate helps prevent birth defects in unborn children so pregnant mothers might want to consider eating more guacamole.
• Eat your pears and apples with the skin on and you’re gaining an excellent source of dietary fiber.  Fiber can help reduce your appetite while also reducing your risk for heart disease and colon cancer.

So as you prepare to drink your green beer, keep in mind all the health benefits naturally green foods can provide.  Maybe that’s why the Irish are lucky…they understand the power of green.

It can be tough to get your kids to eat better.  There are so many unhealthy (and yet taste addictive) options tempting our children and making it difficult for them choose the right foods.  I try to aid my daughter in making healthy choices by limiting the number of nutrient deficient foods in the pantry and making sure there are an abundance of healthy foods for her to pick from in our home.

That means keeping the number of overly processed foods (usually loaded with sugar, salt and fat) to a minimum and upping the number of fresh fruits and vegetables.  I like to wash and chop my produce on the weekends giving us a quick on-the-go snack during the school week.  Ready-to-eat fruits and vegetables also help eliminate another barrier to grabbing a carrot stick over a bag of chips.

When we eat out, I like to order a vegetable and set it near her plate. At this point, I’m less concerned about her eating the broccoli; I just want her to know it’s there.  By doing this, I’m trying to subtly instill the knowledge that dinners don’t just consist of chicken nuggets and French fries.  Over time, I hope she’ll have a good grasp on what makes a well-rounded and sensible meal.

Since it’s the first day of Lent I thought it would be appropriate to give you a recipe for baked fish you can make at home. I’ve also got fish on the brain because for the past few months, I’ve been working on and testing new recipes for MCL Restaurant & Bakery’s annual All You Care to Eat Friday Fish Fry.

Preparations are finally over, leaving me time to share one of my favorite recipes.  It’s quick, simple and packed with flavor. I love serving it with saffron (yellow) rice and steamed asparagus.   Try it out and let me know what you think.

Recipe for Italian Baked Fish

You will need:

• Enough Tilapia, Orange Roughy or other mild-flavored white fish fillets for each person
• Italian salad dressing (I prefer Newman’s Own brand, but you can purchase a low-fat dressing for a healthier alternative)

To make:

1. Line a jelly roll pan (sided baking sheet), lasagna pan, or large casserole with foil.
2. Rinse the fish pieces and pat dry with a paper towel.
3. Place the fish pieces on the foil in a single layer.
4. Fold the sides of the foil up around the fish to form a leak proof barrier.
5. Cover the fish with the salad dressing and secure the foil to create an envelope with the fish inside. Use additional foil if necessary.
6. Refrigerate for up to 2 hours or bake immediately.
7. Bake in a preheated oven at 400⁰ until the fish is fork tender and flakes easily (approximately 15-20 minutes).

Note:  The foil packets can also be grilled over an open flame (outdoors), just be careful of leaking juices that can cause flare-ups. Remove the foil packets from the baking sheet, pan, or casserole before grilling or you risk ruining your containers.  You’ll have to adjust the cooking time for you specific outdoor grill.