Kitchen Reform tip 18/College cooking 101: Crack Protein

I haven't done anything to reform my kitchen all summer. After all, who needs it, just open the windows and let in the sunshine and fresh air -- grill a simple steak, serve up some local produce.

But now we're back in the swing, days end earlier, littles must be in bed sooner. And that means dinner on the table, before pronto. Here's a little trick: eggs. (Also great -- see below for effects on memory and learning -- for cash-strapped college students, who I hope are reading this blog!)

Eggs from the happy chickens at Hummingbird Hill are divine, but studies show even experts can't tell the difference in taste between free range and store bought eggs.

There's many ways to cook an egg. My favorite: over easy, yolks so runny they will sauce whatever else is on your plate (salmon hash, if you have a can of good wild salmon). But they are versatile for the whole family -- my 6-year-old will always eat a cheesy omelet, which does double duty by using up the leftover cheese ends too small to be useful for anything else in the cheese drawer.

Protein contains amino acids, the essential building blocks of the body. And get this: we lose protein every day when we shed skin, hair and nails. So re-upping our supply is crucial, especially if active. Animal proteins -- lean poultry, meat and fish, and low-fat dairy -- contain a complete array of amino acids, but those more inclined to a plant-based diet needn't worry. Plants too contain amino acids, though not the entire spectrum, making them suppliers of incomplete protein.

There's much to be said for protein, especially in highly bioavailable forms like protein powders and shakes, which go directly to the muscle rather than being digested and disseminated via the stomach. A recent study from Brescia University in Milan showed that protein powders containing three amino acids that we are unable to make on our own -- in particular leucine, which is the only amino acid capable of synthesizing protein in muscle -- can lengthen lifespan by up to 12% by activating the mitochondria in cells, which then slow the aging process. That's ten years for the average adult.

And egg yolks also contain choline, essential for regulating metabolic pathways and maintaining cell membranes that allow cells to get rid of toxins, as well as development of cells in the hippocampus crucial for mental acuity and development. Pregnant women, in particular, can benefit from increased choline as it can aid in developing these brain functions in the fetus and, according to research published in the journal Brain Research, can have aftereffects on brain development leaving an afterglow that helps resist age-related memory decline.

So go ahead, eat your eggs.

Easy Anytime Crepes

 1 cup milk

1 cup plus 2 tablespoons flour

2 tablespoons sugar

2 extra large eggs

4 tablespoons butter

Melt 2 Tablespoons of butter and cool. Put milk, flour, eggs, sugar and pinch of salt in blender and whiz together. Add butter and blend.

In an 8-inch nonstick skillet, melt 1 teaspoon butter. Pour a thin layer of batter into skillet and swirl to coat the bottom. Cook over medium heat until little air bubbles appear then turn over and cook 30 seconds more. 

Remove crepe from skillet and hold on a warm plate with a dish towel to cover, or in the oven. Serve filled with anything -- we like brown sugar, or thick preserves.

Enjoy!

Ramen? Rather Not. College Cooking 101

I've been asked by my step-daughter and her roommates to pay particular attention to the cash-strapped, health conscious, college student -- the ones who just raided their homes for outdated colanders, cutting boards and cook pots to outfit apartment kitchens. Who would eat Ramen, but rather not. Who need recipes that are cheap, easy and good. I am assuming that although these are not vain women, food that will not necessitate buying another wardrobe or wearing a tent would be another key feature.

Here goes.

First we stocked her spice cabinet --- good salt, fresh pepper, cinnamon, curry, cumin and ground thyme a must -- and bought good knives and real wine glasses (don't worry, they're 21. And you can never learn too early that cheap wine tastes better out of a glass that sits in your hand in a satisfying manner.) She purchased penne and canned vodka sauce, Nutella, olive oil, Balsamic vinegar and good tea (another treat that doesn't break the bank).

And now she wants to cook. And she's ready.

Rock this recipe, Boo.

Chicken Balsamic

Chicken thighs, 2 per person

balsamic vinegar

salt

garlic, peeled and sliced thin, or mushrooms if desired 

spray oil

Spray a skillet large enough to fit in all your chicken thighs. Spray generously with oil, or use about a tablespoon of olive oil and swirl to coat pan.

If using garlic, sprinkle in bottom of pan with a pinch of sea salt (the thick one) and let cook for a few minutes, or until golden. Flip and add chicken thighs. Cook 5 minutes more, until chicken thigh is browned, then flip chicken. 

Have the top of the pan at the ready. Sprinkle with balsamic (I use about 1/3 cup for 8 thighs for 3 people  and plenty of leftovers.) If using mushrooms, sprinkle over the top and cover fast. Steam will rise when the balsamic hits the pan and you want to capture it to steam the chicken -- this accounts for the moistness of the dish.

Cook until the chicken reaches at least 160 degrees, turning again to coat the chicken. The vinegar will form a nice thick glaze. (This will be about 5-10 more minutes, depending on how many thighs you've got in there. ( We didn't buy you a meat thermometer? Rats. Sorry. Christmas.)

In this picture it looks pretty brown. I assure you it is food alchemy to turn thighs to prize. I love to serve it on a chilly night with cauliflower puree and cranberry sauce. Those are not included in College Cooking 101, but go for it if you want to rock Riverside.

Astound your friends. Befuddle your enemies. Above all, eat good food.

Sante.