Ninja Kitchen Knife Skills

At 180degreehealth, the general sentiment is that the primary determinant of health is the quality of the diet. The two biggest concerns in the standard modern diet above all else are vegetable oil and refined sweeteners. Well guess what? Refined sweeteners and vegetable oil are the two primary sources of calories in the modern diet. Why? They are the cheapest to produce. It is all produced from massive corn monocrops in the American midwest.

This means that restaurant food, even at great restaurants, is often highly compromised with the addition of these two substances. Even in savory dishes, it’s hard to escape the use of refined sweeteners. The use of cheap cooking oils is pervasive in the restaurant industry – foods that have been sauteed, marinated, or deep fried are always chock full of cheap vegetable oil. Salads are almost as bad as the fries due to the vegetable oil base of the dressing.

The solution of course, is to cook your own food predominantly – and keeping vegetable oils and refined sugars out of your kitchen. But this seems inaccesible to most people. The greatest hindrances are know-how and time. That’s what the following video is all about.

To make your quest to become a home chef a reality, one of the most important things to master is the art of cutting. Most people are using techniques that are not only slow, but dangerous, and knives that fit that description as well.

There is only 1 proper way to cut, and this is it. If at first it takes you longer, be resilient. Learning new skills is hard and challenging. It is also rewarding for those with the perseverance to get past mistakes, nicked fingers, and drudgery.

My instructions are simple. To make home cooking a tangible reality, you must learn how to use a knife properly. When you have, you will be empowered and enjoy cooking more than ever before – while spending less of your precious time doing it. Buy a large, and good-quality wooden cutting board, 1 quality knife and steel, such as the 7″ Hollow-ground Wusthof Santoku knife featured in the video (Click here to view it for purchase), and practice these basic techniques until you have mastered them. You won’t regret it!

Baby Back Ribs

There is little in life that I enjoy more than ribs. Yes, I admit, much has to do with the sweetness of the sauce – which takes an otherwise good chunk of tasty, fatty meat and makes it like sheer crack cocaine.  But I have some good remedies for that: make your own sauce and make it REALLY spicy.

Here is a short video on how I prepare the ribs. Note: in the video I do make an error – the time and temperature required for making perfect ribs. In the video I mention that the ribs will be done in a few hours at 275F. Even at sea level, it would probably still take 4 hours at 275F. To make sure your ribs are fall-off-the-bone tender, in hindsight I would have recommended to cook them for at least 4 hours at 300 degrees F.

Anyway, really, really tasty stuff – especially during American Football playoff season. I will shred at least a half dozen slabs of ribs, this batch included, by the time the Super Bowl rolls around. Give these a try someday when you need to heat your house and you’re in need of an air-freshener that makes you salivate. Share them with friends, or people that you would like to be your friends. Works every time. It’s like giving bacon to a dog, or chocolate to your grandkids.

Homemade barbecue sauce recipe follows:

Chipotle barbecue sauce (monster batch)

Ingredients:

1 can chipotle peppers en adobo sauce

2 regular-sized cans of tomato paste

½ cup honey

½ cup molasses

½ yellow onion, peeled and cut into 2 or 3 chunks

6T mild chili powder and/or Hungarian paprika

6 whole garlic cloves, peeled

6 Bay leaves (optional)

¼ cup apple cider, balsamic, or rice wine vinegar

Sea salt to taste

Directions:

Mix all ingredients together well and simmer on low heat for at least an hour – preferably longer. Add water if consistency if too thick. Remove lid to allow excess water vapor to escape if too soupy.

When it’s finished I don’t even bother straining it or attempting to fish out bay leaves before pureeing it, but you can if you want to. I just scoop around the whole chunks of onion, garlic, and chipotles.

Note that these amounts are not set in stone, they are just ballpark estimates. Tweak the flavors to your liking. A good barbecue sauce is smoky, spicy, and has a sweet n’ sour tang to it – a synergy of tomato, vinegar, and the added sweeteners.

This is sauce is very high in sugar, so don’t abuse it. It’s damn good though and beats sauces with too many chemical flavor enhancers and enough HFCS to ruin your day.

Mushrooms

There’s a real technique to cooking mushrooms. Most people make the five tragic mushroom errors before the shrooms even have a chance to get warm. Those five errors are:

1) Washing the mushrooms with water.

2) Slicing them crosswise.

3) Adding the mushrooms to the pan before the pan is even hot.

4) Not using enough fat.

5) Crowding the pan with too many mushrooms.

By increasing the water content of the mushrooms while simultaneously increasing the surface area for cooking by slicing them thinly, a brown sear becomes a virtual impossibility. And the sear, people, is what making the perfect sautéed mushroom is all about.

So never wash mushrooms. If you see visible dirt, brush it off with your finger or a dry paper towel or custom mushroom brush (soft bristle toothbrushes work fine, but I’m just not that anal).

When you cut them, quarter them, so that all the mushrooms will be in direct contact with the skillet.

Do not overload the pan! Use either a bigger frying pan or fewer mushrooms, but never cook mushrooms more than 1 layer deep. You’ll see the single layer technique in the video.

Use plenty of fat, preferably from leftover meat searing or plain ol’ butter, and fry these puppies up. If you don’t use enough fat, they will kind of dry cook, not get brown, but instead get dehydrated. Make sure there is so much fat that even the great fat-sponge, the mushroom, cannot soak it all up.

Salt them well, and serve right away. A perfectly-cooked mushroom does not need the help of garlic or onion, which can actually pollute and overpower the clean taste of a pure, plain, mushroom. Because the mushroom is the ultimate fat sponge, it is a fantastically delicious accompaniment to many savory meals. And the mushrooms don’t exactly have to be white truffles to be good. The plain, white button mushroom or crimini can be turned into a culinary delicacy when cooked just right. With this video, and the careful instruction on mushroom cookery given in 180 Kitchen, I hope you can get it down.

And for the Love of God – Don’t stir ’em or shake the pan too much!  Let them get brown before you even think about touching them. 

Crispy-Skin Sockeye Salmon

Ten or so days ago I talked about Vitamin D in wild-caught sockeye salmon on the 180 podcast.  Other than cod livers and herring, both things you’ll be hard pressed to find or be able to eat in large quantity, Alaskan sockeye seems to be the richest whole food source of vitamin D in ze world.  It is even more important this time of year (in the Northern Hemisphere), to get as much vitamin D from your diet as possible.  At any kind of latitude, winter sun is insufficient to simulate vitamin D synthesis in the skin – our primary source of this mighty vitey.

So now that we’re deeply into the dark days of winter, it’s time to go salmon crazy.  It is thought that humans need, between sun and diet, up to 4,000IU of vitamin D each day – maybe more.  While this is easy to get in summer months while basking in the sun (a highly recommended 180 pastime), it is almost impossible to get through diet.  I won’t stop you from chugging cod liver oil, but I can tell you that I’m eating at least one pound of salmon per week – sometimes two, and will be keeping this up until at least early March. 

Although estimates differ, a 100 gram portion of sockeye can have up to 1,000IU of vitey D.  That means a pound has close to 5,000IU, give or take.  While this is certainly not 4,000 per day at a rate of 1 pound per week, it’s something substantial (the average American is lucky to ingest 200IU of vitamin D per week from whole food sources), and can hopefully tide me over until spring where I will be baking out in the sun, sans sunscreen, and getting well over 10,000IU per day.  Vitamin D is a beautiful thing, and the vast majority of modern humans are thought to have major D deficiencies according to blood serum levels.  This is particularly true if you are dark-skinned, live at far Northern or Southern latitudes, and don’t spend much time in the sun, minimally clothed without sunscreen.

And we’re just talking vitamin D here.  This says nothing of the potentially vital long chain omega 3 fatty acids EPA and DHA – salmon being among the best if not THE best source in the world, or salmon’s off-the-charts content of vitamin B-12 and the mineral selenium, both thought to be nutrients of equal importance.  Selenium is thought to be one of the greatest assets in avoiding heart disease.   

So, without further ado, here is a video on searing up some nice, crispy-skinned wild Alaskan sockeye salmon.  Enjoy with some vitamin A-rich butter, spinach, fried yams, and so forth. 

Note, to get Vitamin D in salmon, the salmon must be wild-caught salmon.  Amongst wild-caught salmon, sockeye has the highest level. 

For more on Vitey D, check out this short post at 180 Bloggie-Style

Crank your volume a little so you can hear me over the sizzle. 

Bacon-Wrapped Tenderloin

I hated to torment you guys with this impressive display of yumminess, but the urge to do so overwhelmed any and every moral I may possess. 

Unfortunately, the video I filmed last night came out sideways.  Bummer.  It was good (I’ll update this post if I can figure out how to fix it).  No matter, the process of wrapping some cow with some pig  just ain’t that difficult of a concept to understand. 

First you get yourself a whole tenderloin, trimming it up by removing some of the hard, exterior fat and removing sinews.   This takes practice, but isn’t rocket science.  It’s not unlike whittling a stick really.   

Next, you cut off the thin tail and trim up the bulky ‘head’ so that the whole tenderloin is close to uniform in size.

From there you:

1) Season tenderloin with plenty of salt and pepper, or in my case, paprika, cayenne, sea salt, and garlic powder mixed together in a “blackening spice.”

2) Lay out enough bacon strips to span the length of the tenderloin.

3) Place the tenderloin on top of the bacon strips.

4) Wrap the bacon strips snugly around the beef, not too tight or too loose, and pin each bacon strip with a toothpick or metal pin such as the kind I have in the pics.

5) Throw the whole beast on a barbecue grill, browning all the bacon on the exterior (you could bake this at very high heat if you prefer). 

6) Cook very slowly on a rack above the grill or in the oven until the meat just begins to tighten.

7) Let sit, away from the heat, for 30 minutes (called “resting,” it allows the center of the meat to get nice and warm, cooking it evenly, without the exterior getting overcooked).

8 ) Reheat for 10 minutes in the oven at say, 400 degrees F. 

9) Remove toothpicks.

10) Slice into nice portions and serve. 

Here are the photos of this amazing concoction, served with a Yukon Gold potato and Yam gratin and Caesar salad with homemade croutons and dressing. 

As always, click on the photos to enlarge.

Palmer Popcorn

This one’s dedicated to my new favorite snack – brought up in 180 Kitchen, recipe #83.  This time, Aurora and I have gotten crazy and added a little nutritional yeast to our coconutty favorite.  Aurora, by the way, is the popcorn princess.  She makes it the best.  Her recipe.  Not mine. 

I must say, there is no finer use for coconut oil.  Say what you will about butter on popcorn, but a light, expeller-pressed coconut oil shatters my best friend butter.  It defies reason I know, but try it sometime, especially if you’re seeking out the metabolic advantages of coconut oil but have failed to find a way to consume it that doesn’t make you gag. 

In the following recipe, I:

1) Place a jar of coconut oil into hot water to liquefy it.

2) Cook about a half cup of Steinke’s heirloom popcorn (awesome) in an air popper.

3) Pour lots of coconut oil (5-6 Tablespoons), 2T nutritional yeast (optional), and some sea salt over the popcorn and mix it all up a bit. 

That’s about all there is to it.  Does anyone really not have time to do this at home?  Makes a great post-dinner snack.  Get’s that ol’ tryptophan across the blood-brain barrier where happy serotonin gets made and transformed into melatonin for a long, dreamy night’s rest. 

Enjoy.

Click on the pictures below to enlarge. 

Wilted Spinach

I’ve been getting back into having that side vegetable with my meals.  Fiber is no longer a foe of mine now that my digestion is so fluid, and the nourishment of a dark green vegetable is pleasing, especially when it adds so much to the overall meal in terms of flavor and texture. 

Of all the vegetable side dishes, wilted spinach is the quickest, easiest, and perhaps the most delicious.  You don’t have to wash it or cut it up prior to use like you do with other vegetables.  It is profoundly high in micronutrients such as Vitamin K (a valuable and rare substance in the modern diet).  It’s the perfect way to utilize some pan drippings from cooking meat, fish, or in this case – bacon.  If not, cook it up with a nice tablespoon of butter. 

Anyway, here’s me, my first online video, cooking up wilted spinach to accompany my breakfast of brown rice and oxtail stew the other morning.  Hope ya’ll dig it.  For more on wilted spinach, see recipe #69 in 180 Kitchen.

McCarrison-style Chapati

Sir Robert Mack-Daddy McCarrison held the diet of the Hunzas and Sikhs of the Himalayan region as being superb.  Compared to neighboring white rice eaters, near-vegetarians in other impoverished locales, and those on a typical Western diet, the health of the Hunzas and Sikhs was unquestionably superior.  Although they were agriculturalists, they were larger, stronger, and more physically robust.  McCarrison even fed eight different mouse groups eight different diets representative of each Indian region, and the mice met the same physical proportions as the people of each respective region.  The Sikh-diet mice were huge and much more physically robust and healthy.

That’s right Paleo nerds, they were huge, ass-whoopin’ agriculturalists that ate predominantly whole, unfermented wheat in the form of fresh-ground glutinous wheat chapati, and they were amongst the healthiest humans ever documented in modern times – up there with Eskimos, Maori, Masai, and other non-grain mostly animal eaters.  Their diet was well-rounded with full-fat goat milk, cheese, and ghee and apricots, vegetables, and apricot seed oil (which is, are you getting this Ray Peat, 26% omega 6 polyunsaturated fat).

That’s right.  The Sikhs and Hunzas were touted as being cancer free, heart disease free, tooth decay free, having perfect digestion, being muscular and lean, and having the greatest longevity on earth…

… On a high-carb diet (did you hear that Eades, Washington, Lutz, Taubes, Moore, and Naughton?) revolving primarily around glutinous wheat (are you getting this Sally Fallon, unfermented and cooked for only 60 seconds), “killer” omega 6 with very little omega 3 (get that Sears and Mercola?), full-fat dairy products (paying attention Fuhrman, Barnard, Graham, Robbins, and McDougal?), and fibrous fruits and vegetables (hello Monastyrsky).

The diet was; however, profoundly nutritious and devoid of refined starch and/or sugar, additives, solvent-extracted oils, trans fats and even protein powder.  The conclusion, by McCarrison, who was notably more intelligent and whose scientific methods had far more integrity than any of the above-listed names, was that a diet rich in the full spectrum of micro and macro nutrients, devoid of refined foodstuffs, and fresh and minimally processed was the ultimate diet.  He was even able to feed this to monkeys, pigeons, and rodents with perfect health (Is this where D’Adamo tells us that each of these species has the same blood type?).

To make fresh-ground, highly-nutritious, and cheap enough to be called “cheapatis,” follow these simple directions.  It takes no more than 8 minutes to make from start to finish with practice (+1 minute for each additional chappati), is made from nonperishable whole grain, and costs about 20 cents.

1)      Fill a Braun “grain” grinder (beta endorphin slaves call it a “coffee grinder”) with whole wheat berries.  (click on photos to enlarge)

2)      Grind for 45 seconds into a nice flour.

3)      Pour into a steel, glass, or ceramic bowl.

4)      Add a pinch of salt and enough water to make a soft dough.

5)      Knead for 5 minutes while a large frying pan heats up on the stovetop to high.

6)      Roll into a ball, press, and then roll out with a rolling pin to tortilla thickness.  If your dough is too dry, it will get crumbly.  If it is too wet, it will stick, but you can prevent that by sprinkling a little white flour (gasp!) on your rolling surface.

7)      Cook, ungreased, for 30 seconds on each side – 60 seconds or longer for a more cracker-like consistency.

Smear with some soft butter while they’re still hot and serve with some other tasty vittles.  You could use these for a million different things though.  Dip ‘em in hummus, melt cheese over them, use them like tortillas for quesadillas or something, or smear with a little honey and cinnamon for a dessert-like concoction.

Here’s a highly-skilled chapati-maker making some white-flour based chapati, but the idea is the same.  Puff it up at the end too if you’re up for it.  Don’t know if it’ll work that well with coarse whole wheat flour though.

180DegreeHealth Kitchen Action

Oh it’s on!

The calorie slayer is live on wordpress, ready to throw down all things edible.

For starters, I’ll be posting tidbits here and there about my own personal diet.  From time to time we’ll get into some recipes and techniques, complete with instructional photos.  I’ll give you some choice links to some of my favorite things at what is hands down the best cooking website on earth at the moment – www. rouxbe.com  By 2010, I’m going to do some filming as well, getting into some excellent and 100% free cooking instruction to help you spank food’s ass like a pro. 

Welcome to the 180 Kitchen!  Get ready to splatter some grease! 

For a primer to the site, please read my February, 2009 eBook release: 180 Kitchen: 180 Tips, Recipes, and More.  Available HERE

For more on 180DegreeHealth, visit:

www.180degreehealth.com

www.180degreehealth.blogspot.com

Beef and Bleu

Bacon-wrapped ribeye with "melted" shallots, grilled asparagus, and Maytag bleu cheese