BOOKSTORERECOMMENDED PRODUCTSSUPPORTJIM MCCAULEY/FOOD EDITORCONTACT

Home Table of Contents Free Chapter Online Order the Book Now SUBSCRIBE TO FREE NEWSLETTER   About Jim McCauley: Since childhood, Jim has known that he wanted to work in the food industry, either as a chef or owning his own restaurant. Before achieving that, Jim spent 15 years working in the entertainment industry, often helping out friends who owned and managed restaurants. In 1995, Jim moved to New York and enrolled at The French Culinary Institute (FCI). After graduating from FCI, Jim worked at a three-star Hudson Valley restaurant, outside of New York City. After a year there, he took a job as a chef working in corporate dining. Two years ago, Jim was diagnosed as diabetic, so he’s turned his training, knowledge and love of food to working on healthier and appropriate recipes that taste great. Jim resides in Manhattan with his life partner, Edward, and their two cats, Millie and Sam. He can be reached at jim.mccauley@verizon.net.

THE HEALTHY KITCHEN, FOODS, AND COOKING TECHNIQUES By Jim McCauley Food Editor, The Thyroid Diet (See "Healthy Meatloaf," one of the delicious recipes by Jim McCauley from The Thyroid Diet now.) A WELL-STOCKED KITCHEN Here is a list of what I like to keep on hand in the kitchen. More items will accumulate over time but this is a strong beginning. Explanations follow but here is a basic inventory of what I think everyone should have in the kitchen if they want to cook interesting food: Dried herbs -- Dill weed, bay leaves, herbs de Provence, marjoram, oregano, sage, thyme Spices -- Allspice, cinnamon, cayenne pepper, cloves, coriander, cumin, ground ginger, nutmeg, mustard, whole nutmeg, curry, chili powder, kosher salt, black or white peppercorns in a peppermill Oils -- Canola oil, extra virgin olive oil, peanut oil, sesame oil, cooking spray Vinegars -- Cider Vinegar, Sherry Vinegar, Rice Vinegar Sauces -- Tamari sauce (naturally brewed soy sauce), low sodium; Tabasco (red and green labels); Fish Sauce (great in Asian cooking) Pastes -- Tomato paste (in a tube), anchovy paste (again, in a tube), Better than Bouillon (chicken, beef, mushroom). Starches -- Pasta in several favorite shapes (spinach pastas are lower glycemic); quinoa; whole wheat flour; all purpose flour; high-fiber crackers; wild rice; oatmeal (I recommend Irish / steel cut, which is chewier and higher in fiber, lower glycemic index); loaf of healthy bread in freezer; cornstarch; cornmeal Canned Goods -- Crushed tomatoes (Muir Glen is an excellent brand); black beans (no lard); kidney beans; garbanzo beans; tuna (white albacore packed in water is best); roasted peppers Dried Goods -- Dried Peppers; Dried Beans; Cereal; Coconut (unsweetened) Vegetables -- I recommend keeping vegetables in the freezer so that you always have something on hand. I also freeze my own roasted peppers, cut up onions, etc; when I run out of those, I buy the packs of frozen pepper strips, cut and sliced and ready to cook. (Very convenient!) Meat -- Minimum 2 pounds of whatever favorite meat you prefer, in the freezer. (I keep 1 cut up chicken, 2 pounds of ground buffalo in the freezer so that I always have something at home, ready to use.) HERBS & SPICES One of the most important things you can do is familiarize yourself with the use of herbs and spices. These ingredients - usually with little to no calories -- that add flavor to your meals, and keep things interesting - making it less likely that you'll go looking for more flavor in unhealthy foods. Herbs are from aromatic plants, and use the leaves, stems or flowers of the plant. Most herbs can be used fresh or dried. Spices are the bark, roots, seeds, buds or berries of plants. Spices are used in their dry form. Some plants produce both an herb and a spice - for example, cilantro is an herb and coriander is a spice; both are from the same plant. Dill is an herb (dill weed is the leaves) and a spice (dill seeds). Most fresh herbs should be purchased for a specific recipe, you don't need to keep them on hand. Spices will accumulate over time; I'd buy a few each time you are at the grocery store, for recipes or because you see the spice commonly in recipes. Herbs Some common herbs include the following: Basil: Flavor is strong, warm, slightly peppery, hint of clove, goes great with tomatoes, garlic, mint. Use fresh basil whenever possible. Best used raw. (It tends to get lost when cooked in sauces.) Great in Mediterranean dishes. Bay: from the laurel tree. Tough leaves add sweet aroma, peppery flavor. Dried leaves are less bitter than fresh. Used in French cuisine, stews, soups. Remove leaf before serving - do not eat these! Chives: delicate, hollow greens in the onion family. Great as a garnish. Cilantro: sharp, tangy flavor. Widely used in Mexican, Asian and South American cuisines. Always use fresh. Dill: tiny, aromatic leaves taste like parsley mixed with anise. Commonly used in Scandinavian and Central European cuisines. Great with salmon! Lemon grass: Tropical grass that has a very thick, tough stem (almost woody). Mostly used in Indonesian and Southeast Asian cuisines. Marjoram: (Also known as sweet marjoram.) This herb has been used since ancient times. It is similar to but sweeter than thyme, more aromatic. Dried marjoram is stronger than fresh. Used in Mediterranean cuisine. (Note: "wild marjoram" is actually oregano!) Mint: Mint is a large family of herbs, but when a recipe only says mint, it is usually safe to assume they mean Spearmint. Mint doesn't get along well with other spices - except basil - and so mint is usually used as a garnish with desserts or cooked with lamb. Mint is also commonly used in Thai cuisine. Oregano: Pungent, peppery, herb used in Mediterranean cuisine, mostly Greek and Italian. (Also known as Wild Marjoram.) Oregano goes really well with tomatoes and tomato sauces. Parsley: Okay, this one is the most used herb in the world (and you just thought of it as a garnish!). Comes in flat or curly varieties. Flavor is the epitome of green, fresh, clean. Parsley is one of the herbs that really has particular health benefits. Rosemary: These are the leaves from an evergreen bush. The needles are stiff and needlelike. Rosemary is highly aromatic, smelling of pine or camphor oil. Dried rosemary is not as flavorful. The stems are great added to a marinade or soup / stew, then removed before serving. Rosemary is commonly used in Mediterranean cuisine. Sage: Fuzzy leaves that were thought to have medicinal properties for centuries. Now we think of it as the herb for chicken or turkey stuffing. Sage is strong flavored and not usually used with many other herbs. Dried sage is fine to use. Tarragon: This is one of my favorite herbs - I love the flavor. I use it mostly with chicken, fish and in sauces. It's quite French! I much prefer fresh to dried. Thyme: (Please don't pronounce the "H." It's pronounced just like time.) Thyme was used by the ancient Egyptians, making it one of the oldest herbs. Thyme can be used fresh or dry. Thyme is one of the most versatile of herbs, going well with most all cuisines. Herb Blends Popular herb blends include: Bouquet Garni: a mixture of herbs used to flavor soups, stocks. Thyme, bay leaf, parsley stems, and peppercorns are wrapped in cheesecloth before adding to the soup or stock. Herbs de Provence: A combination of herbs. Often, combines tarragon, thyme, lavender, basil, fennel, savory and rosemary. (Brands sometimes use different herb combinations.) Spices Popular spices include the following. Allspice: It's a common misconception that allspice is a combination of cloves, nutmeg and cinnamon. Not so. It's actually from a berry grown on a tree in the Caribbean, commonly from Jamaica. It is available whole or ground. Can be used in curries or in desserts. Anise: Think licorice. That's the big flavor. Star Anise: This is a dried, star shaped fruit of a Chinese magnolia tree. It is not related to anise but the flavor is similar, though slightly more bitter. I like to add it to poaching liquids. Commonly used in Chinese cuisine. Capers: Pickled or salted buds from a small bush that grows in the Mediterranean. Never used fresh, the dried variety is used in sauces and with fish and game. Commonly used in French cuisine. Caraway: Caraway is considered the oldest spice. It was used in the Stone Age, seeds have been found in ancient tombs in Egypt. It is used throughout Europe and Asia (temperate regions) in breads, meat dishes and with cabbage. Commonly used in German and Austrian cuisines. Cardamom: Very expensive, highly aromatic. Used commonly in Indian and Middle Eastern cuisines. Also, Scandinavians commonly use it in pastries and breads. Chiles: Chiles include the whole family of Capsicum plants, which come in all shapes and sizes and varieties. Always try to clarify in a recipe. Chili Powder is a blend of peppers used in making chili. Red Pepper: usually means Cayenne Pepper. Hot, gets hotter in a recipe as the flavors develop. Paprika: Ground red pepper, can be sweet to hot, commonly used in Spanish and Eastern European cuisines. I like paprika with potatoes. Also commonly used as a sprinkle over eggs. Cinnamon: Cinnamon has a lot of history, as another of the world's oldest spices. Mostly thought to be used for sweet pastries, can also be judiciously added to stews for an interesting note. Cloves: Cloves are extremely pungent, very flavorful (little goes a long way!). Can be used whole or ground. Coriander: Seeds from the cilantro plant, they are distinctively sweet, spicy and quite aromatic. Commonly used in Mexican and Indian cuisines, and in pickling. Cumin: Oddly, it's related to parsley. The flavors don't reflect that at all. Cumin is pungent, sharp, earthy flavor that dominates. Commonly used in Mexican, Indian, and Middle Eastern cuisines. Ginger: Well known spice which comes from the root of a beautiful flowering plant. Most commonly used in Indian and Asian cuisines. Juniper: A berry that is actually the flavoring for gin, a strong flavor, often used in sauces with game dishes. Mustard: available in seed or ground; sharp, hot flavor. Commonly used in pickling. Nutmeg: These seeds are strong and sweet, aromatic. Use freshly grated, not dried. Commonly used in European cuisine. Turmeric: Dried turmeric is mostly used to color food, sauces and sometimes used as a dye. Makes everything BRIGHT yellow. Turmeric is what makes Indian curries yellow. Spice Blends Popular spice blends include: Chinese Five-Spice Powder: Equal parts finely ground pepper, star anise, cloves, cinnamon and fennel. Curry: I bet you thought curry was a spice! Curry is a blend of at least eight spices and they can differ from region to region in India. Commonly, a curry has ground black pepper, cinnamon, cloves, coriander, cumin, ginger, mace and turmeric. Pickling Spice: Most blends have black peppercorns, red chiles, allspice, cloves, ginger, mustard seed, coriander, bay leaves and dill. About Salt I cook with Kosher salt. This is not a religious observance but rather a choice. Kosher salt is a larger crystal than table salt. It is easier to handle with your fingers, has a great flavor, and also is less 'salty' than table salt (because of volume, a teaspoon of finer grained table salt actually has more salt in it). OILS Oils are fats that are liquid at room temperature. (Shortening is a fat that is solid at room temperature.) Things to consider with oils are flavor, smoke point, and fat composition. Oils are all pure fat - each is about 125 calories per tablespoon - but they differ in composition (saturated, polyunsaturated, and monounsaturated). Smoke point refers to the temperature at which the oil begins to smoke. A high smoke point means the oil can be heated to a high temperature without starting to break down. Oils should be stored in cool, dark areas. They do go rancid, so check their flavor before using. Descriptions of common oils: Avocado Oil: Nutty flavor, green color, avocado aroma. Great for sautéing (highest smoke point of all oils), and for salad dressings. Canola Oil: Processed from rapeseeds, very nice, no flavor of its own, and high smoke point. Coconut Oil: Controversial, because it is high in saturated fat, but rich in medium chain triglycerides. Rich, sweetish flavor, particularly good in smoothies, or in Asian cuisine, but can be used for stir fry, sautéing vegetables, etc. Corn Oil: Almost no taste, no aroma, high smoke point. Commonly used for making salad dressings and mayonnaise. Olive Oil: Commonly used, sometimes the labeling gets confusing. Here's what the types are and what that means: Extra Virgin - first press Virgin - not first press but no chemical processing or heat Pure - heated and chemically processed but lighter in flavor and less expensive Peanut Oil: Great taste, excellent for sautéing, high smoke point Rapeseed Oil: See canola oil. (Common to Scandinavian cuisine.) Safflower Oil: Flavorless, odorless, very high in polyunsaturates. Good for salad dressings because it doesn't solidify when refrigerated. Sesame Oil: Two types: light and dark. Light is great for salad dressings and sautéing. The dark is much stronger flavored and great to drizzle as a flavor accent (common in Asian and Indian cuisines). Walnut Oil: Distinctive and nutty flavor, excellent drizzled over salads and entrees. Walnut oil goes rancid quickly, so I keep the oil in the refrigerator. Shortenings: I try to avoid using shortenings, as they all seem to be full of trans-fatty acids. Cooking Spray There are several major brands of cooking spray available in markets. They all work well and about the same. I try to find ones that have a higher percentage of lecithin, which has a non-stick property. I also use a spray pump bottle (purchased at cooking stores) that I fill with olive oil. You pump the cap and then can spray your pan. This is especially good if there is a kind of oil you want to use for flavor but to use sparingly - put it in this bottle and spray your flavor oil. You'll get the full flavor without having to use much oil. (Especially good with sesame oil.) VINEGARS Vinegar is made from fermented liquids that a bacteria solution turns sour. The name literally means, "sour wine". (French, vin = wine, aigre = sour) Different vinegars are an important part of cooking White Vinegar - A bit harsh tasting, but great for pickling, and for cleaning glass. Wine Vinegars - there are several varieties you should keep on hand Red Wine Vinegar - pedestrian but familiar and gentle Cider Vinegar - commonly used in cooking and for salad dressings Malt Vinegar - made from malted barley, common in Britain Balsamic Vinegar - true Balsamic vinegar is aged in barrels for years and is very expensive; most inexpensive balsamic vinegars in stores are just plain wine vinegar with syrup added. Balsamic vinegars often contain sulfites. Rice Vinegar - mild and slightly sweet, common to Asian cuisines. GROCERY SHOPPING Eating well and losing weight usually means you will need to familiarize yourself with the local grocery store. For some people, a trip to the grocery store or market is a relaxing and creative project. For most people, it's misery. If you don't like to wander the aisles, perusing the shelves and reading the labels, there are a few things you can do to make it less of a chore. Be organized. Plan your week's menus and create a shopping list from that. The shopping list is best organized into areas, similar to the layout of the store: meats together, fruits and vegetables together, canned goods, dry goods, cleaning supplies. Shop when you have time. Okay, this sounds obvious, but when it's something we don't like doing, we put it off until we have no time to do it and then it's a crisis to get food on the table. (This is also the most common reason that we sabotage ourselves, and don't follow a good meal plan - we get too hungry, we don't have the healthy foods around, and we grab something that is convenient - usually full of starchy simple carbohydrates, high in unhealthy fats, high sodium.) So, create the time to shop. Make it important and realize that it's as important a part of your weight loss effort as exercise. You don't have to go alone. Yes, you have to shop but there is nothing that says you can't make a "shopping date" with a friend. If you're single - well, late night shopping in some cities is the latest and best way to meet other singles. Who knows? Know that most of the healthy foods you are shopping for are located around the perimeter of the store. Fresh fruits, vegetables, meats and dairy products are almost always located around the edges of the store. In the aisles, beware particularly of the middle shelves of the aisles - the height of a grocery cart. Marketers have carefully laid out the shelves with the most colorfully decorated boxes at the eye level of children riding in carts, to get kids in carts to grab the "pretty" boxes, "fun" foods and "cool" boxes - also known as junk food. They know that while a parent may put back four of the five items, the fifth may stay in the cart. Crying children making a scene do not add to a productive shopping experience. Also, when looking for cereals that are the healthiest, look high and low, and not middle of the shelf. The high-fiber, lower-sugar cereals are usually high on the top shelf or low on the bottom shelf, while the sugary, unhealthy cereals are dead center at eye level for children. Generally, you don't need to read the label of the brightly colored boxed cereals. If they are marketing to the kids and not adults, they usually don't meet your nutritional requirements for fiber, sugar, and fat. Internet Shopping Depending on where you live, many of us can get things delivered. This can be from a full service grocery online grocery store, an organic farm co-op, a meat specialty supplier, a low-carb specialty store -- almost anything can be found on the Internet. It may be something that allows you to feel more comfortable with shopping. Above all, you need to have food at home before you need to use it. Sounds simple - but unfortunately, most of us don't plan ahead. Choosing Ingredients How can you select the best meats, the best vegetables, the best brand? Well, first of all, don't put too much pressure on yourself. You'll learn. You aren't stuck with this decision - you get to make it again in a week. There is no one right or best way to do anything. Find out what your own preferences are, and understand that they may change over time. Basic guidelines: Vegetables should be firm and have appropriate coloration. Meat and dairy packages are dated. Look for the date farthest away from today. Starches such as wild rice, quinoa, and barley generally come in boxes - these will have a date on them somewhere (often hidden on the bottom). [Note: When I bring home a box of something starchy, I put it in the freezer overnight. This kills any insects that might have found their way into the box - more common than you think -- and keeps the critters out of my cupboards.] Read labels. What do you want to look for on the label? Well, several things. First, look at carbohydrates. How many grams of carbs are in it? How many grams of fiber? Generally, you want at least 2.5 grams of fiber per serving of a starch. More fiber per serving is even better. How much sugar is in it? You'll be shocked by some of the items you wouldn't think have sugar, do. I have nothing against sugar in moderation but I prefer to add it to food myself, not hidden in foods. If all the carbs in the food are coming from sugar, and it's a high-carb, low-fiber food, it's a safe bet that it's high-glycemic. Now look at the fat content. What kind of fat is it? How much per serving is it? You get the idea. Understand what is in the food that you are going to put in your mouth. Vegetables: Most people believe that fresh vegetables are the only way to go. I love fresh vegetables. But I also buy frozen vegetables. Why? I can keep them for several months, they are good if I haven't been shopping recently, and they're convenient - they are already washed, cut and ready to cook. Also, they're healthy - they generally are frozen quite soon after being harvested - this means less of a loss of certain vitamins. With canned vegetables, read the labels, because some of them are high in sodium and preservatives. However, in some circumstances, they may work fine. Herbs and spices: If you live in an area where you can get fresh herbs, and you can afford them, I would recommend buying fresh every time -- or grow your own, if you are fortunate enough to have a garden! However, that is not to say that dried herbs cannot be used. The fresh herbs are generally more aromatic, and add a better nuance to the dish. With dried herbs, when you buy them and bring them home, mark the date on the bottle or jar. Dried herbs don't have flavor forever. Every herb is different, but there is an easy way to tell if the dried herb is too old: take some out of the jar; rub it in the palm of your hand, crushing it. Smell it. If it's rich and aromatic, then it's fine. If it barely has a smell, it's probably time to get a new jar, and until you do, you'll need to increase the quantity of the herb in whatever dish you are using it in. If there is no aroma to the crushed herb, toss it now. It's of no use to you. Spices are longer lasting, and generally keep about twice as long as a dried herb, but again, the aromatic test is the best gauge of intensity. COOKING TECHNIQUES At the French Culinary Institute, the first level covers the basics of classic French techniques: knifework, basic cooking methods and organization. While you won't be having your technique graded, you will benefit from learning some of the basics. Knifework If you haven't used a chef's knife before, at first it will feel awkward, too big and clumsy. However, with use, it'll become the first knife you reach for and will feel like an extension of yourself. Knives must be kept sharp! A sharp knife is much less likely to cut you than a dull one. Find a butcher or someone who sharpens blades to do it for you or invest in a knife sharpener (electric). I prefer someone who does it for me, someone who sharpens blades often does a better job. You don't need to have your knives sharpened more than every six to nine months. You will need to use the steel to hone your knife. Honing is not sharpening - it straightens the blade edge. This keeps the blade feeling sharp. A couple basics for safety: Never leave your knives in a sink of water. Always cut on a cutting board. A falling knife should land on the ground - do NOT try to catch it. When cutting something that you hold onto, the hand that is holding the object should have the fingers curled back toward the wrist, not extending toward the cutting blade. Here are some definitions of food cutting techniques. (Also, FYI, I use some of the terms in the recipes featured in the next section). Slice: to cut an item into relatively thin, broad pieces. A slice may be the finished cut or a first step in producing another cut. Slices should have uniform thickness. Chiffonade: used on leaves (spinach, basil, etc). Stack clean, dry leaves on top of each other and roll them like a little cigar; make fine slices across the leaves while holding the roll tightly. This produces thin shavings of the leaves. Butterfly: Slice horizontally into a meat, poultry or fish. This can form a pocket or slice almost in half, so that the meat can be folded open (like butterfly wings). Chop: To cut herbs, vegetables into either coarse or fine pieces. Uniformity is approximated (not everything is exactly the same size but close). Rough Cut: Cut an item into pieces where it is not important to have uniform size in the finished product. Dice: Cube shaped dimensions on finished product - size will be indicated (example, 1/4" dice, 1/2" dice) Julienne: Very thinly sliced strips (technically, 1/8" x 1/8" x 2 1/2 ") Mince: Cut item into very, very small pieces - also known as finely chopped. Garlic, shallots, herbs are usually minced. Using a Mandoline The mandoline is a non-mechanical cutting tool. If you're not great with your slicing, the mandoline will be your best friend! It creates uniform slices to whatever thickness you decide. Caution is needed when using, however - that blade is SHARP! Use the proper guard to hold the food. To use your mandoline, set the desired thickness for the cut. Slide the guard into place (if applicable). Slide the item to be cut against the blade in one smooth motion. Check for thickness and make adjustments while you slice. Measuring Liquids should be measured in a glass or clear plastic liquid measuring cup. Dry ingredients should be measured in nesting, metal or plastic dry measuring cups. Other Techniques Toast nuts in a shallow baking pan in a 375 degree oven until slightly aromatic and usually a touch golden, about 7 to 10 minutes. You can also toast them in a dry skillet on your stovetop over medium heat, stirring until aromatic. Toast spices in a dry skillet on your stovetop over medium heat, stirring until aromatic. Toast seeds (sesame seeds, for example) as you would toast nuts. Produce A final note: Always wash all produce in a sink full of water and dry (spin or pat dry with towel) before using. If using fresh spinach, or other dark green, wash three times (fresh water each time) before serving - there is NOTHING worse than grit in your food! Contact Food Editor Jim McCauley

The Thyroid Diet Features... Diet Planning Worksheets Eating Plans Food Lists Gourmet Recipes Information on Safe & Helpful Supplements and Herbs ON SALE AUGUST 17th! HarperCollins 400 pages, ISBN: 0-06-052444-8 List Price: $14.95 Order your copy from Amazon.com now, for $10.47, a 30% saving of $4.48 over the $14.95 list price. Or, get The Thyroid Diet -- or any of Mary Shomon's "Living Well" books -- for only $8 plus shipping from Iherb.com online. Go to Iherb now