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Happy Cooking!

Chef Mary

Chicken and Rice Bowl from That Morning Show

Chicken and Rice Bowl

For 1 with leftovers for 1

Ingredients-

• 2 chicken breasts
• ½ c broccoli florets
• 1 roma tomato rough chopped
• 1 lemon juiced
• 3/4 c brown rice
• 1 tbsp chopped parsley
• Salt & Pepper to taste

Basil Pesto Ingredients-

• 2 garlic cloves minced
• ½ tbsp toasted pine nuts
• ½ c olive oil
• 2 tbsp Parmesan
• 10 basil leaves

Directions-

1. Salt and pepper chicken breasts, add 1 tbsp olive oil to a sauté pan and sear both sides of the chicken.
2. Once both sides are seared place in a 325-degree oven for 8-10 minutes, and once cooked dice into small pieces.
3. Cook the brown rice in 1 1/2 c water
4. Lightly blanch the broccoli in salted water and set aside
5. Chop the tomatoes into eights, and chop the parsley
6. In a large sauté pan heat 1 tbsp olive oil and add the chicken, tomatoes, broccoli and pesto*. Cook for a few minutes and add the brown rice, lemon salt, pepper and parsley.

Pesto Directions-

1. In a cuisine art, blender or mortar and pestol and blend the basil and olive oil and slowly add the minced garlic, pine nuts and Parmesan

10 Questions to Ask at a Farmers Market

From the naked eye shopping at a farmers market can seem like a dream come true for the health conscious consumer- but without the proper tools to maneuver the market you may find yourself with produce that is no better than that on your grocery store shelves.

I always encourage clients to eat organic and buy local and luckily with growing trends and an increasing demand, the availability of farmers markets and organic foods have become more prevalent. Though it sounds easy on paper, how do you shop at a farmers market?

Thanks to Sue Kocab, an Organic Farmer from Cedar Ridge Farm in Rhode Island, I have a few tips that will help you figure out how to buy at a farmers market.

10 Questions to Ask the Farmers

1. Is the market certified?
   1. Answer-You want a market to be certified so that it has to abide by certain guidelines that are designed by the state to keep your food safe. (Not all states have certification)
2. Where is the certification posted?
   1. Answer-You want your farmers market to be certified and for it to be visible. If you are not certain you can call and verify with the state.
3. If it’s not a certified farmers market, (and they do exist)- did the farmer or seller grow the food?
   • Answer- if the farmers market is not certified you want to know that the farmer grows his own produce.
4. If the farmer did not grow the produce they are selling, where does it come from?
   • Answer- though it may not be from that farmer you still want it to be grown locally.
5. Is the produce they are selling in your area in season?
   • Answer- If it isn’t you may not want to buy it, because they probably got it from somewhere else, which means it may not taste as good as it should.
6. Is the farmer certified organic?
   • Answer-You always want to see the certifications. Farmers work really hard to get it, and you are paying extra for organic, so be sure they are legitimate.
7. If they are not organic certified but they follow a lot of the guidelines ask how often they use pesticides?
   • Answer- It is always good to be aware and, typically you want a farmer that sprays occasionally rather than regularly.
8. What produce are they spraying with pesticides and chemicals?
   • Answer-Some produce absorbs it more than others. For example: strawberries have tons of pores and absorb the pesticides and chemicals more than other fruits and vegetables.
9. What is selling for the best price?
   • Answer-They’re usually aware of what is the best buy and can help you figure it out.
10. What tastes the best right now?
    • Answer- Again, they will know and are willing to help you. If you aren’t sure, ask if you can have a sample.

Bottom line- if you are not sure, ask.

With the answers to these questions you can ask yourself, “Do I want to buy this produce?”

*All states are different and there is No nationwide regulations or certification.

For more great Chef Mary's Cooking Tips, Recipes or Stories- Please go to my blog or to find out more information about Chef Mary please go to her Hail Mary's Inc website or email her questions for Ask Chef Mary Friday's at mary@hailmarysinc.com.

Also Check out Chef Mary's New Webisode on You Tube about Supporting Local Farmers!

You can also follow her on Facebook and Twitter!

Organic or Not by Dr. Elaine Rosen

This is the first time on my blog that I have allowed others to write for me. Dr. Elaine Rosen is an incredible Doctor. Her passion for changing the way children eat and live their lives is infectious. We spoke a few months ago about whether or not a person should eat organic. I wanted to share her opinions.

Chef Mary

An individual making a decision about whether or not to buy and eat organic foods may make that decision based on numerous factors including but not limited to cost, environmental benefits, and health benefits. On the subject of health benefits alone, that individual may consider nutritional quality, presence of antibiotics and hormones in food/drink, as well as exposure to pesticides in conventionally grown food. Although there has been a growing movement towards organic food over the last decade, the predominant national-level organizations that would be in a position to endorse a recommendation for organic over conventional on a global scale have been slow to articulate a consensus statement that either accepts or rejects the sum total benefits.

Within the scope of national level health organizations, the lack of consensus is noteworthy. As a pediatrician, I have been asked by my parents numerous times over the years as to whether or not I would recommend organic or not. For years, my opinion mirrored that of the American Academy of Pediatrics, which has benignly stated that there is insufficient evidence in terms of health benefits to justify the greater costs involved in purchasing just organic food. “There are no proven health benefits to buying organic,” says Dr. Melvin Heyman, member of the AAP Committee on Nutrition—a sentiment that is echoed by the other members on this committee. The absence of debate rooted in results from scientific studies is noteworthy, however. A search on the American Academy of Pediatrics website with the term “organic food” yields very few results. There are simply very few large-scale studies that have been conducted that have weighed in on the health effects of organic vs. conventional food within the pediatric population.

As a pediatrician now specializing in weight management, I have felt an obligation to newly examine all aspects of our relationship with food as it pertains to children and young adults. This has included an enrichment of my own understanding of what it means to choose organic food and drink products. I departed from the traditional pediatric literature and entered the broader world of educated opinions from other domains. I read “The Omnivore’s Dilemma” by Michael Pollan with great fascination. I spoke with farmers. I tasted organic produce with my newly educated tastebuds. I participated in a farm co-op for the first time.

I am fortunate to be a single pediatrician and not the head of a national-level decision-making body responsible for setting public health and public policy; I am very respectful of the numerous complex factors that go into setting large-scale policy. This single pediatrician is now, however, much more likely to say, “If you can afford it and it is available, there are benefits to going organic—some we already know about and some we have yet to know about.”

Now when I search for “organic food” under the American Academy of Pediatrics website, I take note of a small article that I would have ignored five years ago. It describes a small study conducted by the CDC with only 19 children that was published in Environmental Health Perspectives in 2008. In this study, these 19 children went on (5 days) and then off (5 days) an organic (pesticide free) diet. Metabolites for organophosphate pesticides were assessed in their urine both on conventional and organic diets. The chief two metabolites of these pesticides were found in 91% and 66% of urine samples of children on conventional diets—compared to negligible amounts in the urine samples of the same children on organic diets. The study was small, and the population did not reflect the diversity of the general population. The authors correctly point out that we do not yet know what the effects are of chronic low level pesticide exposure on our children’s developing brains and nervous systems. However, based on a study such as this and my research on the subject, I now feel that my pediatric colleagues need to be asking these questions right alongside their nervous parents: are these pesticides affecting our children; are the hormones and antibiotics given to our farm animals affecting our children’s health; and are there nutritional benefits to organic produce over conventional produce? I really don’t know, and neither, really, do they.

Elaine L. Rosen, MD, FAAP

California Center for Healthy Living

11/15/09

For more information please contact Dr. Elaine Rosen http://www.californiachl.com/

Anna Getty: I'm Dreaming of a Green Christmas

With the Holiday's just around the corner check out-

I'm Dreaming of a Green Christmas by Anna Getty

Be sure to check out the Cranberry Turkey Tramezzino on page 111. This hot panini type sandwich can be made with the Thanksgiving left overs and a few additions.

Anna Getty has played many roles over the course of her remarkable life: actress, fashion maven, chef, kundalini yoga teacher, writer, mother and holistic-lifestyle expert.

Anna is a true environmentalist and the go-to girl in her community for all things green.

You can also follow her on Twitter!

Thanks Anna!

Cheers Chef Mary

Mary On "That Morning Show" with Mark Long

In case you missed it, here is the link to "That Morning Show".

Tip of the day- The Pomegranate

The Pomegranate

“They are messy, impossible to eat with dignity. So much work for a few seeds.”

“But is it not the effort that makes them that much sweeter?”

-Prince of Persia: The Two thrones

A written tip to follow yesterday’s show on That Morning Show. I showed the viewing audience visually how to get pomegranate seeds out of its hard exterior shell. Though it may seem challenging it is worth it, and by buying it whole you can save a lot of money! The deliciously tart yet vibrant red seeds are what make the pomegranate so delectable. Though they look unusual and may take some getting use to, they are extremely edible.

1. Take the pomegranate and cut them into quarters.
2. Once cut, place the four individual pieces back together into a small bowl.
3. Next put the pomegranate inside of two bowls (place a larger bowl over the small bowl) to prevent juices from flying all over your kitchen.
4. Shake vigorously for a few moments to rattle the seeds, this makes the seeds loosen within the core of the fruit.
5. Remove the seeds from the bottom, and continue steps three and four until you have gotten all of the seeds.
6. Remove the larger bowl and you’ll have that delectably pungent flavor without the mess.

Recipe-Chef Mary's Pesto-

Picture from That Morning Show with Host Mark Long

Chef Mary's Pesto-

1 bunch of basil (just leaves, the stems make it too fiberous)

1/2 c olive oil

2 garlic cloves minced

1 tbsp grated parmesan cheese

light squeeze of lemon juice (about 1 tbsp)

1/2 tbsp toasted pine nuts

Add it all to a blender and puree. Add more olive oil if it is too thick.

Thanks for watching today's segment on E!'s That Morning Show. Above is the recipe for the chicken pesto rice bowl.

Happy Cooking!

Chef Mary

Culinary Connection

As a chef you learn to appreciate food from the farm to the table and everywhere in between but as a whole our culture differs from others because of our lack of tradition and ritual of eating. We eat alone, standing up, in our car, while working and on the phone. We’re disconnected from the food we eat and where it comes from. Connecting to your food can be done in two very simple ways: buying from the local farmers and eating seasonally.

“Food comes from the Earth, and technique is technique, but if you have a soul in your cooking you can transcend that to the soul of the customer” Chef de Cuisine Chef Sergio said.

Understanding why buying from local farmers is better is essential for your health. Let’s take a tomato for example a tomato is picked green so that it will last longer and can endure shipping across the country. It’s then placed in a room with ethylene gas (a non toxic gas) to turn it from green to red. Once it turns red it’s ready to be shipped across the country to your local grocery store and appear on our shelves. “When you buy a tomato, you are eating a ripe green tomato,” Farmer Bill from Bill’s Farm in Northern Michigan said. This is why tomatoes can be grainy and flavorless. Not only do they not taste as good, but they also lack the vitamins and minerals that they’d receive from staying on the vine ‘til they were good and ripe. As a chef I’m very aware of the many processes that foods go through before they appear on our shelves and for this reason I support local farmers.

By buying and eating seasonally you’ll get vegetables that are abundant for that time of year. When food is abundant, some of the middlemen are not needed because the food can be brought in from closer vicinity, allows foods to cost less for the consumer. For instance, we’re at the end of fall and the beginning of winter -pumpkins, gourds and squash are prevalent for this time of year and for the most part inexpensive. As they start to go out of season the prices will increase which will be your indication to stop buying them.

Our society that lacks ritual and tradition has to start somewhere and as I have said before starting is within you. These are just a few beginning steps that will make a big impact on your life. Awareness of both buying locally and eating seasonally will provide your body with more of the essential nutrients your body needs and it will decrease your grocery bill as a whole. This leaves you in a better mood to cook with a willingness to create a ritual for your meal, which gives your meal a soul that you can share with others.

Follow Chef Mary at The Washington Times Communities

Be sure to tune into E! for Chef Mary's Cooking Segment

11/11 between 6am – 9am EST & PST (with the exception of DirecTV, as people with that service provider will air at 6am EST / 3am PST)

Ask Mary: How do I Start Eating Healthier

Dear Chef Mary,

Congratulations on the Communities. I’m hoping that it will be a great success. I juggle a full time job as an accountant and I have two young kids. I really feel like I just don’t have the energy or the money to eat right or exercise. I am not horribly over weight but I constantly struggle at 170+/- depending on the day. I also lack motivation to do anything about it, yet there is still a part of me that searches the Internet at night for a change while my kids Olivia and Michael are asleep. They are young and with out going into too much detail I can see that my inactivity is affecting them.

Constantly Searching,

Pattie

Dear Pattie,

Thank you so much for the encouragement, I’m hoping that we’ll be a great success as well. You’re not alone, Pattie, we all have busy lives, but the truth is that change starts within and by writing this e-mail you have taken the first step in doing something about it. Everyone constantly has an inner voice saying do this do that and it’s telling us that we don’t have time to make a significant change in our life. But Pattie, let me tell you; today, is the first step of the rest of your life. Getting into the gym or initiating that walk can be challenging but after you work-out you feel amazing.

“Endorphins are mood elevators. Sometimes you just have to start a 10 minute walk, which can make a huge difference.” Said Cindy Larson a National Fitness Instructor Certified Personal Trainer- Nation Academy.

I have two simple words of encouragement to help you begin.

1. Small Changes- Understand that in the beginning little changes like walking instead of using the elevator, eating an apple instead of a candy bar, drinking more water instead of soda, these small successes will help your brain switch from negative thoughts to positive thoughts. These positive thoughts will help you feel better about yourself, which ultimately will help you make a big change. In the beginning you may think about how you want that candy bar, but one day you won’t have to think about it, and choosing NO will be your way of life.
2. Baby Steps. I want you to make one change a day, and when that feels comfortable move on to something else. Sometimes it takes a little longer to teach an old dog, new trick. Not that you’re an old dog but sometimes we feel set in our ways. It doesn’t mean that it can’t be done, it just means that it may take a little bit longer. I want you to make a life change.

So hang in there Pattie. Keep reading. I will be offering more tips in the future on ways to eat healthy and spending less. Make your self an example for your kids. Remember actions speak louder than words. So if your kids see you exercising and eating healthy foods, they will want to do the same.

“Your participation will be infectious to your children” Larson said.

Or at least it will begin to feel comfortable to them. In the long run we all want to raise our children to be healthy adults.

You are so welcome! Thanks for your notes and letting me teach at your school!

Chef Mary's Tips on Steaming, Sauteing, & Grilling

Steaming, Sautéing, Grilling Techniques

Today is the day I will give you three basic cooking techniques- steaming, sautéing, and grilling which will start you on your culinary journey. These three culinary techniques, if done correctly, can decrease the amount of fat in your dish.

When I began cooking I had a fear of burning, over seasoning, or just plain ruining something. I tried to manage those fears by following the recipe to the T. The feeling of needing a recipe and needing to follow it to its every last word is a common fear for many. The ability to conquer those fears will allow you to maneuver the kitchen with ease- leaving the recipe behind. By leaving the recipe behind you will have more enthusiasm to cook. Cooking allows you to be in control over the foods you eat, leaving you less opportunities to eat high calorie foods. Each of these cooking techniques, steaming, sautéing and grilling, consist of cooking methods, and each method is basically the same no matter what you are cooking.

Three Cooking Techniques- Steaming, Sautéing, Grilling

Steaming-

Steaming is a basic cooking technique and it’s usually a client favorite. This technique allows you to cook a vegetable or protein through steam; steam can be created by water or broth. By using broth or even a court bouillon (mixture of white wine, lemon, onions, garlic and herbs) you can give the vegetable or protein another level of flavor with out the fat. Clients always favor steamed vegetables in a court bouillon because it’s a healthy and delicious way of cooking, plus it sounds gourmet. A simple technique that leaves a big impression!

Steaming Method-

. Fill a pot 1/4 of the way with a liquid of your choice

. Place steaming basket inside

. Close the lid and wait for it to start steaming

. Once the pot is steaming, place the items inside and start cooking (this should take anywhere from 5-10 minutes!

Sautéing-

No matter what time of year, sautéing is always available and acceptable. It’s preferable to use olive oil, a monounsaturated fat (olive oil, peanut oil, grapeseed oil), to make the dish better for you. Remember that it’s all about moderation and balance. You can use about a tablespoon of olive oil to sauté. You can also try using spray olive oils so that it coats the pan and you will use less than pouring it. My favorite sautéing trick is adding water 1/2 way through the cooking process. It will release the delicious brown coating (fond) on the bottom and infuse it into what you are cooking and prevent your food from burning. Keep a glass of water next to you while you are cooking.

Sautéing Method-

. Add monounsaturated oil to a pan

. Heat stove to medium high

. Salt and pepper your protein or vegetable

. Lay gently into the pan

. Cook for, 2-3 minutes (if it starts to burn turn the heat down and add a little more fat or use my trick by adding a little water to decrease the fat you put into the pan)

. Once the first side is completely brown, flip or stir and continue to cook (turn down the heat a bit if you want to cook it thru on the stove)

Grilling-

I adore grilling, and with a hot seasoned grill you can limit the amount of fat that you have to put on to the item that you’re grilling. Vegetables usually require close supervision on the grill so they won’t burn. I typically make thick grill lines on both sides and close the lid so the item can cook through. The only exception is asparagus; I never cover asparagus because I don’t want it to over cook.

Grilling Method-

. Season* the grill with oil

. Lightly coat the item with a light brush of olive oil

. Sprinkle salt and pepper on the item

. Heat grill to medium high

. Lay the item on the grates and cook for three to four minutes (time may vary depending on what you are cooking)

. Rotate the item counter clockwise a quarter turn and continue to cook

. Flip and repeat steps five and six

. Keep lid closed while cooking (accept with asparagus)

*Season- lightly coat the grates with olive oil. Lightly coat a rag with olive oil and when the grill is hot rub the oil onto the grates. The heat will allow the oil to flow into the expanded metal and coat it so that anything placed on the grill does not stick. Do not pour the oil directly on to the grates.

For more great Chef Mary's Cooking Tips- Please go to Washington Times Communities- Hail Mary Fod of Grace or to find out more information about Chef Mary please go to her website www.marypaynemoran.com or email her questions for Ask Chef Mary Friday's at mary@hailmarysinc.com.

Also Check out Chef Mary's New Webisode on You Tube at channel chefmpm about Supporting Local Farmers!

You can also follow her on Facebook and Twitter!

Hail Mary Food of Grace

I challenge you to live a healthy life one day at a time. I encourage you to make good decisions minute by minute so at the end of the day you succeed. In a world that is saturated with misinformation about the best ways to lose weight no wonder we feel helpless. Billions of dollars are spent on advertising for the quick fix-gimmicks (No carbohydrates, only proteins or eat low fat) for the Million Dollar Question: How do we lose weight? I believe in the no diet- diet. When you take it upon yourself to eat better (lean proteins, vegetables, whole grains) and refrain from eating poorly (fatty meats, fried foods, processed snacks) then you will ultimately make your life better. Look at every day as a new opportunity and empower yourself by becoming your own advocate. The ultimate fix is within you.

As a professional chef I help people lose weight through my cooking and, as a nutritionist I guide them through my words. The truth is it’s easier for someone to lose weight when I am in control of the cooking, but it is more important in the long run to teach someone how to cook for themselves. I understand that losing weight is challenging and that life is tough, and we are all juggling an agenda but it is time to empower yourself.

I recently encountered two very young women who chose to get their stomachs stapled rather than educating themselves on how to eat properly. This is just another example of how someone can make a decision based on trend or fad vs. hard work and education. When we fall into these traps remember, we can start a new day and begin again. Eating whole foods, smaller portions, leaner proteins, making sure to hydrate yourself, exercise regularly and sleep as consistently as possible is the way to go. No matter what you have tried this is how to live your everyday life.

Life has become easy and hard in the same breath. There are drive-thru windows so we can eat in a matter of minutes. Beware, those are usually empty calories that can make you feel satisfied for a moment and then worse than you did before you ate. We send text messages and expect a response in a matter of seconds. We are a society in a hurry.

Choose to have a diet filled with fresh vegetables like kale, spinach, peppers, and broccoli rather than canned vegetables. Brown rice is a great carbohydrate to add rather than a large bowl of pasta. Eating a chicken breast without the skin grilled, or a nice white fish is better for you than a fatty t-bone. But if you love the canned vegetables, the pasta, or the T-bone how can you make it work? Try eating these things every few weeks and make the portion smaller (about the size of your palm) and remember life in moderation. Try eating it every few weeks and make the portion smaller (about the size of your palm) remember life in moderation.

Diet food doesn’t have to taste bad! In fact you don’t have to think of it as diet food at all. It can be amazing and refreshing and leave you with tons of energy whereas heavy takeout meal will leave you heavy and lethargic. The key to eating healthy is making it flavorful. Using citrus, vinegars and spices like Herbs of Provence. Layering flavors like garlic, caramelized onion and leek will leave you asking for more. These help to develop richness to a simple grilled chicken breast. Like creating sauces out of yogurts, reduced vinegars and tomato sauces. These are techniques that can be learned.

I challenge you to live your life one day at a time. I challenge you to take three minutes out of your day to make a plan for your meal. I challenge you to join me in my column and learn how to enhance your life through food. Let’s grow from where we have been, and let us return to the balance for tomorrow. Fast food really doesn’t make life easier- it creates more problems than it solves. I will be giving recipes, tips and information from farmers, chefs, fitness instructors, doctors and actors that live healthy lives but still eat delicious food.

The Washington Times Communities Section also features this article. I will be writing with them every Monday, Wednesday and Friday

Check it out! Click on the Link Below and Find Hail Mary Food of Grace

http://communities.washingtontimes.com/

Cooking with Chef Mary: Pond Hill Farm- Reasons to Support Local Farmers

Pond Hill Farm -

http://www.pondhill.com/

(231) 526-3276

5581 S Lake Shore Dr, Harbor Springs, MI 49740

Special thanks to Farmer Jimmy and his family and Farmer Tim

The Washington Times Communities!

Look whose on the front page of the Communities with the Washington Times. The communities is officially launching on Monday, so check back in everyday to read all about health and nutrition.

http://community.washingtontimes.com/neighborhood/hail-mary-food-grace/2009/oct/30/vegetable-vitality/