Most Americans are crazy about shrimp. We can’t seem to get enough of these succulent little creatures. In fact, we eat more shrimp per capita than any other nation on earth. If you don’t believe me, just look around next time you go to a cocktail party. There can be an array of perfectly wonderful dishes – but as soon as a platter of shrimp comes out, everyone immediately gravitates toward it and devours it first.

The Most Popular Party Food and Beyond

The world of shrimp is huge. There are hundreds of species of shrimp around the world. They range from tiny to gigantic in size, and their shells come in every color of the rainbow, including some that in fact look like rainbows.

A few helpful facts on shrimp
Size matters: Shrimp is sold at the processor/wholesaler level according to the number in per pound, e.g., U 10 (under 10 per pound), 10 to 15, and so on. Keep in mind: The higher the number, the smaller the shrimp.

Buying shrimp: Shrimp – like all fish and shellfish – should have a clean, fresh “seaweedy” smell. Any hints of ammonia means that the shrimp is old (so don’t buy). I dislike the packaging methods of food in plastic that many supermarkets do these days because it denies us the use of one of our best tools to evaluate freshness – the nose.

Fresh vs. frozen: Unless you are in a place where you can buy shrimp right off the boat, all shrimp available on the market has been frozen. Once out of the water, shrimp deteriorates very quickly, and for this reason it is quickly processed and flash frozen. Most of what you get is sold with the head removed because that’s the first part to spoil. Don’t be fooled by promises like “fresh” and don’t be put off by the word “frozen.”

Shrimp shells: There is actually more flavor in the shell of the shrimp than in the meat. If you are peeling shrimp before cooking, don’t throw the shells away! Rather put them in a plastic freezer bag, seal it and toss the shrimp shells in the freezer. Next time you want ot make a fish/shellfish stock for a soup, sauce or stew, all you have to do is add them to chicken stock (canned stock is fine) and simmer them for 5 to10 minutes. Strain the shells out and discard. You’ve now got a delicious stock. The more shells you have, the more flavorful the stock. This is much better than using bottled clam juice, which is what many recipes will suggest when a fish stock is needed.

Brining: I almost always brine “green” (uncooked) shrimp before cooking them. It doesn’t take long and it adds succulence and a firmer, juicy texture that I think is fantastic. You can use a liquid brine, which is a combination of salt and brown sugar dissolved in cold water. Cover the peeled or unpeeled shrimp with the cold brine and let it sit between 15 minutes to an hour or so. Or, you can use the “dry method” by sprinkling the shrimp with a generous amount of kosher or sea salt and letting it sit for 10 to15 minutes. With either method, be sure to rinse the shrimp well before cooking to remove any excess salt. It won’t make the shrimp noticeably saltier. The “magic” results occur from osmosis. You probably learned about this in science class. It is a natural process that takes place if you have a semi-permeable membrane – in this case the shrimp. A liquid concentration will naturally migrate from the outside to the inside until it is equal on both sides. The salt is the catalyst here. It begins its migration into the shrimp, pulling along with it water and sugar. The water makes the shrimp more juicy and succulent and the sugar adds flavor. Sugar is one of nature’s best flavor enhancers, and that is why it shows up in savory dishes from many cuisines (for instance, what would savory Thai dishes be without palm or brown sugar?). Of course, you don’t want to leave the shrimp in the brine for too long or else the shrimp will become too salty. The idea is to take advantage of some of the natural osmotic movement, but then get the shrimp out before the meat is totally saturated with salt and sugar. Make sense? If not, just take my word as a chef – it works.

Here’s a simple recipe that illustrates the use of liquid brine teamed with a fresh made salsa. Grilled Brined Shrimp with Tomatillo and Avocado Salsa

John Ash, Celebrity Chef
John is a renowned chef, author and food and wine educator. He is the owner of John Ash & Company, a restaurant in Northern California with focus on local ingredients to complement the wines of the region. He has written several books, including “John Ash Cooking One-on-One” and “From the Earth to the Table.” For more information, visit www.chefjohnash.com

The articles written by guest contributors are the sole responsibility of the individual writers in terms of factual accuracy and opinion and do not necessarily reflect the views of the publisher of this blog.

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3. Tips for Leaner Cooking Techniques

It is a fact that if you want to eat healthy, you must know a thing or two about cooking your meals from scratch. Shopping for fresh ingredients and inventing better ways to prepare them can be a lot of fun, and it certainly has its benefits.

Healthy Meals
Made From Scratch

A well-stocked pantry is an important part of any functioning kitchen. Having the right staples available allows you to be more creative and more flexible with your meal plans. Learning what to stock up on and what to keep out of your pantry is essential.

Besides choosing the best and most nutritious foods, using leaner cooking techniques can make a significant difference in your diet. Here are some great ideas how you can trim unnecessary calories and fat without taking away from quality and taste.

Dips

Dips and spreads are perfect with party trays and cold food platters. Raw vegetables, chips, breads, crackers and other finger foods taste so much better with a little cream on top. If you can’t find anything ready-made you like, make your own creations.

Artichoke Dip | Grilled Eggplant Dip | Creamy Feta and Spinach Dip | Tangy Blue Cheese Dip | Hummus

Appetizers

A beautifully presented selection of bite-sized, delicious appetizers sets the stage for any great cocktail- or dinner party. It is always a good idea to include a vast variety of ingredients to give everybody a taste of something they truly enjoy. Use your imagination…

Bruschetta | Nachos | Buffalo Chicken “Wings” | Salmon Tartar on Pumpernickel Triangles | Twice Baked New Potatoes

Breads

Breads are at the base of meals in nearly every country and every culture. The French Baguette, German Pumpernickel, Indian Naan bread are all icons in their respective regions. American preferences run the gamut of baking traditions the world over, including these…

Corn Bread | Brioche Loaf | Banana Raisin Quick Bread | Fruit and Oatmeal Muffins | Orange Bran Muffins

Soups

The hearty taste of soup, especially when made from scratch with fresh ingredients, is appealing in every season. Nothing warms and nourishes the body more when its cold outside. Classic summer dishes, like cold Gazpacho and herbed cucumber soup, are most refreshing.

Lemon Chicken Soup | Minestrone Soup | Corn Chowder | Vegetable Soup | Cream of Tomato Soup

Salads

More than any other dish, salads display the fresh colors and flavors of natural foods that change with each season. The possible variations are endless. Simple combinations of your favorite ingredients can be more pleasing than many elaborate meals and take much less time.

Asian Noodle Salad with Chicken | Blackeyed Pea Salad | Caesar Salad | Greek Salad | Salad Nicoise | Farmers Market Salad | Penne Pasta with Feta, Olives and Grape Tomatoes

Side Dishes

The importance of side-dishes is often overlooked. They may not play the first violin, but they are as indispensable as the orchestra in the background. Choosing the perfect accompaniments for your main dish will make it a complete success.

Oven Fries | Vegetable Frittata | Coleslaw | Glazed Carrots | Mashed Potatoes

Main Courses

The main course is the part of the meal by which your culinary skills are measured. It deserves your sincere efforts. But that doesn’t mean you have to pull out all the stops or undergo ruinous expenditures like the heroine of “Babbette’s Feast.” Keep it simple but good.

Oven “Fried” Chicken | Chicken Pot Pie | Meatloaf | Baked Penne Pasta Italiano | Sloppy Joes

Desserts

A delicious dessert can be the climactic ending of any great meal. For this reason, it should not be considered as a simple add-on. Cookies and ice cream can be just fine, but they are no match for an irresistible work of art made by yourself with fresh ingredients.

Peach Cobbler | Chocolate Mousse | Cocoa Brownie Squares | Fruit Bars | Honey Vanilla Cheesecake | Frozen Yogurt & Fruit Parfait

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♥ Use less tahini (ground sesame seed paste) and oil than in the traditional recipe
♥ Add more spices

Makes 12 servings

Ingredients:
3 cups canned garbanzo beans, rinsed
1 tbsp. tahini
2 tbsp. lemon juice
1 tsp. ground cumin
1/2 tsp. fresh garlic, minced
1/2 tsp. chili powder
1/2 tsp. salt
1 tbsp. olive oil

Place all but the oil in a food processor and work to a thick paste. Drizzle the oil in as the machine is running. Add water if necessary to achieve the desired texture.

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Instead of this…	Calories	Fat (g)
Traditional recipe, 1 serving	103	5

Try this…	Calories	Fat (g)
Modified recipe, 1 serving	86	3

Total savings: 17 calories and 2 grams of fat per serving

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3. Dips – Grilled Eggplant Dip

♥ Substitute nonfat vanilla yogurt for regular ice cream

Makes 1 serving

Ingredients:
1/2 cup mixed berries
1/4 cup melon, cut into bite size pieces
1/2 kiwi, cut into bite size pieces
1/2 small banana, peeled and sliced
1/2 cup frozen nonfat vanilla yogurt
1 Maraschino cherry (for topping)

In alternating layers, spoon fruit (try a nice color pattern) and yogurt into a tall parfait glass. Place the Maraschino cherry on top for decoration. Keep chilled or serve immediately.

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Instead of this…	Calories	Fat (g)
Traditional recipe, 1 serving	289	13

Try this…	Calories	Fat (g)
Modified recipe, 1 serving	206	1

Total savings: 83 calories and 12 grams of fat per serving

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3. Healthy Foods Your Kids Will Love – Great Fruit Ideas

♥ Use a lower fat vinaigrette dressing with less oil than a regular salad dressing

Makes 4 servings

Ingredients:
1 large heirloom tomato, diced into bite-sized pieces
1/2 medium cucumber, diced into bit-sized pieces
1 ear yellow or white corn, husk and silk removed
1 small sweet red pepper, diced into bite-sized pieces
1 bunch baby carrots, washed and diced into bite-sized pieces
2 cups mixed salad greens, washed and torn into pieces
1/4 cup Balsamic Vinaigrette Dressing, or to taste (see recipe below)

Wash and dry all salad ingredients. Prepare tomato, cucumber, red pepper, carrots and salad greens as directed. Lightly steam the corn and let cool. Remove corn kernels from the husk. Combine all ingredients in a large bowl. Add vinaigrette dressing to taste.

Balsamic Vinaigrette Dressing:

Makes about 1 cup

Ingredients:
2 tbsp. balsamic vinegar
1 tbsp. red wine vinegar
1 tsp. Dijon mustard
1/2 tsp. light brown sugar
1/4 tsp. salt
Black pepper to taste
1/4 cup extra-virgin olive oil

Mix everything but the oils together in a small bowl. Slowly pour in oils. Whisk until blended.

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Instead of this…	Calories	Fat (g)
Traditional recipe with dressing, 1 serving	313	28

Try this…	Calories	Fat (g)
Modified recipe with dressing, 1 serving	194	14

Total savings: 119 calories and 14 grams of fat per serving

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♥ Use egg substitute in place of whole eggs.
♥ Use low fat buttermilk and orange juice.
♥ Reduce the amount of oil.

Makes 6 large muffins

Ingredients:
1/4 cup dried cranberries
1/2 cup fresh orange juice
1-1/2 cups all-purpose, unbleached flour
3/4 cup wheat or oat bran
1 cup golden brown sugar
1/2 tbsp. baking powder
1/4 tsp. salt
1/3 cup liquid egg substitute
1 cup buttermilk, low fat
Zest of one orange, finely grated
1/4 cup canola oil

Preheat oven to 375º. Plump the cranberries in the orange juice. Whisk the flour, bran, sugar, baking powder, and salt together in a bowl and set aside. Combine the egg substitute, buttermilk, oil, cranberries, and zest in another bowl. Add to the dry ingredients and mix together. Be careful to not overwork the batter. Divide the batter into muffin tins and bake until golden, or until the center springs back to the touch (about 25 to 30 minutes). Allow the muffins to cool off for at least 10 minutes.

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Instead of this…	Calories	Fat (g)
Traditional recipe, 1 muffin	638	22

Try this…	Calories	Fat (g)
Modified recipe, 1 serving (1 tbsp.)	357	10

Total savings: 281 calories and 12 grams of fat per serving

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♥ Use fruit (banana) purée to maintain moisture in the muffin.
♥ Add orange zest for flavor.
♥ Substitute egg whites for whole eggs to reduce fat content.

Makes 16 muffins

Ingredients:
1/2 cup assorted dried fruits, chopped
1/2 cup oat bran
1/2 cup rolled oats
1/2 cup all-purpose, unbleached flour
2 tbsp. brown sugar, firmly packed
1 tsp. baking powder
1 tsp. ground cinnamon
2 tsp. orange zest
1 medium banana, peeled and mashed
1/4 cup orange juice
2 tbsp. vegetable oil
2 egg whites
1 cup milk, nonfat

Blend all dry ingredients and fruits in a food processor. Remove to a mixing bowl and make a well in the center of the mixture. Combine the remaining ingredients, pour them into the well, and mix. Drop the batter into paper-lined muffin tins. Bake at 400º for about 20 minutes. Remove from pan and let cool on a rack before serving.

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Instead of this…	Calories	Fat (g)
Traditional recipe, 1 muffin	313	12

Try this…	Calories	Fat (g)
Modified recipe, 1 muffin	80	2

Total savings: 233 calories and 10 grams of fat per serving

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♥ Use low fat buttermilk in place of regular milk
♥ Add fewer eggs or use an egg substitute
♥ Use unsweetened applesauce in place of white sugar (applesauce helps to add moisture to allow for fewer eggs).
♥ Plumping the raisins makes up for smaller amounts and adds moisture to the bread.

Makes one loaf (about 12 slices)

Ingredients:
4 very ripe bananas
1/2 cup golden brown sugar
1/2 cup buttermilk, low fat
2 large eggs or 1/2 cup liquid egg replacement
2 tbsp. unsweetened applesauce
2 cups all-purpose, unbleached flour
3/4 tsp. baking soda
1/2 tsp. salt
1/2 cup raisins, plumped in boiling water for 10 minutes

Preheat oven to 350º. Spray a 9-inch loaf pan with nonstick spray. Cut bananas in big pieces and put in a bowl. Mash with a masher or fork and stir in sugar, buttermilk, eggs, and applesauce. Sift dry ingredients together and stir into the liquid along with the raisins. Spoon the batter into the pan, smoothing the top. Bake in the oven until deep golden, the center bounces back to your touch, or a skewer comes out clean (not with wet batter). Takes 45 minutes to an hour.

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Instead of this…	Calories	Fat (g)
Traditional recipe, 1 slice	189	7

Try this…	Calories	Fat (g)
Modified recipe, 1 slice	169	1

Total savings: 20 calories and 6 grams of fat per serving

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♥ Use liquid egg substitute in place of the eggs.
♥ Replace half the butter with applesauce.

Makes one loaf (8 slices)

Ingredients:
1-1/2 tsp. dry active yeast
1/4 cup sugar
2 tbsp. warm water (approx. 110º)
2 cups all-purpose, unbleached flour, sifted
1/2 tsp. salt
3/4 cup liquid egg substitute
1/3 cup unsweetened applesauce
3 tbsp. unsalted butter, softened, at room temperature

Dissolve yeast and 1 teaspoon of sugar in warm water. Set aside until foamy (5 minutes). Combine flour, the remaining sugar, and salt in a mixer. Add egg substitute and mix until the dough is smooth. Add applesauce and butter alternately. Blend each batch before adding the next. Place the dough in a lightly oiled bowl. Refrigerate for 6 hours.

Preheat oven to 350º. Turn the dough onto a lightly floured work surface. Shape into a loaf. Put it in a lightly oiled loaf pan and set aside in a warm place. When the dough rises to the top of the pan, punch it down, turn it over, and return it to the warm place until it has risen to the rim of the pan. Bake until golden brown and the dough pulls away slightly from the sides of the pan, about 40 minutes.

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Instead of this…	Calories	Fat (g)
Traditional recipe, 1 slice	241	13

Try this…	Calories	Fat (g)
Modified recipe, 1 slice	202	5

Total savings: 39 calories and 8 grams of fat per serving

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♥ Replace mayonnaise with fat-free yogurt

Makes 6 servings

Ingredients:
1 1/2 pounds small red potatoes
3/4 cup plain fat-free yogurt
3 tbsp. white wine vinegar
1 tbsp. fresh dill, minced
1 tbsp. fresh parsley, minced
1 tbsp. fresh tarragon, minced
1/2 medium onion, chopped
1 celery rib, chopped
1 small carrot, coarsely grated

Cook the potatoes until tender but firm. Cool and slice. In a large bowl, combine remaining ingredients. Add potatoes and stir well until coated. Chill in the refrigerator for several hours.

Compare and Save
Instead of this…	Calories	Fat (g)
Traditional recipe, 1 serving	241	22

Try this…	Calories	Fat (g)
Modified recipe, 1 serving	58	0

Total savings:  183 calories and 22 grams of fat per serving

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