Pantry Staples
At our regular meeting Thursday, March 26 2015, Michelle Axtell talked about flavoring food with herbs and spices instead of salt. She said that having spices on hand as pantry staples was important and listed 25 spices that we could keep in our pantry. Old spices that have lost their aroma should be thrown out. “Check your pantry. If you can’t remember the last time you bought spices, they are probably no longer good.”
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Tip:
Check your pantry. If you can’t remember the last time you bought spices, they are probably no longer good.
Cooking with Herbs and Spices
Cooking techniques vary depending on whether you are using a fresh or dried herb or spice. For example, dried herbs and spices are typically best when added early in the cooking process so that they rehydrate whereas fresh herbs and spices are best added at the end.
Garlic, Ginger, and Peppers
Garlic, ginger, and peppers are all good choices to add flavor to foods. Add as much garlic to your dish as you like. A tip for adding a small amount of flavor is to rub the garlic clove in heated oil that will be used for sauteeing
Ginger also has many uses. Fresh ginger adds a “spicy, slightly hot taste” to your dish. It can be used in many Asian dishes, but be creative! Ginger adds a great zip.
Peppers can vary in amount of heat and flavor. Michelle mentioned banana, poblano, jalapeño, serrano, and cayenne peppers. You can increase the heat of a pepper by cooking it longer or lessen it by removing the seeds and skin.
Adding Acidity
Many people don’t think of acidity as adding flavor to their dishes, but the tart flavor of acids is one of the basic flavors. Try adding citrus juice, vinegar, wine, and tomatoes. Yogurt and buttermilk are also acidic ingredients. Add acids at the end of cooking to prevent a harsh taste.
Recipe: Caprese Chicken
Ingredients:
4 skinless chicken breasts
kosher salt and freshly ground black pepper
1/2 tsp paprika
2 Tbsp olive oil, divided
2 Tbsp roasted garlic
2 pints cherry tomatoes, halved
2 shallots, finely sliced
10 large basil leaves, finely chopped
8 oz fresh buffalo mozzarella, sliced in 1/2 inch thick slices
basalmic vinegar, to taste
Directions:
- Salt and pepper both sides of the chicken breasts and set aside.
- In a large saute pan over medium-high heat, warm 1 Tbsp olive oil. Add chicken, cover pan, and cook for about 10 minutes. Flip chicken breasts and continue cooking until the chicken is cooked thoroughly (or has reached and internal temperature of 165 degrees F).
- While chicken is cooking, in a medium sauté pan over medium-high heat, warm remaining olive oil. Add garlic and cook for about 1 minute, or until fragrant. Add tomatoes and continue sautéing until tomatoes’ skin starts to soften and wrinkle, about 5 minutes. Remove from heat and stir in basil. Set aside.
- Once chicken has reached desired doneness, top the tops of each chicken breast with 2 slices of mozzarella. Pour tomato mixture on top. Cover pan with lid once more and let the mozzarella melt, about 1-2 minutes.
- Lastly, drizzle with a splash of basaltic vinegar and serve immediately.
About Michelle Axtell
Michelle Axtell, MS, RD, LD, is a registered dietician in Oklahoma. She has been the director for Nutrition Services at Stillwater Medical Center for the last six years.
Previously, she was the Director of Nutrition at Grady Memorial Hospital for nine years and before that, she was at the Cushing Regional Hospital for one year.
Michelle received her Master’s Degree from Oklahoma State University and her undergraduate degree from Southeast Missouri State University. Michelle enjoys talking about the wonders of food and nutrition.
Note: This presentation was originally given by Matthew Peters, Diabetes Care Services, at Stillwater Medical Center.
