cooking tips

may 2001

Gourmets, Gourmands, and Other Foodies A Cookbook for Unrestricted Tastes on Restricted Diets, $12.95 By Chef Barrae PO Box 540913, Lake Worth, FL 33454-0913 In the Introduction of this book, we learn that Chef Barrae is a self-taught cook who has spent a great deal of time researching this book. She uses her love of the flavors from Asian countries, as well as the Mediterranean, both types of cuisine focusing on a variety of fresh ingredients. She writes, "The main dishes stem from aromatic, fresh vegetables and fruits and are prepared with simplicity. Healthy, whole grains are added into this picture completing the balanced diet." This is the Chef's idea of a healthy lifestyle and diet. To further simplify exchange counting, Chef Barrae has entrees with all the meal's exchanges in one dish. Her regime for the main courses is 3 lean or medium fat protein exchanges, 2 carbohydrate exchanges. 2 vegetable exchanges, 3 fat exchanges and 1 fruit exchange, which was given her by her nutritionist when she was diagnosed with type 2 diabetes. You will need to follow your meal plan as per your long and short-term goals. There is much to like and learn in this book. There are charts for safe cooking temperature, storage of food, and food storage, as well as a description of various food-borne illnesses. The Chef lists her favorite ingredients and the reasons she selects them. She gives brand names which give the reader a starting point for savvy shopping of ingredients to use in diabetic recipes. I also I particularly liked her Ten Helpful Hints. Tip #1 is "I never throw anything away..." If you count carbohydrates, Chef Barrae has charts for counting unbleached flour, whole wheat flour, all-purpose white flour, and corn mesa. If you are a beginning cook, the definition of cooking terms and the Food Glossary will be pages that will be dogged-eared from the first day.` The book includes Main Courses of Poultry, Beef and Veal, Seafood, Pork and Meatless; Pasta, Potatoes and Rice; Salads; Salsa and Vegetable Sides; Sauces; Vinaigrettes and Marinades; Desserts and Other Sweet Treats; and Snack Ideas. Don't forget to look at the Pantry Staples. Knowing what to keep on hand makes cooking much easier than if you are halfway through a recipe and have to run to the market. Most diabetics first look at the dessert recipes in a new cookbook, and so although I have tried the Mushroom and Olive Ravioli, and the Sea Bass in Sake Sauce, and thought they were right on target, I will share with you one of Chef Barrae's dessert recipes and hope that it will whet your appetite for healthy delicious meals. Thanks, Chef Barrae for your talents. BSP Crispy Filled Cookie Stix (Makes two servings of one 6" cookie stix.) filo dough, 2 sheets per cookie strip Parkay butter spray (liquid butter substitute) choice of filling:   2 Tbsp. sugar free preserves (strawberry, raspberry, blackberry. or apricot). Warm the preserves in a microwave for a few seconds to soften so they spread easier   OR 1 Tbsp. each cinnamon and brown sugar twin, combined   OR 2 Tbsp fat free cream cheese blended with 1 tsp. skim milk to soften   OR 2 Tbsp. sugar-free maple syrup (Other fillings are listed so send for the book to find out how to stuff these crispy treats with apricots and nuts.) Place the 2 sheets of filo dough on a flat surface and spray with butter. Apply choice of toppings. Roll the filo, jellyroll style to close. Place seam-side down on a baking sheet which has been covered with parchment paper. Lightly spray the top with butter. Bake in a preheated 375° oven for about 5 to7 minutes or until golden brown. Cool and cut each stick in half. Each serving contains: 80 calories, 1 carbohydrate exchange and less than 5 grams fat based on one of the 4 fillings above.