Tag: Food

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Simple but savvy moves for heart health

This month is all about hearts, love, and adding a little TLC to your everyday life. February is American Heart Month. This month is dedicated to driving awareness around heart disease, or cardiovascular disease (CVD). These are the leading causes of many health-related issues that can not only affect your ability to work, but impact your overall quality of life.

It’s important to know that some of the at-risk factors to heart health issues include poor diet, being overweight and lack of physical activity. To ensure that you’re on the right track to improve or maintain a healthier heart, show yourself a little more love by following some of these recommended adjustments for improving your diet by managing your portions and staying active.

Improve your diet

• Start the day with a low-fat breakfast. Try these simple ideas:

• In an electric blender, process 1⁄4 to 1⁄2 cup vitaminwater zero, 1 6 oz. carton Greek Style yogurt, and 1⁄2 cup fresh or frozen fruit to make a fruit smoothie.

• Spread toasted multi-grain waffle with 1 tablespoon peanut butter.

• Top oatmeal with chopped apple, raisins, or 1 tablespoon chopped walnuts.

• Eat every three to four hours or five to six times a day; this prevents you from becoming too hungry.

• Stay hydrated, drink plenty of water –eight to ten glasses a day will keep you hydrated. If you are looking for hydrating options in addition to water, try flavored varieties such as vitaminwater zero or sparkling water. Most importantly, remember that all beverages hydrate. Thirst is an indicator of dehydration and sometimes thirst is confused with hunger.

• Include more fiber in your diet such as whole grain breads and cereals, beans, legumes, and nuts. Higher fiber will aid in helping you feel full.

• Include more vegetables and fruits—these too will help fill you up, and not out.

Manage weight with right-size portions

It’s important to have a good relationship with food, so my mantra is “all foods and beverages can fit into a balanced diet in moderation.” Below are some guidelines to help you keep portion control in mind and some products that can help you do so.

• Choose 3-oz. portions of lean meat, fish, or poultry. This is a serving about the size of a deck of cards.

• For fruits and vegetables, consider a portion about the size of a baseball. If you enjoy avocado, go for one-half of a medium avocado.

• Servings for grains, beans, and legumes should compare to the size of an adult fist.

• Beverages also come in perfectly-portioned sizes. Coca-Cola has mini-cans available at about 7.5 ounces.

Keep it moving

Regular physical activity and exercise can have long term positive effects along with reducing the risk of developing cardiovascular disease. By getting your body moving, you can improve control of your weight, combat heart disease, increase your energy and mood, decrease stress, and improve your sex life.

Scheduling the time to exercise on your calendar will help make it part of your standard daily routine. If you cannot set aside a 30 to 45-minute block of time, do several 5-10-minute segments daily. The buddy system works well here—having a friend on board will help keep you both motivated and on task.

Take Away: Focus on heart health this month. Start to make life long changes to your lifestyle choices and show a little love to your heart and those you care about around you.

 

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Waist watching? Add soup, whole grains, citrus

As we start the New Year, I’ve had a ton of questions from my clients who are focused on giving a jump-start to their healthy lifestyle goals.

I’ve had questions on the Green cleanse, shapely shakes, citrus cleanse, green tea diet, food lovers cleanse, and more.

My response to those inquiries is consistent with my mantra — “For better health: All things in moderation. There is not one food that is all good or all bad for you.”

Now there are some food choices that can aid you in moving forward on the path to a healthier you.

Take soup for instance. Research published in the Journal Appetite showed that people who started lunch with vegetable soup ended up eating 20 percent less than those who skipped the soup.

The key to adding soup to your meal plan is to choose one that is broth-based, which is low energy density, and provides fewer calories per gram than other foods, and contains low to moderate amounts of sodium.

Soup contributes to a feeling of fullness, so by starting a meal with soup, it can prevent you from overeating.

Whole grain foods are also excellent choices for a healthy lifestyle. They are high in fiber, which can be helpful in weight management and weight loss.

Whole grains have always been around, but the “on-trend” group in the whole grain family falls under the moniker of ancient grains. These are grains such as farro, quinoa, and sorghum.

Farro is often labeled the “mother of all wheat species.” The grain is highly regarded in Italy and fast becoming one of the popular grains on-trend in the USA. Whole grain farro is high in fiber, protein, vitamin B3, and zinc. It is low in gluten.

Quinoa is technically a gluten-free seed. In cooking, however, it is used as a grain. It is high in protein, iron, and fiber.

Sorghum is a substitute for wheat, is gluten-free and also high in protein, iron, and fiber as well as a rich source of antioxidants.

Citrus fruits are also good options to include as you make steps to improve your well-being. These fruits have high fiber, high water content, and fewer calories per gram. These attributes will give you a greater feeling of fullness, helping to suppress your appetite.

Research indicates that eating a half grapefruit before meals can promote weight loss. In addition to waist-trimming qualities, grapefruit contains immune-boosting vitamins A and C, and antioxidants.

However, if you are taking prescription medication, make sure you check with your health care professional before making grapefruit part of your daily meal plan.

Take Away: You can enjoy a variety of foods eaten in moderation. Add
30 minutes of physical activity and you’ll have a head start toward your goals.

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Food trucks on the move again

While food truck festivals may be temporarily out of fashion due to the pandemic, many local trucks have regrouped, revamped, and are re-energized.

While restaurants were shuttered during Phase I and partially shuttered during Phase II here in Florida, the nature of food trucks allows them more flexibility tocontinue operating.

Rob Adler, (aka “The Weekend Concierge”) and founder of the websites Weekendbroward.com and FoodTrucksFortLauderdale. com promotes live music and local events with food trucks.

He says, “Food trucks are micro-businesses that are easy to start up, but have presented a challenge during the pandemic. There are still business opportunities in catering events or in “on-consignment,” but these can be economically risky because you don’t know how much food to purchase in advance.”

“Food trucks should be your mobile ad for a catering business or restaurant,” he says. “You need to be creative and make the right connections. Very few trucks can survive with only weekend events.”

“You can’t just park on the corner and think people will flock to your truck,” he says, noting that before the pandemic hit, 500 food trucks were registered between Miami and West Palm Beach. “You have to be a hustler.”

According to a recent economic census, 5,970 food trucks were operating nationwide in 2018, nearly double the 3,281 in 2013. The average sales per food truck establishment was $226,291, with average sales per employee at $86,212.

Along with California and Texas, Florida was in the top three in food truck sales in 2017 registering $98.3 million.

With numbers like this, it’s no wonder that buying, owning, and running a food truck is an appealing prospect to many.

Transplanted New Yorkers Peggie Ann Blain and her financé Bruno Maxino (aka Chef Max) have been running Bruno’s Catering Food Truck in the tri-county area for the past eight years.

Adler is their agent and Blain says, “Rob is a well-loved guy and very popular with the food truck set. He has a heart of gold and we all love and respect him.”

With an eclectic menu, “international meets New York flair,” it’s a selection anyone from any walk of life can taste and enjoy, says Blain.

Their signature dish is one Chef Max created – a griot burrito, combining flavors both from Haiti and Mexico with pulled pork, slaw vinaigrette, and black rice drizzled with a homemade 15-way honey mustard BBQ sauce.

In 2018 they won an award for the best food truck at the iHeartRadio awards for serving the freshest “eats on the streets.”

As part of their reinvention, Blain and Maxino plan to open a brick and mortar location on NE 13th St. in downtown Ft. Lauderdale.

They have provided catering to many essential hospital workers during the pandemic, including at Broward Health Medical Center and JFK Hospital in West Palm Beach.

Likewise, Coconut Creek residents Daniella and Michael Jaimes are first-time food truck operators. Owners of American Limo, they had the opportunity to branch out and purchase a new food truck and planned to start their Burger Town operations in mid-October.

While their specialty is Colombian burgers made with a pineapple sauce, onion, bacon, and a variety of dipping sauces, they will offer regular American-style cheese and bacon burgers as well as hot dogs and quesadillas.

Another specialty is their Colombian sweet corn, known as maicito, served with mozzarella cheese, potato sticks, and sauces.

“We will start with the basics and branch out from there,” says Danielle Jaimes.

Another husband and wife food truck team is the Mediterranean-themed Tornado Food owned by Natalia Navarro, a former medical office manager originally from Argentina and her husband Achraf Zariat, a former fl ight attendant for Tunisair.

The two met and married locally and decided to launch a business together.

“We wanted to be entrepreneurs,” says Navarro. “We had a restaurant in Miami that we closed due to the pandemic.”

With some financial assistance and $3,000, they were able to start their first food truck selling a tornado potato – a spiral cut potato on a stick fried to a golden brown and fully loaded with cheese sauce, bacon, etc.

Chef Max

Their specialty is the home-made potato along with lamb, chicken, or shrimp gyros. They make all their sauces, including hummus and tzatziki sauce.

They also operate a second truck offering mostly American style food, including Aloha hotdogs (hotdogs topped with pineapple, red onions, jalapeño, and a sweet ansour sauce), Tornado Mac & Cheese, and shredded beef sandwiches.

Pre-pandemic, they’ve traveled throughout the state to many events, including the NASCAR event in Homestead, Balloon Festivals such as the hot air glowing balloon festival in Orlando, Car and Coffee in West Palm Beach, and the Facetime. Lauderdale Air Show.

However, what Navarro says really draws the crowds is their “Dragon Breath,” a 16 oz. cup of giant fruity puffs, blasted with liquid nitrogen and covered in chocolate syrup, a favorite for kids who can blow out dragon breath, which sells for $10.

“The kids love it,” says Navarro. “Sometimes there are more than 50 kids in line, with no end in sight.”

“Food trucks are no longer a novelty,” says Navarro. “We’re two hard-working immigrants trying to make a living and doing our best. It’s a lot of work, but we’re happy.”

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Meal kits cater to a cavalcade of culinary cravings

One of the latest, hottest trends in food is the fresh-food meal-kit delivery subscription service. Recipes and pre-measured ingredients for meals that you choose, or can be chosen for you, arrive in insulated boxes and are delivered to your home weekly, so you can make fresh, tasty meals quickly. Business is booming. According to Statista.com, sales of fresh-food meal-kits were $1.5 billion in 2016 and expected to reach $11.6 billion by 2022.

The reasons to subscribe to a service are many. Maybe you don’t have time (or inclination in this time of COVID-19) to plan out menus, grocery shop, and then cook. Or takeout isn’t the taste sensation it used to be. Perhaps cooking prowess has not been your strong suit and you want to learn basic cooking skills. Rather than experiment and risk a disappointing outcome, you want to cook something tried and true with no guesswork.

Or it could be you’re craving for new foods and flavors, but you don’t want to purchase lots of new ingredients that may end up going to waste, either because you only need a small amount for an individual recipe, or because you’re positive you’re never going to use the rest of that sweetbread in any recipe for the rest of your life.

How many of us have gone to the grocery store needing just a few items and come home with food we didn’t need or were trying to avoid? A fresh- food meal-kit delivery service might help keep you on track. Or maybe you want to eat differently for other health reasons or because of philosophical or environmental considerations and preferences.

Additionally, a meal-kit delivery service might make a good gift. Treating someone to door-delivered easy-to-make meals might make their week.

 

Choosing the right service will take a little research. If you Google meal delivery services, you’ll find lists and ratings from a wide variety of sources, and dozens of meal services to choose from. Because meal-kit delivery service is a very dynamic segment of the food industry, companies continually innovate and merge/enter/leave the market. So, once you’ve found the service(s) you want to try, it’s best to get the latest information from their website. Read what past and present subscribers have to say about a service. You can check Yelp reviews, as well.

When evaluating what meal-kit delivery service to use, there are several factors you’ll want to consider, such as:

What’s on the menu

Some services cater to specific dietary wants and needs; others with broader menus might offer meals that meet those needs even though it is not their specific focus. You will also want to note how many weekly options there are to choose from and how often they rotate the menu.

For overall variety and popularity, HelloFresh, Freshly, and Blue Apron might be good possibilities.

For meeting health and diet needs, Diet-to-Go and Nutrisystem offer multiple options.

For those wanting to eat organic/vegetarian/vegan/plant-based, Sun Basket, Purple Carrot, and Green Chef offer many options.

For foodies, Martha & Marley Spoon, from Martha Stewart, offers a range of selections.

Cost

Cost per serving is generally in the $10 range (Dinnerly positions itself as costing less than average) but can vary depending on the number of meals and quantity ordered, shipping costs, current promotions, etc. Competition is keen. Many companies have enticing introductory offers, as well as referral programs that entitle subscribers to offer a friend a free trial.

Flexibility

How many meals and servings you are required to order weekly varies by company. Some programs might be better for singles, others for families. You might also want to find out if the service allows for ingredient substitutions, increased portion sizes, etc.

It pays to know the service’s subscription commitment/ suspension/cancellation policy. Also, take note of when you need to order your next week’s meals and what happens if you miss that window, as well as what day of the week/time of day you can expect the delivery. While the meals are packaged for freshness, another consideration is how long after delivery is freshness guaranteed, so if the shipment is delayed or you can’t pick up the delivery as quickly as you planned, you know what to expect.

What you need to have on hand

Check what utensils and ingredients are needed to make the recipes. Regarding ingredients, many meal-kit service recipes require you have just the basics, such as salt, pepper, and oil. For others, you might need to supply items such as eggs and flour.

Time

While most meal delivery service kit meals will take up to 45 minutes to prepare, Freshly delivers pre-cooked meals that only require reheating.

While fresh-food meal-kit delivery services aren’t for everyone, if you are looking to try one, the options are numerous, and look to be quite tasty!

By Ellen Marsden

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RECIPE: Honey-Mustard Salmon

INGREDIENTS

  • 1 Tbsp Butter

  • 1 Tbsp Brown Sugar

  • 2 Tbsp Dijon Mustard

  • 1 Tbsp Honey

  • 1 Tbsp Soy Sauce

  • 1/2 Tbsp Olive Oil

  • Salt and Black Pepper to taste

  • 4 Salmon Fillets (6 OZ EACH)

  • Roasted Parmesan Asparagus

DIRECTIONS

Preheat the oven to 400F. Combine the butter and brown sugar in a
bowl and microwave for 30 seconds, until the butter and sugar have
melted together. Stir in the mustard, honey, and soy sauce.

Heat the oil in an ovenproof skillet over high heat. Season the salmon
with salt and pepper and add to the pan flesh-side down. Cook for 3
to 4 minutes until fully browned and flip. Brush with half of the glaze
and place the pan in the oven until the salmon is firm and flaky (but
before the white fat begins to form on the surface), about 5 minutes.
Remove, brush the salmon with more of the honey mustard.

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The Fish Joint offers great seafood in Coconut Creek

The Fish Joint on the corner of Wiles & Lyons roads in Coconut Creek features an all-star menu of your favorite seafood options. They are open for takeout and have plenty of space for socially-distanced dining and outdoor seating.

Quality, fresh fish is the key to any great seafood place. The Fish Joint is no exception. Walking up to the counter, you’ll find fresh catches from local fishermen on display.

The special of the day was the lobster roll. They offer both hot and cold options. I had the hot option, which was a classic roll filled to the brim with delicious lobster meat. The owner, Brian, said they use the highest grade lobster meat for their rolls, and these have been a popular item.

On the menu is another of my favorites, conch fritters. I fell in love with queen conch meat when I was in Turks and Caicos. Queen conch, which used to be found in high quantities in the Florida Keys until the 70s, are often sourced from the Bahamas and Turks and Caicos. The Fish Joint orders large quantities when they are in season, and the fritters provide a delightful crunch.

The seafood platter I ordered consisting of mahi-mahi, diver scallops, and shrimp was delicious and cooked to perfection. The locally sourced mahi-mahi was tender and not dry. The blackened shrimp and scallops had the perfect amount of spices, so as not to overpower the delicate flavors.

All the food came in takeout boxes, because of the new normal. The box is specially designed to allow for steam to escape and minimize humidity and condensation for the trip home. It made it easy to take the leftovers home, with all the food staying fresh until reheated the next day. It’s good to see The Fish Joint taking the extra effort to ensure a great experience for takeout customers.

The menu also contained other items like the crab boil and fish tacos, and for landlubbers, a great burger and grilled cheese. So if you are looking for incredible, local seafood at reasonable prices, check out The Fish Joint, you won’t be disappointed.

 

By Curiously Hungry

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Kosta’s Greek Eatery

It starts with the menu, which proudly announces its philosophy, “Where Everyone Is Welcome.” Further down we learn that there is a private room for “Big Fat Greek Weddings”.

Of course, even before the menus arrive one might hear the crashing of dishes as Kosta, the owner and chef at Kosta’s Greek Eatery (5024 N. Federal Highway, Lighthouse Point, 954-571-3842), smashes plates against the stone-like tile floor signaling a mighty greeting and a wish for good health for arriving guests (customers). Then the wait-personnel, with proud and happy grins, usher you to your seats; large tables, anticipating large meals.

No one, absolutely no one, is ever disappointed. This truly Greek eatery is a wonderful family restaurant serving truly authentic Greek foods in an environment reminiscent of Greek eateries throughout the Greek Isles. The food is marvelous, the atmosphere is light and cordial and the waitstaff is highly professional and fully knowledgeable of each item on this wonderfully balanced menu. Actually, all the fancy words are not sufficient to describe the one critical element so essential for such restaurants – is it fun?

The answer is an emphatic, “yes!” Kosta’s Greek Eatery is fun, and the food is delicious and the service is exemplary.

Kosta is a big, strapping man who consumes an entire pitcher (and more) each evening of iced tea to cool him down as he prepares mouth-watering dish after mouthwatering dish. He greets each guest regardless of how busy he is, and he still finds the extra seconds to smash his plates and keep this impromptu party going. His day, however, begins with the food buying. He trusts no one to shop for the evening’s meal and if anyone tries to sell him anything different than he demands he simply passes on to the next item. He demands the best because to him, only the best will do for his precious customers. It is evident in the quality of the food.

As usual, we ordered much too much, but that’s the advantage of being a food critic. In addition to the Three Dip Platter ($12.95) Tzatziki, Humus and Eggplant Salad served with grilled pita, we had three other appetizers.

Kosta’s Meatball Appetizer ($9.50) is clearly NOT Italian. It is sweet and is actually made leaving the chopped meat with larger pieces of the meat (less chopped) adding fantastic texture to the meatball. They were perfectly spiced making for a light, never over-bearing taste and pressed into shape without making them as hard as a baseball, so that even the chewing was enjoyable.

Then, the quintessential Greek Appetizer: Homemade Dolmades ($7.50). These Grape Leaves Stuffed with Ground Beef and White Rice, are finished with a Creamy Lemon Dill Sauce and are very light. They will convince anyone who hasn’t yet eaten Greek cuisine to start the experience immediately and to those of us who are old-timers, they “open” the evening with a joyful treat.

We also had Sautéed Calamari ($10.95) as ONLY the Greeks can make. It was served with homemade marinara sauce, wasn’t breaded, remained moist and crunchy to the bite, and stands up to any calamari served in any ethnic restaurant, anywhere.

What would a trip to a Greek Restaurant be without sampling the Greek Salad ($6.50 small and $8.50 large)? At Kosta’s, it consists of lettuce, tomato, red onion, olives, and dolmades topped with Feta cheese and tossed in a very special vinaigrette.

Our main course was initiated by a dish of Loukaniko Sausages ($13.95), which are Greek country sausages from a small village in Greece called Kastoria. These great sausages were crisp on the outside and moist and tender on the inside…just the way sausages should be.

Then came another Greek staple; Spinach Pie with Feta Cheese ($14.95). Kosta makes these fantastic creations with Greek Fillo Dough, Spinach and Feta Cheese in a protected recipe of secret seasonings. Don’t question the secret; eat and enjoy a wonderful taste sensation.

Kosta’s “House Special” Grilled Steak Portobello Mushrooms and Onion ($20.95) is a true South Florida classic. It is made with a Giant Skirt Steak grilled to perfection and smothered (really smothered) with Grilled Portobello Mushrooms and Onions. We added three Jumbo (really Jumbo) shrimp making the dish add up to $29.95 and worth every drachma.

What would any visit to a Greek restaurant be without savoring Greek Lamb Chops ($27.95)? Kosta’s is renowned throughout this area for preparing the best lamb chops in Florida. I won’t argue. They are tender, juicy, and sweet and had just the right amount of “pepperiness” (I made up the word), to bring out the true texture of this rather difficult to cook (correctly) specialty. I recommend it to you—let me know your opinion.

Our last main course was the Jumbo Shrimp Mykonos ($27.95). It is a dish consisting of Jumbo Grilled Shrimp, topped with Fresh Tomato, Basil, and Garlic Sauce with melted Feta Cheese served over a bed of the most delicious Greek rice you’ll ever have.

All these main dishes are served with side dishes and each side dish is so good you’ll want to make the side dish another main dish…oh, the pressure we must endure!

And, my dear friends, as you might expect, we finished our evening with the sweetest, moistest, flakiest, most delicious Baklava ($4.00) anyone could imagine. Leave room for it or it’ll be your loss.

Psst! Try the Greek wine Kleoni, it will add a great touch to a fun-filled evening. Hoopa!

Kosta’s

5024 N. Federal Highway, Lighthouse Point,

954-571-3842

Hours of Business:

11:30 p.m.-2p.m. Tuesday-Friday

5 p.m.-9:30 p.m. Sunday-Thursday

5 p.m.-10 p.m. Friday-Saturday

 

By Charles Marcanetti

October 2008

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HASHI Sushi & Thai

Sometimes I review the upscale, high-priced gourmet eateries in this area, and sometimes I review the “eat here every day” delicious, comfortable, and informal eateries.

This month it is the latter, and I’ve been a customer of this particular restaurant for several years, ever since the new owners took over.

 

Hashi Sushi and Thai, located a few doors down from Walgreens in the Borders Strip Mall in the Northeast quadrant of 441 and Glades Road (9845 Glades Road, Boca Raton, Fla., 561-477-9989), is simply a wonderful Sushi/Thai/Asian restaurant with fresh fish, tender meats, great wheat and rice noodles, sweet hot sake, and low prices. It is decorated in the mellow Asian motif which, as always, is unpretentious, clean, and inviting. (Please see the great little designs with the straw wrappers, continually made by the owner’s mom.)

If you’re like me you probably don’t relish the thought of going into a small, mom-and-pop restaurant without someone recommending it. After all, some of those places are disgusting, unsuited to serve anything to anyone at any time. So, at least let me give you the all-clear on this quaint and special eatery. Years ago, I started with a small, fried rice dish to check them out. Next, I moved up to two small pieces of salmon sushi. (If it wasn’t fresh I’d have smelled it and run away.) Finally, I brought the final arbiter of my safety in food consumption: my wife, Maria.

I’m sure the modest and humble owners–Sakchan Makhamphan, who is also the head chef, and his delightful and attentive wife, Araya Naphakorn, who runs the “front”–would love you to come in for a delicious dinner (and they are delicious) still, I’d guess that their lunch business is their real money time. But they’re never too busy to make you feel special and there’s always quick service.

I have probably eaten everything on the large menu at least once and so, though there isn’t enough room to comment on all, let me tell you that whatever you order will be prepared and presented just the way you like it.

Here’s a sampling: The Tuna Tataki (thin slices of seared tuna, served with ponzu sauce) and the Sunomono (conch, octopus, crab, and shrimp with cucumbers in ponzu sauce) are my favorite appetizers. The tuna is warm and the sunomono is cool so your every desire can be accommodated.

I’m not a big sushi-roll eater, as I prefer to have one fish at a time. But, I love salmon skin rolls and occasionally indulge in Hashi Sushi’s version of a Rainbow KC Roll where the chef chooses the best combination of salmon and tuna mixed with Hamachi, asparagus, scallions, and roe and then wraps it all in a very thinly sliced cucumber. It’s six pieces and large enough to be an entire appetizer, though, for me it is a mere morsel.

Edamame, steamed soybeans, lightly salted, and Shumai, steamed or fried shrimp dumplings, along with Gyoza, steamed or fried pork dumplings, are wonderful openers, as well. I also can’t resist the soft-shelled crab, which is lightly fried and served with ponzu sauce. I’ve said it before about other excellent sushi restaurants, and I’ll add Hashi Sushi to the list, that if you’re cold, or feel a cold coming on, order the Seafood Udon Noodle Soup–ask for it very hot and eat it very hot. By the end of the feast, you will feel much better — sort of like “Japanese chicken soup.” Or, order it when you feel just fine because it is really a satisfying dish.

Fresh, cool, and invigorating salads, prepared in a truly Asian way are abundant; here’s just a few that I have eaten over the years: Oriental Chicken Salad, Oriental Shrimp Salad, Seared Sesame Tuna Salad, Sashimi Salad, and Wakame (seaweed salad).

All the hot entrees are served with miso soup or salad, and rice. I could list them at this juncture but that would be merely copying their menu. Let it suffice to say that the hot entrees are every bit as good as all of the food at Hashi Sushi and Thai. This eatery is not only worth visiting whenever you’re at the Borders’ mall or whenever you’re going to or coming from the Shadowood Movie Theater — it is worth a trip just for lunch or dinner.

Hashi Sushi and Thai

9845 Glades Road, Boca Raton, Fla

561-477-9989

 

By Charles Marcanetti

[June 2010]

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Japango

There are three Asian/sushi restaurants that I eat in regularly. They actually triangulate our readership area and depending on where I am when the desire strikes, that’s where I go. This month, having just realized that it’s been years that I am a customer and I never reviewed them, I am singing the praises of Japango, located north of Hillsboro on the west side of 441. It’s been around for a long time, which should indicate how good it is. It is also sexy in its décor and has an exceptionally wide variety of styles and choices of fish, poultry, and meat specialties, cooked, lightly cooked, and raw.

Most “sushi” eateries are simple, small, and aimed at serving fresh fish in an old country-style diner-like atmosphere. For me, as in Japan, that’s the way it should be. Except at Japango they tweaked the philosophy just a bit. It is a “real” restaurant. It is smartly laid out in soft lighting, mellow colors, and encourages a slower dining experience, one where we sit and savor our dishes. Of course, when you try to guide your clientele toward a relaxed atmosphere you run the risk of having poor service. Not at Japango. They have the service timed to coordinate with each table’s rate of eating; a perfectly timed dining choreography.

None of this would mean a thing if the food was lousy. Japango’s fish is fresh, cut to the exact size called for (sashimi is cut thinner than nigiri and nigiri is the better name for what most of us call “sushi”).

Let me explain – technically any fish served with vinegared rice is sushi, but that type of sushi served in rectangular slices – or round – is nigiri. I recommend, without authority, an article at allaboutsushiguide. com/types-of-sushi.html for those of you who are really curious.

 

Another wonderful treat at Japango is that they have an extensive menu. Some sushi restaurants add some meat and poultry dishes to satisfy the few remaining people who scrunch up their faces at the sound of sushi. At Japango, you’ll find a full Asian/Thai menu and a fairly wide array of Vegan dishes. So, even if your newly converted vegetarian college student son, daughter, or grandchild waxes endlessly about the dangers of this food or that food, even they will not go hungry (don’t send me letters complaining about my insensitivity – I was that person).

While I have sampled much of the menu I have not had each and every item. But, I have had some of each: Japanese, Thai, Sushi, Wok, raw, cooked, and even vegetarian. I have never been disappointed. I feel confident that you will be happy when you visit and return time after time.

However, I feel compelled to tell you about some of my favorites.

 

The Ultimate Sea Bass Roll – made with shrimp, mango, masago, scallion, asparagus, and enclosed in soy wrap with avocado and grilled miso seabass on top with miso butter, eel sauce, red and green tobiko – is outstanding. The Japango Lobster Bomb – made with tempura lobster, scallions, asparagus, ginger, fish eggs, rolled in seaweed and topped with jumbo prawn with spicy mayo, eel sauce, and further accompanied by tempura lobster in a shell with spicy wasabi – is equally good.

Sometimes, when I am feasting on raw fish I miss the “chewing” sensation so I order a Soft Shell Eel Roll – made with soft shell crab, volcano shrimp, and ginger wrapped in soy paper topped with avocado, eel, and eel sauce. The softshell crab allows me to crunch a little and my palate is sated.

If you enjoy more than miso soup (I love miso soup) you must try the Shrimp and Lobster Wonton Soup – made with homemade shrimp and lobster gyoza in chicken stock, topped with shredded bok choy. It is wonderful.

Are you still looking for warm, cooked food? OK. The Black Bean Basil Sea Bass – made with red pepper, green pepper, onion, jalapeno chili with black bean basil sauce, or the Garlic Lobster – served with two lobster tails, snow peas, mushroom, carrots, baby corn, celery sautéed with garlic sauce, and accompanied with jasmine rice – will each knock your socks off.

They serve only premium hot sake and, as usual, I cannot get enough. I never drive when I visit Japango.

I conclude by telling you that Japango is a sushi and Asian restaurant, suitable for a fine dining experience but lending itself, as well, to a lighter lunch or evening dinner. Bring your guests, your family, and friends. It’s fun, fine dining in a well-lighted, happy environment.

By Charles Marcanetti

[February 2017]

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Simple steps to a ‘clean eating’ diet

There has been a lot of chatter about clean eating, and when you ask Google, the search engine kicks out more than 61 million responses.

In responding to my clients’ inquiries, I try to rely on the “keep it simple” mantra—Clean eating is founded on the concept of being mindful of the route food travels from its point of origin to your plate. How has the food been processed, if at all; is the food enhanced with any added ingredients or supplements; how close is the food to its original form?

The clean eating concept focuses on the minimalist approach to food processing: No additives, enhancers, shelf-life extenders, or any other additions or substitutions that can change the foods you ingest. Additionally, you will also want to choose foods with limited and direct travel times from field to table.

Here’s how you can incorporate key principles of clean eating in your diet.

Protein, carbs and fat

Include protein, carbohydrates, and fat in your meals throughout the day. Although carbs fuel you with energy, keep in mind that typically you do not want to go overboard. Choose whole grain carbs with minimal refining such as brown rice, whole-grain flours, or quinoa.

Jumpstart the day with protein foods for breakfast such as a burrito with scrambled or hard cooked eggs and black beans, peanut or almond butter on toast, Greek-style yogurt, fruit and chopped nuts. Protein foods will help you feel full longer and can aid in curbing your appetite.

Unrefined choices

Read product labels and choose foods that are unrefined. This includes brown rice and grains such as millet, amaranth, and wheat berries. Sugars can also fall into this category — typically, unrefined sugars are not white and may be labeled as “raw.” Unrefined sugars are higher in potassium, calcium, and iron, which can be lost when sugar is refined. Choices on the unrefined sugar shelf include honey, maple syrup, dehydrated sugar cane juice, coconut sugar, molasses, brown rice syrup or date sugar, and sucanat. Sucanat is made from cane sugar juice that is heated, yet the molasses is not removed in processing. It is light brown in color and has a rich molasses flavor.

Fruits and veggies

Increase consumption of fruits and vegetables. Opt for fresh or minimally processed items. Choose an orange instead of orange juice. If juice is your choice, read the label to make sure it is indeed juice and not orange drink, and the beverage does not include high- fructose corn syrup.

Add or increase beans and legumes in your meals. They can be served as is, paired with grains, or combined with other ingredients to make items such as hummus or bean “burger” patties.

Plenty of liquids

Water is the number one choice. It is calorie and sugar free. Other beverage choices can include drinks that are low or sugar free, sans high-fructose corn syrup, and free of artificial coloring or additives. Each day drink eight to ten 8-oz. glasses of liquids to keep you hydrated and aid in digestion.

These are a few of the ways you can clean up your act. It is not hard and these suggestions are pretty easy ways to get on board with clean eating.

By Michelle Stewart

Michelle J. Stewart is a registered and licensed dietitian. She is the founder of Michelle Stewart Consulting & Associates in Hollywood, Florida. You can find her at thenutritionplanner.com.

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Eduardo de San Angel (Mexican)

WHAT IS MEXICAN INFUSION? I can make it very simple: my mother operated an “infusion” kitchen when we were children. When my mother cooked Hungarian goulash, it had an infusion of Italian. When she cooked potato latkes, they were infused with an Italian flair. The difference at Eduardo’s is a gourmet menu and my mother’s was an “eat this or eat nothing” menu.

At Eduardo de San Angel, we find decidedly gourmet chefs, who are trained in Mexican cuisine, re-creating dishes from around the world. An example is the duck l’Orange — Long Island duckling in a spicy guava syrup and cinnamon-poached pear compote. Out with the French and in with the Mexican – brilliant!

Eduardo de San Angel (and he is a real person, the owner, and the chef ) has an outstandingly international menu that creatively re-organizes famous dishes to reflect a delicate, but enticing, Mexican flair.

Most Mexican restaurants are bright and dance like in their décor. Not Eduardo’s. Here we found a lighting pattern bright enough to know that no one was hiding the food from sight and still soft enough to project a romantic aura. Here walls were not full of Mexican scenes; they were subtle and tasteful, as found in a New England estate home.

But this “estate” was not so large as to lose guests and not so small as to cramp everyone in. This is a fine example of a well-balanced establishment with proper flow, aimed at the customers’ satisfaction. It is balanced against the ease of service and the maximizing of attention to diners. I was quite struck with this eatery and pleased to see that the food presentations were as well-conceived as the environment.

My guests and I are all fans of ceviche. Here, it is prepared with plum tomatoes, sweet onions, and jalapeno peppers, then cilantro-marinated in lime juice and gold tequila. The sashimi-grade loin of yellowfin tuna and the grilled North Atlantic calamari were each treated to Eduardo’s infusion of Mexican spices. They were a perfect segue to one of the tastiest soups ever created. Eduardo’s cilantro soup, while still only a frequent special, is soon to be a regular feature. Do yourselves a favor and ask if it is available.

We sampled homemade ravioli’s (the Italian part of the dish) filled with black beans and fresh cheese (the infusion), which were served with smoked chipotle and toasted walnut cream sauce. We also had the trio of Colorado lamb chops (true American fare), prepared with brushed cilantro-garlic oil, and grilled exotic mushroom tamale, served with a duo of smoked chipotle and green tomatillo (thus making this a great Mexican infusion).

Of course, we also saved room for the restaurant’s special desserts. If one picture is worth a thousand words, take a look at these great pictures, which serve as mouthwatering invitations to a rare dining experience.

EDUARDO DE SAN ANGEL—located at 2822 East Commercial Blvd. (954-772-4731) in Fort Lauderdale, features Mexican-infused international cuisine.

By Charles Marcanetti

December 2011

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Well-balanced diet promotes healthy immune system

There is a strong correlation between a healthy immune system and a nutritionally well-balanced diet. Every day we are exposed to living microorganisms that may cause an infection
in our body. These living microorganisms are called pathogens
or antigens. These can be bacteria, viruses, parasites, or other microbes. Our immune system protects us against these harmful pathogens with systemic pathways and organs throughout our body that create barriers to fight and prevent the spread of the harmful microbe.

There are two parts to our immune system. The innate part uses barriers to stop the threat of the pathogen. This system uses our skin to keep the majority of the microbes from entering our body; mucus is used to trap microbes; the stomach destroys the pathogens with acid; and sweat and
tears reinforce the skin barrier by creating additional antibacterial coverage on the skin surface. The acquired part utilizes the spleen, thymus, lymph nodes, and bone marrow to produce antibodies that attack and destroy antigens.

When antigens enter the body, these substances trigger
an immune response where antibodies and white blood cells
are created to fight the harmful microbe. Once an antigen has entered the body and antibodies have been created to fight it, the innate system has the ability to ‘recognize’ the antigen if it enters the body again, thus being able to fight it even better when it is reintroduced. The acquired part also utilizes inflammation as an effective immune response. Inflammation causes swelling, fluid accumulation, and pain. White blood cells are produced and rush to the area of the harmful microbe surrounding it in the swollen area and flushing it out with the excess fluid. All of these parts work in tandem to fight off unwanted, harmful microbes.

What can depress our immune systems includes any or all of the following: the process of aging where parts of the system may not work as effectively or efficiently as they should; disregarding environmental toxins can impair the system; obesity or excess weight strains the immune system; malnutrition by not providing the necessary nutrients that support the system’s response, and chronic diseases, chronic stress, and lack of sleep can all put a strain on the system.

Anyone who is poorly nourished has an increased risk for infection. Additionally, the severely or chronically ill suffer from malnutrition due to a depletion of macro and micronutrients due to the disease state. During this COVID-19 pandemic, those that are at higher risk include the elderly and those with chronic conditions such as diabetes, kidney disease, cancer, cardiac disease, and obesity.

A healthy diet includes fruits, vegetables, grains, meats/beans, dairy, and fats. The fresher, the better. A diet that is diverse provides all of the macro (protein, fat, and carbohydrates) and micro (vitamins and minerals) nutrients that are needed to support a healthy immune system. The nutrients in our diet support immune cell growth and antibody production, both which are used to fight an infection.

If you feel you are nutritionally compromised, it may be beneficial for you to take a multivitamin supplement that provides the recommended dietary allowance for your age. This will be on the label. The COVID-19 virus key micronutrients for immune support include Zinc, vitamin C, and vitamin D. Zinc has been shown to reduce the rate of respiratory infections and reduce flu symptoms. It plays a critical role in skin healing and in most of our enzymes. Zinc is found naturally in most of our protein sources. Vitamin C is another key agent that is known for its role as an antioxidant, in cell repair by reducing tissue damage, and in immunological response. Fruits are a plentiful source. Vitamin D has been shown to reduce the chance of developing acute respiratory tract infections. Make sure the MVI you choose contains these three nutrients.

To maintain a healthy immune system, eat a well-balanced diet, do not smoke, no alcohol or consume in moderation, exercise regularly, get eight hours of sleep each night, and manage your stress level.

DIETITIAN’S VIEW

By Nancy M. Ouhib, MBA, RDN, LDN

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