I like modest portions of protein, for my own meals and even when I’m creating dishes at my restaurants for others. I strive to find the right balance of all the flavors and textures on the plate, you can’t get that from just a giant piece of meat. For me I want the sauce or the vegetable to be just as important as the protein itself and for the cooking technique and appearance to be in harmony too. The same is true for pasta dishes, the noodle is very important (and I love noodles!) but the sauce is as important, there needs to be balance of both to make the dish really work.
Class Recap
Portion Control
Nutrition
Meagan CurellWhy it Matters
Macronutrient balance is important because each type of macronutrient is necessary for different processes in the body. Macronutrients are comprised of carbohydrates, fats, and protein. The balance and amount of these macronutrients can have an impact on health.
Carbohydrates act as a source of fuel for the body, as glucose is broken down to provide energy. Carbohydrates are high in fiber, which has been linked to a decreased risk of cardiovascular disease.
Fats help to absorb certain nutrients, maintain a healthy immune system, and support hormone production. Certain types of fats, like omega-3 fatty acids, have been found to support brain development, including memory and cognitive function.
Protein is high in amino acids which are used to build and repair muscles, red blood cells and enzymes.
Putting into Practice
* Include the correct ratio for your body type of carbohydrates fats, and protein
* Be mindful of overconsuming animal protein, think of this as a “condiment” on your plate
* Carbohydrate portions should be no larger than your fist, and the rest of the plate should be plants
Take away
Due to restaurants overserving quantities of macronutrients, some of us have lost touch with what a correct portion looks like. Being mindful of the distribution of each macronutrient on the plate during meals is important.
Recipes
Chicories Salad with Apple & Thyme Gastrique
Seared Daikon Radish with Orange Zest & Caramelized Onions
Salsa Verde
Jesse Barber
serves: 10
Cavatelli with Salsa Verde
Jesse Barber
serves: 10
directions
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Step 1. ,
Once the Cavatelli pasta and Salsa verde recipes are complete combine both in a large mixing bowl and gently toss together
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Step 2. ,
Season the pasta with lemon, salt and black pepper
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Step 3. ,
Split the pasta onto two serving platters, you can top with ricotta or parmesan cheese if you want!
Cavatelli Pasta
Jesse Barber
serves: 10
directions
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Step 1. ,
Thoroughly combine all dry ingredients and pile onto a clean, dry, flat countertop. Make a pile and then make a pit in the center of the dry ingredients.
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Step 2. ,
Drop whole eggs, oil and water into pit. Incorporate the eggs, oil and water into the flour slowly with a fork or whisk and then fold by hand until it becomes a firm ball. Cover with plastic or towel and rest for 30 minutes. Repeat folding twice.
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Step 3. ,
Allow the dough to rest for 5 minutes, then separate and roll out into logs about 10 inches long and a half inch wide. Cut logs into 1 inch long pieces.
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Step 4. ,
Using your thumb press and roll the pasta pieces into mini “hotdog bun” shapes. Toss with semolina flour and spread out on a sheet tray in a single layer. Allow to dry for at least 30 minutes, but no longer than 1 hour.
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Step 5. ,
Bring a pot of water up to a boil and salt until it tastes like the ocean.
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Step 6. ,
Drop your pastas into the boiling water in two batches. When they float they are ready, remove from the water and toss in olive oil.
Chicories Salad with Apple & Thyme Gastrique
Jesse Barber
serves:
directions
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Step 1. ,
Peel the apples, chop them into small cubes and set aside.
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Step 2. ,
In a medium saute pan cook the honey until it starts to bubble and turn a shade darker, this should take 10 minutes, and add the apples and continue to cook for another 10 mintes
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Step 3. ,
Finely dice the shallots and add them to the champagne vinegar and allow to sit for 5 minutes and add to the apples with the thyme and black pepper
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Step 4. ,
Allow the apples to cook for another 3 or so minutes season with salt and remove from heat
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Step 5. ,
Chop the endive and radicchio into bite size pieces and toss with the apples and season with salt and lemon juice, serve immediately
Cast Iron Seared Salmon
Jesse Barber
serves: 10
directions
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Step 1. ,
Cut the Salmon into 4 oz portions and lightly season with salt, set aside at room tempature for 20 minutes
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Step 2. ,
Get your cast iorn pan hot and add a small amount of oil to the pan. Lift the pan at an angle and gently place your salmon into it without letting the hot oil splash you. Do not over croud the pan
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Step 3. ,
Turn the heat down to meduim and contune to cook the salmon for another 5-7 minutes
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Step 4. ,
Flip the salmon and cooking for 1 minutes and transpher to a platter, eat immidealty
Seared Daikon Radish with Orange Zest & Caramelized Onions
Jesse Barber
serves: 10
directions
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Step 1. ,
Cut the radish into 2 inch thick rounds and lightly season with salt. Chop the onions and crush the garlic, set aside.
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Step 2. ,
In a large, hot saute pan add the oil and radishes. Cook on medium for about 10-15 minutes or until it is a golden brown on the bottom side, then flip re-season and repeat the process until both sides are nice and golden.
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Step 3. ,
Once the radishes have been cooked, remove them from the heat and set on a large serving platter. In the hot pan combine the garlic and the onions, cook until golden, then zest the orange into the pan.
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Step 4. ,
Arrange the onions on top of the platted radishes, season with a little bit of Maldon salt, lemon and eat!
