Fitness with Flavor

Ingredients

• 3 grouper fillets

• 1 teaspoon olive oil, plus more for coating fish

• 1/2 tablespoon capers

• 1/4 cup whole wheat panko crumbs

Lightly cover grouper with olive oil and grill until fish can be flaked with a fork. Remove from heat.

Fry capers in sauté pan for about one minute. Add panko crumbs and continually mix until crumbs turn crunchy.

Scatter caper-crumb mixture over fish before serving.

Oils, Vinegars & Condiments

* Extra-virgin olive oil for cooking and salad dressings
* Canola oil for cooking and baking
* Flavorful nut and seed oils for salad dressings and stir-fry seasonings: toasted sesame oil, walnut oil
* Butter, preferably unsalted. Store in the freezer if you use infrequently.
* Reduced-fat mayonnaise
* Vinegars: balsamic, red-wine, white-wine, rice (or rice-wine), apple cider
* Asian condiments and flavorings: reduced-sodium soy sauce, fish sauce, mirin, oyster sauce, chile-garlic sauce, curry paste, xaoshing cooking wine
* Kalamata olives, green olives
* Dijon mustard
* Deli mustard (the kind with the mustard seeds still intact. These provide additional kick and a more interesting texture than ‘ol yellow mustard)
* Capers
* Ketchup
* Worcestershire sauce

Flavorings

* Kosher salt, coarse sea salt, fine salt (many varieties of sea salt exist, which tend to be pricey. Start with the “standard” sea salt and experiment from there)
* Black peppercorns (don’t be afraid of multiple varieties)
* Red, yellow and sweet onions
* Fresh garlic, shallots
* Fresh ginger
* Anchovies or anchovy paste for flavoring pasta sauces and salad dressings
* Dried herbs | bay leaves, dill, crumbled dried sage, dried thyme leaves, majoram, oregano, rosemary tarragon, basil
* Spices | allspice (whole berries or ground), caraway seeds, chili powder, cinnamon sticks, ground cinnamon,coriander seeds, cumin seeds, ground cumin, curry powder, ground ginger, dry mustard, nutmeg, paprika, cayenne pepper, crushed red pepper, turmeric, garlic powder
* Dried citrus peels, such as lemon, orange, lime
* Sundried tomatoes, preferably not packed in water or oil.
* Fresh lemons, limes, oranges.
* Granulated sugar
* Brown sugar
* Honey
* Pure maple syrup
* Pomegranate Molasses (this is a specialty-order item that’s worth the effort. We’ll show you how it later)
* Unsweetened cocoa powder, natural and/or Dutch-processed
* Whey protein powder, chocolate and vanilla flavored (our recommended brand is Pure Whey Protein Stack for superior taste. We can attest to the Chocolate and Vanilla flavors; select other flavors at your own risk.)

Canned Goods & Bottled Items

* Canned tomatoes, tomato paste, canned roasted tomatoes. Avoid seasoned varieties — just add the seasoning yourself
* Reduced-sodium chicken broth, beef broth and/or vegetable broth
* Clam juice
* “Lite” coconut milk for Asian curries and soups
* Canned beans: cannellini beans, great northern beans, chickpeas, black beans, red kidney beans
* Canned lentils
* Chunk light tuna and salmon, packed in water.

Grains & Legumes

* Whole-wheat flour and whole-wheat pastry flour (Store opened packages in the refrigerator or freezer.)
* All-purpose flour
* Assorted whole-wheat pastas
* Brown rice and instant brown rice
* Pearl barley, quick-cooking barley
* Rolled, toasted oats
* Whole-wheat couscous
* Whole-wheat pita bread, sandwich bread, flatbread
* Asian black rice (also known as “Forbidden” black rice)
* Bulgur
* Dried lentils
* Yellow cornmeal
* Quoina
* Polenta (the pre-packed tubes in the refrigerator section are a quick-meal godsend and make for easily cutting)

Nuts, Seeds & Fruits

* Walnuts
* Pecans
* Almonds
* Hazelnuts
* Flax seed
* Dry-roasted unsalted peanuts
* Pine nuts
* Sesame seeds
* Natural peanut butter
* Tahini
* Assorted dried fruits, such as apricots, prunes, cherries, cranberries, dates, figs, raisins
(Store opened packages of nuts and seeds in the refrigerator or freezer.)

Refrigerator Basics

* Low-fat milk or soymilk
* Low-fat or nonfat plain yogurt, both American (i.e. supermarket brand or Dannon) and Greek-style (the most common brand is Fage)
* Reduced-fat sour cream
* Good-quality Parmesan cheese and/or Romano cheese
* Sharp Cheddar cheese
* Feta Cheese
* Gorgonzola or similarly-pungent cheese (blue, etc.)
* Eggs (large).
* Orange juice
* Preferred brand of white and red wine.
* Water-packed tofu (extra-firm for stir-frying or baking)
* Pancetta (don’t worry about the fat content — often we render the fat first before using it as an accent in various dishes)
* Salsa

Freezer Basics

* Frozen vegetables: edamame soy beans, peas, spinach, broccoli, bell pepper and onion mix, corn, chopped onions, small whole onions, uncooked hash browns
* Frozen shrimp and salmon fillets (if fresh is not available)
* Frozen berries (mixes are fine, but purchasing blueberries, strawberries and raspberries separately will provide you greater versatility)
* Italian turkey sausage and sliced prosciutto to flavor fast pasta sauces
* Veggie Burger (one recommended brand is Morningstar Farm’s Spicy Black Bean burger)

Useful Items that AREN’T Best to Keep in your Pantry — Buy as Needed

Note | In the interest of freshness, quality and also not keeping foods around that encourage mindless or unhealthful eating, buy these products as you need them. Purchasing small quantities from supermarkets, restaurants or specialty shops you trust also provide a better eating experience when you do eat them.

* Pint of low-fat ice cream
* One slice of pound cake
* Small amounts of high-fat cheeses (we use them for accents on dishes only — best not to keep them around)
* Squares of dark chocolate (some shops sell amazing brands of dark chocolate by one-ounce squares — cheap, and tasty! Think of them like a “sipping whiskey.”)
* Bran muffins from a quality baker
* Whole-wheat baguettes, for slicing and making bruschetta
* Various juices, diet sodas, and juice concentrates
* Chips (brown rice or fiber-oriented brands)

Whole wheat pizza dough
1 very large pizza or 3 individual size pizzas
1 ½ cups lukewarm water
2 ¼ ounce package dry yeast  (1 tablespoon active dry yeast)
1 ½ cups whole wheat flour
¼ cup gram flour
1 ½ cup oat flour
1/4 cup wheat bran
¼ cup instant oatmeal
1/3 cup cornmeal (or whole wheat couscous)
1 ½ teaspoon salt
1 tablespoon and 1 teaspoon olive oil
1 teaspoon honey or agave
Take lukewarm water and honey/agave and add to yeast until it begins to bubble and foam. (don’t ever put salt b/c that will kill it). Put that in warm, damp place for 10-minutes.
In a large mixing bowl, add flours, oatmeal, cornmeal, and salt and stir to combine. Add oil and yeast.
If using a standup mixture, mix with a dough hook for 2-3 minutes. Once the dough leaves the side of the bowl, remove and knead  (you want to knead it to develop the gluten. You could just use a mixture, but a lot of time it tends to burn out the mixture).
Pour dough onto a rolled surface; in humid environments, add flour to sides of bowl also to prevent sticking. and roll it in a bowl a few rotations, then push it from front to back and then take a quarter of dough and push to the center. Turn bowl a quarter turn and repeat for 5-10 minutes. It’s done once it’s nice and smooth and doesn’t rip.
In a lightly oiled bowl and turn to coat entire surface. Cover with plastic wrap and let rise for 1 hour. The dough should double in size.
Once doubled, pat down. If making individual pizzas or calzones, divide dough into three even portions.
Potential pizza or calzone toppings/fillings:
       Catallan Mushrooms, with roasted garlic or shallot and manchego
       Mint-Asparagus Pesto with ground lamb or grilled/roasted chicken and a sprinkle of feta
       Roasted Tomato Ragu and fresh mozzarella, or goat cheese and chiffonaded basil
       Sour-Cherry Mustarda with goat cheese, grilled chicken or grilled onion
       Artichoke hearts, roasted garlic, sun-dried tomato and zucchini pistou and lowfat mozzarella cheese
For calzone: like an empanada; put filling in half, fold, and crimp sides. Brush with egg white to make shiny. If there’s liquid ingredients in your calzone, you can skip scoring. If using dry ingredients in your calzone, cut a small x on top.

Sweet Potato Hash and Apple

Serves 2

1 large sweet potato, peeled and diced roughly the size of a quarter

1 large Granny Smith Apple, chopped and core removed

Pinch of nutmeg

1/8 teaspoon cumin

¼  teaspoon dried thyme

Zest and juice of ½ lemon (all citrus on counter in bowl; put sliced fruits in fridge)

1 tablespoon olive oil

2 oz. chicken or vegetable stock, or water.

Pinch of nutmeg

1 shallot, finely diced

½ clove garlic

1 oz. dried sherry, vermouth, Marsala, brandy

1/8 teaspoon sea salt

1/8 teaspoon black pepper

Pour all wet ingredients and all herbs, shallots and garlic in pan. Add apples and sweet potato to the pan. Stir to coat.

Roast at 375, stirring occasionally, for 30-35 minutes or until a knife enters sweet potato easily.

Tip | Whole nutmeg and grate on a microplane. If liquids begin to dry in oven, add more stock or water. You should have a slight carmelization, but not to the extent the mixture sticks to the bottom of the pan.

Once done, set aside to cool to room temperature.

Put nonstick pan at high heat with ½ teaspoon of olive oil or nonstick spray. The oil should simmer but not smoke. Add cooled mixture. Gently pat down mixture until it covers the bottom of the pan. Let cook for about 1-1.5 minutes until crisp. Gently flip over and crisp other side.

The beauty with that is you can serve it in a cake form, or can serve it loose. If you think hash, you think something loose. I think hash, I think crisp. I think when you go and get potato hash or home fries.

Spanish Quinoa and Beans (version of Spanish Rice and Beans)
(Yield 4 cups)

2 cups cooked Quinoa (follow package directions for cooking)
1 oz. Spanish Spice (see recipe)
1 Tbsp. Tumeric
1/2 tsp. Dried Oregano
12 oz. can Black Beans or Kidney Beans
4 cloves Roasted Garlic
1/2 Red Onion, finely diced
1 Tbsp. Worcestershire Sauce
1 oz. Sherry Vinegar
1 oz. Olive Oil
S&P to taste

In sauce pan, saute onion, garlic and spices in olive oil until onion are translucent.  Add cooked quinoa and beans, stir until blended.  Deglaze with worcestershire and sherry vinegar, add salt and pepper to taste.

Curry Powder

1 tbsp Corriander seed

1 tbsp cumin seed

½ tsp. fennel seed

½ tsp. Mustard seed (black)

Tsp. fergeek (research that one; it’s an Indian spice)

1/8 teaspoon powdered ginger

1/8 tsp cinnamon

1/8 teaspoon allspice

1/8 teaspoon cayenne

2 tbsps Curry powder (hot)

1 tbsp turmeric

1/8 teaspoon Spanish paprika

Toast all seeds and grind; and blend; enough for a couple of ounces, at least 4-5

Romesco Sauce (Spanish Bread Sauce)

Makes 1.5-2 cups.

1 plum tomatoes, halved

1 oz. sundried tomatoes

1 whole roasted pepper

4 cloves roasted garlic

½ oz. red wine vinegar

½ oz. sherry vinegar

1 oz. whole almonds

1 oz. olive oil

1/8 teaspoon paprika

pinch cayenne

1 slice whole wheat bread, cut into cubes

¼ teaspoon honey

Squeeze of lemon

¼ teaspoon chopped thyme

Salt and pepper to taste

Preheat oven to 425 F.

Coat tomatoes with olive oil, salt, pepper and chopped thyme on a cookie sheet. Roast in oven for 20-25 minutes. On a separate sheet, toast bread cubes and almond and toast for 10 minutes until brown.

Place all ingredients in blender and pulse to a smooth puree.

Kevin’s Caribbean Seasoning

1 teaspoon allspice

¼ teaspoon cumin

½ teaspoon cinnamon

¼ teaspoon nutmeg

¼ teaspoon garlic powder

½ teaspoon onion powder

¼ teaspoon cayenne pepper

½ teaspoon ginger

½ teaspoon sea salt

¼ fresh-cracked black pepper

Grilled Romaine with Fig-Sherry Molasses

For the Salad:

1 head Romaine Lettuce

Extra Virgin Olive Oil, for brushing</span>

Blue cheese (garnish)

For the Vinaigrette:

2 to 3 cups

1/4 cup sherry vinegar

2 tablespoons olive oil

2 cups sherry wine

1/4 cup fresh or dried figs, roughly chopped

1 cup water

1 ounce orange or lime juice

1/4 teaspoon cinnamon

1 teaspoon cocoa powder, dutch processed

1/4 teaspoon black pepper

1/4 sea salt

1/8 teaspoon cumin

Combine all molasses ingredients in saucepan over high heat, until reaching a boil. Reduce heat and simmer 25-30 minutes, stirring to avoid burning. Continue cooking down to a thick consistency.
For the salad, brush romaine head with olive oil and place on grill, turning when edges of romaine char slightly. Once all sides of Romaines are grilled. Remove from heat. Sever with a drizzle of Fig-Sherry Molasses and sprinkle of blue cheese.

Banana Split: 1 banana, skim milk, 1/2 scoop of chocolate whey protein, 1/2 scoop of vanilla whey protein and fresh strawberries

Peach Cobbler:  fresh peaches, skim milk, cinnamon, graham crackers and vanilla whey protein

Orange Creamsicle:  orange juice, vanilla whey protein and 1/2 banana

Berry Bonanza: fresh strawberries and blueberries, strawberry whey protein and skim milk

Peanut Butter Cup:  1 T Peanut Butter, chocolate whey protein and skim milk

Oreo cookie: skim milk, 1/2/ scoop vanilla whey protein, 1/2 scoop chocolate and 4 oreos

PB&J: fresh strawberries, strawberry whey powder, skim milk and peanut butter

Strawberry Banana Blast: fresh strawberries, 1 banana, orange juice and ice

Peach Passion:  orange juice, fresh peaches, 1 banana blended with ice

Ginger Power: diced ginger, mango, honey banana and apple juice blended with ice

Berrylicious: Strawberries, blueberries, cranberry juice and ice

Mango Madness:  fresh diced mango, 1/2 banana, apple juice and ice

Blueberry Fool:  blueberries, mangoes and bananas blended with apple and cranberry juice

This month, a Christmas gift becomes a reality.  The gift was given by a married couple, Steve and Sarah, to their parents in honor of all they do for them, providing love and support in their lives.  The gift will give the 4 parents a 4-course meal prepared in the privacy of their home by Chef Kevin DeMarco.

Some ideas forming around the food for the night include a Pan Seared Foie Gras, Sea Bass Ravioli and a plan for a magnificant chocolate dessert.  But, we don’t want to give away too much so come back in February to see pictures and the actual menu that was prepared.

Give yourself or someone you love a similar gift.  Contact Kevin for your next intimate event. A small dinner party for your critical business clients, a special occasion with friends or loved ones or just an opportunity to enjoy a private dinner prepared especially for you.

A note from the Bon’s:  Bon’s Eye’s Favorite Things

With the TRX Suspension Traning system as part of your workout program you see real results.  The machine is not working against you, your body IS the machine!

This system allows you to adjust body position to go as hard or as easy as you need, totally customizable to YOU.  All fitness levels, all ages are able to get an amazing workout with the training programs setup by your ACE Certified Personal Trainer, Kevin.

Combining TRX with medicine ball workouts, swiss ball exercies, Pilates moves, Yoga moves…the creativity put into your workouts makes it a new experience every time!

Stop being bored with your workouts, doing the same old machines or trying the next fad fitness class.  Get down to what matters, true, functional exercises for true results.

Do you pay a montly gym member ship and rarely go?  Or when you do go, do you find your self getting tired or bored after the warmup?  Sneaking out after 20 minutes and convincing yourself something is better than nothing…

Get new!  Get fresh!  Get REAL!  With Kevin you get customized, functional, realistic training programs catered to your personal needs.  All you have to do is SHOW UP!  It’s scheduled, it’s not something you have to think about, the results do come and it’s so fun when they do!

Fabulous food ideas, custom menu items…he’ll even help you shop for the right foods that fit your mood, attitude and culinary style.  Or go out to eat with you and show you that even  if you’re on the road a lot or don’t cook at home you can still eat well, be satisfied and meet your physical goals!

Fueling you from the inside out…Fitness WITH Flavor!

Chicken and veggie curry pasta topped with fresh mint, fresh cucumber, toasted almonds and avacado, drizzled with basil oil.  Paired with a cool, spiced 2007 Gewurztraminer from the Finger Lakes region, Atwater Estate Vineyards, Burdett, New York…one of Kev’s favorites!

Many of the exercises you are taught and use during training in the studio can also be practiced at home.  To encourage continued results, and to maintain the muscle you are building, make a point to have available 1) a stability ball, 2) some hand weights or pilates bands and 3) a jump rope.

These are very affordable items, you can accomplish an entire workout on your own time with these items or less.  Be careful with what you do, make sure you are not straining but keeping good form and working the muscles you intend.

The Cirucuit:

Sit high on the ball, a dumbell in each hand, keep legs tight to the ball and curl your biceps.  Keep the movement fluid, no jerking, and focus on good form.  Do 20-25 webs with light-medium weight.  It should be hard to get the last 5 out, be sure to push yourself as if Kevin were standing beside you!

Jump rope for 60 seconds.

Repeat isolated bicep curls on stability ball.

Jump rope for 30 seconds.

Lay on your back on floor or mat, hold the stability ball between your ankles/calves, curl up pressing your navel thru your back into the floor and pass the ball from your feet to your hands.  Lay back, hands with ball over head, legs straight but not touching the floor, curl back up and pass ball from hands to feet.  Lay back down, don’t allow your head or feet to touch, curl back up and pass the ball again.  Do 15-20 reps or as many as you can without losing form or straining your back.  Be sure to keep your abdominals engaged, don’t pull from the neck or jerk up.  Curl the knees more if the move is too hard with the legs straight.

Jump rope 60 seconds.

Lying flat on floor or mat, place calves on top of stability ball.  Raise hips, squeezing the glutes, drop hips back to 1 inch off floor and raise hips again.  20-25 reps.  You should feel this in the hamstring and buttox area.  Be sure to keep your hands at your sides, use your core for balance and stability.

Jump rope 30 seconds.

Place forearms on the ball, facing the ground with tummy tucked in, hips low.  Pull knees into the ball on leg at a time in a running motion.  Be sure to engage the core muscles to keep your stability on the ball, do this for 1 minute.

Sit high on stability ball, a medium sized weight in one hand, take the weight behind your head to the center of your back and raise up for tricep curls.  Keep your elbow high, just above the ear and close in toward your head.  Focus on the tricep, keep your abdominals in, balance on the ball and keep your legs close to the ball.  Do 10 reps each arm for 2 sets each.

As with any exercise routine, be sure to cool down and stretch thoroughly for at least 10 minutes after your session.