1. Why the commitment to using organic ingredients? In a word, health. As a retired- Army-surgeon-turned-chef, with formal training in health-supportive cooking (see “About the Chef” page), my focus is health promotion and disease prevention through healthy eating. Healthy eating starts with selecting the healthiest ingredients, and the healthiest ingredients are products of organic farms. Here’s why. The health of the crop soil, the health of the plants which grow on that soil, the health of the animals which graze on those plants, and ultimately our health are all connected. This is because we eat what the animals eat and what the plants absorb from the soil. Organic farming methods yield soil that is teeming with microorganisms and nutrients that are found naturally in rich soil and which are vital for growing robust, nutritious crops. The soil on conventional (non-organic) farms, on the other hand, is nutritionally depleted due to the lack of appropriate crop rotation and fumigants that are applied to sterilize the soil before planting. Moreover, organic foods are, by definition, produced without the use of synthetic fertilizers, antibiotics, hormones, pesticides, genetically-engineered ingredients, or irradiation. See the “Why Go Organic” page for eye-opening details on the detrimental effects of these elements on our food supply and why eating organic food is so vital to our health. (Besides certified organic, I also use foods that I know to be produced according to organic standards, even if the farmer has not gone through the certification process.) 2. Aren’t organic ingredients more expensive? Not always, but for the most part, they are. This is because growing organic produce requires more hands-on labor and raising organic animals requires more land for grazing and more time -- the animals are allowed to live natural lives rather than being rapidly fattened via antibiotics, hormones, and cheap, unnatural diets (see “Why Go Organic”). Despite the higher retail prices of organic ingredients, however, it is important to note that organic meals made by this personal chef service still cost less than comparable meals at local conventional (non-organic) restaurants. Plus, instead of wasting time and fuel driving to the restaurant and waiting for your order, you get to enjoy these wonderful meals in the comfort of your own home. Even more importantly, the money you spend for the organic ingredients with this service is an investment-- in your health, the health of your family, and the health of our environment.They’re all connected, and they’re all extremely worthy causes! 3. Are 100% of the ingredients you use organic? For many of the dishes that I prepare, 100% of the ingredients are organic. However, some ingredients are not yet available in organic form, for example certain seasonings, cheeses, and specialty/ethnic food items. If you wish me to prepare foods that require non-organic ingredients, and I will inform you when this is the case, I will select the highest-quality, non-organic products available. 4. Is there any such thing as organic fish? While fish labeled “organic” are available in some local markets, this label is provided by the foreign country from which the fish was purchased and in no way aligns with the U.S. definition of organic, as based on the Organic Foods Production Act of 1990 (see “Why Go Organic” page). This label only indicates that the fish were fed fish products that are considered fit for human consumption, as opposed to scraps that are not placed on the market. It has no bearing whatsoever on the pollution level, or lack thereof, of the waters in which the fish had lived nor of the mercury or other contaminant level of that fish. The fish that I recommend in my menus are fish that are on the “Best Choices” list for the northeastern section of the United States , per the Monterey Bay Aquarium Foundation (see www.seafoodwatch.org). The fish on this list are abundant, well-managed, and caught or farmed in environmentally-friendly ways. I also select fish that are not considered high in mercury or other contaminants. 5. What types of food/meals do you prepare? Basically, whatever you want. I customize meals for you by pairing my training in health-supportive cooking and experience with multiple cuisines (see “About The Chef ”) with the information you provide through the food questionnaire and subsequent feedback. That being said, the following entrees and side dishes are some examples of client favorites: Stir-fried vegetables in peanut sauce, with chicken, marinated tofu, or marinated tempeh , served over brown rice- your choice of vegetables for the stir-fry and your choice of protein in a peanut-butter-based sauce served over nutritious, high-fiber brown rice African groundnut stew- Another dish with a peanut-butter-based sauce (in Africa, peanuts are called groundnuts). This is a mixture of roasted and stewed vegetables mixed in a peanut sauce and served over a grain of choice. I recommend millet and quinoa pilaf. Adding cooked chicken is optional. Salmon baked with a sweet-and-sour jalapeno sauce- great mix of flavors and high in heart-healthy and brain-healthy omega-3 fatty acids Shepherd’s pie- A dish originally created in Canterbury, England as a means to use up leftovers, I tailor the ingredients to your taste. It can be made with or without a bottom whole-grain "crust". The center is a mixture of your favorite vegetables cooked with wonderful seasonings and mixed with your choice of protein: ground meat, tempeh , lentils, or seitan . The top crust of this pie is made with your choice of mashed russet or mashed sweet potatoes. Polynesian chicken- chicken breasts baked with orange sections and chunks of pineapple, served with a glaze made from the juices of the baked fruits Curried chickpea and vegetable stew- onions, celery, carrots, potatoes, zucchini, cauliflower or broccoli, spinach or Swiss chard, and chickpeas stewed with homemade curry powder (tailored to your taste), served over your choice of grain, e.g. brown basmati rice or millet . The whole grain and chickpeas provide a complete source of protein. Chipotle-rubbed pork shoulder roast- a simple rub of chipotle powder and kosher salt brings out the flavor of this pork shoulder that is so tender after slow-roasting Homemade green bean casserole- no canned vegetables, onion rings, or soup concentrates here. All ingredients are fresh, and the flavor is wonderful! Ratatouille lasagna with béchamel (white) sauce, marinara (vegetarian) sauce, or meat sauce- Ratatouille is a flavorful, stewed vegetable mixture (eggplant, zucchini, different colored bell peppers, tomatoes, onion, garlic) that originated in France. This is baked along with ricotta, mozzarella, and parmesan cheeses and choice of sauce between layers of whole wheat lasagna noodles. Pecan-encrusted tilapia (or other white fish) with choice of homemade toppings, for example roasted red bell pepper sauce, sweet-and-sour celery-pineapple sauce, or nectarine-orange salsa Three-grain and vegetable burritos with homemade mango salsa- The combination of beans and whole grains (barley, brown rice, and whole wheat tortillas) in this vegetarian dish provide a complete source of protein, and the melted cheese boosts the protein count even higher. The sweetness of the mango salsa provides a wonderful complimentary flavor to this hearty vegetable burrito. Creamy cauliflower soup with Cajun-spiced ground beef and greens (kale, Swiss chard, or spinach)- This extremely flavorful soup is rich in omega-3 fatty acids (when you use 100% grass-fed beef), vitamins, minerals, and plant compounds that sharpen vision and promote eye health. It becomes a meal when paired with whole-grain bread. Miso soup- This delicious soup, flavored with miso , a nutritional powerhouse, contains cubes of tofu (which absorb the miso flavor) and a variety of vegetables: onions, carrots, bok choy or Chinese ( Napa) cabbage, mushrooms, celery, daikon radish , scallions, and wakame . Miso soup is so good for you, you start feeling better while you’re eating it! Paired with brown rice or rice noodles, it’s a complete meal. Dashi soup- Dashi is a traditional Japanese vegetable stock made with shoyu (a very high-grade soy sauce), kombu , shiitake mushrooms, and ginger root. I also add brown rice vinegar and mirin, a sweet rice wine, to really pick up the flavor. Adding dried bonito (tuna) flakes is optional. I simmer vegetables, lemon-rosemary baked tofu, and soba noodles in this delicious and flavorful broth to make a complete meal. Comfort foods- spaghetti and meatballs, tuna casserole, minestrone soup, macaroni and cheese, hearty beef stew, pizza (made with homemade whole-grain crust and your choice of many delicious, healthy toppings), meatloaf (classic, meatloaf stuffed with cheese, vegetarian "meatloaf"), complete-meal soups (vegetarian and non-vegetarian), homemade baked potato chips using either russet or sweet potatoes, steamed vegetables with a variety of homemade sauces. The nutritional value of all of these comfort foods is increased because they are made with the highest-quality organic ingredients. 6. What types of desserts do you prepare? Examples of clients' favorites include: chocolate pudding tart, baklava, mango-blueberry tart, sweet potato-pecan pie, “pumpkin” pie made with roasted butternut squash (sounds odd, but it’s a favorite!), nectarine and plum upside-down cake, macaroons drizzled with chocolate sauce, carrot cake with pineapple-cream-cheese filling and lemon sauce, poached pears stuffed with homemade granola and topped with apple-juice-reduction glaze, baked apples with nut stuffing and apple-juice-raisin sauce or homemade caramel sauce, chocolate cake with raspberry sauce, vanilla sauce, or chocolate ganache frosting, rice pudding, clafouti , French vanilla ice cream, and chocolate sorbet. 7. Can you provide nutritional information on the food you prepare? Yes. For a small additional fee, I can calculate the calories and basic nutritional content of any menu item. 8. Will you prepare our family favorites? Absolutely! Once you provide the recipes, I will incorporate those dishes into your menus whenever you wish. If you like, I can also evaluate recipes for ingredient substitutions that will make the dishes healthier while preserving the original flavors of those dishes. 9. What about special dietary needs? I will be happy to work with you on any special dietary needs. In fact, there is a section addressing this on the food questionnaire that you fill out during the in-home interview. I will also collaborate with your physician, nutritionist, or other consultant, as indicated. Once I understand what your restrictions and preferences are, I will prepare customized meals that meet your needs. 10. What if an ingredient for a menu item is not available when you grocery shop on my cook day? Because I select only the freshest ingredients and not all ingredients, particularly produce items, are available every day, I may have to make substitutions. Be assured that any ingredient substitutions I make are done with preserving the flavor and the nutritional value of the dish in mind. I will discuss possible substitutions with you before we agree upon any menu. 11. What is the cost of the service? The cost of the service varies according to the types of food you request (meat, poultry, and fish cost more than vegetable-based dishes), the portion sizes you desire, any special ingredients required for specific dietary needs/preferences, and how you want the food to be packaged. I also calculate the charge for each service according to the groceries that I purchase for you on your cook day. This costing method saves you money because, as opposed to the inflated prices that are typically incorporated into flat-fee service rates, your grocery costs are only what the prices actually were on your cook day. Moreover, if any of the grocery items I purchase for you are on sale, I pass the savings on to you! The charge for labor is extremely reasonable, and because I drive a gas-electric hybrid which gets tremendous mileage, the gas costs for grocery shopping and driving to your home are kept to a minimum. Although I do not quote flat rates, after I review your completed food questionnaire, I can provide an approximate cost for your personalized service. As discussed in the answer to question #2, organic meals made by this personal chef service cost less than comparable meals at local conventional (non-organic) restaurants.12. What if the client wishes to do their own grocery shopping? This is perfectly fine. Prior to your cook day, I will coordinate with you to ensure that you have all of the required ingredients. If you wish, I will purchase any ingredients that you do not have while en route to your home. Agave nectar- a natural sweetener that is extracted from the agave, a cactus-like plant that is native to Mexico. Because agave nectar is slowly absorbed into the blood stream and does not significantly raise blood sugar levels, it is considered suitable for diabetics. (Diabetics who are not already using agave nectar should ask their dietician or physician if it’s appropriate for their use.) Daikon radish- an Asian radish that is shaped like a carrot. The flesh is white, slightly sweet, and rich in phytochemicals (plant compounds) that have anticancer, antibacterial, and antifungal properties. Daikon radish also contains three digestive enzymes and is, therefore, a digestive aid. It may be eaten raw or cooked. Clafouti- (pronounced kla-foo-TEE) a baked dessert that originated in the French countryside, it is made by topping a layer of fruit with a batter that gives it a cakelike topping. Cherries are traditional, but any fruit such as blueberries, plums, peaches, pears, or apples can be used. Great when served warm with cream or ice cream. Fermented foods - foods that are predigested by bacteria, yeast, and molds. They encourage the production of beneficial intestinal bacteria, which are necessary for complete digestion and a strong immune system and which aid in the production of anticancer compounds. Some examples of fermented foods are yogurt with live, active cultures, miso, tempeh, shoyu (soy sauce), and brown rice vinegar. Kombu- a nutrient-rich sea vegetable, or vegetable that grows in the sea rather than on land. It contains glutamic acid, which enhances flavor and tenderizes food like MSG but in a very healthful way. It is very high in potassium, iodine, calcium and vitamins A and C and has appreciable amounts of B-complex vitamins. Millet- a yellow, bead-shaped grain that has a mild, nutty flavor. It is very high in protein and iron and is also rich in phosphorus and B-vitamins. It is considered to be the easiest grain to digest. Miso- fermented soy paste that, besides being extremely flavorful, helps protect against cancer, is high in protein, and is loaded with enzymes that aid digestion. Quinoa- (pronounced KEEN-wah) an ivory, bead-shaped, grain-like plant with a mild flavor. Although it is not a true cereal grain, it is used as one. It is considered a complete protein because it contains all eight essential amino acids. It has a protein profile similar to milk, contains more calcium than milk, and is a rich source of iron, phosphorus, B-vitamins, and vitamin E. Seitan- (pronounced say-TAN) wheat gluten that is seasoned and used as a meat substitute. Also known as “wheat meat”, it is high in protein and has the texture of beef. Shoyu- a high-grade soy sauce that is aged, or fermented, for at least a year to develop its rich flavor. It is an excellent source of amino acids (required to build protein) and glutamic acid, a natural flavor-enhancer. It is a source of sodium but contains only about a seventh as much sodium as does the same amount of table salt. Because it is a fermented product, it aids in digestion. Soba noodles- a flavorful, tan-colored Japanese noodle made of buckwheat. Buckwheat is a gluten-free, grain-like plant that, because of its long transit time in the gut, is filling and stabilizes blood sugar. It is high in protein, containing all eight essential amino acids, and has up to 100% more calcium than other grains. It is rich in vitamin E and B-complex vitamins. It also contains the bioflavonoid (a vitamin-C-complex compound), rutin, which strengthens capillaries and, therefore, increases circulation to the hands and feet. Tempeh- a high-protein food made of cooked, fermented soy beans. It contains 50% more protein than hamburger plus omega-3 fatty acids and B vitamins. It also boosts the immune system. It absorbs the flavors of the foods it is cooked with and, when crumbled, has the texture of ground beef. Wakame- a type of sea vegetable, or vegetable that grows in the sea rather than on land. Wakame is an excellent source of calcium and is also rich in iodine, protein, iron, niacin, and a compound that binds excess sodium and heavy metals, like lead. References:
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