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 use products with the Certified Naturally Grown (CNG) label. CNG products are raised according to standards that are the same as or, in some cases, more stringent than certified-organic standards. See www.naturallygrown.org for more information on CNG. I also use products that are not certified in any way as long as I know (usually by direct conversation with either the farmer or the producer) that they were raised according to certified-organic or CNG standards. 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, meals made by this personal chef service are very comparable in price to conventional (non-organic) meals at local restaurants. Moreover, the money you spend for organic ingredients 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 the vast majority of food items that I prepare, 100% of the ingredients are organic. However, I do offer a few dishes that require spices that are not yet available in organic form. On the rare occasion that such spices are required, I use the highest-quality products available. In time, I expect this issue to resolve as more organic products become available. According to current labeling laws, for a prepared food item to be labeled organic, at least 95% of the content of that item must, in fact, be organic. All of the foods that I offer far exceed that standard, as the only conventional products that I use (again, on rare occasion) are spices, and these would make up far less than 1% of the entire content of the final product. 4. Is there any such thing as organic fish? While “organic fish” is available in some markets, be aware that this label is provided by the foreign country in which the fish were farmed and does not align with the U.S. definition of organic according to the Organic Foods Production Act of 1990, as amended in 2002 (see “Why Go Organic” page). For the most part, the organic fish label indicates that the fish were fed fishmeal made from products that are considered fit for human consumption, as opposed to scraps that are not placed on the market. Additionally, some organic fish farming standards include provisions to monitor the cleanliness of the water in which the fish are raised, to limit the number of fish per cubic meter of water, and for new water to continually flush through the cages to prevent accumulation of parasites and pollutants. But, these standards can vary from country to country. So, verifying what any given organic-fish label means requires a conversation with the sales person at the fish department. If I am able to determine that fish labeled organic are raised according to the strictest standards (as outlined above) and farmed in an environmentally-friendly manner, then I will purchase it. Otherwise, the fish that I recommend are the fish 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? While I do prepare customized meals based on your food questionnaire and subsequent feedback, I also have a menu of client favorites that I will provide to you. You may select from that menu or ask for modifications to suit your dietary needs and preferences. The menu is always evolving, as I continue to do recipe testing for new offerings and modify standing menu items based on client feedback. Having said that, the following are some examples of client favorites: Asian vegetables in peanut sauce, with chicken, marinated tofu, or marinated tempeh , served over brown rice- your choice of vegetables cooked over low heat (a healthier cooking method than stir-frying) 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. Spice-rubbed catfish with mustard sauce- catfish coated with a homemade spice rub, packaged, and ready for you to bake at home. The yogurt-based mustard sauce is on the side. 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 , or lentils. The top crust of this pie is made with your choice of mashed russet potatoes or mashed yams. Chicken with garlic and herbs- a mixture of extra-virgin olive oil, garlic, sage, ground rosemary, sea salt, and pepper is placed beneath the skin of a whole chicken before it is lightly browned and then cooked in a pressure cooker (a great cooking method to achieve moist, tender chicken). The chicken is still very flavorful even if you remove the skin. Curried chickpea and vegetable stew- onions, celery, carrots, potatoes, zucchini, cauliflower or broccoli, spinach, and chickpeas stewed with homemade curry powder, served over your choice of grain,such as 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 marinara (vegetarian) sauce or béchamel (white) 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 or brown rice lasagna noodles. Three-grain and vegetable burritos- The combination of beans and whole grains (barley, brown rice, and whole wheat tortillas) provides a complete source of protein within a mixture of seasoned vegetables and a sprinkling of melted cheese (optional). Add your favorite salsa, and you're set! Creamy cauliflower soup with Cajun-spiced ground beef and greens (kale, collards, 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 or when grains, such as barley or brown rice, are added to the soup. 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- 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"), and a wide variety of hearty, complete-meal soups (vegetarian and non-vegetarian) that have a consistency more like a stew. 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, carrot cake, poached pears topped with fresh berries, toasted slivered almonds, and apple-juice-reduction glaze, baked apples with nut stuffing and apple-juice-raisin sauce or homemade caramel sauce, chocolate cake with raspberry sauce, clafouti , French vanilla ice cream, and chocolate sorbet. 7. Can you provide nutritional information on the food you prepare? Yes. For an 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. 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 I ask you to fill out. 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 for my cook day? Because 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 when we discuss your 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. Having said that, the menu of client favorites that I will provide to you does contain prices, and they are representative of the cost of this service. If you choose to order an item off the menu, I will cost it out for you before you place the order. As discussed in the answer to question #2, organic meals made by this personal chef service are comparable in price to conventional (non-organic) meals at local restaurants.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. 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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