Oatmeal 101

     All oats start out as oat groats, the whole unbroken grain.  Before being processed into any variety of oat, groats are usually roasted at a very low temperature.  This not only gives the oats their nice toasty flavor, but the heat also inactivates the enzyme that causes oats to go rancid, making them more shelf stable.



     Old Fashioned, sometimes called  rolled oats, look like little ovals.  When processed the groats are steamed first and then rolled to flatten them.  They take longer to cook than quick oats but are quicker to prepare than steel cut, and absorb more liquid and hold their shape relatively well in the cooking process.  Old Fashioned oats are also the ones commonly used when making granola bars, cookies and muffins.

     Here are two ways to prepare Old Fashioned oats:


Stovetop

Bring 1 cup of water (or nonfat or low-fat milk) and a pinch of salt (if desired) to a boil in a small saucepan.  Stir in 1/2 cup oats and reduce the heat to medium; cook, stirring occasionally, for 5 minutes.  Remove from heat, cover and let stand for 2 to 3 minutes.

Microwave
Combine 1 cup of water (or nonfat or low-fat mile), 1/2 cup oats and a pinch of salt (if desired) in a 2 cup microwavable bowl. Microwave on High for 2 1/2 to 3 minutes.  Stir before serving.

recipes courtesy of the website: eatingwell.com

Starting your day

     Having a bowl of oatmeal for breakfast is one of the best ways to start your day.  Whether you prepare it with water or milk, it's a good source of protein and, more importantly, fiber, so you'll feel fuller longer.  It's also a good way to lower your LDL cholesterol (that's the bad one).  Having oatmeal in the morning can help manage that number.

     Oatmeal is a satisfying, healthy morning meal.  According to the EatingWell website, it is high in soluble fiber and has a healthy amount of protein, both of which will help you feel satisfied.  Plus oatmeal is a low glycemic (GI) index food.  Research suggests that eating a low GI meal before you exercise may help you burn more fat.  For a boost of calcium, make oatmeal with low-fat milk instead of water.  Then top it with your favorite fruit to add more fiber and nuts for healthy fat.

     Beginning tomorrow I will post cooking instructions for the most common types of oatmeal.

Flu Fighting Foods

     In addition to the standard vaccination and routine hand washing, here are some foods that can actually help keep you from getting sick according to registered dietician and author Karlene Karst:

Garlic
Strangely enough, this potent yet delicious additive is actually one of the world's healthiest foods.  Garlic has powerful antibacterial and antiviral properties, which can help keep viruses and bacteria from taking hold and replicating in our bodies.  Remember to add lots to your food when cooking.



Mushrooms
These little fungi have some of the most incredible immune boosting properties, packed with selenium and antioxidents, as well as B Vitamins, riboflavin and niacin, which support a strong, healthy immune system.

Raw Honey
Raw honey has been used since ancient times for its powerful healing properties. This superfood contains antiviral, antifungal and antibacterial properties to protect you from the elements.

PomegranatesThis wonder-fruit is in season right now, and it's jam-packed with Vitamin C, which is a natural antioxidant that helps boost the immune system.

Water
We know that we need to stay hydrated, but many people don't know why this is so important during cold and flu season.  Viruses love dry surfaces --  they attach to dry surfaces and replicate throughout your body.  Staying extra-hydrated can actually keep the virus from taking hold in the first place.

And remember how important it is to wash your hands!  Use soaps infused with essential oils, not alcohol.  It dries out your skin, making it more attractive for viruses to attach to.

Big Finish

     Up to this point all my dining experiences in Key West have been at casual eating establishments. But for my final meal I decided to have a formal dinner at an upscale restaurant.  So I called to make Christmas Eve reservations at A & B Lobster House just a stone's throw from famed Mallory Square, the location of the daily sunset celebration.

     I soon discovered that I wasn't the only one looking for a good meal there.  To accommodate all the hopeful diners the restaurant had extended their dinner hours.  I had two options: dinner at 5:30 or 8:30.  I chose the early seating and had a table by the window.  Soon a very pleasant waitress came by and recited the evening specials that were not listed on the menu.  I was delighted to hear that one of them was sauteed hogfish topped with lump crab meat sided with garlic mashed potatoes and haricot vert.  I had never heard of hogfish before, let alone tasted any.  But I did recall my seat mate on the flight to the Conch Republic enthusiastically recommending it when and if I could find it.

     So I placed my order and waited hopefully.  The waitress informed me that hogfish is a rare treat since cannot be line caught and must be speared and that while looking rather unsightly is very mild and sweet.

     I was able to confirm the delicate taste of the fish at first bite.  It was delicious!  Everything about my meal was superior.  Excellent food, generous portions and friendly service made it truly a memorable experience:  a fitting way to end my culinary research 
endeavor in Key West.

Christmas Eve Dinner at A & B Restaurant:  A+!

Who's the Boss?

     On a morning constitutional I decided to stop for breakfast at a place I had passed by during my stay in Key West.  As its name implies Schooner's Wharf Restaurant is at the water's edge.  It's a casual looking place with a central bar area and tables on 3 sides.  I took a seat and it wasn't long before a friendly waiter came my way to offer me a menu.  There were many interesting looking breakfast offerings, but none of them included crab.

     I decided to order the Schooner Omelette.  It was described on the menu as being composed of shrimp, tomato and spinach.  But still hoping for some crab I queried the waiter if the chef could sprinkle some crab meat on top of the omelette.  He said he would ask the kitchen if they would honor my request.


     It was only a few minutes later that my breakfast was brought to the table, bereft of any crab meat but rather topped with some very yellow melted cheese.  Apologetically the waiter informed me that all the cooks in the kitchen are Haitian and there is sometimes a language barrier.  They also take a dim view of diversions to the stated menu.


     My guess is that in the native Creole language of Haiti crab and cheese must be very similar.  The omelette was tasty.  But I wish I could have had some crab meat, too.

Breakfast at Schooner's Wharf:  B+

Landmark of Lands Near & Far

     Earlier in the week I referenced a landmark down by the marina in Key West.  It was a Christmas Tree made from lobster traps.  Directly in front of that seasonal landmark sits another one that, while being less impressive, remains in place all year long.

     It is a directional signpost and on it are arrows pointing to far off places like Spokane, Washington, Fenton, Michigan, Augusta, Georgia and Wykoff, New Jersey.  There's even a kangaroo on the top looking in the direction of Australia, the Land Down Under.

     But if you take the time and look very carefully you will see an arrow down at the base of the post for a town not far from where I live.  Take another look:

Authentic Italian

     On my daily walks around Key West I would often pass a cozy looking restaurant at the corner of Southard & Margaret Streets.  From the name I assumed that the Mangia! Mangia! Pasta Cafe had an Italian flair to it.  So one evening I decided to walk over and see for myself.

     It turns out that they actually make their own pasta and are constantly experimenting with new "flavors" with different kinds of flour, including whole wheat, quinoa and rice.  The dining room does have a warm and welcoming feel to it with dark wood paneling on the walls that provided a backdrop for local works of art.  But it was a bit too cozy as I was barely able to get past the patrons sitting between me and my table.  I was tucked away in a distant corner with no hope of moving once I claimed my space.

     The menu did have a decided island Italian bent to it with a Conch Minestrone appetizer and house favorites like Spaghettini alla Carbonara, Rigatoni with Jumbo Shrimp and Tutto Grano.  I chose the Bollita Misto di Mare, a medley of seafood and shellfish over pappardelle and "...finished in a herbaceous clam broth and garnished with chopped tomatoes, green peas, and shaved Parmesan."

     I must admit, the pasta was among the best I have ever tasted.  The difference between fresh and dried is like night and day.  And their's is very fresh and full of flavor.  But the "Misto di Mare" that was in repose on the pappardelle was less than stellar, when I could find it.  I think there was a single shrimp making a cameo appearance among all the seafood, and maybe 2 scallops to keep it company. Mussels and other less expensive shellfish littered the landscape of the bowl.  So while the meal was appealing over all, I was left feeling a bit disappointed as I walked back to my home across from the cemetery.  But at least I had my hat to brighten my path.

Dinner at Mangia! Mangia Pasta Cafe: B-

Dead in the Water

     

     Near the marina in Key West there is a very clever Christmas Tree.  It is made entirely of lobster traps and decorated with green boughs and red ribbons and marker buoys.  It's a great landmark sitting next to On the Half Shell Restaurant, a ramshackle one story place with uneven flooring and haphazard service.  I should have known better than to even attempt a meal there.  But I was desirous of some good oysters and given the name of the place, I thought they would have some of the bivalves on the menu.

     That was my first mistake.  And while they did indeed have oysters, they were arguably the worst I have ever consumed.  They were dry, warm and tasteless.  I almost gagged just trying to get them down.  Not even the tepid cocktail sauce could resurrect any flavor from the half dozen I ordered.  And unfortunately the fish sandwich that followed was even worse.  If there were a date stamp on it I'm sure that it would have been expired.  I would have preferred something from McDonald's over their poor excuse for a meal.


Lesson learned I guess.  All that glitters is not gold.  And that goes for seafood as well.


Dinner at On the Half Shell:  F

Deep Sea Delicacy

     While I was at the Eaton Street Seafood Market ordering some delicious cracked stone crab claws I took notice to something I had never seen before.  In the cooler case along side the Key West Pinks was a variety of shrimp labeled Royal Red.  But since I didn't know anything about them, combined with the fact that they were $2 a pound more, I purchased the Pinks to take back with me to steam up and enjoy as an appetizer before devouring the claws.

     It is well known that shrimp are very healthy to eat.  They are low in fat, carbs and calories and a great source of Omega 3 fatty acid.  And there are lots of choices when it comes to variety.  In addition to the Key West Pinks there are Florida Browns and Atlantic Coast Whites.  But what are Royal Reds?

     

      It turns out that Royal Red Shrimp (Pleoticus robustus) are the most delicate of native shrimp species.  They have the softest texture and the sweetest flavor., despite being larger than other shrimp. And while alive they never see the light of day.  That is because they prefer the cold, dark depths of the ocean out at the edge where the gently sloping bottom of the Gulf drops abruptly off the Continental Shelf.  It is those depths from 1,200 feet to over half a mile beneath the surface that are the home to these ruby colored delicacies.  That's why they are more expensive.  They are more difficult to harvest as shrimp boats must travel 40-50 miles off-shore and dodge commercial traffic in international shipping lanes.

     Steamed, grilled or sauteed Royal Reds cook in half the time and taste more like lobster, sweet and delicious.  Next time I will know and spend the extra two bucks!

Doing Research

     As you may recall, the primary purpose of my trip to the Conch Republic was to do some serious research on Menippe mercenaria, the stone crab.  Well I'm happy to report to you my findings.

     This variety of crab is found in waters from Connecticut  to Belize, including the shores off Texas and into the Gulf of Mexico, Cuba and the Bahamas.  It is brownish red with grey spots and a light tan underside and has large, strong unequally sized claws with characteristic black tips that can break an oyster's shell.  It is harvested near jetties, oyster reefs and rocky areas.  The body is relatively small in comparison to the claws and is not consumed.  It is the claws that are prized as a food source and only one is removed during crabbing season which extends from October 15 to May 15 and must by law be at least 2.75 inches from tip to the first joint.  That claw can regenerate in time so in effect stone crab claws are a renewable resource.  They are sold commercially by size: medium, large, jumbo and colossal.

     And I conducted more research on the topic at the Eaton Street Seafood Market.  There I purchased a pound of the mediums and took them home for examination and consumption.  Dipped in a key lime sauce they were phenomenal!

Kermit's Brainstorm

     A little more than 2 decades ago Kermit Carpenter was working as an accountant for a small restaurant in Key West.  To supplement his income he also sold smoothies from a cart.  That is when he had a brainstorm to go into business for himself.  It seemed only natural to capitalize on the fame of the Key West key lime fruit.  So he and his sister founded Kermit's Key Lime Shoppe.

     The best known of their products is the key lime pie, created on the island in the 19th Century.  Stories vary on who can take credit for its creation.  Some claim that it was salvage master William Curry's "Aunt Sally" while others acknowledge that it was probably the genius of sponge fishermen who would be onboard ship for lengthy periods of time, taking along with them non-perishable items like the sweetened condensed milk, eggs and key lime juice used to make the pie that didn't need to be baked.  The reaction between the milk and the acidic lime juice would naturally thicken the mixture in the pastry shell.


     But Kermit didn't stop there.  Today they sell over a dozen other key lime related items at their 2 Key West locations ranging from candy to jellies, salsas and chutneys, cookies and snacks, to bath and body oils, tea, seasonings, and even olive oil.  In addition to the two stores on the island they have a major 10,000 square foot production facility located in DeLand in central Florida.  That is also where they handle Internet sales that are shipped worldwide.

     And when visiting their store one morning I met Kermit and in our conversation discovered that as a youth he visited relatives in Lafayette Hill, PA!

Pepe's

     The sign across the front of the place stated, "Eldest eating house in the Keys."  That was the claim of a small and tired looking place on Caroline Street in Key West.  Certainly from the outside Pepe's didn't look like much to write home about.  A smaller sign by the front door said, "Still open under old management "

     But as I went inside the place had a very inviting and comfortable feel about it.  And as it is with many of the other places in town the inside lead to an outside dining area.  Pepe's is very much a place for locals to enjoy a meal.  It's so good that tourists eat there as well.  I arrived just after they opened at 7am and I'm glad I did.  By 10 there was a line out the door just waiting to get in.

     The menu was fairly standard, nothing spectacular, but everything prepared well.  I ordered gravy and biscuits and was amazed at the portion size when it arrived at the table.  There was more than enough on the plate for two people!  I made a valiant effort to consume it all and came very close to doing so.  In between bites I chatted with the waitress who had a decidedly familiar accent.  Turns out she is a Philly ex-pat from Overbrook!

Breakfast at Pepe's:  A

On the Beach

     I had heard that a restaurant out on Higg's Beach in Key West was owned by the same folks that ran Blue Heaven where I had lobster, shrimp and grits for breakfast one morning.  So I ventured over in search of Salute! and found it just as it was described.  From the menu posted by the entrance I could tell that it was more of a high end kind of place so later that morning I called to make a reservation.

    It's a good thing I did.  When I arrived the place was packed out.  Both the bar and dining areas were filled with patrons.  Even with the crowd it didn't take long for me to be seated at a table with a gorgeous view of the beach and walking trail.

     With all the tantalizing items on the menu it was a difficult decision as to what I wanted for dinner.  But I finally ordered sauteed yellowtail with spinach and potatoes.  The waitress was friendly but I could immediately tell that she was overwhelmed by the large crowd.  That observation was confirmed by the amount of time I had to wait for my meal to arrive.  It was an hour from the time I ordered until my dinner appeared at the table.  The waitress did her best to put on a happy face but it was apparent that management was not able to keep up with the popularity of their establishment.

     The meal was excellent as was the dessert that I decided to have boxed to take with me.

Dinner at Salute!:  B+

North of the Border

     It was nearing 1pm as I strolled down Duval Street, the main drag (no pun intended) in Key West.  I was getting hungry and began to look for a place to have lunch.  Still in my possession was the list of approved eateries given to me on the plane and I noticed that I was very near one of the recommended places.  Amigos served up Mexican fare and it appeared to be pretty successful at doing so.  The place was packed, including the interesting looking porch that had seating along the small shelf attached to the front railing.  So I positioned myself strategically in order to get the first available stool there.  That only took about 15 minutes and I then had a front row seat to watch the passing crowd of tourists go up and down the street.

     From my experience Mexican food can be really good or really bad.  But I was pleased that the fish tacos and refried beans that I ordered were in the first category.  Everything was prepared well, the taco shells fresh and soft and the fish flaky and moist without being soggy.  The garnish was also crisp and not wilted or brown.  The service was prompt and friendly and the price was reasonable.  So far my treasure chest list of restaurants has proven to be 100% accurate!

Lunch at Amigos: B+

B.E.L.T.

     I'd been enjoying some good food at touristy places for the first few days in Key West.  But now I was ready to find out where the locals eat.  So one morning I ventured out to locate Harpoon Harry's, one of the breakfast restaurants on the list I was given when I first arrived.

     Perhaps the word "restaurant" is misleading.  Harpoon Harry's was more of a diner with counter seating in addition to booths and tables.  But it was more than that.  In addition to serving up meals to the citizenry it also had a mercantile section as well as a liquor sales corner.  It was more of a brick and mortar emporium than the previous establishments I had visited.  And it had an atmosphere not unlike the TV bar "Cheers" where everyone knows your name.  As I took my place at the counter just after they opened at 6:30 the seasoned staff began to greet all the regulars who were stopping by for their first meal of the day.  The menu listed what I would term "real food" and at reasonable prices, the kind that every day people would eat and could afford.  I ordered up the B.E.L.T. with home fries, toast and coffee.  That's the breakfast take on the standard BLT with the addition of scrambled eggs.

     It wasn't long before my meal was served.  The portions were generous, the coffee was hot and strong and the company was convivial.  I finished every last morsel and left filled and content, but without a T-shirt or a flask of Old Grand Dad.

Harpoon Harry's for breakfast: A

Grounded

     

     After a very interesting tour of President Harry Truman's Little White House one morning I walked across the street to Kelly's.  It is a restaurant of notable repute having been the location where Pam Am Airways got its start selling their first tickets from that building back in 1927. For over 60 years it was the world's largest international carrier.  It is also a known fact that the restaurant is currently owned by Kelly McGillis who had starring roles in the movies Top Gun, Witness and The Accused.        

     Again the inside/outside dining motif was employed as I sat out under the canopy of tall trees, enjoying the delightful afternoon breeze.  

     The hostess sat me promptly with a smile and handed me the menu.  The lunch menu was tantalizing with items such as Lobster Reuben, Tuscan Stuffed Chicken, and Muffuletta listed.  But unfortunately I never got to order any of it.  After waiting 20 minutes and not seeing a single server pass by I got up and walked out.  I understand the laid back concept of being on island time but there is a distinct difference between being relaxed and being ignored!

Kelly's for lunch:  O

My Blue Heaven

    

      On the list of restaurants I was given the name Blue Heaven had an interesting notation next to it.  BREAKFAST was all that it said.  It wasn't difficult to look up the address and first thing in the morning I headed off walking to Thomas Street in the Bahama Village section of Key West.   I arrived about 10am and soon discovered that I wasn't the only one interested in eating there.  The wait for a table gave me some time to look around and appreciate where I was.  Once again it was another indoor/outdoor setting, but this time more outdoor than indoor.  

     And the owners obviously had a sense of humor about things.

    The wait wasn't long and soon I was seated and looking over the menu.  Hungry from the walk everything looked good to me...banana, pecan or blueberry pancakes, eggs Benedict ("Bennie's") with ham or country sausage, asparagus or avocado, and more combinations of omelettes than I could fathom.

     But I finally settled on one of the morning specials, lobster, shrimp and grits with a side of banana bread.  Whenever I travel I make it my goal to order something that is local.  And you can't get anymore local than the southern standby of shrimp and grits.  The service was prompt, friendly and attentive.  It didn't take long for my breakfast bowl to appear, a lot quicker than it took for me to finish off the entire serving.  

     It was without a doubt the best rif on the Dixie classic that I have ever tasted.  Fortified, I was able to continue my morning constitutional over to the Key West Lighthouse.

Breakfast at  Blue Heaven:  A!

Two Mistakes

     

     Having an air conditioned house with a pool was wonderful.  So was having a car at my disposal to drive around Key West.  But soon after settling in I discovered that I was getting hungry.  So I decided to drive down near Mallory Square, the famed location of the daily sunset celebrations, to find a place to eat.  That was my first mistake.  Key West is an island, a small island, only 1 mile across and 4 miles long.  Parking is at a premium everywhere and I quickly learned that when I was charged $10 to park near the restaurant recommended by a beer jockey in The Twin Cities.  Following that advice turned out to be my second mistake.

     Two Friends is another one of those inside/outside kind of places.  The tables are inside but in reality we are actually sitting outside since everything is open and windowless.  

    
      But when it got windy outside, it was really windy inside.  Napkins and menus fluttered about as a storm was brewing.  But what was more disappointing than the wind tunnel ambiance was the prices of the dinner items.  They were higher than the decorative imported palm trees over our heads.  I decided to have a seemingly innocent fish sandwich with fries when I could get the attention of the waiter.  He seemed to lose interest in me after learning that I wasn't ordering any of the house specialty drinks served with little umbrellas in them. It seemed to take an inordinately long time for him to return with my meal.  And when it did arrive it was a sodden tangle of mushy fish and soggy Wonder bread with a side of very lukewarm fries.  I was wishing that the breeze that blew through the place would have taken the meal away, too.  It wasn't even worthy of food served in a freshman dorm.

     Those two mistakes taught me a valuable lesson on my first day in Paradise.

Dinner at Two Friends Restaurant:  D

A Good Start

     

     I was on the ground in Key West, The Conch Republic, before noon.  After picking up the rental car my next stop was to pick up the house keys from the folks at Key West Vacation Rentals.  They couldn't have been nicer.  But there was only one problem, the house would not be ready for occupancy until 3pm.  But that turned out to be an opportunity to have a casual lunch while I waited. Along with all the other helpful advice I received relative to my stay on Bone Island was where to find a good place to have my first meal.


     Only a few blocks away was the Southernmost Beach Cafe.  It was a short walk over to the water's edge.  I was able to get a table right away and began to adjust to the indoor/outdoor setting that is so common in a place where they have never seen snow and the lowest temperature ever recorded was only 41 degrees.



     Wanting to try as much as the local food as I could on this research trip I ordered up the conch chowder.  Conch (pronounced konk) is officially a gastropod mollusk, a large edible marine snail and relative to the demure French escargot.  It is a popular food source among the Caribbean islands although not legally harvested within U. S. waters.  It is used in soups stews and in salads and has been nicknamed hurricane ham by the Bahamians.  With a mild, sweet flavor similar to that of abalone, it is also extremely tough and must first be pounded or marinated in lime juice to tenderize it before cooking.

     My cup of chowder was excellent.  Thick and spicy with plenty of chunks of conch swimming among the vegetables.  I followed it up with a Caesar salad topped with freshly sauteed and still warm local shrimp.  It was a great way to begin my week long investigative survey of food in the Conch Republic!

Rating for the Southernmost Beach Cafe:  A

Laidlaw v. Organ

     

     The year was 1817 when Chief Justice of the U. S. Supreme Court John Marshall rendered his decision in the case of Laidlaw v. Organ.  In stating the case he introduced the practice of Caveat emptor in the United States.  Simply stated it places on buyers the burden to reasonably examine property before purchase.  That is to say that the buyer must exercise due diligence when purchasing an item or service.


     Coincidentally it was only 5 years later in 1822 that the United States laid claim to all of the Keys off the coast of Florida, including what the Spaniards called Cayo Hueso (pronounced  "Kayo weso"), or in English "bone island" a communal graveyard that we know today as Key West.

     

     My most recent culinary research took place there over the Christmas holiday.  And I found that the principle of Caveat emptor, still needs to be exercised there by anyone desiring to order a meal from one of the many eateries on the island.  Translated from the Latin the phrase means, "let the buyer beware," and with good reason when it comes to locating a reasonably priced meal that is properly prepared and served in a timely fashion using fresh ingredients.  

     I quickly learned that there are two types of eating establishments on Key West.  First, there are the ones who are out to make a fast buck from the unsuspecting visitor who is there for the first, and perhaps, only time.  The prices are high and the quality is low and the service is terrible.  Then there are the places that want to maintain high standards and work hard to serve the public, creating a good reputation among travelers and residents alike. 

     I was fortunate to sit next to a "local" on the plane that took me there.  As we chatted he was writing down the places where he would want to go for a meal.  Just before we landed he gave me the list.  It was like finding a map to hidden treasure!

   In the next few postings I will pass along to you my impressions of the places he recommended and some that I found on my own.