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-