Archive for February, 2014

Change your diet & watch your life change!

February 9th, 2014
by Bernard Kinsella

What a concept, eh? Keep yourself encouraged if you’re looking to reduce your waistline by making one menu for each day of the week. Reaching a goal for yourself, as most of us realize today involves compromise. It requires discipline, change in habits, better use of time and a number of other topics we could list but then would realize; WOW, that’s a lot of work ahead of me! Review this strategy and check out some options to assist you.

  1. Planning: Establish a goal and get the facts on how to reach that goal? Read, consult a professional and ask advice from others you have noticed a physical change in.
  2. Action: Take some recipes you really like and try to build off them. Make adjustments to ingredients or portion size to reduce calorie consumption and create additional recipes with ingredients you have on hand.” Prep time” is the biggest challenge I hear when conducting sessions. So when you’re chopping away think about tomorrow’s delight!
  3.  Get Cooking: Taking the idea “this is the menu for tonight” makes it easier to reach your goal. I found if you create too many choices you fill up your refrigerator with unnecessary ingredients and potential waste.
  4.  Savor Every Bite: Ask yourself?  How does it taste, what would I do different next time, consider adding to making it more appealing or taking out of the recipe, did I make too much or was it just enough, no leftovers is a bonus I found helps out.

Simple steps to making you feel better and look better…just with one meal. So if you’re cooking for yourself this can become a good habit to follow, if you have other people who depend on your culinary talents, share the love and cook together, so they have no excuses later on!

Thanks + ciao…..Chef Bernard

Grilled Vegetables with Romesco Sauce                       serves 6

8 plum tomatoes (about 1 1/2 pounds), cored and halved
4 medium zucchini, sliced in half lengthwise
2 red bell peppers, cored, seeded, and quartered
2 yellow bell peppers, cored, seeded, and quartered
1 pound asparagus, ends trimmed
1 pound large mushrooms, stemmed
7 tablespoons extra virgin olive oil
1 1/2 teaspoons salt
1 1/4 teaspoons black pepper
1/3 cup toasted slivered almonds
1 slice white bread, torn into pieces
2 garlic cloves, peeled
2 tablespoons sherry vinegar


1. Place vegetables in a large bowl and toss with 4 tablespoons of the olive oil, 1 teaspoon of the salt, and 1 teaspoon of the pepper.

2. Heat a gas grill to medium-high or prepare a charcoal grill with medium-hot coals. Grill vegetables 5 to 6 minutes per side. Set aside.

3. For sauce; place almonds, bread, and garlic in the bowl of a food processor. Process until nuts are ground. Add 4 of the grilled tomatoes, the remaining 3 tablespoons olive oil, the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper, and the vinegar. Process until mixture reaches the consistency of a paste. Cover and chill.

4. Serve vegetables with Romesco sauce.

Nutritional Information per serving: 457 calories, 14g protein, 46g carbohydrate, 26g fat (4g saturated), 8g fiber

Our website offers a variety of recipes,  ‘how to’ videos and a selection of fresh catered food for events & weekly meals. A mixture of creative hands on cooking classes are always a great way to stimulate your palate and work on those kitchen skills. Every week is a new experience at the “GLK”, see you soon!

ciao Bernard