Tuesday, July 31, 2012

Whole Wheat Grilled Pizza Dough + Food Science













It doesn't get much better than homemade pizza.  It's also a simple & fun idea for dinner parties--make this ahead & portion out  individual crusts...then at dinner time have each person make their own pizza.  The best part - it significantly cuts down on planning/cooking work to do as the hostess (or host)!  

When I first came across a grilled pizza recipe, I'd have to say I was a little skeptical.  The crispy, nutty whole grain crust was just what I wanted from a pizza.  I typically shy away from recipes calling for yeast; mainly because of a personal fear of messing it up--which is strange, because it's a very simple process.  If you are in the habit of buying pre-made crusts; making your own can be much healthier and economical alternative.  Personally..I'm a little shocked at how expensive pizza crusts can be.  It's no wonder so many Americans choose to buy unhealthy, high-fat pizzas for $5.00 from Little Caesars when a whole wheat Boboli pizza crust costs the same amount at the grocery store!  Okay, that's the end of my ranting...let's get to the good stuff!

There are some critical steps to making dough; but once you know the basics to the science, you will see it is actually quite easy to do!  Each ingredient in dough making plays a very specific, scientific role.  First you must understand the role of gluten.  Gluten results when two proteins (glutenin and gliadin) are combined with a liquid (in this case water).  The most important thing to know about gluten is that it doesn't exist until it is combined with liquid.  Gluten gives the dough elasticity, helps it rise, hold its shape, and create the texture you want.  This elastic gluten is what allows dough to strech as it rises.  Different flours have different levels of protein (gluten), which is important factor when thinking of the type of dough to use.  Bread flour typically has a higher protein content (12.5-13.5%) than all-purpose flour (10-12%) or cake flour (7-9%).  Thanks to its high protein content, bread flour makes a firmer, stronger dough and is ideal for breads and hand-tossed pizza crust.  Now, thinking about the opposite...low protein flours (ie. cake flour) produce less gluten; resulting in a softer, weaker dough with a crumb texture.  That's an important thing to keep in mind when substituting flours in baking.  Basically, the more gluten in flour--the more firm your product will be.  Whole wheat flour creates less gluten than all-purpose flour; therefore creating a more dense loaf.  Bread flour naturally has more gluten in it, so incorporating the two flours is helpful when trying to achieve that firmer texture in pizza crust.

Yeast is equally important in dough making.  It is a living microscopic, single-celled organism that feeds on sugars and starches; producing alcohol and carbon dioxide waste by-products.  This process is known as fermentation.  Fermentation in food processing is the conversion of carbohydrates to alcohols and carbon dioxide using yeasts, bacteria, or both.  In bread making, the carbon dioxide produced by yeast gets trapped and is what causes the dough to rise, or leaven.  Because yeast is a living organism, it's important to be aware of the date before using yeast.  Expired yeast could prevent bread from rising.  The step requiring most caution is adding liquid to the yeast.  Just as the gluten is activated by liquid, so is yeast.  The only difference is the strict temperature range of water.  For active dry yeast (used in this recipe), you want the water to be somewhere between 105-115 degrees Fahrenheit.  Too hot and the yeast dies...too cold and your yeast is never activated.  This is why I recommend purchasing a kitchen thermometer if you don't already have one & plan on making any yeast breads in the future.

Sugar, salt & oil also play roles in bread making.  Sugar acts as food for yeast, allowing the leavening (rising) to happen; and is the main contributor in the browning of the bread.  This browning is called the Maillard reaction.  The Maillard reaction is a chemical reaction between an amino acid (protein) and sugar; requiring heat.  With the combination of sugar and heat, this reaction has an ability to create hundreds of new flavor compounds in baking.  Different amino acids create different levels of browning; thus different flavors.  A side note - the Maillard reaction is also a physiological step in the formation of advanced glycation endproducts (AGEs); an completely different topic!  Both sugar (or honey) and salt are hygroscopic ingredients, meaning they absorb moisture from their surroundings; which is a key step during baking.  Salt also gives flavor and controls yeast activity.  Oil (or fat) helps to tenderize bread by coating gluten strands so they can't combine as easily.  It also contributes to flavor, browning of bread, and helps to increase the shelf-life.

Now that you've gotten a brief overview of the science behind dough making, lets get to the good stuff....

Whole Wheat Grilled Pizza Dough

1 1/2 cups white whole-wheat flour
1 cup whole wheat bread flour
1 package active-dry yeast
3/4 to 1 cup warm water (105-115 degrees Fahrenheit)
1 Tbsp olive oil
1/2 Tbsp honey
1/2 tsp salt

*extra flour for kneading, and oil to grease a pan

Directions:
Measure and combine flours.  In a food processor combine flour, and yeast.  In a small bowl combine the warm water, olive oil, honey, and salt.  With the processor running, pour water mixture in a steady stream.  Process until dough forms a mass and starts to pull away from the side of the bowl (see pictures above).  Turn dough out onto a lightly floured surface.  Knead about 5 minutes, until smooth & elastic.  This can also be done using the dough hook attachment on your stand mixer.
If using the knead hook, stop mixer, remove dough, and turn out onto a lightly floured surface.  Shape into a ball with your hands.  Place dough in greased bowl that is at least twice as large as the ball of dough.  Roll the dough around the bowl to grease the entire surface.  Cover dough and let rise in warm place until it doubles in size.  Covering the bowl with a towel or plastic wrap prevents oxygen from getting in; allowing the anaerobic process of fermentation to begin.  Let it rise in a draft-free place; about 80-85 degrees F.  A perfect place is inside of your oven with the oven light on.  The light helps it warm up and rise.
Remove dough & make sure it's ready for the second kneading.  Press two of your fingers about 1/2 to 1 inch deep into the center of the dough.  If the indentations remain after you remove your fingers, the dough has doubled in size and is ready for the second kneading.  Deflate the dough by punching your fist into the center.  This releases some of the gasses, making it easier to shape.  Remove dough from bowl, and reshape into a ball again.  Cut the dough into equal portions using a serrated knife, reshape each portion into a ball.  Lightly dust any surfaces with flour if the dough gets too sticky.  Place balls of dough back into the greased bowl, cover with a towel or plastic wrap, and let rest for about 10-15 more minutes.
Remove dough portions, and pat each piece into a disc.  On a lightly floured surface, roll out each portion to a thin circle (about 8-10 inches in diameter).  Line a baking sheet with waxed or parchment paper. Stack pizza dough rounds on the baking sheet, separating each piece with a sheet of paper.  Wrap and freeze the dough for at least 2 hours, until firm and frozen.
For grilling:  remove crusts from freezer, discard wax paper.  Lightly brush the crust with olive oil. Heat grill to medium heat.  Carefully slide the oiled pizza dough directly onto the grill rack.  Grill uncovered for 1 to 2 minutes or until dough puffs up in some places, starting to become firm.  Using large tongs or a grilling spatula, carefully and quickly turn the crust over and transfer to a baking sheet.  For each pizza, spread the crispier side of the crust with your desired pizza sauce, toppings and cheese.  Transfer the pizzas carefully back to the grill.  Grill for a couple minutes on a lower heat until cheese is melted and the crust is crisp.  Remove pizzas, transfer to a cutting board, slice, serve & enjoy!

*Note:  If you are cooking on the lower grill rack, or if you have a hot grill, cook the pizza on top of an iron skillet to prevent the bottom from burning too quickly.  I tested it with my old grill & it worked out well.

**when using wheat flour-- whole wheat dough is stickier, making it more difficult to shape sometimes.  If you find yourself adding too much flour during the kneading process to keep your hands from sticking; instead put a little oil on your hands.  This will help keep the dough from getting too firm.










Monday, July 23, 2012

Cilantro-Lime Grilled Tilapia






Yep..another grilling recipe.  I pretty much stop using the oven during the warm, summer months.  Tilapia is such a simple and versatile fish to cook.  Also known as Cherry Snapper, Lemon Snapper, Nile Perch, Red & Blue Hybrids, or St. Peter's Fish.  If you're the type that doesn't like the taste or smell of fish; I'd highly recommend trying tilapia before scratching off all seafood in your book.

Tilapia is a fast growing farmed fish.  It's short life-span and low-protein diet (tilapia require very little fishmeal & fish oil in their feed) gives this fish a very low mercury level.  Tilapia can also be a sustainable choice of fish for these reasons, if you buy from the right place.  US farmed tilapia are the most sustainable choice.  Most US tilapia farms use low-risk re-circulating systems; which produce less pollution than other methods of farming.  Another interesting fact:  these tasty fish are resistant to and have a very low incidence of disease, which means chemicals, antibiotics or drugs are rarely (if ever) added to their water.  The one downside is that they are an aggressive tropical species which makes them a threat to native freshwater fish populations if they were to escape from the farms.  If you are curious about seafood sustainability; and where to buy the best fish, I recommend researching the Blue Ocean Institute website.  They have a great guide to seafood.  If you're an app geek (like me), they also have a wonderful mobile app called "Fish Phone" available on iTunes.  The app is very handy, especially while you grocery shop.

Okay, now to the recipe.   I recently threw this together and experimented in hopes of having a crispy Panko-topping (Panko are Japanese-style breadcrumbs).  Turns out the breadcrumbs just got soggy, which makes total sense--the heat source comes from below in a grill (not above); duh!  The only reason I am keeping the breadcrumbs in the recipe is because of how good it turned out.  My theory is that the breadcrumbs absorbed the marinade while cooking, keeping moisture from escaping; thus making the fish incredibly moist, flaky, and flavorful!  I've marinated fish using similar ingredients in the past, but never has it come out this delicious.  The downfall..a very thin layer of soggy breadcrumbs on top of the fish; which is easily fixed by scraping it off with the edge of a fork.  I honestly don't know if it was the Panko, or something else; all I know is that this was the tastiest fish I've grilled in a long time.. Enjoy!

Cilantro-Lime Grilled Tilapia

Ingredients:

  • 3 Tilapia fillets (about 1 to 1.25 lbs)
  • 1 Tbsp Olive Oil
  • 1/4 cup GOYA Mojo Criollo*
  • 1/8 cup cider vinegar
  • Juice of 1 lime
  • 1/8 tsp ground black pepper
  • 1/4 cup coarsely chopped cilantro
  • 2 Tbsp Japanese-style Panko breadcrumbs
  • 1/4 tsp paprika
  • 1/8 tsp red cayenne pepper
  • aluminum foil
*Mojo is a Latin-American marinade with garlic, herbs, onion & citrus flavors; found in the international foods section in most grocery stores.  My mother used this in many dishes & whatever she made with it always turned out amazing; which is why it's become a staple in my fridge.  Moderation is key with this seasoning though, it does have a high sodium content.

Directions:

Prepare & measure ingredients.  Place fillets on a sheet of wax paper or aluminum foil over a large plate.  In a bowl, mix together oil, Mojo, vinegar, lime juice, pepper & cilantro.  Pour over fish, coating all sides.  Cover and marinade for 30 minutes, turning fish over halfway.  In a small bowl or ramekin, mix Panko, paprika, and cayenne; reserve for later.

Warm up grill to medium heat.  Sprinkle breadcrumb mixture over top of each filet and place the fish on a large sheet of non-stick foil with edges folded up.  Pour any leftover marinade over it & place on the grill.  Loosely cover fish with foil, leaving some open room to allow steam to escape.  Grill over medium heat for about 10-12 minutes; flipping each filet over halfway.  The fish will be done when meat flakes off easily with a fork, or has reached a minimum internal temperature of 145 degrees Fahrenheit.  On a side note..if you're curious about the various cooking temperatures of meat and seafood, check out the governments food safety website.  When the fish is cooked, remove from grill and serve.  

For fish tacos:  flake off large pieces of fish with a fork & serve over corn tortillas with sliced avocado, diced tomatoes & jalepenos, cabbage slaw (recipe coming soon!), fresh cilantro, crumbled queso fresco, and a lime wedge.  For a healthy, low-fat, flavorful & fresh fish tacos; these are perfect!






Tuesday, July 3, 2012

Blueberry-Feta Grilled Turkey Burgers







Getting ready to make 4th of July burgers?  Switch up your traditional burger routine with this recipe! 
I loved these burgers when I made them recently.  I was inspired to put feta in them after my advisor was eating a turkey burger with feta cheese in it for lunch the other day.  Last time I attempted to make turkey burgers with pureed blueberries, the proportion of fruit to fat was a bit off which caused them to break easily & burn faster on the grill.  So this time I tried something different.  I used the same lean grown turkey (~93% to 97% lean); but added in 1/4 cup of feta and 1 chicken sausage link which slightly increased the fat & significantly increased the flavor... I'm not sure if it was the feta or the sausage that made this burger so yummy; all I know is that this recipe is a keeper.  You may notice that there isn't an egg in this recipe which may seem a little strange.  I realized I was out of eggs in the middle of making these but it didn't matter because they turned out just fine without them.   And don't forget about the blueberries & carrots; these guys are part of the reason I love this burger so much!  Incorporating pureed fruits and veggies into burgers (or any ground meat dishes) brings lots of added benefits to a meal:  the puree acts as a binder for meat to stick to; fruits & veggies are naturally higher in water which makes the end product juicier (not fattier); it's an amazing way to 'sneak' fruits/veggies into a meal for those picky eaters who may not normally eat them; and my personal favorite - more fiber, vitamins & minerals!!  Let's face it folks; it's pretty much common knowledge that most Americans don't get the recommended daily needs of fiber, which is why I make conscious effort to have a wide variety of fiber sources in my meals.  In this recipe I used blueberries and carrots, in reality you can use just about any fruit or vegetable you have on hand in your kitchen.  I've used spinach, red cabbage, zucchini, bell peppers and squash as opposed to carrots.  I personally haven't attempted another fruit besides blueberries.  It's important to choose a fruit that is not too seedy and doesn't have a strong/powerful flavor that could potentially compete with the main flavor in the dish.  Not only do blueberries fit those needs; my freezer is almost always stocked with them which makes it a convenience ingredient for this recipe.  
As you can see from one of the photos, I only used one chicken sausage link (from a package of 5 or 6).  Many times I find myself wanting a single link in a recipe for some added protein, fat or flavor.  A great way to do this without worrying what you're going to do with leftovers is to wrap each link separately in plastic wrap; then place all of them into a freezer bag, now just freeze and take each out individually when you need it.  Portioning and freezing food may be one of the most helpful tips I learned in the kitchen; especially when you are cooking for just one or two people!  A few months ago I did this with a big pot of beans & rice; and when the busy end of the semester rolled around I already had dinner portioned out for me--all I had to do was take it out of the freezer & warm it up.  Anyways, now that I've told you all about this burger I guess I should tell you what goes in it...  As always, enjoy!

Blueberry-Feta Grilled Turkey Burgers
  • 1 (1.3 lb or 20.8 oz) package of lean ground turkey; 93% to 97% lean meat
  • 1 (~3 oz.) Italian style or spicy chicken sausage link; casings removed
  • 1/4 cup feta cheese
  • 1/4 cup plain whole wheat bread crumbs
  • 1/8 cup (2 Tbsp) vegetable oil
  • 1 Tbsp Worcestershire sauce (try to find the one w/ lowest sodium content)
  • 1/4 cup frozen blueberries
  • 1/4 cup shredded carrots (can sub another veggie here if you'd like)
  • 1/2 of a large yellow onion; cut into chunks
  • 1 large clove of garlic (or ~1/2 to 1 teaspoon of dried minced garlic)
  • 1 tsp dried basil leaves
  • 1 tsp dried oregano leaves
  • 1 tsp freshly ground black pepper
  • 1 tsp hot sauce (ie. Tabasco, Texas Pete, or Sriracha)
  • 1 tsp crushed red pepper (optional)
Directions:

Place all ingredients, except for blueberries, carrots, onion and garlic, into a medium size mixing bowl.  Place the blueberries, carrots, onion and garlic into a wide-mouth glass or measuring cup; if you are using a food processor, place them in there instead.  With an immersion blender (or food processor), process the fruits and vegetables until it resembles a puree; making sure there aren't any huge chunks of onion or veggies in it.  Add the puree into the mixing bowl with all other ingredients and mix together.  Set out a large plate with a sheet of wax paper on top.  Next, (with clean hands) patty out the meat into little burgers and place on top of the wax paper plate.  I made 7 patties in this recipe; you can patty out more or less depending on how big you'd like them to be.  Cover the burgers with one more piece of wax paper & put in the refrigerator to marinade for at least 20 minutes.  A food safety note:  make sure the raw meat is away from other foods it could potentially contaminate.  
After your burgers have marinated, warm up your grill to medium heat, place the burgers directly on the grill, cover and cook for about 5 minutes on each side; depending on how hot your grill gets.  Use a meat thermometer to check if the burgers are done; piercing it into the center of the patty.  For ground poultry, the minimum internal temperature of the burger needs to be 165 degrees Fahrenheit.  When they are cooked, remove them from the grill and eat up!  I think they're great alone, or garnished with crumbled feta, sauteed onions, bell peppers, mushrooms or spinach.  I garnished my burger with a little feta cheese, alongside grilled zucchini, sesame-kale salad (I rarely buy pre-mixed salad anymore; but I absolutely fell in love with this at first bite; it's made by Harvest Sensations) a refreshing summer beer, and my favorite grilled peaches for dessert-yummm!!
Hope you'll like it :)