Ingredient and Portion Control: A Key Advantage

Nutrition begins with control. Preparing meals at home allows people to decide what and how much they eat. “It’s empowering to know exactly what’s going into your body,” Dr. Duhon says. In contrast to restaurant fare and processed foods—often laden with sodium, unhealthy fats, and added sugars—home cooking lets people focus on whole, nutrient-rich ingredients.

Research in Public Health Nutrition supports this, showing that those who cook frequently tend to eat fewer calories and follow dietary recommendations more closely. This autonomy makes it easier to maintain sustainable, health-conscious habits.

Honoring Culture Without Compromising Health

Cooking can be a great way to merge cultural appreciation with nutrition. Dr. Duhon adapts traditional Cajun and Vietnamese dishes to make them lighter and more nourishing. He celebrates his heritage while prioritizing health by using fresh herbs, lean proteins, and mindful techniques.

Vietnamese cuisine, known for its vegetables, fermented elements, and fresh herbs, naturally aligns with anti-inflammatory, heart-supportive eating. Studies suggest that diets rooted in plant-based, minimally processed foods offer longevity and disease prevention benefits.

Beyond Nutrition: Mental and Social Rewards

Cooking at home can also enhance mental and emotional well-being. For Dr. Duhon, it’s both a creative outlet and a stress reliever after intense hospital shifts. The kitchen can become a meditative space that fosters relaxation and focus.

Sharing meals at home also encourages deeper social bonds. Research indicates that regular social engagement, such as eating with loved ones, is linked to higher life satisfaction and increased longevity. In many of the world’s longest-living cultures, home cooking and communal meals are daily habits that promote both physical and emotional health.

A Sustainable Path to Wellness

Dr. Gregory Duhon sees home cooking as one of the most accessible ways to invest in health. Beyond physical nourishment, it fosters mindfulness, connection, and cultural pride. While no single habit can guarantee a longer life, consistent cooking at home builds a strong foundation for lasting vitality.

From lighter jambalaya to nutrient-packed pho, home-cooked meals provide more than sustenance—they offer a flavorful path toward a healthier, longer life.

About Dr. Gregory Duhon, MD

Dr. Gregory Duhon, MD, is an Internal Medicine Physician and Hospitalist with acumen in ICU, emergency room, and crisis/pandemic management. Known for compassionate patient care, Dr. Duhon has donated volunteer time to provide medical care to flood victims and those affected by opioid addiction. Gregory Duhon is training for the Ironman and enjoys travel, cooking, and passion fruit propagation.

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1. Blend your own spice mixes

One of the most exciting things about cooking with an Indian Masala Dabba is the opportunity to create your own spice blends. Experiment with different combinations of spices like cumin, coriander, turmeric, and cardamom to make your own unique masala. You can then use this masala to elevate the flavors of your curries, dals, and even rice dishes.

2. Temper your dishes

Tempering is a popular technique used in Indian cooking to enhance the aroma and taste of a dish. In a hot pan, heat some oil or ghee and add whole spices like cumin seeds, mustard seeds, and dried red chilies from your Masala Dabba. Allow them to sizzle and release their flavors before adding them to your dish. This simple step can transform a simple lentil soup or vegetable stir-fry into a flavorful delight.

3. Season your snacks and appetizers

The Indian Masala Dabba is not just limited to curries and main dishes. You can also use it to season your snacks and appetizers. Sprinkle some chaat masala on your roasted nuts, fries, or even fruit salads for a tangy and flavorful twist. The versatility of the masala dabba allows you to experiment with different spices and create unique combinations for your favorite snacks.

4. Infuse your beverages

Who said the Indian Masala Dabba is only for savory dishes? Think beyond curries and use your masala dabba to infuse flavor into your beverages. Add some whole spices like cloves, cinnamon, and cardamom to your tea or coffee for a warm and aromatic drink. You can even create your own spice blends for refreshing summer drinks like lemonade or iced tea.

5. Toast and grind whole spices

Take advantage of the empty compartments in your Masala Dabba to store whole spices like cumin seeds, coriander seeds, fennel seeds, or fenugreek seeds. Toasting these spices lightly in a dry pan brings out their flavors and aromas. Once cooled, grind them using a mortar and pestle or a spice grinder. The freshly ground spices will add a new dimension of flavor to your dishes, whether it’s sprinkled over roasted vegetables, mixed into dips, or used as a seasoning for grilled meats.

6. Prepare marinades and rubs

Another great way to use your Masala Dabba is by creating your own marinades and rubs. Mix together a combination of spices like paprika, chili powder, turmeric, and dried herbs from your Masala Dabba, along with oil, lemon juice, yogurt, or any other desired ingredients. Marinate your proteins or vegetables in this flavorful blend before grilling, roasting, or sautéing. Alternatively, use the spices and herbs from the Dabba in dry rubs for meats or vegetables before cooking them.

7. Sprinkle over popcorn or snacks

The Indian Masala Dabba can also be your secret weapon for upgrading movie nights or snack time. Sprinkle a pinch of your favorite spices or spice blends from the Masala Dabba over freshly popped popcorn, roasted nuts, or even fries for a burst of flavor. Try options like chaat masala, smoked paprika, or garlic powder to give your snacks an exciting twist.

8. Add flair to your homemade bread and doughs

Whether you’re making bread, pizza dough, or even homemade tortillas, the Indian Masala Dabba can be your go-to for adding extra depth to your baked goods. Experiment with adding spices like nigella seeds, sesame seeds, dried fenugreek leaves, or even crushed dried red chilies to your doughs. This addition will give your homemade bread and doughs a distinct flavor profile that will take them to the next level.

Remember, with the Indian Masala Dabba, the possibilities are endless. Let your creativity and taste buds guide you and have fun exploring new ways to use your favorite spices and herbs in your everyday cooking!

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Try Something New

Cooking Indian food requires a willingness to try new things and step outside of your culinary comfort zone. It takes courage to experiment with what you may perceive as unfamiliar spices and ingredients. You’ll be happy to know that delicious and wholesome Indian dishes can be accomplished with a handful of very basic ingredients like cumin, coriander, turmeric, ginger, and garlic. And of course, “garam masala” Indian cooking’s flavor BFF.

The key is to start small and work your way up to more complex dishes. Begin by mastering a few simple recipes, such as chana masala or butter chicken, before moving on to more challenging dishes. As you become more comfortable with the ingredients and techniques, you’ll find that cooking Indian food becomes easier and more enjoyable.

Build Your Confidence

Building confidence in the kitchen comes with time. Here are a few tips to help you build your confidence and become a master of Indian cuisine:

• Experiment with spices: Don’t be afraid to experiment with different spices and flavor combinations. Use your taste buds as a guide and trust your instincts.
• Practice makes perfect: The more you cook Indian food, the more comfortable you’ll become with the ingredients and flavor combinations.
• Learn from the experts: There are many resources available to help you master Indian cooking, including cookbooks, online tutorials, and cooking classes. Take advantage of these resources and learn from the experts.

Embrace Bold Flavors

One of the most important aspects of Indian cooking is the use of bold flavors and spices. From the heat of chili peppers to the sweet aroma of cinnamon, Indian cuisine is all about creating a harmonious blend of flavors that tantalize the taste buds. To cook Indian food with confidence and bravery, don’t be afraid to experiment with new spices and flavor combinations. Try adding a pinch of turmeric to your rice, or a dash of garam masala to your roasted vegetables. Explore and have fun.

Make Mistakes                                          

Mistakes are a natural part of the learning process, and it takes courage to embrace them. Don’t be afraid to make mistakes when cooking Indian food. Use your mistakes as an opportunity to learn and grow. Remember, even the best chefs make mistakes from time to time.

Practice

Finally, the best way to cook Indian food with confidence and bravery is to build your skills through practice and repetition. Practice making your favorite dishes over and over again until you feel confident enough to try something new.

Share Your Creations

Once you’ve mastered some of the dishes, it’s time to share your creations with others. It takes courage to put yourself out there and share your food with others, but the rewards are immeasurable. Seeing the joy on someone’s face when they taste your delicious Indian dishes is a truly gratifying experience.

Cooking Indian food with courage requires a willingness to try new things, overcome intimidation, build confidence, embrace mistakes, and share your creations with others. But the rewards are well worth it! The key is to approach Indian cooking with an open mind and a willingness to learn. So don’t be afraid to step out of your comfort zone and explore the rich and diverse world of Indian cuisine. Who knows, you might just discover a new passion in the kitchen!

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Since egg yolks are mostly fat, they add a softness and richness, as well as a wonderful flavor to any recipe. They make batters smoother as they distribute the fats and liquids evenly throughout. Beaten egg whites on the other hand add lift and airiness to recipes.

Here are 5 inspired ways eggs make food better.

1. Rise

Adding beaten egg whites to a dessert recipe will make your dish rise. They add volume to batters and dough. Think souffles, meringues or angel food cake. These recipes all use egg whites to help them puff up and rise without the addition of yeast or baking powder.

2. Bind

Whole eggs help to bind all the dry ingredients together in a recipe. In meatloaf or meatballs, for example, a whole egg mixed into the meat, spices and bread crumb mixture will keep the loaf from falling apart as it cooks.

3. Thicken and Emulsify

Eggs also help thicken dishes. Egg added to soups  or stews will  reduce the watery texture and eggs work to thicken custards and puddings. Eggs are also key ingredients in sauces that require emulsifying. Without egg yolks, the oils in mayonnaise, Caesar dressing and Hollandaise sauce wouldn’t come together into a smooth texture.

4. Shine

Whisking and then brushing the tops of breads, rolls and pie crusts with either just the white, just the yolk, or an entire egg adds shine and depth of color to the baked goods.  Using just the egg yolk and some water, milk or cream will result in a golden crust, while using beaten egg white as your egg wash will result in shine, but not as deep a color.

5. Adhere

Eggs also help dry ingredients adhere to foods. Eggplant slices or chicken cutlets are dipped in beaten egg before being dredged in breadcrumbs, and egg helps the breading stick to fried mozzarella sticks as well.

Besides working in all these ways to enhance foods, eggs also add flavor and a nice bit of protein along with other vitamins in any dish, you will be inspired to add eggs to your recipes to make foods flawless, fun and fortified!

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“I’m trying to get healthy, but my partner buys junk food which makes it hard for me to eat healthy at home!”

“How to get a significant other to eat healthier” is one of the top questions I get from clients. It can be challenging when you’re trying to adopt a cleaner way of eating but can’t bring your partner along for the ride.

I can relate, because I grew up a “whole wheat” girl, but I married a “white bread” guy. I was raised in the healthy-eating, organic-obsessed culture of the San Francisco Bay Area; he grew up in the deep-dish pizza-loving suburbs of Chicago. My childhood was filled with fruits, vegetables and home cooked meals–I was raised to be “picky” about what I put into my body and to eat junk food in moderation. For him, ice cream and French fries were a way of life.

So, when we got married, the question was: What would me and my fast-food husband eat for dinner? I realized that the only way I would be able to bridge the gap between my husband’s “white bread” world and my “wheat bread” world would be to cook healthy versions of foods that my husband enjoyed.

Gradually, I started making healthier swaps in my husband’s diet. Slowly he began to identify different flavors and spices, and he even started asking for vegetables in his dishes! I realized that he changed because I did these five things gradually to bring him closer to a healthier way of eating:

1. Don’t call it “healthy” or give it a label. My husband didn’t care about healthy food. Calling something healthy wasn’t going to entice him into eating it. In fact, giving a meal a label (healthy, paleo, vegan, gluten-free, etc.) may actually turn off your spouse from eating it, whereas if you call it by the recipe’s name (e.g. Tex-Mex Burrito Bowls) it sounds much more appetizing.
2. Don’t force or guilt, don’t judge. Guilting or forcing someone to change just doesn’t work. All it does is make them feel bad about themselves and actually make them more resistant to change. For example, if your partner eats junk food all day but then still eats the healthy meal you made, praise them for the healthy meal and don’t comment on the other foods eaten that day. Aim for progress, not perfection.
3. Add in extra veggies without asking, but involve him in the meal decision. Make the decision on “what to eat for dinner” together, but then you take control of the cooking and add in or sneak in extra veggies. If your partner is still resistant to anything green, add veggie purees into foods like pasta sauce or smoothies. If your partner isn’t resistant to veggies just add more of them into each meal you make! After the meal ask for their input and feedback so they feel involved in the process.
4. Make easy, simple swaps, and keep junk food away. Whole or sprouted grains for white (bread, pasta, rice, etc.), whole grain cereals for sugary ones, sparkling water with natural flavors for soda, etc. These are easy, healthy swaps that you can make in your partner’s diet without them really noticing! Additionally, you can make healthier versions (or “swaps”) of meals your partner loves (e.g. healthier mac & cheese, lightened up lasagna, etc.). Most of my husband’s favorite foods I’ve made at a fraction of the unhealthy fats and calories, and he has loved them all. One agreement that kept me in control of the groceries was: I would do all the grocery shopping and cooking, and he would do all the dishes and cleaning. This limited the junk food in our house and helped changed how he ate.
5. Make it taste good! No one likes food that tastes bland or bad. If you can make a healthy meal taste good, it might make all the difference to getting your partner to be more open to healthy options. This worked wonders with my husband and was one of the main reasons he became more open to healthy eating!

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The Truth About Flour Varieties

First, there is no such thing as ‘brown’ flour. There are hundreds of varieties of wheat, but they all fit into four main categories:

Hard White Winter Wheat – Ideal for making high-gluten breads such as hearth and artisan loaves. The bread will have a nice, crunchy crust with a rustic appearance and taste (if you make it right).

Hard Red Winter Wheat – Slightly less gluten than Hard White Winter, but it still has more than enough for artisan breads. It has a reddish-brown color and a slightly nutty taste. Great when mixed with rye for pumpernickel, Russian brown bread, or Jewish rye bread. It also makes great bread on its own.

Hard Red Spring Wheat – Similar to Hard Red Winter Wheat, but your bread will have a tighter texture (smaller holes). This wheat is preferred for loaf breads, where a nutty taste is desired. It can also be mixed with other grains, such as rye, and is commonly used for multi-grain breads.

Hard White Spring Wheat – Similar to Hard White Winter, except the bread will have a slightly tighter texture. It’s great for loaf breads and can be mixed with other grains easily, as long as the total added grains don’t exceed 10% of the total.

Soft Red and White, Winter and Spring Wheats – These varieties do not have enough gluten to make yeast breads. They are used for pastries, biscuits, scones, and quick breads. Other than that, they share similar properties to their hard counterparts.

All wheat varieties are nutritionally similar, whether red or white. The differences are primarily due to soil and climate conditions, not the specific variety of wheat.

The Industry Secrets About Commercial Flour

Now, I’m going to share one of those secrets that the food industry would rather you didn’t know. The only way you’ll obtain true whole-grain, whole wheat flour in the U.S. is if you mill your own wheat at home from wheat berries—just like I do, and many others. The flours labeled as ‘whole wheat’ on grocery store shelves are anything but. I’ll explain more in a moment.

So, the real debate is whether commercial white flour is worse for you than commercial ‘whole wheat’ flour. I’ll give them some credit: ‘whole wheat’ does have a nice brown color, but they use high-grade food colorings.

Commercial flours all start the same way: as a beautiful, nutritious kernel packed with vitamins and minerals. To make flour, all that’s necessary is to run the kernel through a mill, which is essentially a grinder that crushes things very finely. This is easy to do at home. All you need is a mill, either hand-cranked or electric. But you should only grind what you’ll use within the next few hours, because once the kernel is cracked, the nutrients begin to oxidize rapidly. After 12 hours, over 50% of the nutrition is lost. This can be slowed by freezing the flour, but even then, after 24 hours, the flour is essentially nutritionally dead. To make matters worse, the wonderful oils in the flour will become rancid in just a few days, ruining the flour. Whole grains, however, can be kept in airtight containers for thousands of years and still be good. Sealed buckets of spelt wheat (an ancient variety still used today) were found in the pyramids, over 300 years old. Some of the wheat was even planted, and it grew. Bread was made from it, and it worked perfectly.

The Decline of Whole Grains
Whole grains do have one quirk: they make slightly heavier products than what modern society is used to. During the 19th century, a genius figured out that he could make lighter breads by removing the bran and germ from the wheat (nutritional concerns were clearly not a priority). All that was left was the endosperm, which had the added (and dubious) benefit of not going rancid, since all the oils were removed. The new ‘white’ flour became a sensation in Europe, especially among the upper classes. Using white flour was a mark of distinction. Later, someone decided to bleach the flour to make it even whiter. By the end of the 19th century, several companies were producing white flour, and the leftover bran and germ were sold as cattle feed for extra profit (the livestock got the better end of that deal).

During the early 20th century, there was a massive pellagra epidemic in the U.S. and Europe. In America, the U.S. Food and Drug Administration (FDA) was created to investigate the cause. It was traced back to the use of white flour, which had little, if any, nutritional value. The flour companies were called to task, but they were not willing to give up the lucrative cattle feed sideline. Instead, they added 14 nutrients back into the flour—just enough to prevent pellagra. They had removed over 75 nutrients, so the consumer still lost out. To further deceive consumers into thinking they were getting whole grain, a tiny bit of bran, along with cellulose (sawdust, cleaned, of course), and food coloring were added. It was marketed as ‘whole wheat’ with FDA approval. So, now you know: your ‘whole wheat’ flour is really just unbleached white flour with a little bran and sawdust added. It has more nutrition than the white flour, but far less than the whole grain.

Whole Grain Flour: The Best Option
There is a third option. Some companies now market ‘whole-grain’ flour. This flour has the germ removed, but the bran is left. The germ is what goes rancid, so it’s a better option than other commercial flours. While it still doesn’t match the nutritional values of true whole wheat, it’s far superior to the rest. If you don’t want to mill your own flour, this is your best choice. But don’t confuse ‘whole grain’ flour with ‘whole wheat.’ They are totally different.

Take Control of Your Health
If you’re really concerned about your health, get a grain mill and start milling your own flour. You won’t believe the impact it will have on how you feel. It also puts you in control of your food supply. If you have to use commercial flours, try to stick to ‘whole grain’ or ‘whole wheat’ at the very least. White flour is one of the most nutritionally depleted foods ever marketed.

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Our natural instinct when dealing with allergies is to stay as far away from the food in question as is humanly possible. This, however, may not always be the best course of action. According to the National Institute of Health, sometimes the best way to prevent a peanut allergy is early exposure: “the [NIH] guidelines suggest that parents should introduce most babies to peanut-containing foods around the time they begin eating their solid foods”. However, an official medical test is recommended for high-risk infants when it comes to allergies.

Bearing that in mind, it is important to try new foods and incorporate new items into your daily routine. Take the latest food trends and hype with a pinch of salt and find what works best for you and your body. Allergies aside, as soon as something is not right, it will quickly become evident and issues with digestion, skin, hair, weight, etc. may arise. Our below guide provides some inspiration on which foods to incorporate into your diet and how they may improve your appearance.

Shellfish against graying

Shellfish are considered a real delicacy worldwide: oysters in Ireland, crab in Alaska, mussels in Brussels and lobster from Maine. Not only is shellfish extremely delicious, but it also has various health benefits. Generally speaking, shellfish are low in fat and cholesterol and high in protein, omega 3 and zinc. Protein is known to improve heart health, strengthen bones and keep you feeling fuller for longer. Both omega 3 and zinc are known for their positive effects on skin and hair, in fact, both are supposed to slow down the graying process. For those keen on hiding their gray hair, dying your hair is always an option, but these natural techniques for preventing graying are always an easy and healthy way to go about it first.

Brazil nuts for better skin

Everyone strives for radiant skin and while some people just have it naturally, others have to work hard for it. Both young and old can suffer from acne, and it’s not until you have it that you realize how lucky one is to have good skin. While there are heaps of different theories on what product is best to use on your face but another approach is to look at what you can eat to improve your skin. Often with acne, the inflammation of the spots themselves is what draws the most attention to them. In order to counteract this, foods with a high selenium content are recommended – such as brazil nuts. Selenium acts as an antioxidant and is known to protect against heart disease, boost the immune system and may prevent mental decline.

Berries for anti-aging

Berries are one of the tastiest ways to up your fruit intake. One of their biggest health benefits comes down to the fact that they contain antioxidants, which help fight inflammation. Not only that, but they are also known to improve the immune system, they are good for the brain, and they lower blood pressure. Raspberries in particular contain anthocyanin, an antioxidant that may protect against cancer. Ellagic acid is yet another antioxidant that can be found in many berries such as raspberries, strawberries and blackberries. It is known for preventing collagen destruction, reducing inflammation induced by UV-B irradiation and it is supposed to prevent wrinkle formation.

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Are you constraining yourself to a lean turkey burger and green salad when whipping up a quick dinner?

Are you craving some delicious takeout from your favorite Chinese restaurant but are afraid the dish contains too many carbs and too much sugar?

It’s time to stop worrying!

You could eat many more delicious dishes than you thought if you choose smartly. Living with diabetes doesn’t have to mean feeling deprived. What’s more important is to balance your meals and use a few cooking tricks to enjoy a healthier and more flavorful meal. That is where homemade Chinese takeout dishes come in handy.

My grandma had type-2 diabetes. She lived healthily to 95, eating homemade Chinese food everyday. My dad was diagnosed as prediabetic nine years ago. My mom serves him Chinese food almost everyday, including stir fries and dumplings. His symptoms never developed into type-2 diabetes and his sugar levels were well-controlled and close to a normal level.

Why is homemade Chinese takeout the perfect choice for diabetic cooking?

It reduces your consumption of meat without pain.
A Chinese stir fry has magic powers: it can increase the volume of a dish with less meat, in a delicious way! For example, when serving roast chicken breast or a piece of steak, you can easily finish half a pound of meat by yourself, and you could probably make room for other carbs like pasta or mashed potato on the side. However, magic happens when you cut the meat into smaller pieces, and add in colorful vegetables and a rich sauce. Look at Moo Goo Gai Pan with tender snow peas, or Black Pepper Steak with crunchy peppers. That half pound of meat suddenly becomes a giant plate of food that can be shared between two people.

It helps you get a daily share of vegetables that you actually enjoy eating.
Forget about tasteless overcooked cabbage or a green salad with minimum dressing. I would hate eating veggies as well if the dishes were poorly prepared!

The process of stir frying makes vegetables taste better and become more nutritious, as they are only cooked for a short period of time to preserve their crunchiness, color and nutrition. You can easily add plenty of veggies to a stir fried dish with some protein. Since we are using a stir fry sauce to bind everything together, the vegetables will be extra flavorful, if not more delicious than the protein!

You can dramatically reduce your sugar consumption and create a better flavor when making your own stir fry sauce.
This is the main reason I highly recommend making your own Chinese takeout instead of ordering in a restaurant. Chinese restaurants sometimes use very sugary sauces that make your blood glucose shoot through the roof. On the other hand, homemade sauces use fresh aromatics to create a bold flavor with minimum sugar added. In the case of sauces with high sugar content, such as sweet and sour sauce or orange sauce, you can use sugar substitutes instead of real sugar. There are also many other low sugar sauces, such as black bean sauce and garlic sauce, which make your dish way better than takeout.

You can further reduce your carb intake by choosing healthier side dishes over white rice.
If you assume you have to pair a stir fry with steamed white rice or boiled noodles, think again! There are many other delicious side dish options that not only have a low glycemic index, but also pair perfectly with your stir fry. For example, quinoa and brown rice are healthier options and more filling than white rice. Cauliflower rice and zucchini noodles are even better. Not only do they keep your carb intake to a minimum, you can increase your daily vegetable consumption without fuss. Another great alternative is Shirataki noodles, or zero-calorie noodles. They are a type of translucent noodle made with Japanese yam that contains high dietary fiber and very few carbs.

The cooking is practical for a weekday dinner, once you get the hang of it.
Cooking Chinese food at home might sound intimidating. You will find it much easier than you thought once you try it. All you need is a reliable recipe and a few very basic ingredients. And believe me, you don’t need to purchase a wok at all. Nowadays many Chinese families use nonstick skillets to cook stir fries, because they require less oil, are easier to clean, and generate less smoke.

The desire for delicious food and the need to maintain a balanced diet is a lifelong battle that you need to fight on a daily basis. Hopefully, homemade Chinese food will make your meal planning easier, your stomach happier, and your body healthier!

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So why don’t more people eat poached eggs, and why do restaurant cooks make faces when you order poached eggs? Are they that difficult to prepare correctly? Not at all, but there are a few tricks to it, which will be the ultimate subject of this article. By the time you finish, you should be able to poach like a pro, with no fuss at all.

A Little Egg History…

If you want to really be good at poaching eggs, or cooking them in any manner, you need to understand eggs. We’ve been eating eggs since before we were completely human, as far back as 3 million years! As Hunter-Gatherers, eggs were a logical food choice because they taste great, are easy and quick to cook, and most importantly, they didn’t fight back or run away. This was somewhat important at a time when most animals were 4 or 5 times bigger than us, and at least 50% faster on foot, coupled with the fact that most of them also had large fangs, tusks, big spurs, huge hoofs, and really nasty dispositions. At first, we probably did a whole lot more gathering, than hunting, at least until we learned how to make spears.

We started robbing nests, and figured out which birds had the best tasting eggs, and were the least threatening (they had some really big birds back then…). We eventually decided on chickens. Then, someone got the great idea to just bring the whole chicken home to lay eggs, rather than go looking for them, and thus, livestock production was born. By around 7000 BC, they had egg production down pretty good, at least in China and India, which may be why today, they are some of the biggest consumers of eggs in the world. Egg production didn’t spread to Africa, West Asia, Egypt or the European Continent until around 800 BC. There is evidence that Native Americans domesticated chickens for eggs as far back as 1500 BC.

Eggs were consumed raw at first, but when we invented fire, eggs were roasted in the coals, After we figured out how to make pottery, boiled eggs became very popular, so much that in ancient Rome, there was a saying; “ab ova ad mala”, meaning, “From eggs to apples”. Eggs were a common appetizer and apples were a common desert, so this really meant something to the effect of From Start to Finish, or From the Beginning to the End. It wasn’t too long before people began pickling eggs to preserve them for long trips, frying them, baking them, and of course, poaching them.

Eggology 101

Eggs are a wonder of nature. They are, in effect, a self contained ecosystem for an embryo. The shell breaths and lets in moisture while keeping the contents in. Even its shape is practical. Ever wonder why an egg is oval? It is because if an egg gets loose, or bumped, it will roll in a circle, instead of out of the nest. Neat, huh? The yolk supplies food for the embryo, and the albumen, which is a complete, high-quality protein, cushions it and keeps it moist. Another part of the egg, the chalaza, which is a long white stringy thing on each end of the egg, keeps the yolk from banging against the shell and breaking if it gets bumped. If you ever get an egg with a small dark spot in the yolk, it is not a developing embryo. It is simply a blastoma, or a small piece of extra tissue that serves no purpose. You can eat it safely and it should not effect the taste, but if it bothers you, it can be removed with a fork before, or after cooking. And lastly, sometimes you may find a small air pocket in the albumen. It is perfectly normal and does not effect the egg at all.

Most of the egg, except the shell, is high-grade protein, with some vitamins and essential fatty acids. An average egg only has 76 calories, a meager 1.4 grams of saturated fat, only 5.1 grams of other fats, and a whopping 7.5 grams of the highest quality protein there is.

What about cholesterol?  Well, at one time they used to think that eating eggs contributed to high blood cholesterol, but recent studies have shown that there is little or no correlation between consuming edible cholesterol, and cholesterol in the blood. Saturated fats are now believed to be the culprit and the American Heart Association recommends that you eat no more than 16 grams of saturated fats per day. Good news… an egg only has 1.4 grams of saturated fat, and it is unlikely you would eat 10 or more eggs in a day. And the really great thing about poached eggs is that you do not cook them in any fat, so there is no extra saturated fat to worry about. You can instead worry about the bacon, ham, fried potatoes, etc… that usually accompany egg meals. Poached eggs do not require any of these side items.  They really go better with things like roasted cherry tomatoes, or any kind of tomato, for that matter, mild sauces, curries, rice and other grains…they really can stand on their own. One of my favorite poached egg dishes is Shashuka, which is just eggs poached in spicy tomatoes with onions and peppers…. Scrumptious.

Getting Down To Business of Poaching an Egg

Now you know enough about eggs to be able to successfully poach them. There are just a few things you should keep in mind before you start.

• You want to use the best eggs you can get. Chickens that are fed hormones, also known as laying feed, will have watery, pale yellow yolks and a thin albumen (which will be the egg white). Most store-bought eggs will be of this type. Organic eggs usually have a darker, yellow-orange color to the yolk and a thicker albumen. Cage-Free eggs will have a darker orange-yellow color, a nice thick albumen, and tons of flavor. The absolute best egg is one direct from a free-range, organic chicken, that has never been refrigerated.
• Farm eggs will look dirty, but they have a film on them that protects them from spoiling for around a month at room temperatures, so avoid washing them until you get ready to use them. All the dirt and whatever is on the outside shell only. You can keep them at room temperature until ready for use, and you won’t have to let them warm up before-hand. Store bought eggs are always washed, so they have to be refrigerated. If you are unsure of the freshness of your eggs, here is an old trick. Fill a deep bowl with cold water and place the eggs in it. Fresh eggs will sink to the bottom. Old eggs will float. Discard the old eggs, dry the good ones and put them up. Be advised that once you do this, your eggs will have to be washed and refrigerated, or used immediately.
• Eggs are mostly protein, which can be fragile on a molecular level. It’s why the body can use it so easily. Treat the eggs gently and do not agitate them more than is necessary. Breaking the amino chains can result in rubbery, strong flavored eggs. This is one of the most common mistakes cooks make when trying to cook eggs. It will also result in less loft, and less leavening, so if you break the amino chains, you can say goodbye to light, fluffy scrambled eggs.
• In almost all cases, eggs respond better to cooking when they are at room temperature. You can use them cold, but you will not get the best from your eggs that way. This is especially true when poaching.
• Never crack eggs directly into the water. Always crack them into a small bowl first, so you can inspect them before cooking. Also, it saves you from having to discard the water and start over should a yolk break coming out of the shell (and it does happen to everyone sometimes, mostly with store-bought eggs…). Once you are satisfied with the eggs, gently ease them into the hot water.
• You will have less chance of breaking the yolk if you crack the egg on a flat surface, rather than an angled one, like the edge of a counter, stove, or a butter knife. Angled pressure can force the shell into the egg, possibly breaking the yolk. It also can result in the shell flaking and falling into the egg, forcing you to dig the little pieces out, and maybe breaking the yolk in the process. There are some great YouTube videos on how to properly crack an egg. Watch them and practice a lot. Eggs are cheap and can be used in hundreds of different ways, so there really is no excuse not to practice.
• Never, never, never add any junk to the water to make the egg coagulate. Vinegar and citric acids will destroy the amino chains, and result in a rubbery, tasteless egg that may taste of vinegar….yuck!!!!!
• Some people swear by swirling the water before slipping the egg in, and others say not to disturb the water any more than necessary, or it will damage the aminos. Swirling causes the egg to fold in upon itself as it solidifies, making a tight-looking egg. Not swirling allows the egg to create strings and shapes as it does its thing, but these will tuck back in when the egg is removed from the water. I feel the egg has better flavor and texture if you don’t agitate any more than you have to, but it is your choice. It is a very subtle difference.
• A common mistake is to add eggs to simmering water. That is not poaching. It is simmering, and doesn’t taste anything like a properly poached egg. Remember, we want to avoid shaking the egg up as much as possible, and simmering/boiling water will cause the egg to bounce around and rattle the yolk. The proper temperature for poaching and egg is 180ᵒF to 190ºF. Water boils at 212ᵒF. What you want to do is to heat the water in your pot until you just start to see tiny, tiny bubbles start to form on the bottom. Then lower the heat a little, and slip in your eggs. The water will cool a little more when you add the eggs, especially if you use cold eggs.

Now, we are ready to cook. Get all of your items together before you start. You will need:

• A pan at least 2” deep. Deeper is better.
• A slotted spoon for removing the eggs once they are done.
• Plates, ready to go.
• Any extra things you want, like tomatoes, side-dishes, etc… Make sure they are prepared before you start the eggs, because eggs poach very quickly, and demand your full attention.
• A small bowl to crack the eggs in.
• Salt and pepper to taste.
• Any extras like hot sauce, Hollandaise, condiments, etc…

Get your eggs out of the fridge (unless they are already room temperature…), and allow them to warm. This can take up to 30 minutes.

Once the eggs are properly warmed, fill your pan 3/4 of the way with water. Set the pan on the stove and set the burner to High Heat.

Watch the water closely, and when you see small bubbles begin to form on the bottom of the pan, lower the heat to Medium High.

Crack your eggs gently into the bowl and inspect them. Once you are satisfied,  slip them gently into the water. Do not swirl the water. Do not add vinegar or citrus.

The eggs will curl, and act like lovesick amoebas for a few seconds. Don’t worry. It’s normal.  As a rule, 3 minutes will give you a creamy, delicate white with a slightly thickened, but still runny yolk. 4 minutes will give a firmer white, and an almost solid yolk. 5 minutes will give you a very firm, but still edible (so they say…) white, and a solid yolk. Any longer and all you will have is a coaster for your coffee cup…. I cook mine 2 minutes…. These times are for a single egg. For every extra egg, add 30 seconds to the times.

When the eggs are to your liking, turn off the burner and gently remove them from the water with a slotted spoon. Allow them to drain over the pot for a bit, or you can set them on a paper towel to dry the excess water. No one likes a bunch of messy used egg water on their plate…

Transfer the eggs to the plates, garnish and chow down….

Shashuka

This is so easy that I don’t think it even qualifies as a recipe. You only need 5 components:

Eggs

Tomatoes. You can use fresh, or canned. You can even use tomato sauce, for a different texture. The flavored canned diced tomatoes work really good in this, like the ones with peppers and onions already in it, chili-ready, Italian, etc… My favorite is Snappy Tom with Green Chilies.

Something for heat (if desired) like peppers, hot sauce, dried chilies, etc… I use Carolina Reaper Pepper Sauce, but it is not for the faint-hearted. You can leave this out if you don’t like hot stuff.

Something for spice, like onions, curry powder, garlic, cilantro, green peppers, etc…

A little top garnish for some flair, like parsley, cilantro, fresh basil, etc…

You can even add some meat, like bacon pieces, ham, sausage, canned sardines or mackerel, ground beef, etc….  I personally think it takes away from the eggs, but it’s your food. Make it like you want. Other than burning it, I really don’t think you can mess this up.

Procedure:

Start by placing a large skillet on the stove over Medium High heat. Depending on how done you want your eggs, you may want to have a lid handy. Allow the skillet to heat up a bit before proceeding, maybe 3 or 4 minutes. If a drop of water sizzles, it’s ready.

Add a tablespoon of oil to the skillet. I highly recommend good olive oil.

Add your chopped onions, chopped garlic, chopped peppers, or any other raw veggies, and sauté them until the onions are translucent, and celery (if any) is tender. Fresh jalapeño peppers are great to add at this stage…

Add the tomatoes, juice and all, stir,  and allow them to simmer for a bit.  You can add any hot sauces now, if you want. When everything is simmering nicely, proceed to the next stage.

Add any extra spices you want now, like salt and pepper, red pepper, garlic powder, curry powder, etc… Add them to your taste. Stir well and continue to simmer.

This is one of the few times I will say it is OK to crack eggs directly into your skillet. There is no other way to do this. With a spoon, make a well in the tomatoes for each egg. Now, crack each egg carefully into its well. If a yolk breaks, don’t worry. Just crack another egg on top of it. It will be fine…

It is very important at this stage that you do not stir, shake or disturb the eggs in any way, until they are done.

If you want well-done eggs with a solid yolk, place a lid on the skillet. Check the eggs often.

When the eggs are done to your liking, use a ladle, or large spoon to lift each egg and tomato well onto your plates. Extra tomato sauce that is left can be arranged around the eggs.

Garnish, add the extras, and chow down. Shashuka is traditionally served with an Indian Flatbread called roti, but I will tell you a secret…. Roti is pretty much just a flour tortilla, and regular flour tortillas can be substituted for it anytime. You won’t know the difference.

I hope you have enjoyed this article. Check back with us often for more great material.

Bon apetit.

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Hear me out.

Sometimes it’s the first date. Sometimes, it’s the second date. And maybe in some cases, Chinese food might be saved for the third date. But if you want it to go beyond that and keep getting more dates with this person, there is a surefire way to solidify it and make that person crave you. Yes, even more than mushu pork.

See, it’s all too easy to take your date out for Chinese food. You can sit in a booth and giggle while munching on fried wontons until your food comes out. Maybe you’ll even get to go back to your date’s place. If you’ve opted to go to your date’s place and order Chinese takeout already, boo. You’re in trouble because you’ve set the expectations bar really low. Criminally low.

Nothing is wrong with Chinese food for a first date, or any date. But if you truly like this person and get all those feelings, don’t wind up with disappointment, crying to your friends at the bar when this date of yours stops calling. No, no, no. Take the bull by the horns and make them never want to leave you.

By making your own Chinese food at home, you’ll impress them on a whole different level.  Here’s how!

1. It’s alluring

There are more Chinese restaurants in America than there are McDonald’s. Even though you can find Chinese restaurants everywhere though, because Americans aren’t used to cooking Chinese cuisine, it’s intriguing. Someone that knows how to cook a cuisine from a country they aren’t from or haven’t ever lived in is definitely someone you want to keep getting to know.

2. It’s delicious

Very few people dislike Chinese food. There are so many different dishes that it’s easy to fall in love with one of them, or all of them.

3. It’s healthful

If the person you’re courting is big into eating right and exercising, Chinese food is a welcome option because it’s healthful. Most Chinese cooking makes use of peanut oil which is significantly healthier than other oils. It is high in monounsaturated fat (just like olive oil) which makes it heart-healthy and has loads of antioxidants.

4. It goes straight to their heart

While it’s often been said that the way to a man’s heart is through his stomach, the same can be said of women as well. When someone takes the time to cook for us and make us a meal that is delicious, even if it wasn’t difficult to prepare, it speaks to the soul.

5. It tastes impressive yet is beyond simple

Once you have the ingredients you need to make authentic-tasting Chinese food in your kitchen, it becomes incredibly easy to make it any time you feel the urge to eat orange chicken, sweet and sour pork, Mongolian beef, and even those fall-off-the-bone pork ribs. In fact, you’ll that you’re making it for yourself sometimes when you’re alone just to get your Chinese food fix.

6. It will get you more dates

After the first date goes well and you move onto the second date, you can invite your new love interest over to partake in the particulars of homemade Chinese cuisine. It will always end with another date being secured. You may want to wait until the third date, but it’s important you roll this one out early on if you really like this person because this will absolutely secure you more dates with them.

Who could say no to homemade Chinese food? No one, that’s who! Try it once and you’ll wonder why you didn’t start making it yourself sooner.

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