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 Jan 2012 - In this Issue:
Healthy Cooking Techniques
RECIPE: Seared Scallops with Oranges
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Healthy in a Hurry!

It’s a challenge! We know we should eat more healthfully, but we get waylaid by the urgencies of work, the demands of everyday life, and the complexity of putting all of our nutritional knowledge together and on the table in a timely manner.

IN THIS ISSUE, we’re serving up some ideas for finding some new, healthier favorites to put in your cooking repertoire. The day starts with a healthier breakfast sandwich, a delicious squash and apple soup for lunch, and seared scallops on a bed of oranges for supper. Plus, we turn “power foods” into powerful snacks. Small changes towards healthier eating will add up!

Breakfast, Lunch and Dinner
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Cooking SchoolsPlan some fun with a cooking class at Kitchen Window! We have an incredible line-up of topics, menus and instructors. With hundreds of choices, a Kitchen Window cooking class makes a great outing with friends and family, as well as a wonderful date night.

Sweet & Savory Crepes - #130110B – Thursday, January 10 | 6:00 p.m.

Artisan Truffles - #130119B – Saturday, January 19 | 10:00 a.m.

Sweet & Savory Souffles - #130123A – Wednesday, January 23 | 6:00 p.m.

Immune Boosting Comfort Foods - #130124A – Thursday, January 24 | 6:00 p.m.

Plan Ahead Cooking: Menu Plans for One or Two - #130128A – Monday, January 28 | 6:00 p.m.

USA Regional Cooking: The Northeast Eats! - #130131A – Thursday, January 31 | 6:00 p.m.

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Healthy is Delicious

RECIPE: Egg Sandwiches with Wilted Spinach
RECIPE: Egg Sandwiches with Wilted Spinach
Breakfast Notes
Speed it up
Breakfast Tools
Baking Ramekins
Perfectly sized baking cups have a myriad of uses! Baking in individual dishes assists in portion control.
Escali Arti Scale
Recalibrate your portioning and adjust your estimating with essential facts provided by this scale. Ounces or grams.
Poach Pods
Another healthy way to prep morning eggs. The silicone cups cradle the eggs while cooking them to perfection.
Enjoying Cheese
Power Snacks
RECIPE: Butternut Squash and Apple Soup with Pumpkin Seeds
Healthy Soup
Lunch Notes
Lunch Notes
Making Soups
All Clad Stockpot
This pot is just the right size for soup-making – big enough for a nice batch of soup, yet manageable when full.
Cuisinart Stick Blender
This is one of our favorite tools in the kitchen. It’s just too easy and fast to puree soup right in the cooking pot.
Wusthof Cooks Knife
A good slicing and dicing knife can mean the difference between enjoying your kitchen time or not. One of our favs!
Line
Healthy Cooking Techniques
More Healthy Cooking Tips
RECIPE: Seared Scallops with Oranges
Seared Scallops with Oranges
Dinner Notes
Dinner Time
Nonstick Frypan
Nonstick cooking surfaces allow for decreased use of high calorie cooking oils and fats. Here’s our favorite!
Misto Olive Oil Sprayer
Applying a mist of olive oil on a salad or in a pan does the job without overdoing the use of high calorie oils.
Silicone Steamer
Steaming quickly cooks without oils and preserves the most nutrients. Silicone steamers easier to handle than metal.
Enjoying Cheese
Cookbook Review
Cookbook Review

Looking for More Inspiration?
Pinterest Healthy
 

Be well! -- Our best to you now and throughout the year ahead! 

From all of us at Kitchen Window

Kitchen Window
Calhoun Square - 3001 Hennepin Ave.
Minneapolis, MN 55408
612-824-4417 -- 888-824-4417

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Newsletter - Text Version


“Healthy In A Hurry - Finding New Favorites”

It’s a challenge! We know we should eat more healthfully, but we get waylaid by the urgencies of work, the demands of everyday life, and the complexity of putting all of our nutritional knowledge together and on the table in a timely manner.

IN THIS ISSUE, we’re serving up some ideas for finding some new, healthier favorites to put in your cooking repertoire. The day starts with a healthier breakfast sandwich, a delicious squash and apple soup for lunch, and seared scallops on a bed of oranges for supper. Plus, we turn “power foods” into powerful snacks. Small changes towards healthier eating will add up.


Healthy Is Delicious

If you create great taste, they will eat it. Healthy food does not have to be boring, flavorless, or a dull, forced march. Rather, healthy food, full of flavor, allows us to access to greater energy, and increased well-being. It’s all about making healthy food choices the easier and preferred choice.


Egg Sandwiches with Wilted Spinach

There’s a reason breakfast sandwiches are so popular -- they taste good, and are manageable when in a to-go mode. With a few tweaks, the morning egg sandwich can become the start to a healthier day. A whole wheat muffin subs in for the typical white flour muffin, and wilted spinach sautéed with just a bit of garlic adds major flavor. Used with moderation, cheese provides additional protein, and the Manchego cheese choice for this sandwich melts perfectly.

Recipes from Healthy in a Hurry by Karen Ansel & Charity Ferreira. Published by Weldon Owen Publishing, San Francisco, CA. Copyright 2012. Reprinted with permission of the publisher. All rights reserved.

Breakfast Notes:

With this breakfast, a balanced nutritional portfolio starts the day
one serving of vegetable,
• two servings of whole grain,
• one serving of dairy,
• one serving of a lean protein.
Not a bad start to the day!

Do-Ahead Tips:
Bake multiple eggs at a time. Once cool, top with cheese, and freeze the packets for even faster mornings on the go.


Breakfast Tools

Ramekins - Perfectly sized baking cups have a myriad of uses! Baking in individual dishes assists in portion control.

Culinary Scale - Recalibrate your portioning and adjust your estimating with essential facts provided by this scale. Ounces or grams.

Poach Pods - Another healthy way to prep morning eggs. The silicone cups cradle the eggs while cooking them to perfection.


Power Snacks

Great foods that satisfy, easy to take along, and packed with what you need for a healthy choice when hunger strikes:

Pistachios - Serving Size: 1 oz. (about 30); Calories: 160; Rich in protein and fiber, high in antioxidants.

Yogurt - Serving Size: 6 oz.; Calories: 80; Lean protein, low fat, high in calcium and B vitamins.

Broccoli “Trees” - Serving Size: 10 florets; Calories: 40 ; Nutrient dense, carotenoids, calcium-rich, high fiber.

Pomegranate Arils - Serving Size: 1/2 fruit; Calories: 50; High in antioxidants, aids digestive health.

Avocado - Serving Size: 1/2 fruit; Calories: 150; “Good fat” lowers LDL, high fiber, potassium source.

Oranges - Serving Size: 1 fruit; Calories: 80; Vitamin C, many essential phytonutrients.

Almonds - Serving Size: 1 oz. (about 24); Calories: 160; “Good fat” lowers LDL, Vitamin E, many phytonutrients

Berries - Serving Size: 1/2 cup; Calories: 40; High in antioxidants, high fiber, Vitamins C and E.

Hummus - Serving Size: 2 Tablespoons; Calories: 60; High protein, high fiber, nutrient dense


Butternut Squash & Apple Soup with Pumpkin Seeds

A healthy soup such as this squash and apple soup, follows through on those good intentions. Aromatic onions sautéed until soft form the base of this soup. The squash and apples give it body. With a little chopping and dicing, this pot of soup is ready to satisfy for a couple of mealtimes. The garnish of yogurt and pumpkin seeds adds a little punch of protein. Pair the soup with a slice or two of whole grain bread and call it “lunch!”

Recipes from Healthy in a Hurry by Karen Ansel & Charity Ferreira. Published by Weldon Owen Publishing, San Francisco, CA. Copyright 2012. Reprinted with permission of the publisher. All rights reserved.

Lunch Notes:

A lunch with this soup including the yogurt swirl and pumpkin seed garnish offers:
• three servings of vegetables
• one serving of fruit
• lean protein source
• high fiber

As the recipe notes, speed the making of this soup with frozen squash choices from your grocer.

This soup demonstrates the essential steps for making any number of delicious and healthful soups. Begin with a sauté of onions and other optional veggies such as garlic, celery, and carrots. Add stock and vegetables and simmer until tender. Blend it all together and season with herbs. Try a green version including broccoli and spinach, or a white version with cauliflower and beans.


Making Soups for Healthier Meals

All-Clad 5.5 qt. Dutch Oven - This pot is just the right size for soup-making – big enough for a nice batch of soup, yet manageable when full.

Cuisinart Stick Blender - This is one of our favorite tools in the kitchen. It’s just too easy and fast to puree soup right in the cooking pot.

Wusthof 8” Cook’s Knife - A good slicing and dicing knife can mean the difference between enjoying your kitchen time or not. One of our favs!


Healthy Cooking Techniques

Small changes in cooking techniques also shift the kitchen equation towards health.

STEAMING – By steaming, moist heat is applied efficiently to foods. Nutrients are retained in the food as opposed to boiling where the hot water leaches away some of the goodness. Use a steamer basket inside a lidded saucepan to steam vegetables. Ensure that the water level is below the base of the basket.

ROASTING – Many foods benefit from roasting in the oven instead of deep-frying. Lesser quantities of oil are required in the process. During roasting, flavors concentrate enhancing their taste. Use a baking mat or line the roasting pan with parchment paper to minimize sticking, further reducing the need for oil.

SAUTÉING – A quick sauté fills the need for speed and can be a low fat method of cooking. Use a high heat to sear the food while continuously stirring and tossing the food. Stage foods according to their respective cooking times, or sauté each food separately and remove to the side as others cook. Uniform food sizes will help ensure even cooking.

POACHING – Use this water cooking method for tender foods that will cook quickly and thoroughly in barely simmering water. Great for eggs, but also a favorite for fish and other seafood; the poaching method reduces fishy aromas in the kitchen. Topped with a healthy sauce or seasoned with herbs, poached foods combine the need for speed and flavor.


More Healthy Cooking Tips:

Rediscover Frozen Foods
The frozen food aisle is packed with processed foods, but it is possible to find vegetables and fruits frozen at the height of the harvest. Prep work is diminished with these choices while maintaining the quest for healthy options.

Recalibrate Your Portions
Weighing food received a bad rap somewhere along the way – it’s not a bad thing. In fact, recalibrating portions by weighing food will allow you to make the decisions you want to make. A culinary scale on the countertop makes it easy.

Estimating portions:
1/4 cup = an egg
1/2 cup = half an apple
1 cup = about the size of a fist or a baseball
1 oz. = a 1-inch cube or 4 dice
3 oz. = palm of the hand, a deck of cards
1 tsp. = a fingertip or 1 dice
2 T. = ping-pong ball

Practice Moderation
Many experts (and probably your grandmother) cite the notion of practicing moderation in all things. Outright denial of favorite foods may derail good intentions, but applying moderation may allow the overall trend toward health to continue. Then, determine to find new healthier favorites.


Seared Scallops with Oranges
Seafood cooks very quickly while providing an excellent source of lean protein. Sea scallops were our choice for supper. One serving is rich in protein, vitamins, and minerals just not found in fast food. The slight golden surface of the seared scallops was wonderful. Set upon a bed of sliced oranges, slightly pickled onions, and a sprinkle of capers, it was a delicious and satisfying presentation. Pair this dish with a fresh side salad topped with persimmons and Parmesan shavings.

Recipes from Healthy in a Hurry by Karen Ansel & Charity Ferreira. Published by Weldon Owen Publishing, San Francisco, CA. Copyright 2012. Reprinted with permission of the publisher. All rights reserved.

Dinner Notes:

This supper menu of scallops and salad uses minimal fat (healthy olive oil), in its preparation. Plenty of bold flavors are included:
• one serving of lean protein,
• three servings of fruits and vegetables

If scallops or seafood are not your thing, substitute a quick stir-fry of chicken breast, or lean pork loin for an equally delicious topping to the orange base.


Dinner Time Tools

Swiss Diamond Nonstick Skillet - Nonstick cooking surfaces allow for decreased use of high calorie cooking oils and fats. Here’s our favorite!

Misto Olive Oil Sprayer - Applying a mist of olive oil on a salad or in a pan does the job without overdoing the use of high calorie oils.

Silicone Vegetable Steamer - Steaming quickly cooks foods without oils and preserves the maximum amount of nutrients. Inert silicone makes it easy!


COOKBOOK REVIEW:

Healthy in a Hurry by Karen Ansel & Charity Ferreira. Published by Weldon Owen Publishing, San Francisco, CA. Copyright 2012.

Perhaps the subtitle of the book sums it up best – “Easy, good-for-you recipes for every meal of the day.” We found this cookbook to be a great resource and inspiration for incorporating healthier dishes into our kitchen life. It’s organized according to Breakfast, Snacks & Starters, Lunch, Dinner, Sides, and Desserts. True to its title, the recipes are devised for health, simplicity, and flavor. The offerings feature an emphasis on fresh, local, and seasonal cooking – just the kind of choices that we think makes sense. The comprehensive index allows quick access to ideas for ingredients that you have on hand. Finally, the sumptuous photography is inspiring, an affirmation of your choice to embrace healthier cooking.


Be well! Our best to you now and throughout the year ahead!

 

 

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