Bring In The New Year With Something Old

Balsamic vinegar, the specialty of Modena in Emilia-Romagna, Italy has appellation controllee status. Authentic balsamic vinegar is very expensive. If a grocery store offers balsamic vinegar for a few dollars for a 8 oz. (250 ml) bottle, you can be sure that is commercial vinegar coloured with caramelized sugar. *see Note below

Only 3000 gallons (approximately 11,400 litres) of authentic balsamic vinegar is released annually; this should give you an idea how precious it is.

Balsamic vinegar was sold in pharmacies in the 15^th century and used often to disinfect and heal deep cuts derived from swords.

It is made like no other vinegar. The juice of sweet Trebbiano di Romagna grapes grown around Modena is first boiled and then infused with “mother vinegar” from old reserves to start the acidification process.

Then the liquid is aged in chestnut, cherry, ash and mulberry casks, the order of which changes each establishment. Compensation for evaporation occurs by employing smaller barrels for each consecutive year, i.e. the first year aging occurs in a 50 litre cask, the 2^nd in 45 litre etc.

Aceto Balsamico Tradizinole di Modena must be aged for a minimum of 12 years and Aceto Balsamico Tradizional di Modena Extra Vecchio for 25. It is a rich-tasting, dark, smooth, perfumey, almost syrupy textured and deeply flavoured vinegar that can be used to provide extra flavour to roasted vegetables, roasts and even used on strawberries in season to render them heavenly.

A 8 oz (250 ml) would cost pending on location $ 150.- (2002) and extra vecchio double that.

Article contributed by Hrayr Berberoglu, a Professor Emeritus of Hospitality and Tourism Management specializing in Food and Beverage. oglu@netcom.ca

*Note from Chef James: Not to in any way disparage "Aceto Balsamico Tradizinale di Modena," but I have seen this “all or nothing” fact stated before, even by a very well known West Coast food critic (who said that any Balsamic Vinegar that wasn’t Aceto Balsamico Tradizinale di Modena was the equivalent of the powdered drink ‘Tang). This is like saying there is nothing between a $5 bottle of sparkling wine and a $200 bottle of a vintage French Champagne.

Of course we all know that there are Champagnes and sparkling wines (from France and elsewhere), many of them excellent, that are available in between $5 and $200. There are also many Balsamic Vinegars from Modena, (and other areas of Italy) that are 2 to 12 years old that range in price from about $10 to $75 for an 8 oz bottle, and some are excellent – they may not be “Aceto Balsamico Tradizinale di Modena," but they are not just commercial vinegars colored with caramelized sugar

Source: Food Reference Website www.foodreference.com

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Keeping a New Year’s resolution often takes a helping hand. A great way to help you achieve any weight loss goal for the New Year comes from Italy, more noted for its hearty foods like pastas and cannolis, than for foods enlisted in the fight against an expanding waistline.

For nearly 100 years, balsamic vinegar was familiar only to the leading families of the Modena and Reggio regions of Italy, who made it, and the royal friends outside these provinces, with whom they shared it.

Balsamic vinegar combines a unique, naturally sweet, tart and complex flavor to foods.The deep brown, warm sweetness of traditional balsamic vinegar comes from the process of cooking down freshly pressed grape juice and then aging it in a series of wooden casks. During this aging process, the sugar in the grapes becomes acid.

Supermarkets sell most balsamic vinegar for about $5 a bottle, but specialty food stores may charge $40 and more. If possible, choose a bottle marked Acieto Balsamico Traditzionale de Modena. This is balsamic vinegar made the old fashioned way (non-comercially).

If the price of balsamic vinegar seems unreasonably high, remember that it should be used in drops and spoonfuls. That’s all you need to add brilliant flavor to salads, soups, stews, and even fruit. Splurge in 2005 and give yourself the best bottle of balsamic you can afford. You won’t be sorry!

GLAZED BABY ONIONS
These (onions) are so delicious you will probably find yourself eating any
leftovers as you clean up the kitchen. Recipe from The Basic Gourmet,
Š1995 by Diane Morgan, Dan Taggart, Kathleen Taggart, and Georgia Vareldzis, Chronicle Books. Reprinted from Cinnamon Hearts, 1999.

1 package (16 oz) frozen, whole baby onions, thawed
2 Tbsp unsalted butter
3 Tbsp brown sugar
1 Tbsp balsamic vinegar
Salt & freshly ground black pepper to taste *

*Optional salt (to taste) not included in sodium content in nutritional analysis

Melt butter in a 10-inch frying pan over medium heat until it begins to foam. Add onions and cook, stirring frequently, until onions are well coated and translucent, about 7 minutes.

Reduce heat to low, add brown sugar and stir, being careful not to crush onions. Cook until sugar caramelizes and onions are tender, about 15 minutes. Add vinegar and cook another 3 to 4 minutes. Season with salt & pepper to taste and serve. Makes 4 (1/2 cup) Servings.

Per Serving: 117 Cal; 6g Total Fat (4 g Sat Fat); 17 g Carb; 16 mg Cholesterol; 81 mg Sodium; 3 g Fiber. Exchanges: 1/2 Starch; 2 Veg; 1 Fat.

GRILLED CHICKEN WITH BLUEBERRY-ONION RELISH
The national passion for the deep blue, sweet and juicy berries - both wild and cultivated - has never abated. Americans eat millions of tons of blueberries every year. Recipe from the AICR.

1/2 cup orange juice
1/2 Tbsp canola oil
1 small bay leaf
2 sprigs fresh rosemary, thyme or oregano (or 1/2 tsp. dried)
2 cloves garlic, finely minced
4 skinless, boneless chicken breasts (about 1 lb.)
Canola oil spray
2 medium onions
1/2 tsp salt
1/4 tsp freshly ground black pepper
1/4 cup sherry
2 Tbsp balsamic vinegar
1 cup fresh (or frozen) blueberries
1 cup chopped cherry tomatoes

     Make a marinade for the chicken. Mix together in a non-metal container the juice, canola oil, bay leaf, herb and garlic. Add chicken, cover and marinate in the refrigerator at least 30 minutes or up to 3 hours. Periodically turn food to distribute flavors evenly. When ready to grill, drain chicken and pat dry with paper towels.

     Meanwhile, make the relish. Cut onions in half, then cut each half crosswise in thirds. Cut each in thin slices. Spray a large skillet with canola oil spray and heat over medium-high heat. Add onions, salt and pepper and cook, stirring occasionally, until onions are golden, about 10 minutes. Add sherry, vinegar, blueberries and tomatoes. Bring to a boil, immediately reduce heat to low and gently simmer 3 to 4 minutes. Remove from heat and transfer relish to a serving bowl.

     Prepare grill for cooking. Rinse chicken and pat dry. Spray lightly with canola oil spray and season with salt and pepper. Grill about 5 to 6 inches above heat source until cooked through (4 to 5 minutes per side). Serve with the blueberry relish. Makes 4 servings, with 3-1/2 cups of relish.

Per Serving (with 1/2 cup relish): 195 Cal; 3 g Total Fat <1 g Sat Fat); 12 g Carb; 244 mg Sodium; 28 g Protein; 2 g Dietary Fiber. Exchanges: 3/4 Fruit; 1 Veg; 3 Very Lean Meat; 1/2 Fat.

TUNA STEAKS WITH BALSAMIC GLAZE
This recipe proves fish is easy to cook, not to mention all the heart-healthy omega-3 fatty acids. Recipe from Healthy Calendar Diabetic Cooking,
by Lara Rondinelli, RD, LDN, CDE, and Chef Jennifer Bucko,
Š2004 by the American Diabetes Association, Inc.

4 (5-ounce) tuna steaks
1/2 tsp salt
1/4 tsp ground black pepper
3/4 cup balsamic vinegar
1 Tbsp honey
2 scallions (green onions), sliced diagonally

Coat a large nonstick skillet with cooking spray. Season each side of tuna steaks with salt and pepper. Place tuna steaks in pan and cook over medium-high heat for about 3 to 4 minutes on each side. Remove from heat.

In a small saucepan, combine balsamic vinegar and honey over medium heat. Bring to a low boil and cook until liquid is reduced by half (about 10 minutes). Stir frequently.

Spoon balsamic mixture over tuna steaks and top with scallions. Makes 4 Servings.

Per (1 Tuna Steak & Glaze): 244 Cal; 7 g Total Fat (00 g Sat Fat); 14 g Carb; 53 mg Cholesterol; 345 mg Sodium; 32 g Protein; 11 g Sugars. Exchanges: 4 Very Lean Meat; 1 Carb; 1 Fat.

SALMON, POTATO, AND GREEN BEAN SALAD
Here's a tasty combination of ingredients that adds up to a hearty and
satisfying salad. Recipe from One Pot Meals for People With Diabetes,
Š2002 by Ruth Glick and Nancy Baggett.

3 cups (1/2-inch) red-skin potato cubes
3 cups petite frozen green bean pieces
1/4 cup reduced-fat mayonnaise
1/4 cup nonfat sour cream
1 Tbsp Dijon-style mustard
1 Tbsp balsamic vinegar
1/4 cup chopped red onion
1 red bell pepper, seeded and diced
1 tsp dried basil leaves
1 (14.75-ounce) can skinless, boneless pink salmon, drained, skin and
bones removed
3 cups romaine or other lettuce leaves

Combine the potatoes and green beans in a large pot. Cover with water, bring to a boil, and cook 6 to 8 minutes or until the potatoes are tender. Transfer to a colander, cool under running water, and drain.

Meanwhile, in a large bowl, whisk together the mayonnaise, sour cream, mustard, and vinegar. Stir in the onion, pepper, and basil. Stir in cooked green beans and potatoes. Flake salmon in a medium bowl, and then carefully fold into the salad mixture.

Arrange lettuce leaves on plates. Mound salad over lettuce and serve. Makes 9 Servings.

Per (1-Cup plus lettuce) Serving: 154 Cal; 5 g Total Fat (00 g Sat Fat);
15 g Carb; 29 mg Cholesterol; 368 mg Sodium; 12 g Protein; 3 g Dietary Fiber; 4 g Sugars. Exchanges: 1/2 Starch; 1 Lean Meat; 1 Veg; 1 Fat.

GRILLED FRUIT WITH STRAWBERRY DIP
A good finish for an outdoor meal is a grilled fresh fruit kebob served with a strawberry-flavored low-fat dip. You won’t even miss the red meat.
Recipe from the AICR

8 ounces part-skim ricotta cheese
1 (16-ounce) package frozen strawberries, sweetened
2 Tbsp plain non-fat yogurt
1/4 tsp dried, ground ginger
8 strawberries, halved
4 peaches, halved or quartered
8 chunks pineapple
4 plums, nectarines, or papayas, halved
1/4 cup balsamic vinegar
2 tsp granulated sugar

     In a blender, purée cheese, strawberries, yogurt and ginger together until smooth. Refrigerate for 2 hours before grilling fruit.

     When ready to grill fruit, thread pieces of prepared fruit onto 8 skewers. Mix together vinegar and sugar. Grill fruit until lightly browned, turning frequently and brushing with vinegar mixture during grilling.

     Serve grilled fruit with sauce on side. Makes 8 Servings.

Per Serving: 156 Cal; 3 g Total Fat (1 g Sat Fat); 32 g Carb; 42 mg Sodium; 4 g Protein; 3 g Dietary Fiber. Exchanges: 2 Fruit; 1/2 Fat.

ROASTED RED PEPPER DIP
Roasting peppers gives this dip a rich, smoky flavor. This balances nicely with balsamic vinegar’s slight sweetness. Recipe from the AICR

3 large red bell peppers
2 tsp balsamic vinegar
2 garlic cloves
Salt and freshly ground pepper, to taste

     Preheat the broiler. Cover a baking sheet with foil and place peppers on a baking sheet. Place peppers 4 inches under broiler and cook until charred on all sides, turning frequently, about 10 minutes. Remove from broiler and let stand until cool enough to handle.

     Peel, core and seed peppers over a strainer set in a small bowl to catch juices.

     Place peppers, any pepper juice, vinegar and garlic in a food processor or blender. Purée until smooth. Season to taste with salt and pepper.

     Serve with raw cut-up vegetables (like broccoli florets, green bell pepper, carrot or celery sticks, zucchini spears, or steamed snow peas). Crackers, small wedges of pita bread, tortilla chips, or crackers can also be used. Makes 1 cup Dip.

Per (2-Tbsp) Serving Dip: 19 Cal; <1 g Total Fat (00 g Sat Fat), 4 g Carb; 2 mg Sodium; <1 g Protein; 1 g Dietary Fiber. Exchanges: FREE (2 Tbsp).

SEARED SIRLOIN WITH SWEET BALSAMIC SAUCE
Serve this easy entrée with cooked brown or white rice, steamed snow peas and a green salad with reduced-fat salad dressing. Recipe from Quick & Easy Low-Carb Cooking for People with Diabetes, by Nancy Hughes, Š2003 by the American Diabetes Association, Inc.

1 pound boneless sirloin steak (about 1-inch thick), trimmed of fat
1/4 cup water
1 Tbsp light soy sauce
1 Tbsp Worcestershire sauce
1 Tbsp balsamic vinegar
1 Tbsp sugar

Place a 12-inch nonstick skillet over medium high heat until hot. Add beef and cook 4 minutes. Turn and cook 4 minutes longer or until beef is done to your liking.

Meanwhile, in a small bowl, combine remaining sauce ingredients. Stir to blend and set aside.

When beef is done, place on cutting board and let stand. Add sauce mixture to pan residue in skillet. Bring to boil over medium high heat and cook 1 to 2 minutes, scraping bottom and sides of skillet.

Thinly slice beef and spoon sauce over all. Makes 4 Servings.

Per Serving: 174 Cal; 6 g Total Fat (2 g Sat Fat); 5 g Carb; 69 mg Cholesterol; 266 mg Sodium; 24 g Protein; 5 g Sugars. Exchanges: 3 Lean Meat; 1/2 Carb; 1 Fat.

CRUNCHY SPRING GREENS WITH
DATES AND BLUE CHEESE
Served with two crisp breadsticks (4- x 1/2-inches long) and iced tea, this makes a complete meal for only 3 Carb Exchanges. Recipe from Quick & Easy Low-Carb Cooking for People with Diabetes, by Nancy Hughes,
Š2003 by the American Diabetes Association, Inc.

1 ounce walnut or pecan pieces
1/2 of a (0.3-ounce) package dried Oriental noodle soup mix (do NOT
use seasoning packet; discard it)
8 cups mixed spring greens
1/2 cup thinly sliced red onion
9 ounces frozen, cooked and diced chicken breast meat, thawed
1/2 cup chopped dates
1/4 cup balsamic vinegar
3 Tbsp sugar
1/4 tsp salt
1-1/2 ounces crumbled blue cheese

Place a 12-inch nonstick skillet over medium high heat until hot. Add nuts and noodle soup mix and cook 2 to 3 minutes or until beginning to brown. Remove from heat and set aside on separate plate.

On 4 individual dinner plates, arrange equal amounts of greens, onion, chicken, dates, and toasted nut mixture.

In a small jar, combine vinegar, sugar, and salt. Seal lid tightly and shake vigorously until well blended. Pour dressing evenly over each salad. Top with blue cheese. Makes 4 Servings.

Per Serving: 360 Cal; 12 g Total Fat (3 g Sat Fat); 40 g Carb; 62 mg Cholesterol; 383 mg Sodium; 26 g Protein; 3 g Dietary Fiber; 28 g Sugars. Exchanges: 1 Starch;1-1/2 Fruit; 2 Lean Meat; 1 Veg; 2 Fat.

GRILLED TUSCAN TENDERLOIN
A light and easy entrée for the grill. Recipe from The Complete
Diabetes Prevention Plan, Š2004 by Sandra Woodruff, MS, RD, LD/N,
and Christopher D. Saudek, M.D., Avery (Penguin Group USA).

Marinade:

1/2 cup orange juice
3 Tbsp balsamic vinegar
2 Tbsp extra virgin olive oil
2 Tbsp honey or brown sugar
2 tsp crushed garlic
2 tsp dried rosemary
1 tsp dried thyme or sage
1 tsp coarsely ground black pepper
1 tsp salt

Meat:

2 pork tenderloins, 1 pound each

Combine all of the marinade ingredients in a bowl and stir to mix. Remove 1/4 cup of the marinade and refrigerate until ready to cook the tenderloins.

Place the tenderloins in a shallow nonmetal container. Pour the remaining marinade over the tenderloins and lift the meat to allow the marinade to flow underneath. Cover and refrigerate for 6 to 24 hours, turning occasionally.

Coat a grill rack with cooking spray and place the tenderloins on the grill rack. Cook, covered, over medium coals, turning occasionally, for about 20 minutes, until a thermometer inserted in the thickest part of the meat reads 155° to 160°F. Baste occasionally with the reserved 1/4 cup marinade during the last 5 minutes of cooking.

Remove the tenderloins from the grill, cover loosely with foil, and let sit for 5 minutes before slicing thinly at an angle and serving. Makes 8 Servings.

Per (3-ounce) Serving: 166 Cal; 5 g Total Fat (2 g Sat Fat); 3 g Carb; 67 mg Cholesterol; 121 mg Sodium; 24 g Protein; 8 mg Calcium. Exchanges: 3 Lean Meat; 1 Fat.

ROASTED YAMS WITH GRILLED PINEAPPLE
Recipe created by Dana Jacobi for the AICR.

1 Tbsp raw pumpkin seeds
4 (about 1-1/2 lbs) medium yams, peeled
3 fresh pineapple rings
2 Tbsp balsamic vinegar
2 Tbsp apple cider or apple juice
1 Tbsp walnut or canola oil
Salt and freshly ground black pepper, to taste*

*Optional or "salt to taste" is not included in the sodium content of nutritional analysis

     Preheat the oven to 350°F.

     Spread out pumpkin seeds on a baking sheet. Bake 6 minutes, stirring once, or until seeds are crisp and lightly colored. Set aside to cool. Coarsely chop the cooled seeds. This can be done a day ahead and the seeds stored in an airtight container at room temperature.

     Raise oven temperature to 400°F. Roast the yams until fork-tender, 40 to 60 minutes, depending on size. Remove from the oven and increase oven heat to broil. When cool enough to handle, cut yams into bite-size pieces and place in a mixing bowl.

     Arrange pineapple slices on a baking sheet or foil and broil 2 minutes. Turn and broil 2 minutes longer. Cut slices into bite-size pieces and add to the yams. Add the pumpkin seeds.

     In a small bowl, mix together the vinegar and cider (or juice). Whisk in the oil. Add salt and pepper to taste. Drizzle the dressing over the yams, tossing lightly with a fork to coat. Serve warm. Makes 4 Servings.

Per Serving: 219 Cal; 4 g Total Fat (<1 g Sat Fat); 44 g Carb; 67 mg Sodium (w/o optional salt); 4 g Protein; 6 g Dietary Fiber. Exchanges: 2-1/2 Starch; 1/2 Fruit; 1 Fat.

PORTOBELLO BURGERS
Grilling portobellos with a simple marinade, some garlic and herbs produces a meaty meal that should satisfy a craving for steak.
Recipe from the AICR

4 large Portobello mushrooms
2 cloves garlic, sliced into very thin slivers
1 tsp fresh rosemary or 1/2 tsp dried, (optional)
1 tsp fresh thyme or 1/2 tsp dried, (optional)
3 Tbsp extra virgin olive oil
3 Tbsp balsamic or red wine vinegar
Salt and freshly ground black pepper, to taste *

*Optional or "salt to taste" is NOT included in sodium content in the nutritional analysis

Preheat broiler or grill. Wipe mushrooms with damp cloth. Remove stems. With paring knife, make slits in tops of caps. Stuff slivers of garlic and herbs (if using) into slits.

In small, bowl, whisk together oil and vinegar with salt and pepper to taste. Brush mushrooms with oil mixture.

Place mushrooms, cap-side down, on pan and broil or grill until soft and brown, about 3 to 5 minutes per side.

Serve in place of a steak or with lettuce and tomato on toasted whole-grain buns. Makes 4 Servings.

Per Serving (mushrooms only): 94 Cal; 7 g Total Fat (1 g Sat Fat); 6 g Carb; 8 mg Sodium (w/o optional salt); 2 g Protein; 1 g Dietary Fiber. Exchanges: 1 Veg; 1 Fat.

VEGETARIAN TRI-COLOR TORTELLINI SALAD
A visit to the frozen food department and salad bar will cut your prep time in half. Recipe from Express Lane Diabetic Cooking, by Robyn Webb,
Š2000 by the American Diabetes Association, Inc.

Salad:

4 cups frozen tortellini (preferably stuffed with vegetables rather than
cheese), cooked according to package directions
1 cup diced red bell pepper
1 cup chopped tomatoes
1/2 cup chopped water-packed artichoke hearts, drained
1/2 cup frozen corn, thawed
1/2 cup frozen peas, thawed
2 Tbsp minced parsley

Dressing:

1/2 cup balsamic vinegar
2 Tbsp olive oil
2 tsp minced chives
Fresh ground pepper and salt to taste*

*Optional or "salt to taste" is NOT included in sodium content of nutritional analysis

Combine the salad ingredients together in a large salad bowl.

Whisk together the dressing ingredients and pour over the salad. Chill for several hours before serving. Makes 4 Servings.

Sodium Alert! This recipe is NOT suitable for those on salt-restricted meal plans.

Carb Planning: Save some of your starches for a serving of this salad!

Per (1 Cup Pasta + 1 cup Veg) Serving: 410 Cal; 14 g Total Fat (4 g Sat Fat); 57 g Carb; 35 mg Cholesterol; 424 mg Sodium; 16 g Protein; 4 g Dietary Fiber; 11 g Sugars. Exchanges: 4 Starch; 1 Veg; 2 Monounsaturated Fats.