Balsamic Vinegar – $200 or $20?

August 13, 2025July 27, 2025 culinaryjourneysllc

Vinegars are a standard ingredient in all of our pantries. I have written a prior Cooking Tip on the different types of vinegars. In this Tip, I would like to concentrate on one we all use quite frequently – Balsamic Vinegar.

The first thing to recognize is that not all balsamic vinegars are the same. They range from the very expensive, traditionally-made balsamic to what are sometimes called “imitation balsamics”. Let’s explore further.

Traditional balsamic vinegar is made only in the provinces of Modena and Reggio Emilia, Italy. It is made only from grape must, which is freshly crushed grapes (including the skin, seeds, and stems) from particular grape varietals. This mixture is cooked down to a syrup and aged in wooden barrels for a minimum of 12 years.

The mixture goes through a series of aging barrels, called a batteria. Each barrel is smaller than the previous one and is typically made of a different wood, contributing unique flavor notes to the finished product. As the aging proceeds, liquid evaporates, leaving a thick and concentrated result. Once a year, the smallest barrel is drained and bottled. Each barrel is then filled from the next size up, with the final barrel being topped off with fresh grape must.

Traditional balsamic is aged for a minimum of 12 years, but can go on for 25 years. Due to the process of going through the different barrels, it isn’t easy to give an exact age to the vinegar. Instead, judges will assess these products, assign grades, with various grades being topped with a different color of cap. An exact age is not listed on the label. In Reggio Emilia, those given a red cap (affinato – fine) are said to correspond to a 12-year aging process. A silver cap (vecchio– old) is 15-20 years, and a gold (extra vecchio – extra old) is 20-25 years. In Modena, there is just a white cap for affinato and a gold cap for extra vecchio.

Similar to Parmesan-Reggiano or Champagne, a system of regulation and classification has been imposed by the Italian government and the European Union for traditional balsamic vinegars.

To achieve this DOP certification, there are several requirements, including the location where the grapes are grown, the types of grapes used, the production process, and the shape of the bottle used. A consortium must approve and certify that all the standards have been met before allowing the DOP seal to be placed on the bottle.

The strictest category is known as DOP – Protected Designation of Origin. This can be either Aceto Balsamico Tradizionale di Modena or Aceto Balsamico Tradizionale di Reggio Emilia.

A second seal that you might see is the IGP seal, which stands for Protected Geographical Indication. These vinegars are known as Aceto Balsamico di Modena or Aceto Balsamico di Reggio Emilia. It is said that the IGP process began because the supply of balsamic vinegar could not keep up with worldwide demand. This allowed the producers to make vinegar on a larger scale and in a shorter time.

There are standards to achieve this certification, but they are much more relaxed. The production process is not so strictly controlled as with DOP vinegars. This means that vinegars with the IGP seal can vary significantly in terms of flavor, quality and price.

This vinegar will not be 100% grape must but will be mixed with wine vinegar. The type of vinegar and the amount are not controlled. A better IGP will list grape must as the first ingredient, followed by wine vinegar, but many balsamics we see in our stores will have those ingredients in the reverse order. This seal also allows for the addition of up to 2% caramel. Look at the label to see if this has been added. This produces a sweeter flavor and a darker color, particularly when the first ingredient listed is wine vinegar. However, you may prefer one without this additive.

With an IGP vinegar, the grapes may be grown anywhere, but should be of a type similar to the grapes used in the traditional vinegar. The production, however, needs to take place in either Modena or Reggio Emilia. The aging process is only required to be 60 days. Some may age 3 years or more, and if so, you may see “aged” or “invecchiato” on the label.

Traditional DOP balsamics are subjected to a taste test before certification is granted. Nearly 20% of submissions fail this test. In contrast, almost every sample submitted for IGP certification passes. So, there is a wide variety in thickness and flavor from brand to brand.

There is also the Condimento category. This is a large category. It could be a vinegar that was traditionally produced but did not meet the standards for the DOP seal. Maybe the producers wanted to add some wine vinegar, or the product was produced outside of Modena or Reggio Emilia. Or, the producers may not have wanted to incur the monetary costs associated with getting a DOP seal. This means that there may be some excellent balsamics without this seal. However, the term “condimento” is not a protected designation and, therefore, can be placed on inferior products. Even though vinegars in this category may not have a DOP stamp, they may have an IGP stamp instead. Read your labels, though, for the ingredients.

Most supermarket products are not DOP or IGP. This doesn’t necessarily mean they are bad products. Look at the ingredients and aim for those with grape must as the first ingredient and no additives. Stay away from terms such as “reduction,” “cream,” or “glaze.” They are made to mimic a traditional balsamic but are often full of additives.

Balsamic vinegars made outside of Italy will not have these certifications. One can find balsamics made in the US or any wine-producing area. I have seen some of these products labeled as “traditional,” but they are not the same as the DOP balsamics. The term is used as a marketing ploy. Again, this does not automatically mean they are inferior products. Judge them with the same standards as above.

Apart from the ingredients and production methods, how do these balsamics differ?

Traditional balsamics (DOP) will be glossy, very dark and thick. They have a syrup-like consistency that feels velvety on your tongue. The flavor is rich, sweet, slightly tart and complex without being overly acidic. Some describe it as having notes of fig, molasses, cherry, chocolate, or prune and even a touch of smokiness. These products are very expensive.

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They are not meant for cooking. Instead, they are more of a condiment. Heating it can destroy its complexity. Rather than using it in a cooked application, try putting a few drops on fresh berries, cheese, or ice cream. It can also be used at the end of the cooking process. Drizzle it over a bowl of risotto or a grilled meat dish. In Italy, it is also used as a palate cleanser, an aperitif or digestif, especially on special occasions.

Condimento balsamics will also be thick and dark in color. The flavor will lack the complexity of a DOP balsamic, but should still have notes of acidity, sweetness, and fruit. They are significantly less expensive and can still be used in the same way as traditional balsamic. They can also be used in vinaigrettes.

IGP balsamics can vary greatly in flavor, texture and quality.

Because these products are a mixture of both grape must and vinegar, the flavor has more acidity and it won’t be very complex.

This type of balsamic is the best for vinaigrettes, but it can also be used in soups, stews, and marinades. Ones that are lighter in color tend to be tart, whereas darker ones are sweeter. It can also be reduced by simmering along with sugar, which produces a type of syrup.

Supermarket balsamics

These are made from grape must and wine vinegar. They are meant for everyday use. Although it may have a pleasant taste, it will not be as complex as the traditional product. If the first ingredient listed is the vinegar, it will be more on the tart side. If grape must is the first ingredient, it will be mellower and sweeter. If “grape must” is not listed as an ingredient, it will be a much lower-end product.

Cook’s Illustrated recommends a “hack” to improve the flavor of a less expensive balsamic. Combine ⅓ cup of balsamic vinegar, one tablespoon of sugar, and one tablespoon of port in a saucepan and simmer until reduced by half. In a taste test, they reported that most of their tasters could not distinguish between this and a high-end balsamic vinegar.

When you go to the store to select a high-quality balsamic vinegar, as noted above, knowing what to look for on the label is your best guide. Tasting them is the next best thing. If you are lucky enough to have a store where you can do this, it can greatly help you choose the best balsamic for you.

You can also look at organizations that have done taste tests and made recommendations. The problem with these is that different organizations test different vinegars and may have different rating guidelines.

Despite this, some commonalities can sometimes be found. Three balsamic vinegars that are often at the top of the list of recommended supermarket balsamics.

Bertolli Balsamic Vinegar of Modena
Monari Federzoni Balsamic Vinegar of Modena
Colavita Balsamic Vinegar of Modena

Since the high-end balsamics and supermarket ones have different purposes, you may want to have more than one in your pantry. With the information in this Cooking Tip, I hope you can pick out ones you love.

The Best Tip for Delicious Food – Taste, Taste, Taste!

August 6, 2025July 20, 2025 culinaryjourneysllc

In my cooking classes, I constantly ask my students to taste the food as they progress through the cooking process, not just at the end. Only through this tasting can you adjust the dish to achieve a delicious result. Many times, my students say, “I don’t know what it is supposed to taste like.” I try to teach them that there is not just one desired flavor for one dish. Instead, it’s about learning how to taste and then adjusting ingredients to achieve a taste that you prefer. There are entire books written on this subject. Let me try to summarize the best advice in this Cooking Tip.

The average cook probably thinks of taste and flavor as interchangeable. They are different, though. We have all learned from school about the different tastes – Sweet, Sour, Bitter, Salty, and Umami. Researchers are exploring other basic tastes, but for now, we will focus on those four.

On the other hand, there are thousands of flavors. Flavor is impacted by smell, taste, somatosensory (temperature, texture, spiciness) and the environment (sight, sound, color). I still recall the best crêpe I ever ate, which was at a street vendor in Paris. Was the crepe tasty? Absolutely. However, part of my enjoyment was certainly the environment of being in Paris and all that entailed. Of these factors, smell is said to make up 80% of the flavor experience.

Salt

Creating great-tasting food is a balancing act – balancing salt, acid, sweetness, bitterness, fat, and umami. Of these, salt is probably the most important. As Becky Selengut says in How to Taste, “… salt is almost always the problem and almost always the solution.”

Many will argue that we should all reduce the amount of salt we consume. That is true, but most of the excessive salt we consume comes from processed foods and eating out. The amount of salt that we consume from adding it to home-cooked meals is very small. (See this Cooking Tip about the types of salt.) Without salt, your food will taste bland and unexciting. With the proper amount of salt, your dishes will come alive.

Salt is what helps to bring out the flavor of your ingredients. Adding salt should not make that potato soup taste salty, but it should enhance the potato flavor. Salt is also able to tamp down bitterness in food while bringing out sweetness. This is why people salt their grapefruit, and why you should never skip salt in a dessert. Salt is the primary way to balance flavors and create a delicious, harmonious dish.

Acid

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Acids, in the form of citrus juice, vinegar, wine, or a combination, can transform a dish from dull and somewhat lifeless to an alive state. Citrus zest is another excellent choice, especially when you don’t want to add liquid or overpower your dish with citrus juice. The more savory your dish is, the more it can benefit from a touch of acid. Not only does the acid enliven a dish, but it can also counteract an excess of salt as well as balance fattiness.

Sweet

Sweetness can be found in many forms, from various types of sugar to honey and maple syrup. Just be aware that some of these sweeteners will do more than just add a sweet note; they will also impart their own flavor. See these Cooking Tips on solid sugars and liquid sugars. There are also tips on specific sweeteners, including Honey, Agave, Palm Sugar, and Maple Syrup.

Sweetness is excellent for balancing an overly acidic dish. Consider how many recipes for tomato sauce (which is acidic) call for just a small amount of sugar. It can also counteract an accidental heavy hand with salt.

Fat

Through some questionable research, fat was labeled as unhealthy back in the 1970s. Since then, we have begun to realize that sugar is a much worse culprit in our diets. Fat not only contributes flavor but also texture, another very important component of a great dish. Some researchers are proposing that fat is another basic taste, along with sweet, salty, bitter, sour, and umami.

Fat can dissolve fat-soluble molecules, acting as a flavor carrier, which allows you to taste them better. It also adds a wonderful mouthfeel. Think of the difference between adding skim milk to a sauce and adding a dash of cream.

Bitter

If you are like me, you have a very strong aversion to bitterness. It does, though, play an important part in this flavor balance we are trying to achieve. Bitter foods are very diverse, including citrus zest, chocolate, coffee, tea, and vegetables in the Brassica family, such as Brussels sprouts, kale, and turnips. There are many more, but these give you an idea of bitter foods.

Bitterness can cut excess fattiness and sweetness in a dish while adding a complexity of its own. Many of us, though, want to temper the bitterness in our dishes. This can be achieved with both salt and sweet, as well as through various cooking methods. For example, roasting or blanching veg can reduce bitterness.

Umami

Umami is described as a savory, meaty flavor often found in items such as mushrooms, cheese, soy sauce, fish sauce, oyster sauce, seaweed and tomato paste.

Adding an umami-rich ingredient can give you that extra flavor boost you are looking for. These ingredients are commonly used to enhance the meaty texture in vegetarian dishes. Just think how often mushrooms are a part of savory vegetarian dishes. These items can also help improve mouthfeel.

Other flavor elements

You might be asking yourself, “What about herbs, spices and chilis?” Yes, those all add flavor, but they should be secondary to that balance I mentioned above – salt, acid, sweet, bitterness, fat, and umami.

How do you put this all into practice? Get into the habit of tasting your food as you cook. This will help you learn how to taste. As you add ingredients and taste again, you will reinforce what those ingredients do for your dish. Some of us have better palates than others, but we can all learn to be better tasters as we practice.

Taste your food and ask yourself, are all of the above elements in balance? If you taste and think it needs something, consider adding salt first, unless you believe the salt level is already good. Add some salt and taste again. What did that do for your dish? If you are still not happy, consider a bit of acid. Taste to see how that changed the dish. Next, go for some sweetness. Be sure to taste after adding any of these ingredients. Not only will you ensure the dish is delicious, but you will also train your palate to pick up the differences as you go along. Above all, keep cooking, keep tasting, keep learning and have fun!

Cooking Tips · Ingredients · Techniques

Help Reduce Food Waste by Being a Leftover Star!

July 23, 2025June 29, 2025 culinaryjourneysllc

I used to cook only enough food for the people I was serving. So, I rarely had leftovers. I have since changed and will cook larger quantities so that I purposely have leftovers. Not only do we like leftovers in my house, but they also mean that one night, I do not have to cook from scratch. All I have to do is reheat the leftovers or transform them into a quick meal. Food waste is another consideration. The USDA estimates that in the US, 30-40% of the food supply is wasted. Although food waste is a larger problem than any one of us can solve, we can all do our part to reduce food waste in our kitchens, where it is estimated to cost the average family over $ 2,000 per year. This Cooking Tip will help you do just that.

Let’s first examine some general principles, and then we will look at specific food items.

Avoiding food waste starts with shopping. Prepare a shopping list before going to the store, focusing on the foods you will be able to use within a reasonable time frame.
Be cautious about buying in bulk. First, larger sizes of food items are not always less expensive per serving than smaller sizes. Be sure to check not only the item price, but also the price per ounce. Second, if you end up having to throw food away because you cannot use it before it goes bad, you are also throwing money away.
Some stores sell less attractive fruits and vegetables for a lower price point. Just because they do not look perfect does not mean they are any less tasty and nutritious than items without physical imperfections. This saves you money, but can also prevent those items from being thrown away.
Store your food properly at home.
- Ensure your refrigerator is cooling properly. It should register no higher than 40°F. This will prolong the life of the food stored there.
- Put food that should be eaten more quickly where you can easily see it.
- If you have freezer space, utilize it to store foods for longer periods. The temperature inside the freezer should be at 0°F or lower.
Understand food dates. Contrary to what many think, food does not have to be thrown out simply because the date on the package has passed. The FDA states that 20% of consumer food waste is due to a misunderstanding of these dates. Refer to this previous Cooking Tip for more information.
When dining out, ask the restaurant to pack up any leftovers you do not eat. Very often, the restaurant portions are so large that you can easily get two meals out of one dish. Enjoy it in the restaurant and then reheat the leftovers for another meal at home. Not only does that reduce food waste, but it also cuts the cost of your dining-out bill in half.

Let’s turn to the subject of what to do with leftovers.

If you have leftovers of a meal item, such as lasagna, reheating and re-serving it at a subsequent meal is an obvious way to use them. Most leftovers should be used within three or four days. For more extended storage, utilize your freezer. Although this Cooking Tip has to do with Thanksgiving, the advice applies to all leftovers.

Apart from just reheating and having your leftovers as another meal, this is your chance to be creative and create something new without a recipe. It’s a wonderful feeling to eat a satisfying meal that you’ve thrown together from food in your refrigerator that might otherwise have been thrown out. Treat it as a challenge!

Quiches or frittatas – Many types of leftovers (meat, cheese, veg) can be repurposed into a delicious quiche or frittata. Refer to this Cooking Tip for additional instructions on how to do this.

Stir-Fry – Leftover veggies, rice, and meat can find new life in a stir-fry. Add a flavorful sauce and you have a wonderful meal.

Fried Rice – This dish is best made with day-old rice, making it a great way to use up leftover rice. Add vegetables, a sauce, eggs, and meat, if desired.

Chicken or other meats – Leftover meat can be used in a myriad of ways. Use the meat in soups, salads, sandwiches, pasta dishes, tacos and meat pies.

Bread – Stale bread can be used to make bread crumbs, croutons or even find new life in a bread pudding.

Eggs whites and yolks – If your recipe only calls for one or the other, do not throw the unused part away. The easiest thing to do is to add them to an omelet or scrambled eggs. Egg whites can also be used to make meringues.

Rice – Leftover rice is perfect for fried rice or rice pudding.

Fruit – Fruit past its prime is great for adding to smoothies or for making a fruit sauce or compote.

Pizza – Do you make your own pizza? So many leftovers can be put on pizza – onions, bell peppers, mushrooms, chicken. Also, instead of grabbing a jar of pizza sauce, try using any leftover sauces you already have, such as pesto or harissa.

Sauces – Speaking of sauces, minimizing leftovers is a reason for making your own rather than purchasing jarred sauces. Not only will they be fresher, but you only need to make what you need. Whether homemade or purchased, most leftover sauces can be frozen. Freeze them in ice cube trays and then remove to a storage container. When you need a quick and easy meal, grab a few cubes of your favorite sauce, heat and serve with pasta or rice. If I make a pasta sauce for dinner, the leftovers of that sauce often turn up on a pizza later in the week.

Tacos/Quesadillas – Do you have some leftover meat but not enough for a full meal? Use it for tacos or quesadillas by adding veggies and cheese.

Buttermilk – When you go to the store to get buttermilk for a recipe, it is very difficult to find it in a small container. What do you do with what is left over? Add it to your biscuit recipe or your mashed potatoes. Additionally, if the recipe calls for buttermilk in a baked good, consider trying powdered buttermilk instead. You only have to use what you need, and the remainder can stay in the refrigerator for a long time. See this Cooking Tip for more information on this great ingredient.

Coconut Milk – Did that great Asian recipe only call for a part of a can of coconut milk? Do not throw the rest away. Use it to make coconut rice, add it to mashed sweet potatoes, or use it in smoothies or oatmeal.

Composting – If you have the ability to compost leftover food, it is also a great way to turn some items into food for your garden. Be sure to read up on what can and cannot be composted.

This only scratches the surface of what to do with leftovers. Channel your inner creativity and become a leftover star. What do you do with your leftovers?

Cooking Tips · Ingredients

How do you like your ice cream?

July 16, 2025June 21, 2025 culinaryjourneysllc

Ice cream has to be one of the most popular desserts. It certainly is high on my list. I think there’s nothing better than homemade ice cream. I have written a prior Cooking Tip on how to master that skill. This Cooking Tip will focus on two different types of frozen desserts – Soft-Serve Ice Cream and Frozen Yogurt – and explore how they differ from each other and from ice cream.

Soft Serve Ice Cream

The creation of soft-serve ice cream occurred sometime around the late 1930s. Exactly how, when and by whom is a matter of debate. It has become so popular that it has its own day. Each year, National Soft Serve Ice Cream Day is celebrated on August 19^th.

The ingredients that go into soft serve are very similar to those used in regular ice cream: milk, cream and sugar. Commercial ice cream of both types will also contain some added emulsifiers and stabilizers. In the case of soft serve, these additives are what help the ice cream stand up straight on the cone or dish.

Experts explain that the following are essential for the best soft-serve ice cream.

The soft, creamy texture requires a delicate balance of fat content, temperature control and air incorporation.
The fat is what gives that wonderful mouthfeel. It also helps to create a cohesive mixture. Recommendations are 10-14% fat.
Sugar lowers the freezing point and inhibits the formation of large ice crystals, which is so important for soft serve. It should be around 14-18%.
Incorporating 30-50% air into the mixture keeps it light and fluffy. This is usually achieved through the use of specialized equipment.
Proper temperature control is essential for the consistency, which some describe as between a liquid and a solid.
Stabilizers and emulsifiers are added to keep the texture smooth and to help prevent ice crystals.
It undergoes rapid freezing, which helps in preventing those large ice crystals from forming.
Specialized machines are used that simultaneously freeze and aerate the mixture, maintaining a temperature just above the melting point of ice cream.

Differences between soft serve and scoopable ice cream

Soft serve ice cream contains less fat than regular ice cream. The latter is required to contain at least 10% milkfat. Soft serve is usually around 3-6%.
The air incorporation is increased for soft serve. Regular ice cream has less than 30% air content. Soft serve will have 30-60%.
Soft serve is stored and served at a slightly warmer temperature than hard ice cream. The latter is served at 10°F. Soft serve is served at a temperature of around 20-25°F.
Soft serve contains no eggs, whereas regular ice cream often does have eggs.
The production process is one of the main differences between regular ice cream and soft serve. Ice cream is churned slowly and then quickly frozen. This creates a harder product. It can be scooped, but often needs to be slightly warmed to do this. The machine that makes soft serve mixes, freezes, and dispenses the product in a continuous process.
The soft serve mix is in a liquid state and is only frozen at the point of dispensing, which contributes to its soft, creamy consistency.

Frozen yogurt

Frozen yogurt was introduced in the 1970s. At first, it was only sold in scoops. It was not until the 1980s that a soft serve version became available.
As with soft serve ice cream, frozen yogurt has its own National Day on February 6^th. Not only that, but the entire month of June is designated National Frozen Yogurt Month.
The main ingredients are cultured milk and sugar. The cultured milk is created by adding live cultures to pasteurized milk. As with any commercial product, there are also going to be additives in the form of stabilizers, flavorings, and colors.
Besides taste, the sugar helps to prevent large ice crystals from forming. This allows it to remain creamy when frozen.
The fat content will vary depending on the fat content of the milk used.

Differences between frozen yogurt and soft serve ice cream

The taste is much tangier than ice cream, due to the cultured milk. Because of this, the producers use more sugar than you might see in ice cream or refrigerated yogurt in an attempt to temper the tanginess.
The product contains less fat than ice cream.
It has a smooth, soft texture similar to soft serve ice cream.

What is your favorite? As I said in the beginning, mine is definitely homemade scoopable ice cream. I would not easily turn down a bowl of soft-serve ice cream if served to me. What about you? What do you crave?

Cooking Tips · Ingredients

Seed Oils – Toxic or Healthful?

July 2, 2025June 29, 2025 culinaryjourneysllc

If you have been paying attention to the news lately, you will realize that seed oils have become a subject of conversation. In this Cooking Tip, I will explain what seed oils are and give you the latest research on whether or not you should be consuming them. I wish I could tell you that seed oils are either healthy or unhealthy, but as with many health and nutritional questions, the answer is much more nuanced.

What are seed oils?

These are plant-based oils made from the seeds of various plants. Examples are canola, soybean and corn oil.

What is the criticism against seed oils?

Some have dubbed seed oils the “Hateful Eight” – corn, canola, cottonseed, soy, sunflower, safflower, rice bran, and grapeseed. Those who oppose the consumption of seed oils point to a couple of concerns.

First, seed oils are high in omega-6 fatty acids, which they believe lead to inflammation, weakening of the immune system, and are a contributing factor in the development of chronic illnesses.

The second is the processing method used to create most seed oils.

Omega-6 fatty acids

These are essential fatty acids for our bodies. We cannot produce these fatty acids ourselves, and therefore, we must obtain them from food. In the literature, there is some caution about omega-6 fatty acids based on the fact that the body can convert the most common omega-6 fatty acid, linolenic acid, into another fatty acid, and arachidonic acid. The latter is a building block for molecules that can promote inflammation, blood clotting and blood vessel constriction. However, the body can also convert arachidonic acid into other molecules that calm inflammation and fight blood clots.

Dr. Dariush Mozaffarian, professor and director of the Food is Medicine Institute at Tufts University, states that controlled trials have found that omega-6 fatty acids do not increase inflammation. He says, “New research shows that omega-6 fatty acids give rise to unique natural molecules, like lipoxins, that have powerful anti-inflammatory effects in the body.”

Another type of essential fatty acid is omega-3 fatty acids. These are felt to be more anti-inflammatory than omega-6s. Where some go wrong is by assuming that since omega-3s are more anti-inflammatory, omega-6s are pro-inflammatory. This is not true. Many state that it is not the omega-6s themselves that are the problem, but rather the over-consumption of them. What most medical professionals will tell you is that we need an optimal balance of these two fatty acids. Unfortunately, that optimal balance has not been definitively determined.

We do know that Western diets are significantly higher in omega-6 fatty acids than in omega-3 fatty acids. It is estimated that people consume 15 times more omega-6 fatty acids than omega-3 fatty acids, which is partly due to the increased consumption of seed oils. One reason given for this is the increased use of seed oils in processed and ultra-processed foods. The increase in consumption of ultra-processed foods is strongly suspected to be related to the rise in obesity, heart disease and other chronic illnesses. However, this cannot all be laid at the feet of seed oils. Ultra-processed foods contain many unhealthy components. See this prior Cooking Ti p for a more in-depth discussion of ultra-processed foods.

Processing of seed oils

As discussed in this Cooking Tip, oil can be obtained through either the expeller method or chemical processes. Extra-virgin olive oil is obtained by pressing olives to extract the oil. Seed oils are generally extracted with the aid of the chemical hexane. The latter raises health concerns for some people. On the plus side, these more refined oils have a higher smoke point, a longer shelf life, a neutral flavor, and are less expensive. On the other hand, the refining process does remove some important nutrients.

You can find pressed seed oils, although you will have to diligently search for them, and they will be more expensive.

One interesting observation is that many of those who are warning about the ill health effects of seed oils are also trying to sell their alternatives. The industry that promotes products such as omega-3 supplements, antioxidants, detox kits, or seed-oil-free alternatives is valued at over $1 trillion. If you are a skeptic, you may appreciate the old adage, “Follow the money.”

What to do?

What should you do with this information since it is far from conclusive? First, you need to do what is best for you. The Western Diet certainly has room for improvement, as I have discussed in many prior Cooking Tips. Should those improvements include removing seed oils? Most medical professionals would rather have you focus more on reducing or eliminating the consumption of ultra-processed foods and increasing your intake of whole foods. That includes relying less on takeout and dining out and more on cooking at home with whole ingredients.

If you do want to address your intake of omega-6s, the best thing you can do is to read labels and try to stay away from those processed foods that contain them. To help you have a better ratio of omega-6s to omega-3s, here is a list of foods that can help you.

Omega-6 fats

Oils – safflower, sunflower, corn, and soybean
Seeds/Nuts – sunflower, pumpkin seeds and walnuts

Omega-3 fats

Oily fish such as salmon, tuna, herring, mackerel, and sardines
Nuts such as almonds, pecans and walnuts
Seeds such as flax seeds and chia seeds
Oils such as olive oil and flaxseed oil

When possible, choose unrefined (expeller- or cold-pressed) seed oils over refined seed oils. As I mentioned above, they are harder to find and more expensive, but they will be higher in some healthful nutrients. If you choose to use unrefined oils, review this chart on Smoke Points.

As I mentioned at the beginning, I wish I could provide you with definitive answers, but I cannot. Arm yourself with accurate knowledge and make informed decisions about what is best for you and your family. Overall, cook more at home!!

Cooking Tips · Ingredients · Techniques

Mocktails – Not just a sweet, syrupy substitute beverage

June 25, 2025June 8, 2025 culinaryjourneysllc

If you come to my house for dinner, you will likely be served water with your meal. I will most likely not offer you a pre-dinner cocktail or an after-dinner drink. If I do, it will be of the non-alcohol variety. Neither my husband nor I drink alcohol, although I do use it in culinary preparations. I do believe that alcohol is a part of many of the world’s ills. I also just do not like the taste of alcohol. For people like me, the world of non-alcoholic drinks, or as some term them – mocktails – can be an interesting compromise. In this Cooking Tip, let’s delve into this world a bit and learn what they are, how to make them, and some of the pitfalls.

_{Image by Ivana Tomášková from Pixabay}

Drinks such as lemonade, iced tea, punch and fruit juices are certainly non-alcoholic, but they are not very creative. Trying to make a regular cocktail by just removing the alcohol usually does not work well. In the same way, trying to recreate an identically-tasting alcoholic cocktail using non-alcoholic ingredients is often unsuccessful. Rather than thinking of mocktails in this way, why not think of them as their own type of drink? Just as gluten-free bread can be delicious, it will never be the same as its gluten-containing counterpart. It is its own type of baked good. Similarly, non-alcoholic cocktails are in their own category and should be created just as carefully as any drink containing alcohol.

There are certain basic elements in making a delicious cocktail. As with all cooking, these elements need to be carefully balanced to ensure one element doesn’t overpower the others. In a regular cocktail, those elements are sweet, sour, bitter and spirits. Even without the alcoholic spirits, you still want a balance of the remaining elements. You can also add the spirits if you like the non-alcoholic versions that are available today. Let’s investigate these elements along with some other advice.

Flavor

You want to enhance the flavor as much as possible. An expert distiller explains that “alcohol is better at extracting flavor than water.” Therefore, to enhance flavor using water-based flavoring ingredients, try to avoid those ingredients that lack flavor, such as water. Instead, consider tea, coffee, coconut water, non-alcoholic spirits, flavored sugar syrups, and citrus. Another idea is to freeze tea into ice cubes for added flavor.

Some like to add ginger beer or kombucha. These may contain small amounts of alcohol, although the amount is so minimal that they can be sold as non-alcoholic. If you wish to avoid even this small amount, be diligent in reading labels and seeking information about the particular product you want to purchase.

Flavor-Enhancing Ingredients

A smoky flavor can be imparted by using Lapsang Souchong tea, a black tea that is dried over pine wood fires. If it fits your flavor profile, smoky paprika may also be used.

Just as salt is necessary for bringing out flavor in food, it can also boost flavors in your mocktails. According to mixologists, salt can “amplify the vibrancy of citrus and fruit flavors, temper bitterness, add depth to the flavor, and heighten the sensation of carbonation.” To do this, add a couple of drops of a 20% saline solution. This can be made by dissolving 20 grams of salt in 80 grams of water.

Besides salt, spices such as cinnamon, cloves, nutmeg, star anise, and vanilla add warmth and depth of flavor. These spices can be infused into syrups, vinegars, or sprinkled directly into the cocktail.

Vinegars can add a bit of pop or zest to a mocktail. Many feel that apple cider vinegar is the most versatile, although others include balsamic and fruit vinegars.

Verjus is also known as “green juice”. It is a tart juice made from unripe, unfermented wine grapes. It is not as acidic as vinegar, while still adding a nice depth of flavor with a hint of sweetness.

Citrus zest and juice will add acidity to your drink.

Shrubs are sometimes called “drinking vinegars.” They are a mixture of fruit, vinegar, and sugar. They are both sweet and acidic and can infuse drinks with a depth and complexity of both sweet and savory notes.

Ginger adds a natural bite and a certain amount of zestiness.

Tea is incredibly diverse and can add intriguing flavors to a variety of mocktails. If you are a tea drinker, you will know that over-steeping a tea can cause bitterness due to the extraction of tannins. This can be a plus in mocktails as the tannins can impart both a nice mouthfeel and complexity.

Fresh fruit will make your drink taste fresh. Muddling the fruit not only adds flavor but also creates texture in the drink.

Fresh herbs such as mint, basil, rosemary, thyme, or sage add an aromatic element.

Bitters can enhance the depth of flavor while also offering balance. They do contain alcohol, although the small volume that is used makes the alcohol content in the drink minimal. If that is still a concern, nonalcoholic bitters are available.

Perfume-type items, such as orange blossom water, rose water, or lavender water, add a pleasant aroma.

Sweetness

One of the problems with many mocktails is that they are overly sweet and lack the complexity and depth of flavor of regular cocktails. So, once again, the word is balance. Besides adding its own flavor, sweetness balances acidity and bitterness.

Sweet can be in the form of a plain, simple syrup, a flavored syrup, honey, real grenadine, sugar, maple syrup, sweet fruit juices, and fresh muddled fruit.

Grenadine is made from pomegranates, and most mixologists caution against the bottle of red juice you often find in the grocery store. If you look at the list of ingredients found in one of the most popular brands, you will see this.

High fructose corn syrup, water, citric acid, sodium citrate, sodium benzoate, red 40, natural and artificial flavors, blue 1.

Notice what you do not see in that list – pomegranates. Compare that list to one that is marketed as “real” grenadine.

Pomegranate juice, cane sugar, gum arabic, orange flower water, fruit juice, citric acid, benzoic acid.

So, you might want to either make your own or source out a better alternative.

Piquancy

Piquancy is that bite or burn that alcohol delivers. It is described as a strong or sharp flavor that forces you to take small sips. This characteristic can be attained in mocktails by using capsaicin-infused non-alcoholic spirits, non-alcoholic bitters, vinegar or ginger. In moderation, you may also consider chili peppers or horseradish.

Texture

The use of syrups, fruit jams or molasses can improve the mouthfeel of a cocktail. Also, the liveliness that you find in a real cocktail can be achieved from citrus, vinegar or carbonation. The latter can be added with the use of club soda, tonic water, ginger beer, non-alcoholic beer, non-alcoholic sparkling wine, kombucha, or flavored sodas. Milk & whey can also create body, creaminess and a smooth texture.

Garnishes

Garnishes add visual appeal as well as adding a hint of flavor and aroma. Choose something that complements the flavor of the drink. Ideas include a citrus twist, fresh herbs or edible flowers.

Over-Dilution

A common problem that can occur with non-alcoholic cocktails is over-dilution, leading to loss of flavor. Here are some tips to prevent this.

Shaker ice – Using larger ice cubes rather than crushed, chips, or shards of ice. The latter will melt and dilute the drink too quickly.
Shaking time – Limit shaking and stirring time to minimize melting, only six to eight seconds for shaking and 12-15 seconds for stirring.
Containers – Metal containers chill the liquid more quickly than glass, reducing dilution.
Adding ice – If you add the liquid to the shaker first, followed by ice, it will slow the melting of the ice.
Some experts recommend making a “rich syrup”, which is two parts sugar to 1 part water rather than the standard 1:1 mixture. The rich syrup has a higher sugar concentration, so you can use less and minimize dilution.
Serving glasses – Chilling the serving glasses also helps to decrease dilution while keeping the drink cold.
Fine straining – Use a fine-mesh strainer to remove herbs, citrus pulp, ice shards, etc.
Serving ice – Use large, clear ice cubes made with filtered water. They elevate the presentation, and the larger surface area means slower melting.
Cold storage – Keep your non-alcoholic ingredients refrigerated. Less reliance on ice means less dilution.

Are you one of those people like me, who does not drink alcohol and does not serve cocktails of any kind? Or, do you want to offer your guests a drink that is attractive, complex and flavorful but without alcohol? If you are the latter, I hope the above ideas will help you as you experiment in finding the right mocktail for the right occasion.

Cooking Tips · Ingredients · Techniques

Processed Foods – Are they all bad?

June 18, 2025May 26, 2025 culinaryjourneysllc

I recently read an article about how scientists have discovered markers in blood and urine that reveal whether or not a person is consuming ultra-processed foods. This could be big news as these scientists work to discover how these foods impact our health. Before this discovery, they had to rely on the person’s memory and willingness to report their consumption of ultra-processed foods, which is not always the most accurate. If these findings are true, medical professionals might be able to test for this. Because of this discovery and the impact of our diets on our health, I decided to dedicate this Cooking Tip to the topic of processed and ultra-processed foods. I will refer to the latter as UPFs.

There is no one universally accepted definition of UPFs. The term is said to have originated in the 1980s and then gained more prominence in 2009 after the publication of a paper by Brazilian researchers. They created the NOVA classification system for processed foods. They put food into four categories:

Unprocessed or minimally processed foods
Processed culinary ingredients
Processed foods
Ultra-processed foods

Although many countries use the NOVA classification, the FDA does not use it. There are critiques of this system. As researchers at the University of California at Davis state, “It is helpful to keep in mind that the category was not designed to classify individual foods. The goal of the NOVA classification system is to provide a tool [that] researchers can use to understand the health impacts of dietary patterns that include high percentages of ultra processed food.”

For us looking at food in the grocery store, that is not terribly helpful. I like how researchers at the MD Anderson Cancer Center look at this issue. They put food and its processing on a spectrum.

Unprocessed or minimally processed foods are at one end of this spectrum. They list examples of whole grain oats and apples.
Processed foods are in the middle of the spectrum. These foods are close to whole foods but have some added ingredients. Their examples are canned vegetables, freshly baked bread and pasteurized milk.
Ultra-processed foods are at the other end of the spectrum. One of their dietitians, Lindsey Wohlford, refers to these as “food-based products.” She describes them as “made mostly from substances extracted from foods, derived from food components or synthesized in laboratories.” They contain additives such as fat, sugar, starch, proteins and sodium. There are many UPFs, but some of the most common are packaged chips, bread, frozen meals, sugary beverages and candy. This category also includes condiments such as ketchup and salad dressings.

The Harvard School of Public Health has a chart that shows how the same ingredient can be considered unprocessed, minimally processed, processed, and ultra-processed. Here is an example using apples.

Unprocessed foods	Minimally processed foods	Processed foods	Ultra-processed foods	Ultra-processed foods of low nutritional value
Whole apple	Prepackaged apple slices with no additives	Unsweetened applesauce made with apples, water, and ascorbic acid to prevent browning	Sweetened applesauce that contains the prior ingredients plus high fructose corn syrup	Apple juice drink with high fructose corn syrup and added coloring

To see more examples, see their full article.

Almost daily, we are warned to limit our consumption of UPFs. Why is that? Although there are no definitive studies linking UPFs to poor health, most medical professionals feel that they can cause weight gain, heart disease and other health issues. According to the FDA, a common characteristic of UPFs is that they contain high levels of saturated fat, sodium, and added sugars.

The American Heart Association cites a cardiologist from Tuft’s University Friedman School of Nutrition Science who explains that the goal of the food manufacturers is to prioritize taste, safety, shelf life and mouthfeel. This often leads to the removal of important trace nutrients. They also add items such as emulsifiers and stabilizers. Although our governmental regulatory bodies consider these additives safe for consumption, others feel we do not have enough information about the long-term effects. Fiber is also often stripped out of UPFs. Because of this, they do not satiate our appetites, leading to eating these foods in excess. An interesting fact is that if a food is labeled “natural” or “organic,” it can still be ultra-processed.

Why are UPFs so prevalent in our stores? They are relatively inexpensive, they are convenient, and they taste good. Some point out that there are some positives of processed food, although not necessarily ultra-processed foods.

Some are kitchen time-savers, such as frozen, pre-chopped and canned ingredients.
Some are fortified with important nutrients that not all of us get enough of in our regular diet.
Safety – The processing steps of pasteurization, cooking and drying can destroy or inhibit bacterial growth.

What are we to do?

Cook at home more and dine out or order take-out less. This one “simple” step will go a long way in reducing your intake of UPFs. However, realize that you must cook as much as possible with whole ingredients. Cooking at home but using ultra-processed store-bought ingredients almost defeats the benefits of your home-cooked meal.
Choose whole grains over refined grains.
Make your own vinaigrette rather than store-bought.
Swap out sugary or flavored cereals, oatmeal and yogurt to plain and add your own fruit.
Minimize consumption of deli meats, which are high in unhealthy fats and salt.
Choosing frozen and canned produce is fine, but be wary of added seasonings and sauces, which are probably high in sodium, fat and sugar.
The American Heart Association has a Heart-Check Mark certification program. If you see their red and white icon on the package, it means the food meets specific nutrition requirements for certification in that it contains beneficial nutrients and is limited in sodium and unhealthy fats.
Be a label reader. Start paying attention to the ingredient list. The shorter that list, the better. Look at not just the calories in a serving, but also the added sugars, unhealthy fats and sodium content. Some producers of UPFs are trying to make their products a bit less unhealthy by adding fiber and nutrients. Despite this, they are still often full of other unhealthy ingredients.
The FDA is proposing new labeling requirements called the “Front of Package Nutrition Label” or “Nutrition Info Box.” According to them, “This proposal plays a key role in the agency’s nutrition priorities, which are part of a government-wide effort in combating the nation’s chronic disease crisis. If finalized, the proposal would give consumers readily visible information about a food’s saturated fat, sodium and added sugars content—three nutrients directly linked with chronic diseases when consumed in excess. … [It will be] in a simple format showing whether the food has “Low,” “Med” or “High” levels of these nutrients. It complements the FDA’s iconic Nutrition Facts label, which gives consumers more detailed information about the nutrients in their food.“ As of May 2025, the comment period for this proposed rule is still ongoing, and we will have to wait to see if and when it might be implemented.
For more information on healthy cooking, see these prior Cooking Tips.

If we all ask ourselves, do we eat UPFs, most of us will have to admit that we do. You may not be able to totally eliminate them from our diet, but we can certainly do many things to minimize our intake of them. The jury might still be out on just how bad these items are, but it can certainly not harm you to try to consume less.

Cooking Tips · Ingredients

Pseudocereals – More Than Fake Foods

June 11, 2025May 20, 2025 culinaryjourneysllc

What do you think of when you hear the prefix “pseudo”? Do you think of fake, not real, or pretend? In our world of wanting to eat “real food,” “clean food,” etc., why would we want pseudo-anything in our kitchen? It may surprise you that you probably already have some pseudo-food in your pantry. This Cooking Tip will delve into this world in more depth.

We all know we should eat more whole grains, and I hope we are doing just that. Here is a prior Cooking Tip where I discuss the subject of whole grains in more detail. Some of the food items I mentioned in that Tip are not grains at all. Instead, they are “pseudocereals.”

True cereals are plants that are members of the grass family. Examples are wheat, rice, rye and barley, which are cultivated for their grains. Pseudocereals are non-grass plants. The edible portion are called seeds. Because they are prepared and consumed in the same way as cereals, they are often falsely called grains or cereals. They are also usually grouped into a list of whole grains as they have a similar nutrient profile. Examples of pseudocereals are amaranth, buckwheat, chia, millet and quinoa.

Pseudocereals are becoming more and more popular. They are not necessarily better for you than real grains. However, they have many healthful qualities such as a great balance of amino acids, healthy fatty acids such as omega-3, dietary fiber, vitamins and minerals. They are also a good source of vegetable protein. Finally, but maybe one of the most-touted characteristics is that they are gluten-free.

The three pseudocereals that are the most well-known are amaranth, buckwheat and quinoa. Let’s take a closer look at these three.

Amaranth

This is one of the New World’s oldest crops. Depending on the variety, it is native to Bolivia, Peru, Ecuador, Guatemala or Mexico.
It has a distinctive flavor that some find overwhelming on its own. It is described as grassy, malty, nutty and slightly peppery. It does retain a crunchiness even when cooked.
It is sold both as tiny seeds and ground into a flour. You may also find it in breakfast foods, bread, multigrain crackers, pancake mixes, and even popped snacks.
In your kitchen, you could use it in soups, a porridge, a side dish or as a filling for stuffed peppers or tomatoes.
As it cooks, it releases a large amount of starch, which thickens the cooking liquid. So, it may need more water during the cooking process. It should be drained and rinsed before serving.

Quinoa

This very popular pseudocereal is native to the border areas between Peru and Bolivia. It has been a common food in the diet of the Inca dating back to ancient times.
It has a mild flavor with a bit of nuttiness.
Quinoa has a high content of saponins that can be quite bitter. Many bags of quinoa state that they have been rinsed to remove these compounds. However, it would not hurt to rinse them in your kitchen before cooking.
This pseudocereal can be found in different colors – white, black and red. White has the mildest flavor and the fluffiest texture. Red has a nuttier flavor, is chewier and holds its shape better during cooking. Black is more earthy and a touch sweeter. Its texture is a bit fibrous.
Great uses are as a side dish, in salads, muesli, bowl recipes, or soups.

Buckwheat

Buckwheat originated from China.
It has a pronounced earthy flavor.
Not only can you purchase buckwheat flour, but you will often find it in other food items such as Japanese noodles, pancake mixes and pasta products. You may also see bags of buckwheat groats, which are the hulled seeds of the buckwheat plant.
In the kitchen, you can use it in baked goods, porridge, or pasta.

How to cook pseudocereals

As mentioned in the beginning, these pseudocereals are cooked like other cereal grains. Many sources, including the packaging, will give you a grain-to-water ratio. However, I cook all my whole grains/pseudocereals using the pasta method. Bring a pot of water to a boil, add the grain and cook until it is done, tasting as you go along. Then, drain, put it back in the pot, cover with a lid and allow it to steam until you are ready to serve it. This method is especially useful when you live at a higher altitude, as it takes longer to cook and requires more water than lower altitude kitchens.

Most of us do not want “pseudo-foods” in our kitchens. Pseudocereals are an exception as they are a tasty and healthy food that can help you mix things up on your dinner table.

Cooking Tips · Ingredients · Techniques

Focaccia – Easy & Delicious

June 4, 2025May 17, 2025 culinaryjourneysllc

What is your favorite bread to eat? If you are a bread baker, what is your favorite bread to make? In my case, there is one bread that is at the top of the list for both of those questions. That is Focaccia. This Cooking Tip will teach you what it is and tips for making the best focaccia you can.

Focaccia’s origins are Italian, with Liguria being the main area for production. The exact type of focaccia varies from region to region. It is a yeasted flatbread that is about ½ to 1 inch thick, light, fluffy and full of air holes. It is one bread that does not require the typical type of kneading. Instead, it goes through a folding process. It can be sweet or savory, and can be varied by the kind of toppings used.

It is an ancient bread. The Italian name is pains focacius, which means hearth bread. The name is derived from the Latin focus, meaning “center” and “fireplace.” It is explained as being a fireplace in the center of a dwelling. The bread was traditionally baked in the coals of the fireplace. Other countries have similar bread but different names – fougasse of France, fugazza of Argentina, and hogaza of Spain.

Ingredients

Flour

Although you can make focaccia with all-purpose flour, most bakers prefer a flour with more gluten. Some like to use a 00 flour. If you choose this flour, ensure it has a higher gluten content. This dough needs to be very elastic, something provided by the gluten.

Water

This dough has a high hydration level. This means there is a high proportion of water relative to the flour, often 80 – 88%. The high hydration dough keeps the dough soft. This not only aids in creating elasticity, but it also converts to steam in the oven, helping to leaven the dough. The result is a light and airy dough and a finished focaccia with air pockets throughout. It does, though, make a very sticky dough, so it is better made in a stand mixer.

Oil

Olive oil is essential, and you should use an excellent quality one. It makes the dough easier to stretch, and it adds important flavor. It is used at more than one step in creating and baking the focaccia. Some will add the oil to the dough, and others will coat it with it after it is formed. It will also be put in the baking pan, and the dough will be coated again. Finally, the oil will be drizzled on top before baking. If you use toppings (see below), the oil protects the dough from the moisture, resulting in a crisper crust.

Salt

Bread needs to be well-seasoned. Be sure to follow your recipe for the amount and type of salt.

Yeast

This uses a fair amount of yeast to get a light and fluffy texture.

Sweetener

Many recipes will have you add sugar or honey to aid the yeast activity. Some say this is not necessary. Another tip, though, is to use liquid malt instead of sugar or honey. This is said to add a delicious depth that you would not get with other sweeteners. It also gives the focaccia a richness and a perfectly golden-brown crust.

Toppings

A well-made focaccia needs no more than some flaky salt on top. However, if you wish, there are many toppings that can be used.

Cheese
Fresh Herbs
Vegetables
Meats
Jarred condiments such as olives, artichokes, roasted red peppers, or sun-dried tomatoes.
Fresh fruit
Seasonings include flaked sea salt, black pepper, and red pepper flakes.

_{Image by bananalongboards from Pixabay}

Technique

This dough is not difficult to make, but plan for an extended time of rising for the best results. After combining all the ingredients in the stand mixer, allow it to rest for 30 minutes. Now, instead of kneading, do a series of folds. Gently flatten the dough onto the counter, fold the top down to the bottom, then the bottom up to the top, the right over to the left and the left over to the right. This folding can also be done directly in the bowl. It is now ready to proof.

The dough needs to proof twice. The first is in the mixing bowl. For the best result, it should rise for several hours. It is even better if it is placed in the refrigerator for between 12 hours and three days. This long, cold, slow fermentation period allows the starches to break down into sugars, aiding both flavor and browning. It also strengthens the gluten, creating a better crumb with more air pockets.

After this first rise, more oil is placed in the baking pan, followed by the dough and coating it in the oil. The dough is again left to rise for about two to four hours. The dough should be stretched to fit the pan. Because of the gluten development, it will probably shrink back. If so, let it rest for a bit and then stretch again. This could take up to 30 minutes to get it perfectly stretched.

After this 2^nd rise, dimple the dough all over using your fingertips. At this point, some say the pan should be immediately placed in the oven to prevent any dimples from dissolving.

Nicole Rufus, assistant food editor with TheKitchn.com, tested four highly rated focaccia recipes. Her favorite had an additional and interesting step. After the dimpling, the recipe calls for pouring a brine of salt and water over the dough and proofing for 45 minutes or until the dough is light and bubbly. After baking, the focaccia was golden-brown, soft, chewy, and had a delicious flavor.

It should be baked in a very hot oven – 425-475°F. Some prefer to bake it on a stone. Spraying some water into the oven or adding some water to a pan below the rack with the focaccia creates steam and helps with crust development.

Serving

Focaccia is usually cut into squares or rectangles for serving. It is best eaten the day it is made. For sandwiches, cut it in half horizontally.

Storage

Even though it is best eaten the day it is made, it can be kept sealed in an airtight bag for about 2 days and then reheated for a few minutes in the oven. It can also be frozen. When ready to eat, thaw and reheat.

This is probably one of the easiest breads to make and certainly one of the most delicious. If you follow the above steps and give it the time it deserves, you will be rewarded with a beautiful and tasty focaccia!

Cooking Tips · Ingredients · Techniques

Produce Sizes

May 28, 2025May 20, 2025 culinaryjourneysllc

Does it seem that when you go to the store to buy produce for a recipe, everything is super-sized? If your recipe calls for one onion, how much onion is that? If your recipe calls for one small onion, what do you do when nothing in the onion bin seems small? In this Cooking Tip, I want to take a closer look at produce sizes and how to navigate your recipes.

If you have read many of my prior Cooking Tips, you will know that I strongly advocate weighing ingredients (preferably in metric) when baking. With non-baking recipes, weighing is not nearly as important. However, what do you do when faced with the above questions? As a prelude to this post, you may also wish to look at these related posts.

I do not have the time to discuss every item of produce, but I will look at three that commonly lead to questions about amounts. That would be onions, garlic, and citrus.

An over-arching principle is that how much of these items you use in your recipe may vary from cook to cook. Some of you may like more onions or garlic than others. As long as you like how your recipe turns out and one flavor is not overpowering the others, you do not have to be precise in how much you use. The other, but probably most important, tip is to taste your dish as you go along. If you are going to use more of one of these items than the recipe calls for, do not add it all at once. Instead, start with less and let your palate guide you on how much to add.

Another caution is that if the recipe calls for one cup of chopped onion, that can vary from cook to cook. If I were to chop an onion to measure a cup but then weigh it on a scale, and another person were to do the same, they would likely weigh different amounts depending on how small the onion is cut and how much it is packed into the cup. Therefore, even if your recipe calls for a volume measurement, it will not be exact.

Even understanding the above cautions, some want a bit more guidance. The rest of this Tip is for those readers. Besides discussing each item of produce, I also list some prior Cooking Tips for more information.

Onions

Sometimes a recipe will just call for “one onion,” and other times, it may specify “one medium (or small or large) onion.” How much should you start with?

If a recipe does not specify what size of onion, assume it is a medium onion. If all you can buy at the store are very large onions (as I usually see), you will need to use less than the entire onion.

Size	Amount before prep	Amount after prep	Visual Cue
1 small onion	2-4 ounces	¼-½ cup chopped or sliced	Billiard ball
1 medium onion	4-7 ounces	1 cup chopped or sliced	Baseball or tennis ball
1 large onion	7-9 ounces	1-1½ cups chopped or sliced	Softball or grapefruit

Garlic

A head of garlic is what you buy fresh in the store, and one head contains many cloves that may be of different sizes. Rarely does a recipe call for a head of garlic. One exception is when the recipe calls for roasting a head and then squeezing the contents out for subsequent use.

One medium head of garlic typically weighs two ounces before preparation. It will contain 10-15 individual cloves or enough to produce about six tablespoons of minced garlic.

Most recipes will call for a number of cloves, but do not typically specify the size of the clove. Therefore, just as with onion, if the recipe calls for one clove, assume they mean a medium-sized clove.

Size	Yield
1 extra-large clove	1 tablespoon minced
1 large clove	1-2 teaspoons minced
1 medium clove	¾-1 teaspoon minced
1 small clove	½ teaspoon minced

Citrus

Lemons
Limes

With citrus fruit, not only will different fruits yield different amounts of juice despite being about the same physical size, but the amount that fruit will yield will vary depending on how well you juice them. An electric juicer will almost always give you more than a manual juicer.

Size	Weight	Juice Yield	Zest Yield
1 medium lemon	4 ounces	3 tablespoons	2-3 teaspoons
1 medium lime	2½ -3 ounces	1-3 tablespoons	½-1 teaspoon

I also want to draw your attention to a small reference book about this subject. I use it frequently. It is Food FAQs by Linda Resnick and Dee Brock. To quote the authors:

“After years of researching, testing, weighing, chopping, pureeing and measuring, we’ve compiled this handy volume with hundreds of substitutions, yields and equivalents that can help you buy exactly what you need and make-do with what you already have.”

I just want to remind you that the above discussion deals with these ingredients being used in savory cooking. If you are a baker, please consider using a kitchen scale. Outside of baking, you have much more leeway to adjust amounts depending on your palate. The amounts I gave you should help you in the grocery store when deciding how much of an item to buy, and will help you with a starting point.