My wife, Kaisari, and I both enjoy cooking, and do so often. But with so many things to do in our retirement, we cannot find time – or inclination – to cook for every meal. We don’t eat out much, either. And canned and manufactured frozen foods are consistently disappointing, not to speak of being expensive and sub- par in the health department, bar a precious few.

Our solution to this quandary is, and has been for a long time, to cook for the future – that is, to cook enough for several meals. If the food is delicate and won’t freeze well, we will sometimes have the lunch leftover for dinner.

For foods that will keep reasonably well in the fridge for a day or two, we serve it perhaps the next day, or the day following. For others, we freeze in individual two-serving portions as soon the foods have cooled, serving them perhaps the next week or even next month.

Proper freezing, thawing saves quality

If you follow some basic guidelines for proper freezing, their quality will remain acceptably good. It is important that you freeze foods in suitable containers or bags. I prefer freezer bags, because I can press out most of the air from them; it is oxygen in the air that robs the quality of stored food, frozen or otherwise. A vacuum-sealer gadget should work even better.

You also have to know which foods will not freeze too well, potatoes or cream for instance, although they keep not too poorly in puréed soups.

Proper thawing, too, will help save food quality; for most foods, that should be done overnight in the fridge. But certain items should go straight from the freezer to the oven or fryer. Proper reheating is also important; you must know which food can be microwaved, which should be done in the oven and which on the skillet or in the pot. A reliable toaster oven is essential, since you don’t want to fire up the big one for just reheating 2 servings. It not only will save energy but, more importantly, time as well.

Add new flavors and ingredients

When re-serving meals, there is one neat trick you can pull to make the meal appear and taste fresh, or at least fresher – add a new flavor or some new ingredient as you reheat it. It can be just a delicate touch of a new herb or your favorite wine or wine vinegar; or additions such as separately sautéed peas or chopped vegetable or even cooked pasta or rice. A light touch here plays better.

The kitchen cabinet plays a role, too. A good selection of dried herbs comes very handy – not just the basic parsley, which really adds little in its dried form, but more assertive ones such as oregano, basil, rosemary, thyme, dill, mint etc., or perhaps an Italian seasoning mix. Lay off the seasoning salt, though.

If you have some fresh herbs such as cilantro, basil and mint (standard in our kitchen), all the better. A bunch of fresh store-bought cilantro will keep fresh for a week, stood up in a tall glassful of water in the fridge; basil much longer, even out on the counter.

Another way of serving a gourmet meal in minutes is to have certain basic foods in the freezer. These can be quickly defrosted in the microwave, or if you are prone to plan ahead, as my wife is, the item or items can be defrosted overnight in the fridge.

Here are some such staples that we have, biding time in the freezer: Well-marinated and barbecued or pan-grilled chicken breast halves that can then be served in a variety of ways: whole with a salad, or sliced and sauced in several ways.

Barbecued or pot-roasted beef (some cheaper cuts offer great flavor), can be served the same way as above. Plain pilaf or its fancier cousin, the chicken pilaf – cooked with nuts, raisins and, of course, saffron – or just plain cooked basmati rice freezes quite well.

The secret weapon: Cutlets

Our secret weapon, however, is what is known in Indian cuisine as "cutlets." They are commonly made with ground chicken, but ground beef can make fine cutlets, too. (For some very special occasion, they are fashioned out of minced prawn, with the tails inserted into the narrower ends of the teardrop shape as decorative handles; they are rarely frozen though.)

To make "cutlets," a little bit of fresh bread crumbs, diced onion, chopped cilantro and/or mint, together with ground spices and Worcestershire sauce are mixed with the ground chicken or meat. They are shaped into thin tear-drop patties and coated with dry bread crumbs.

We tray the cutlets first, then pack them in freezer bags. Take out what you need, sauté them in oil and a pat of butter, and voilà! You have a gorgeous meal that you can serve with cooked fresh or frozen veggies and garlic toasts.

Next week: I’ll give you the full recipe for cutlets, as well as some other helpful hints .

NOTES FROM OUR KITCHEN

Tray-freezing prepared foods first before placing them in freezer bags keeps the items separate. You can then easily take out whatever you need without having to thaw.

To do so: Brush a baking tray with oil, lay a single layer of the cutlets or whatever without crowding; if you have more, lay a second deck on top, separating the two with parchment or foil. Freeze for a few hours until solid, then pack in a freezer bag, taking out as much air as you can.

Question: I have several recipes, and I also see that on cooking shows, where the bits sticking to the pan after meat has been sauted are dissolved with a small amount of wine, and the sauce to accompany the dish is made out of it.

However, I do not want to use wine. What can I use instead that would approximate the result? – A Greenacres reader

Answer: There can be many reasons why one would not want to use wine, an important one being religious restrictions, which is true in my own case. Alcohol is forbidden for Muslims, although there are claims that cooking on the relatively high heat used for the sauce reduction causes most of the alcohol to evaporate. Much of it remains, however, and practicing Muslims eschew its use even in cooking. There can, of course, be medical reasons also.

In any case, There are some viable alternatives. The results may not be exactly the same, but they won’t be too different. It is the caramelized residue sticking to the pan – which is known in French as fond (pronounced fahn) – that gives the sauce its real flavor after the bits have been deglazed with some liquid. And this flavor comes not only from the caramelized bits of meat or poultry but also from the herbs and spices that were used to coat it.

The deglazing liquid really plays the second fiddle. Wine is often used because it not only adds its own flavor but in all likelihood the same wine will be served alongside, carrying the same note . If wine is not your cup of tea, here are some substitutes:

• A flavorful broth – beef broth for a meat dish or chicken broth for a chicken recipe. It can be homemade, made from the beef trimmings or chicken bones. Or it can be canned; our favorite is Swanson’s.
• Water, with a dash of the same herbs and spices that were used for the meat or poultry. Add a pat of butter, or cream, to lend some complexity and body.
• Fruit juices – apple, orange and especially grape juice, which is what wine is made out of. I would add a tablespoon or two of balsamic vinegar to add a bit of bite. Lime or lemon ju ice will work too.

Whichever one you choose – perhaps a combination – thorough scraping of the fond and then reduction of the added liquid will help concentrate the flavor and thicken the resultant sauce. In case you need to thicken it further, use arrowroot or cornstarch.

Q. I have two questions for you: Can you use fish other than cod to make fish cakes? Also, can you use potato flakes or another potato product in place of fresh potatoes? – Estelle F., Delray Beach

A. The short answer is yes to both. Not to speak of the celebrated crab cake, which you may not count as fish, there are a number of other firm fishes that yield very good cakes, among then tuna, salmon, halibut, sea bass, etc.

In fact, cakes can be fashioned out of almost any seafood, including shrimp and lobster, and of course crab .

We serve fish cakes made out of the convenient canned tuna very often. For any fish cake you need something to hold it together, in addition to eggs. I prefer microwaved potatoes, but bread crumbs or even flour can be used. Coating the formed cakes with flour helps hold the shape and develop a crust when sauteed.

For your second query, I would opt for fresh potatoes for most uses, including mashed, but potato flakes and potato flour come in handy for many recipes.

For instance, in the fish cake recipe either the flakes or the potato flour will work admirably. They are often used for thickening sauces and gravies as well. And they can be kept in your pantry for times when you don’t have fresh ones.

NOTES FROM OUR KITCHEN: BREWING TEA

We are tea drinkers. And if you like a full-flavored brew, as we do, tea bags are not a good option. Loose leaves are your cup o’ tea; but cleanup afterward can be a chore .

This $10 clear plastic-stainless steel teapot has a large and deep wire-mesh insert that allows for perfect brewing.

For cleanup, you just pull out the wire cup and dump the spent leaves.

The Super Bowl has unquestionably become a huge international event, sporting or otherwise, with the broadcast reaching more than 200 countries in 33 languages.

More than a third of all Americans will be tuning in on Feb. 5, and the vast majority will be watching at home with family and friends – and with foods galore, mostly of the snacking kind.

In keeping with the event’s growing international appeal, why not include an Indian snack item, the samosas, which are daily winning the hearts of everyday Americans.

It is a deep-fried triangular turnover, and the thin, crispy wrap can enclose many things from meat and poultry to a variety of vegetables, even cheese or sweet fillings.

Here is the recipe for a simple potatoes-and-peas filling that has consistently found favor with my American friends.

Traditionally, the dough is homemade, but the widely available frozen empanada discs work admirably well as the wrapper. This simplified filling works well for everyone.

Vegetable Samosas

Makes 6 to 8 servings

1 10-disc package frozen empanada dough

FOR THE FILLING:

3 medium potatoes

2 tablespoons canola oil

1 teaspoon whole cumin seeds

1 medium onion thinly sliced

2 to 3 cloves garlic, minced

1/2 teaspoon red pepper flakes

1 cup frozen peas, thawed

1 teaspoon salt, or to taste

2 to 3 grinds fresh black pepper

Take out the empanada dough; thaw according to package directions. Meanwhile, microwave potatoes until three-fourths cooked. Peel and dice into large pieces; set aside. Heat oil in a skillet and fry cumin seeds until fragrant. Add onion slices and saute, stirring, until lightly browned. Add garlic and pepper flakes; saute 30 seconds more.

Add the peas and salt and pepper and saute for a minute or so until peas are partly cooked. Add the diced potatoes in batches, mixing in gently with the rest, without quite mashing the potatoes. Saute for a minute or two, turning with a nylon spatula until the filling is thoroughly heated. Remove from heat and allow to cool.

Separate one disc from pack; keep the rest under a damp towel. Roll the disc to stretch about half inch on all sides. Cut it into 2 half moons.

Now comes the tricky part: Pick up 1 semicircle and using both hands, twirl it into a cone, with the middle of the straight side forming the sharp point. There will be a bit of an overlap as one side goes around the other. Press the overlap slightly to seal.

Fill the cone with a tablespoon or so of the potato filling, so it is reasonably full but there is enough room at top for the edges to be sealed. My wife, Kaisari, seals the top with a braided rope design, which looks easy, but try to do it and you will learn that it takes quite some learning, preferably at the feet of your mother while still a child. So, just press the edges between your finger and crimp with a fork.

Once all of them are done and that will be 20 cones, deep-fat fry until just a shade darker than golden brown. If you aren’t up to even making the cones, place the filling on one side of the disc, bring the other side over and seal. You will then get 10 half-moons. Serve them, either way, while still hot, with a dipping sauce, which can be just bottled red pepper sauce. Or make a cocktail: 6 tablespoons ketchup, 2 to 3 teaspoons red pepper sauce and 2 to 3 teaspoons A1 steak sauce.

Recipe by Gholam Rahman.

In last week’s column, in an answer to a question from a Lake Worth reader, we provided basic information on food nutrition labels, including how the numbers are calculated.

This week we look at skepticism over the accuracy of the labels’ figures.

The uncertainty enters from two directions.

For one, these are just averages; but there can be wide variance from one apple to another, depending on the season, soil and fertilizers used as well as variety and weather condition. One fish – even if you narrow it down by species – can differ substantially from another of the same kind, depending on season, water condition, available feed etc.

The other uncertainty comes from the latitude allowed by the regulators to manufacturers – 20 percent more or less either way, which really makes the stretch 40 percent, a big deal.

However, this is absolutely not to say that the nutrition labeling is useless, but just that you should be aware of the possibilities. The information in it is best used as a rough guide and as a tool for comparison with similar products.

For instance, one cereal may have 0 grams of sugar and another 10 gram, or 5 grams of fiber vs. 1 gram. It is important that you learn to read and understand the information.

It is, however, essential that you also read the ingredients listing, particularly so if you have some special health concerns, like diabetes or allergy.

The label may say 0 gram of sugar, but then stealthily list 7 grams of alcohol sugar, which really translates to about half as much or 3.5 grams of sugar.

Manufacturers are required to list even traces of allergic substances such as peanuts. But there may be some catches: "spices" or "flavorings" may hide your allergens – so call or write the company for fuller disclosure.

Don’t get hung up by the nutrition numbers. Use them as a sensible guide and eat everything that you enjoy and can tolerate. But eat and drink everything in moderation, as the legendary New York Times food editor Craig Claiborne used to say. Moderation – that is the key word.

NOTES FROM OUR KITCHEN: SINGLE-CUP BREWER

For brewing leaf teas and tisanes, this single cup brewer is a nifty device.

Its large wire mesh bowl sits deep into the cup or mug and allows the hot water to course through the loose leaves.

Let it sit for as long as you wish; covering with a saucer can aid in getting a darker brew.

When making green tea, I plunge the wire basket up and down several times to get all the flavors out.

To clean the mesh of tea stain, pour a tablespoon of bleach into a cup and place the brewer in; allow it to sit for 15 minutes.

Gholam Rahman is a former staff writer for The Palm Beach Post. Send your questions to him at gholam_rahman@pbpost.com or call (561) 820-4550 or (800) 432-7595, Ext. 4550.

If you watch TV, or read newspapers and magazines, you cannot miss the fact that the growing collective avoirdupois of our population is threatening to weigh down the country under water. That may be a slight hyperbole, but the financial consequences of the health problems this trend is triggering are no less dire. Our self-esteem as a nation is taking a nose dive, too.

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Question: I read somewhere – and I don’t recall where – that you can buy some kind of liquid that you can use to wash away all the chemicals and pesticides from fruits and vegetables. Can you tell me what it is and where to get it? – Marsha F., Palm Beach

Answer: A variety of so-called fruit and vegetable cleaners are available on the Internet and TV shopping networks. And I’m sure you can get some in supermarkets and home and garden shops as well.

Veggie Wash, Eat Cleaner and Ausson Natural are some products I saw on the Net, priced from $4 to about $7 for a 16-ounce spray bottle. Each sport a long list of tall claims that need to be taken with an equally large grain of salt.

And here is what the Food and Drug Administration says: "Washing fruits and vegetables with soap or detergent or using commercial produce washes is not recommended."

Using them may give you a false sense of security, not to speak of wasting money from today’s tight food budget.

Here are some common-sense suggestions:

Pick fruits and veggies with care, choosing unblemished products without cuts and bruises, and avoid overripe fruits. Store them in the refrigerator promptly. Wash them thoroughly under running water; shake off and pat dry tender vegetables and fruits, including salad leaves.

For hard-skinned fruits such as apples, oranges and lemons/limes, rubbing (and I mean rubbing) them dry with a coarse kitchen towel will take off even more of the unwanted things.

If you are squeamish and have the time, soak the things you have suspicions about in a diluted solution of water and vinegar for two to five minutes before washing and drying as stated above.

The wax coating on many fruits, and even vegetables, is also a matter of concern for some. The microthin coating, of FDA-approved food grade wax and other products, is really designed to replace the natural protective oils that normally cover the fruits and veggies but is washed away when they go through the cleaning cycle after harvesting.

The wax coating is difficult to wash away; peel if you would rather avoid it. One caveat: Do not eschew healthful fruits and vegetables just because you imagine that they are tainted and over-processed.

Q. I stewed a chicken yesterday in lots of liquid. We ate the chicken and forgot the wonderful broth, which stayed overnight on the counter. Can that broth be boiled again and safely used, or should it be discarded forthwith? – John, Jupiter

A. There are two considerations here: Does that "wonderful" broth still smell fragrant and appetizing? Or has it developed an off flavor? If it has, discard it pronto, and chalk it up to education.

If it still smells appetizing, the question then will be whether it’s safe. Or have some pathogens found the broth equally wonderful and taken up residence there? In all likelihood, that is the case. At least, we have to assume that it is contaminated.

But all is not lost. You can make the still-fragrant broth safe, too, by bringing it to a rolling boil, as you yourself have suggested. All pathogens should be kaput by that time. But to be doubly safe, hold the boil for a minutes or so. The slight concentration will only make the broth more appealing.

Question: Where in Palm Beach Gardens can I buy slab bacon? I can readily get thinly sliced bacon but I want to cut it my own way from a slab. Also, I am looking for chicken feet, and don’t know where to look for them. – Doris H., Palm Beach Gardens

Answer: I’m sure you can get slab bacon, which is the fatty, cured side of the pig, from any butcher shop in your area. Unsmoked bacon is rarely available except in Oriental markets.

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Several of our "carnivorous" readers (including Dee G. of West Palm Beach most recently) have asked me over these months how to tenderize meat without using chemicals that bottled tenderizers often carry.

In these tough times, many of us – especially those on fixed retirement incomes – cannot afford the more expensive cuts that are naturally tender and need little or no extra effort.

A major portion of the meat that comes from a cattle carcass, however, comes from muscles that have been regularly exercised and are therefore quite sinuous and relatively tougher.

They are less expensive not only because there are more of them but also because they are less desirable. They may be equally nutritious, but they need special methods of cooking and handling to "make" them tender and flavorful.

Slice meats against the grain

First the handling, which of course comes first. If you have bought a bottom round roast, or a similar less expensive cut, and you want to slice it for stir-frying or pan-grilling, you have to know how to slice it – thinly against the grain, the long fibers that run along the piece. Examine the meat’s texture carefully to see which way the grain runs.

If it is a large piece, divide it into two; the freshly exposed side may show the grain more clearly. Use a sharp knife so you can cut neatly and as thinly as you desire.

For stir-fry, make the pieces bite size and roughly equal so they cook fast and evenly. Some beef pieces may be a cross-cut that includes two or more muscles; separate them if you can or cut for the largest muscle in it.

Marinades tenderize, add flavor

Marinating is an ancient method of tenderizing and flavoring meat, and even poultry. A natural acid agent – vinegar, wine, Worcestershire sauce, lemon/lime/pineapple juices, or yogurt – is essential for this purpose, either alone or in combination.

Herbs and spices are usually added to the marinade to boost the flavor. The acids not only help tenderize but carry the flavor into the meat.

Many cooks prick the meat all over with a fork (use a spring-loaded multi-prong gadget if you have one) beforehand. I usually marinate overnight or longer – in the refrigerator, of course.

Steak-style cuts and kebab squares benefit the most. Add a little oil to the marinade; it helps carry the flavor better within the meat. And use a covered nonreactive bowl – glass, ceramic or stainless steel – or a resealing plastic bag with the air pressed out.

I do not use bottled tenderizers because they add unaccounted-for salt and, I think, they leave a kind of metallic aftertaste. One component in them is papain; so it is better to use green papaya paste instead.

You can get green papaya in ethnic stores or pick the greenest at any market; cut a piece, with the skin, puree it and add to the marinade.

Moist-heat cooking best method

Finally, how you cook makes a lot of difference. Moist-heat cooking is the method of choice, especially for larger cuts. The method includes boiling and braising in water or broth, with herbs and spices added.

It should be done for a sufficiently long time in a covered pot to break down tough muscles and sinews and make the meat flavorful and fork tender.

For braising, the browned meat is cooked in small amount of liquid over low heat in a heavy, tightly covered pot, just large enough to hold the meat. Don’t let the pot go dry, though. Once cooked and cooled sufficiently, it is essential that even cooked meats be cut against the grain.

For all kinds of economy cuts, a pressure cooker is heaven-sent. In quarter the time, you can get juicy, fork-tender roast beef and stews.

For stews, though, you have to add the vegetables later and cook with the pot open for the necessary time. If you put the vegetables with the meat, you will get a veggie mush. The cooking liquid can be strained, defatted and used to make gravy.

The other night we had nothing for dinner, not even enough eggs for a decent omelet, and neither of us were in any mood to go out to get something.

When a search of the fridge yielded just half a breast of chicken from what my wife had roasted the previous day as well as one lone egg, she said not to worry; dinner will be ready in less than half an hour.

I had to finish my column, so I repaired to the den-office. I was barely on my fourth paragraph when the summon came – dinner is hot and ready. It was a steaming bowl of soup – laden with sweet corn and wonderful tasting diced tomatoes, all swimming with threads of beaten egg softly cooked. On the side were some Toufayan bread sticks that added an attractive crunch.

It was a most satisfying dinner and I was certain it didn’t come out of a can. It took some coaxing and cajoling before she revealed her modus operandi. The recipe was quick and simple but the result was gourmet, and healthful to boot:

Simply Gourmet Tomato-Corn Soup

2 cans reduced-sodium fat-free chicken broth

1 cup frozen corn

Half can diced Italian tomatoes

1 cup cooked and diced chicken breast

1 large egg

1 tablespoon cornstarch, dissolved in 2 to 3 tablespoons water

Bread sticks, or croutons

In a 2- to 3-quart saucepan, bring the chicken broth to boil. Reduce heat and add the corn; cook, stirring occasionally, until the corn is slightly softened, 5 to 7 minutes.

Add the diced tomatoes and diced chicken breast; cook stirring occasionally, until everything is piping hot, about 5 minutes more.

Meanwhile, beat the egg (with a tablespoon milk, if you like) in a measuring cup until smooth.

While stirring the soup rapidly with one hand, drizzle the beaten egg in a thin, steady stream with the other hand; the egg will form threads in the hot soup. Still stirring, pour the dissolved cornstarch similarly. Cook for about 2 minutes until the soup thickens slightly.

Serve immediately, with bread sticks (or croutons) on the side. Makes 4 servings.

For homemade croutons: Very lightly toast 3 to 4 slices of good quality white bread. Brush both sides of the slices with a mixture of 2 tablespoons olive oil and 1 tablespoon melted butter. Dice the slices into half-inch cubes. Spread the diced bread on the tray of a toaster oven and bake at 350º until crisp, about 15 minutes, stirring once. Sprinkle with salt and freshly ground pepper.

NOTES FROM OUR KITCHEN: COOLING TRAY AND RACK

For a variety of baked, sautéed and deep-fat-fried items – from cookies and breads to fritters and french fries – you need something to hold the foods suspended so that the bottom too can get drained and aired, without having to sit in their own drippings and loose crispness.

A large cooling rack that sits on a similar size tray is ideal for the job. Any dripping falls on the tray and can be easily cleaned.

We bought this tray and rack – both made of heavy-gauge metal with nonstick coating – from Sam’s Club several years ago.

Two similar sets were packed together, as warehouse goods often are, and the price was very reasonable, although I can’t recall how much we paid. They are great for any cooling job.

Muslims all over the United States, and in fact much of the world, celebrated Eid-ul-Adha, the Festival of Sacrifice, on Nov. 6. The day usually begins with a congregational prayer where Muslims from all over the town gather, pray and hug each other, symbolizing the brotherhood of the Islamic community.

Many of them who are able, financially and otherwise, then sacrifice an animal – lambs, goats or cows – to commemorate the sacrifice of Prophet Abraham of his beloved son Prophet Ishmael at the command of God. At the last moment, God switched Ishmael with a lamb – a story that both the Quran and Bible relate, with the only difference that the Bible says it was Prophet Isaac who was to be sacrificed, peace be on them all.

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