Learn more about Cooking

We discuss healthy cooking moreso than healthy eating because cooking — like many life skills — did more to help me maintain than any micro-nutrient or dead lift (those I needed those too!). Cooking taught me power and integrity of purpose, and making something amazing no matter what your limitations may be. In a topic full of science, we teach you how to develop your decision-making and imagination.

When people ask where I’m from, it’s an honest a toss-up between the between North Carolina (by birth) and New Orleans (I earned my stripes among the locals the hard way). Even my accent is a hybrid of the two. But if anything marks my standing as a born Eastern North Carolinian, it’s a genetically-engineered love of vinegar. Southern cooking, […]

(Originally appeared in Gambit Weekly in New Orleans, www.bestofneworleans.com) Imagine ice cream that doesn’t melt. Meet the meringue’s bold Ecuadorean cousin, the espumilla. Espumillas boast a magical quality in Latin bakeries. Crisp and dry outside, almost marshmallow-like inside, their glamour and sense of fun blows the traditional Southern meringues’ daintiness out of the candy dish. Espumillas take on even more […]

In conjunction with Sparkpeople.com, WKIO began a series of questions and answers featuring a variety of experts on maintenance, science and the life skllls that make a difference. We kick this off with a selection of questions for me from Sparkepeople.com’s At Goal and Maintaining group. Kristza asked: “I would like to hear of cooking techniques that make food look […]

The problem with three-ingredient recipes is one of them almost always includes something maintainers can’t eat — for some it’s carbs, for others it’s saturated fat. Though Rozanne Gold proved this concept wrong with the masterful “Low Carb 1-2-3,” bear in mind Rozanne Gold’s a culinary genius — her recipes could be three ingredients due to the plethora of advanced […]

1 loaf whole wheat baguette 10-12 fresh figs juice of 1/2 orange 6 ounces dark chocolate (recommended: Santander brand Columbian Dark, or any dark chocolate above 70%), broken into small pieces 1/8-1/4 cup low or nonfat Greek yogurt (recommended brand: Fage) sea salt, for garnish Vanilla-Orange oil, for drizzling Preheat oven to 350 F and preheat grill to medium heat.  […]

Weight loss isn’t purely a numbers game. In losing weight, we learned how to manage structured, measured eating. Learning that organized eating at all — and then finding ways to practice that skill long term — are two different skillsets. Even if you use low-fat, low-carb, paleo-friendly, etc. ingredients, if you’re still thinking about the same foods that got you […]

More substantial than a salsa and more lively than a salad, this Red Grape & Avocado Salad sits sublimely in the middle. It’s also substantial, elevating a simple garnish for stews, fish or chicken into a main course unto itself. Composed salads of this nature are the bedrock of maintenance eating: family ingredients throw in new combinations and put to […]

Another WKIO classic from five years ago, this sauce is a mash-up of Russ’ Eastern North Carolinian heritage with two of the most overpowered (and over-publicized) flavors. For those unfamiliar, Eastern North Carolina sauces are vinegar-based, often used as a mop for slow roasted pork. Skipping high-sugar tomato-based sauces entirely, I was able to introduce new flavors to update a […]

I hate to shift into Marie Antoinette mode, but “Let them debate sweet, savory and macro-nutrient ratios.” I’d rather have fun making all three my plaything. Chocolate, cherries, piccante heat and earthy pork combine for consistently show-stopping dish six years going strong. As the years passed, we’ve served this with a number of variations: combined with vegan black-bean noodles for […]

If you’re stuck with coming up with new ways to use leftovers, here’s a quick list of ideas to get your started: A protein/starch/vegetable leftover | Cut it into chunks or slices for composed salad (the proper term for things like chicken salad) and add some complimentary herbs, nuts, vegetables and fruits to it. The same can be done by […]