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5A Wednesday, August 14, 2013 – Daily News County Fare & tasty fresh The secret to A bounty of ideas for healthful breakfasts perfect fish tacos 4. Low in sodium (less than 360 mg) 5. High in fiber (3 or more grams) 6. Free of artificial dyes (often used for golden coloring) 7. Think about your toppings. Try fresh fruit, nuts, grade B pure maple syrup. Best: Vans 8 Whole Grains, Kashi 7 Grain, Nature's Path Ancient Grain, 365 Multigrain Boxed cereals: Cereals that are made with whole grains in their original form, such as oats, millet, muesli or low-sugar granola, are the most healthful. Granola Bars: Like boxed cereal, many granola bars have as much sugar and chemical ingredients as a packaged dessert, so pay attention to the ingredient list. 1. Ingredients should be all or mostly whole foods such as raw seeds, nuts and dried fruit 2. A whole grain, nut or seed should be the first ingredient 3. No trans fats or partially hydrogenated oil 4. Less than 10 grams of sugar 5. 3 or more grams of fiber 6. Low sodium Best: Kind, Lara (some varieties are higher in sugar but are made from all whole foods), 18 Rabbits, Kashi (some of the flavors are lower in sugar than others and have fewer ingredients; look for these), ProBar By Casey Seidenberg The Washington Post By Jackie Burrell Contra Costa Times Whether it's stuffed with grilled rock cod or crisply fried shrimp, there are few things more blissfully summery than a Baja-style fish taco. The ingredients are so simple - fresh fish, a flourish of cabbage, a drizzle of crema and a squeeze of lime. The result? A little bit of seafood heaven that crossed the border 30 years ago and became a treasured part of SoCal cuisine. These days, you'll find these tasty tacos at scores of San Diego taquerias and seafood cafes, as well as chic bistros, such as La Jolla's Herringbone, one of the many Southern California restaurants run by "Top Chef" veteran and "The Taste" judge Brian Malarkey. Pop into Copita in Sausalito or Tacolicious, the cult-fave taqueria in San Francisco and Palo Alto, and you'll find fish taco fever has moved north, too. And while there certainly are chefs who make things their own by adding unexpected ingredients, or going all fusion on it, Chefs Telmo Faria and Joanne Weir know the entire charm of the dish lies in its simple authenticity. That's the beauty of it, Malarkey says, and that's what makes it perfect fare for home cooking, too. "We do Seafood Sundays at my house," says Malarkey, whose kids -twin toddlers and a 4year-old son -- are fish taco devotees. "It's the wrapper and the candy inside," he says. "Great seafood -- rock cod, octopus, fried shrimp. You gotta go for it. Fried takes it to a whole new level. And you have to get authentic tortillas." Malarkey buys his handmade tortillas in San Diego's Old Town and tops them simply, with a cabbage slaw, lime, cilantro and jalapeno. It's the seafood that's the star, not the toppings, and he seasons the fish simply, with salt and pepper. The crispy-tender-crunchy textures and pop of flavor -- enhanced with a lastminute squeeze of lime -are classic Baja. "Ours is Southern California-inspired, Bajastyle," says Faria, Tacolicious' executive chef. "We keep it in line with the tradition, but add our own twist to it. The key is good, fresh fish. We use locally caught rock cod in a beer batter, fried golden and crispy with a good crunch." Instead of straight sour cream or Mexican crema, he lightens the mixture, Parents are beginning to again contemplate carpools, homework and how to keep hectic mornings moving smoothly. Because we shouldn't send our kids off to school without a healthful meal, we should start contemplating breakfast, too. According to the Academy of Nutrition and Dietetics, two-thirds of teenage girls and half of teenage boys don't eat breakfast, even though it has proven to be essential to help them focus and maintain energy levels in school. Let's move our kids, no matter what age, into the habit of beginning their days healthfully. There are three key nutrients that make up a wholesome breakfast. Protein: Provides concentrated energy for the body Constructs the brain Repairs tissue Keeps the body satisfied longer Healthful fat: Supplies energy Builds the brain Slows absorption of other parts of the meal, keeping the body satisfied longer Fiber: Reduces risk of heart disease Lowers cholesterol Keeps the body full longer Where to start Serve any of these items with a side of fruit for a healthful breakfast. Eggs: Hard-cooked Scrambled (add veggies) Egg nest: whole grain toast with an egg fried in a hole in the middle Breakfast burrito: scrambled eggs and cheese in a whole-grain wrap Frittata (Make in advance and heat up a slice, or make as muffins so they're easy to reheat, grab and go.) Green eggs and ham (Chop a handful of spinach into tiny pieces and toss with eggs before scrambling. Serve with a side of nitrate-free bacon or ham.) Smoothies: Start with a frozen banana Add any combination of fresh or frozen fruit (berries, pineapple, mango, cherries) For added nutrition, throw in a handful of greens (spinach, kale) For protein: 1 tablespoon nut butter, a handful of raw cashews or sunflower seeds, or 1/2 cup plain yogurt For a creamier texture: 1/2 cup almond milk or coconut milk Add water if needed mixing sour cream with yogurt and toasted brown cumin. Tacolicious' crema and, of course, the traditional lime wedge add an acidic component that brings out the flavors. "The yogurt is nice and tangy, which cuts through the fried fish," Faria says. "Good tortillas are key. I think we use the best in the Bay Area: La Palma in the Mission. They've been making them for 20 years. They know what they're doing." Copita's Joanne Weir echoes the authentic tortilla refrain -- hers are made in-house -- and says the biggest mistake people make is dousing the seafood with spices. The seafood is the star, let it shine, says Weir, a James Beard Award-winning cookbook author and host of PBS' "Joanne Weir's Cooking Confidence." Weir marinates rock cod for a few hours, then cooks the fish on a comal, a heavy cast-iron pan, much like a griddle. "We 'grill' it on the comal," she says. "The outdoor grill gives it too much grill flavor." Weir adds a cabbage slaw, dressed with a vinaigrette with toasted cumin and fennel seeds, two flavors, she says, that work really well with fish. Usually, she adds a dollop of avocado crema as a finishing touch, but this summer, she started playing around with a pineapple salsa, spiked with chile arbol, cilantro and lime. The result -- sweet, spicy and tart -- adds that all important acidic flourish. "They are the best fish tacos I've ever had in my life," she says. "It's the simplicity, the crunch, the acid." Pass the lime wedge. 741 Main Street, Suite #2 Red Bluff, CA 96080 1-800-287-2187 (530) 527-2187 C & C PROPERTIES Yogurt parfait with fruit and nuts or granola Other ideas: Sweet potato pancakes Smoked salmon and mascarpone or cream cheese on sliced bread A piece of whole-grain toast with sliced avocado sprinkled with salt and pepper Scrambled tofu Nitrate-free turkey or chicken sausage Packaged breakfasts: What to consider If a packaged breakfast is the only option, here are some things to consider, along with my rundown of the most healthful options based on those criteria. Frozen waffles 1. Whole-grain flour should be the first ingredient after water 2. No trans fats or partially hydrogenated oil 3. Low in sugar (less than 5 grams) until it blends smoothly Nuts and seeds: Low-sugar granola Granola Wedges Banana spread with nut butter Breakfast quesadilla: whole-grain tortilla spread with nut butter and sliced berries Almond pancakes or waffles (make a big batch over the weekend and reheat in the toaster) Whole grains: Pre-soaked oatmeal, quinoa, brown rice or millet topped with honey or maple syrup and fruit (soak your grain in the fridge overnight and then just heat up) Whole-grain muffins (make on Sunday for the week) Oatmeal pancakes (make a big batch over the weekend and reheat in toaster during the week) Dairy: WE ACCEPT FOOD STAMPS WE FEATURE BLACK CANYON ANGUS BEEF 8049 Hwy 99E, Los Molinos, CA "Your Family Supermarket" NO CARDS REQUIRED FOR EVERYDAY LOW PRICING OR SALE ITEMS We appreciate your business - and we show it! HOURS: 7AM - 9 PM DAILY Prices good Aug. 14 thru August 20 USDA Choice, USDA Choice, Beef Tri-Tips Beef T-Bone Steaks 3 384-1563 Meat Specials We Accept EBT 5 lb. Fresh, Lean Ground Beef Beef Rib Steaks 6 $ 97 $ 98 USDA Choice, Bone-In (Not To exceed 22% fat) 2 $ 49 lb. $ 49 lb. lb. Fresh, Sweet Fresh, Whole Seedless Clementines 1.6 AC $87,900 3 $ 99 3 for ea. Fresh, Whole 2 $ 77 3 39¢ $ 99 500 $ 0 AC $89,900 ea. ea. ea. Grocery Specials Kellogg's Cereals Starbuck's Coffee 17-24 oz. 12 oz. Charcoal Briquets Froot Loops, Frosted Flakes & Selected Varieties 16.6 lb. 299 699 $ Prop Code 4389 2 BD 1 BA 768 Sq Ft lb. Pineapple Salads Prop Code 4549 1 BD 1 BA 384 Sq Ft 1 $ 99 Fresh, Green & Crisp with Double Carrots or Premium Romain FORECLOSURES AND HOMES UNDER $200,000 $84,000 Pork Ribs Green Onions Watermelon 3 lb. bag FOR 24/7 PROPERTY INFO CALL 1-888-902-7253 0.1 AC Boneless Country Style Produce Specials An Independently owned and operated Member of Coldwell Banker Residential Affiliates. 2 BD 1 BA 903 Sq Ft CUSTOM CUT MEATS AT NO EXTRA CHARGE 699 $ $ Prop Code 4379 Florida's Bar-S Jif Smucker's 4 BD 2 BA 1,888 Sq Ft 0.306 AC $94,000 Prop Code 24439 Natural Orange Juice Franks Peanut Butter 16 oz. 16 oz. Jams or Preserves 3 BD 1 BA 1,106 Sq Ft 0.19 AC $99,000 Prop Code 4049 59 oz. 2 BD 1 BA 720 Sq Ft 0.85 AC $109,900 Prop Code 4339 3 BD 2 BA 1,587 Sq Ft 0.15 AC $114,500 Prop Code 4079 3 BD 2 BA 1,148 Sq Ft 0.17 AC $130,000 Prop Code 4099 3 BD 2 BA 1,312 Sq Ft 0 AC $130,000 Prop Code 4719 3 BD 2 BA 1,299 Sq Ft 1.84 AC $130,000 Prop Code 4179 3 BD 2 BA 1,280 Sq Ft 0.41 AC $139,900 Prop Code 4459 4 BD 2 BA 1,710 Sq Ft 0 AC $140,000 Prop Code 4569 2 BD 1 BA 1,356 Sq Ft 0.37 AC $149,000 Prop Code 4109 3 BD 1 BA 1,400 Sq Ft 0.57 AC $149,500 Prop Code 4579 3 BD 2 BA 1,224 Sq Ft 0.381 AC $169,000 Prop Code 4119 See All Tehama County Listings at www.redbluffcoldwellbanker.com TEHAMA COUNTY REAL ESTATE TEAM • OPEN 7 DAYS A WEEK 12.75-18 oz. Frozen Vegetables 16 oz. 2 1 $ 99 $ 29 Old Home White or Wheat Bread 16 oz. Crystal Milk 1/2 gallon (Fat Free, 1%, 2%, Whole) 2 for 5 $ 00 2 for 5 $ 00 99¢ Pepsi Pepsi Pepsi 6 pack 24 oz. bottle 24 pack soft drinks 2 liters 3 for 10 + crv $ 99 99¢ 2 $ 49 $ 00 6 + crv Visit us at: www.nuwaymarket.iga.com 99¢ + crv