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>> Stinson: On tonight's Fit to
Eat, we are preparing grilled
stuffed shrimp with a vegetable
medley.
We explore the practice of
high tunnel farming in
Mississippi.
We discover how plain yogurt
can be used to replace high
calorie dips and condiments.
And we welcome Malcolm White
from the Mississippi
Development Authority.
Welcome back to Fit to Eat.
I am your host, Chef Rob
Stinson and tonight Malcolm
White, the Tourism Division
Director at the Mississippi
Development Authority is our
special guest.
Malcolm is a restaurant owner,
the former director of the
Mississippi Arts Commission,
and the founder of Mal's St.
Paddy's Day Parade in Jackson.
So tonight, we are going to be
preparing a vegetable-stuffed
shrimp served with
farm-to-table veggies and a
Greek nonfat yogurt tartar
sauce.
Now Malcolm, I tell you what,
it sounds like you are the man
when it comes to Mississippi.
>> White: Well you are the man,
and I'm your guest.
>> Stinson: I don't know about
all that, but I tell you what.
I know you've got your hands
full being involved with
tourism in Mississippi.
Tonight what we are doing is
promoting our beautiful
seafood.
>> White: Fabulous.
>> Stinson: We've got, I
believe, the best seafood in
the world right here in
Mississippi.
>> White: Absolutely.
We've got it all and it's all
safe.
We really want to promote our
seafood as part of our cultural
heritage, our foodways, our
culinary.
That's a very important piece
of tourism in Mississippi.
>> Stinson: Absolutely.
What we're going to do tonight,
and you can come on over here
if you don't mind.
I'm not going to put you to
work.
I'll make it easy.
All I do, and it's really
simple, beautiful wild American
fresh caught, skewer them
through the head and tail so
that they stay on a skewer
really nicely.
We're going to do five on each
skewer so that way it's really
a five-ounce portion.
One of the main things that we
try to focus on is portion
size.
Trying to get people to eat
healthier in Mississippi, it's
not what we are known for,
right?
>> White: No, but we're working
on it.
>> Stinson: That's what this is
all about.
Now that we have those
skewered, we have some
beautiful extras, I make a
little seasoning mix from
scratch.
It's a little garlic powder, a
little onion powder, a little
black pepper, and a little
white pepper.
So it stays the same color:
kind of a light white sauce.
Just mix it together and all
I'm going to do is take these
shrimp and just lightly dust
them keeping it light on each
side.
And this is no salt, if you
notice.
Garlic powder has none.
>> White: No oil or butter yet.
>> Stinson: Nope, not at all.
We are going to take about a
half a teaspoon of oil for the
shrimp.
So it's actually very light.
Do a little cleanup here.
And then we just literally
throw those right in the pan.
In that pan is good and hot.
>> White: Yes it is.
>> Stinson: It won't take long.
Now while it is in there, I'm
going to do the same thing on
the other side.
A little dusting, and that's
pretty much it.
The beauty of shrimp, and you
know--
>> White: Don't cook them too
long!
>> Stinson: That's right, they
don't cook long and it doesn't
take much to do them.
So at this point, we will take
them and move them around in
that pan a little bit and make
sure they are all touching.
>> White: How many of these
things do you think you've
shelled in your life?
>> Stinson: Oh my gah,
thousands, thousands.
>> White: Years, and years and
years.
>> Stinson: And you know what?
I've got the scars to prove it.
>> White: Shrimp pickers!
>> Stinson: There's no doubt.
And look at that.
It does not take long to cook.
>> White: Got a great color to
it, too.
That is part of your seasoning,
and the natural coloring of the
shrimp as well, huh?
>> Stinson: Well the shrimp
will change a little bit.
We're going to let those kind
of grill on the side and then
we've got a little extra for
the staff.
>> White: They look like a
hungry bunch.
>> Stinson: Gotta take care of
the camera crew.
>> White: Sure, sure.
>> Chef Rob Stinson: As it's
grilling, we're going to talk a
little bit about a vegetarian
stuffing.
Everybody does typical heavy,
full of flour, full of eggs,
often times some lard in there.
What we're going to do is a pure
vegetable stuffing made with
flax seed, golden flaxseed
instead, so it's gluten-free.
>> White: That's your binder?
>> Stinson: Yeah, and a little
egg white.
We're going to put a little egg
white in there.
What I'm going to do at this
point is take these and move
this one off the heat.
And they will just sit in that
pan and finish.
We will move the big pan over.
Obviously it's hard to follow
all the recipes, and we know
that.
So go to:.
Here we go.
Let's go through another half
teaspoon and vegetables.
Fresh garlic, I love bell
pepper.
>> White: And I love the red
and the yellow.
>> Stinson: Yeah, it brings in
such a pretty color.
So we are going to add it all
together.
>> White: So you use all three
colors there.
>> Stinson: I use all three in
this one because I think it
adds flavor.
A little bit of green onion.
>> White: Not the ones from
your yard.
>> Stinson: But they could be.
They could be.
And then diced onion.
I've got to ask you.
Everybody on the Gulf Coast
where I'm from knows about your
St. Patrick's Day parade.
Tell me the history on that.
>> Malcolm White, Tourism
Division Director, Mississippi
Development Authority: It's
interesting.
My brother and I grew up in
Perkingston, who just 40 miles
from the Gulf.
We sort of grew up going to the
Coast and going to New Orleans.
Our idea was that parades and
Carnival celebrations were
really a part of culture.
We ultimately ended up in
Jackson and when we got here,
we were very dismayed that
there were no giant music
celebrations, no Mardi Gras.
So we started thinking of ways
to celebrate culture.
We tried all sorts of things.
We had a Mardi Gras Krewe, we
did all kinds of parades, music
festivals.
But the one that really stuck
for some reason in Jackson was
the St. Paddy's Parade.
This year we will be doing it
for the 33rd time drawing
75,000 people to downtown
Jackson.
And people from the Coast, as
well.
>> Stinson: Oh gosh, I know.
There are so many people I know
that talk about it.
Here's what we are going to do
next.
We are going to take a mixing
bowl.
We are literally going to just
pop and place all of that great
veggie action right in the bowl.
I want to get it out of that
hot pan because we are going to
add an egg white to hold this
together.
>> White: You don't cook the
veggies too long.
>> Stinson: No, I like to keep
them a little crunchy because
we are going to take this and
put it back on the heat and
kind of grill it like you would
a little crab cake.
>> White: I'm with you.
>> Stinson: So now let's add in
our golden - this is golden
ground flaxseed.
And the most important part
about that is it's gluten-free.
So all of those people out
there who have a gluten
intolerance, I stir about half
in.
>> White: So this would replace
the flour in a traditional
stuffing?
>> Stinson: Absolutely.
>> White: Or breadcrumbs, or
whatever people might use.
>> Stinson: Exactly, and it's
got a nice crunch to it so it's
almost like using seasoned
Italian breadcrumbs.
That's what my substitute is.
>> White: Maybe I will try
this, now.
>> Stinson: This is a great way
to try it.
Now egg white, we are not going
to use the yolk just to keep it
even healthier.
So fresh egg yolk.
>> White: Do you feed the yolks
to the crew?
>> Stinson: (laughing) I've got
a hunch someone will be eating
that.
But as we mix this together, we
can see it's coming together
really nicely as a cake.
>> White: So one egg will
primarily do your binding for
you?
>> Stinson: Exactly.
And when this is all said and
done and mixed, what we are
going to do is take that same
where we did all the veggies,
put it right back on the heat.
>> White: Okay, use the same
skillet.
>> Stinson: And then I'm going
to make this into patties.
You can see that it's a little
bit more than one.
And we are always really
focused here on Fit to Eat on
portion size.
I know going around to eat, you
are obviously in good shape.
I would imagine you're keeping
an eye out.
>> White: Because I eat good
portions.
>> Stinson: We like that.
Now we are going to go right
back in the pan.
Form this into a paddy while
it's on the pan.
And I've got enough to do two,
so I am going to do them both.
Kind of shape it
>> White: Good looking patty.
>> Stinson: Really looks good.
>> White: Like you said, it
looks a lot like a crab cake.
>> Stinson: Well and it's going
to taste quite a bit like it.
It just doesn't have the
seafood in it.
So this is a nice lighter kind
of variety that they can use.
>> White: And no seafood bases
or any of that stuff.
>> Stinson: It doesn't need it.
And think about that.
And virtually no salt.
You haven't seen us put any
salt in any of the food.
And it's still going to have so
much flavor.
That's such a big focus in a
lot of people's diet is trying
to get away from eating all of
the salt.
>> White: Absolutely.
>> Stinson: Let's let this go a
little bit here.
Let's ask you this.
I understand you get down to
the Coast; you have a lot of
fun traveling.
I know you're involved with the
tourism in Mississippi.
What's the most important
direction the state needs to go
right now?
>> Malcolm White, Tourism
Division Director, Mississippi
Development Authority: I
believe that our cultural
heritage piece, the music, the
literature, the architecture,
the food, the story of the
Civil War and civil rights, the
arts, what I call sacred
spaces, I believe a lot of that
stuff has been overlooked.
Now we are really getting
organized around the Blues
Trail and a Country Music Trail
and the Freedom Trails and we
now have a Culinary Trail.
So I think we are going in the
right direction telling the
Mississippi story.
But I also think that our great
outdoors have been
underutilized.
We've got hunting and fishing
down.
But I think we've overlooked
biking, hiking, birding,
paddling, the Sound.
The Pascagoula River, for
example, this you are part of
the country --
>> Stinson: I tell you what,
let's do a quick one and I'm
going to come back and grab
that thought from you.
We are going to be using yogurt
to make our tartar sauce
healthier today.
And plain yogurt can also be
used to replace other high
calorie dips, dressings, and
condiments.
Nutritionist Rebecca Turner is
going to explain for you.
>> Rebecca Turner, Registered
Dietitian: Yogurt isn't just
for a healthy snack anymore.
You can make your dressings
creamier, your baked goods more
moist and smoothies smoother.
Chef Rob shows us how to use
yogurt to make a healthier
Tartar sauce.
But the cooking possibilities
are endless.
I like to use Greek yogurt.
Why?
Well it's low-fat and it's
packed with twice as much
protein to help strengthen
muscles than regular yogurt.
And it is loaded with calcium
to help build bones of steel.
Cooking with yogurt has never
been easier and it's still your
favorite homemade dishes, only
healthier.
First, you can substitute
high-fat mayonnaise, which
really has those
artery-clogging saturated fats.
One tablespoon of mayonnaise
has about 14 grams of fat in it.
So you are going to do equal
parts: a cup of Greek yogurt
to a cup of low-fat mayonnaise
in your dressings or your dips.
You can lighten up all of these
recipes without really
sacrificing any of the taste.
The next thing, you can really
reduce or replace the
shortening, oil, butter or sour
cream in those baked goods.
Look, you can totally remove a
whole stick of butter just by
replacing it with three-fourths
of a cup of yogurt.
This is going to make a
tremendous impact on the
nutritional quality of any of
your baked goods.
And oil also packs a heavy fat
punch: 14 grams of fat in just
one tablespoon.
Often baked goods require a cup
or more of oil.
You can easily substitute about
three-fourths of a cup of
yogurt for any cup of oil.
And you are going to keep the
moisture, but really impact
your nutritional benefits.
You can thicken sauces much
like heavy cream, but be sure
to add some starch to keep it
from curdling.
This is because yogurt lacks
that heart clogging fat of heavy
cream.
We have shown a lot of numbers
today.
The sure to check out our
Facebook page or our website
for substitution guides to make
tasty dressings, desserts,
creamy soups, moist baked
goods, and tender marinated
meats.
And of course, we will cut the
fat and calories and be sure to
make your recipes fit to eat.
>> Stinson: You know what, I
want you to finish that story.
But hang tight for one second.
What I'm going to do again is
just a light touch, not even a
half a teaspoon this time, of
our oil.
Where we are going to go on
this is all farm fresh
vegetables.
So we are putting in some
beautiful yellow squash, some
beautiful carrots, zucchini,
all from farmers markets.
I've got some right in front
which is really nice to see
because it's great that you can
buy local produce.
Some beautiful fresh basil, and
a little bit of pepper.
The way that I'm going to get
this to cook is, believe it or
not, is to add water.
This is just water that I'm
putting in there.
It is going to help to steam
them.
Oh, we got some more.
That's all right, though.
There we go.
All right, now you have us in
suspense so we have to finish
the story.
>> White: I was just talking
about the Pascagoula River.
It's interesting because it's
the last free-flowing,
unimpeded river system in the
continental United States.
>> Stinson: Really?
>> White: And every bit of it,
all seven tributaries are in
the state of Mississippi and
they end in the Gulf of Mexico
in the Sound.
And of course that is the old
Singing River, we call it.
But it's a magnificent resource
both for recreation, for
sporting and for in some
instances for some of the
things that we eat.
For the fish that we eat.
And it is brackish on the lower
end and fresh on the upper end.
So you can catch bass up here
and redfish down here.
>> Stinson: Sounds like my cup
of tea, you know?
That's fantastic.
It really is.
>> White: We are working really
*** agri-tourism where we
are working with the department
of agriculture and really
talking about our agriculture
and agrarian history in
Mississippi and how we can work
with farmers and do the farm to
table thing.
>> Stinson: Isn't that part
great?
It's amazing.
We have such resources.
>> White: We have such great
seasons.
And we have a culture and a
history of agriculture and
farming and growing.
And if we ever connect the
culinary to the foodways and
the agriculture piece, we are
off to the races.
>> Stinson: And this is like
the example of it.
And I try to tell people,
sometimes you go to the
farmer's market and you'll see
something and maybe it's got a
little dent or little blemish,
but the difference is no
pesticides, no preservatives,
it's all natural, and you're
supporting your local economy.
>> White: It's not from Mexico.
Nothing wrong with that, but
you know.
>> Stinson: I guess it kind of
leads into why buy local.
Now where we are going to go is
to make up a little bit of some
fresh tartar sauce using Greek
non-fat yogurt.
>> White: That's a great idea.
>> Stinson: I'm going to throw
this together very quickly,
because then we want to go to a
segment that is really neat.
And I want to preface that.
>> White: Of course we all know
traditionally we use mayonnaise
here.
>> Stinson: You've got that
right.
>> White: Moving on!
>> Stinson: You know what,
Greek nonfat yogurt is such a
great substitute so we are
going to put in the Greek nonfat
yogurt, some garlic, some diced
onion, diced pickles.
So these are the things you
would normally have in tartar
sauce; a little bit of pepper.
>> White: I would use a little
capers.
You don't?
>> Stinson: I don't have that
in this one, but you could.
A little hot sauce, whatever
your preference.
And I throw in a little bit of
Dijon mustard in mine.
>> White: Same here.
>> Chef Rob Stinson: And then
some green onion to throw the
color up.
And all we do is mix all this
together.
And it makes a beautiful,
homemade, fresh, healthy, farm
to table, what else can we
throw in there?
>> White: Local, it's all
local.
>> Stinson: It is all local and
if so important to do that.
Look at that.
That is a beautiful, chunky,
fresh tartar sauce.
That is the way I think it
should be.
And it's absolutely delicious.
Go back to our veggies.
And I saw you helping me over
there.
I appreciate that.
>> White: Can't help it.
>> Stinson: I'm going to throw
that last little bit of water.
They look so good, huh?
>> White: Yeah, they have a
nice color now.
>> Stinson: Can you get that
aroma?
>> White: Yeah.
>> Stinson: At this point, I
tell you what, we've got our
vegetable cakes basically done.
Shrimp are finished.
The vegetables, I think, look
just about perfect.
We are going to make a little
side dish of some of this
beautiful tartar sauce, because
at some point in the very near
future, we are going to be
plating all of this.
>> White: I can see it coming
together here.
>> Stinson: Yeah, we're getting
there.
I tell you what, we are just
about ready.
The last thing I'm going to
throw in, and I don't put them
in early, are the tomatoes.
>> White: You don't want them
to get overcooked.
>> Stinson: Yeah, I don't want
to over cook those.
So that's the last piece that
goes in to this beautiful
puzzle.
>> White: Are we cooking dinner
or supper here, Rob?
>> Stinson: I tell you what, I
think it's a little bit of both.
Now we go from our vegetables
in the kitchen to the farm
where they're actually grown.
Barbara Robinson is the owner
of B&W Orchards in Meridian,
Mississippi.
She utilizes a new technique
called high tunnel farming to
maximize the growing potential
for her crops.
Check it out.
(rooster crows)
(banjo plays)
>> Barbara Robinson,
Owner/Operator B&W Orchards:
High tunnel farming is a
structure that does not use
heat or air.
The structure of a high tunnel,
the metal posts, the metal
bows, and then you put the
plastic over that.
We use what's called a wiggle
wire to secure it with.
And you have roll up sides and
roll up doors.
You can grow things much
earlier, and you can plant much
later for protection from
frost.
The first time I ever even saw
a high tunnel was when the
Mississippi Fruit and Vegetable
Growers Board, we went to North
Carolina and there we went
through and saw many of them.
That's when I decided to try it
here in Mississippi and see
what we could do with it.
The high tunnel works by
keeping the cold out.
If you get extremely rainy
season, you won't have the
water because you strictly use
irrigation.
You got water and fertilizer
right there and grass slows it.
So it's about keeping the grass
out, your insects love it.
You really don't want to use
any chemicals that you can
possibly keep from using.
Tomatoes are my largest crop
that I grow in there.
I do tomatoes, I do different
types of squashes, peppers,
eggplant love them.
The plants grow larger in a
high tunnel than they do in the
field, or at least that's what
I have found.
I think it will continue.
You can start so much earlier
than you can in the field.
I have put up many tunnels and
they are growing throughout the
state now.
>> Stinson: I told you we are
going to have the fun part now.
Now is when we get to plate all
of this great food.
Let's start off with some of
these beautiful vegetables.
Look at how nice and fresh they
are.
I like to layer the tomatoes.
Look at how quickly those
cooked.
>> White: Yes, that didn't take
long.
>> Stinson: And then put some
of these beautiful vegetables
on this side.
>> White: Mississippi grown.
Everything local.
>> Stinson: All fresh, and not
overcooked.
I think that's one of the
biggest things that we try to
show people.
And it's easy and fast.
Nobody's got time.
>> White: No fat back.
No lard.
>> Stinson: That's right.
We're going to take some of
these beautiful shrimp.
Pop these right here in the
center.
And then I take this vegetable
cake and put it over half.
And that's the stuffed shrimp.
I like it because it's crispy
on both sides.
And then let's just set that
tartar sauce on the side.
So you've got this beautiful,
fresh cooked meal.
I need to ask you, if there was
one message that you'd like to
leave with everybody watching
that's probably the most
important one for the state,
what would it be?
>> White: Mississippi is a good
place in that we've got some
work to do.
We want to invite people to
come to Mississippi.
Our toughest job at tourism
is getting people here for the
first time.
If they ever come, they like
what they see.
And this year, 2014, the
Governor, Phil Bryant, has
proclaimed this the Year of
Creative Economy.
We are going to throw a big
party called Mississippi
Homecoming and we are going to
invite all successful
creative-types to come home and
celebrate with us.
We are going to ask our people,
the creative-types in the
creative culture and the
creative industries in
Mississippi to celebrate
Mississippi's story and the
creative economy.
It's going to be wonderful.
>> Stinson: I think that's the
kind of message that Mississippi
has been longing for
for a long time.
The resources are so strong, the
people are so accommodating,
friendly.
That's what tourism is all
about.
>> White: And we like having a
secret, but we don't want it to
be a complete secret.
We want people to come and
visit, have a good experience,
go home, tell their family and
friends about the Mississippi
that they've experienced.
>> Stinson: All right, let's go
to the nutritional value of
this meal:
I would like to thank our
guest, Malcolm White, for
joining us tonight.
And if you're interested in any
of the recipes you saw on
tonight's show, visit our
webpage:
So until next time, I am Chef
Rob Stinson.
Eat well.