Irv Miller, Chef/Owner of Jackson's Restaurant on S. Palafox Street.

There’s a movement afoot in the United States called “slow food.” Its advocates — most of whom are chefs or culinary experts — spearheaded the concept to combat the explosion of the fast-food mentality in this country.

 “The slow food movement,” said chef Irv Miller of Jackson’s in Pensacola, “is basically all about making a conscious effort to make food lists, menus, prep our food with the kids so everybody gets involved, and make cooking a family event so everyone gets to participate.

“It takes an effort to eat healthy food — low- to no-carb diets with higher protein content and no sugar or trans fats. What you keep in the refrigerator is what you’ll eat. So, get rid of the colas, high-sugar content snack, and instead, keep goodies like olives, sundried tomatoes, fruit and vegetables around. You can make a meal that will taste like a fine Mediterranean dish, if you have the right ingredients.”

Whether this movement is a culinary wing of an anti-globalization movement or a cultural shift toward slowing down life’s pace, it doesn’t matter.

What does matter is this: people need to seize control of their lives and their time rather than being swept up into its frenzy, and eating and relaxing while you eat — what a concept — is one of the simplest ways to achieve this goal.

“If you’re in the fast mode,” Miller said, “you’ll be eating fast food, and so will your kids. If you’re on an emotional roller coaster, under a great deal of stress, or unhappy, you will put on weight. You have to try to find balance, and make sure you eat in moderation. The recipe I’ve included has a high protein content, which is why I use chicken or duck, and when it is smoked or grilled, it’s healthier than it would be if it were fried.  There are lots of vegetables, which mean lots of vitamins and nutrients and a low sugar substitute to avoid using refined sugar in low salt soy to reduce sodium levels.”

Balance, moderation, and healthy choices about food equal a healthy lifestyle and ultimately, a healthy body.

Thai-Inspired Smoked Duck Salad (Serves 4-6)
By Chef Irv Miller 

Ingredients

18 oz. smoked duck breast or grilled chicken breast
Thai Dressing
1/4 cup vegetable oil
1/4 cup fresh lemon juice
1/4 cup chopped cilantro
2 tbsp. sesame oil
2 tbsp. low sodium soy sauce
2 tbsp lemon grass, chopped
2 tbsp serrano chilies, minced
1 tbsp. splenda
1 tbsp. black and toasted white sesame seeds
1 1/2 tbs. Thai fish sauce
1/4 tsp. Cracked pepper

Salad

7 oz. rice noodles, thin Vermicelli
1 bunch fresh mint, chopped
1 each cucumber, skin on, seeds removed and sliced thin
1/2 head bok choy, thinly sliced
1/2 head savoy cabbage, thinly sliced
1 each tomatoes, cut into very thin wedges
1 each small red onion, thinly sliced
1 cup roasted peanuts
12 each baby corn cobs, cut 1 inch long
1 bunch pring onions
1 bunch daikon radish sprouts
2 tbsp. roasted peanuts

Directions:

Boil salted water in a small saucepot.  Snap the noodles into short lengths, add to the pot and cook for 3 to 4 minutes.  Rinse under cold water, then drain and put aside.

Combine the dressing ingredients in a food processor.  Pulse to blend and dissolve the sugar.  Set aside.

To slice the duck or chicken breast, hold your knife at a 45-dgree angle, cut the breast into very thin slices.

Toss the cut salad vegetables, noodles, chopped mint and peanuts with the blended dressing.

Arrange tossed salad on a platter or into individual dishes, then arrange the sliced meat around the salad.

Garnish with crispy-quick fried rice noodles and sprinkle salad with a generous pinch of toasted sesame seeds.

Great Meals at Home

1. Keep your pantry stocked with things like roasted peppers, salsa, a variety of beans, assorted pasta, canned black olives, capers, hearts of palm, lemon juice, red chili paste, sesame seed oil, Thai fish paste, canned baby corn cobs and maybe some roasted peanuts so you can enhance the flavor of your meals and create them quickly.

2. Pre-cut and pre-cook a variety of vegetables, and then freeze.

3. Purchase packs of multi-grain tortilla wraps that you can warm easily and fill with healthy ingredients like chicken or fish and an assortment of vegetables and dressings.

4. Sear food choices for the following week on the grill Sunday — again, making it a family affair —  wrap it tight, refrigerate it, come home Monday and chop, slice and dice it, add a salad, maybe some black beans or rice, and you’re done.

5. Make meal prep a family affair.