This is not a quick fire challenge! Competition tips from judges, C-CAP grads

Le Cordon Bleu instructor and chef Pietro Vitelli has worked with just a few C-CAP practice groups - but he's a coach and leader for LCB's competition teams. 

So he's had a few go-rounds at this professional culinary competition thing.

And he says to look at your work.

"Look at your food, look at your cuts - and look at what the judges will see," he says.

For instance, those cucumber-molder salads need to hold diced vegetables in a balanced vinaigrette - and they need to fill the cucumber cup level to the top of the cucumber slices.

So - "Look down into the salad.  Is the cup full?  Is it dripping vinaigrette? "

[If it is, mop that up.  And you might even consider a quick squeeze with a paper towel for that filling.]

Chef Pietro says, "Make a connection with every single step you take.  Think about the balance in the salad.  You need salt, sugar, acid - and think how to make your food pop."

Chef Jared Poter, co-owner of The Parlor and a C-CAP graduate, says, "I'm a list maker, and that's what helps keep me organized.  In competitions, I had lists for everything - my equipment, setting up my station, my ingredients, the steps I needed in each recipe.

"When you're confident in what you're doing, your anxiety can lessen a lot.

"And remember to taste!  You need to know what the salad is supposed to taste like.  Salt and pepper are personal ideas, but there's a kind of general level they need to reach.  And judges are sensitive to taste."

For guidance on the taste profiles of both salads and omelets, check with Jill Smith, any of the judges at practices, and your instructors.

"You can't underestimate the competition," says Chef Francine Marz.  

Academic director of culinary education at the Art Institute of Phoenix, Chef Francine has been both a team member and leader for regional, national and international culinary teams.

"Someone is always going to practice a little more, memorize a little more.  It is really important to understand what the final product should taste like.  So ask about the ingredients."

Recent C-CAP graduate, judge and personal chef Jelani Port says, "This is all 100 percent teachable - but you need to understand you can't do it without someone who can teach you."

He has three big tips for participation in C-CAP competitions:  "Be ready to be taught, and understand it takes time. Remember, you can do more than you imagine you can do.

"Be willing to sacrifice your social life for a while.  This takes practice and practice takes time.

"And finally, have faith.  Believe in yourself and your dreams."