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Navigating Food Trends

This morning I was on WZZM 13 helping the GR community navigate through the latest food and nutrition trends. The latest trends on the scene include matcha green tea powder, beetroot powder, spirulina, and activated charcoal. But are these foods or products worth your money and which ones may actually be healthy for you? Follow this true or false guide with explanation on which trends are worth your attention. Cheers to evidence-based nutrition advice and hump day!

Check out the WZZM audio guide here!

 

True or False

Beetroot powder vs. whole beets

Beetroot powder has the same amount of fiber per serving as a whole beet.

True. However this depends on the brand. Because beetroot powder is a supplement, the purity of the product may not be created equal due to lack of FDA regulations. When you are looking for the best beetroot powder, aim for at least 2 grams of fiber per serving (generally 2 tsp-1 Tbsp powder). Try adding the powder to smoothies, baked goods, pasta sauces, salad dressing, dips, and soups.

Activated charcoal for detox diets

Activated charcoal is a healthy and safe way to remove toxins from your body.

False. The use of activated charcoal is most commonly reserved for emergency treatment of severe poisonings. The administration of activated charcoal causes the charcoal to bind to chemicals, foods, drugs, and nutrients in the stomach to prevent being absorbed into the body. In other words, if you are taking this for a healthy diet detox and consuming with healthy food, these healthy nutrients will also not be absorbed. This not only prevents the absorption of the good nutrients that your body needs, but excessive intake can increase your risk of constipation or diarrhea, black stools, or dehydration. Stick to a plant-based diet with an emphasis on fruits and vegetables for the best long-term “detox” diet.

Spirulina

Spirulina is one of the few foods on the planet with a naturally high content of the healthy omega 6 fatty acid, gamma linoleic acid (GLA).

True. Spirulina is a green-blue algae powder that can be added to foods or taken as a pill supplement. Although it is safe to consume for adults, the algae flavor may turn most away. But what it lacks in flavor, it makes up in nutrient composition. Spirulina is packed with protein, vitamin A and K, iron, potassium, GLA, and other antioxidants, such as phycocyanin and zeaxanthin. Preliminary and mostly animal-based studies show promising potential health benefits, such as boosting the immune system, preventing infection and allergic reactions, anticancer properties, and improving liver and eye health. More research is needed to determine the exact impact spirulina has on overall health.

Matcha green tea powder

Matcha green tea may have a higher antioxidant content than regular green tea.

True. Matcha green tea uses the whole tea leaf and grinds it into a powder. This powder is then mixed in with hot water for a frothy tea beverage, ultimately allowing you to consume whole tea leaves. On the other hand, general consumption of regular green tea is the infused water from the leaves instead of whole tea leaf consumption. Matcha green tea leaves grow in shaded areas potentially increasing the chlorophyll content. Matcha green tea also contains l-theanine and epigallocatechin gallate (EGCG), which have antioxidant properties, help fight inflammation in the body, and may improve alertness. Due to lack of scientific evidence specific to matcha green tea, there is no clear indication to drink matcha green tea over regular green tea. Try using in lattes, smoothies, and sweet or savory sauces. It is not recommended to drink more than 2 cups of matcha green tea daily due to its nutrient concentration.

References:

https://www.ncbi.nlm.nih.gov/pubmedhealth/PMHT0008816/?report=details

https://www.ncbi.nlm.nih.gov/pubmed/28784536

-EAW

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Review: Rootz Nutrition

Although I have always been an avid runner and exerciser, I have never been a big lifter. I have just recently started to cut back on my cardio and increase my resistance training. I have plenty of friends who participate in Cross Fit and follow a strict or loosely-based Paleo diet. Here are a few things that I need to point out:

  1. I am not fad diet person. Just not my thang. I am all about getting all my food groups in and especially not discriminating against my whole grains. BUT, if there is one thing I have learned as a dietitian and working with food and people, there are different strokes for different folks. Meaning, different diets work for different people. It’s never one size fits all. In my opinion, this is why fad diets will continue to stay trendy. Research also shows that there is not one specific diet that trumps all for optimal weight maintenance (however, the Mediterranean diet gets pretty close), which again reinforces that not one diet takes the cake.
  2. Despite all the protein powders I encourage my oncology patients to fortify their foods with to increase caloric and protein content, I am not a protein powder person. They have always tasted artificial to me.

So I bet you’re wondering why I am reviewing a product that one is a protein and/or energizing powder that two promotes a Paleo diet that recommends eliminating my beloved whole grains.

As I said before, I am not about eliminating foods from my diet and even if you don’t follow a Paleo diet or lift weights regularly, there could be a place for Rootz Nutrition products in your diet. Here’s why.

Rootz Nutrition products, such as the energizing-superfood and the protein-superfood, use natural ingredients that I think most people generally need more of in their diet. These include “superfoods” (or foods that I like to say have high vitamin, mineral, and antioxidant content), such as raspberry, goji berry, blueberry, acai, turmeric, kale, spinach, chia seeds, flax seeds, the list goes on.

These products can be helpful for individuals who struggle to get adequate protein or fruits/vegetables in their diet and those with severe allergies. Rootz Nutrition products are non-GMO, gluten, dairy, and soy-free, and do not contain artificial ingredients.

They can also be beneficial for the exact reason why they were created: pre- and post-workout supplementation. For athletes and body builders, contrary to popular belief most can get adequate amounts of protein through food alone. However, if this is an area you struggle with, a protein powder such as the Rootz Nutrition chocolate banana nut can be a convenient way to do so. To enhance muscle repair and growth, time your protein intake within 2 hours of your workout alone or pair with a carbohydrate.

Chocolate Banana Nut Protein-Superfood

One serving (28g)=97 calories, 7g carbohydrates, 4g fiber, 3g sugar, 14g protein

*Low in sugar and a great source of omega-3 fatty acids and plant-based protein using egg whites, Sacha Inchi, and hemp seed protein. BONUS: It actually tastes really good! Check out these yummy protein bars…

Homemade Protein Bars

Yield: 16-18 bars

Ingredients:

  • 1 ½ cups old-fashioned oats
  • ¼ cup unsweetened coconut, shredded
  • 3 Tbsp. chia seeds
  • ¼ cup walnuts, chopped
  • 2 packets of Rootz Nutrition chocolate banana nut protein-superfood powder
  • 1 Tbsp. 100% cacao powder
  • 2 Tbsp. dark chocolate chips, chopped
  • ¼ cup sunflower honey

Directions:

  1. Mix all dry ingredients in a large bowl until evenly distributed.
  2. Stir in honey. You may need to use your hands here to combine into a compact ball.
  3. Line a baking sheet with parchment paper. Spread the bar mixture on the baking sheet evenly in thickness and firmly to reduce crumbling.
  4. Freeze for 30 minutes to an hour. Remove and cut into bars.
  5. Can be stored in the refrigerator or freezer in a plastic bag.

Raspberry Pink Lemonade Energizing-Superfood

Two servings (7.3g per serving)=18 calories, 5g carbohydrate, 2g sugar, 2g dietary fiber

This powder is mainly comprised of a blend of roots, seeds, herbs, and fruit. It’s a great source of energy, caffeine, antioxidants, vitamins, and minerals. The taste of 1 full packet is a tad bitter for my liking so I would just use half a packet or 1 serving next time for my smoothie, but nothing a little fresh raspberries or honey can’t fix 🙂 After a long weekend of glutinous drinking and eating, this smoothie was the perfect reset button to start my week off right.

Raspberry Lemonade Smoothie

Yield: 6 oz smoothie

Ingredients:

  • 1/4 cup plain Greek yogurt
  • 1/4 cup fresh raspberries
  • 1 packet Rootz Nutrition Raspberry Pink Lemonade Energizing-Superfood powder
  • 1/4 cup unsweetened soy milk
  • 1 Tbsp honeycomb
  • Handful of ice cubes

Directions:

  1. Combine all ingredients in a blender and blend until smooth. Enjoy immediately or freeze for later use.

Enjoy!

-EAW

Resources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4061651/

http://www.eatright.org/resource/fitness/sports-and-performance/fueling-your-workout/protein-and-the-athlete

https://www.rootznutrition.com/

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Emergency Food Supply 101

In the wake of the catastrophic damage from Hurricane Harvey and now Irma, I have had several moments of reflection this past week and a half. I lived in Houston for close to 2 years in my early 20s. As a result, Houston holds a near and dear place in my heart. The realization that where I lived when I was there is now likely destroyed from severe flooding is a little mind-boggling. The pictures of water-laden roads on the news, now congested with boats for rescue instead of cars, does not even begin to scratch the surface of the extent of Harvey’s damage. Beyond the structural damage alone from the hurricane, many families and individuals are displaced or stuck in their homes until help arrives. This begs the question; do you have enough non-perishable food and water to last until help comes?

The government recommends having anywhere from a 3-day to a 2-weeks supply of emergency food and water on hand at all times. Depending on your preference or location, you may decide to be prepared for only 3 days or for several months. Although West Michigan may not be in danger of a hurricane, the Midwest is always at risk for severe thunderstorms, winter storms, electric outages, and unpredictable disasters, such as the Flint water crisis. It is safe to say the question of whether you are prepared or not is an uneasy one, but nonetheless important in order to keep you and your family safe, hydrated, and nourished until help arrives.

Watch my audio guide on WZZM 13 here!

10 Emergency Supply Foods:

**Purchase and store foods you actually like to eat.

  1. Canned soups: Look for a low-sodium, high protein soup. Aim for at least 6-7 grams of protein per cup. Examples: vegetable beef, chicken noodle, chili, clam chowder.
  2. Dried or canned beans: Great sources of fiber, protein, and vegetables. Examples: garbanzo beans, black or kidney beans, baked beans, or lentils.
  3. Nuts and nut butters: These are high in calories and good sources of protein. Examples: peanuts, almonds, walnuts, cashews, almond or peanut butter.
  4. Energy and protein bars: Again, great sources of calories and protein in small quantities. Aim for protein bars with at least 5-6 grams of protein per bar. Examples: Kashi Almond Sea Salt with Chia bars, Fiber One Protein peanut butter bars, Clif Builder’s protein bars, Luna protein bars, Kind granola bars.
  5. Canned meats and fish: Great sources of protein, ready-to-eat, and vitamin D or omega 3 fatty acids (in the case of canned fish). Examples: Canned chicken, mackerel, sardines, tuna, Spam, corned beef hash)
  6. Dried meat: Great source of protein. Examples: Beef jerky.
  7. Powdered milk: Good source of dairy, calcium, and protein. Depending on how experienced you are, this could be used to make yogurt. Examples: Nestle Carnation instant milk, Bob’s Red Mill dry milk powder, Organic Valley dry milk powder.
  8. Dried, canned, or powdered fruits and vegetables: These are essential for adequate vitamins and minerals long term. Examples: Dried cranberries or raisins, canned fruits and vegetables (green beans, pineapple, peaches, carrots, etc.), powdered spirulina or beetroot powder.
  9. Enriched grains: Provide a good source of energy, fiber, iron, and B-vitamins. Examples: white rice, white flour, ready-to-eat cereals, bread.
  10. Water: Try to plan for at least 1 gallon of water per person in your household per day for drinking alone. If you want to account for basic hygiene and cooking, 2 gallons of water per person per day is a more appropriate estimation.

Key Tips to Remember:

  • Purchase and store foods you actually like to eat and are ready-prepared to eat (i.e. canned goods-you may not have a way to cook).
  • Whether you are prepping for a week or several months, be sure you rotate your stock appropriately to keep things as fresh as possible. For example, use the first in, first out method (FIFO) for rotating canned goods.
  • Store your supplies in a cool, dry, dark, and low-humidity location.
  • Be sure to have a manual can opener, extra cooking supplies (i.e. pots and pans) and plenty of disposable utensils.

To help with Hurricane Harvey disaster relief, consider donating to local Houston food banks, the American Red Cross, or the Houston Humane Society here.

References:

https://www.ready.gov/food

https://www.fema.gov

 

-EAW

 

 

 

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Charred Red Pepper and Tomato Soup

Despite the heat wave this week, Michigan fall is finally here! And hey, that’s Michigan weather for you…cold one week, hot the next. But I LOVE fall. Give me all the pumpkin, bright-colored leaves, comfort foods, cozy sweaters, spiced rum and apple cider, and Michigan State football…I die happy. Luckily, my fiance also loves fall and any delicious stew or soup that is served in a bowl 🙂

On a different note, lately I have been feeling more primal urges in my cooking. You know, getting back to a more simple way of living and preparing food. Sometimes after a long day at work where I am constantly dialed into a computer, pager, or phone, it’s nice to come home and slow life down a little.

My latest obsession has been charring. Tortillas, bell peppers, naan bread, you name it. It adds an amazing depth of flavor and small little smoky bits of goodness.

 

However, one blessing of advanced technology is the immersion blender. It’s a sneaky little amazing hand-held machine that blends and purees foods lickity split. One of the best gifts I ever received and I highly recommend it to my all my fellow creamy soup lovers.

This creamy tomato soup gives all the fall feels. It pairs beautifully with a homemade whole grain bread, French baguette, or grilled cheese sandwich for dipping. Bonus: it’s packed with antioxidants. Lycopene, vitamin C, and beta-carotene will help ensure no fall colds occur in your household. So get in the kitchen and happy fall cooking!

Charred Red Pepper and Tomato Soup

Ingredients:
2 large garlic cloves, cut in half
4 red bell peppers
2 large Roma tomatoes
2 Tbsp extra virgin olive oil
1 cup unsweetened soy milk
2 cups low sodium chicken broth
2 tsp red wine vinegar
Red pepper flakes (optional)
1/4 tsp onion powder
Salt and pepper to taste
1/4 cup fresh basil, chopped

Directions:

  1. Cut the tomatoes in half lengthwise and remove the stem to create a canal down the middle of the tomato.
  2. Line a baking sheet with aluminum foil and spray with cooking spray. Stuff each tomato half with a halved piece of garlic and place the tomatoes on the baking sheet. Drizzle with 2 tablespoons of olive oil and sprinkle with salt and pepper. Broil in the oven for 20 minutes.
  3. Gas stove: Turn your burner to low to medium heat and place the bell peppers on the burner. Char on each side of the pepper (about 3 minutes per side). Once fully charred, place the peppers on a large plate, cover with aluminum foil and allow the steam to soften the peppers for about 5 minutes. Allow to cool.
  4. No gas stove? Use the oven. Preheat the oven to 500 degrees. Place the whole peppers on a baking sheet and roast for 30-40 minutes, flipping the peppers twice. Once the peppers are charred and wrinkled remove from the oven and cover with aluminum foil for 5 minutes. Allow to cool.
  5. Once peppers are cool enough to handle, wet a paper towel and scrap off the charred peel. I like to keep some on for flavor. Remove and discard the stem and seeds.
  6. Depending on the tools you have available at home, you can either use a food processor or immersion blender for this part (I used an immersion blender). Place the tomatoes, bell peppers, vinegar, and broth in a large pot. Using an immersion blender, puree until smooth.
  7. Add the milk (or cream) and bring the soup to a low simmer. Add the onion powder,  salt and pepper to taste, fresh basil, and red pepper flakes (if desired). Serve and garnish with fresh basil or shredded mozzarella cheese.

Enjoy!

-EAW

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Back to School Snacks: The Remix

Yes, yes, yes I know. Back to school snacks. Broken record. We’ve heard this one before. Nonetheless, they are important to review. But not just to review. I’m going to help you understand how to modify snacks in order to best meet your child’s needs AND keep them healthy. You might be thinking, “why is this so important?”. Well let me enlighten you.

A report from 2010 reveals a large increase in snacking among children. Since the early 1990s, snacking has moved to at least 3 times a day and makes up at least 27% of children’s total daily calories. The worst part about it is the report shows the majority of these snacks come from salty snacks, candy, desserts, and sweetened beverages.

This is especially concerning with the rate of overweight and obese U.S. children tripling since the 1970s. According to the Centers for Disease Control and Prevention, about 1 in every 5 school-aged children (ages 6-19) has obesity. With this research in mind, it is clear that snacking in our day-to-day busy lifestyles is not going away anytime soon, but the need to make these snacks healthy is crucial for the health of children.

Not only that, but every child is unique and comes with their own set of taste preferences or potentially even health conditions. This can make it difficult for parents to know how to adjust snacks to meet the child’s needs while still remaining healthy. Here a few tricks to improving children’s snacks while overcoming common barriers to keeping snacks healthy.

Check out the WZZM audio guide here.

img_8577

Fiber:

  • Whole grain tortillas with banana or peaches and nut butter
  • Add chia seeds, ground flaxseed, pumpkin seeds, or popped quinoa to homemade granola bars or energy balls (this can also double for protein as well!). These can also be added to hot or cold cereal, smoothies, baked goods, puddings, etc.
    • Flaxseed, ground:
      • 2 Tbsp= 70 calories, 3 grams dietary fiber, 3 grams protein
    • Chia seeds:
      • 2 Tbsp= 130 calories, 9 grams dietary fiber, 6 grams protein
  • When in a pinch and need to buy granola bars, use these guidelines (assuming one serving is one bar):
    • <200 calories
    • 3 or more grams of fiber
    • 4 or more grams of protein
    • <8g of sugar
  • Popcorn to trail mix

Fruits and Vegetables:

  • Use Ranch dressing packet with plain Greek yogurt for dipping instead of regular Ranch dressing when serving with vegetables
  • Beet or sweet potato chips. Not enough time to make your own? Try Terra No Salt Added Sweets and Beets vegetable chips.
  • Spiralize vegetables, such as zucchini or squash, to stand alone or pair with regular spaghetti noodles in pasta dishes

    See homemade beet chip recipe below

Fluid:

  • Popsicles using 100% fruit juice
  • Incorporate high water content fruits and vegetables as much as possible:
    • Watermelon, cucumber, grapefruit, orange, cantaloupe

Protein:

  • Popsicles using Greek yogurt
  • For the athlete, add protein powder, nuts or nut butters, or seeds (pumpkin or sesame) to homemade granola bars and energy balls
  • Add chia seeds, nuts, or seeds to Greek yogurt

 

Baked Beet Rosemary Chips

Serves: 3-4

Ingredients:

  • 3 medium-large beets, rinsed and scrubbed
  • Olive or canola oil
  • Pinch each sea salt + black pepper
  • 2-3 sprigs rosemary, roughly chopped

Instructions:

  • Preheat oven to 375 degrees F (190 C) and place oven rack in the center of the oven.
  • Thinly slice beets with a mandolin (or a sharp knife), getting them as consistently thin as possible. They should curl a little when cut. This will ensure even baking and crispiness.
  • Divide between two baking sheets and spray or very lightly drizzle with olive oil. Add a pinch of salt, pepper, and the rosemary. Toss to coat. Then arrange in a single layer, making sure the slices aren’t touching.
  • Bake for 15-20 minutes or until crispy and slightly brown. Be sure to watch closely past the 15 minute mark as they can burn quickly.
  • Remove from oven. Let cool. Then serve.

 

Homemade Protein Bars

Yield: 16-18 bars

Ingredients:

  • 1 ½ cups old-fashioned oats
  • ¼ cup unsweetened coconut, shredded
  • 3 Tbsp. chia seeds
  • ¼ cup walnuts, chopped
  • 1-2 scoops whey protein powder (I used 2 packets of Rootz Nutrition chocolate banana nut)
  • 1 Tbsp. 100% cacao powder
  • 2 Tbsp. dark chocolate chips, chopped
  • ¼ cup honey

Directions:

  1. Mix all dry ingredients in a large bowl until evenly distributed.
  2. Stir in honey. You may need to use your hands here to combine into a compact ball.
  3. Line a baking sheet with parchment paper. Spread the bar mixture on the baking sheet evenly in thickness and firmly to reduce crumbling.
  4. Freeze for 30 minutes to an hour. Remove and cut into bars.
  5. Can be stored in the refrigerator or freezer in a plastic bag.

 

Homemade Orange Dreamsicles

img_7670

Yield: 6-8 popsicles

Prep time: 15-20 minutes (depending on your additional flavorings), Freeze time: 2-3 hours

Equipment needed: popsicle molds

Ingredients:

  • 1 cup plain Greek yogurt
  • 1 Tbsp. sunflower honey
  • 1 tsp vanilla extract
  • 1/4 cup coconut milk
  • 2 Tbsp 100% orange juice or juice from 1/2 an orange
  • Orange zest from 1/2 an orange (~1 Tbsp.)
  • 1/4 cup fresh orange, chopped into chunks (use half for blending and half for color in the molds)

Directions:

  1. Combine the yogurt, honey, vanilla, coconut milk, orange juice, and zest in the blender or Ninja and blend until smooth.
  2. Fill each mold about 3/4 full and add fresh orange chunks.
  3. Place in the freezer. After 10 minutes, insert popsicle sticks into each mold. Freeze for at least 2-3 hours.
  4. To remove the popsicles from the molds, fill your kitchen sink with lukewarm (not hot!) water high enough to reach at least 3/4 the way up the side of the popsicle mold. Place the mold in the water for 30 seconds and then place on a kitchen towel on the counter. Remove the metal top from the mold. Wiggle the popsicle stick slightly and firmly pull up. If they are a little stubborn to come out, then place the mold back in the water for another 10 seconds (no longer!) and try again. Use 10-second intervals if the popsicles are still difficult to remove. Do not place in for longer, otherwise the tip of the popsicle will start to melt.
  5. Once the popsicles are removed, serve immediately or place in a plastic gallon freezer bag and store in the freezer.

-EAW

 

Resources:

http://content.healthaffairs.org/content/29/3/398.abstract

https://www.cdc.gov/healthyschools/obesity/facts.htm

https://minimalistbaker.com/baked-rosemary-beet-chips/

 

 

 

 

 

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Recap: Forest and Beach Garden Party

A few weeks ago I attended the July garden party at a local bar called the Winchester with a few close friends and family members. The theme, “forest and beach”, did not leave my palate unsatisfied. The night featured five courses and five beverages (not to mention a brief beer and bite in the garden). FIVE!! Yes, buckle up because I’m about to indulge you with a full recap of this delicious night.

We kicked off the evening with a tour of the Winchester’s garden which was blooming with edible flowers, beets and beet greens, peppers, chard, and micro greens. While browsing the garden we sipped on El Gose from Avery Brewing Company. On a 90+ degree July afternoon, this crisp yet tart German-style sour ale set the pace for the evening. The hint of salt and lime washed down the balsamic-infused yellow melon with ease (sorry guys, no picture for this one!).

Following the garden tour, we were escorted to our beautifully decorated tables resembling my favorite childhood memories of summer nights eating by the bonfire on the beaches of Lake Michigan. Needless to say, my foodie taste buds started tingling with anticipation.

Shall we begin? 😉

Cocktail #1: Whiskey Gin Vin- whiskey, raspberry shrub, ginger, amaro

I may be biased as a whiskey lover, but the sweetness from the raspberry shrub and bittersweet bite from the amaro (an Italian liqueur often infused with herbs, roots, and other aromatics) created a lovely little duo; A slightly sweeter spin on a Negroni. I love a stiff cocktail that has a hint of sweetness to it and flirts with bitter. This one hit the mark.

Course #1: Salad- chard, garden greens, beets, watermelon brined feta, grapefruit shrub vinaigrette

How beautiful, right? The hues from what appeared to be beet dust was truly stunning. The mix of chard and garden greens offered a crunchy bite and earthy flavor to the base of the salad. However, do not fear because this mouthful of what my boyfriend might call “weeds” was tempered by the sweet, tangy bites from the rainbow beets and grapefruit shrub vinaigrette.

Cocktail #2: Barstool Dreamer- nasturtium infused gin, lemon, simple, elderflower liqueur, basil seeds

A few notes about this beauty… Nasturtium is an edible flower (both the flower and the leaves), which provides a peppery and sweet flavor. On the other hand, elderflower is an edible flower known for its fresh and floral nature. In combination with the pine flavoring of the gin and citric-acid of the lemon resulted in a starkly floral and refreshing spirit. Lastly – chia seeds vs. basil seeds: it was at this event that I discovered that basil seeds gelatinize with fluid just like chia seeds! The moment the seeds hit your tongue they resembled a smaller version of tapioca followed by a small crunch.

Course #2: Michigan Whitefish- horsetail cucumber dashi, cucamelons, beach peas, garden sugar peas, borage flowers

This dish really started to seal the deal on forest and beach for me. It also screamed pure Michigan. Horsetail is a tall plant that typically grows near streams, rivers, and in dunes. Common uses include adding it directly to broths and grains for a rather mild flavor. But don’t worry, that dashi’s got your taste buds’ back. That little green sauce had a combination of sweet and savory that paired beautifully with the heat from the whitefish rub. And how cute are those cucamelons!? Cucamelons taste like cucumber with a hint of lime and compliment the starchy beach and sugar peas.

Garden Party Cocktail

Cocktail #3: Glass Eye- scotch, blended port, lime, absinthe

Right around when I started wondering how in the world I was getting home that night 😉 This little infusion tasted like a mix between licorice and lime and was refreshing enough that I found myself coming back for more just to stay hydrated…errr or that might have been the absinthe talking. Regardless, thumbs up buttercup (which is how I started talking by the end of this one).

Course #3: Creppinettes- rabbit, pork, beet greens, mushroom and juniper jus, nasturtiums leaves, sage flowers, white pine needles, smoke

The first thing that came to mind when I took a deep dive into this creamy sauce was my Mom’s beef stroganoff. The earthy beet greens cut the slightly gamey rabbit and heavy jus duo to create a savory, fresh dish that left me cleaning the plate.

Cocktail #4: Water Fowl- aquavit, bison grass vodka, lime, dill, cucumber

Keep em’ coming, keep em’ coming. This was my favorite cocktail of the night and beyond refreshing. From the description provided by the staff, it is a drink I probably never would’ve ordered off the menu which says a lot considering I’ll pretty much try anything. The description went something like “aquavit (what in the world is this?), dill, caraway, cucumber…”  and so on and so forth. To my surprise, this cocktail was divine. Aquavit is a spirit native to the Scandinavian culture and means “water of life”. It was very cool and refreshing going down with hints of lime and fresh dill. Trust me on this one, give it ago.

Course #4: Crostini- green tomato, eggplant chow chow

Not the crostini I had in mind but let’s do this. The crostini, which I believe was baked asiago cheese (could be wrong on this one), provided a nice little serving plate for the pickled green tomato relish. The most interesting part of this course was those little moisture drops resembling water on the leafy greens. These little droplets created a sweet burst of flavor, which resembled a light simple syrup.

Cocktail #5: Fudgie- cynar, lime, egg white, cold brew coffee

Course #5: S’mores- panna cotta, graham dust, marshmellow fluff, Michigan fudge ganache

Fudgy oooey goooey goodness dusted with graham cracker fairytale dust. A more pristine s’more tied up in a bow and washed down with a foamy dark brew coffee similar to a porter beer with a hint of lime. The perfect end to a lovely night of new foodie experiences.

The theme of forest and beach rang true throughout each cocktail and plate of the night. Between edible flowers and blossoms, seeds, herbs, or liquors, sauces, vinaigrettes infused with summer herbs and spices, the theme, although not always obvious, was consist and inspired. Beyond that, it was a night full of both palate-exciting and boundary-crossing food and spirits.

I HIGHLY recommend you check out the next garden parties coming soon at The Winchester this summer and fall.

-EAW

P.S. Thanks to my friends and family for all the contributed photos of this beautiful night!

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Herb Guide Part 2: Using and Preserving

Now that you have grown these beautiful herbs, you need to know how to use and save them. As a follow up to my last post, I wanted to discuss tips on how to best use and preserve summer herbs.

Michigan summer is here and with that comes abundant fresh produce. By this time of the summer, many of you may start to have more fresh produce from your gardens than you know what to do with, especially herbs. Herbs are a great way to add new dimensions of flavor and color to a dish, but unfortunately they do not grow fresh year round, especially in cold winter months. Fortunately, there are a few quick ways to preserve your extra garden herbs so that you can use them year-round.

Want an audio guide? Check out my news segment on WZZM here!

  • Freezing: Freezing herbs are a great way to preserve the flavor and essential oils of the herbs. If you would like to preserve the beautiful green color of the herbs, consider blanching (pouring boiling water on the herbs for 1 second) before drying and freezing. Here are some great methods for freezing:
    • Plastic bag: rinse, remove the leaves from the stems, and then lay flat on a baking sheet to dry. Once fully dry, place in a plastic bag and freeze. Freeze in a clump or freeze the leaves separately before adding to the plastic bag.
    • Ice tray: Chop herbs into bits, drop about 1 Tbsp per cube tray, fill ¾ full with water, and freeze. The next day fill the cube trays to the top with water to prevent freezer burn. This can also be done with your choice of oil or broth depending on how you anticipate yourself using it.
  • Drying: Using string, tie herbs in small bunches, allowing room for ventilation, and hang in a well-ventilated room away from light. After 1-4 days, place dried herbs in an airtight container. Use a dehydrator for bigger-leaved herbs, such as basil, parsley, and cilantro.
  • Oven drying: Oven-drying is a good idea if you live in a humid climate where it may be difficult to air-dry successfully. Heat the oven to 150°F, line a baking sheet with parchment paper, and spread the herbs in one layer on the tray. Keep the oven door slightly ajar, check frequently, and remove when leaves get crumbly. This may take 1-4 hours. Store in an airtight container for 6 months to a year.
  • Uses: pesto, herb-infused butter, oil, or vinegar, hummus, soups, stews, pasta dishes

 

Basil Walnut Pesto

  • Ingredients:
    • 2 garlic cloves
    • 1 cup packed fresh basil leaves
    • 1/2 cup walnuts
    • 1/3 cup extra-virgin olive oil
    • juice from half a lemon
    • dash of salt and pepper
  • Directions:
    • Add all ingredients to a food processor and pulse until smooth.

 

Roasted Beet Hummus:

Prep time: 5 mins, Cook time: 1 hour, Total time: 1 hour, 5 minutes

Ingredients:

  • 2 medium sized beet, skin on
  • 1 can (14 ounces) chickpeas, drained and rinsed
  • 2½ tablespoons tahini
  • 2 cloves garlic
  • 1 tablespoon lemon juice
  • ½ teaspoon salt
  • ¼ teaspoon cumin
  • 1/4 cup chopped fresh rosemary
  • water to thin

Instructions:

  1. Preheat the oven to 200 degrees C (400 degrees F).
  2. Wrap each beet in aluminum foil and roast them for 1 to 2 hours (it depends on the size of your beets) or until soft and tender.
  3. Once the beets are roasted, remove them from the oven and let them cool.
  4. Peel the skin and chop them into chunks.
  5. Place the beets, chickpeas and garlic into a food processor and blend for 1 minute.
  6. Add tahini, lemon juice, rosemary, salt, cumin, 1 teaspoon of water and blend until the hummus becomes smooth and creamy.
  7. If it’s too thick add more water until the your desired consistency.
  8. Taste and adjust the seasonings, adding more salt or lemon if needed
  9. Refrigerate or use immediately. Roasted beet hummus will last in the fridge for approximately 1 week.

BONUS Recipe!

I have so much dill, it ain’t even funny. So I decided to make some dill pickles! Because I don’t have all the proper equipment for canning, my recipe is just for pickling and storing in the refrigerator. But if you have the canning materials, go for it!IMG_6897

Dill Pickles

Total Time: 1-1.5 hours

Yield: 4 pint mason jars

Ingredients:

  • 6-7 salad or kirby cucumbers
  • 4-5 springs of fresh dill
  • 2 Tbsp. dill seed
  • 2 Tbsp. pickling salt (I used fine 100% sea salt)
  • 2 cups white vinegar
  • 2 cups water
  • 4 garlic cloves
  • Red pepper flakes (optional)

Directions:

  1. Cut off the ends of each cucumber and cut into wedges.IMG_6900
  2. Wash mason jars with hot soapy water, dry, and set aside (You can also boil the jars in hot water for 10 minutes as well).
  3. Combine salt, vinegar, and water in a medium saucepan and bring to a boil. Boil until salt dissolves (~4-5 minutes).
  4. Add one peeled garlic clove, 1/2 teaspoon of dill weed, 1 dill spring, and red pepper flakes (optional) to each mason jar.
  5. Fill each mason jar with the cucumber wedges.
  6. Once the salt has dissolved into the vinegar and water, remove the saucepan from the heat, and pour the vinegar mixture equally into each mason jar, leaving 1/2-1 inch from the top of the jar. Let it sit and cool for at least 10-15 minutes.
  7. Seal each jar with the lid and lightly tap on the top of the lid to help remove bubbles.
  8. Refrigerate and allow at least 1-3 weeks for pickling before trying (longer if needed). IMG_6912

Enjoy!

-EAW

 

Resources:

http://www.gardeners.com/how-to/freezing-herbs/5391.html

https://www.rodalesorganiclife.com/food/4-alternatives-drying-herbs

http://extension.psu.edu/plants/gardening/fact-sheets/herbs/harvesting-and-preserving-herbs

 

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Herb Guide: Pruning and Harvesting

I have been gardening for the last 3+ years and learn something new every year. During this time, I have learned that pruning (or trimming) your plants is essential to a healthy plant and a good harvest, which is ultimately the goal! Pruning helps keep your plants healthy and allows you to control their growth. However, pruning and harvesting is often different based on the plant so it’s important to know the methods you need to use for each plant.

I find that herbs in particular, need constant pruning to control or promote growth. I decided to create this user-friendly guide to pruning and harvesting as a resource to my followers and out of my necessity as a gardener.

A few key points to remember:

  • When harvesting most herbs and plants, be sure to only harvest 1/3 of the plant at a time and allow time for it to recover. This will encourage continued growth without devastating the plant.
  • Harvest from the top. I know it seems opposite of what you think but trust me, harvesting from the top instead of the bottom helps keep your plant sturdy, but promotes continued growth.
  • Know which tool to use for pruning and harvesting…your fingers or kitchen/garden shears. Some herbs are more delicate than others so it’s important to know the difference.

Annual vs. Perennial: Annual plants grow and live for one growing season. They need to be replanted every spring season. Perennials grow and regrow every spring season. Perennials are less work than annuals because they do not require re-seeding each season.

DILL

Method: Kitchen Shears

Category: Biennial (a mix between an annual and perennial, meaning a single dill plant has the potential to live up to 2 year, but can be very sensitive to frost and freezing).

Pruning:

  • Snip off the flowers at the tops of the stems. Be diligent with pruning the flowers of the dill plant unless you are ready for the dill to go to seed. Once the dill sets to seed, the plant stops producing and starts to dry out (which is fine if it is the end of the season).IMG_6885

Harvesting:

  • Harvest from the top of the dill plant
  • Harvest at the elbow of stems or where leaves meet the main stem (see picture below).
  • If you desire to cut an entire main stem or stock, do so at least 3-4 inches about the ground to promote re-growth.

Recommended uses: Tzatziki, pickling cucumbers and other vegetables, roasted carrots, salmon and lemon, potato or egg salad, fresh pasta-based or green salad paired with feta cheese

IMG_6894

BASIL

Method: Fingers

Category: Annual

Pruning:

  • Wait until the plant is 6 inches tall before pruning
  • Pinch flower buds off to force the plant to focus its’ energy on the actual basil leaves
  • If growing vertically, pinch off leaves from the top (this will encourage lateral growth)

Harvesting:

  • Pinch above where there are 2 large leaves on either side with small leaves with them
  • Pinch 1/4 inch above a node and 3 inches from the base of the plant
  • Don’t be afraid to be a little more aggressive with your basil harvesting. Basil is a rapid-growing herb and can recover well from more aggressive harvests.

Recommended uses: Italian dishes, ramen, pesto, raw green salads, pasta

IMG_6884

ROSEMARY

Method: Garden or kitchen shears

Category: Perennial

Pruning:

  • Prune anytime during spring and summer until 4-6 weeks before the 1st frost
  • Wait to prune rosemary until the plant is 4 inches tall

Harvesting:

  • Trim stems ~4 inches at the end of each stem (see featured image at the top of the page)
  • Avoid the woody parts of the stem

Recommended uses: Roasted vegetables, Gin-based cocktails, herb-flavored olive oil or butter, herbed spreads using mayo or Greek yogurt, added to crackers or pita chips

img_7634

IMG_6889

MINT

Method: Fingers

*Planting: If possible, mint should be planted in a separate container due to the runners that grow under the ground and have a tendency to invade other herbs.

Category: perennial

Pruning:

  • Wait until 6 inches tall then cut stems 1 inch from the soil to promote better growth.

Harvesting:

  • Harvest around the plant to control the growth.
  • Cut stems 1 inch from the soil
  • Be aggressive, be, be aggressive! Mint is a rapid-growing herb so don’t be afraid to be more aggressive with your pruning and harvesting.

Recommended uses: Mojito, fruit salads, pestos, tabbouleh, mint julep or non-alcoholic spritzer with fresh fruit, homemade mint chocolate chip ice cream

IMG_6892

IMG_6890

Please feel free to add comments or suggestions! I am open to all feedback because like I said before, gardening is a constant learning process for me. Stay tuned for my next herb guide on how to best preserve your herbs.

 

-EAW

 

Resources:

http://www.homegrown.org/forum/topics/harvesting-herbs-101-basil-chives-cilantro-coriander-mint-parsley

http://homeguides.sfgate.com/prune-dill-71334.html

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Homemade Popsicles

 

I have been wanting to make homemade popsicles for quite some time now. I finally bit the bullet and ordered the molds from Amazon. Being that this was my first time making them, this recipe is pretty easy and can be tailored to your flavor preference. These popsicles are a great healthy dessert option and will definitely cool you off in these hot summer months. They are also incredibly kid-friendly and would be a great way to get your kids in the kitchen.

Popsicle Base

Yield: 6-8 popsicles

Prep time: 15-20 minutes (depending on your additional flavorings), Freeze time: 2-3 hours

Ingredients:

  • 1 cup plain Greek yogurt
  • 1 Tbsp sunflower honey
  • 1 tsp vanilla extract
  • 1/4 cup coconut milk

Directions:

Combine the yogurt, honey, vanilla, coconut milk, and your desired popsicle flavorings in the blender or Ninja and blend until smooth. Add your flavor variations as desired. Save some of the fresh fruit for each recipe and add to the popsicle molds once the liquid has been added. Fill each mold about 3/4 full and add fresh fruit as desired. See below for my variations.

Raspberry Mint

  • 1 Tbsp fresh chopped mint leaves
  • 1/4 cup fresh raspberries (use half for blending and half for color in the molds) FullSizeRender_2

Orange Dreamsicle

  • 2 Tbsp 100% orange juice or juice from 1/2 an orange
  • Orange zest from 1/2 an orange (~1 Tbsp)
  • 1/4 cup fresh orange, chopped into chunks (use half for blending and half for color in the molds) FullSizeRender_1

Chocolate Chip

  • 1/4 cup semi-sweet chocolate chips, chopped

Kiwi Lime

  • 2 Tbsp fresh lime juice (juice from ~half a lime)
  • 1 Tbsp lime zest (zest from half a lime)
  • 1/4 cup fresh kiwi, peeled and sliced (use half for blending and half for color in the molds) FullSizeRender_3

Strawberry Banana

  • 3/4 banana
  • 1/4 cup fresh strawberries, sliced (use half for blending and half for color in the molds)

Once you have your molds filled with your desired flavoring, place in the freezer. After 10 minutes, insert popsicle sticks into each mold. Freeze for at least 2-3 hours.

To remove the popsicles from the molds, fill your kitchen sink with lukewarm (not hot!) water high enough to reach at least 3/4 the way up the side of the popsicle mold. Place the mold in the water for 30 seconds and then place on a kitchen towel on the counter. Remove the metal top from the mold. Wiggle the popsicle stick slightly and firmly pull up. If they are a little stubborn to come out, then place the mold back in the water for another 10 seconds (no longer!) and try again. Use 10-second intervals if the popsicles are still difficult to remove. Do not place in for longer, otherwise the tip of the popsicle will start to melt.

Once the popsicles are removed, serve immediately or place in a plastic ziplock gallon freezer bag and store in the freezer.

FullSizeRender_4

 

Enjoy!

-EAW

 

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Coconut Oil: A slippery slope?

 

A recent report came out from the American Heart Association’s (AHA) presidential advisory board warning against the use of coconut oil and truthfully all I thought to myself was….FINALLY. Don't get me wrong, fats do belong in a healthy diet, but you are wrong to think too much saturated fat is going to keep your heart healthy.

Cardiovascular disease (CVD) is the leading cause of death worldwide, accounting for 1 of every 3 deaths. In regards to reducing risk of CVD, the AHA’s recommendations since 1961 has consistently advised to reduce dietary saturated fat intake. AHA’s recent report took a deep dive into the latest scientific evidence on dietary fats and CVD risk. The conclusion of this report is again consistent with their previous recommendations: keep saturated fat intake to <10% of your total calories and replace saturated fats with mono- and polyunsaturated fats more often. If you have elevated LDL cholesterol levels, recommendations are even stricter and include reducing saturated fat intake to <5-6% of total calorie intake.

With coconut oil containing ~82% saturated fat (even beating butter and lard for saturated fat content), the AHA’s response to using this oil is simple…don’t. A review of 7 controlled clinical trials revealed that coconut oil raised LDL, the bad cholesterol, in comparison with monounsaturated and polyunsaturated oils in all 7 trials. But have no fear. I am here to help! I have an easy guide for how to incorporate oils in a healthy diet.

Check out my news segment with WZZM here for the audio guide.

Key takeaway (if you read nothing else, read this!): Choose monounsaturated and polyunsaturated fats over saturated fats as much as possible. They have been shown to help reduce LDL cholesterol (yay!).

  • Monounsaturated fats: olive oil, safflower oil, sesame oil, avocados, peanut butter, almondsFullSizeRender
  • Polyunsaturated fats: peanut oil, canola oil, soybean oil, corn oil, sunflower oil, walnutsFullSizeRender_1
  • Saturated fats: butter, coconut oil, ghee, palm oil, lard, beef fat, whole fat dairy, lamb, pork, poultry with skinFullSizeRender_2

Serving size: 

  • Oils: 1 TbspFullSizeRender_4
  • Foods rich in oils:
    • Trans fat-free margarine and mayonnaise: 1 Tbsp
    • Salad dressings and peanut butter: 2 Tbsp
    • Avocado: ½ medium or 3 tsp
    • Nuts (peanuts, cashews, almonds, hazelnuts): 1 oz or 3 tsp
  • Average calories per serving: 75-150 calories
  • Daily Oil Allowance: ~2 Tbsp for adultsFullSizeRender_3

Smoke point: the degree to which an oil or fat starts smoking and breaking down. If your oil is heated past it's smoke point, the fat in the oil starts to break down and releases free radicals. These free radicals create unpalatable flavors and promote inflammation in the body. Be sure to use oils based on your cooking methods.

  • Searing, deep-frying, stir-frying: peanut, corn, or safflower oil
  • Salad dressings or sautéing: virgin olive, avocado, or sesame oil

Storage: Oils should be stored in a dry, dark, and cool place away from light, heat, moisture, and air. I know those clear, glass bottles with the special nozzles are tempting to keep as a kitchen counter accessory, but your oils should really be kept away from heat in a dark, dry place so avoid storing it in the cupboard above the stove.

Purchasing: When grabbing your favorite oil from the local grocery store, try to avoid buying in bulk and stick with the smaller containers of oils. The bigger the container, the more likely the oil will have time to go rancid before you finish it. Try to stick with virgin or raw oils to preserve the best flavor. Lastly, there is always the unknown of how long the oil has already been sitting on the shelf absorbing the unwanted fluorescent light at the grocery store. Try to avoid picking the first or second oil on the shelf. Do a little shuffling and pick one farther back in the line protected by darkness of the shelf. This helps to avoid purchasing potentially half-rancid oil without even knowing it.

 

P.S. Still got a jar of coconut oil sitting around and don't what to do with it now that you've learned it's not the healthiest of fats? It'll make an excellent moisturizer or hair conditioner. So instead of contributing to your bum fat, it will make your bum soft 😉

-EAW

 

Resources:

www.heart.org

www.choosemyplate.gov

www.circ.ahajournals.org

http://www.seriouseats.com/2014/05/cooking-fats-101-whats-a-smoke-point-and-why-does-it-matter.html