The Big Chill: Soups and Adventures in Tahoe

My fiancé and I were recently invited to the birthday celebration of my fellow Soul Cycle freak and clean eating nut. There had been talk of the calmness and serenity of Lake Tahoe, but nothing prepared me for the tranquility and beauty that engulfed us upon arrival. The sun-filled days started with morning yoga and slowly progressed to sipping chilled wine while sailing the majestic crystal blue lake that was surrounded by snow-tipped mountains. Evenings were spent congregated around the fire pit with s'mores, liquid libations, melodic chatter, and good tunes. For the culminating meal and birthday celebration, the host arranged a jaw dropping seafood feast. I hope that the pictures below do some justice to the beautiful food and unforgettable scenery that we were fortunate enough to experience.

Now as I sit in my windowless office on a scorching summer day, I reflect back longingly on painted sunsets, crisp rose, and the cool lake breeze. Thanks LP for an unforgettable trip.

Pour L'amour De La Courgette

I am fortunate enough to have been to Paris four times, and each trip is special and unique in its own way. This was the first trip where I did not have a laundry list of "to do" activities. However, I kept a record of a few restaurants that I knew I wanted to try, a long awaited day trip that I've been waiting to take, and sights that I knew I wanted to revisit. 

All of the meals we had in Paris were memorable for one reason or another, and we tried to stay away from elaborate over the top multi-course affairs. Despite having a "healthy" mind-set, it was vacation, and Paris, and it would be pure ridiculousness to forego any indulgences. After a few days of eating and drinking out, I always yearn for the comfort of my own kitchen and the simplicity and wholesomeness of my own meals. 

A few pictures from my recent trip...

Monet's Garden in Giverny

LBK Revisited

March must be my month of new beginnings. The past two years have marked the starting of my dietetic internship and now my job as clinical dietitian. This time of year also marks my family’s annual trip to Longboat Key, Florida. Each year I am reminded how beautiful and serene this part of the country is and am grateful that I get to be with family and visit such a special place overflowing with poignant memories.

In typical fashion, most of the trip centered around food. Whether it was hitting up our favorite spots or cooking with local fish and creating fresh and light meals, we all remained well fed and satiated during our stay.  

Tree Top Livin' and Jerk Chicken Eatin'

After much persuading, my workaholic travel companion agreed to spare a few days to venture into the Jamaican Rainforest. Who would have thought that someone would put up such a fight for views like this?

Despite my companion's initial qualms, the workhorse was able to unwind and appreciate the incredible beauty and lushness that enveloped us. Although our travels were brief, we enjoyed our time to the fullest and were able to veer far away from touristy hot spots. We stayed at an eco lodge which consisted of individual treehouses. Not only was the atmosphere serene and breathtaking, the gracious host, who also happened to be an amazing cook, completed this memorable travel experience.  We went rafting on the Rio Grande, plunged into invigorating fresh water pools at Reach Falls, drifted on the Blue Lagoon, gaped open-mouthed at surfers and rock jumpers at Boston Beach, and savored the immensely flavorful local cuisine.  

Radish on the Loose

I have long awaited traveling to San Francisco for a multitude of reasons. Although, not the most exotic locale, the city has so much personality and appeal, along with a staggering amount of edible offerings.  We biked, we ate, we museum hopped, we ate, we took in the bay’s beauty and ate and ate and ate….

My bay area friends told me, I would be mesmerized by the produce and quality of food, and every inch of me was tickled by these realities.

After a lovely few days in San Fran, we headed north to “wine country” for some more good eats and liquid ferments. As my friends and family can attest, I enjoy wine in many shades and varietals, and what better way to spend the day than soaking up resveratrol?

The piece de resistance came with our visit to Santa Cruz to stay with my dear friend and her furry family.  As I drooled over the organic orchard and garden that my friends had inherited and maintained, I contemplated how the city girl that I am could manage in low-key Northern Cal. 

Route 1

Local goodies (also know as difficult, but delectable foods to eat on a picnic)

Swan Oyster Depot

For now, as I nurse my broken wing, I look forward to bringing you the next post about foods that promote wound healing. I also hope to whip up a few delectable and healthful recipes that showcase my one-elbowed cooking skills. Check back soon to see if this delicious and nutritious feat is possible!

NOLA

BBQ Shrimp at Liuzza's by the Track

I got to spend last week's holiday weekend in New Orleans. Although I missed the annual festive family time, I enjoyed indulging in burgeoning po boys, flavorful gumbos, and plump beignets. Through the course of the weekend we took in the still devastated, but improving lower ninth ward, found solace in the majestic Garden District and City Park, and reveled in the uplifting jazz bands that line Frenchman Street. Despite returning home one belt loop looser, the weekend getaway proved to be a memorable and relaxing escape.

Claes Oldenburg at NOMA

French Quarter/Jackson Square

Liuzza's by the Track

Frenchman Street Band

Beignets and Chicory Coffee at Cafe Du Monde

Garden District

Oyster Po Boy from Tracey's 

I deeply apologize for my lapse in posts. The exhaustion from my internship has set in and my frequency of posts have suffered. Although the on-sight experience has been extremely rewarding, the early in times, assignments, and constant pressure imposed mainly on myself have its effects. I promise that more is on the way and by blogging about my kitchen experiments and giving nutritive tips, I get a type of cathartic release which ideally helps you too! Check back soon for eggplant rolantini 2.0, sprouted tofu curry, and zucchini muffins!

LBK and Your Friend Fiber

I recently had the opportunity to spend a lovely long weekend with family in Longboat Key, which is right outside of Sarasota, Florida. Not only did we spend time taking in the gorgeous views of the bay and the ocean, but we indulged in leisurely lunches outdoors and utilized the fresh local seafood to prepare dinner. We stuck with tradition and made fish tacos with local grouper. The grouper was dusted in blackening spices (chili powder, turmeric, garlic, cumin, chili flakes, oregano, onion, coriander, salt and pepper), pan seared, and served with black bean corn mango salsa, guac, warm tortillas, and some garnishes of jalapeno, cilantro, radishes, and lime. Somehow the fish tacos always taste better when we are down there; whether it is the salty ocean air, the palm trees blowing in the breeze, or the great company, I am already longingly looking forward to my trip next year. 

Since it is National Nutrition Month and my dear friend requested some info about fiber and how to integrate it into her diet, I thought I'd take a little time to discuss something that most people in the field of nutrition LOVE to talk about...poop...well, in particular fiber. I know I've mentioned fiber before, but since it's such a critical part of a balanced diet, it can't hurt to bring it up again.  Fiber is found in a plethora of delicious and versatile foods that allow it to be extremely accessible and easy to integrate into your normal diet.


Benefits of Fiber:

• Gets your bowels going and flowing
• Prevents constipation and helps keep your intestines healthy
• Lowers cholesterol 
• Satiates, so you feel fuller longer and less inclined to snack or make poor choices out of ravenous hunger
• Reduces the risk for colon cancer and heart disease
• Stabilizes blood sugar 

Fiber is found in plant-based foods and is the component of the plant that can not be digested.  Fruits, vegetables, whole grains, bran, brown rice, legumes, seeds, and nuts all have a combination of the two types of fiber (soluble and insoluble) that help contributes to fiber's beneficial functions. The recommended daily allowance for healthy adults is 38g/day for males 19-50 years old and 21g/day for females 19-50 years old. Fiber needs decrease with age. 

Here are some ideas of how to integrate beneficial fiber into you daily routine, your bowels will thank you!

Breakfast: 

Oatmeal or farro w raisins, cinnamon, chia seeds, and walnuts made with skim/hemp milk or water

Whole wheat toast w almond butter, banana, and a drizzle of honey

Whole grain cereal like Food for Life Ezekiel's sprouted cereal with fat free yogurt and wheat germ or with  regular, hemp, or rice milk. 

Snack:

Orange

Apple with almond butter

Whole wheat crackers with mashed avocado topped with sea salt (williamsburg mayo/jewish butter)

Lunch:

Vegetarian chili

Mixed salad with chickpeas, sunflower seeds, and avocado with oil and vinegar. 

Grilled vegetables with hummus on whole wheat bread/pita

Lentil soup

Snack:

Apple and cheese

Carrots and hummus

Homemade trail mix with dried fruit

Edamame

Dinner:

Seared red snapper fillet w black bean corn salsa

Whole wheat pasta with lean turkey meatballs, mushrooms, and tomato sauce

Farro salad with chickpeas, roasted eggplant and tomatoes, feta, and mint

Kale, tofu, and peas with red curry over brown rice

Remember that too much fiber can cause a reverse affect, but drinking plenty of water and exercising helps keep movement occurring in your GI (gastrointestinal tract). 

Happy National Nutrition Month! This ones goes out to you RG. Hope it helps you get that fiber fix you were craving!

In case you were wondering about Henry...he loved getting his vitamin D too!

Beach Retreats and Good Eats

My recent trip to Vieques, which is an island off Puerto Rico, was just what was in order after an intense and grueling few months. The few days that we spent on the island were full of sun drenched hours laying on the pristine and untouched beaches, gazing at multicolored sunsets, devouring Latin flared Caribbean cuisine, becoming entranced by the bioluminescent bay, and of course indulging in a few cocktails.  The food on the island was simple, fresh, and delicious. Many of our meals were enjoyed with the sand between our toes and we had the opportunity to enjoy fresh caught local fish, ceviches, the best rice and beans and sweet plantains I had ever had, and even a Caribbean curry. My fading tan is a reminder that it is time to get back to reality and brace myself for the cold…but I can still imagine the Caribbean heat tickling my face. 

"The Best" rice and beans and sweet plantains along side some conch ceviche

Sol Food's inspired offerings

If you're wondering how Henry enjoyed his retreat in the Catskills....well "the proof is in the pudding"

The Greatest Thing Since Sliced.....

I knew that our recent day trip to Fire Island would be the ideal opportunity to re-create the ultimate hiker sandwich that I had been bragging about for years. The first incarnation of this sandwich was ten years ago after I had seen it made on a cooking show. Ten years later, I stepped it up a few notches and, instead of using all prepared and packaged goods, I made the pesto from scratch and grilled a few veggies to create a multitude of colorful layers and flavors. What was packed inside this Grandaisy rustic whole wheat loaf you ask? Pesto (basil, olive oil, walnuts, sans cheese), provolone, organic all natural Applegate Farms smoked turkey breast, roasted red bell peppers, arugula, grilled zucchini, squash, banana peppers, and jalapeño.

Once you have all your ingredients ready to go, this compact sandwich is very simple. To start, cut a hole on top of the loaf in order to be able to scoop out all the innards and to layer all the components of the sandwich. By creating an access through the top of the loaf instead of simply slicing the bread in two, you are creating an environment for all the elements to stay compacted and meld together - perfect for transporting on a long journey.  I made the pesto without cheese since I was using a salty moist provolone, yet I sill wanted the garlicky, basil layer to my sandwich. I put the pesto down first as the foundation for the sandwich to create a boundary from bread to fillers and also so with each bite you got garlicky pesto. Next, I layered provolone, which got a little melted with the travel, but added a great salty gooeyness to the sandwich. After that, smoked turkey, arugula, the roasted and grilled veggies and a final layer of cheese was added to seal together the layers. When constructing this sandwich, it is essential to get into all the corners of the bread so that each bite is inundated with flavor.

Once we arrived at the beach, the sandwich was “ripe” and ready for the taking. We brought along a handy serrated knife and, with the sand in our toes and the waves lapping in the background, we enjoyed layer upon layer of this multidimensional sandwich. The sandwich was made the night before and, with the proper layering technique and bread type, it should not get soggy. The components of this sandwich are totally up for interpretation. Next time, I am going to add artichoke hearts, eggplant and, jalepeno jack cheese. Whatever you decide to stuff in your hiker, it is the perfect treat for a day of hiking or lounging on the beach. 

Fruitophile's Unite!

Grilled peach and arugula salad with mozzarella cheese, red onion, aged balsamic, olive oil, salt and pepper. 

Grilled summer squash with mint and balsamic vinegar

Fregula with clams

Still dreaming of my Italian getaway, I tried my hand at interpreting a traditional Sardinian dish. Fregula or fregola is a type of Sardinian pasta that is similar to pearled couscous. It is traditionally made with semolina dough that is rolled into little balls and toasted before boiling. The outcome is nutty little morsels that are slightly firm to the bite. We had fregula a few times on our trip and it was always accompanied with shellfish.

For this dish, fennel, onions and garlic were sautéed in a little olive oil. Once the ingredients were translucent, white wine was used to deglaze the pan. Cleaned cockles and diced tomatoes (pulp removed) were added to the pot and allowed to steam. Once the cockles were partly opened, the almost completely cooked fregula was added along with about a 1/2 cup of pasta water. When the cockles were fully opened, the fregula was finished with a little coarse pepper and parsley. Although “sacrilegious”, a sprinkling of Parmesan could have really elevated this light and simple dish.

Summer is a wonderful time to swing by the farmer’s market. It is abundant with summer squash, tree ripe peaches, and the beginnings of succulent summer tomatoes. The market pickins’ were the inspiration for the two accompanying dishes. Three types of summer squash were simply grilled with olive oil, salt and pepper and were then tossed with mint and balsamic vinegar. The simplicity really showcased the freshness of the buttery squash. For the salad, the peaches were lightly grilled and tossed with peppery arugula, creamy fresh mozzarella, red onion, and a simple drizzle of olive oil and aged balsamic. Grilling the peaches really brought out the sweetness and balanced exceptionally with the smooth cheese, spicy greens, and crunchy onion. I am usually not a fruit in salad person, but this dish converted me!

Who does not love a juicy succulent peach or a nectarine in the summer? The kind that you take one bite out of and the juice drizzles down your chin, but you are in such a state of euphoria that you could care less about the sticky sweetness dripping onto your shirt. Not only does summer offer the deliciousness of berries and stone fruit, but also along with the scrumptiousness, there is a plethora of nutritional benefits. Nectarines and peaches contain carotenoids and vitamin C, which promote eye health, immunity, and protection from certain cancers. Blueberries, blackberries and purple plums contain anthocyanins, which give the fruit their hue as well as anti-aging properties, aid with memory, and urinary health.

Fruitophile’s unite and savor summers sustenance! 

It's a Jolly Holiday

Glorious white sand beaches, jagged cliff filled coastlines, ancient ruins, fresh, abundant seafood, eerie yet beautiful grottos, and a great travel buddy made this trip truly spectacular. 

You're such a Locavore

Locavorism is not a novelty in Italy; it is a way of life. The trend of eating local and from farm to table became increasingly popular in the last few years, but in most places throughout Italy, if it isn’t in season, you’re not going to get it. On our most recent adventure to Sardinia, we found that a lot of restaurants only served a few items which were freshly caught hours before or arrived in wooden crates from nearby farms. A few times we ignorantly tried to order off the menu and were briskly informed that it was not in season or not today’s catch, but we were happily rewarded with fresh, succulent, and flavorful finned and shelled critters from the sea.

A predominant theme was the simplicity in the cuisine, and the integrity with which the chefs prepared the seafood. Most fish and seafood were simply grilled or if tossed with fresh pasta, swam gently in a light garlicky oil, or with diced sautéed tomatoes. Nothing was overtly complex, and the gifts of the sea were showcased in their purest and most delicious forms.

Picnics are always a must on our trips and we always find a way to seek out the markets and local specialty stores in order to properly provision. We were also able to sample some incredible sheep’s milk cheeses, charcuterie, olives, juicy and delectably fresh produce; and what’s a picnic without an incredible view.

Check back soon for inspired dishes and nutrition tips from our Mediterranean expedition.