I want to thank you for following this blog for the last year and some months. It has been a fun adventure and has allowed me to explore my thoughts as well as your thoughts on food and nutrition. This will be the last post on Food For Real, as I am moving on to bigger and better things! But I will continue to move full speed ahead over at Guiltless where we discuss the importance of a healthy body image. Head over for a little inspiration: Guiltless.

Remember to keep that fridge filled with the good stuff: fruits & veggies, lean proteins like fish & chicken & tofu/beans, low-fat or fat-free dairy, and of course your favorite treat for a little indulgence once in a while!

And keep a look out for me on Twitter as I’ll be changing my twitter handle very soon.

If you want to check out what I’ve been up to lately, visit the following links:

• NewEnglandDairyCouncil.org
• KeepLocalFarms.org
• FuelUptoPlay60.com
• About me

 Thanks again, Everyone!

Be well,

Stephanie

Yesterday, I decided it would be nice to treat myself to a manicure. While I sat in the nail salon, I noticed that one of my favorite channels was on the flat screen right in front of me: The Food Network. Score. I usually hate sitting through manicures, not only because the smell of nail polish gives me a headache, but also because it can be very, very b-o-r-i-n-g. (No pain, no gain I suppose). So when I realized that I could watch some cooking during this necessary task (if you know me, you know I struggle with painting my own nails), I was pretty excited.

I couldn’t hear what was being said, but I became completely immersed in Ina Garten’s Country French Omelet. Of course, I didn’t look up the recipe before I decided to cook it this morning, so I had to adapt my own recipe based on what I saw on TV. But luckily, I found the actual recipe for you, which you should totally give a try!! Or you can try mine if you’d prefer. Here is it (btw, not the healthiest breakfast in the world, but in my opinion, it’s all about moderation and enjoying yourself):

The Spread

*Sidenote: Sorry, these pics aren’t the best b/c I have to use my phone. New digital camera coming soon.

Ingredients:

• 4 eggs
• Turkey Bacon
• Low-fat milk
• Chives
• 1 small yellow potato

Steps:

1. Preheat oven to 400 degrees F.
2. Cook bacon over medium heat and lay on paper towel to drain. Don’t pour out fat from pan.
3. Add chopped potatoes to pan and cook in bacon fat for about 8 minutes or until tender
4. Break up bacon into small pieces and put in a bowl. Add the potatoes.
5. Crack the eggs, add just a little bit of the low-fat milk, salt & pepper to taste.
6. Pour out bacon fat from pan and lower heat to low. Add some butter to pan until it melts. Add whisked eggs & milk
7. Add bacon and potatoes to eggs.
8. Chop up some chives and add those in too.
9. Turn off the heat and stick that pan into the oven for about 8 minutes.
10. Take it out of the oven, cut in half, and serve! So good.

Or you can follow this recipe from the Food Network which was my initial inspiration for the dish. You’ll see it’s pretty much the same thing. Enjoy!

Sometimes, you may get a bit tired of your food routine. If you already eat local, you may be receiving boxes from a local farmer through CSA and you probably shop at a farmers’ market. However, there are always ways to “jazz up” your local food eating. Here are some more ways that you can put local food into your meal planning.

Travel

Okay, maybe this doesn’t count as “travel,” per se, but you can take a little road trip to the outskirts of your town to expand the scope of your local eats. Pack the family into your car and take a mini-road trip to a nearby farm. This can be an educational yet fun experience for both the kids and yourself. Try to find a farm that also processes the food they grow. It is always exciting to view and play with farm machinery. If you are near somewhere that grows grapes, try going to a winery. You can find farms in your area by using the Eat Wild website.

You could also try a u-pick farm as another option for travel. Go to a peach farm and take the peaches straight from the tree. If you go to a u-pick, make sure you’re prepared for a day trip. Sunscreen, athletic shoes, contains for the food, and hats are all necessary. Try the Pick Your Own website to find a u-pick farm near you.

Know Your Seasons

Memorizing the seasonal timeline of your favorite fruits and veggies is an easy way to minimize food travel time. While it differs from region to region, there are some general rules of thumb. . .
March-April: AsparagusMay-June: StrawberriesJune-July: CherriesJune-August: Blueberries, blackberriesJuly-September: Peaches, figs, tomatoes, green beansJuly-October: RaspberriesAugust: Figs, Early ApplesSeptember-October: Apples and grapesOctober: PumpkinsDecember: Christmas trees

Picture Steph took at NYC Farmer's Market - Fresh Strawberries!

Smart Living provides a search engine which provides a list of seasonal food for each state.

Preserve

Make your local foods last through preservation. Try your hand at drying, preserving, canning, or even freezing. You could also make marinades or salad dressings with your left over farmers’ market finds. Check out these recipes for delicious jams like apple pie jam, carrot cake jam, or banana blueberry jam. You could buy a book on preserving to learn the best methods of preservation (try something like the Complete Guide to Food Preservation). If you’re more of an internet junkie, go to a website that specializes in food preservation, like the National Center for Home Food Preservation.

Local Food Producers

Buy coffee beans from the local coffee house, wines from the local winery, or a loaf of bread from your local bakery. You can easily find food producers through the Eat Well Guide. Simply type in your zip code and check out the lists of local bakers, restaurants, or coffee shops.

Get creative when eating local by taking a trip, knowing your seasons, preserving, and making friends with local food producers. These are all great ways to stay engaged in the local community.

James Kim is a writer for foodonthetable.com.  Food on the Table is a company that provides online budget meal planning services.  Their goal is to help families eat better and save money.

In times like these, when things are moving fast and life is very busy, it’s important to plan out your meals and snacks. Otherwise, it’s easy to get lost in your schedule which often results in skipping meals and overeating later and/or choosing foods on the run. Planning out some easy snacks throughout the day can help you combat this dilemma. Snacks are designed to satisfy hunger, but they should not have the same amount of calories as a meal. Each snack should contain both fiber and protein and should be no more than 250 calories depending on your energy expenditure (in general, active people burn more calories and guys typically burn more calories than ladies. To learn how to estimate your calorie needs, click here or for more accuracy, schedule an appointment with a Registered Dietitian!)  In honor of my new position at NEDFC, here are a few of my favorite dairy containing, healthy snacks:

• 1/2 cup Lowfat Cottage Cheese & 6 Triscuits (Hint of Salt) and a few cherry tomatoes: 230 calories, 4 g Fiber, 17 g Protein
• Nonfat latte and an apple: 200 calories, 5 g Fiber, 10 g Protein
• Vanilla greek yogurt and blueberries: 200 kcals, 3.5 g Fiber, 16 g Protein
• 1 Light String cheese and 2 stalks celery:  65 kcals, 2 g Fiber, 6 g Protein
• Glass of chocolate skim milk & cup of raspberries: 165 kcals,  8 g Fiber, 12 g Protein

Image Source

When you’re on the go and end up going too long between meals, these are great snacks that satisfy you and prevent overeating later in the day. Have them ready to go in your fridge or mini lunch pack (with an ice pack!) The chocolate skim milk & raspberries is my favorite post-work out snack, because chocolate milk has the perfect carb to protein ratio for recovery. Try it out! See what you think.

Care to share your favorite snack? Please do so here!

Be well and enjoy the weekend.

Lilacs! This picture was taken outside of my parent’s house. It reminds me that spring is here (and finally some sunshine today!), and it makes me excited for spring time foods like asparagus & leafy greens. This must be why I’ve been cooking so much Kale lately! Leafy greens are a clean, healthy way to celebrate spring. They are great sources of vitamins, minerals, antioxidants, fiber, and they fill you up quickly, helping you to stay satiated throughout the day.

Up next…some of my favorite adult beverages!

This picture reminds me of a really great weekend at the Cape with my girlfriends. This was one of the bottles of wine we had, and I will never forget it! The crispness and slight sweet taste of the delicious white wine has had me on a hunt for this bottle for months. I think it’s about time to ask the local store to order it!

Gaby’s blueberry caipirihna at Orinoco is AMAZING! This was taken last weekend, so the flavor is still fresh in my mind. Gaby, my lovely friend and the bartender at Orinoco, crushes up fresh blueberries, a little sugar, adds fresh lime juice and Cachaca and, voila!, a fabulous treat.

Next is an all time lunch favorite – A good sized salad with everything I can find in my fridge…

Lentils, avocado, bell peppers, oh my! Ok, a little cheesy, I know, but this lunch seriously makes me so happy. Lentils are awesome, because they are high in fiber and protein, and low in calories. I call them my belly-busters and eat them whenever I can. And beets? The deep color and distinct flavor are such a great addition to any meal. The more colorful your plate, the more nutrients you’re getting, so let your plate be your canvas!

And way back to the New Year’s holiday, I had pictures of my London trip in my phone! I almost forgot that my camera ran out of batteries one day in London, so I had to resort to the iPhone. Here’s one of my favorite pictures. It reminds me of the beautiful stone colored city which I hope to visit again very soon.

And finally, one of my favorite meal memories….

 Surprising your guy/gal/friend/roomie with his/her favorite food is always a nice way to add a little happiness to your day. Sushi is a favorite in my house, so I put together this surprise lunch out of the blue one day when I had a little extra time. Eating with loved ones helps us stay mindful, and it increases the enjoyment we get out of meals. I encourage you to eat with a friend, family member, or significant other whenever you can!

What did you find in your phone photo library?

Be well, and enjoy the day!

Here’s the recipe (modified from Whole Foods). This was enough for dinner for two with leftovers!

• Grass fed, lean cut of beef (about a pound)
• Canola Oil (tablespoon) (Check out this cooking with oil guide by Top Chef Marcus Samuelsson!)
• 2 medium shallots, chopped
• 1 and 1/2 cups red wine (check out this great cooking w/wine guide from Cooking Light)
• 3 tablespoons of chopped parsley (or more if you like!)
• Chopped chives to taste
• 2 tablespoons of a healthier version of butter (see the one I used below!)

Method:

1. Season steak on both sides with salt and pepper to taste
2. Heat oil in heavy cast iron skillet (or just a heavier one if you don’t have a cast iron) until very hot, but don’t let it smoke!
3. Brown steak on both sides to your liking (I like mine medium to medium-well, so I cooked it for about 6-7 minutes on both sides.
4. Remove the steak and cover with aluminum foil to keep it warm
5. Add shallots and brown them for about 1 – 2 minutes
6. Add wine, scrape brown bits from bottom of the pan as you stir the wine.  Bring to a brisk simmer and cook for about 5 minutes or until the wine is reduced to a glaze.
7. Stir in the parsley and chives
8. Remove from heat and whisk in the “butter”
9. Pour over the steak and you’re done!

I paired this with a Brussels sprouts/apple side, recipe from Whole Foods! Check out this awesome recipe.

And I roasted some small potatoes in the oven at 400 degrees F for about 1 hour:

1. Wash the potatoes
2. Drizzle olive oil over them
3. Add salt, thyme, and pepper to taste
4. Roast for about an hour.

This was a delicious meal, and because I used a lean cut of beef and a butter substitute, I was able to decrease the saturated fat content of the meal by a lot!

This is a great recipe for a special occasion or if you just feel like doing something a little special for dinner that night. I loved having Whole Foods Recipes as a way to learn more about cooking steak, since I don’t have much experience with it! Once I have used a few more recipes, I think I will be ready to make up my own. This is a great way to learn how to cook. Pick one ingredient that seems foreign to you, use a few recipes from your favorite cook book or website (or blog!), and once you become comfortable with that ingredient, you’ll be surprised at how many variations you come up with yourself! And then all of a sudden, you’re making up your own recipes. Pretty cool. Enjoy!

Udon noodles are quick-to-cook and go great with just about anything.

The Recipe:

Preheat oven to 350 degrees F.

Boil a pot of water.

The Salmon: Drizzle one tablespoon of olive oil over the salmon, sprinkle salt, lemon pepper, fresh lemon juice, some lemon zest, and dill. Put in the oven for 15 minutes.

The noodles: Add them to the boiling water for about 10 minutes. When they are done, add pepper and a squeeze of lemon juice and a few drops of olive oil. (doesn’t get easier than that!)

The veggies: Brown some white onions and garlic in olive oil over low heat. Wash, cut and add your favorite veggies and let them soften in the garlic/onion infused olive oil over low heat for minutes, covered and stirring occasionally.

Mix the veggies and noodles on a plate. Put the salmon on top and there you have it! A delicious springtime meal less than 20 minutes later.

Enjoy!

Cranberry bogs! I love the bogs at the cape. Such a great symbol of New England farming!

And worms in the forest…

Richie and owls of course! Doesn’t get better than that!

The Catalpa tree in the front yard at the Cape house! Many memories of climbing this thing (and often falling off)…

My new favorite fuzzy socks courtesy of my dad!

The best hidden gem at the Cape: Scargo Pottery.

And the fun things we purchased there…

Things we did not purchase but equally enjoyed…

My absolute favorite comfort: Hot Chocolate with whipped cream on a chilly weekend morning!

My favorite little animal…

A big thumbs up to a fun weekend…

1.) It teaches self acceptance, how to love others, and how to appreciate life.

2.) Different (delicious) foods represent certain aspects of life, which brings a whole new experience and perspective to eating.

Every year, my family and friends gather around a long table and read from the Haggadah – A story about the history of the Jewish people. We drink wine, talk to our loved ones, share laughs and always a few memorable moments.

Me and the chef!

Two of the only Jews at our Passover! You don't have to be Orthodox to enjoy a good time

Before dinner, we drink wine which represents happiness and celebration. We eat hard boiled eggs (I made 3 dozen!!!) to represent life. We eat parsley, which represents the coming of spring, and we dip it in salt water to represent the tears of those who have lost loved ones. We also eat a delicious mixture of walnuts, wine, apples and cinnamon called charoset, and we put it on matzah, which represents the bread Jewish slaves had to bake on their backs in the sun without yeast (which is why it’s flat). And on another note, my mother made this year’s Passover dinner completely gluten free, because my oldest niece was just diagnosed with Celiac’s Disease, so she could eat without worry!

Eggs- a representation of the cycle of life

One of my favorite parts of the Haggadah

My nephews and niece!

My dad teaching my oldest niece about past Passovers

My ever so stylish youngest niece Eliana

Some travel internationally or cross country for the event!

My sister-in-law brought her cousin who was a first timer this year! And Angel came all the way from Spain!

I love to eat in representation of life, because it draws a connection to what we put in our bodies to what is meaningful.

Quick Nutrition Tip: When you are going to a dinner party, and you know there is going to be massive amounts of food, make sure to eat before you go! I had a good breakfast, a good workout, and one of my favorite hearty lunches: Kale, brown rice, and tofu stir fry. That way, you attend the party perfectly hungry, but you don’t end up over doing it!

Eating a healthy meal the afternoon of a big dinner party can help you control portions later when you're at the celebration!

Thanks for reading about this special time. I think that Passover teaches some important lessons: To be kind, generous, and thankful for the loved ones we know and the food we eat.

What’s your favorite holiday? Do you have a connection with a specific food that represents something to you?

Be well, and enjoy the day!

The Compromise

This is enough to make 2 dinners and 2 lunches as you soon shall see…

The Ingredients:

• 2 boneless skinless chicken breast (about 16 oz total)
• Whatever spices you have/feel like using. I used oregano, lemon juice, salt and pepper.
• Whatever veggies you have left in your fridge
• Olive oil
• Brown Rice

The Method:

• The Chicken: cover with tablespoon olive oil and spices and seasonings. Cook at 400 F for 30 minutes.
• The Rice: Cook to instructions
• The Veggies: Simmer all allium veggies (garlic, onions, shallots, leeks, etc) in olive oil on low heat until you hear it crackle. Add your veggies on LOW heat and stir occasionally pretty much the whole time you cook the rice and chicken minus the short time it takes to chop and wash the veggies.
• Combine everything and you’re done in 30 minutes.

This is what my fridge usually looks like...stocked with veggies, fruit, proteins, snacks, etc. I did not take a picture of what fridge looked like that day I made "The Compromise," but it was about a quarter of the way full.

And it makes two extra lunches!

Check out the awesome lunch box Elizabeth got me for my bday! LOVE it.

Life has been good. I feel fortunate to have such amazing friends and also such an interesting profession! I  attended ANCE last week to see some amazing Massachusett’s based RD’s speak, and it really made me feel thankful that I have put so much time and effort into becoming a Registered Dietitian (soon!!!)! I have to say I was a huge fan of Jean Caton’s talk on Nutrition Entrepreneurship at ANCE as I hope to one day start my own private practice. Also my social media savvy friends Elizabeth Jarrard, Jessica Maillet, Janel Ovrut, and Lindsey Toth led a discussion on RDs in Social Media, and I must say it got some excellent reviews!

At ANCE: The lovely Kara Lydon of http://peaceloveandfood.com/ and Jessica Maillet of http://www.afeteforfood.com/

I also discovered that I am obsessed with the Cappuccino from Tatte Cookies in Brookline on Beacon Street. I haven’t gotten the chance to try their food yet, but check out how adorable the decor is in there!

mmmm nothing like the first cup

And homemade animal cookies?! I'm sold.

Rolling pins on display? Adorable!

Another favorite from last week was the Geneen Roth’s book reading at Boston Public Library from her new book Lost and Found. Check out my review on Guiltless: Mind Body Spirt…and Money.

Twinsies! Janel and I definitely wore black dress, gray tights, tan boots, and scarf on the same day. Fashionistas? Perhaps.

And check this out! Sargent College at BU named Food For Real best of the food web this week! What an honor! Sargent Choice is an amazing program at Boston University that provides healthy, delicious meals to BU students, faculty and staff. Check out the post here!Follow Sargent Choice on Twitter.

And that’s all folks!

Care to Share? What’s on your food mind lately?