Summer Farmers Market Finds

I've gone on and on about how I LOVE the various farmers markets and farmers stands in New Orleans.  I think we're incredibly lucky to be able to source whole and delicious foods from within our community (without going to the grocery store).
That being said, sometimes it can be tricky to choose which products you'd like to take home.  I have a REALLY bad habit of over-buying product (especially if it's shiny, and colorful and delicious!!).  Andrew gets sooo frustrated when he consistently comes home to a pickling shop in our kitchen when I don't know what else to do with the pounds of cucumbers I've just bought.  I do the same thing with strawberries, just buying them by the flat thinking "I KNOW I'll want these frozen in the winter", and by taking a look at the bags and bags of strawberries in my freezer, you can easily they assume that they get forgotten or just thrown into some kind of breakfast smoothie.

Bon Appetit came out with a great article on "shopping the crop" in last month's issue.
It basically sums up which produce TO buy if you're on a limited budget.. or can only carry so much. The following items really give you the best bang for your buck as far as nutrition is concerned.

Here goes!!

Carrots:
Only buy the carrots that still look like carrots (stems attached at the top).  The "baby" carrots that you'll find pre-sliced and pre-cut into cute little nuggets are the inner-most part of the carrot, which really don't have near the nutrients as the outer layers.  The baby ones do make great dog treats, though!

Kale:
One serving has more calcium than 6 ounces of milk and more fiber than 3 slices of whole wheat bread.. now isn't that nice all in one leaf?

Cherries:
Bing cherries have the most inflammation-fighting agents.. look for green, flexible stems. It's a true sign of the healthiest varieties.

Watermelon:
The vibrant, red flesh is a sign that's its packed full of lycopene.. A good suggestion is buying the kind that's already quartered or halved, so you can really see the inside.  If you're buying it whole, look for one that has a nice, flat dirty spot.. A true sign that it had a nice life getting plump and delicious.

Beets:
Go for the dark red variety, which have the most cancer-fighting compounds. Get the ones with the stems attached; they make a great side dish just lightly cooked or sauteed in a little olive oil and lemon or garlic.

Peaches:
WHITE peaches have 6x more antioxidants than the yellow-fleshed kind, which is contrary to what most people think! I LOVE peaches.. and PLEASE PLEASE leave them out on your counter.  Refrigerating can make them chalky.

Tomatoes:
Probably my all time favorite because of the versatility. Usually you want to go for the smaller, darker varieties (cherry, grape, etc..). These tend to have the most lycopene (cancer-fighting). I usually like to buy a bunch of different varieties and throw them in one big bowl with a little arugula, olive oil, S&P, and fresh water mozzarella, but they are just as good by themselves.

Lettuce:
Big shocker?? Go darker.  The most nutrient-dense are red, purple, & brown varieties.  These usually have the most antioxidants.  Other (non-lettuce) varieties that are wonderful are arugula, radicchio, endive and spinach (not baby.. mature).

Hope that gives you a couple clues! Happy shopping.

xoxo
Celeste

Traveler's Guide to Eating Right

While in Austin, a friend and colleague of mine gave a wonderful presentation on how to eat well while traveling... This is something that I ALWAYS struggle with; there are just so many temptations!! There are also so so many choices for sketchy or bad, processed, and "quick and easy" options.

Here are a few quick suggestions for ways to eat on the go, while not making your tummy hurt! I've combined both of our lists... hope this helps!

EATING IN RURAL/ COUNTRY AREAS
Many of us travel to rural areas, whether it's for family or business, we all know what "rural" means!  There aren't as many great options for gourmet groceries, grass-fed beef, etc...

1. Check out the farmer's market! 
Almost every city (no matter how small) has a farmers' market or small country store that sells local produce.  The produce here is almost always grown organically (just not certified), and the baked goods are made from scratch.  The produce makes for a great snack for later...

2. Stick to small restaurants, stay away from chains or diners. 
Many of these smaller towns have tons of chain restaurants... these are a feeding ground for processed food, so stay away! This is the perfect opportunity to try the local fare.


3.  Check out the soup options
Many soups are made from scratch using good quality broths, and lots of healthy ingredients.  When I'm really not sure what to try, I usually stick to soup. You can't go wrong.

4.  Travel with a small ice chests of frozen stews/soups
You can carry with you a tea kettle and heat up the soups when you get to your hotel room. Just be careful not to burn it down! Traveling with them frozen will help keep them chilled on long car rides.

5.  Have a suitcase of snack goodies (here are some options)
Dried Fruit, Roasted Nuts, Dark Chocolate Bars, Homemade Granola, Jerky, Whole fruits, etc..

6. Find out what's the specialty
Most small towns have a specialty- Pecans, Fruit, Beef, Seafood, etc..
This is going to be what you want to order at restaurants. Stay away from ordering things that aren't local. (I.e. "gulf shrimp" in Montana).  The longer it takes to get there, the less likely it is to have been shipped/cooked properly.

Great website explaining what "sustainable" means!!
http://www.sustainabletable.org/254/local-regional-food-systems


EATING IN LARGE CITY/URBAN AREAS
This is much much easier... lots of options and lots of "progressive" foods.

1. Check out the farmer's market! 
still a good tip.... most larger cities have markets several times a week

2.  Slow Food Websites
these are a great resource when trying to eat out..
http://www.slowfoodusa.org/
http://www.eatwellguide.org/i.php?pd=Home

3.  Walk Around! (Or check out public transportation)

4.  Choose your hotel around the food (if possible)
When I book hotels, I usually book them in busy, populated areas that are walking distance to many wonderful restaurants. Try to steer clear of staying on the outskirts of town or near airports... again, chain haven!

5.  Have a suitcase of snack goodies (rule still applies!)
Dried Fruit, Roasted Nuts, Dark Chocolate Bars, Homemade Granola, Jerky, Whole fruits, etc..

6. Scout out grocery stores!  
You'll have lots of options here, probably close to the hotel.  You can probably pick up a fresh loaf of bread, and some fresh ground peanut butter for those quick snacks.

Hope these help! Safe travels...

xoxo
Celeste

Back Home from Austin..

After an incredible weekend in Austin, TX... I made it! For the past year I've been working on a certification in nutritional therapy, and I can finally say that I am officially an "NTP" (nutritional therapy practitioner).  My goal was really just to learn more about nutrition, living a "whole foods" diet, and helping others interested in walking the same path... but I feel like I've walked away with so so much more.

Throughout the past year, I've learned an amazing amount of knowledge that I can apply to my home life, and at some point, my professional practice.  I'll give little tidbits of information throughout future blogs, but I can't give away too much just yet! I've had the change to work with some amazing ladies along the way, and I hope to feature some of their work in future blog posts.  In the mean time, here's a blog that I think you'll find interesting:

http://www.buttergirlgoesorganic.com/
Good friend and fellow food enthusiast, Connie, who shares her love affair with food and health

Be sure to check out Connie's amazing Recipes page on her website!

Until next time xoxox

Cheers-
Celeste

MUST-HAVES for your kitchen

Recently, a family member asked that I write a post on items that you should have in your kitchen.. Everyone is certainly different, but here are a list of the "must haves" for my kitchen! These items make throwing together a meal pretty easy, and I don't carry too many pre-made items. This allows for more fridge and cabinet space!  (Andrew did help me come up with this list, as I was too lazy to get off the couch to look).

Obviously, this should all be tailored to you and your cooking style!

 Oils, etc..

GOOD Extra Virgin Olive Oil (I use the brand from Sur la Table, it's only $9 but really good)

Balsamic Vinegar 

Sriracha (one of my favorite heat elements)

Coconut Oil

Coconut Oil Spray (use instead Pam)

White Truffle Oil (because I love it, totally not necessary)

Worcestershire  Sauce

Liquid Smoke (BBQing only)

Local Honey

Louisiana Sugar Cane Syrup

Tabasco OR Crystal Hot Sauce

Spices (dry)

Red Pepper Flakes

Marjoram

Basil

Oregano

Rosemary

Black Pepper (I have this in a grinder so it's fresh)

Celtic Sea Salt (I like the grey sea salt)

Kosher Salt (for cleaning black iron pots)

Garlic Powder

Onion Powder

Sage (leaf)

Fennel Seed

Herbs de Provence (fantastic on chicken)

Cumin

Coriander Seed

Cayenne Pepper

Spanish Paprika 

Nutmeg

Cloves

Allspice

Cinnamon Sticks (not ground) *i shave the cinnamon straight from the stick each time so it's fresh

Saffron

Jar'd Stuff:

White Granulated Sugar

Turbinado Sugar

White Wheat Flour

Steel Cut Oats

Rolled Oats

Coconut Flakes (not the sugared kind in the baking section)

Dark Chocolate Chips 

Rice (I keep a few different varieties including wild, brown, purple, & arborio)

Canned Tomato Pasta

Canned Tomato Sauce

Canned Whole Tomatoes

Fig preserves

Assorted Nuts (I keep pecans, walnuts, pumpkin seeds, and almonds)

Corn Starch

Baking Powder

Baking Soda

Coconut Flour

Dried pasta (I like Ziti)

GMOs + GE+ WFM = P.O.'d

One hot topic in the grocery biz today are Genetically Modified Organisms (or GMOs).  What is this and why should we care?

Wikipedia describes GMOs as "an organism that has been genetically modified using various genetic engineering techniques." This can range from anything from plants, fish, mammals, insects, etc. (also called GE- genetically engineered).
Without getting into the nitty-gritty of the science of GMOs, it basically means that these organisms (plants, in most cases) are exposed to chemicals or radiation to create a specific change in the product.  The first example of this was in 1994 with the "delayed ripening tomato", a tomato that didn't get too ripe too fast. Many of these foods are genetically modified to last longer, be resistant to disease, etc. GM livestock has even been in the works, but isn't on the market yet.
Some of you may think that's really cool; I think it's really creepy.  I mean, this is OUR FOOD that we are talking about!

Although there is a consensus between most scientists that GM food isn't any more harmful to humans than conventional food... I personally find that hard to believe.  I'd rather my tomato just be a chemical-free tomato.  I like knowing that it grows in dirt, gets picked by a wonderful farmer & carried to the market with other wonderful tomatos... not created in a test tube. If it gets too ripe, I'll make salsa or something.

Right now, there is a lot of talk in Congress about whether food that has been genetically modified should have to be labeled as such.  Isn't that a little crazy that there's even discussion on it? Currently, GMOs do NOT have to be labeled.. So that beautiful papaya that you buy on the produce aisle... could actually be GE'd, but you wouldn't know... and the government doesn't think we really need to know either way.

In the past, I've been a pretty big fan of Whole Foods.  If I can't find something at the farmer's market, I typically pick up my grains/sugars/etc.. from WF. I feel like they are a pretty fair company, often times the produce is really nice, and they are also environmentally conscious.  This was such a huge let down... read on if you want to be a little P.O'd.
http://worldtruth.tv/usda-forces-whole-foods-to-accept-monsanto/

I ESPECIALLY like this part in this article:
"Perfectly dramatizing the “Revolving Door” between Monsanto and the Federal Government, Supreme Court Justice Clarence Thomas, formerly chief counsel for Monsanto, delivered one of the decisive votes in the Citizens United case, in effect giving Monsanto and other biotech bullies the right to buy the votes it needs in the U.S. Congress."

Oh welll... all the more reason to visit your farmers' market.  I bet that their tomatoes are actual tomatoes.

Here is a great page that shows what products are at a higher risk of being GM'd.
http://www.nongmoproject.org/learn-more/what-is-gmo/

Spicy Tuna & Sticky Rice at home??

Andrew and I have been doing a lot of researching on our honeymoon destination.. Hawaii!
We are so so excited to get there, probably for different reasons. Andrew's looking forward to taking a break from law school and beaching it with a frozen chick drink with an umbrella. I'm looking forward to checking out the amazing seafood culture on the islands.  I've heard nothing but amazing things about the little "poke" shops all around Hawaii, and I cannot WAIT to try them all!

"Poke" is a traditional raw salad or appetizer served in Hawaii. It's the Hawaiian verb for "section" or "to slice and cut." Poke usually consists of cubed Ahi tuna marinated with sea salt, soy sauce, chili oil, sesame oil and various other herbs and spices.

I whipped up a little at home... This is something that can be made and eaten on the spot or left to marinate in the frig for a bit.  I actually made a more "Americanized" version that's a little closer to a ceviche. For those of you that are a little nervous about eating raw fish- the acid in my recipe actually "cooks" the fish.  It becomes very very tender and filled with flavor!

It's important to buy a Sushi-grade tuna (or salmon if you'd prefer). You can ask your fishmonger at your grocery store if they recommend a sushi-grade fish. If you're unsure, a true Ahi tuna (wild caught, not frozen) from Whole Foods is always a good follow up. It can, however, be a little pricey.

Nutritional Facts:
There are only about 31 calories per ounce of raw tuna, it's a very low calorie protein.
There are tons of Omega 3 fatty acids, and a wide variety of vitamins and minerals.
Tuna ia also high in tryptophan

Ingredients for Poke:
5 ounces            Sushi Grade Ahi Tuna, cut in small cubes
1/4 cup              Rough chopped parsley (or cilantro)
1/4 cup              Finely chopped green onions
1/2 cup              Finley chopped red onion
3 tbsps               Srirachi
1/2 cup              Fresh squeezed lime juice
1/4 cup              Extra Virgin Olive Oil

good salt and pepper to taste (lots)

Directions for Poke:
Combine tuna, parsley, green onions and red onions in a bowl.  In a blender or food processor, combine dressing (sriracha, lime juice, EVOO & Salt and pepper). Once blended, add mixture to tuna mixture and mix well.




Serving Instructions:
I served mine with sticky purple rice (because I'm tired of basic brown rice).

*Purple Sticky Rice (cook using 2c water to 1c rice)

*Purple Sticky Rice, topped with tuna and then a dallop of homemade salsa, because I can :)


 

Tree-Hugging and Granola

I get lots of slack from Andrew about all of my "tree-huggin" qualities.  He laughs every time I buy some weird herbal mixture when I have a cold instead of going to a doctor.  I do have my reasons for not being too keen on modern medicine, and whether it works or not, I guess we'll never know... Have any of you ever tried putting avocado in your hair? Amazing!!

On to Granola.... one of my FAVORITE breakfast/lunch/dinner/snack/midnightsnack/fourthmeal foods. It's one of those wonderful little foods that you really really can't screw up. It's good on everything, and there are so many different varieties!

While we're on the subject of grains, they are not all created equal.  This is another time that I really emphasize getting good quality ingredients, not "Shurfine" brands.  I get my Steel Cut oats from the farmers market, but you can also find them at any grocery store, in the bulk section of "Whole Foods". You can also use the basic "Quaker" brand, which is fine.

Here's a basic, EASY (did I say easy?) granola recipe that you can alter to your taste to make your own:

 Ingredients for Granola:

4 cups            Oats (I use Steel Cut Oats)

3 handfuls      Unsweetened coconut shreds  (DO NOT get the sweetened one.. too much sugar!)

2 handfuls      Walnuts, Pumpkin Seeds, Pecans, Almonds (or a mixture of all!)

1/4 cup           Coconut Oil

2 tbsps            Raw Honey

1 tbsps           Course Sea Salt

1 handful       Dried fruit (bananas, raisins, cranberries, etc..)
                     

Directions: 

In a large bowl, mix oats, coconut, nuts, coconut oil, and honey until well combined.  (Hint: if honey and oil is solid or not easily combined, you can stick in in the microwave for about 20 seconds which will do the trick).
Pour mixture onto a greased baking sheet evenly spread out. Top with sea salt.  I use Coconut Oil Spray for this (and all other greasing needs in baking).  (Hint: I use a non-stick silpat on the baking sheet to avoid sticking).


Pre-bake photo


Cook in oven at 375 degrees for roughly 10 minutes... you will want to make sure to take it out a few times to stir so that the edges don't burn.
You'll know it's done when all the coconut pieces are browned (and your kitchen smells awesome).
Once finished, toss back in the bowl with the dried fruit, and store in an air tight container.

*Chocolate lovers: you can add extra dark chocolate chips to this too, just make sure that you add them in once granola is cooked and cooled!

Finished goods! 

(ok, this is a picture that I stole from the internet, but I forgot to take a picture of my finished product... it really does look like this, promise.)

Ways to Enjoy granola:

1. In a bowl (like cereal) with milk

2. Over yogurt (I really enjoy it over unsweetened goat yogurt, but you can also top it on plain old     greek)

3. Dessert**- over a little vanilla ice-cream

4. As a topping on a baked fruit (apple, pear, etc.)

5. Add it to the tops of muffins before you bake them

6. Toss it in your salad for a little "crunch"

7. PLAIN (as a snack!)

8. My favorite- mix it in peanut butter for a little crunch and extra goodness on your PB&J

Adventures in Pasta

Making homemade pasta can seem a little intimidating... however, it's so much fun and so so easy!
It's also a very cost effective way to make food last for a long time, which Andrew and I can appreciate while living on a law school budget.

On Sundays I notice that I tend to use every dish in my kitchen.. trying out all sorts of new dishes that I've researched, or trying to use some of the delicious produce that I just purchased at the Farmer's market the day before.  I SHOULD have taken a picture of our sink, post meal... it wasn't pretty!!
Fortunately, Andrew and I made an agreement that he does the dishes since I cook... He should have known that marrying a chef (and being in law school!!!) this is a very very bad deal. His loss..

For those carbo-phobes out there, here are a couple of ways to make a traditional pasta dish so good for you:

1. Whole Wheat Flour
I substituted Semolina flour for Whole Wheat White flour... I understand that it's a faux pas among the Italians, but I won't tell if you don't.

2. Use lots of Vegetables
I used tons of delicious vegetables that I purchased the day before.  This pasta was more of a stew with tons of vitamins and minerals.  It's also very important to NOT cook the vegetables down too much.. This loses a lot of the important good stuff... Vitamin K, Vitamin C, etc.
For this dish- I used fresh Kale, Heirloom Cherry tomatoes, & Meyer Lemon slices/
You can also add carrots, sweet potatoes, etc.

3. Use HOMEMADE Bone Broth and a little Cream for the sauce
I'll save my rant on bone broth for another post... To keep it simple, it's awesome for you.
Using cream- let's get this straight... you need roughly 30% good fat in your diet in order to be sufficient in fatty acids. Just go ahead and put a little cream; it won't kill you.
For this sauce, I used full fat goat yogurt from my friends at the farmer's market.. You can also just use plain old cream.

Here's a recipe for the homemade pasta
Disclaimer: it's not pretty. I don't have a pasta machine, and you don't need one... you just need your hands and a fork and knife

Pasta Ingredients
4 cups      Whole Wheat White flour (sifted to get the big wheat chunks out)
1 tbps       Sea Salt (fine)
2              large eggs (Pastured)
1 lb          full fat Ricotta
1/2 cup    Heavy Whipping Cream

Directions for dough:

Make a "well" in a large bowl with the flour, dump all ingredients in the center and slowly work together.  You may need a little more flour if the dough is too wet, or a little more cream if it's too dry.



Once well combined, place dough on a floured surface and knead for 2-3 minutes.
Cover in plastic wrap and refrigerate for 15 minutes.  (Hint: while in the frig- you can make your sauce or get your pot of water boiling)

Take dough out of frig; cut a chunk off the end and roll out flat like cookie dough (roughly 1/3" thick).


(after I finished my pasta for the evening, this is what's left... It's a LOT of dough!)

Cut this piece into 1/2"-3/4" thick slices.  Take each slice and roll between your hands into little worms.  Cut the little worms into 2-3" long pieces.  Make a light indentation with each with your fork.


(told ya, not cute.. but who cares!!? It's covered in sauce, anyway)

Make enough pasta for you and your family.. You can cook it and refrigerate for a few days.  You can also freeze the dough for a couple months.. This recipe makes a LOT of noodles. I usually freeze some dough for "clean out the frig" lasagna days.

To cook:
Well salted pot of boiling water.
Cook roughly 5 minutes; noodles will float to the top when done.

Ingredients for Northern Italian Sauce:
1/2            small onion, tiny diced (brunoise)
1/2 cups     Dry white wine
2 tbsps      raw honey             
1               Large Meyer Lemon, sliced thinly
1 tbsp       fennel seeds
1/2 tbsp    coriander seeds
2 tbsps      Italian Seasoning (or mixture of basil, oregano, marjoram)
1 pinch     hungarian paprika
1 pinch     chili powder
2               Bay Leaves
2 cups      Bone Broth (chicken/veal/beef)
sea salt, cracked pepper and garlic  to taste
small handful of Capers
small handful of raisins
small handful of olives
large handful fresh kale
large handful cherry tomatoes
***please don't freak out if you don't have all of these ingredients. It's REALLY not a big deal. Any somewhat mediterranean spices/ingredients will work well.

Directions for Sauce:
Heat Medium Sauce Pan on high heat with a tiny bit of olive oil/butter/coconut oil (whatever is in your cabinet). Add onion and cook until caramelized. Add white wine, honey, lemon slices, fennel, coriander, italian spices, paprika, chili powder, and bay leaves. Cook until wine reduces by almost half. Reduce heat to medium, add bone broth and let simmer for 12 minutes or so.
Add capers, raisins, olives and cooked pasta; let cook until you're almost ready to eat (minimum 10 minutes)

2-3 minutes before serving, add kale and cherry tomatoes.
ENJOY your hearty, delicious, nutritious meal.

Finished Product 

(I threw in some deer sausage that we had just because I wanted to... surely you don't have to add sausage if you don't want to!) 

Here's the finished plate.. we'll call it rustic.

I served it with roasted chicken and a little freshly grated Romano cheese. 

Looks good, right? Go ahead.. dig in!

xo
Celeste

Welcome to FoodLove!

Here's a go at my blog! 

FoodLOVE is my opportunity to talk about my love affair with food, nutrition and the marriage of the two.  We live in a world of diets, don'ts, low fats and "food-like" products. What happened to real food? Loving food? 

In South Louisiana, food is at the center of everyone's lives. It's a reason to celebrate, the center of every party or get together.. it's a reason to "get down" from the car and come inside.  

This all started with my grandfather, "Papa", who only ate real FULL FAT butter. He cooked just about everything in a cast iron skillet, and he drove "down the bayou" to get shrimp and seafood. He had his favorite produce dealers and was a frequent buyer of "omaha steaks." He appreciated good products, real food, and sharing it with the rest of our large family. 

I'll be sharing some of his recipes that I've tweaked over the years, some of my own, and some that I've gathered from friends and colleagues.  Let me know how you like em'!

Now go ahead... dig in. 

And while you're at it... enjoy it! 

xo-

Celeste

Here are a couple pictures I took at the Farmer's Market this morning.... gotta love that spring produce!!!

Shallots and Baby Carrots 

Cabbage! 

Tri-Colored Bell Peppers