BUTTERNUT SQUASH & APPLE SOUP

It’s not too often that I rant and rave about a dish that I have eaten in a restaurant.  The entree has to be drop-your-jaw good in order for me to recommend it to another. But I am here to say, with much enthusiasm, that I have found an Eastern Shore recommendation for you. 

Market Street Inn, a tiny little restaurant with a small pub attached, was not exactly what I pictured to be “fine dining”.   When a restaurant shares the same address as a bar frequented by college aged students and those in their early thirties looking for a good time, I consider their fare to be anything but gourmet.  I spoke too soon, because I was blown away when I sat down to dinner the other night. 

I wish you could have been there to taste the most divine butternut squash and apple soup you have ever laid your eyes on.  The presentation was phenomenal.  Picture it:  A creamy white, slanted oval bowl filled to the brim with a vibrant, perfectly creamy butternut squash base.  Atop of freshly crumbled bacon lay 4 thinly sliced pieces of green apple, perfectly fanned.  And to round it out, 2 crunchy French style baguettes were placed on the side for dipping.  And that’s just the presentation, folks.  The soup itself was 58 times better.

I like most all soups, but nothing beats a full-bodied soup like the one I had that night.  Forget the broth-based chicken noodle, this soup was pureed to perfection.  It was so thick that the only way you could clear your spoon was to lick it clean or tap it on the side of your bowl.  The soup had REAL, fresh ingredients, too.  That first spoonful was a full taste of heaven.  I can’t exactly tell you what added spices they used because I was in this euphoric state and couldn’t concentrate on much other than my bursting taste buds, and on getting more.  All I know is that whatever they used worked. 

You may be saying to yourself “well, I don’t even LIKE butternut squash, so it would probably have been gross.”  If you are one of those people, come and visit me.  Give me a call.  Send me a message.  I will personally come pick you up at the airport and take you to this restaurant, just so I can change your mind about butternut squash and apple soup. 

The vitamin A from the butternut squash is often mistaken for only providing the eyes with benefits.  But vitamin A also helps maintain rosy skin, acts as an antioxidant, and aids in development and reproductive health.  Now, not all soups are created equally.  Many cream based soups contain wonderful ingredients that aid the body.  Many, however, also contain high amounts of full fat cream and butter.  These are okay to indulge in every once in a while.  Just try not to make it a daily habit.

CHOCOLATE ZIN

I’m turning into a wine-o, and I’m ok with that.

I’m not a raging alcoholic by any means, but wine is definitely a friend of mine.  So is dark chocolate.  And when you combine the two, marvelous happens.  Sipping a glass of chocolate zin, your eyes involuntarily close, and for a few seconds your taste buds linger on the delicate essence of cocoa mixed with deep tones of red wine.

This particular wine is commonly consumed after a lunch or dinner meal, as it is a sipping dessert wine.  If you ask about pairing this wine with food, you may not have much luck getting an answer.  But in all honesty, I’d have to hit you if you DID try to pair it with anything other than your mouth.  Its flavor it too heavenly to waste mixing with other foods.

I’d have it after dinner every night if I could.  My wallet would be screaming in pain, though.  Any chocolate zin, while a bit more expensive, is definitely worth the splurge if you have never tried it before.  And it’s a double whammy in relation to nutrients. You’ve got the antioxidants from the chocolate AND the red wine.  You can check “eat healthy” off of your daily to-do list because in a small glass of this potion you’ll be fighting cancer causing agents in the body. 

I never thought fighting would be this easy, or enjoyable ;)

EGGS



I could talk about this wonderful, fantastic food all day long!  Maybe not ALL day, but for at least a good 2 ½ hours.  I’ll save you some time, though, and present you with a simplified list of what I feel are the top reasons eggs should be a part of your diet. 

1) They are the absolute PERFECT protein.  I love telling people that if you were to take protein rich foods and place them on a scale of 1 to 100 (100 being the best quality, most bioavailable form of protein), the egg would score a whopping 99!  When comparing that to a 3oz. slab of beef at 47, it makes for an easy decision. 

2) They have more vitamins, minerals, and essential nutrients than nearly ANY OTHER food.  All the essential nutrients that you can only get from food (your body cannot produce them) can be found in just one egg.

3) An egg has some cholesterol, but innumerable studies have shown that diagnoses such as high cholesterol and heart disease are not linked to the cholesterol you consume from eggs. Eating one egg per day is actually very healthy.

4) They’re so versatile!  Not only do they act as a binder in baked goods, but they can also be enjoyed by themselves.  (I’ve also added in some of my favorite flavor combinations).  

-- Sunny side up (paired with avocado, salsa, and cilantro on a corn tortilla )

-- Scrambled (with dill)

-- Over easy (on a burger or BLT)  

-- Hard boiled (with a little wasabi)

-- Poached

-- Benedict

-- Omelet

-- In soups and salads

5) They’re cheap!  This is the best one so far.  We all need protein in our diet, and if you’re watching your budget why not opt for the higher protein ranking, $0.14 egg vs. the so-so, $1.20 3oz. serving of beef?  

People often ask me this question, “If I had to eat only one food for the rest of my life, what should I eat?”  (Interesting question, I know, but regardless) my response will always be, “An egg”.  

PBY Dip

Before I give you the full name of this dip, you have to promise to read on.  I’ve tried to keep this post short, so work with me J

First, let me say that this dip is a great way to lose weight and stay full for a longer period of time. Plus, you’ll be getting a slew of healthy nutrients, like protein, and mono and polyunsaturated fat (that shit won’t stick to your artery walls like the fat from your Mickey D’s fries will). It’s super-fast, has only 2 ingredients, and all you need is a bowl and spoon to make it.  No measuring required!  I taught a room full of 80 year olds how to make this dip…and they went crazy.  As crazy as 80 years old can get.  If that age group can make this dip, then so can any kitchen-challenged individual.

Are you ready for the secret ingredients? 

Don’t cringe.  Because it’s really good, even though you would never pair these 2 foods together.  Ready? …..

Peanut butter and vanilla yogurt. 

I know, it sounds disgusting, but it is far from.  Think about it, though.  If you pair peanut butter, a strong, “dominant” flavored food, with vanilla yogurt, a weaker tasting food, what are you left with?  The dominant flavor!  It’s like the Punnett Square, sort of….

 

 

 

	(P)peanut	(B)utter
(v)vanilla	Pv	Bv
(y)ogurt	Py	By

 

Ok, I realize this is not entirely accurate, but in my book, peanut butter wins!  In this dip, it’s all you can taste.  The best part- you get the flavor without all of the added calories.  If you love PB and use 1/4 c. to make a sandwich, mix 2 T. of PB with 2 T. of vanilla or greek yogurt and BAM!  You’ve cut the calories in half.  Eat it with apples, bananas, celery, on toast or in a sandwich, or plain!   Whatever you want.  Mix equal parts peanut butter and yogurt and you’re good to go.   Just remember to refrigerate any that you don’t eat.

CHAI TEA LATTES

There is nothing I like more than sitting with a nice, hot cup of chai on a cold winter or rainy day.  It’s also pairs well with one of those “I had a shitty time at work” days and a good book.  Chai tea is great by itself, but it’s even better in latte form. 

I’ve been on this kick lately, which is surprising given that I’m not much of a tea drinker.  So for all of you that don’t necessarily love the taste of tea, give chai lattes a try before swearing tea off completely. Not only will you get a kick of antioxidants that fight free radicals (basically, you’ll be drinking “good guys” that fight and kill the “bad guys”), but you’ll also be getting a boost of vitamin D, calcium, and protein from the milk. Its creamy, not too frothy, slightly sweet concoction will leave you in a state of pure bliss.

Save a bit of money and make your own:

-Your favorite chai tea (try to steer clear of the powdered stuff).  I like Bigelow’s Vanilla Chai

-1c. Milk (almond, soy, and coconut are great and give it a slightly different flavor)

-2-3 pkt Splenda or sugar

-1 tsp. Cinnamon (ground or a whole stick)

-Dash of Vanilla

 Heat milk over medium heat to a simmer.  Do not let boil.  Add tea bag and the remaining ingredients.  Let steep for a few minutes before enjoying.

CRABS!!

As a 5 month resident of Maryland, I am experiencing certain foods in a new light.  Crab, however, is the epitome of East Coast cuisine, and I’m pretty sure I was handed a slice of heaven the first time I tried it.  Growing up in Minnesota, crab consisted of the red and white meat “sticks” that came prepackaged.  I didn’t realize I was missing out on so much. 

Now, I won’t go back.  And you won’t either once you’ve let a bit of crab imperial touch your lips. Crab is sweet and flaky, and not to be taken lightly.  I feel for all those watermen that have to shell each individual crab to get less than half an ounce of meat.  But Oooh, is it ever good.  Crab cakes, crab stuffed pretzels, crab dip, you really can’t go wrong in Maryland if you order crab.  Fried soft-shelled crab sandwiches are another story, but I’ll tell you about that another time. 

Crab is just wonderful.  Not simply because of its divine taste, but because, on top of that, it does pretty cool things to the body.  After you’ve stuffed your face with the amazingness that is crab, it provides your body with a ton of Vitamin B12. 

While high amounts of B12 are found in oyster, clams, and mussels, I think crab is a much more enjoyable way of getting the essential nutrient!  B12 is needed by EVERY single cell in order to function properly.  On top of that, it plays a role in metabolism, DNA synthesis, and is needed to regulate proper brain and nervous system function. If you don’t receive enough B12, Pernicious Anemia results causing you to feel sluggish and fatigued.  Depression, and, in severe cases, degeneration of the spinal cord could also result.  

I’ll pass…I could do without all those extra hassles. But if you don’t like crab (and you only don’t because you haven’t had REAL crab yet), hesitate not.  Try eating eggs, beef, or other types of fish instead.

 

FOOD!

Food.  It embodies all that is delicious and outright phenomenal. You and I, of course, already know that. And we should, because people use it for everything.  They buy food for obvious survival needs, medicinal remedies, and to make their own ecofriendly cleaning concoctions. You may buy foods for other reasons entirely.  The point is, you and I are surrounded by food every day.  What I love about it is its ability to heal and protect. How the body utilizes food is a most fascinating, mind-boggling concept! I am here to help you understand food from a dietitian/ food-fanatic’s perspective- as a powerful tool that is used to aid the body and to be savored and appreciated for all that it is. 

-Sarah