WHEAT BERRIES

I would never call myself a vegetarian (I love pulled pork too much), but eating meat is something I do only on occasion.  It’s not that I have strong feelings one way or another…I just hate cooking meat.  It takes a long time to make, and it costs a lot of money.  These are two things I have little of right now, so I’ve been experimenting with various (cheap) alternatives.   One being the wheat berry. 

I hadn’t heard of wheat berries until about a year ago, so don’t worry if you have a confused look on your face and are thinking, “what the hell is that”?  Wheat berries are not incredibly popular (yet) and, consequently, are hard to locate in many grocery stores.  But they are delicious and make a mean dish. 

The berries remind me of tiny popcorn kernels that come dark tan or red.  One cup dry yields about 3 cups cooked, so they go a long way.  2 cups dry at a whole foods market cost me under $1.50.  One serving (1/4 c. dry) has a decent 7 grams of protein and 6 grams of fiber…and they’re my favorite kind of whole grain!  Once prepared, they are delectably chewy and pair well with some feta, pecans, and dried cranberries.   I love this “salad” plain or thrown over some spinach for a decent lunch.  But what am I saying, I’d eat this any time of day. 

Wheat berries take about 40-50 minutes to fully cook (Just simmer 1 c. berries with 3 c. water until all water is absorbed), but you can make a big batch and store them in the fridge for days.  I am currently living in a town that has no whole foods store (but every fast food franchise you can think of), so I completely understand if you might have a hard time finding wheat berries near you.  Check out a co-op or whole/health food store if you are able, otherwise do what I do and substitute with pearl barley.  Both have similar textures and can be paired with much of the same foods, (pearl barley has only 5 grams of protein, but 7.5 grams fiber).   

GJETOST CHEESE

Aside from the 2 feet of snow that falls each winter, I love Wisconsin.  It was where my dad was born and raised, and where I completed my undergrad.  So, there were plenty of opportunities for me to indulge in the states most prized possession. Aka, cheese. 

 

 

Wisconsinites love cheese so much they incorporate it into their curriculums.  I took a class during my undergrad entitled “Foods”, which is pretty vague and all-encompassing.  During this class we experimented with cooking methods, perfected our plating presentation techniques, and utilized different spices while cooking.  They told us they wanted us to be well-rounded individuals in regards to food.  I thought well-rounded would mean creating and eating authentic dishes from countries thousands of miles away.  Which is why I was surprised, (well, not entirely) when they told me we’d be taste testing 28 kinds of cheese during one of our class periods.   

We tasted all the typicals.  Mozzarella, cheddar, muenster, provolone, pepperjack, brie.  They had the unpleasant limburger cheese and a few other kinds I would only make my future children eat if they swore or shoved the neighbor kid.   But during this particular taste test I was introduced to, and fell in love with, gjetost cheese. 

It’s basically caramel flavored cheese (which is why I like it so much)!  It looks like a block of caramel and is dark brown in appearance.  It’s one of the harder cheeses and can be paired with anything you would dunk in caramel, like pears or apples.  I’ve even heard it’s good on raisin toast.  Me, I like it plain.

Gjetost is not particularly easy to find.  Every time I go into a new grocery store I run to the dairy section and hungrily browse the cheese selections.  Eyes wide, my head bobs all over the place as I scan the deep refrigerator case.  And then… nothing.  My chin sinks to my chest as I walk away in despair.  No yummy gjetost here.  Guess I’ll keep looking. 

But I found it this past weekend!  Doesn’t help that it was in New York at a specialty market in Grand Central Station, but I still found it!  This cheese is higher in saturated fat and much higher in carbohydrates than other cheeses (Diabetics, be aware of this. 1 ounce has about 12 grams).  But that doesn’t mean it cannot be savored every once in a while.  It has a decent amount of calcium and protein, so you’ll still be reaping those benefits.    

Please do me a favor.  If you go to the grocery store and find this cheese (you’ll probably find it in a red package), first buy some and give it a try.  Then, let me know where you found it so I don’t have to travel back to NYC to get more!

COFFEE!

As a poor intern I often daydream about the things that I would love to own one day.  I have recently decided that when I get a job (cross your fingers for me) I am going to first purchase an iPhone, for no reason other than the its amazing apps.  I admit, I get jealous when the other dietitians whip their iPhones out of their pockets and figure out a patient’s BMI, kcal needs, and ideal body weight in 20 seconds flat.  And here I am, the little intern with her graphing calculator, frantically trying to keep up.  Needless to say, I’m anxious to get my hands on one.

 But the second purchase I plan on making is a Keurig machine.  I squeal inside when I hear the name.  Keurig.  It makes me think of all things wonderful, because it produces the most wonderful coffee I have ever tasted.  My apartment complex has a clubhouse where you can go in and make yourself a cup-o-joe from their Keurig machine.  I think they are getting sick of seeing my face there. 

Now, I know they have all these extra flavors that you can buy, but the coffee that I recently had was much better than those.  I didn’t realize this, but you can purchase a reusable filter with the Keurig machines.  They are the same size as those cute flavored inserts, and you just add your own ground coffee.  And ohh, the pure richness that comes streaming from this machine is godlike.  It’s piping hot and intense, yet sensual.  If the core of your being had taste buds, they’d be singing, let’s put it that way.  This Keurig coffee is not to be confused with what I like to call “Diner” coffee, or the coffee in the glass pot that sits on the burner for hours.  This coffee is not to be abused or gulped.  No, you will not be needing this to wake yourself in the morning, for you will be the one jumping out of bed to savor a cup of this magnificent beverage. 

I recently gave a presentation on the effects of coffee on diabetes, and you will be happy to note that drinking 1-3 cups of coffee has its health benefits.  The coffee (not the sugar and cream you add to it) helps boost levels of interleukin-6 and adiponectin in the body.  Basically, you will have increased immunity and will be better able to regulate blood glucose and fatty acid breakdown.  Win!

Now, 3 cups does still equal 24 ounces.  So don’t go filling up your large jumbo coffee mug 3 times and call it an even 3 cups, because you’re more likely getting 6-7 cups.  Remember, everything in moderation.  And I just want to end on an eco-friendly note.  When you go to a coffee shop, your local Kwik Trip or Wawa, or any gas station for that matter, they will probably give you a discount if you use a reusable mug for your coffee.  Save the planet, and a small chunk of change at the same time!

HUMMUS

When I first created this blog I sat down and made a list of the magnificent foods I wanted to tell you all about.  While attempting to familiarize myself with Windows 8, I deleted it from OneNote.  Just my luck.   Among the many foods on that list was hummus.  So, without further ado, and with the helpful reminder of a dear and valued friend, I’d like to share with you the reasons you should love hummus J

Many people don’t like that hummus is made from a bean.   I know the idea doesn’t make you salivate and go running toward the fridge in search of some, but know that hummus does not HAVE to be made solely of chickpeas/ garbanzo beans.  I’ve seen and tasted black bean hummus, edamame hummus, and even cauliflower hummus.  So, if you don’t like traditional hummus, I’m sure there’s something out there for you. 

I’ve talked with people that don’t like hummus because of the consistency.  I don’t blame them.  At one point in my life I hated anything of that was a smooth, pudding consistency.  The nice thing about hummus is that it is super easy to make yourself, involves only a few ingredients, and can be made to match the consistency you desire.  Some make it chunky while others like it super smooth and creamy.  The only difference is the amount of time you mix it in the food processor. 

This dip is perfect for pretzels or chips, carrots, celery, apples, on sandwiches.  The list goes on, but you get the picture.  You can buy it in the store for a reasonable price, or you can purchase what you need (which is usually less than 5 ingredients) and make large batches yourself for much, much cheaper.  You can take hummus to a friends’ get-together or serve it as an appetizer with flatbread at a party. 

And check out these nutritional benefits…

-You’ll be getting a hearty helping of low-calorie protein

-The chickpeas/ beans will help stabilize your blood sugar

- The low-calorie protein will help build muscle and repair tissue after a workout

- The olive oil in the mix provides your body with healthy fats that aid in memory

- Hummus can help lower LDL, or your bad cholesterol levels  

 

 Pick up a container of hummus at your local grocery store, or whip up a batch at home. 

Classic Hummus:

     Ingredients-

1 can (15 oz.) chickpeas or garbanzo beans (reserve half the liquid)

Juice from 1 large lemon

¼ c.tahini

2 T. Olive oil

                           1 tsp. Garlic, minced

                           Cumin, paprika, salt, pepper (optional, to taste)

 To Make-
Puree tahini and lemon juice in a food processor until smooth.  Scrape sides of bowl.  Add in olive oil, garlic, and spices. Puree a few more seconds.  Add the chickpeas and puree to desired consistency.    

GREEK YOGURT

Most people don’t start out loving this fantastically nutritious new trend.  I’ll admit that I hated it when I first tried it too.  But that might have been because I tried it plain.  I eat Greek yogurt nearly every day, and I still hate it if it’s plain!  

The key is to pair this protein packed dairy product with the right ingredients.  Sure, they have the individual containers with special flavors, fruit on the bottom and whatnot, but the best way to eat it is to create your own medley of flavor.  This saves you money, too, and who doesn’t like that?

Here is my favorite parfait creation:

• Start with plain Greek yogurt (don’t worry, I promise it WILL taste good in the end)
• Add grapes, berries, or other bite sized pieces of fruit
• Sprinkle with almonds/nuts, cocoa powder, granola, flaxseeds, or wheat berries 
• Top with honey or agave nectar to add a bit of sweetness!

Can you shout CREAMY GOODNESS!  Mmmm!  Seriously, though, it may not be orgasmic good, but it’s definitely worth a try. 

I’m telling you, this breakfast or post-workout snack will fill you up big time.  The best thing about Greek yogurt is that it has twice as much protein as regular yogurt. It’s strained for longer periods of time, giving it a fuller bodied mouth-feel.  Aka. Creaminess.  On the protein scale it falls right in between that piece of chicken (25 grams of protein) and a regular 6 ounce yogurt (7 grams protein) with a whopping 14 grams of protein.  Look at my pretty, made-up scale…

0g                                7g                                            14g                                            25g

l-------------------------l---------------------------------l---------------------------------l

Sour Patch Kids                 Regular Yogurt                  Yummy GREEK yogurt          Chicken

 

                So for those of you who are not huge fans of muscly meat, I would HIGHLY recommend Greek yogurt.  Most adults need between 60 and 75 grams of protein a day, so you’ll be getting almost a fourth of what you need in a half-cup serving. 

                Just give it a taste.  If you still don’t like it, then skip on eating it in parfait form.  Use, instead, in place of sour cream in homemade dips, etc.  You won’t be able to taste the difference, I swear.

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 ;)