Recipe Redux: Nori Popcorn

“Sea What You’ve Been Missing” in this month’s Recipe Redux challenge, where members used sea veggies or small fish to create a healthy recipe. After a yucky experience with sardines, I chose to use sea veggies for the Recipe Redux. Nori, or dried seaweed, has become an easily available product in grocery stores across the country. Nori is most often used as a sushi wraper, which was in fact, why we have nori in our house.

Don’t be scared of this recipe. A whiff of a lonely nori sheet may bring you ocean side, but this Nori Popcorn recipe uses chili, lime, and a touch of sugar to create a crisp treat with popcorn. Hot, sweet, salty and tart, all in one bite!

 

Nori is a good source of minerals and vitamin C while popcorn is a whole grain. A handful or so of this mix is a satisfying snack at home or on the go. I’m personally thinking about just taking the nori crisps in the car with me!

Ingredients

• 1 bag of popcorn (un-buttered is best)
• 1 sheet of Nori
• Lime
• Sugar
• Chili powder

Directions: On a cutting board, lay out one sheet of nori. Squeeze lime juice over the sheet, enough to evenly dampen the nori. Sprinkle chili powder and sugar evenly over one half of the limed nori. This will create a light coating of sugar and chili. Fold the nori in half, sandwiching the sugar and chili. Cut the sandwiched nori into strips about 1/4 inch in width. The strips should run from the crease to the opposite end of the nori.

Preheat the oven to 250 F. Place the nori strips onto parchment paper on a baking sheet. Put in oven for 15-20 mins, or until the nori is completely crisp. Pop the popcorn and toss in a large bowl with nori crisps.

So go ahead and buy the pack of nori! Even if your sushi doesn’t work out well, you always have this easy and snactastic backup. Looking for more Recipe Redux recipes? See this month’s collection here:

-Carlene

Natural Soda: Dry Cucumber Soda

I have a new obsession: DRY natural soda. This product fits my usual preference list to a T. For example: I’m constantly suggesting people buy others a Soda Stream (in home water carbonator) for gifts. “Oh, she learned to parallel park? Get that girl a Soda Stream!”.  That and I always order vodka seltzers or gin and tonics. I just love light, slightly fizzy drinks.

But DRY natural soda goes so far beyond other beverages. With only four ingredients, each 12 oz bottle contains 45-70 calories, minimum sweetness, and a light fizz to let unique flavors like cucumber shine. The products were created by a woman who loved to pair wines with food (relatable), but once she became pregnant looked for non-alcoholic alternatives. Soda was too sweet, juice was overwhelming and so she filled a niche market. The founder continues her pairing practice with each soda suggestion for consumers (see below example).

 There are currently seven DRY soda flavors including: Wild Lime, Lavender, Blood Orange,Rhubarb, Juniper Berry, Vanilla Bean and Cucumber. Each kind has a flavor profile, food pairing recipe, and cocktail recipe. The suggestions are so well planned and a hostess’s dream. For cucumber, DRY suggests mediterranean foods, salmon, eggplant, tandoori pork, and gazpacho. Making cocktails? Use gin, citrus vodka, and tequila.

 So where to find these fizzy gems? You can buy online, or try Wegmans and Whole Foods. But, there’s no complete guarantee. I couldn’t find DRY at Whole Foods near DC, but it easy to find at Wegmans. Search for retailers near you here. Drive as far as needed. This is a must try item.   Do you have a favorite new brand?

-Carlene

Baked Falafel Recipe

During my ‘culinary road trip endeavor’ at the boarding school, I tweeted about my cooking experience. Specifically the day I crafted about 100  hand made falafel and wanted to know if I could add ‘falafel making’ as a LinkedIn skill. Post-Tweet, I had lots of requests for an intro to this protein packed vegetarian option.

I’ve made a some changes to the school’s recipe, (which called for 8 pounds of chickpeas), and scaled it back to fit your home. Unless you really, really like falafel. Then you can email me for the 8 pounds of chickpea and 18 cloves of garlic version. These oven baked beauties have a kick of cayenne and a crispy shell, but served with yogurt cilantro sauce, they’re an all around party pleaser.

What is falafel? 

Falafel is a spiced vegetarian bean patty that is traditionally fried. There are two main regional types of falafel. In Syria, Lebanon, and Jordan, chickpeas and  fava beans are used. In Israel, falafel are made only with chickpeas. Falafel is often served with pita bread, a yogurt sauce, and a variety of vegetable toppings like onion, lettuce, or cucumber. I personally like falafel over a salad with extra herbs and lemon.

Is falafel healthy?

Falafel can be part of a healthy diet if you bake it as in this recipe, not fry it. Since the falafel is filled with protein rich chickpeas and anti-inflammatory foods like garlic, falafel is a functional food! It’s also flavor packed with cumin and parsley, meaning you don’t have to load on extra salt or fat.

Baked Falafel Recipe

Ingredients

• 15 oz can of chickpeas
• 1 large clove garlic
• 2 tsp cumin
• 1 tsp coriander
• 1/2 tsp cayenne
• 1/4 th large white onion
• 1/2 tsp salt
• 1/4 tsp baking powder
• 1 1/2 -2 T flour
• cilantro
• olive oil
• yogurt/sour cream

Directions

Add all ingredients except the sour cream and olive oil to a food processor. Pulse until chickpeas are mashed and ingredients are thoroughly distributed. The mixture should be close to a paste consistency. Let the mixture rest for 30 mins.

Lightly spread olive oil onto a baking sheet with parchment paper and pre-heat the oven to 375 F. Roll the chickpea mixture into small, slightly flattened balls (they should be ping pong ball sized). Bake for about 15 minutes, or until the falafel are browned and crisp on the outside.

Are you a falafel newbie? Try it!

-Carlene 

FAQ Nutrition and Diet From High School Girls

Over the past few months I’ve spent a lot of time around students, from 5 year olds to college go-ers. Regardless of age, students always have the best and most honest nutrition related questions. There’s nothing I love more than helping them clear up some of their lingering health questions. No matter how unexpected….You’ll see what I mean at the bottom of this post.

With the help of my Mom, who works with middle school/high school aged students, I’ve compiled some of the most frequently asked nutrition questions from female students. There are multiple questions about diets, weight loss, and size- a litmus test of the pervasive thinness ideal in our culture. It really hurts my heart to see questions like this from such a young age group, but at least they’re asking…that means there’s a chance to infuse healthy, not skinny. I’ve included my answers incase you too need to engage in these conversations.

What foods make you fat?

There isn’t one food that makes someone ‘fat’. In fact, you can still have desserts on occasion and be healthy! Think about moderation instead and try new and exciting foods. Instead of two slices of pizza at lunch, what if you tried one slice of pizza and a side of spinach salad?

What are some healthy snack ideas?

• Whole wheat toast and peanut butter
• Veggies with hummus dip
• String cheese and a piece of fruit
• Popcorn (without extra butter and salt)
• Handful of nuts and dried fruit
• Apple slices and peanut butter
• Hard boiled egg

What’s a good flat tummy food?

There isn’t one special food that makes a ‘flat tummy’ but a balanced eating plan with lots of fruits, veggies, whole grain, and protein can help you feel healthy, strong, and lean. Sometimes when we eat very salty foods people say they feel ‘bloated’. If you feel this way, you could try cutting back on eating salty foods that cause this for you.

Why is breakfast so important?

Breakfast is really helpful to make your day healthy! Our bodies need fuel after spending the night without food. Eating breakfast lets you start your day with energy to do homework, play sports and more. If we skip breakfast, we usually eat more food than usual later in the day.

What is a healthy weight for a teenage girl?

There isn’t a magic number that is perfect. There are lots of variables that tell us a healthy size for a person including:

• How tall are you?
• Do you play sports?
• How dense are your bones?

Sometimes we use a formula called ‘BMI’ to calculate someone’s risk factor based on their height and weight. But it’s not always about the number on the scale. It’s how healthy you feel!

and my personal favorite:

What kinds of foods can make your boobs grow?

There are lots of rumors that some foods can make your chest grow, but it’s not true. The shape of your body, the color of your eyes, and even how big your chest is has a lot to do with your genetics.

What are some of the questions you’ve been asked by students? 

-Carlene 

National Mediterranean Diet Month: Olive Oil Recipes

Did you know May is National Mediterranean Diet Month? 

I don’t really need a reason to celebrate Mediterranean style food. Salmon, fruity olive oil, figs,seasonal veggies and wine (bless you Mediterranean diet)…Twist my arm. I’ll eat Mediterranean all the time. Not on the boat with club Med? One of the most versatile ways you can incorporate a little bit of the Mediterranean style of eating into your everyday kitchen is olive oil.

Why Olive Oil?

• Enjoying two tablespoons of olive oil every day can help reduce your risk of cardiovascular disease by reducing inflammation and positively affecting blood flow.
• Olive oil is a healthier option than butter. You can also use less olive oil for recipes compared to butter.
• Tossing veggies in olive oil before roasting  seals in natural moisture and boosts flavor. We love to toss sweet potato fries in olive oil before they jump in the oven.
• Mixologists are now using olive oil in cocktails. Let me know if you’ve tried this! Olives on a tooth pick don’t count.

What To Make?

I’m a big fan of interesting salads. If you don’t like salad, it’s probably because you hear ‘salad’ and think of iceburg lettuce, sickly shaved carrots, and ranch dressing. There’s a lot of room for improvement there. I like my salad full of ‘stuff’, and this is that kind of salad. If you’re a Seinfeld fan, I would order ‘The Big Salad’. If you’re not a Seinfeld fan, it’s time to consider catching up on the best sitcom ever.

Citrus Salad Veronique

Total Time: 15 minutes

6 to 8 servings

Ingredients

• 1 ½ teaspoons grated lime peel
• 1 teaspoon grated orange peel
• 3 tablespoons lime juice
• 1/3 cup extra virgin olive oil
• 2 teaspoons packed brown sugar
• ½ to ¾ teaspoon chopped rosemary leaves
• ¼ teaspoon cayenne
• 1 cup red seedless grapes, halved if desired
• 2 large seedless oranges, peeled and sectioned
• 3 cups thinly sliced Napa cabbage *Note: I’m all for using Bibb lettuce or other Farms Market Lettuce here*
• ¼ cup pomegranate seeds

Directions

Blend first 5 ingredients in small bowl or measuring cup. Stir in rosemary; set aside.

Combine remaining ingredients except cabbage and pomegranate seeds in large bowl; drizzle with dressing; mix well. Cover and refrigerate until serving. Mix well; spoon fruit mixture over cabbage; sprinkle with pomegranate seeds.

 With woody scented rosemary, bright citrus zest, and the heat from cayenne, this dressing will have your guests analyzing each bite. And the dietitian in me wants to let you know you’re also getting three types of fruit (pomegranate, grapes, oranges), a healthy fat (olive oil), and a vegetable in one plate.

What’s your favorite way to add olive oil?

-Carlene 

The Martha Rules: Success and Business Book Review

I’m going to go ahead and put this out there. I love Martha Stewart and her team. Or, as I like to call them in casual conversation, ‘Martha’s Minions’. I know there are some people who just don’t like the Martha brand and pride themselves in using statements like ‘Martha Doesn’t Live Here’. I, on the other hand will attempt to complete projects like hand stenciling botanically accurate artichokes on a French Bulldog’s sweater, and enjoy it.

But even if you’re not a fan of the brand you have to admit they are an excellent business. The brand is expansive with multiple books, craft packages, baking ware, flowers, paint, tv shows, apps, a radio show and magazines. (Side note: Download the Martha Stewart Cocktail app. It is so well photographed and layed out I can’t believe it). They can take a single idea and utilize it on every platform exceptionally well. There is never a ‘we saw this last July’ moment. Every move is brand accurate and cutting edge. That is honestly impressive. 

During one of my library visits I picked up “The Martha Rules: 10 Essentials for Achieving Success As You Start, Build, or Manage a Business”.  The book was based on business advice Martha gave to fellow inmates while she was in federal prison. It’s a quick read with advice anyone with a business, or an idea, can use. There are lots of examples of Martha’s business decisions as she became “Martha Stewart Living Omnimedia

 Here are the ten main Martha Rules:

1. What’s passion got to do with it? Build your business success around something you love.
2. Ask yourself, what’s the big idea? Focus your attention and creativity on basic things that people want and need.
3. Get a telescope, wide angle lens and microscope. A business plan should allow you to stay true to your big idea, but also help you focus on long term goals and every day details.
4. Teach so you can learn. By sharing your knowledge about your product with your customers, you create a deep connection with your business.
5. All dressed up and ready to grow. Use smart, cost effective promotional techniques that will arrest the eye, tug at the heart, and convey what is unique about your business.
6. Quality is every day. Strive for quality in every decision, every day. 
7.  Build an A team.  Search for advisors and partners who complement your skills and understand your ideals.
8. So the pie isn’t perfect? Cut it into wedges. Gather the good things in sight, abandon the bad, clear your mind, and move on.
9. Take risks, not chances. Never leave it to chance. A well calculated risk may benefit you.
10. Make it beautiful. 

So many of these are relevant to me as a freshly ‘registration eligible’ graduate. What’s your favorite?

-Carlene

Internship Update: Graduation!!!

It’s official, I’m a Virginia Tech Dietetic Internship alum! All seventeen interns from the DC site and the Blacksburg site, spent Friday at Virginia Tech for graduation. Here are a few choice photos from the afternoon, as well as the best road trip detour sights we’ve ever seen.

Northern Site Interns

All celebrations require a jump shot.  This is much harder than it looks. On the way back north, the husband decided we needed to finally stop and see Natural Bridge. After driving by for years, I’m glad we took a central Virginia detour. It is a massive sight.

 As we headed back towards the main highway….There was Dino-land.

 And then there was Foamhenge.

  Probably the most hilarious impulse stop we’ve made. I love FoamHenge.

 Thank you all for your support through this internship experience. I’ve been asked  a few times and, yes, the blog will continue! There will be no more internship updates, but you’ll see lots of:

• Nutrition News
• Recipes and Healthy Hostessing
• Social Media News
• Wedding and Event Wellness
• and the occasional food road trip.

So what comes next? The next few weeks I will be studying for my RD exam and cementing the details for life as ‘Carlene RD’.

With gratitude and appreciation,

-Carlene