Putting the “Cool” in Culinary Entrepreneurship

Facts You May Not Know About SLU’s Unique DI Program

By Katie LaPlace

There are hundreds of dietetic internships available, ranging in length, opportunity for graduate education, and program emphasis.  SLU offers four emphases: medical nutrition therapy, pediatrics, nutrition and physical performance, and culinary entrepreneurship.  For many applicants, choosing the type of program to apply to is one of the hardest decisions, but for me, choosing SLU’s culinary entrepreneurship program was the only choice!  I remember speaking with the internship director and then current interns six years ago at FNCE, and knew from that moment that this was the program for me.  One requirement of SLU’s culinary entrepreneurship program that varies from other programs is in addition to having a bachelor’s in nutrition, applicants also have to earn at least an associate degree in culinary arts.  This meant that I was unable to apply for internships during my senior year, but the experiences I was fortunate to be a part of during that time helped shape me to be the intern I am today.  During the three years in between undergrad and the internship, I worked at Disney World, attended culinary school, worked at the Master’s golf tournament, and volunteered with Cooking Matters as well as at a local fitness club.  I utilized foodservice guidelines daily and developed top notch customer service skills at Disney; gained time management, organization, and confidence in culinary school; and practiced providing nutrition education to people of all ages when volunteering.  Some of these experiences may not have been nutrition focused, but I was able to apply what I learned in undergrad to make each opportunity the best it could be! 

Two of my fellow cast members and I working one of our final shifts during our Disney College Program.  We worked on Main Street and part of my job was to make the Mickey shaped confections :)

“OK Katie, so we’ve heard about your story and how you made it to SLU, but I want to hear more about the program.  What makes SLU’s culinary entrepreneurship program so great?”  You know, I was hoping you would ask that question!  As an internship class, we attend nutrition classes and Monday sessions together, but there are also opportunities that only interns in each emphasis gets to take part in.  Below are some of the unique opportunities that the culinary interns participate in.

1. Culinary and Entrepreneurship classes:

As part of our curriculum, we are able to enroll in classes specific to our emphasis.  This past semester, the culinary interns took two business classes: New Venture Initiation and Managerial Accounting.  In these classes, we were able to develop a product or service and determine if it is feasible in your target market, and learned basic accounting principles and how to apply those principles in our future careers.  Next semester, we get to take Advanced Business Planning and will develop a business plan from start to finish.  We also have the opportunity to take Sustainable Food Systems, Edible Wild Foods, and Food Processing during the summer semester.  These classes will be incredibly beneficial for us in our careers, no matter what area of dietetics we work in!

2. Culinary focused rotations:

Because we have previous culinary experience, the culinary interns get the opportunity to apply our knowledge in our rotations.  In the past few months, I have applied my culinary knowledge in many different rotations, from foodservice to clinical.  During my production rotation, I was assigned to work with a RD who oversees food production for five local schools participating in the National School Lunch Program.  I absolutely loved this rotation because almost all food was made entirely from scratch, and I was able to assist in production as well as develop recipes for future lunches!  In my GI rotation, I was able to prepare a recipe for spinach dip using Ensure Enlive, and have the RDs at the hospital complete a sensory evaluation.  Another unique rotation the culinary interns take part in is working at Fresh Gatherings Café.  Fresh Gatherings (FG) is a heavily student-run breakfast and lunch spot located in our building, and we are given the culinary freedom to create meals to serve each day.  FG also supports many local farms and utilizes much of the produce from our own garden!

Chef Dan, who is my preceptor at FG, and I posing with our local broccoli bouquets.

3. Entrepreneurship events and competitions:

Another unique experience that culinary entrepreneurship interns and graduate students are able to take advantage of are the entrepreneurship events and competitions, put on by SLU’s Center for Entrepreneurship.  The events this group develops for students allows us to use the techniques and skills learned in class and apply them in real world business settings.  Two of the competitions that have been held this semester were the Idea Generator challenge and Elevator Pitch challenge.  These competitions are held at well-known places in the St. Louis area, such as the Ferris wheel at the City Museum, and professional entrepreneurs are brought in to judge the competitions.  One of SLU’s culinary graduate students placed third overall in the Idea Generator challenge!  Another event that we were able to take part in was the Lego Car challenge put on by SLU’s Entrepreneurship Club.  Team Doisy College, or should I say Disney’d for Speed, took on teams from other colleges on campus and won the race as well as the prestigious lego trophy!

Fellow interns/graduate students Joseph Nilges, Ashley Moyna, Allison Scherer, and I with our winning lego racecar from the Lego Car challenge.  YAY Team Disney’d for Speed!

“WOW Katie!!  SLU’s culinary entrepreneurship program is incredible; I can see why you are so excited about it!”  All of SLU’s programs are great in their own way, but I’d have to say that the culinary entrepreneurship program is the most unique program offered.  Each day, I am thankful to be a part of this internship and to work alongside my amazing fellow interns, faculty, and preceptors.  I hope that I have inspired you to check and see what SLU has to offer, and to find an internship program that you are passionate about.  Thanks for reading!

How to Survive Thanksgiving with your Tofurkey

By Hailey King

Ever thought about quitting meat, cold turkey? I tried it and it wasn’t as hard as I thought it was going to be.

At the start of my dietetic internship, as I was moving into my new apartment with two other interns, they dropped the V word on me. They told me that they were both VEGETARIANS….. and guess what we had for dinner that night? Vegetarian curry with huge chucks of tofu and eggplant. Dessert was popcorn tossed in nutritional yeast. It was a bit of a shock at first, the curry was great as long as you could navigate past the islands of floating tofu and eggplant and the popcorn, well that was unique. So that night I started my three-week journey of becoming a vegetarian.

Week One:

The first few days were easy because we had left over curry to pack for lunch, and I didn’t need to think much about what I was going to have for dinner since my roommates took charge of cooking that first week. Then at the end of the week I had to make dinner and the pressure was on. I decided to make a sofritas bowls like the ones you can get from Chipotle. This application was actually amazing! Rather than leaving the tofu in large chunks I decided to scramble them resulting in smaller pieces and a far better texture.

Week Two:

Towards the middle of the second week I was starting to crave bacon, breakfast sausage, roasted chicken and a juicy Big Mac. I haven’t even eaten at McDonald’s in three years! As a result of a vegetarian diet, I was craving the fattiest animal proteins and those cravings continued into the third week.

Week Three:

The cravings finally subsided slowly half way through the week. At the completion of my third week I could walk through the grocery store without even wanting to stop by the meat section. That Friday I made an amazing vegetarian gumbo without the tradition bacon and the andouille sausage the depth of flavor I was able to create with tofu was incredible.

After completing my three-week trial of become a vegetarian I decide that it was not for me. Every now and then I would like to indulge in an animal based protein. In many ways, I would consider myself a flexitarian. For everyone who doesn’t know what a flexitarian is, it’s somebody who eats mainly a plant based diet and occasionally have a small portion of animal protein.  I would high recommend everyone to try being a vegetarian for at least a week. You will be able to learn so much about not only yourself, but also how to creatively cook different vegetables in a tasteful way.  After being a vegetarian for a short while I have a better understanding of the trails and tributes of being a vegetarian and overcoming the challenges of eating out.

 Headed into the holiday season many people have asked my roommates and myself how we are going to survive without eating the turkey. The answer to that is simple. Eat all of the sides, but if you’re worried about if there was bacon fat or chicken stock used in making those sides, then you can always bring your own sides and your own tofurkey.

What the heck is a Tofurkey? 

It is a meat substitute in the form of a loaf or a casserole of vegetarian protein, usually made from tofu (soybean protein) or seitan (wheat protein) with a stuffing made from grains or bread, flavored broth with herbs and spices.

You can find them in the frozen section of many grocery stores. They only cost $8.99 and they have a very similar texture to other animal protein, but it is completely vegetarian. They are also very easy to cook. Let the tofurkey thaw out in the refrigerator, as it will generally take anywhere from 1-2days to be thoroughly thawed. Preheat the oven to 350F and bake the tofurkey for 45 minutes.

While the tofurkey is baking you can make the vegetarian mushroom gravy. In a medium sized sauce pan, sauce thinly sliced mushrooms, 2 cups, over medium heat in olive oil. once the mushrooms are cooked, about 5 minutes, add the seasoning packet that came with the tofurkey and then mix in two cups of water. Allow to simmer for 10 minutes or cook to the desired thickness you like your gravy. Enjoy!

If becoming a vegetarian for even a week is too scary for you then you can always give Meatless Mondays a try. For more information about Meatless Monday visit the following website:  http://www.meatlessmonday.com

A New Thanksgiving Tradition

By Lauren Gallen

Even though I can’t believe it’s already November, I’m counting down the days to my favorite holiday! It’s almost THANKSGIVING, you guys! And don’t worry. Even though it may be expected that as a future Registered Dietitian, I write one of those “how to avoid overeating at the holidays” posts, I wouldn’t do that to you.  As I said, Thanksgiving is my FAVORITE – and Thanksgiving is about food.

It’s also a time for sharing moments and making memories with friends, family and loved ones – for indulging in good food, drink and, most importantly, company. Not only am I okay with that, but I encourage it.  We all need to take moments to reflect on the things that fulfill us; those things that we’re grateful for. And food is more than fuel. It’s a way for us to communicate, show our love, experience our community, and nurture our relationships.

So, indulge we shall – but only for a day or two – because, you see, as much as I believe in the power of connection through food, I also believe in eating well. And let’s get real, heating up those same Thanksgiving left overs day after day, is one big snooze. Let’s shake things up a bit. I’ve compiled a few recipes that utilize traditional holiday dishes and allow us all to eat healthfully at the same time. Each recipe creates 4 servings and is less than 400 calories per serving.

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Let’s start with the bird. This recipe for white turkey chili from Feast Magazine is great because it’s warm, hearty, and comes in at about 300 calories per serving. It’s also high in protein and fiber, along with many vitamins and minerals (including several B vitamins, vitamin C and zinc). Feel free to leave out the jalapeno if you’re not a fan of spicy foods.

White Turkey Chili

• 2 cups cannellini beans, cooked, drained and rinsed, divided
• 1 8-oz can green chiles, divided
• 3 cups turkey or vegetable broth, divided
• 3 cups shredded turkey
• 1 cup fresh or frozen corn kernels
• 1 medium white onion, chopped
• 3 garlic cloves, minced
• 1 jalapeño, diced
• 1 tsp salt
• 1 tsp freshly ground black pepper
• 1 tsp chile powder
• ½ tsp cayenne pepper
• fresh cilantro leaves, finely chopped (for garnish)
• 1 lime, sliced into four wedges (for garnish
• shredded Monterey Jack cheese (for garnish)

Preparation | In the bowl of a food processor, add half of beans and green chiles and 1 cup broth; purée until smooth. In a slow cooker set to high heat, add bean purée and all remaining ingredients except garnishes. Cook for 4 hours, stirring occasionally. Divide chili into four serving bowls and top with fresh cilantro and cheese. Serve with lime wedges to squeeze over top of chili.
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If your family prefers ham at your holiday table, consider this Food Network fried rice recipe, which is low in fat, and high in fiber, vitamin A, and iron, and uses some of those left over veggies, too.

Ham and Veggie Fried Rice

• 8 oz ham, chopped
• 2 cups green beans
• 1 cups sweet potatoes
• 4 cups cooked rice
• 4 fried eggs
• Soy sauce

Preparation| Stir-fry chopped cooked beans and sweet potatoes in a drizzle of olive oil, then add cooked rice, and toss until coated and warm. Fold in leftover ham, and add a splash of soy sauce. Serve topped with a fried egg.
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Stuffing is extremely versatile and can be used in many ways including frittatas, waffles and stuffed peppers. For those who want to try something a bit different, I’d recommend this Feast Magazine take on Shakshuka, a dish of eggs poached in a tomato sauce.

Stuffing Shakshuka

• 1½ cups stuffing
• ½ cup crushed tomatoes
• 4 eggs
• pinch salt and freshly ground black pepper
• fresh herbs

Preparation | Preheat oven to 400°F. Lightly grease 4 small ramekins or muffin tins. Divide stuffing and tomatoes equally into ramekins. Crack 1 egg over top of each. Sprinkle with salt, pepper and herbs. Bake for 8 to 10 minutes or until eggs are baked to your taste. Serve.
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Sweet potatoes casserole is one of my favorites and we inevitably have tons of leftovers at my house, so a creative way to use them would be welcomed with open arms. I’m looking forward to trying this soup recipe this year because it combines some of my favorite flavors and will keep me warm when the weather turns chilly.

Curried Sweet Potato Soup

• 4 cups sweet potatoes
• 4 cups vegetable broth
• ½ cup chopped onion
• 4 oz coconut milk
• 4 Tbsp curry paste

Preparation | Simmer leftover sweet potatoes with onions, curry paste and vegetable broth for 20 minutes. Puree the mixture until smooth using an immersion blender or food processor. Return to pot and add coconut milk. Simmer for 10 minutes and serve.
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These are just a few of the many recipes out there showcasing Thanksgiving left overs in a creative, delicious way that promotes nourishment and health. Maybe we can each create a tradition of trying to find a new dish that the whole family will love!

So this year, go ahead. Enjoy yourself. Give up the guilt. Take some time to reconnect with those around you, reminisce, and recharge. And then use that energy to embrace your sense of adventure, empty out the refrigerator and embark again on the journey of living your healthiest life through food. (Future) Dietitian’s orders.

Beekeeping for Beginners

By: Emily Hovick

Honeybees

Believe it or not, you have a bee to thank for every one in three bites of food you eat. Honey bees perform about 80 percent of all pollination worldwide. Although grains are primarily pollinated by wind, 70 out of the top 100 food crops (which supply about 90 percent of the world’s food) are pollinated by bees. Unfortunately, the bee population has been on decline. Industrial agriculture, parasites/pathogens as well as climate change have all been blamed for this epidemic. Many campaigns have formed because to bring awareness to the decline in bees. Some have taken it a step further and started keeping bees, such as me! This post is going to give you all the details you need to start yourself.

What you’ll need

Smoker – Any size will do but the buzz on the streets is that the larger ones are easier to keep lit.

Veil – You are going to need some sort of protective garments like a veil and a jacket. You probably do not need the full suit.

Hive tool – Any flat bar will work, or a flat head screw driver if you are on a budget but if you can afford it, the Italian Hive tool is the one to buy. It is well crafted for most any beekeeping task.

Bee brush – No, this isn’t for grooming the bees!

Top Feeder – A 32 oz. mason jar with holes poked in the cap that fits into the hole drilled into the hive’s cover, into which syrup (2 parts water and 1 part sugar) is poured. They syrup gives them the energy to build the wax honeycomb

Spray bottle – Fill it with syrup. Do not reuse an older spray bottle if it has been used with other chemicals. Bees are very sensitive.

Queen catcher – This makes catching the queen a lot easier. No one wants a ticked off queen bee!

Bee hives – Now the one place you don’t want to skimp on is hive boxes. Get a few, at least three, because you never know when you are going ot need an extra one. But when you do, you need it immediately and not a moment later. Having a few on hand will save you a lot of grief in those moments.

Bottom board – This is a wooden stand on which the hive rests. Set the bottom board on bricks or concreted blocks to keep it off the ground.

Mail order bees

Obtaining bees is a lot easier than you would think. I would start by checking local bee associations and Craigslist in your area. Beekeeping enthusiasts sometimes come across swarms they are willing to sell. The only negative with this is the season as it is a lot easier to start a hive in the spring.

If you choose to order bees, 3 pounds is usually a good amount. For a few dollars extra, you can get the queen bee marked. This is a good idea as it will save you time finding her if you are an amateur. Since they will come in the mail (yes, in the mail) you should really notify your local post office.

There are three types of bees: the queen, the worker, and the drone.

Queen bee – The queen bee’s only purpose is to lay eggs. This is seriously all she does. (Fun fact: during the height of laying season, the queen can lay around 1000 eggs a day!)

Worker bee – Worker bees are sterile female bees. As their name implies, they work.

Drone bee - Drone bees are male bees. Their sole purpose is to mate with the queen. A drone bee will die after mating. He is also not allowed in the hive come winter. Ouch!

Managing the hives

Once initial setup of the hives is complete, management is a breeze. Bees require little to no care. The hives should be checked on every now and then to make sure it is still healthy. You will want to make sure that the queen bee is still laying eggs, the hive is clean of dead bees and intruders like mites, and that your bees have enough honey stores. The first winter is the hardest on the hive. Let the bees keep their honey to survive the winter and plan on harvesting some liquid gold the following year!

https://www.epa.gov/pollinator-protection/colony-collapse-disorder

http://www.greenpeace.org/usa/sustainable-agriculture/save-the-bees/

https://a.wattpad.com/cover/61887487-352-k448451.jpg

http://www.survival-manual.com/img/drone-queen-worker.png

Time Management Tips for a Dietetic Internship

By: Lauren Flieg

 

My name is Lauren Flieg and I am currently a dietetic intern in Saint Louis University’s dietetic internship and master’s program. SLU’s internship is more than I could have asked for and I have truly enjoyed my experience so far, but the program is very rigorous. It requires many hours of work on top of rotations and class time. It is necessary to stay organized and on top of your game to successfully complete the internship/master’s program while being able to enjoy it as well. Therefore, I thought I would share some time management tips for a dietetic internship.

Buy a Planner!

This is a must. With having crazy busy schedules, it can be easy to forget an assignment or task that needs to be completed. After buying the planner, go through your class syllabus and write down dates of all the homework assignments and tests. Then go through your rotation schedule and make notes of pre-work that needs to be done before each rotation and a timeline of when you are going to finish everything else on your rotation checklist. Also, note how long it will take you to drive to your rotation sites. I have been at a hospital that was 20 minutes from my house and at another that took me 1 ½ hours to get there. Driving may take up a big chunk of your day, which can interfere with task completion if not planned properly! Take the time to look at your schedule every night so you can start the next day knowing what goals your focus should be on. Just remember, you know you best; therefore, set your planner with goals that are attainable to you. 

 

Develop a Routine

Since there is so much going on at once throughout the internship (while still trying to have a social life outside of the internship) a routine is very helpful. Getting a planner can help you with this! Routines can promote structure, build good habits, and decrease stress. This can encourage organization and in itself be a time management trick!

The Pomodoro Technique

This technique is something that I found very helpful when I am having trouble completing tasks or procrastination has taking over. This was brought to my attention my senior year of undergrad and I wish I would have known about it earlier. The Pomodoro technique promotes breaks so that your full attention can be given when working on homework. The steps include: 

 

1. Decide on a task to complete
2. Set a timer for at least 25 minutes and no more than an hour
3. Work on the task until the timer goes off
4. Take a 5-10-minute short break
5. Repeat 4 times.
6. After the 4^th repetition, take a longer break. (I take 30 minutes to an hour break)

There is even a timer online at https://tomato-timer.com/ that can be used but a cell phone works too. This technique may seem a little silly but honestly, you’d be surprised with the productivity and focus that derives from this method. This also helps with better time management because it aids in determining how long certain tasks will typically take. So, try it out and see if it works for you. If it doesn’t that is okay but if it does, it can be EXTREMELY helpful!

Take a Day Off

Wait, what? I thought this blog was supposed to give me tips to manage my time to help me get things done. Well…Yes that is true, but everyone needs a day off every once in a while. SLU’s program, along with many other dietetic internship programs, requires a lot of attention and focus but constantly going and never taking a break will wear you down. If you are so tired that reading another page of your text book will take the next 20 minutes, then put the book down and take the night off. Go to bed early, watch Netflix, workout, do anything other than school related stuff. Now, this is something that can’t be done every night, but it is necessary every once in a while. Giving your mind a break from working all the time can re-energize the brain and the body.

Download an App

Pretty much everyone these days has a phone, so why not use it to help you stay focused? There a few apps that can aid in staying motivated to complete tasks. If your phone distracts you often during a homework/study session, then the app “forest” is the one for you. This apps motto is “stay focused, be present”. You pick a timeframe to work on a task e.g. 20 minutes, 35 minutes, 1 hour. The goal is to build a forest and while you work, a tree grows. However, every time you use your phone during that time frame, it damages the tree. When you stay focused and allow a tree to finish growing, you gain points which can be used to ‘buy’ different trees and plants to grow. Also, this app shows the total amount of study hours you put in each week. The great thing about Forest is that it is linked with the organization Trees for the Future, which actually helps plant trees in developing countries. 

 

Another app called Todoist can help manage tasks and projects wherever you are! This can act as a planner on the go, keeping track of everything that needs to be done. Todoist aids in organization and reaching goals. The thing I like about this app is that you can send yourself reminders, prioritize tasks in order of importance, and it is free!

These are just 2 of many, so if you think something like this would benefit you, check these out or find one that works for you!

I hope these few tips about time management aids in the success of your dietetic internship! Thanks for reading and good luck!

Sources:

Pomodoro technique: https://www.focusboosterapp.com/the-pomodoro-technique

Forest app: https://www.forestapp.cc/en/

Todoist app: https://en.todoist.com/

Picture sources:

https://www.iheartplanners.com/2016/02/10/how-to-color-code-your-planner/

http://www.marcellobrivio.com/blog/discovering-the-pomodoro-technique/

https://www.gadgetbytenepal.com/forest-stay-focused-a-unique-app-to-get-you-off-your-phone/

8 Tips to Navigate FNCE

By: Molly Diehl

1. Come prepared

Sometimes we forget the small stuff when attending a huge conference such as FNCE. It can seem overwhelming or a lot to plan out ahead of time, but don't overlook the small stuff either. Pack a notebook for taking notes in or cash that you might bring to purchase books and materials you come across. Bring a phone/laptop charger and a big comfortable bag to carry it all in (although you will probably get a free one at the expo). If you plan on going to the expo, you will be sure to fill up on all the free goodies there too like granola bars, coupons, and reusable grocery bags!

2. Grab some coffee

It's different every year how many coffee stands are set up and what the options look like, but you
can count on one thing every time, long lines in the morning!  If you are trying to make it to that 8am session expect long lines from 7:30-8am. Try grabbing coffee at your hotel or supporting a local coffee shop downtown. Better yet, carry around a thermos or water bottle just in case you find yourself getting thirsty throughout the day!

3. Get to know the city and night life

Yes the conference is wonderful in all of its glory, but so is the city that you are visiting. One of the great things about having FNCE at a new location every year is exploring what the city has to offer us. Most of us LOVE food which is probably an understatement, so make sure to check out the food scene, get inspired, and get some steps in by walking around to break the grind of sitting all day. 

4. Meet up with friends/alumni/mentors 

 FNCE is not only a great place to get your CEU's, but it's also a time to connect with your RD friends from all over the country! Whether it's going to an event together or grabbing a bite to eat, plan some time to catch up with those you don't get to see that often. Look ahead at what restaurants and cafe's you can dive into for a quick bite to eat around the conference center before hand so you don't waste too much time finding a place when you meet up.

5. Network, network, network

Networking sometimes can sound easier than it ends up actually being. If you don't know how, sit in on the session that provides you with great advice. Don't be afraid to hold a discussion with the presenter of a session after it's all said and done. Sometimes its as simple as sitting next to someone before the next session begins and striking up a conversation there too! Try comments like "Where are your from?" or "What is your job back home?"  But most importantly be yourself! When you get back to your hotel room every night, make a list of the names of the people you met and connect with them on LinkedIn or social media and follow up with them after FNCE if it meant a lot to you! 

6. Update social media accounts and business cards

Remember if you are doing all this networking, it's best to update your business cards and contact information. Not only update your business cards, but bring plenty of them! You never know how many connections you might make in one packed yet fun weekend!

7. Pack smartly 

Conferences can be hard to dress for. FNCE is a business casual conference. You are at the conference center for most of your day so you want to be comfortable. However you also have to take into consideration that you are networking and possibly making a first impression to some people.You also have to account for the temperature of the conference center and the weather of the city. Maybe consider flat shoes and outfits that don't wrinkle as much. Always bring a cardigan or light jacket that is easy to carry around on or off. Don't forget abut the night life either if you plan to go our for a couple of drinks one night, plan on an extra outfit for that too!

8. Download the FNCE app

This is a FNCE essential. It is so easy to navigate and it's even better that we have it at our fingertips on our phones! We carry around our phones anyways so why not carry our agenda with it?  The app can be downloaded on both androids and i phones and just search FNCE 2017. You can find more information on the speakers, plan out your sessions,and explore who (and where!) all the exhibitors will be! You can even take notes on the app and send them to yourself in an email later on!

Picture Sources:

https://www.mycreativeshop.com/nutritionist-dietician-business-card-template.aspx

https://itunes.apple.com/us/app/2017-fnce/id1147283425?mt=8

https://target.scene7.com/is/image/Target/51200924?wid=520&hei=520&fmt=pjpeg

https://www.polyvore.com/cgi/img-thing?.out=jpg&size=l&tid=185251105 

https://www.statnews.com/wp-content/uploads/2016/10/AEB_3558-1024x683.jpg

Cristiano Ronaldo isn’t the Best Part of Portugal- It’s the Soup!

By Miranda Edo

Portugal may be known for the soccer players, wine, rich history, and salted cod, but my favorite part is the Kale Soup. The family recipe I’ll share didn’t start as a recipe at all, but more an observation and routine passed down from each woman in my family. I have watched my Mãe (mom) make it, and my Avó (grandmother) for as long as I can remember and noted the procedure into some semblance of a solid recipe.

Caldo Verde, or green soup, originated about one hour north from where my Mãe was born in Northern Portugal. She was the last sibling of her family born in the village of Doñoes. For reference, the population of Doñoes is 62 people, most of them somehow related to me, so I am definitely not exaggerating when I say village. The soup is simple, with little fuss to the presentation. It is a potato onion pureed soup with greens and chorizo eaten year-round in Portugal, sometimes even for breakfast. The greens we used are called couve galega, which are very similar to collards or kale. In the US, most times we use kale. Caldo Verde accentuates the rich, natural flavors of each ingredient, making it vital that everything in it is of great quality down to the olive oil in the pan.

I am very fortunate to have visited my “cousins” (like I said, we’re probably somehow related) in the village of Doñoes to make this soup with their garden (more like a farm than any garden I’ve seen in America) ingredients last summer. My new-found friend, Beatriz, led me through the sprawling garden set at the outskirts of the village to gather onions, garlic, and couve galega. We stopped on the way so she could show me the cellar where the chorizo hangs. At no more than nine years old, she explained wide-eyed that the pig raised last year is now the chorizo and the family made the sausages we used in the soup that evening.

This exchange was a stark contrast of many childhood experiences I had in the US. Children in Portugal are very informed about the food system and are active players in assuring the sustainability and future of food. Much like the French, the Portuguese savor food and are very proud of the abundance the land offers, even as a child. I hope that the elementary students we help build gardens with later this year will have a similar appreciation when it comes time to harvest our own produce.

We brought our gatherings to her mother, María, who stood over a stove sautéing the garlic and onions we gathered. The only items bought from the store were potatoes and olive oil. The potatoes at the supermarket probably grew about 15 minutes north and the olive oil and spices a few hours south- I’d say that’s local. This is the usual for the people of Portugal. Most families in the northern region have a garden at the least, and many around the country follow suit, even in the outskirts of bustling Lisbon.

 As the now pureed soup bubbled away, María showed me the way she finely slices the kale into elegant ribbons. She cuts the whole bunch in her hand, her palm gliding against the edge of the knife, never slicing into her skin. I had seen my Mãe do this with onions, so I was not surprised by María’s risky methods. There should probably be warning here, as this technique is not needed to make good soup, it’s just something cool that scares outsiders when they watch Portuguese women cook. The women of northern Portugal are stoic- expert chefs in their own right. Along with some bread made locally with fresh-milled wheat, our meal was complete- the most authentic Caldo Verde I have ever experienced.

Caldo Verde (Portuguese Kale Soup)

Recipe by: Miranda Edo

Yield: 4 servings

Ingredients:

2 tablespoons olive oil

1 cup white onion, chopped

2 teaspoons garlic, chopped

1 ½ cups yellow chef potatoes, peeled and thinly sliced

2 quarts vegetable stock or water

4 ounces chorizo sausage, thinly sliced in rounds

1 pound kale, washed, trimmed of the thick stems and thinly sliced into ribbons

2 tsp paprika

1 tsp safflower

Salt and pepper to taste

Method of Preparation:

1.  In a skillet, cook sausage until most of the fat is rendered over medium heat. Remove sausage, leaving the rendered fat in pan.

2. Heat 2 tablespoons olive oil in a medium soup pot, add onions and garlic and cook for 2 to 3 minutes until translucent and fragrant. Add paprika and safflower.

3. Add potatoes and water. Cover and boil gently over medium heat for 20 minutes or until fork tender.

4. Using an immersion blender or blender if unavailable until a smooth. Add more water if too thick (it shouldn’t be like mashed potatoes).

5. Add the sausage and the kale. Simmer for another 5 minutes. 3. Season and serve. 

'Tis the Season for Pumpkin Spice

By Olivia Coates

~3 Nutritious Recipes Guaranteed to Feed that Pumpkin Craving this Fall~

As the Fall season slowly rolls in, many of us are guilty of feeling that undying urge for pumpkin-flavored anything. I will admit, I am no exception. A few of the most common staples we see are the Pumpkin Spiced Latte, Pumpkin ice cream, and even Pumpkin-flavored beer. These items have given pumpkin a bit of a bad, or, "unhealthy" reputation, but I am here to tell you that pumpkin can be used in many more ways to create some of the most delicious and guilt-free recipes that will not only satisfy your pumpkin craving, but leave you wanting more.

    1. First up: Pumpkin Oatmeal. This recipe is quick, easy, and a great start to the morning. Who doesn’t love a hearty bowl of oatmeal to start the day?

Pumpkin Oatmeal

Prep: 5 min                                 

Cook: 3 min

Ingredients:

1 cup quick-cooking rolled oats

3/4 cup milk, or as needed

1/2 cup canned pumpkin puree

1/4 teaspoon pumpkin pie spice

1 teaspoon cinnamon sugar

Directions:

 * Mix together oats and milk in a microwave-safe bowl. Cook on high for 1 to 2 minutes, stirring once. Add more milk or oats to achieve the desired consistency, and cook for another 30 seconds. Stir in pumpkin puree, pumpkin pie spice, and cinnamon sugar. Heat thoroughly, and serve.

Allrecipes.com

      2. Next: Whole Wheat Pumpkin Applesauce Muffins. These work great for a quick, energy-packed breakfast or snack that can easily be eaten on the go. Great for kids, too!

Whole Wheat Pumpkin Applesauce Muffins

Prep: 20 min
Cook: 15 min

Ingredients:        

                  

2 cups whole wheat flour

1 teaspoon baking powder

1/4 teaspoon baking soda

1 teaspoon salt

2 teaspoons pumpkin pie spice

2/3 cup brown sugar, firmly packed

1/4 cup canola oil

1/2 cup applesauce

1/2 cup canned pumpkin

1/3 cup buttermilk

2 eggs, slightly beaten

1/4 cup golden raisins (optional)

1/4 cup chopped pecans (optional)

Directions:

 * Preheat oven to 400 degrees F. Grease 12 muffin cups, or line the cups with paper muffin liners.

    * Whisk together the flour, baking powder, baking soda, salt, and pumpkin pie spice; set aside. Combine the brown sugar, white sugar, oil, applesauce, pumpkin, buttermilk, and beaten eggs and mix until well blended. Pour the pumpkin mixture into the dry ingredients and stir until combined. Fold in the raisins and pecans, if desired. 

   

     * Divide the batter evenly in the prepared muffin pan. Bake in the preheated oven until the tops spring back when lightly pressed, 15 to 20 minutes, or until a toothpick inserted in the center comes out clean. Cool the muffin pan on a wire rack for 5 minutes before removing the muffins from the pan.

ALL RIGHTS RESERVED © 2017 Allrecipes.com 

3. Last but not least: Pumpkin No Bake Energy Bites. These are the ultimate on-the-go snack. The great thing is, this recipe can be manipulated in a variety of ways to fit your taste preference! Substitute cranberries, chocolate chips, or peanut butter and the end product is just as delicious!

Pumpkin No Bake Energy Bites

Prep: 10 min

Ingredients: 

8 oz (about 1 packed cup) chopped dates          

1/4 cup honey

1/4 cup pumpkin puree

1 T chia seeds or flax seeds

1 tsp ground cinnamon

1/2 tsp ground ginger

1/4 tsp ground nutmeg

pinch of salt

1 cup old-fashioned oats (dry, not cooked)

1 cup toasted coconut flakes

1 cup toasted pumpkin seeds

Directions:

* Combine the dates, honey, pumpkin puree, chia (or flax) seeds, cinnamon, ginger, nutmeg and salt in a food processor, and pulse until smooth and combined.

* Transfer the mixture to a large bowl, and stir in the oats, coconut flakes and pumpkin seeds until evenly combined. Cover and refrigerate for at least 30 minutes.

* Once the mixture is cool, use a spoon or cookie scoop to shape it into your desired size of energy balls. Alternatively, you can line a small baking pan with parchment paper, and press the mixture evenly into the pan, let it cool, and then cut into bars.

* Store covered in the refrigerator for up to 2 weeks.

Gimmesomeoven.com

Recipe 1 adapted from Allrecipes.com http://allrecipes.com/recipe/55259/pumpkin-oatmeal/

Recipe 2 adapted from Allrecipes.com http://allrecipes.com/recipe/55334/whole-wheat-pumpkin-applesauce-muffins/

Recipe 3 adapted from Gimmesomeoven.com https://www.gimmesomeoven.com/pumpkin-no-bake-energy-bites/print/