Top 5 Nutrition Noshes and Weekly Wisdom

Nutrition Nosh One. Wisdom.

I appreciate my Mom so very much. I appreciate all Moms very much. I cannot imagine how hard it is to be a Mom. Just think of the journey. No journey is the same and no journey is easy. No child is easy. In my eyes, it is the most difficult and challenging job on the market. I know my Mom has had her struggles and I also know she has had many joys. I know I might have been one of her biggest struggles and I hope one of her biggest joys. There is nothing I can do to repay my Mom for all she has done. She has comforted my tears and fears, kept me safe and alive, kept me fed with good nutrition and food, and hugged me when I wasn't so huggable. I know I was (and maybe still am on occasion) a pain in the ass sometimes, but I also know I am loved so very unconditionally. That is the beauty of our relationship. One we only share. I am so glad she chose me to be her daughter and I am so glad she was chosen to be my Mom. 

Nutrition Nosh Two. Weekly Conversation.

My conversation today is with my beautiful Mom, Ruth.  

I was excited to sit down today with my Mom on Mother’s Day, which is a very special day. I always go back and see her every year and just celebrate her being my Mom. In a conversation a couple of months ago, my mom made the sweet comment that she was the “original dietitian.” That is when the light bulb went off and I thought it would be a great idea to do a special Mother’s Day podcast with my Mom (and hopefully more). My Mom is great and I love her with all my heart. She really is the inspiration of me becoming a dietitian and I am very thankful.

Please click here to enjoy my very special conversation with my Mom this past Mother’s Day

Nutrition Nosh Three. Week in Review. 

May is the start of warmer weather here in Iowa. We start to shed some layers of clothing, but sometimes a little too soon. I was fortunate to attend an event put on by the Iowa Food and Family Project with these lovely ladies, Paige and Anne. We started the day bright and early at 4:30 am without realizing how cold it was outside. While we shared information about local food products, we snuggled and drank a lot of coffee. The event's focus was centered around the local farms and food the great state of Iowa has.  We even had the privilege to meet the new Secretary of Agriculture, Sonny Purduehttps://www.usda.gov/. To make the day even more fun, we partnered with the guys behind Tres Mentes Salsa, a delicious and local salsa made right here in Des Moines. If you haven't tried their salsa, you are missing out!  I always have a container of their medium salsa in my fridge for to use as salad dressing, tacos and a great topper for baked proteins. 

An exciting year of FNCE is approaching in October and I am still trying to figure out if I am going to attend this year. The Academy of Nutrition and Dietetics is celebrating 100 years in their hometown, Chicago. It is very close to me this year, so I will be considering it pretty hard. I know it will be the most exciting one yet to see where our profession is headed in the next 100 years. 

I enjoyed a lovely breakfast at my favorite local spot, Cozy Cafe. I can walk to it from my house, so it balances out my latte and enormously delicious portion of hash browns. The food here is homemade, fresh and yummy. You should see their selection of homemade pies and muffins. I am pretty confident a plateful of hash browns and a latte are the way to go for breakfast. Top that off with great company and conversation and I am in weekend heaven. 

On Mother's Day, I jotted home to spend the day with my special lady. We really didn't have anything planned so that lead to opening up a bag of Cheetos (which is one of my Mom's and I favorite crunchy snacks). If I haven't shared this before, I like to eat Cheetos with a fork. It prevents the orange, cheesy finger madness and I also can't overdue it on those crunchy suckers. They best part about my weird fork-eating Cheetos habit, is my friends know me so well, they send me pictures of others doing the same thing!  My friends Carlena and Jenny both send me pictures of their littles munching down our favorite snack with a fork. If anyone else shares in this ritual, send me pictures please. I would love to see them!

We did eat something else besides Cheetos. I was trying to think of something easy and fun for a sweet treat for Mom and Gramma on Mother's Day. A yogurt parfait kept coming to mind, but I wanted to mix it up. As I was contemplating a change of dessert and wandering through the ice-cream aisle, I spotted the waffle cones and bowls. What a perfect vessel for a yogurt parfait!  It was fancy, fun, easy and delicious. 

Mother's Day Parfait

Serves 4

4 - 5.3 ounce containers of Dannon Vanilla Light and Fit Greek Yogurt

2 large prepared blueberry muffins, cut into cubes and divided

1 cup of granola, divided

2 cups of fresh fruit, diced and divided

4 waffle bowls

1. Place divided blueberry muffin in each bowl. 

2. Top with container of yogurt.

3. Sprinkle 1/4 cup of granola on top of yogurt.

4. Top with 1/2 cup of your favorite fresh fruit. 

Nutrition Nosh Four. Workout Playlist of the Week. 

Of course it is Mom inspired!  Dance party in the living room anyone? 

Click here for some fun songs you probably haven't heard but I know you will like!

Nutrition Nosh Five. What I Love Right Now.

Well hello there. 

If you have ever had a morning flight on United Airlines and are in need of much needed travel nutrition, you may have encountered one of these tasty treats. Insert Stroopwafels. Until recently, I have only had them when I was traveling. After posting a picture of a recent Stroopwafel flight on my Instagram, I received confirmation of Stroopwafel retail spottings across Des Moines.  One of those locations was less than 1/2 mile from my house. Since they appear to be infiltrating Walgreens, if you haven't had one of these Dutch delicacies, you must give them a try. (Are you picking up on the waffle obsession this week?). There are many different brands out there, so I cannot speak to any other brand or flavor but the original from Daelamans. My favorite way to enjoy is to place one of the toasted waffles filled with caramel, cinnamon and real bourbon vanilla on top of a piping hot cup of coffee. The waffle and caramel inside starts to soften and the sweetness pairs perfectly with the bitterness of the coffee. I obviously stocked up on a few that day of discovery. Then I went online and realized there is chocolate ones, bags of mini ones and I can even get them by the case. I might be in a little trouble!

~AE

Wisdom Wednesday

Everyday I battle with my alarm clock and waking up to work on my fitness in the morning. It is the one thing I need to do everyday, for myself, to place myself in the right state of mind to conquer the day. It is also the most important appointment I set during my day. Bosses do not cancel important appointments. Remember to make yourself a priority, no matter what!

Week in Review

This week was a little different but entirely fun because I had the opportunity to make new connection with people I meet along my journeys as a registered dietitian. I was asked to be a part of a panel discussion for musicians to answer questions about healthier eating while on the road for the Des Moines Music Coalition Music University. It was a pleasure meeting and conversing with Jessinda with Bankers Trust and David with Green Room Music Source. 

I ended the week going to visit my momma and family back in Panama. We ended up having so much fun, we forgot about making the planed roast, carrots and potato dinner. Oooppsss!  So I ended up whipping up grilled cheese on my momma's legendary homemade bread and pairing it with veggies and ketchup! Yum!

Workout Playlist of the Week

Here is what I am listening to this week to keep me motivated. Click here to get my playlist!

What I Love Right Now

With the start of fall, I am all about warm and cozy. Since tea is my all-time favorite beverage, and Oprah Chai has always been one of my go-to's, I was excited to find the Oprah Cinnamon Chai flavor. It is a must try if you enjoy chai flavor. Funny thing is, I was sprinkling cinnamon in the plain chai!  I also am giving my almonds a sabbatical and replacing them with hazelnuts (no not Nutella, real deal hazelnuts).  A serving size is actually about the same as almonds and sport about the same amount of fiber. I am also excited about the magnesium content, to help my calmness continue throughout the day. 

The recipe I am crushing on right now is courtesy of Chef Stacey. Freekah is such a delicious whole grain and is very versatile. This is a must make for fall breakfasts. Freekah has a light smoky flavor and a nice chewy texture that compliments berries and yogurt. The Cinnamon Chai and these berry parfaits are a very satisfying warm and cozy breakfast. Click here for the full instructions and more mouth-watering pictures. 

~AE

My Friday Favorite: Add a Little "Pop" to Your Summertime Party

Summertime is the most adventurous season of the year. We pack our evenings and weekends with as many activities as possible to take advantage of the longer days and beautiful weather. In the midst of all the madness, our friends and family schedule events and gatherings to reconnect and spend quality time together. What will be the common denominator at all these exciting functions?  Food, of course!  Burgers, brats, hot dogs, potato chips, crackers, dips, pasta salads, brownies, cookies, cupcakes and countless other tempting, delicious and calorically dense eats. 

It the midst of all of ours summertime favorites, we forget about one of the most healthy and versatile snacks in the grocery store, popcorn. I have rediscovered my love for popcorn and have decided to make this my go-to summer snack for get togethers at my home and 

away from home. Almost everyone I know really loves popcorn too and I have come up with a few fun ways for you to add a little "pop" to your next party. 

This adventure all started with a little trip to my kitchen and I was only going to make my popping good creations from what I already had in my house. This is the best thing about popcorn, you can make creations of any combination your taste buds love:  from sweet to spicy, savory to sour. Popcorn compliments a wide variety of flavors and can be a lot of fun to eat. 

I always have microwave popcorn in my pantry and one of my favorites is Iowa-grown Jolly Time Pop Corn. Jolly Time has a registered dietitian approved line of healthy options:  Healthy Pop Butter and Kettle Corn, in large bags and mini bags, Healthy Pop Low Sodium, Crispy White and Caramel Apple.  All of these tasty flavors are only 20 calories per cup popped and are a good source of energy boosting whole grains and fiber. Since they are so low in calories, it leaves a little wiggle room to add a few indulgent ingredients of your own. Shall we start with one of my favorite creations out of my kitchen?

I am a HUGE fan of chocolate and I pretty much always have dark chocolate chips on hand to curb my "occasional" sweet cravings. I knew this would pair perfectly with the sweet and rich flavor of coconut. 

I like the pairing of dark chocolate with toasted coconut. So I measured out 1/2 cup of coconut and placed it in a pain heated to medium. Watch the coconut closely while constantly stirring to prevent it from burning. Once it is lightly brown, remove from heat. 

I recommend dividing your freshly popped popcorn into 4 bowls and equally divide the toasted coconut flakes, sprinkling on top. Divide 1/4 cup of dark chocolate chips between the 4 bowls. Melt 1/4 cup of the dark chocolate chips, melt and drizzle the chocolate over the 4 bowls. 

Yummmmmm!

The next surprise from the kitchen is a simple one, but involves my most favorite dried fruit:  golden raisins. All you need is 1/4 cup shelled pistachios, roughly chopped and 1/4 cup of golden raisins. Divide your freshly popped corn into 4 bowls and equally distribute the pistachios and golden raisins. Enjoy!

Drum roll please.........For the grand finally of my pantry popcorn party, this is hands down my favorite. Summer would not be summer without basil and tomatoes in mouth-watering caprese fashion.

Popcorn does not need to be limited to shelf stable add-ins, fresh and full of flavor toppings can really compliment the crunch of popcorn. All you need is 1/2 cup freshly shredded Parmesan, 1/2 cup of ribboned fresh basil leaves, 1/3 cup roughly chopped sun-dried tomatoes and 1 teaspoon of freshly cracked black pepper. 

For this creation, I like to place the 1/2 the freshly popped popcorn on a large plate for sharing. The first layer I top with half of all the toppings. Then I top that with the rest of the popcorn and repeat. I recommend making sure the popcorn is nice and warm so the cheese melts, and the heat warms the basil and tomatoes to intensify the flavor. 

Your welcome!

At your next get-together, consider forgoing the potato chips, brownies and cupcakes.  Take a "shopping" trip around your kitchen and see what flavorful, healthy, satisfying and 

posh treats you can create for your guests with my longtime favorite summertime snack:  popcorn. 

AE

Louisville, Kentucky: Hot Brown, Derby Pie, and Chocolate!

On my bucket list has always been to head to Louisville (significantly pronounced Loo-a-vul, yes that's correct folks) for the Kentucky Derby, but it didn't happen on my first trip to this fun city. I was there for work, so not much free time to explore, but I managed to see a few noteworthy spots. 

First stop was of course, KFC!  We couldn't resist sending our co-workers back home this hilarious picture. Jenny, Laura and I knew it would get a few laughs. Little did they know I was going to drag them on a little adventure.

We stayed in the very upbeat area of Louisville called 4th Street Live!  In historic downtown, this area is thriving with entertainment, shops and endless places to dine. It is a great area to walk around during the day or at night. Great ambience and it was easy access from our hotel. We didn't stay long in the 4th Street Live! area, because we were headed on my "must do" adventure to The Brown Hotel.  The Brown Hotel is a Louisville legend and is on the National Register of Historic Places. But most importantly, it is the place where my favorite sandwich was created.  The Brown Hotel is the home to fabulous dining options and this particular night, we were going to treat ourselves to dinner.

We made our voyage into the hotel and immediately, we were in awe of the beauty of the hotel and it's grandeur. As we walked upstairs to The English Grill, the experience was first class from the time we were seated, to when we left. I will be honest, I was not expecting this dining experience, but was so glad we did. The décor of The English Grill was pure Louisville. Leather, paintings of horses and rich wood with English style windows.

We started off dinner with salads and of course cocktails. I myself had to indulge in their Old Fashioned made with Old Forester Bourbon. One of the best ones I have ever had.

And then it was time to open the menu for the true reason of my choosing to dine here. The legendary, the one and only, Hot Brown Sandwich. I will let the description do all the talking.

The very first Hot Brown sandwich I had was with my dad when I was in my early teens. We had a special Dad and daughters day and he took us to a restaurant called "Doodles." We were seated outside on the warm summer day and our table was draped in a paper "tablecloth" with a container full of crayons and markers so we could doodle while waiting for our food. The Hot Brown sandwich is special to me because of that wonderful day with my Dad and sister, as well as tickling every one of my taste buds. 

Here is the history behind this now legendary dish from The Brown Hotel website and can be found here.

"In the 1920's, the Brown Hotel drew over 1,200 guests each evening for its dinner dance. By the wee hours of the morning, guests would grow weary of dancing and make their way to the restaurant for a bite to eat. Sensing their desire for something more glamorous than traditional ham and eggs, Chef Fred Schmidt set out to create something new to tempt his guests' palates. His unique dish? An open-faced turkey sandwich with bacon and a delicate Mornay sauce. The Hot Brown was born!

Available in our restaurants, bar and through in-room dining, the Hot Brown continues to exemplify our unending dedication to serving our guests. Such culinary prowess and commitment, of course, doesn’t go unnoticed. The Hot Brown—a Louisville tradition with worldwide appeal—has been featured in Southern Living, The Los Angeles Times, NBC's Today Show, ABC News with Diane Sawyer, Travel Channel's Man v. Food, and The Wall Street Journal, and is a regular entry in many of the world’s finest cookbooks."



CHECK. THIS. OUT!  How delicious does this look?  It tasted even better. All my dreams came true with the first bite. The Brown Hotel so graciously gives out the recipe for this tasty treat.

The Legendary Hot Brown

• 1 1/2 tablespoons salted butter
• 1 1/2 tablespoons all-purpose flour
• 1 1/2 cups heavy cream 
• 1/4 cup Pecorino Romano cheese, plus extra for garnish
• Pinch of ground nutmeg
• Salt and pepper
• 14 oz. sliced roasted turkey breast, slice thick
• 4 slices of Texas toast (crusts trimmed)
• 4 slices of bacon
• 2 Roma tomatoes, sliced in half
• Paprika
• Parsley

In a two-quart saucepan, melt butter and slowly whisk in flour until combined to form a thick paste or roux. Continue to cook roux for 2 minutes over medium-low heat, stirring frequently. Whisk heavy cream into the roux and cook over medium heat until the cream begins to simmer, about 2-3 minutes. Remove sauce from heat and slowly whisk in Pecorino-Romano cheese until the Mornay sauce is smooth. Add nutmeg, salt and pepper to taste.
For each Hot Brown, place one slice of toast in an oven safe dish and cover with 7 oz. turkey. Take the two halves of Roma tomato and two toast points and set them alongside the base of turkey and toast. Pour half of the sauce over the dish, completely covering it. Sprinkle with additional cheese. Place entire dish under a broiler until cheese begins to brown and bubble. Remove and cross two pieces of crispy bacon on top. Sprinkle with paprika and parsley and serve immediately.

After training on the second day, Laura made the request to have another Louisville tradition, Derby Pie. Again, it lead us back to The Brown Hotel and hang out in their lobby bar, that also serves food. We indulged in Lobster Mac and Cheese and then this masterpiece. We all should have shared a piece, but ended up each having our own. Needless to say, this dessert was worth every calorie of chocolate, walnut and sugar bliss and having to unbutton my pants upon my return to the hotel. As we waddled back to the hotel, we stopped in this adorable chocolate shop and found out it was so much more.

Art Eatables has only been in this world since 2011 and this family-owned business creates hand-crafted (yes, that's right, everything is done by hand) bourbon truffles and other confectionery delights. The shop is cozy and full of love. You can tell by the different candies and truffles, the passion put into each piece. We each had a sweet sample and I was hooked. This is the worlds FIRST Bourbon-Certified Chocolatier. Please check out their story and make sure to look at their online store for treats for a special someone.

Since I was full of Derby Pie, I ended purchasing some as gifts for friends and family. I also purchased a Louisville must have candy, the Modjeska. These caramel covered homemade marshmallows were amazing and named after the infatuation of a confectioner and a Shakespearean actress.  I wish I would have bought 5 bags. Check out the history of the Modjeska here.

This corner of the store featured all the different bourbons and truffles made with them. I purchased  mint julep truffles, signature bourbon truffles and the Old Forester truffles because of my Old Fashioned experience.

Louisville, I will return!  We did not get to spend a lot of time together, but you have a lot to offer than just a horse race. The Derby will just have to wait... I will save that for a May trip in my future. I will also stay a few extra days to enjoy more of the great history and great food you have to offer. Until we meet again!

AE

Thanksgiving: The OG GBC (Green Bean Casserole)

There is not a lot that can compete with a green bean casserole (GBC) at Thanksgiving (ok well if my friends chimed in, corn casserole would kick GBC out of the running). Sure, there are a lot of "fancier" casseroles out there, you know ones made with fresh green beans and homemade sauce and other special twists. But this girl likes the OG GBC.

The best part about this whole experience is I have not made GBC in a long time. So I will be honest, I forgot what was in the casserole. With Friendsgiving fast approaching, I volunteered my culinary skills to bring the GBC. As I was wandering around the grocery store (of which I work at), my friend Stacey (who happens to be the best chef I know) asked me what I was doing because of the massive look of confusion and me doing a recipe search on my phone. Thankfully, Stacey helped this lady out and told me exactly what I needed to make the OG GBC. With one tiny secret...

Diced baby bellas sauteed in butter.

3 tablespoons, melted to be exact.

Over medium heat...

For about 5-7 minutes or until they are a golden brown.

Then pop open 2 cans of canned cut green beans. (I was leaning toward the French style green bean because it is my all-time winner of the canned vegetable in Anne's world, but Stacey said she preferred the cut and I was sticking to her expertise on the GBC).  One of my dietitian tricks is to rinse off the green beans to reduce the sodium content but not the taste.  No worries, plenty of salty goodness even after a good rinse off.  (I love my colander, it was my Grandma Jose's..vintage).

Then I prepare my beautiful white dish by popping open the 2 cans of cream of mushroom soup mixed with 1 1/2 cups of milk, 1 1/2 cups of fried onions, the beautifully sauteed mushrooms and my secret ingredient, 1/2 cup of grated Parmesan. Mix until well incorporated.

Toss the green beans into the pool and coat them with the creamy goodness.

Make sure to hold onto a good 2 cups of the crispy onions for the later part of the baking magic.

Preheat your oven to 350 degrees and bake for 20 minutes. Place the remaining onions on the top of the casserole and bake for an additional 15 minutes.

And there you have it, my OG GBC masterpiece!  Whatever traditions you have on Thanksgiving, they are original to you and to your family. Holidays are time to enjoy family, friends and food. As a dietitian, everyone thinks I am always on the hunt for a healthier version of holiday recipes, but there are certain things that should just remain the way you always remembered them.

Happy Thanksgiving to you and yours.....