Recipe: Fish and Corn Chowder
Post by Olivia Martino, Registered Dietitian and Co-Owner, Nourish Northwest
I think we are temporarily slipping back into soup season here in Portland, and from what I hear in many other places around the country as well. This soup perfectly bridges the gap between spring and summer. It’s light and refreshing, yet satisfying. It’s one of my all time favorites!
Unfortunately, tilapia is a fish that is primarily farm raised (I’m working on researching how/if you can get it wild caught). Since I learned that fact, I am planning on switching the fish in this soup to cod. Any other white fish would do, or this could easily be made into a vegetarian soup.
Fish and Corn Chowder
Adapted from EatingWell: July/August 2007
6 servings, about 1 1/4 cups each | Active Time: 45 minutes | Total Time: 45 minutes
Ingredients
2 ounces pancetta (optional)
1 teaspoon canola oil
1 stalk celery, diced
1 leek, white part only, halved lengthwise, rinsed and thinly slice
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
4 cups reduced-sodium chicken broth
8 ounces Yukon Gold potatoes, diced
2 cups fresh corn kernels, (about 4 ears)
1 1/2 pounds tilapia or cod fillets, cut into bite-size pieces
1 teaspoon finely chopped fresh thyme
1 cup half-and-half
2 teaspoons lemon juice
2 tablespoons chopped fresh chives, (optional)
Preparation
Chop pancetta and cook in a large Dutch oven over medium heat until crispy, 3 to 4 minutes. Drain on paper towels.
Add oil to the pan. Add celery, leek, salt and pepper and cook until the vegetables just begin to soften, about 2 minutes. Add broth, potatoes and corn. Bring to a gentle simmer. Cook until the potatoes are just tender and the corn is cooked through, about 8 minutes. Stir in tilapia and thyme; return to a gentle simmer. Cook until the tilapia is cooked through, about 4 minutes more. Remove from the heat.
Nutrition
Per serving : 288 Calories; 10 g Fat; 4 g Sat; 3 g Mono; 78 mg Cholesterol; 21 g Carbohydrates; 31 g Protein; 2 g Fiber; 453 mg Sodium; 598 mg Potassium
Recipe: Wheat Berry Salad
Post by Olivia Martino, Registered Dietitian and Co-Owner, Nourish Northwest
This post is inspired by my Spring Cleanse Group. They are over halfway done and are starting to re-introduce foods back into the diet. Today they are bringing back grains and I know they have never been so excited to eat oats and quinoa in their lives.
One of my favorite things about this recipe is that it calls for an ingredient that is now a kitchen staple of mine: raspberry vinegar. After using it for this recipe you will have the bottle in your pantry, ready for you to whip up a quick and easy vinaigrette anytime. Just mix with olive oil, salt and pepper and you have a wonderful dressing for any salad.
Wheat Berry Salad
Adapted from eatingwell.com
6 servings, about 1 cup each | Active Time: 25 minutes | Total Time: 2 hours
Ingredients
Wheat Berries
- 2 cups hard red winter-wheat berries (see Tips)
- 7 cups cold water
- 1 teaspoon salt
Salad
- 1/3 cup freshly squeezed orange juice
- 1/3 cup dried cranberries
- 1 large Fuji apple, unpeeled, diced
- 1 bunch arugula or spinach, chopped
- 1/2 cup pecan halves, toasted (see Tips) and coarsely chopped
- 3 tablespoons raspberry vinegar
- 3 tablespoons extra-virgin olive oil
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- Optional crumbled ricotta salata or feta cheese (*if not on cleanse)
Preparation
- To prepare wheat berries: Sort through wheat berries carefully, discarding any stones. Rinse well under cool running water. Place in a large heavy saucepan. Add water and 1 teaspoon salt. Bring to a boil over high heat, then reduce heat, cover, and simmer gently, stirring occasionally, for 1 hour. Drain and rinse. Let cool to room temperature. (Makes about 4 1/2 cups.)
- To prepare salad: Combine orange juice and cranberries in a small bowl. Let stand for 15 minutes.
- Combine 3 cups of the cooked wheat berries, apple, arugula or spinach and pecans in a large bowl; stir gently. Drain the cranberries, reserving the juice. Stir the cranberries into the wheat berry mixture. (Refrigerate the extra cooked wheat berries for up to 2 days or freeze for up to 1 month.)
- Whisk the reserved orange juice, vinegar and oil in a small bowl until combined. Season with 1/4 teaspoon salt and pepper. Pour over the salad and stir gently to coat. Refrigerate for at least 30 minutes to allow the flavors to combine. Sprinkle with cheese, if using. Serve cold or at room temperature.
Foraged Foods
Post by Olivia Martino, Co-owner and Registered Dietitian, Nourish Northwest
This is a really fun time of year to go to the farmer’s market. The vibrancy of red strawberries gives us a feeling of excitement and anticipation about what’s coming. But the farmer’s market stands are really only boasting a few different types of harvest right now; it’s not yet time to rely on them for your whole entire grocery shopping. At first I looked at this as a reason to avoid going to them. Knowing that my time is always limited and I would still have to take a trip to New Seasons, I put off my first farmer’s market trip till this weekend. But amongst the flats of hood strawberries I found a few unique foods that will only be there for a small window of time. I now have a totally different take on this situation, and see the spring farmer’s market trips as a rare opportunity that must be seized. I left with my bag full of garlic scapes, fiddlehead ferns and sea beans, ingredients that I knew were about to lead me on a culinary adventure.
I had experimented with garlic scapes (also known as garlic spears) the previous week. Garlic scapes are the tops of the garlic bulb that shoot out of the ground in early spring. They taste like garlic but have a milder flavor. I have heard that they make a great addition to pestos but since I had never had them before, I wanted to experience their flavor all by itself. In a large saute pan I melted a mixture of butter and olive oil. When that started to sizzle, I added in a pinch of red pepper flakes. I trimmed the ends off of the scapes and then chopped the remainder into 1 inch pieces and added to the pan. After sauteeing for about 5 minutes I added a few splashes of white wine and continued to saute until the stems were very tender. My first few bites, i was unimpressed. I hadn’t let them cook long enough and didn’t get much flavor out of them. But after I patiently waited for the rest to tenderize, I quickly fell in love with this food. The texture are flavor were delicious. I served them alongside a simple piece of baked cod. I will definitely be rushing to the market for these until their season is over.
Sea beans are a salty sea vegetable that can be found in estuaries. The ones I purchased were from near Seaside, Oregon. I have tried to forage for these on the coast on two separate occasions but was unable to find them. When I saw them at the market, I had to snag them and I bit into one immediately. The taste is best described by Shauna Ahern of glutenfreegirl.com, “Have you ever spent an entire day at the beach, jumping the waves, eating peaches with sand on your hands, sitting in the sun just long enough to dry off, then jumping back into the ocean? Ever licked your skin at the end of that day? That’s what a sea bean tastes like.”
Sea beans are best eaten immediately, by themself or in salads. Since I wanted to preserve them longer I decided to pickle them. I followed Shauna’s recipe for quick pickled sea beans.
Fiddlehead ferns are the tips of unfurling ferns. They have a mild flavor that some describe as a cross between green beans and asparagus. They have a slight crunch to them and are best sauteed with a little butter or olive oil. Again, these treats don’t last very long after harvest, so prepare them soon after you get them.
Since I had eaten the garlic spears and fiddleheads by themselves already, I wanted to create a one pot dish with them. I created a Spring Risotto and the result was delicious!
Spring Risotto
Adapted from thekitchn.com
serves 4 to 6
Ingredients
1 1/2 cups fiddlehead ferns
1 bunch garlic spears, ends trimmed and sliced into 1 inch pieces
3 tablespoons butter, divided
1 1/2 tablespoons extra-virgin olive oil
2 large leeks, white and light green parts only, washed well, and diced
1 clove garlic, minced
1 shallot, minced
2 cups arborio or carnaroli rice (also called risotto rice)
1/2 cup dry white wine
approximately 5 1/2 cups hot vegetable or chicken stock
6 ounces dungeness crab, picked
zest of 1 large lemon
1/2 cup grated parmesan cheese
Salt and pepper, to taste
Preparation
Start by preparing the vegetables. Boil a medium sized pot of water, and have ready a large bowl of ice water. Thoroughly wash the fiddlehead ferns, then rub them in a kitchen towel to remove any of the brown paper-like chaff. Cut off any brown tips or blemishes. Rinse again if necessary.
Blanch both the garlic scapes and fiddlehead ferns for about 2 minutes, until bright green, then plunge into the ice water bath to stop the cooking. Set aside.
Bring the broth to a simmer in a medium saucpan, then cover and keep warm over medium-low heat.
In a large heavy-bottomed pot, heat the oil and 1 1/2 tablespoons of butter over medium-high heat. Add the leeks, shallot, and garlic, and saute until tender and almost translucent — about 5 minutes. Add the fiddleheads and garlic scapes and saute one more minute.
Add rice, and stir until grains are translucent at their edges but still opaque in the center, about 3 minutes. Add wine, and stir until liquid is almost completely absorbed. Add the warm stock by the cupful, stirring until rice has absorbed nearly all of the liquid before adding the next cup.
When rice is almost done (about 15 minutes), stir in the crab and the lemon zest. Stir in the last 1/2 cup of stock, then add the cheese and remaining butter.
The risotto should be creamy and tender, and the vegetables cooked but with a remaining firm bite. Serve immediately.
The Cleanse From A Skeptics Perspective-Part 2
Post by Natalie Clements, Pilates, Boot Camp, and TRX Instructor at Nourish Northwest
In our last post, my fiancé, Drew, and I shared a bit of our experience doing Nourish Northwest’s 12-day cleanse. It’s been about two weeks since the cleanse wrapped up, and we’ve had a bit more time to let the experience sink in. Despite our very different experiences, we both are so glad we did it, and walked away with some important lessons that might just actually stick! They’re lessons that can apply to anyone, any time of year…
Caffeine has a huge effect on your body, whether you realize it or not.
Drew used to drink a TON of caffeine so we expected quitting cold turkey to be tough for him, but even my 2 or 3 cups-a-day habit left me with a pounding headache the first few days of the cleanse. Our bodies’ reactions were a huge eye opener for both of us, and we couldn’t help but admit that this obvious dependency made us a bit uncomfortable.
Since the cleanse, neither Drew nor I have had any caffeine, and we feel great! I still can’t believe it, but both of us are sleeping better, feel more alert during the day, and I feel a lot less shaky!
What we realized is we both drink a lot of our coffee and soda out of habit. We both get it for free at work, it’s convenient, and it gives our mouths something to do! Maybe your mouth has less A.D.D than mine (I would have killed for some gum the first few days), but regardless, here are some non-caffeinated, natural options to try if you want to limit your caffeine:
– Warm water with lemon
– Sparkling water with lemon and/or lime
– Still or sparkling water with muddled berries, cucumber, or other fruit.
– Herbal teas (Starbucks unsweetened Passion Iced Tea is my personal favorite!)
– 100% fruit or vegetable juices
Your body is trying to tell you what it needs…you’re just not listening.
For as long as I can remember, Drew and I have debated not only how much caffeine he drinks, but the amount of fast food he ate, and his sleeping habits. I always said, “You don’t know how bad you feel, because you don’t know what good feels like.” I’m not trying to say I was right, but I wasn’t wrong 🙂
No, our eating habits aren’t perfect, but cutting out all the processed gunk and chemicals has given him a newfound energy; he’s sleeping better, and for the first time in years, has been waking up feeling refreshed.
What it really comes down to is giving yourself permission to listen to your body. This is easier on a short term cleanse, but it’s something we all should work on doing a better job of.
Are you hungry? Eat.
There’s so much “noise” today about what you should eat and what you shouldn’t, how many calories you should take in, how you should eat…With the cleanse meal-plan, all of that was laid out for us. During those 12 days we were able to quite the noise, and just eat when we were hungry. Are you a bored or “emotional eater” like me? Eat enough raw fruits and vegetables and not only will you get sick of snacking, but you’ll realize that you don’t need all that extra stuff to feel full.
Are you tired? Sleep!
There were three nights on this cleanse that Drew and I were in bed before 8:00. Do you have any idea how long it’s been since that happened!? Since we went to bed even before 10:00!?
For some reason knowing we were doing this cleanse, again, was that opportunity to give ourselves permission to slow down and relax. We were able to get everything done we normally would, we just didn’t keep making excuses to stay up. My body was tired, so I went to bed instead of snacking and plopping on the couch to watch Dexter. …I’m going to keep working on this one!
To eat healthy meals all day long, you HAVE to plan ahead
You’ve probably heard this one a million times but it really is true, and it pertains just as much to this cleanse as it does any healthy food plan. I wish I could sugar coat it for you, but I’d be lying if I said eating healthy was easier than going through a drive-thru, or grabbing a meal out of the New Seasons freezer; it takes time and a little forethought.
One of the best parts of the Nourish cleanse was that we had an entire 12-day meal plan made out for us! It took any of the stress and guess work out of what we could or could not eat for the day, and forced us to try some new, delicious recipes we wouldn’t have otherwise.
It might take more time, but it doesn’t need to be overwhelming; eventually it will become habit. Here are some simple tips to get you started:
– When you’re making dinner, make enough for lunch tomorrow; in fact any meal you’re making, double or TRIPLE it! This will save a ton of time, and I promise, once it’s heated up, you won’t even know your oatmeal’s been sitting in the fridge for a week.
– Before putting groceries and produce away, chop, chop, chop! It’s a lot easier to throw together a recipe if your onions and vegetables are already cut.
– Pack your meals the night before. This was a huge one for Drew and I- you’d be amazed at how much stress it cuts out of your morning routine when you can grab a bag out of the fridge and go.
You’re stronger than you think. It’s okay to say, “No thank you, I’m on a cleanse.”
A lot like if you were avoiding foods on a diet, restraining from foods during a cleanse can be really difficult. A cleanse is technically “optional,” so in social situations, or when the smell of an outdoor barbeque comes wafting by, it can be extra hard to resist and convince yourself to say “no.”
This can be hard with any healthy meal plan, or even fitness program, so being as open and upfront with other people is the best option. I still have a hard time with this, but it never fails- somebody, somewhere will question why you can’t eat just one piece of cake, or why you don’t want a beer. This doesn’t mean you have to hide at home and avoid social situations, or constantly jump on a soap box and defend this week’s eating habits, but letting people know beforehand and preparing them makes for the best situation for everyone!
Drew and I went to a friends’ barbeque on one of the most restrictive days of the cleanse, where we were only allowed vegetables, fruits, nuts and beans. In the past I might have avoided going or eaten a ton beforehand in hopes that it would hold me away from the snack table, but instead we just volunteered to take some dishes we could eat!
Food and drinks aren’t the only option to catch up with friends
This seems so easy, but how often have you complained that all there is to do with friends is eat out or drink? I know I have, but after all, we live in Portland!? The options for good food or fun new restaurants to try are endless, but believe it or not, so are your other options!
For example, instead of going out to brunch with friends one of the days, we went for a double-date hike on Mount Tabor. It was so much fun, and such a great excuse to get outside and moving! Whether it’s bowling, batting cages, a game night, or just going for a walk, finding different things to do with friends can be a incredibly fun, and welcomed change.
Your wallet and waistline will thank you.
Hard things in life are better done together
There is no way I could have done this cleanse without Drew and everyone at Nourish. Having a support group that understands where you’re coming from and how you’re feeling is so important. Whether you chose to join the next Nourish challenge and do the cleanse, or are tackling another goal, find people you can vent to, get advice and inspiration from, and who will hold you accountable.
Drew has put up with a lot from me and my allergies, and has adjusted his lifestyle in more ways than I can count. The cleanse wasn’t easy, but ended up being so worth it and was a great lesson in what we’re capable of together. And whether we do this cleanse once a year, or never again, what’s ultimately important is finding that happy balance, and a healthy lifestyle we can maintain.
After all, we’re signing up for “better or for worse” – he just happened to see me at my worst 🙂
Whaddya Say We Do Another Year????
Post by Olivia Martino, Registered Dietitian and Co-Owner, Nourish Northwest
Six years ago, Paula Jahn and I had a vision. We wanted to create a place where people could come and learn how to live a healthier lifestyle. We wanted this place to change the way people thought about food, nutrition and exercise. We wanted to share our excitement over how delicious healthy food can taste and how powerful eating well and moving can make you feel. Most importantly, we envisioned this place to become a community; a place to gather, prepare wholesome meals, enjoy the company of friends and to sweat.
One year ago today, Nourish Northwest opened its doors. Natalie, Paula and I sat around a table, waited and speculated on who our first “real customer” would be. I don’t think anyone came to that first TRX class at 5:30 on Monday, May 21st. But just as we started to feel slightly disheartened, a few people walked in the door ready for our 7 pm Zumba class. Then they all came charging in and we had a class of 11! We danced, we sweated, we laughed and we started building our community.
A lot has changed over the past year. We’ve had just as many trying times as successes. We’ve had clients and staff come and go and some classes have done the same (who remembers Tabatilates???). Paula and I worked out A LOT in those early days, just to have some people in every class. Now, our client list includes a few names that I don’t even know. But what will never change about Nourish, is that I know I will get to know those clients soon. They will become friends with our other clients, staff and Paula and I. We will teach them how to prepare a kale salad one night and then sweat along side with them in a yoga class the next morning. We are all working toward the same goal of becoming healthier, stronger and happier.
We want to say a HUGE thank you first to our incredible staff. Natalie, Jamie, Abby, Kamelia and Megan… you guys are AWESOME. You know how to push us all, make us feel empowered and most importantly supported. And an equally big thanks to our staff that has moved on to other adventures… you guys will always be an important part of our community! THANK YOU, THANK YOU, THANK YOU!
And to our amazing clients… you guys are exactly who Paula and I imagined. We love your energy, laughter and support. There’s no way to say it without sounding cheesy, but Nourish wouldn’t be here without you, or become what it is today. Paula and I thank you so much.
Also, thank you to our friends and family who have stood by us the past few years. Your encouragement and support have been amazing. We appreciate you every day, when we sit at the tables you built and look at our beautifully decorated walls. Nourish has truly been a community effort.
We have a ways to go, and we can only imagine what the next year will bring us in terms of change and growth. As always, let us know what we could do better and different. Your feedback is is so valuable to us and has completely shaped the way we have structured Nourish. And we can’t wait to see you all at our 1 year anniversary party this summer! Keep checking back for an exact date! This party is going to be FUN!!!!!
Happy 1 Year Anniversary Nourish Northwest Community!!!!!!
