Showing posts with label healthy cooking tips. Show all posts
Showing posts with label healthy cooking tips. Show all posts

Wednesday, January 25, 2017

From Feudies to Foodies


by Leslie Bonci, Director, Camp Delicious!

Although nutrition is a hot topic, it as an area fraught with confusion, crowding and confrontation. Food blaming, body shaming, and food phobia have created an environment of feud over food resulting in consumer distrust and mistrust.

As a registered dietitian, I spend a great deal of time translating nutrition recommendations and science into communicable, easily digestible bites. Credibility is key, but empathy, reality and practicality are all important as well.

What are some of the issues?
  • There is too much easily accessible nutrition information available 24/7
  • Just because we eat, it doesn’t mean that we are all experts in nutrition
  • What is trendy in food is not always the most nutritious nor is it always necessary
  • Good vs bad food mentality: Some people may have food allergies, intolerance and sensitivities so particular foods may not be good for them, but the only “bad” foods are foods that are spoiled
  • Self diagnosed nutrition concerns without medical justification
  • Too much emphasis placed on external look vs internal health
  • Culinary incompetency: we like to watch cooking shows, but the skills involved making a shopping list, going to the supermarket, and preparing food is becoming a lost art. Knowing how to shop and cook are survival skills
  • Sensationalism over science
  • Highlighting individual micro, phyto or macro-nutrients rather than entire food emphasis
  • Desire for immediate results with minimal effort
  • Shift away from shopping and meal preparation in favor of dining out, prepared meals or ready to eat/heat
  • Elimination without discrimination: there is NO need to cut foods out of your diet unless there is medical justification. Going dairy-free, gluten-free or fat-free may result in nutritional deficiencies over the long term
  • Focus on what to take off the plate rather than what is on the plate
  • Not thinking beyond the food to the eating environment and food habits
Let me offer some suggestions to create a better attitude about what we eat, and gratitude for our bodies:
  • Foods that provide the good for you: palate, physical benefits
  • Affordability and accessibility
  • Minimize waste
  • Get in the kitchen with food
  • Focus on what your body allows you to do
  • Don’t be a slave to the scale or a clothing size
Challenge yourself to be kind to your body, be mindful of what you choose to eat and find what gives you happiness, enjoyment and fun!

- Leslie

***

Leslie is the Owner of Active Eating Advice: be fit, fed and fearless. She works with individual clients, Carnegie Mellon University athletics, the Pittsburgh Pirates, Toronto Blue Jays, Kansas City Chiefs and the Pittsburgh Ballet Theatre. She strives to help her clients, viewers and readers cultivate a love for food, appreciate what fueling well does for the body, and communicate the message of being a foodie instead of a feudie.

Thursday, September 22, 2016

Camp Delicious Recipes

Don't know what to make for dinner - here are five easy, yummy recipes featured durigng our 2016 summer camp for teens. This collection of recipes by our guest chefs features foods that teens can make by themselves including quesadillas, pasta and even dessert.

CAMP DELICIOUS! ALUMNS: SHARE YOUR RECIPES
Do you have a favorite teen recipe to share? Tell us about your recipe and include a short bio about yourself. If you have an awesome recipe, please share it with the Luminari community. Tell us how you came up with your recipe and share a picture to have your recipe featured in our bi-monthly newsletter “LUMOS!”

GUACAMOLE 
(Recipe courtesy Leah Lizarondo)
Ripe Avocados {2}
Red onion {¼ small, chopped finely}
Garlic {½ clove, minced}
Lime juice {a splash}
Salt and pepper to taste

Pit avocados and spoon the flesh into a bowl. Add onion, garlic, a splash of lime juice and salt and pepper to taste. Serve alongside quesadillas OR with tortilla chips

FRESH SALSA 
(Recipe courtesy Leah Lizarondo)
3 large tomatoes {chopped}
1 green onion {finely chopped}
Cilantro {chopped to taste}
Lime juice {a splash}
Salt and pepper to taste

Chop tomatoes, place in a large bowl, add onion, cilantro, lime juice, salt, pepper and mix well.

QUESADILLAS 
(Recipe courtesy Leah Lizarondo)
Corn and flour tortillas {small}
Shredded cheese
Refried beans
Vegetables of choice:
Spinach
Olives
Zucchini
Peppers

Chop vegetables. Set aside. Spread a thin layer of refried beans on a tortilla, add vegetables and sprinkle on cheese. Place in a skillet and cook about 4 minutes on each side until cheese melts. Serve with guacamole and salsa.

***


GOURMET S’MORES
(Recipe courtesy Joe Triebsch)
Graham crackers: regular, cinnamon, or chocolate
Or:
Chocolate chip, lemon or oatmeal cookies; snickerdoodles
Milk or dark chocolate
Caramels
Peanut butter, almond butter, nutella
Marshmallows
Bananas
Strawberries
Raspberry jam

Toast marshmallows and select cookie of choice, add chocolate, add nut butter if desired, top with jam , sprinkles

***

MAC & CHEESE 101
(Recipe courtesy Chef Joey Hilty)
Cheese sauce
2 ¼ cups milk
3 Tbsp. butter
3 Tbsp. flour
1 Tsp. salt
Pinch of nutmeg
1 Cup grated cheese, more to
   taste (choose your favorite)

Place milk in a medium saucepan and bring to faint simmer over medium heat. In another medium saucepan, melt butter over medium-low heat. Add in flour and whisk until smooth. Cook for 2-3 minutes, whisking constantly, making sure mixture does not turn darker brown. Add heated milk to butter mixture one cup at a time, whisking constantly, until smooth. Continue to cook sauce until thickened slightly, about 5-10 minutes, stirring frequently.  Remove from heat; stir in salt and nutmeg.

MACARONI (Recipe courtesy Chef Joey Hilty)
1 ½  cups macaroni
2 Tbsp. salt
Boiling water

Fill small-medium pot ¾ water. Bring to a boil. When water is boiling add salt, to taste. Cook macaroni for 4 minutes, until tender. Drain.

To Serve: Put cheese sauce in pot, gently warm. Add cooked macaroni, stir to combine. Transfer to bowl, top with bread crumbs, green onion, caramelized onion, or any garnish of your choice.
***

CORN SOUP (Recipe courtesy Chef Trevett Hooper) 
4 Tbs butter
1 ¼ lbs corn kernels (from about 12 ears of corn), cobs reserved
6 Oz onions
1 Clove garlic
Pinch tumeric
1 Batch corn cob stock (below)
½  Cup heavy cream
1 ½  Tsp sea salt

Slowly sauté onions in butter with salt until soft. Add garlic and turmeric and cook for 2 minutes. Add corn and cook another 10 minutes until kernels are soft, being very carefully not to let corn brown too much. Cover with corn stock by 1” (you may not need all the stock). Cook for 25 minutes. Puree soup in a blender and pass through a sturdy strainer to remove solids. Add cream and season to taste. Adjust the soup’s consistency with leftover corn stock, if needed.

CORN STOCK (Recipe courtesy Chef Trevett Hooper) 
12 Leftover corncobs, cut in half
1 Onion, thinly sliced
1 Small bunch thyme
2 Garlic cloves, crushed
1 Bay leaf
2 Qt water

Put all ingredients in a pot and bring to a boil. Turn down to a simmer for about 45 minutes. Strain through a fine strainer.

***

HOMEMADE PASTA 
(Recipe courtesy Chef Kevin Watson)
2 Tbsp olive oil
3 Eggs
½ cup semolina

Put into a food processor, blend together and with the machine running slowly add in 1.5 cups flour
Mix until a ball of dough forms. If too dry, add a little water.

Take out of the food processor, knead ten times, cover with plastic wrap and let sit for 30 minutes. Use a pasta machine, or rolling pin to roll the dough out and make the noodles.

Sprinkle the noodles with a little semolina flour to prevent sticking. Put in boiling water for 4 minutes. After cooking the noodles, drain and add a little olive oil

FRESH MOZZARELLA CHEESE (Recipe courtesy Chef Kevin Watson)
Start with fresh mozzarella cheese curd (available at Pennsylvania Macaroni in the Strip District)

Tear into small pieces, like string cheese.
Pour hot water over the curd pieces, stir for 1 minute and let rest for 1 minute and then drain. Form the cheese curd into a ball using the ice water to cool your hands. Let  the cheese ball sit in the ice water for about 20 minutes to cool.
Then slice and enjoy!

Enjoy as is OR with tomatoes and basil
Mixed into pasta with fresh tomatoes, basil, garlic OR add sautéed vegetables, fresh mozzarella, basil and grated parmesan for a delicious meal.

***

CRISPY EGGPLANT (Recipe courtesy Randita’s Café/Randitas.com)
Eggplant cut into ½ inch circles
Soy milk
1 cup bread crumbs
1 Tsp salt
1 Tsp pPepper
1 Tsp garlic powder
Oil for browning (or bake in oven on a
   lightly oiled cookie sheet 425 for 10 min.)

Sprinkle sliced eggplant with salt and let drain for 30 minutes. Mix salt, pepper and garlic with bread crumbs. Dip eggplant in milk then in bread crumbs. Set aside until all eggplant is coated. Heat skillet over medium  high heat.  Brown eggplant on both sides.  Drain on paper towels.

HORSERADISH DIPPING SAUCE/DRESSING
(Recipe courtesy Randita’s Café/Randitas.com)
¼ cup mayo
2 Tbsp ketchup
2 Tbsp worcestershire sauce
1 Tbsp dijon mustard
3-4 Tsp prepared horseradish
½ Tsp oregano
1 Tsp agave (sweetener)
½ Tsp salt
¼ Tsp pepper

Mix all ingredients together and whisk until smooth. Store in refridgerator.

CUCUMBERS in SOUR CREAM DRESSING
(Recipe courtesy Randita’s Café/Randitas.com)
½ cup sour cream
3 Tbsp apple cider or white vinegar
1 Tbsp sugar
½ Tsp pepper
½ Tsp salt
4 medium cucumbers thinly sliced
1 small sweet onion thinly sliced  
   and separated into rings

Slice cucumbers and onions and place in bowl. Mix all the other ingredients together and pour over the cucumbers and onions.
Refrigerate for 3-4 hours. Serve with a slotted spoon.

***









Friday, April 15, 2016

Top 5 Reasons to be a Teen Foodie!

Luminari's Camp Delicious! 2016 begins July 11. So we're counting down the TOP 5 Reasons Your Teen should SIGN UP....






WHO? TEENS AGE 12 – 17
When? JULY 11 – 15, 2016 (9 am – 3 pm)
Where? It is a week of many venues – not unlike a recipe with many ingredients! Campers will take field trips to other kitchens, farms, markets and places including GrowPittsburgh.
How much? $295.00

Learn more or register today for one of our fun and unique summer camps for teens at www.luminari.org or call at 412-877-1888.

Thursday, September 24, 2015

Nourishing Minds and Bellies


by Hannah Williams, Camp Delicious! Teaching Assistant

           
Take a look at our 2015 Camp Delicious! Teens in action in a video created by Hannah Williams.

Chopping, mixing, stirring, picking, growing and tasting were all on the menu this summer as Camp Delicious! teens showcased their culinary talents with some of the best chefs in Pittsburgh. Through experiments in flavor, adventures in the garden, and a trip to the Art Institute’s professional kitchen, the learning opportunities were endless for participants and staff alike.

One of the best parts of Camp Delicious was seeing the progress of the campers throughout the week.  While there were a few bumps and bruises along the way, the week ended with 10 fingers on every participant. As the teen chefs worked on their knife skills, culinary lingo, and cooking techniques, their confidence also soared. It was great to see the difference between the campers timidly mixing unique smoothie combinations on day 1 to creating wild plates and amazing watermelon carvings by day 3. 

This confidence carried the campers through the week and made the lunch for family and friends a rousing success! The Mexican themed meal included grilled chicken tacos, authentic rice and beans, and all the salsa and guacamole imaginable! The meal ended with a sweet watermelon sorbet finished with a bit of chocolate balsamic and a sprig of mint!


Top 5 Reasons Cooking is an Important Skill for Teens and Kids:
  1. Develop hand-eye coordination
  2. Bring people/families together
  3. Build self-esteem and confidence
  4. Open up to new foods (tend to eat more fruits and vegetables)
  5. Explore the origins of food (learn about different cultures