Eat, Drink, Live Longer

What's your biggest dinner dilemma? No plan? Bored with the same thing night after night? At a loss for fresh new ideas? Picky kids? Picky husbands?! To the rescue this week to solve your biggest dinnertime dilemmas is mom, dietitian, and friend, Jessica Levinson, MS, RDN. Jessica is the author of the 52 Week Meal Planner: The Complete Guide to Planning Menus, Groceries, Recipes, and More. Jessica is passionate about creating nutritious and delicious meals that your family will love, and her meal planning tips and tricks are about to make your life easier, healthier, and tastier!

Show Highlights:

• Jessica's suburban life in New Rochelle, NY, after many years living in NYC.
• How and why she became a dietitian.
• How her new book helps people get organized with templates for 52 weeks of meal plans, shopping lists, price comparisons, and a place to add your favorite, go-to recipes.
• Jessica's Crispy Baked Tofu made with cubed, marinated tofu, baked at a high temp to make it crispy outside and tender inside.
• Liz's Healthy Table survey results: 33% of moms are at a loss for dinner ideas, 25% say they didn't have time for meal prep/planning, and 16% say picky eaters are their biggest dinner dilemma challenge.
• How to get started with meal planning:
  • Take stock of the pantry items you already have on hand.
  • Base your menu on what you already have in your kitchen. IE "shop your kitchen."
  • Shop for what's in season or on sale.
• Where to get good dinner inspiration: Pinterest, cookbooks, Facebook groups.
• Jessica's favorite Buddha bowl: A bowl filled with a grain, veggies, and assorted protein foods.
• Picky husbands: Start slow with new veggies; use flavor; and keep experimenting.
• Jessica's #1 tip for dealing with picky eaters: "Keep plugging away and hope that there is at least one thing they will eat. Look at nutrition for the whole week, and don't stress out over one day."
• How to spot an EASY recipe that won't take hours to make … or clean up: Jessica says to read the recipe first in its entirety, and look for healthy convenience foods (like at Trader Joe's). Shredded Brussels sprouts; cubed tweet potatoes; spiralized veggies.
• With leftovers, use them for lunches, repurpose them for new meals, or freeze them for later meals.
• How to cook and use ingredients over 2 to 3 meals without making the same thing.
• Take advantage of the time you have to plan ahead, especially to prep veggies or salads.
• How to add variety in plant-based meals. If you haven't listened to my episode on Going Meatless More Often, be sure to tune in.
• Delicious winter squash-based recipes (look for an entire squash episode–coming soon!)
• How to roast spaghetti squash.
• Liz's NEW recipe for Kale Salad with Roasted Delicata Squash.
• How to use fresh herbs before they go bad: plan meals, freeze them, dry them, make sauces, or add them to salads.
• Liz's favorite slow cooker go-tos: Pulled pork made with lean pork loin, onion, bell pepper, carrot, and all natural BBQ sauce.
• The miracle of the Instant Pot for meal prep: Liz's Bean and Barley soup comes together in just 7 minutes vs 6 hours in the slow cooker!
• A Healthy Kitchen Hack for keeping fresh herbs fresher for longer from Teaspoon of Spice.
• Seafood in a pouch. Here's an idea for cod or haddock with mushrooms and corn kernels and another idea for salmon, carrots, and snow peas in parchment.
• Making interactive meals to get your kids involved in meal prep and planning.

Jessica's website and blog: https://jessicalevinson.com/

Jessica's Crispy Baked Tofu recipe: https://jessicalevinson.com/farro-buddha-bowl/

Twitter: https://twitter.com/jlevinsonrd

Instagram: https://www.instagram.com/jlevinsonRD/

Facebook: https://www.facebook.com/JLevinsonRD

Pinterest: https://www.pinterest.com/jlevinsonrd/

Links:

Spaghetti Squash with Meat-Free Bolognese Sauce

https://www.lizshealthytable.com/2016/03/29/spaghetti-squash-meat-free-bolognese-sauce/

Pulled Pork in the slow cooker: https://www.lizshealthytable.com/2015/03/21/slow-cooker-pulled-pork/

Bean and Barley Soup: https://www.lizshealthytable.com/2015/01/29/slow-cooker-barley-bean-soup/

TUNE IN: Today's Liz's Healthy Table is all about tips and tricks for eating healthy when you're on a budget. My guest is Lisa Leake, author of the new book, 100 Days of Real Food on a Budget. Lisa is a mom, founder of 100 Days of Real Food, and she's here with practical advice for cutting processed foods out of your diet and cooking up tasty recipes without breaking the bank. You'll hear Lisa's story about her family's diet makeover ... and her real world secrets for eating well when budgets are tight. Together, we'll share a few recipes from Lisa's new book including, My Favorite Summer Salad, Zucchini Egg Scramble, and Oatmeal Cookie Energy Bites.

What you'll hear in this episode:

• 100 Days of Real Food: The backstory!
• The subjectivity of the terms, "clean eating" and "real food," which Lisa defines as foods with five or fewer whole ingredients.
• Lisa wrote the cookbook, in part, to combat the belief that ..."it's too expensive to eat a healthy diet!" and she stuck with a budget of $125/weekly for a family of four.
• Some of Lisa's top tips for eating real food on a budget:
  • Plan ahead with a menu
  • Don't toss leftovers, but be creative with them
  • Understand expiration dates
  • Utilize inexpensive foods and staples
  • Identify your "nice to haves" vs. your "need to haves"
• A few favorites from the cookbook: Portobello Tartine, Chicken Burrito Bowls, and a terrific tomato/mozzarella salad.
• How she priced out the meals for the new cookbook
• Lisa's meal plans available on her website. Prepear.
• My interview with Super Healthy Kids. We gave them a shoutout on the show.
• Using affordable eggs as a staple for your family. Don't toss those yolks! The whole egg is nutritious.
• Lisa's Oatmeal Cookie Energy Bites: a delicious blend of oats, peanut butter, raisins, maple syrup, and cinnamon.
• An important tip from Lisa: To manage portions, stop eating when you feel full!
• Find out where Lisa gets her recipe inspiration. And get my recipe for Parmesan Fish Sticks.
• Lisa's biggest aha moment was when she added up meal plan costs and realized the budget could stay around $100/week for a family of four.
• What's next for Lisa? Being more proactive about redesigning her online programs and school lunch programs.
• How YOU can get started: "Don't be overwhelmed with big changes in cutting processed foods. Start small so you can stick with it like start and don't give up.

Resources:

100 Days of Real Food: https://www.100daysofrealfood.com /

FACEBOOK: https://www.facebook.com/100daysofrealfood/

TWITTER: https://twitter.com/100daysrealfood/

INSTAGRAM: https://www.instagram.com/100daysofrealfood/

Cookbook Giveaway:

Enter for a chance to win a copy of 100 Days of Real Food on a Budget: Simple Tips and Tasty Recipes to help you CUT OUT PROCESSED FOOD Without Breaking the Bank by Lisa Leake. (This giveaway is U.S. only, please.) To enter, post a comment at the end of this post and tell me about YOUR best tip for eating healthy on a budget. Giveaway ends October 10, 2018 at noon EST. Good luck!

On this week's show, we're celebrating National Family Meals Month with tips for gathering your family around the table more often and simple ways to get more seafood onto your weekly meal plan. Eating seafood at least two times a week is the recommendation from the U.S. Dietary Guidelines for Americans, and on this episode, I've got tips for making that recommendation an easy reality. I also have a brand new recipe for Parmesan Salmon Sticks with Zesty Avocado Dipping Sauce that's sure to get you one tasty step closer to that goal. My salmon sticks recipe is rich in omega-3 fatty acids, and on the show, I'll tell you why omega-3s are considered an essential fat that plays a vital role in heart, eye, and brain health.

What you'll hear in this episode:

• Benefits of eating family meals together. For more info, visit the Food Marketing Institute's Family Meals Month page.
• Why engaging kids in food shopping, prep and meal planning boosts family mealtime.
• Why removing distractions from family meals is important.
• Flexibility with family meals is key. Breakfast together counts as a family meal.
• The importance of incorporating seafood into your diet - It's rich in protein and healthy omega-3 fats.
• Recipe inspiration for adding more seafood to your diet:
  • Canned tuna or salmon salad with shredded carrot, light mayo, and Dijon mustard stuffed inside a pita pocket or served on top of halved avocados
  • Wild halibut Baked in Parchment with Cilantro and Ginger
  • Omelet with leftover baked tilapia or lox (smoked salmon) with sauteed baby spinach and the cheese of your choice.
  • Fish tacos.
• The benefits of incorporating omega-3s in your diet (read on for Omega-3 Smarts).
• My son Josh is moving to a new apartment in New York near Russ & Daughters. Read more about this iconic "appetizer" shop in the Lower East Side of NYC.
• Corny salmon cakes and Teriyaki Salmon, Snow Peas, and Carrots on the LHT blog.
• Parmesan Salmon Sticks with Zesty Avocado Dipping Sauce.

  - EPA and DHA omega-3s are nutrients that play a key role in heart, brain and eye health throughout life.

  - According to PubMed, there are more than 30,000 studies on EPA and DHA omega-3s, including more than 3,000 human clinical trials, making EPA and DHA among the most studied nutrients in the world.

  - EPA and DHA omega-3s may help maintain healthy blood pressure and healthy triglyceride levels and improved blood vessel function.

  - Just as calcium is essential for building strong bones, DHA is a building block for the brain. DHA not only is important for brain development – it actually is a significant percentage of the fatty tissue that makes up the brain.

  - Pregnant moms pass DHA to their growing babies through the placenta, and in breast milk after birth. Therefore, it's important that pregnant and nursing mothers eat enough fatty fish or take an omega-3 supplement not only for themselves, but for their growing babies.

  - The body's highest concentration of DHA is found in the retina of the eye. Therefore, DHA plays an essential role in eye health, especially for infant eye development.

  - There are three simple ways to get recommended amounts of EPA and DHA: eating fatty fish such as salmon, consuming EPA and DHA-fortified foods and beverages, or taking omega-3 supplements.

  Plant-based sources of omega-3s do not provide the same benefit. You need to get EPA and DHA directly from the diet (such as by eating fatty fish and by taking an omega-3 supplement).

  FYI: 3 ounces of salmon has 1, 670 milligrams of omega-3 fats while 3 ounces of tuna has 325 milligrams.

  • You should aim to get 250mg to 500mg of EPA and DHA per day.

Resources:

Liz's healthy Table Website

Liz's Healthy Table Blog

Liz's Color, Cook, Eat! coloring book series

Super Healthy Kids

The Parents On Demand Network

GOED Omega-3 - Global Organization for EPA and DHA

Food Marketing Institute

Fish in Parchment Recipe, by Pamela Salzman

Family Dinner Projects

Kids Cook Monday

If recipes like Creamy Avocado Sauce Chicken Tacos, Apricot Maple Pork Tenderloin Tacos with Pickled Pineapple, and Mexican Grilled Corn Tacos sound good to you, today's show if for you. My guest is chef and registered dietitian, Sara Haas, RDN, and she joins me with tips and recipes for making fast, healthy, and delicious tacos for you and your family. We've got a taco for everyone. And if you're like me and LOVE S'mores, wait till you hear about Sara's S'mores Tacos.

What you'll hear in this episode:

• What is a taco?
• Does a taco have to be in a taco shell?
• Corn tortillas, flour tortillas, soft and crunchy tortillas...so many varieties
• Sara shares a whole wheat tortilla recipe in her new book, Tacos, Tacos, Tacos!
• Should you use store-bought taco seasoning, or make your own?
• Sara shares an easy taco seasoning recipe.
• Tips for preparing and cooking fish for tacos
• Healthy tacos can also be very flavorful and delicious!
• Combinations of cuisines are included in Sarah's taco recipes.
• Liz describes a Mexican, grilled fresh corn taco recipe on p. 148 of Sara's book and shared on the blog!
• Flat-bottomed tacos make filling shells easy.
• Sara shares how to make S'mores tacos and gives tips for making the shells.
• Allow your kids to "build" food and experiment in the kitchen.
• Sara shares all about Kids in the Kitchen
• Follow the #kidsinthekitchen on social media to see what people are posting.
• Sara shares an awesome, yogurt-based sauce recipe.

Giveaway:

Enter for a chance to win a copy of Taco! Taco! Taco! Over 100 Recipes for Everybody on Liz's Healthy Table website. This giveaway is U.S. only please. Post a comment at the end of the Show Notes and tell me about YOUR favorite taco recipe and/or why you would love to win this book. Giveaway ends September 5th, 2018 at noon EST. Good luck!

Find Sarah on the Web:

Website: http://www.sarahaasrdn.com/

Twitter: https://twitter.com/cookinRD

Facebook: https://www.facebook.com/ChefSaraHaas/

Instagram: https://www.instagram.com/cookinrd/

Resources:

#Kids in the kitchen on Instagram, Facebook or Twitter

Liz's Healthy Table Blog

Super Healthy Kids

The Parents On Demand Network

Cooking with kids can be messy, zany, and best of all, very rewarding. Teaching kids how to cook and getting them comfy in the kitchen (especially with fruit and vegetable preparation) can set them up for a lifetime of healthy eating habits. August is Kids Eat Right Month, so it's only fitting that on today's show, I tackle the topic of Kids in the Kitchen. Join the fun today as we cook our way through recipes for Chicken & Fresh Corn Salad and Roasted Cauliflower Steaks with Pistachio Pesto, and hear from my sister-in-law and niece about the innovative way kids in England are now learning how to cook!

On today's show, I take you behind the scenes to two kid/adult cooking classes I taught at Nantucket Culinary this summer and the recipes we prepared. My special guests on the show are my British my sister-in-law, Karen (aka "Mrs. Broccoli") and my niece, Daisy. We discuss efforts underway in England to teach kids how to cook through a cool, contemporary curriculum called, Food Tech

What you'll hear in this episode:

• The small cooking class I taught in June at Nantucket Culinary, where we made Roasted Radishes, Homemade Coleslaw, Fish Tacos with Salmon, and Apple Berry Crisp.
• Why you shouldn't shy away from teaching kids how to slice and dice fruits and veggies.
• The July class, which was bigger, where we made Chicken & Fresh Corn Salad, Make-Your-Own Smoothies, Chirp Chirp Deviled Eggs, and Roasted Cauliflower Steaks with Pistachio Pesto.
• 'Liz's Chicken Salad' made with fresh corn kernels, fresh tarragon, Dijon mustard, mayo, and salt and pepper: "When you add some fresh peas it tastes just like summer."
• Teaching kids about using a "Mother Spoon" to avoid double-dipping.
• How to prepare and make cauliflower steaks.
• Why a mini food processor works best for making pistachio pesto, which is made with EVOO, fresh basil, fresh tarragon, grated Parmesan cheese, pistachios, Dijon mustard, honey, garlic, and kosher salt and pepper.
• "Mrs. Broccoli" and her daughter, Daisy, talk about the food and nutrition scene in England where they live.
  • Not as many food additives and artificial colors are used in the UK
  • Children pack their lunches according to strict rules. Only fruit, sandwich, and water are allowed---no chips and no soft drinks
  • Hear all about the Turkey Twizzler Time in England and their school lunch revolution
• What Daisy enjoys cooking most: crepes (called pancakes in England) and smoothies.
• Daisy's Food Tech class, where she learns about kitchen skills, nutrition, and how to make different foods including bread rolls, omelettes, pasta sauce, and Victoria Sponge Cake.
• The goal of the Food Tech class is for the kids to practice and learn at school and then go home and make the foods for their families.
• Other components of the program include woodworking, textiles, and graphic design.
• Why Karen and I love Chef Yotam Ottolenghi, an Israeli-British chef, restaurant owner, and food writer.
• How Karen became "Mrs. Broccoli." You're going to love this story!
• Daisy's top takeaways from her class: kitchen safety, knife skills, and how to spot the difference between organic and free-range eggs.

Resources:

• Kids in the Kitchen - For Kids Eat Right Month this August, I have joined up with fellow dietitians and healthy family food bloggers to share tips for getting kids into the kitchen. On today's show, I've got recipe ideas to jumpstart your kids-in-the-kitchen journey. Follow along on Twitter and Instagram by searching the hashtag: #kidsinthekitchen
• Cooking class at Nantucket Culinary
• Roasted Cauliflower Steaks with Pistachio Pesto
• Chicken Salad

www.parentsondemand.com

Today's episode is all about aging gracefully. While it's impossible to turn back the hands of time, through a healthy diet and regular exercise it is possible to slow things down a bit. Today's conversation with Chris Rosenbloom, PhD, RDN offers tips for getting one stop closer to the fountain of youth with insights into which super foods to add to your diet and easy ways to add more fitness to your day.

Dr. Chris Rosenbloom is owner of Chris Rosenbloom Food & Nutrition Services, where she provides nutrition consulting, writing, and media work to a variety of clients. She's held various teaching, administrative, and sports dietitian positions at Georgia State University and Georgia Tech and has served on numerous boards and committees. Chris is the coauthor of Food and Fitness After 50, so she's my go-to for the latest research on healthy aging.

What you'll hear in this episode:

• We answer listener questions from the Facebook Podcast Posse.
• How Chris and I met way back in the late 1980 when I worked s at CNN.
• Christine's story about buying a house in Atlanta for $1.
• What it means to be "functionally fit."
• The signs of aging begin around age 40 and can't be reversed, but aging can be slowed down.
• Normal aging: We lose muscle mass and strength as we age, but 10 to 15 minutes just twice a week can make a difference, and you need more exercise besides just yoga and walking.
• Since older adults spend up to 85% of the day being sedentary, it's important to find ways to be active.
• How to integrate "activity snacks" throughout your day.
• How to avoid weight gain during aging as metabolism slows down:
  • Boost your metabolism with strength training
  • While you don't have to give up fats and carbs, you may want to cut back on portions and boost your usual exercise
  • Balance refined carbohydrates with whole grains. 50% of your grains should be whole grains
  • Don't be too restrictive---enjoy your food!
• The role of omega-3 fatty acids and brain health and how healthy fats help with cognition and muscle strength and function.
• Why Chris recommends you weigh yourself every day to monitor weight gain.
• How the same fitness and nutrition rules apply for people in their 50's, 60's, and 70's: eat a wide variety of foods for health, watch portion sizes, and consider your risk for chronic disease.
• Some of Chris' favorite superfoods: salmon, tuna, walnuts, flaxseeds, fresh fruits and vegetables. Chris also loves watermelon. Check out my Hawaiian Punch Makeover.
• Some of the best Super Diets: Mediterranean, DASH, Flexitarian, and the MIND Diet, a combo of the Mediterranean and DASH diets. MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay.
• Why we need MORE protein as we age. Chris recommends adults aim for 30 to 40 grams of protein per meal. Distribute protein throughout the day.
• Daily protein requirement: Body weight in pounds X .6 = daily protein need in grams.
• Breakfast protein options other than eggs: soy-based meat alternatives, protein powder, Greek yogurt, milk, soy milk, cottage cheese, peanut butter, and nuts.
• The most important supplement for older people is a multivitamin specially formulated for them.
• Chris' tips for nutrition and fitness after 50: Focus on nutrient-intense foods, watch out for liquid calories, and beware of alcohol calories.
• There is no magic bullet for aging backwards.
• The ABC's of fitness: those movements that increase agility, balance, and coordination.
• What Chris is making for dinner tonight: Homemade margherita pizza with fresh tomatoes, basil, and mozzarella---and a big salad.

Resources:

www.chrisrosenbloom.com

Food & Fitness After 50 by Christine Rosenbloom

Do you know someone who suffers from IBS (irritable bowel syndrome)? It's a condition that's more common than you might think, and there is a new cookbook designed for people who suffer from this illness. Join us to take a deep and delicious dive into the diet and the cookbook that can make life more bearable for IBS sufferers.

Kate Scarlata is a registered dietitian and cookbook author who lives in Boston. She is a NY Times bestselling author and has over 25 years' experience working in digestive health. She is a world-renowned low-FODMAP diet and gut health expert, and her passion is to advocate for her patients and others who have gut disorders. Part of her advocacy work includes a grassroots campaign she started called, I Believe in Your Story, which has helped raise research funding for IBS and awareness. She has authored The 21-Day Tummy Diet, The 21-Day Tummy Cookbook, The Complete Idiot's Guide to Eating Well with IBS, and The Low-FODMAP Diet Step by Step. On today's show, Kate walks us through the symptoms and triggers for IBS, along with dietary solutions. We're talking IBS and recipes!

What you'll hear in this episode:

• Kate's background in the nutrition business for 30 years and a mom of three kids
• How she grew up the youngest of nine kids and what family dinner was like in a large family
• IBS affects 1 in 5 Americans and is a motility disorder, in which food doesn't move through the intestines like it should
• IBS is some sort of disregulation between the gut and the brain, with gut microbes being big players in the symptoms, which include bellyache, constipation, gas, bloating, and diarrhea
• The causes are not clear, but there seems to be a genetic component to IBS and some connection to food-borne illness
• Treatment course usually includes medical tests, psyllium husks (like Metamucil), the low-FODMAP diet, and some probiotics and even antibiotics
• FODMAP-- a group of commonly malabsorbed carbohydrates that are "fast food" for your gut bacteria
• Common foods to avoid because they are high in FODMAPs are watermelon, apples, pears, mango, asparagus, artichokes, wheat, onion, and cabbage
• Following the low-FODMAP diet is a temporary situation and is a plan to substitute low-FODMAP foods for the higher ones
• Pre-biotic foods are allowed on the diet, like oats and many fruits and vegetables
• The plan is to stay on the diet for 2-4 weeks and then add some foods back in systematically to identify the biggest triggers
• Kate felt helpless working with her IBS patients and then had a severe intestinal problem while pregnant with her second child. She had 6 ft. of her small intestine removed, became intolerable of certain foods, and found the low-FODMAP diet to be helpful
• For her personally, her FODMAP sensitivity is quantity-related, so she avoids large amounts of certain trigger foods, like onions
• Kate shares success stories, the role of exercise and yoga in IBS, and how sugar affects IBS
• The cookbook has 130 recipes (I recently tried Shrimp and Broccoli Stir Fry and loved it!) Kate's favorites include Peanut Noodles, Cheesy Grits, and Chocolate Walnut Brownies
• Most GI conditions are on the rise in the US and there is more awareness of probiotics and the gut biome
• Why it's important to talk about these issues
• Common foods linked to IBS: emulsifiers, ultra-processed foods,and polyunsaturated fats
• How Omega-3 fatty acids are protective and fruits and vegetables can lower the IBS risk
• Kate recommends eating mostly whole foods, less packaged foods, and minimal emulsifiers

Resources:

We're giving away a copy of The Low-FODMAP Diet, Step by Step by Kate Scarlata, RDN and Dede Wilson. Post a comment at the end of this post telling me why you want to win this book and/or how the low FODMAP diet has helped you or someone you know with IBS.

Website: http://www.katescarlata.com Find many valuable resources!

Twitter handle: KateScarlata_RD https://twitter.com/KateScarlata_RD

Instagram: katescarlata https://www.instagram.com/katescarlata/

Facebook:Kate Scarlata RD https://www.facebook.com/katescarlataRD/?ref=bookmarks

What's your favorite go-to supper? Pork chops? Pulled pork? Pork Kebabs. Pork is one of the most popular animal protein on the planet, and with new breeding methods, pork is leaner than ever. It's versatile, affordable, and you'll find it in pretty much every world cuisine. My guest this week is dietitian and fifth generation farmer, Charlotte Rommereim, RDN, and she joins me for all things pork, including how to shop for the leanest cuts, how to cook it just right, and healthy recipes your family will love.

Charlotte lives in South Dakota where her family raises pigs, corn, and soybeans. The land they farm has been in their family since 1874, and Charlotte's children are preparing to continue the farm tradition. Charlotte is a clinical dietitian for rural hospitals and healthcare facilities, and truly lives a "farm to fork" lifestyle. Charlotte shares her perspective on how pigs are raised and bred, food safety, her favorite ways to use pork, and some surprising information on cooking temperatures. Her husband, Steve, is the president of the National Pork Board and they have two daughters and an adorable grandson.

You can read the full show notes at www.lizshealthytable.com.

What's the secret to being both healthy and happy? One of the country's top dietitians, Joy Bauer, weighs in with her nourishing and joyful approach (pun intended) to living your best life. Joy is best known for her work as health and nutrition expert for the TODAY show and her new hit NBC show, Health + Happiness. Joy is the founder of Nourish Snacks, and she's the author of 12 New York Times best-selling books. She's a mom of three and loves to cook for her family.

Today, Joy is going to share her favorite recipes, healthy eating habits, and culinary inspiration with the podcast audience. We will also discuss Joy's favorite ways to eat vegetables, including a truly tasty Zucchini Linguini with meatballs. You do not want to miss out on all of Joy's sage advice about how to be healthy and happy!

You can read the full show notes at www.lizshealthytable.com

Asparagus is in season. Hooray. To celebrate the versatility, nutritional benefits, and flavor of this ancient vegetable, I invited Jim Wilson and Chef Raymond Ost to join me on the show. Jim is the head farmer and co-owner of Wilson Farm in Lexington, MA and Raymond Ost is their executive chef. They know a lot about asparagus, so tune in for growing tips, cooking tips, recipes, and a whole lot more!

Find out how asparagus is grown and harvested and how to choose the freshest stalks. Discover prep and cooking tips, recipe ideas, and hear all about its nutritional benefits. Did you know asparagus is considered a prebiotic food, which supports a healthy microbiome?

Stick around to find out how to make Asparagus Salad with Eggs and Prosciutto, and check out my asparagus recipe roundup blog post. There's so much to learn about this seasonal and sensational vegetable, so let's get started.

Show Highlights:

• Discover the history of Wilson Farm in Lexington, MA
• How Wilson has grown and evolved with the times.
• Jim describes what it looks like to see asparagus growing in the field.
• The difference between white, green, and purple asparagus.
• Jim's favorite way to eat asparagus.
• The story of the Wilson Farm llama, Bell.
• Learn how Chef Ost from Wilson Farm became a Master French Chef.
• What to look for when buying asparagus at the market.
• Learn how to make Asparagus Salad with Egg and Prosciutto, with a basil and tarragon dressing. Chef Ost created it and I have been eating it all week!
• Discover the best way to grill asparagus.
• Why Chef Ost loves tarragon.
• Wait till you hear about how Chef Ost makes soup with asparagus and uses roasted asparagus tips as garnish.
• How to roast asparagus.
• How Chef Ost would make a rhubarb dessert.

Resources from the Show:

Wilson Farm

Instagram

Twitter

Facebook