Kimberly Steinkopf — Marketing Manager, Natural Gourmet Institute

New Year, Renewed You: Final Check-In

aday — Fri, 29 Mar 2019 20:26:08 +0000

New Year, Renewed You: Final Check-In aday Fri, 03/29/2019 - 16:26 /sites/default/files/styles/width_1400/public/content/blog-article/header-image/NGI-Food%20Journal%20header.jpg.webp?itok=6v5ngxon Health Tips from the Natural Gourmet Institute March 30, 2019

By Kimberly Steinkopf — Marketing Manager, Natural Gourmet Institute

Now that we’ve made it through March and winter has come to an end, the start of the New Year seems like a distant memory. As resolutions begin to fade, use this time of the year to check in on the small health habits you’ve adopted to improve your overall well being.

Have these small improvements turned into habits? Have you fallen off the wagon? As the season of renewal, spring is an ideal time to learn from your mistakes, ramp things back up and document how these small improvements are making you feel.

First, I suggested ditching fad diets in favor of optimizing your plate with whole, unprocessed foods. Natural Gourmet Institute Founder Annemarie Colbin, Ph.D., summed it up perfectly: “Ensuring our nutritional health is quite simple. We do so by consuming one to two servings of whole grains daily, a serving of beans and/or animal protein, plenty of vegetables of many different colors, and fruit and nuts as snacks.” Are you eating well-rounded meals?

Next, I recommended increasing your water intake to help boost skin health, stimulate digestion, flush toxins and prevent kidney damage, among many other health benefits. Are you staying hydrated?

Lastly, once you’ve checked in on these suggested improvements, start a food journal to better understand your eating habits and help identify what you are eating and drinking daily. Every food journal will look different, and nutritional needs will vary from person to person. It’s important to remind yourself that a fruit or vegetable that makes one person feel good may not make another person feel good. No one knows your body better than you.

Know that keeping a food journal goes beyond merely documenting your breakfast, lunch and dinner. Ask yourself who you are eating with, what amount you are eating, when you are eating, why you are eating and where you are eating. I often notice that my digestion is poor when I eat too quickly or while under stress. How you eat matters just as much as what you eat. Accuracy and consistency with food journaling will eventually lead to knowing what makes you feel best.

Dr. Colbin understood that making good food choices could lead to a happy, healthy and productive life, and I am thrilled knowing her teachings will live on at the new Natural Gourmet Center. Keep these small improvements in mind throughout the year with your own monthly check-ins and remember that being intuitive and mindful of your unique needs leads to a healthier you.

Learn more about the connection between food and health in Health-Supportive �� Arts.

Health-Supportive �� Arts Natural Gourmet Center Healthy

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Renewal Season: Three Plant-Based Recipes to Make this Spring

aday — Thu, 21 Mar 2019 14:13:57 +0000

Renewal Season: Three Plant-Based Recipes to Make this Spring aday Thu, 03/21/2019 - 10:13 /sites/default/files/styles/width_1400/public/content/blog-article/header-image/gnocchi%20header.jpg.webp?itok=1hSlK536 Celebrate the season with beets, borscht and spinach salad. March 23, 2019

By Kimberly Steinkopf — Marketing Manager, Natural Gourmet Institute

We officially made it through the cold and dark winter months, and spring is here. It’s the season of renewal when fresh flowers bloom, birds start chirping, and the earth comes back to life. It’s also the time of the year when we start to see some of our favorite, vibrant produce pop up at the farmers market: vivid pink radishes, bold orange carrots and bright green asparagus. If you’re like me, you can’t help but gravitate towards these colorful fruits and vegetables. Ready to start cooking? Here are three delicious recipes to get you excited for spring produce.

Baby Spinach Salad with Beet-Pickled Shallots and Shiitake “Bacon”
By Chef-Instructor Olivia Roszkowski
Yields 6 servings

For the shiitake “bacon”:

1/2pound shiitake mushrooms
1 teaspoon olive oil
1/4 teaspoon sea salt

For the beet-pickled shallots:

1 small red beet
2 lemons
2 large shallots

For the salad:

5 ounces baby spinach
1/3 cup toasted pine nuts

Preheat oven to 350 F. De-stem shiitake mushrooms, and thinly slice shiitake tops.
Massage sliced shiitakes with olive oil and sea salt, and spread into a single layer on a parchment-lined baking sheet. Bake for 20-25 minutes, stirring once or until crispy and golden.
Peel and grate the beet. Juice the lemons and pour juice over beet. Allow mixture to sit for 5 minutes. Peel and thinly slice shallots into rings. Strain beet mixture over shallots (reserving grated beets for future use) and allow shallot rings to pickle for 15 minutes or overnight in the refrigerator. Strain before serving.
Toast pine nuts on a baking tray in the oven for 5 minutes or until lightly golden.
Toss spinach with sherry vinaigrette (see below) and garnish with beet-pickled shallots, toasted pine nuts and shiitake “bacon.”

Sherry Vinaigrette
Yields 1/3 cup

Ingredients

1 garlic clove
2 teaspoons Dijon mustard
2 tablespoons sherry vinegar
1/4 teaspoon sea salt
1/2 teaspoon maple syrup
3 tablespoons olive oil

Directions

Mince garlic in medium bowl along with Dijon, sherry vinegar, sea salt and maple syrup.
Whisk mixture to combine and slowly stream in olive oil while whisking to form vinaigrette.
Serve with baby spinach salad (see above).

Borscht and Beet Greens Compound Butter
By Chef Alexandra Borgia
Yields 12 cups

Ingredients

For the borscht:

1/4 cup extra virgin olive oil
1 large white or yellow onion, diced
4 large garlic cloves, minced
4 medium carrots, peeled, diced
1 pound red beets, peeled, grated (greens reserved for butter recipe below)
1 small green cabbage, finely shredded
2 quarts vegetable stock
1/2 cup tomato paste
3 large potatoes, peeled, diced, kept in a bowl of cold water
2 large bay leaves
2 teaspoons sea salt
1 teaspoon freshly ground black pepper
1/4 cup sherry vinegar
Chopped fresh dill, to serve
Sour cream, to serve (optional)

For the compound butter:

Beet greens reserved from 1 pound red beets
1/4 cup water
1/2 teaspoon sea salt
4 large garlic cloves
1/4 pound unsalted butter (1 stick), softened

Directions

For the borscht:

Heat oil in a 6-quart stock pot over low heat. Add onion and cook until softened, about 5 minutes. Add garlic and cook for 3 more minutes.
Add carrots, beets, cabbage, stock and tomato paste. Bring to a boil, then lower to a simmer.
Drain potatoes and add to the pot, along with bay leaves, sea salt, pepper and vinegar. Simmer for 40 minutes.
To serve, top with dill and a dollop of sour cream (if using).

For the compound butter:

Clean beet greens thoroughly and roughly chop.
Place beet greens in a sauté pan over medium heat; add water and salt. Cook greens until completely wilted, stirring constantly. Drain greens and transfer to a plate to cool.
When greens are cool enough to handle, using your hands, squeeze out all excess liquid.
Combine greens, garlic and butter in a food processor. Puree until smooth and well incorporated.
To serve, spread on fresh slices of baguette or your other favorite bread.

Sweet Pea Gnocchi with Roasted Oyster Mushrooms in a Shallot Broth
By Chef Alexandra Borgia
Yields about 32 pieces

Ingredients

For the gnocchi:

2 medium russet potatoes
1 cup frozen sweet peas, thawed
2 tablespoons extra virgin olive oil
3/4-1 cup all-purpose flour
1 1/2 teaspoons sea salt

For the mushrooms and assembly:

1/4 cup plus 2 tablespoons extra virgin olive oil
12 ounces oyster mushrooms, stemmed and thinly sliced
Sea salt
2 large shallots, finely chopped
3 medium garlic cloves, minced
1 quart vegetable stock
1/4 teaspoon black pepper
4 tablespoons cold unsalted butter
1/2 cup grated Parmesan cheese

Directions

For the gnocchi:

Preheat oven to 400 F. Prick potatoes all over with a fork and bake until soft, about 40 minutes.
Slice each potato lengthwise and allow to cool.
Scoop out potato flesh and discard skins. Process potato flesh through a food mill or ricer to remove any lumps. Set aside.
In a food processor, puree peas with oil. Add pea mixture and salt to potatoes and mix to combine well. Gradually add flour to potato mixture; add just enough for the dough to come together. Knead for about 2 minutes. Wrap dough in plastic and refrigerate for 20 minutes.
Divide dough into 4 equal portions. Roll each portion into a log about 1 inch thick and 8 inches long. Cut log into 1-inch pieces. Boil gnocchi immediately, or freeze on a parchment paper-lined baking sheet.
Serve in shallot broth topped with roasted oyster mushrooms (recipe below).

For the mushrooms and assembly:

Preheat oven to 400 F.
Bring a large pot of salted water to a boil.
On a baking sheet, toss oyster mushrooms with 2 tablespoons olive oil. Roast until they start to crisp, about 15-20 minutes.
In a large sauté pan, heat remaining 1/4 cup olive oil. Add shallots and cook for a couple of minutes stirring constantly. Add garlic and cook for 3 more minutes. Add vegetable stock to sauté pan and cook over high heat until reduced by two thirds, then lower heat.
Meanwhile, cook gnocchi in boiling water until they float to the surface of the pot and are al dente, about 5 minutes.
Drain gnocchi and add to sauté pan with black pepper and 1 teaspoon salt.
Raise heat and stir in cold butter, 1 tablespoon at a time until melted.
Serve topped with roasted mushrooms and Parmesan cheese.

Pursue a career in plant-based cooking with ICE's Health-Supportive �� Arts program.

Natural Gourmet Center Health-Supportive �� Arts Recipe Plant-Based Pasta Soups Salads Vegetables

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Recipe steps

Step 1 - Preheat oven to 350 F. De-stem shiitake mushrooms, and thinly slice shiitake tops;

Step 2 - Massage sliced shiitakes with olive oil and sea salt, and spread into a single layer on a parchment-lined baking sheet. Bake for 20-25 minutes, stirring once or until crispy and golden;

Step 3 - Peel and grate the beet. Juice the lemons and pour juice over beet. Allow mixture to sit for 5 minutes. Peel and thinly slice shallots into rings. Strain beet mixture over shallots (reserving grated beets for future use) and allow shallot rings to pickle for 15 minutes or overnight in the refrigerator. Strain before serving;

Step 4 - Toast pine nuts on a baking tray in the oven for 5 minutes or until lightly golden;

Step 5 - Toss spinach with sherry vinaigrette (see below) and garnish with beet-pickled shallots, toasted pine nuts and shiitake bacon;

Sherry Vinaigrette;
Step 1 - Mince garlic in medium bowl along with Dijon, sherry vinegar, sea salt and maple syrup;

Step 2 - Whisk mixture to combine and slowly stream in olive oil while whisking to form vinaigrette;

Step 3 - Serve with baby spinach salad;

Borscht and Beet Greens Compound Butter;
For the borscht;
Step 1 - Heat oil in a 6-quart stock pot over low heat. Add onion and cook until softened, about 5 minutes. Add garlic and cook for 3 more minutes;

Step 2 - Add carrots, beets, cabbage, stock and tomato paste. Bring to a boil, then lower to a simmer;

Step 3 - Drain potatoes and add to the pot, along with bay leaves, sea salt, pepper and vinegar. Simmer for 40 minutes;

Step 4 - To serve, top with dill and a dollop of sour cream (if using);

For the compound butter;
Step 1 - Clean beet greens thoroughly and roughly chop;

Step 2 - Place beet greens in a saute pan over medium heat; add water and salt. Cook greens until completely wilted, stirring constantly. Drain greens and transfer to a plate to cool;

Step 3 - When greens are cool enough to handle, using your hands, squeeze out all excess liquid;

Step 4 - Combine greens, garlic and butter in a food processor. Puree until smooth and well incorporated;

Step 5 - To serve, spread on fresh slices of baguette or your other favorite bread;

For the gnocchi;
Step 1 - Preheat oven to 400 F. Prick potatoes all over with a fork and bake until soft, about 40 minutes;

Step 2 - Slice each potato lengthwise and allow to cool;

Step 3 - Scoop out potato flesh and discard skins. Process potato flesh through a food mill or ricer to remove any lumps. Set aside;

Step 4 - In a food processor, puree peas with oil. Add pea mixture and salt to potatoes and mix to combine well. Gradually add flour to potato mixture, add just enough for the dough to come together. Knead for about 2 minutes. Wrap dough in plastic and refrigerate for 20 minutes;

Step 5 - Divide dough into 4 equal portions. Roll each portion into a log about 1 inch thick and 8 inches long. Cut log into 1-inch pieces. Boil gnocchi immediately, or freeze on a parchment paper-lined baking sheet;

Step 6 - Serve in shallot broth topped with roasted oyster mushrooms (recipe below);

For the mushrooms and assembly;
Step 1 - Preheat oven to 400 F;

Step 2 - Bring a large pot of salted water to a boil;

Step 3 - On a baking sheet, toss oyster mushrooms with 2 tablespoons olive oil. Roast until they start to crisp, about 15-20 minutes;

Step 4 - In a large sauté pan, heat remaining 1/4 cup olive oil. Add shallots and cook for a couple of minutes stirring constantly. Add garlic and cook for 3 more minutes. Add vegetable stock to saute pan and cook over high heat until reduced by two thirds, then lower heat;

Step 5 - Meanwhile, cook gnocchi in boiling water until they float to the surface of the pot and are al dente, about 5 minutes;

Step 6 - Drain gnocchi and add to saute pan with black pepper and 1 teaspoon salt;

Step 7 - Raise heat and stir in cold butter, 1 tablespoon at a time until melted;

Step 8 - Serve topped with roasted mushrooms and Parmesan cheese;

Female Chefs Leading the Conversation on Food and Health

aday — Fri, 08 Mar 2019 19:29:58 +0000

Female Chefs Leading the Conversation on Food and Health aday Fri, 03/08/2019 - 14:29 /sites/default/files/styles/width_1400/public/content/blog-article/header-image/cauliflower%20header.jpg.webp?itok=TrRMCOok Celebrate Women's History Month with ICE chef-instructors. March 8, 2019

By Kimberly Steinkopf — Marketing Manager, Natural Gourmet Institute

Natural Gourmet Institute founder Annemarie Colbin, Ph.D., paved the way as a female industry leader in the conversation of “food as medicine” early on. Today, her teachings and beliefs continue to empower food professionals and enthusiasts. In honor of International Women’s Day, here are tips on food and health from some of our favorite female chef instructors, whose careers Dr. Colbin inspired.

Choose seasonal and local produce.

Foods that are in season are more affordable and retain their nutrients better than foods that have been transported over long distances. Dr. Colbin promoted opting for local produce for this reason. Chef Alexandra Borgia is known for taking any type of produce handed to her and turning it into a delicious dish like a squash blossom bruschetta with squash blossoms from the Union Square Greenmarket.

Avoid processed ingredients.

The foods we eat should not be artificial, heavily processed, irradiated or genetically engineered, and free of chemical additives, colorings or preservatives. Dr. Colbin always used fresh ingredients when teaching how to cook healthful meals. Chef Ann Ziata knows how to incorporate fresh, non-processed ingredients into her famous desserts. Check out her tips on having a healthy relationship with sweets.

Opt for simple foods that our ancestors ate.

We should acknowledge what our ancestors ate and the foods that are indigenous to our local region and incorporate those foods into our diets. These foods typically provide nutritional value that processed foods do not. Chef Celine Beitchman knows a thing or two about using simple ingredients that are traditionally used in various types of cuisine to elevate everyday dishes.

Chef-instructors Barbara Rich, Olivia Roszkowski and Ann Ziata teach career training classes at ICE.

Sit down and enjoy your food with others.

A critical component to cooking that Dr. Colbin instilled at the Natural Gourmet Institute is community, hence the tagline "Kale, Quinoa and Community." Honoring and enjoying the process of eating with family and friends makes a difference in our relationships with food and enhances intuition. Chef Jill Burns, a pro when it comes to intuitive eating, says that sitting down to meals with others without distraction and taking adequate time to eat and chew food thoroughly can create a fulfilling experience of eating, digestion and satiety.

Only eat food that is delicious.

There is no point in eating healthy food that doesn’t taste good. According to Dr. Colbin, great-tasting food inspires us to eat more great-tasting healthy food, leading to the development of healthier eating habits. Chef Barbara Rich can turn any healthy recipe into an elevated dish, like these Balsamic Vinegar of Modena pearls with white bean puree and yellow beets on charcoal crackers.

Don’t waste edible parts of produce.

Dr. Colbin always said that we should eat whole foods with all their edible parts. Chef Olivia Roszkowski is known for her creativity in the kitchen, especially when it comes to incorporating nutritious leaves, stems and roots from produce into recipes. Find her root-to-frond recipe for cauliflower "steak" piccata below.

Crispy Cauliflower “Steak” Piccata with Marinated Citrus Peel Relish

Yields 4 servings

6 tablespoons unsalted butter
1/4 cup olive oil
1 head cauliflower, cut into 1/2-inch vertical slices
1/4 cup arrowroot
1 1/2 teaspoon sea salt
5 lemons, juiced (reserving zest)
1/2 cup vegetable stock
1/4 cup capers
1/3 cup parsley

For the relish:

Reserved lemon peel
1 teaspoon sea salt
1 teaspoon olive oil

Warm the butter and olive oil over medium heat in a large deep sauté pan. Toss the cauliflower slices in arrowroot, dusting off the excess. Fry for 2 minutes per side or until golden, turning once. Remove from pan and sprinkle with sea salt.
Deglaze the pan by adding the lemon juice and stock, whisking in any found on the bottom of the pan. Stir in capers and simmer mixture for 2 minutes. Turn off heat and toss in parsley. Serve over crispy cauliflower.
For the relish, cut the peel into a fine mince and toss with sea salt and olive oil. Serve as garnish.

Study Health-Supportive �� Arts with these female chefs at the Natural Gourmet Center.

Health-Supportive �� Arts Natural Gourmet Center Healthy Chefs ICE Instructors Recipe

Female Chefs

Submitted by Richard LaMarita on March 10, 2019 10:38am

Amazing ladies, my colleagues.

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Recipe steps

Step 1 - Warm the butter and olive oil over medium heat in a large deep sauté pan. Toss the cauliflower slices in arrowroot, dusting off the excess. Fry for 2 minutes per side or until golden, turning once. Remove from pan and sprinkle with sea salt;

Step 2 - Deglaze the pan by adding the lemon juice and stock, whisking in any found on the bottom of the pan. Stir in capers and simmer mixture for 2 minutes. Turn off heat and toss in parsley. Serve over crispy cauliflower;

Step 3 - For the relish, cut the peel into a fine mince and toss with sea salt and olive oil. Serve as garnish;

New Year, Renewed You: Checking In

aday — Fri, 22 Feb 2019 14:45:44 +0000

New Year, Renewed You: Checking In aday Fri, 02/22/2019 - 09:45 /sites/default/files/styles/width_1400/public/content/blog-article/header-image/ngi%20green%20juice%20header.jpg.webp?itok=4Jxxe-MZ Whole foods and hydration advice (plus a green juice recipe) for sticking to health-supportive resolutions. February 23, 2019

By Kimberly Steinkopf — Marketing Manager, Natural Gourmet Institute

We’re almost through the second month of 2019, and talk of resolutions is no longer taking up social media feeds, emails or advertisements. Have you made any small improvements in your health since the new year started? Have you stayed on track?

For many people, making small, incremental improvements is more easily attainable than setting big resolutions. As NGI wrote last year in its Baby Steps to Better Health series, small improvements provide incremental, achievable goals and set us up for success. Small repeated efforts yield longer-lasting benefits.

If you’ve kept up with the small health improvements you’ve adapted, great! If not, don’t be hard on yourself. Don’t stop at each mistake or difficulty and dwell. Keep moving forward.

I first suggested beginning your year of small improvements by trying to add more whole foods to your diet. In her article on eating whole foods, NGI Founder Annemarie Colbin, Ph.D., said, “A healthful regime would include at least 70-80 percent whole foods.” In other words, aiming for at least 70-80 percent is much more realistic than trying for 100 percent and will still make a tremendous impact on your health.

Once you’ve worked on filling your plate with fruit, vegetables, whole grains and legumes, start focusing on drinking more water. Hydration is something we typically think of during the hot months of the year, but is just as important during the colder, dry months. Beyond quenching our thirst, staying hydrated helps boost skin health, stimulate digestion, flush toxins and prevent kidney damage, among many other health benefits.

Here are three tips to keep in mind when improving your hydration:

Monitor your intake: According to The Institute of Medicine (IOM), men should aim for at least 101 ounces of water per day, which is a little under 13 cups, and women should aim for at least 74 ounces, which is a little over 9 cups. If you are in a colder or a dryer climate, you may need to adjust that amount. And of course, your size matters, too. The IOM suggests that intake should amount to about 1/2 to 1 ounce of water for every pound you weigh.
Invest in a filter: There are hundreds of types of contaminants coming through the tap, even though water is chemically treated to be “safe.” Think about investing in one of the wide varieties of filters. They vary in price and can be installed above or below the sink. Plus, there are plenty of filtered pitchers and water bottles to choose from. Decide what works best for you based on space availability, personal preference and cost.
Get creative: Staying hydrated doesn’t have to be boring. Add some lemon or mint to your water to give it flavor, juice your favorite fruits and vegetables, or even check out the plethora of water options at the store with sources from coconuts, maple trees, cacti, watermelons and more. Here’s one of my favorite juice recipes from the Natural Gourmet Center’s Health-Supportive �� Arts curriculum.

Green Juice

Yields 2 servings

1 1/2 large cucumbers (2 1/4 pounds), peeled, ends discarded
3/4 lemon, peeled, pith intact
1/4 pound pineapple (about 3/4 cup)
1 inch piece of ginger root, scrubbed, unpeeled
1 1/2 zucchinis (1 pound), trimmed
6 large kale or collard leaves (1/2 pound), washed, trimmed, stems intact
1/4 bunch parsley (1 ounce), washed and spun dry, ¼-inch stems trimmed and discarded
3 large celery stalks (1/4 pound), cleaned

Cut produce to fit juicer feed tube. Juice produce in order of ingredient listing, ending with celery stalks.
Serve immediately.

Learn more about health-supportive diets and cuisine at the Natural Gourmet Center.

Natural Gourmet Center Health-Supportive �� Arts Healthy Fruit Vegetables

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Recipe steps

Step 1 - Cut produce to fit juicer feed tube. Juice produce in order of ingredient listing, ending with celery stalks;

Step 2 - Serve immediately;