Lingering in 2009.

Thank.ful
adjective
definition: conscious of benefit received, expressive of gratitude.
Reflecting back to January 2009, I realize that I have received much this past year.  The completion of my college education and the start of a dietetic internship, moving from California to Boston and re-starting life, renewed freindships and new chums, pleasant circumstances bringing much joy, and harder times bringing the best lessons.  How easy it is for me to fall into an attitude of entitlement, always pressing forward with an ambitious eye for the next step or the next opportunity.  But now I want to linger in thankfulness.  

Favorite memories from 2009.

January.  Bloomingdale's!  (Visiting dietetic internships in Boston with my mom.)

March. Birthday in Napa with UCDavis friends.  Thank you Sunshine Girls!

April.  Nutrition Bowl, UCDavis second place!  Proud to be a nutrition nerd : )

June.  Graduation dinner with Grace Alive-college fellowship group!

June.  University of California Davis, B.S. Clinical Nutrition

July.  Moved to Boston for an early summer class.  My summer adventures began in Copley Square.

August.  Back briefly in California for my friend's wedding.

August.  Sweet snack with my sweet friend in Berkeley, California.

September.  Back in Boston for the official start of Tufts dietetic internship and graduate school!  Some of the Tufts dietetic internship girls met for wine and cheese!

September.  New York City is only a Bolt bus-ride away!

October.  Nashoba Valley Winery.  Apple picking with Tufts dietetic interns.

October.  Yum = our housewarming potluck party.

November.  Running in Maine with friends from Tufts graduate school.

December. Christmas with family in California.

When you look back, what adjective describes your 2009?

It's been a great year!  I started the blog in July 2009, and I've learned so much.  Thanks for reading

Happy New Years!

Seaweed Steals the Show!

 Hijiki Chicken!

December 24, 2009 (ahh--all my posts are so far behind!)
My mom sets down her chopsticks and smiles, "I bet not many people are eating hijiki chicken on Christmas Eve."
"Well, not the typical holiday meal," I reply.  "But there must be one person out in the great wide world who is enjoying this same lovely seaweed!"

When I was at home for Christmas vacation, my mom handed me a stack of recipes saying, "What new recipe should we try for dinner?"  I chose hijiki chicken.  Now a new fav.

Let's Get This Show Rolling!...
2-3oz dried hijiki seaweed
5oz/150g chicken breast
2 carrots
1 Tbsp vegetable oil
2 Tbsp sugar
1/4 tsp dashi-no-moto
2 Tbsp sake
3 Tbsp soy sauce
pinch of shichimi togarashi or cayenne pepper

1. Soak hijiki in cold water for 30 minutes.  It is ready to cook when it is easily crushed between the fingers.  Pour into a sieve and wash under running water.  Drain.
2. Cut up chicken.  Heal oil in a frying pan and stir-fry the chicken until the color changes.
3. Peel carrots and cut into long narrow matchsticks.
4. Add the hijiki and carrot to the chicken.  Stir fry for one minute.
5. Add the remaining ingredients.  Lower heat and cook for 5 minutes.
6. Remove pan from heat and let stand for 10 minutes.  Sprinkle with shichimi togarashi or cayenne pepper when serving.

What is Hijiki?
Hijiki is seaweed.  Yup, seaweed!  Before Christmas Eve I had never tried this variety of seaweed, but I love it!  It gives the chicken a salty kick and pungent aftertaste.  It lends a strong flavor to the whole dish, complimenting rice perfectly.  Watch out- any competing flavor will probably lose.
Couldn't find nutrition information on the USDA nutrient database, or Fitday, or Calorie King, or anywhere!  It seems that most of the nutrient information combines hijiki with other salad ingredients, but this blog was informative: Hijiki-Just Hungry's Blog.
The All-Stars (aka My Seaweed Rollcall):
Wakame- in miso soup *slurp!*
Konbu-for soup stock and traditional Japanese New Years Dish called "Nishime"
Nori-to wrap sushi
Furikake- Japanese condiment to sprinkle over rice
Hijiki- newest addition, welcome!

A Cloudy Forecast for the Sunshine Vitamin

I posted this one week ago, and received a comment questioning the 200 IU Vitamin D recommendation that I quoted.  Oops, I was a little careless.  So after some additional research, I'm revising this post.  Tonight my roommate (also a Tufts dietetic intern) and I just raided our fridge and compared our yogurt, milk and vitamin D supplement food labels!  Quite fun!
Vitamin D-How Much is Enough?
Short Answer: The Institute of Medicine (IOM) has set a Daily Value of 400 IUs per day.  The Adequate Intake is 200 IUs per day (this was set in 1997).   However many health professionals are recommending higher levels of 800-1000 IUs per day.  Stay tuned because the IOM is releasing new recommendations next year!

Long Answer: There is controversy about both Vitamin D requirements and Vitamin D status.  I mentioned the Vitamin D requirements above, but what about Vitamin D status?
A blood sample can test Vitamin D status by measuring levels of 25 hydroxy vitamin D, or 25(OH)D.  Vitamin D sufficiency is defined as blood levels greater than 30ng 25(OH)D per mL.  Vitamin D insufficiency is 21-29 ng 25(OH)D per mL.  Vitamin D deficiency is 20ng 25(OH)D per mL or less.
Now comes the tricky part.  How do we measure Vitamin D produced in from sunlight?  Like most things Vitamin D-related, I don't know if there is a concrete answer for this.  Although Vitamin D is found in a limited number of food sources (salmon, mackerel, tuna, fortified milk, fortified cereal), our skin makes Vitamin D from sunlight.  Factors such as skin pigmentation, sunscreen, and weather make the situation very confusing.  The Institue of Medicine is taking this into consideration as they update their Vitamin D recommendations (scheduled for release in May 2010).
flickr photo by _mandrew_
Daily Sunshine Dose
During rotation at the Joslin Diabetes Center on December 14th, I heard a research presentation on Vitamin D status in children with Type 1 Diabetes.  At Joslin a group of researchers is comparing levels of Vitamin D in children who have Type 1 Diabetes compared to children who do not.  Vitamin D receptors have been found on many cells, extending D's function in the body beyond calcium absorption and bone strength.  This explains much of the recent Vitamin D hype.  Joslin is analyzing Vitamin D's role in immunity, particularly in the auto-immune factors of Type 1 Diabetes.  Cool, right?  Their study is not completed, so I can't comment on the preliminary results.
The UV Index
Vitamin D comes from sunlight.  But not just any old sunlight.  In order to absorb Vitamin D through the skin, the sunlight must be above UV level 3.  The researcher at Joslin presented these nifty weather charts that show UV Index by month.  Any month with UV less than 3 means that Vitamin D cannot be absorbed through the skin.  Where I'm living, the forecast looks a little gloomy for sunny D.

Boston, my New England home.  Low UV levels November through February.

Sacramento, close to my hometown in California.  Low UV from November through January.

Honolulu, dare I even compare?  I guess my grandpa doesn't have to worry.

Japan, a country dear to my heart.  UV levels are similar to Boston.

Check out your city at Climate Guides-Weather 2 Travel.

In October I started taking a calcium + vitamin D pill.  The world of vitamin supplements is a slippery slope.  I know some dietitians who promote them, and others who won't touch them.  I believe it is best to get vitamins from the food that we eat.  However I decided to start some Vitamin D pills this winter since I don't drink milk, I hardly eat fish, and I live in New England.
Where do you live?  What do you think?

Creole Cornbread Stuffing

As if the plain stuffing wasn't good enough!
This recipe is from a dietitian that I met during my rotation at the Massachusetts State WIC Office-thank you!

.

Here we go!
Cornbread (Jiffy mix ok)
1 roll breakfast sausage
1/2 yellow onion, chopped
1 tsp garlic, chopped
1/2 bellpepper, chopped
5-6 mushrooms
2 stalks celery, chopped
1/2 tsp fresh thyme
1/2 tsp rosemary
1 tsp sage
1/4 tsp salt
1/2 tsp fresh pepper
1 tsp poultry seasoning
2 eggs
1 stick melted butter
1/2 cup half-and-half
1 cup chicken or turkey stock
Optional:
1/8 cup kernal corn
1/8 cup chopped baby carrot

1. Day 1. Make cornbread 2 days before to dry out the bread. Let cool, wrap in foil.
2. Day 2. Saute breakfast sausage. If using turkey sausage, make sure to remove the casings.
3. When sausage almost cooked (after 5 minutes), add all the chopped vegetables and herbs. Cook for 5-8 minutes.
4. Cut cornbread into LARGE blocks. Add cornbread to the ingredients and mix together. (From my experience: Cornbread naturally crumbles, so small chunks yield a "mush" rather than a distinct "stuffing.")
5. In separate bowl, mix together butter, eggs, half-and-half and chicken stock. Mix into stuffing.
6. Cover and referigerate over night.
7. Day 3. Bake 45min-1 hour at 350. Bake stuffing in a covered baking pan, or stuff inside a bird. If cooking a bird, make sure to stuff right before you put the bird in the oven, and to remove the stuffing immediately after the bird has cooled.

It looks like a long list of ingredients, but it is pretty easy! I didn't plan for a 3 day endeavor, so I skipped the overnight referigeration and crammed it into 2 days.
Why is this my new favorite? Sweet cornbread plus savory sausage makes for an easy winner. I made this for Christmas dinner, and it was the perfect compliment to our Morrocan lamb chops, roasted Japanese pumpkin, balsamic brussel sprouts, and vegetable stir fry. A little diverse? Yup. (Our taste buds couldn't make up their minds.) But delicious? Oh yeah.
Recipe Nutrition Facts
For 1/18 of the recipe, (I'm imagining how we cut the pan and served it up.) Nutrition facts estimated with Sparkrecipes calculator.
205 kcal, 10.8 grams total fat, 5 grams saturated fat, 479 mg salt, 21 grams carbohydrate, <1 gram fiber, 0.9 grams sugar, 6 grams protein.
Maybe you are balking at some of the numbers, because who really eats only 1/18th of the pan? Try decrease the saturated fat by using milk instead of half-and-half, or cut out some butter. Just remember that this rich side dish is... a side dish! So savor every bite of this Creole cornbread treat; but make vegetables, lean protein, whole grains, and fruit the real celebrities of your plate.

My New Holiday Favorite- Sweet Potato Pudding

Sweet Potato Pudding
This recipe is from one of the nutritionists at the Massachusetts State WIC Office- thank you!

Recipe
6 sweet potatoes (or mix with yams too)
2 Tablespoons butter
1/2 cup light brown sugar
2 eggs, beaten
3/4 cup half-and-half
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/8 teaspoon all-spice
dash of salt
dash of pepper
optional topping: marshmallows, walnuts, or almonds

1. Clean sweet potatoes, rub olive oil on skin, and prick with a fork.  Wrap in foil and bake at 350 degrees for 45minutes-1 hour.
2. After cooled, cut sweet potatoes into cubes (leave the skin on). 
3. Mash it up!
4. Mix in all the other ingredients. 
5. Pour into double boiler, or pour into a deep baking pan using ban marie technique.  Huh?  (I had no idea the first time, so I looked this up.)  Simple!  Pour pudding into desired pan.  Then place that pudding into a bigger pan.  Fill the outer pan with boiling water, and place the whole contraption into the oven.  This water bath allows the pudding to cook gently without direct heat contact.
6. If topping with nuts, sprinkle nuts on top before baking.
7. Bake at 350 degrees for 1 hour.
8. Optional: last 5 minutes of cooking, top with 1 bag of miniature marshmallows.  Place pan under broiler.  Watch closely and take out the pan when marshmallows are soft golden brown (not burnt).
9. Cool and cover before serving.  

Recipe Nutrition Facts
Take #1: The Original Sweet Potato Pudding
In November I made this pudding to take to a Thanksgiving party.  I used the original recipe, but skipped the marshmallows and topped with chopped walnuts for a crunchy twist.  It was rich and yummy; I took home no leftovers.
Take #2: Slim But Sweet Potato Pudding
I wanted to make this special treat again for my family.  But this time I modified the recipe for a slightly slimmer version.  I swapped skim milk for half-and-half, added only 1/8 cup brown sugar, and garnished with almonds instead of walnuts.  Although the pudding was not as rich, I thought it tasted great.  My family scraped the bottom of the pan- I think they liked it!

                      1 Pan - Original  Pudding                                 1 Pan- Slim But Sweet Pudding

Nutrition data calculated from Sparkpeople's Recipe Calculator.

Sweet Potato Nutrition Specs
Filled with Vitamin A, Vitamin C and more, there's really no good reason to NOT eat this nutrition all-star.  But rather than type out the spectacular specs myself, I'll redirect you to my friend and fellow Tufts dietetic intern Corinne Dobbas at Green Grapes Blog.
Nutrition facts + sweet potato trivia + an easy recipe:  Check out Green Grapes Blog-Sweet Potato Goodness!

Ipo wanted to help out with the photography.  He's a cutie.

Merry Christmas!

Got this watermelon radish from a Farmers Market in Boston.  I forgot to eat it during finals, so I packed it with me to California for the holidays.

Merry Christmas everyone!
or as they say in Hawai'i,
Mele Kalikimaka!

Love,
Rachel

Surprised by Sweetbreads

Sweetbreads are the thymus glands of veal, young beef, pork or lamb.  Since reading Julie and Julia, I've occasionally cooked with butter and cream, and have gained a curiostiy for organ meats like sweetbreads.  Guess what, I like it.

flickr photo by ulterior epicure

With finals last week, I neglected my blog.  And now that I've returned home to California for the holidays, it looks like I will be equally busy with family and friends.  I have several posts waiting in my head, however I feel compelled this morning to write about sweetbreads and a wonderful little restaurant called Waterboy.  

Waterboy Restaurant, from website

Last night my family and I went to Waterboy in Sacramento.  I want to give it a shout out, because it is amazing!  The friendly and knowledgeable wait staff (sign of great management!), lovely atmosphere (elegant but not stuffy), and astonishing food (they use seasonal ingredients) have won me over.  It requires a tidy sum, so I know I'll be back for a very special occasion.
A tasty evening began with a gnocchi dish that I split with my sister.  Actually, this is the first time I ate gnocchi.  I hardly cook pasta and I don't go out for Italian very often.  Gnocchi- so soft and cute. 

• Housemade Gnocci Gratin, with Butternut Squash, Chanterelles (I learned that this is a type of mushroom), Fontina, Breadcrumbs, Sage. 

Then I was surprised by sweetbreads in the entree.  

• Mixed Grill of Yolo Poultry Chicken, Pork Tenderloin and Sweetbreads, with Savory Bread Pudding, Glazed Brussel Sprouts, Salsify, Herb Jus
• Pear-Ginger Upsidedown Cake, with Cinnamon Sabayon (I learned that Sabayon is an airy Italian custard)

You're thinking, "Doesn't this crazy girl know that a restaurant review is tasteless without the accompanying food photos?"  I know, I know.  Let's just say that bringing out a camera with its bright flash would have felt very un-classy.  So use your imagination.  : )
Waterboy Restaurant
2000 Capitol Ave
Sacramento, CA 95814


Nutrition Facts for Sweetbreads
The USDA Nutrient Data Base, which I consider the gold standard, didn't have the nutrition facts for sweetbreads.  This is from FitDay.