KERF Interview Debut!

If you’re a member of the blog world, and possibly even if you’re not, odds are you’ve heard of Kath Eats Real Food. If not, head there as soon as you read this post!

I was so happy ecstatic to be able to interview the wonderful Kath herself via phone yesterday! It is for my Media Writing class—we had to interview someone with similar interests (blogging), and right away Kath came to mind. So glad she graciously agreed to take a few minutes to answer my questions. Enjoy!

Blogger Interview: KERF
By: CaSaundra Casillo   

  When most people here the word blogging, they can conjure up many different ideas. However, when you pay a visit to KERF blog, it’s all about real food. Kath Eats Real Food is a blog started by Kath herself, dedicated to her love of real food, healthy living, and sharing with others that an overall healthy diet is easier than most people think, and can actually be quite fun. Kath decided to go mainstream with KERF on September 1st, 2007. Since then she has gained 7,000 readers, and about 13,000-14,000 visits on her page per day.  Her source of inspiration to start a blog, which she updates three times daily in a diary-like style documenting her meals and snacks, stemmed from the blog “Eat Like Me” from Self Magazine. Her 30 lb weight loss also fueled her interest in blogging because she wanted to share her experience and answer all the questions people would routinely ask her about her weight loss journey.
  For Kath, blogging is like a 24/7 job that she describes as both wonderful and sometimes draining. She compared blogging to being like a student; you always have assignments, and constantly could be working on something. Still, she wouldn’t trade what she does for a 9-5 job any day. Other things she loves about blogging are the exciting comments she receives daily and the supportive blog community who she can relate to on all levels. “I love when I got together with other bloggers, we all wanted to go to bed early to wake up and exercise--we’re very like-minded.”
  Of course, not everything runs smooth in the blog world. She has had her share of negative comments, but since she started moderating them a year ago, most have dissipated.
  To say Kath has taken blogging to a new level would be an understatement. Through blogging, many doors have opened to opportunities she never imagined; traveling to Africa this past summer for a Lipton Tea tour, the Quaker Healthy Heart Start weekend in Chicago, numerous BlogHer conferences, heading the first Healthy Blogger Summit in Boston, publishing in Breathe Magazine, and recipe development opportunities. However, the benefits don’t end there--she also receives free food products to her door from companies and the chance to do various media partnerships.
  She can’t imagine what life would be like if she never started blogging. “I would probably be sitting unhappy in a cubicle.” Instead, she takes the free time she does have and is furthering her education with RD credentials. Kath hopes her online nutritional counseling will eventually grow into her own business.
  For bloggers just starting out, she says learning how to use your camera is necessary, and posting regularly is important. When picking a topic Kath suggests picking something that is already in your daily life, like food and eating is for her.   
  When asked what she hopes readers get from her blog, her response was, “That you can eat real food, and navigating all the products in stores doesn’t have to be challenging.” Kath plans to keep on blogging in the future and hopes that her blog can change lives for the good in both big and small ways.

Thanks again Kath—your a inspiration to all bloggers!

If you could interview any blogger, who would you pick?

Feels Like Fall Friday

Colorful leaves, mild weather, shorter days, and of course all that great fall food. The fall season is easily my favorite time of year—with the exception of what comes next—winter.

I came across this great website called Sustainable Table which allows you to select your state and month to see what you can expect to see in season in your grocery store.

Here’s some of my favorites in season here:

• Cucumbers
• Eggplant
• Fennel
• Lettuce
• Mushrooms
• Onions
• Peppers
• Plums
• Potatoes
• Raspberries
• Squash
• Strawberries
• Sweet corn
• Tomatoes
• Zucchini

What favorites are in season where you are?

Today I thought would be the perfect day to kick off my annual fall baking. This recipe is fast and easy—it is based on a mix, which I usually prefer from scratch, but I’ve had this mix sitting around and I just wanted to use it. Enjoy!

Caramel Apple Bars

Yields: 36 Bars

Ingredients:

• 1/2 C cold butter
• 1 pouch(1lb 15 oz) oatmeal cookie mix
• 1 egg
• 1 C finely chopped peeled apple
• 3/4 C caramel topping
• 1/4 c all-purpose flour
• 1/2 tsp cinnamon

Directions

• Heat oven to 350 F. Spray bottom of 13 x 9 inch pan with cooking spray.
• In large bowl, cut butter into cookie mix using fork or pastry blender. Stir in egg and cinnamon. Mix until mixture becomes crumbly.

 

• Reserve 1 1/2 c cup cookie mixture. Press remaining cookie mixture into the bottom of the pan. Bake 15 mins. Sprinkle apple over crust. In small bowl, mix caramel topping and flour, drizzle over apples. Sprinkle reserved cookie mixture over apples.

• Bake 20-25 minutes or until golden brown. Cool completely. Cut bars into 9 rows by 4 rows.

Come back for a weekend slurp smack down!

Ch-Ch-Ch-Chia

Ok, so who used to make Chia heads as a kid? Even if you didn’t I am sure you know that “Ch-Ch-Ch-Chia” tune. But today’s post is not about growing a Chia head—instead it’s about eating Chia seeds! Yes, eating them. I never thought I would be eating Chia seeds until Diane from Greens Plus so graciously offered to send me some. I was still a little unsure about eating them, but once I read about all the health benefits, I just couldn’t refuse.

Health benefits of Chia seeds:

• Chia seeds have thousands of years of safe historical human consumption
• Chia seeds enhance energy levels and extend endurance
• Chia seeds are 100% cholesterol free, and trans fat free
• Omega³ Chia is NOT genetically modified (GMO)
• Chia seeds contain significant amounts or Quercetin antioxidants that aid in reducing inflammation
• Omega³ Chia is one of the highest overall antioxidant containing foods (ORAC i680 pr 22g) – more than blueberries and prunes
• Omega³ Chia is gluten free, and can be eaten by people suffering from celiac disease.
• Chia seeds aid in increasing nutrient absorption and utilization
• Omega³ Chia is a complete, whole and natural food, not a supplement.
• Omega³ Chia is a perfect digestive aid, creating better assimilation of food and excess stomach acids
• Omega³ Chia is a dieters dream, fat replacement, food extender and creates a full satiated feeling.
• Chia seeds encourage healthy and gentle bowel elimination
• Omega³ Chia is certified Kosher
• Chia seeds prevent dehydration and aids in Electrolyte Balance

Still not convinced to give em’ a try? They are virtually tasteless, so at least consider!

So today’s recipe does include Chia seeds, but it is equally delicious and doable without them. Chicken pot pies used to be one of my favorite comfort foods as a kid, and they’re so cheap and you just pop em’ in the oven. But once I got a little older and more concerned with nutrition, I realized how unhealthy store-bought pot pies can be. Check out the stats on this one!

Pepperidge Farm Original Flaky Crust Roasted Chicken Pot Pie has 510 calories, 32 grams of total fat, 9 grams saturated fat, AND 870 mg cholesterol in HALF OF A PIE.  Multiply everything by 2 and you're getting 1020 calories, almost 100% of daily recommendations for total and saturated fats at 64 grams of fat and 18 grams saturated fat AND 1740 mg of sodium from one meal, which is more than 50% of the recommended daily amount. [Source here]

In other words..I think it’s worth a little time and effort to make your own. This recipe definitely qualifies for my Recipe Redo on a Budget.

Quick and Easy Chicken Pot Pie

Serves: 5

Budget Breakdown

• 5 oz can chicken=$2.55
• 10.5 oz 98% FF Condensed Cream of Celery Soup=$1.95
• Box of Bisquik all-purpose baking mix=$2.85 divided in half, since you don’t use the whole box.
• 9 oz bag of frozen mixed veggies=$1.31
• Freebies: Milk, egg, and seasonings assuming you have these on hand.

Total per pot pie= approximately $1.45 per serving

Yes, you can buy them cheaper, but you may have to sacrifice your health then.

Ingredients:

• 5 oz can of chicken cubes
• 1-10.5 oz can of condensed 98% FF cream of celery soup
• 2 cups of mixed frozen veggies
• 1/2 C milk
• 1 egg
• 1 c. all-purpose baking mix
• 1 Tbsp Chia seeds (optional)

Directions:

• Heat the oven to 400°F.
  
• Stir the soup, vegetables and chicken in a 9-inch pie plate, or if you prefer to make individual pies like I did, you can use 5 mini tin loaf pans.

• Stir the milk, egg and baking mix in a small bowl. Spread the batter over the chicken mixture. Bake for 30 minutes or until the topping is golden brown. [If your making 5 individual pies, it’s about 1/2 C filling per pie.

 

Comfort food at its’ finest!

Navigate Your Plate

Is it just me, or do long weekends make the week even harder?! Whatever the case, I don’t mind, because I had a wonderful weekend. I did a ton of shopping (all thrifting of course!), and got a super present from my mom! Keep an eye out for a post on that later this week. I also picked up a like-new waffle maker for $2.99, some recipe books, and a set of ramekins for under $2! And of course new clothes for the upcoming fall season :o)

On our little trip, we ate at one of my favorite restaurants--Old Country Buffet. I am a huge fan of buffets—more customization, and usually cheaper too! Do you have a favorite buffet that you like to eat at? Mine is Old Country Buffet , or when we go down to Florida, I like Sweet Tomatoes.

But buffets can spell trouble if you don’t practice moderation. Endless food, dessert bars, and some not-so-healthy fare. Here’s some tips to keep you on track at the buffet:

• Before you start filling up your plate, always walk around to survey what foods you will want to eat. That way you won’t go overboard and can practice balancing your meal.
• Start with a basic salad with greens, veggies, maybe some hard boiled eggs and a pinch of cheese. Go light on the dressing(one serving ladle usually amounts to 2 Tbsp) and croutons. If you plan on having your salad as a meal, then that’s a different story—in that case you can add more protein, maybe some cottage cheese, etc.

This is the salad that I started with.

(Spinach, lettuce, tomatoes, pickles, carrots, onions, mushrooms, and lite Italian dressing)

• Next, I usually can’t pass up the steaming soup if they have a kind I like. Go for broth soups vs. cream based soups if you are planning on having it as a side dish. If your soup is the main highlight, then have a cream based if you choose. Some minestrone, black bean, chicken noodle, chicken rice, miso soup, vegetable soup, and tomato soup are always good and light choices.

I chose chicken noodle—one of the best!

• I usually skim over the bread unless there is something outta-this-world. But usually it’s just your average French bread, or buttery rolls, which I don’t really care for anyway.

• Don’t choose the usual foods you eat on a regular basis, such as burgers, pasta, or chicken. Instead try foods you rarely, if ever, eat. This trip I tried Spinach Marie, which I actually didn’t care for. Overall, eating different foods will enhance your buffet experience!

• Don’t fill up with liquid calories. It can be easy to keep going back and refilling your glass with sugary soda, fruit juices, and iced teas. Instead stick to one glass of milk or juice, and then the rest diet soda, or just plain water.

• When it comes to your entree plate, try to remember: protein, produce, and some sort of grain or starch. Basically, keep it balanced out! You know what works for you :o)

Here’s what works for me!

Some roasted baby potatoes(starch), carrots, corn, and beans (produce), salmon and white fish (protein), and some coleslaw!

As for my mom, she enjoyed the veggie bruschetta they brought around.

We had a great time! So good to catch up with my mom and grandma!

Outta This Strata-Sphere!

The fall farmer’s market has arrived in town and I am happy ecstatic! Fresh, local, and cheap—what more could a foodie ask for? I quick swung in there before I left for the weekend and got all these goodies for $3 bucks! Acorn squash, Yukon potato, cucumber, and two veggies I have never tried—a fairy eggplant(baby eggplants) and a lemon cucumber. I love how you can ask the farmers about their produce and they’ll give you the 411. I used the fairy eggplant in today’s recipe, and I loved the lemon cuke, a little bit sweeter than your typical one. What are you farmer market favorites? I can’t wait to go back! Find a local Farmer’s Market here!

Today’s recipe is from my cookbook of the month [check it out if you haven’t already!] and of course I did make a few changes to this, but it’s basically the same idea. To say I liked this recipe would be an understatement—I loved it! I’ve made it 3 times this week. It’s perfect for on-the-go lunches and it’s really cheap to whip up.

Most Egg-cellent Breakfast Strata

Serves: 2

Ingredients:

* 2 1/2 Tbsp low-fat herb croutons

* 1 slice of sandwich bread (white or wheat), cubed

* 4 oz Italian turkey sausage links

* 1/2 c diced zucchini

* 1/4 c minced onions

*1/4 c diced red bell pepper

* 1/2 c shredded light cheddar cheese blend

* 4 egg whites

* 1/2 c milk, I used Almond Breeze, which gave it a nice taste!

* 1/4 tsp each, black pepper and salt

**I also added 1/4 c of fairy eggplant—you could add whatever other veggies you want!**

 

^[Products I used above]^

Directions

• Spray a standard size loaf pan with cooking spray. Spread croutons and cubed bread slice evenly in the bottom of the pan.

• Spray a medium non-stick skillet with cooking spray. Slice sausage and add to skillet. Cook over medium-high heat until cooked through. Add zucchini, onions, eggplant, and red pepper. Reduce heat to medium. Cook and stir for about 3 more minutes, until veggies began to soften.

• To assemble strata, spoon sausage mixture evenly over croutons. Top with shredded cheese.

• Whisk together egg whites, salt and pepper in a medium bowl. Pour egg mixture evenly over sausage and vegetables. Let strata stand for 15 minutes while you preheat the oven to 350 F.
• Bake, uncovered for 30-35 minutes, until eggs are completely set. Let stand around 5 minutes before serving.

If you make this, I guarantee you won’t be disappointed!

Flapjack Friday

Can you believe it? The long weekend has finally arrived! What are you doing for the Labor Day weekend? I’m going on a little road trip down to St.Cloud, MN and taking part in some retail therapy. =)

   So after seeing all the pancake posts back when the pancake challenge was taking place, slowly my craving for a good ol’ pancake kept growing. Those pancake creations were borderline amazing, but for me, I prefer the less fancy flapjack foray. Usually I would make them from scratch, but I came across an awesome deal at Wal-Mart—for a big box of their Great Value Extra Fluffy Pancake Mix for just $1.25, so it would have cost me more to whip them up from scratch. I used to be a total generic snob, and wouldn’t even think of buying off-brand, but now generic brands are just as good, if not better than brand-name! Do you buy generic foods?

 My Thoughts: This mix was great—I did a side-by-side nutritional comparison to Bisquik Healthy Smart mix and everything was very close, except for the price, with Bisquik about a dollar more. All you have to do is at water to the mix—I added pumpkin pie spice , a teaspoon of vanilla and some fresh blueberries.

 

 

 

 

 

See you soon!

Under the Sea

 Spongebob is my favorite thing under the sea, but tuna and crab come in at a close second! That doesn’t mean I still don’t want to try a Krabby Patty sometime, but it would have to be vegetarian style—soy Krabby Patties anyone?

I’ve been trying my best to save money on groceries by making sure I use up what I have before buying more. It definitely stretches my creativity!! I came across this tip for impulse buying at the grocery store..

Before you put something in your cart, ask yourself, “Will I use it this week?”

Do you have a recipe, or a meal plan that includes the item you are debating on?

Of course this doesn’t pertain to super sales and bulk non-perishables, but basically just be aware and plan ahead to save money!

 Now lets get to what you came for! Today’s recipe was a attempt to use up things in my fridge, and it turned out surprisingly good for a use-what-I-have meal. =) Not only was my lunch mighty tasty, I used a wonderful appliance that I have had for about 2 years, and sadly has been collecting dust. Do you have any kitchen appliances you don’t use or forget that you have?

Under the Sea Quesadillas

Ingredients

• 1-8” tortilla
• 1/4 c shredded iceberg lettuce
• 1/8 c chopped bell pepper
• 1/8 c flaked crab
• 1/8 c pouch tuna, or canned
• 1/8 c of canned beans {I used chili beans, yum!"}
• 1/4 c of fiesta shredded cheese blend
• Salsa for dipping, optional
• Any other veggies or add-ins you want!

Directions

• I used my quesadilla maker to make these, but if you don’t have one, you can still make quesadillas! Go here for a stovetop method.
• Plug in your quesadilla maker and lightly spray with non-stick spray.

• Get out your tortilla and start layering your filling. I start with lettuce, then meat, cheese, and finally the veggies and beans.

I used Buena Vida Low Carb Tortillas because they’re whole wheat! And then these Chili Beans really added some pizzazz to my quesadilla. If you ever happen to see these, get em’ because you can use them in so many ways!

• Once the light on the maker says ready, fold your quesadilla in half, carefully place on the grill and close the lid until the ready light comes on again. Then lift up the lid and use a spatula to take your quesadilla out.

 

Happy Hump Day!