Communing with Trees

Because I'm a very lucky girl, I live about 45 minutes from Rocky Mountain National Park. And because I'm a very, VERY lucky girl, I get to treat Rocky as my summer tent-away-from-home.

We've been hiking and camping a few times already through moraine, forest and tundra, and I'm always amazed at how quickly being in the park (and disconnected from devices) helps me to reset faster than even meditation or yoga.

I'm a curious girl, so I took a dive into what the science might be behind my tree-ful bliss, and I stumbled upon this gem: in Japanese culture, there's an idea known “shinrin-yoku,” meaning “forest bath.”

The idea of forest bathing was developed in Japan in the 80s and has drawn the attention not only of long-term nature lovers but also scientific researchers.

Luckily for me, forest baths aren’t about bagging peaks or strenuous hiking – it’s simply drawing on the benefits of walking under the forest canopy and connecting to your natural surroundings.

Sounds simple, doesn’t it? Researchers have already attributed to forest bathing to reduced stress, lower blood pressure, boosted immune function, more energy, better mood and even faster recovery from illness or even surgery.

If you're at all like me, your first thought is YES, PLEASE!

Let’s look a little more in-depth at the first three items on this list. 

#1 – Reduce your stress levels

This may be the easiest to anticipate yet the most profound benefit of forest bathing.

While logic and life-experience points to the relaxing benefits of being outdoors, a team of Japanese researchers set out to quantify the stress-reducing benefits of spending time in the forest.

Field experiments were conducted in 24 forests across Japan – in each experiment, 12 subjects walked either in a wooded or urban environment. Six went to the woods, six went to the city, then on the next day the groups switched.

Before and after each visit, researchers collected data looking at cortisol levels, pulse rate, blood pressure and changes in heart rate – all key indicators of the body’s stress response.

The results show that forest environments promoted lower levels of cortisol, lower pulse rate, lower blood pressure, greater parasympathetic nerve activity, and lower sympathetic nerve activity than do city environments.

According to researchers: “The results of the physiological measurements suggest that Shinrin-yoku [forest bathing] can aid in effectively relaxing the human body.”

#2 – Lower your blood pressure

Not only can you feel more relaxed from being outside, but you can actually lower your blood pressure by forest bathing.

A study out of Japan published in 2012 looked at the effects of forest bathing (compared to time spent in an urban area) in older adults, studying a number of factors, including inflammation, mood and blood pressure.

Study participants went on a seven-day trip to a leaved, evergreen forest, while the control group was sent to a city area.

While the control group showed no significant changes in their results, the forest bathing group had significant improvements in blood pressure and bio-markers that indicate lower inflammatory levels, supporting better cardiovascular health.

#3– Boost your immune health

Not just your heart benefits from being in the woods –  you also get a significant (and profound) immune lift that lasts.

A 2010 study based in Japan looked at the particular immune-boosting benefits of forest bathing.

Study participants were taken on a three-day trip to the forest, and then had blood work analyzed after 2 days, 3 days, 7 days and 30 days to look specifically at the levels of NK (natural killer) cells in the body.

The control group of adults merely went about their normal work days, and had identical analysis done on NK cell levels and NK cell activity.

Natural killer (NK) cells are a type of white blood cell that play a major role in your body’s immune system, specifically by protecting your body from virus-infected and cancerous cells.

Researchers found that not only were NK levels significantly higher after just two days in the forest for study participants, but that there were residual effects.

This increased NK activity lasted for more than 30 days from the trip, suggesting that a monthly visit to the forest might be enough for a lasting immune benefit.

How much green do you need?

As these studies show, the beneficial effects of time under the trees can last for weeks.

How much green time do you need to achieve results? A 2010 meta-analysis looking specifically at the effects of “green exercise” on mood and self-esteem found that results were almost instantaneous, which participants experience a lift in mood in just under five minutes.

In fact, the boost to mood and self-esteem from time spent out-of-doors was found to be independent of duration, intensity, location, gender, age and health status.

So, if you need a quick boost to your mood or self-esteem, duck outside for even a few minutes for nearly instant results. As the researchers noted: “Exposure to nature via green exercise can be thus conceived as a readily available therapy with no obvious side effects.”

What’s your relationship with the forest? I’d love to hear more about your walking meditations, forest baths and other outdoor adventures. 

Adapted from content initially published by Vital Choice Wild Seafood & Organics.

Parkville Pleasure

It's amazing how food can get us "there" faster. Not to get too Proustian, but I do have a degree in French Literature and I can't help it ... 

I'm perpetually amazed at how the smell, flavor and even sight of certain foods can accelerate me directly into a memory, whether I was headed there on my own or not!

Today is Father's Day, and I'm preparing a yummy picnic to enjoy this evening with Benji, Soph and Joe at one of our local favorites, Wibby Brewing.

As part of my meal prep, I threw together a very simple salad of tomatoes, cucumbers and red onion drizzled with a little olive oil and red wine vinegar. Simple, bright, yum.

So there I am at the cutting board (one of my very favorite places in the world), slicing and layering ingredients into the bowl: thinly sliced onion, then tomatoes, then cucumbers. Fine. Drizzle. Fine. Stir it all together ... instant childhood flashback.

My parents were beyond avid gardeners – it was a full-time summer occupation for them both. It was their happy place, and we ate incredibly well because of this passion.

One of my dad's summer favorites was Parkville Pleasure – we grew up in Parkville, Missouri, and my dad, ever the salesman, had coined this phrase to describe his own summer salad of fresh veggies dressed in simple vinegar.

How funny, and apt, that I made this today for the wonderful father in my life, Benji. Dad wasn't on my mind as I planned the dish, but literally the second I gave it a stir I was blasted back to memories of my own dad, Joe Lee.

My dad's been gone nearly 18 years, and some days I miss him so much it hurts. I wish he'd known my Benji, my Soph and my own Joseph. 

So tonight we'll dine on my summer salad and raise a toast to Benji, to Joe Lee and to all of the other wonderful dads out there, creating memories with their own kids, one delicious dish at a time.

Fried Squash Blossoms with Goat Cheese, Basil & Scallions

Perhaps you're hesitant to eat a flower stuffed with cheese and then deep fried. Maybe they sound weird, or too rich or just too much work.

Because I love you and I really want you to make these, I'm going to tell you a truly embarrassing story. These are so mind-blowingly delicious that I quite literally ran down my neighbors who were on an evening walk and made them eat the last three of the nine that I made, merely because I felt someone besides Ben and I should get to experience the wonderfulness.

I'm not kidding – I chased them across the street and through the city park near our homes, all the while carrying a plate of squash blossoms and maniacally yelling their names. In the rain. And I was also covered in batter. (I looked good).

These were too yummy not to share with our sweet neighbors, and they are too yummy not to share with you!

First of all, you have to keep an eagle-eye out for zucchini blossoms, as they're only in season a few weeks of the summer – I got mine in our weekly organic farm share. It is absolutely acceptable to spend an hour on the phone calling every local farm in search of freshly picked, organic squash blossoms. Worth every second. I may or may not have done this in the past (more than once).

These are a perfect, satisfying, savory summer appetizer, so you don't need very many. I made nine and (mostly) satisfied four adults ... my husband is still a little miffed that I gave the last three away, but also appreciative, because they are rich.

Ben to our bitter 11-year-old who couldn't enjoy fried squash blossoms because she just had emergency oral surgery: "Your MOTHER gave away the last three squash blossoms."

Bitter 11-year-old in response: "Chill!"

The picture above shows the blossoms filled but not yet dipped in batter and fried. The picture below shows the blossoms just out of the oil. Not quite as gorgeous, but absolutely delectable. Please enjoy (and share) these while they're still warm!

p.s. You're going to have leftover hot oil and tempura-like batter. May I recommend slicing, dipping and frying any or all of the following? Dill pickles (preferred by 7-year-olds the world over), zucchini, eggplant and/or green tomatoes.

Fried Squash Blossoms with Goat Cheese, Basil & Scallions

4 ounces goat cheese, softened at room temperature
2 scallions, minced (white and light green parts only)
2 tablespoons fresh basil, chopped
1 to 2 teaspoons heavy cream or half-and-half
8-10 fresh squash blossoms
1 cup all-purpose flour
1⅓ cups sparkling water (you can also substitute beer for some or all of the water)
Salt and pepper to taste
Vegetable oil for frying

Combine room-temperature goat cheese, scallions and basil and stir to combine. Mix in just enough cream or half-and-half to ensure that the cheese is creamy but can still be formed into balls. Season to taste with salt and pepper.

After years of practice, my preferred way of filling the blossoms with cheese is to gently open the leaves as much as possible without tearing them, form a "finger" of goat cheese approximately the same size as the center of the blossom, stuff, then twist the ends of the blossoms to seal in the goat cheese. Repeat.

Fill a large, shallow frying pan about halfway up the sides with vegetable oil and heat over medium-high heat until just rippling, about 350ºF. 

Whisk together the flour and sparkling water (or beer) until smooth and season with salt and pepper. 

Dip each filled blossom in the batter, shaking off any loose batter, then fry quickly, turning a few times until golden brown, between 1 and 2 minutes each. Don't fry more than 3 or 4 at a time.

Remove to a paper towel to drain, season with kosher salt and serve immediately. 

Truly Sinful Turnips

Speaking of an overabundance of produce, I have lovely spring turnips for days in the fridge.

Until recently, I'd had no success with cooking turnips – I'd tried them braised and roasted in foil packets on the grill, and the results were edible but lackluster (Lackluster Turnips is your new band name).

So, when I've tried and failed, it's time to turn to the Interwebs for inspiration. And the Interwebs did not let me down.

Let me get this out of the way – these are NOT healthy turnips. These are Truly Sinful Turnips. In my defense, I served them with sole roasted in parchment with olives and tomatoes, which had about 100 calories per serving. The uber-lightness of the fish makes it TOTALLY OKAY to eat this much butter. I promise. So, the lesson is, make this with a light main dish and it all balances out.

The inspiration for this recipe came from a community farmers market group from Georgia, and with minor modifications it made fragrant, delectable and perfectly textured turnips. 

I hate to say it, but it is occasionally gratifying to take something really simple and crisp and healthy and metamorphose it into something rich and sinful and just wonderful. If you serve these to guests, make them at the very last minute so that a) your house smells incredible and b) the turnips retain some of their oven-roasted crispness under the buttery goodness. 

Roasted Turnips in Browned Butter

1 large bunch turnips (I used Harukei turnips)
1 tablespoon olive oil
Salt and pepper
4 tablespoons unsalted butter
Parmigiano-Reggiano to taste

Preheat the oven to 375ºF. Rinse turnips, trim ends and cut into 1½-inch cubes (as you would potatoes for roasting).

Line a baking sheet with parchment or foil if desired. Toss cubed turnips with olive oil, salt and pepper. Roast 25-30 minutes, until turnips are starting to brown and crisp. Remove from the oven and set aside.

Heat butter in a large pan over medium heat. A pan with a stainless steel or light, enameled finish is better for this recipe than a dark, nonstick finish, so you can monitor the browning of your butter.

Cook butter until it begins to brown. The butter will foam, then the milk solids will begin to change color from light tan to a warm brown. Once the butter begins to brown and smell nutty, add the roasted turnip pieces and sauté for 4-5 minutes. Keep a close eye on this dish, so that you don't burn the milk solids. The turnips will gradually absorb most of the butter to make a delectable, nutty sauce. 

Remove the turnips from the pan, check the seasoning and adjust, then grate on a light dusting of Parmigiano-Reggiano and serve immediately. Enjoy! 

Sautéed Chard and Baby Bok Choy with Bacon

Spring greens are in abundance at the farmer's market and in our organic farm share.

And while I love the technicolor array of fresh yumminess, I've grown tired of salads!

So at about week three of greens, greens, greens, it's time to get creative. 

(In case you're wondering, getting creative is just code for adding bacon).

This week we received two bags of gorgeous spring greens – a Swiss chard blend and baby bok choy. Short on time but hungry for something healthy, I put together this simplest dish that came together in minutes.

We also happened to have green garlic (mild young garlic bulbs) on hand, as well as the tenderest of scallions. Please feel free to mix and match your aromatics based on what's available and in season.

I wouldn't call this a recipe, but I hope it serves as inspiration for your new take on spring greens. Rescue them from the back of the fridge, skip the salad and throw this together for dinner!

Sautéed Chard & Baby Bok Choy with Bacon

2-3 slices bacon, cut into ½-inch pieces (Lucky's is my fave)
⅛ teaspoon red pepper flakes (more or less to taste)
2 tablespoons green garlic, minced
4 cups Swiss chard, tough parts of stems removed and roughly chopped
2 cups baby bok chop, roughly chopped
Dash of white wine vinegar
Salt to taste
2 tablespoons scallions, chopped

Add the bacon pieces to a cold pan and cook over medium-low heat until browned; remove to a paper towel.

Drain off excess bacon grease as needed, leaving about 1 tablespoon in the pan. Add red pepper flakes and green garlic and cook just until garlic becomes fragrant and begins to brown.

Add Swiss chard and bok choy, increase heat to medium-high and quickly sauté just until greens begin to wilt, 2-3 minutes.

Add a dash of white wine vinegar and salt to taste and top with crisp bacon and scallions. Serve immediately. Enjoy!
 

Risotto with Pea Shoots and Green Garlic

Frankly, I can’t believe this is my first risotto posting. I would imagine that most dedicated home cooks have one or two signature dishes, recipes that they gradually hone over time and in which they take great pride. Risotto is absolutely my signature dish. It’s my go-to comfort food as well as a favorite stand-by when entertaining.

What makes risotto so glorious? In my world, the basic ingredients in risotto – olive oil, arborio rice, yellow onion, white wine, chicken broth and Parmigiano-Reggiano – are everyday pantry staples.

All I need to do, then, is add flavorful seasonal ingredients for a fresh take on an old favorite. I love the toothy feel of arborio rice, the creamy texture without heavy ingredients, the smell of the white wine cooking off the sautéed onions and rice.

I also love the physical process of making risotto. If you’ve never made it before, risotto requires about 30 minutes of constant stirring as you gradually incorporate the chicken broth into the rice. Ergo, you have to do all of your mise en place, or ingredient prep, before you start cooking. Once onions and veggies are chopped, broth is simmering and cheese is grated, you’re free to stand at the stovetop, slowly ladling and stirring and drinking a glass of white wine or champagne, which is required for truly tasty risotto. I absolutely adore being “stuck” at the stove for 30 minutes, watching this satisfying dish come together.

Risotto is that magical combination of nourishing and healthy yet rich tasting and sumptuous. One of my all-time absolute favorites. Yum! Oh, and it’s even good cold, eaten straight from the container standing in front of the fridge. Or so I’ve been told.

For this spring risotto, I used the most wonderful, lovely and crisp fresh pea shoots from our organic farm share. We also had green garlic from the farm, which is widely available in spring and is simply garlic that hasn’t fully matured yet. Feel free to substitute yellow onion.

And please, promise me that when you make this, you'll stand right over the pot as you pour in the first splash of white wine. The smell of the wine blending with the rice, olive oil and onion is incredible! One of my favorite sensory experiences in the world.

Risotto with Pea Shoots and Green Garlic

4 cups organic chicken broth
1 cup dry white wine
1-2 tablespoons extra-virgin olive oil
1 cup green garlic or yellow onion, diced
1½ cups Arborio rice (about 10 ounces)
¼ cup freshly grated Parmesan cheese
2 cups pea shoots, roughly chopped
Zest and juice of 1 lemon

To start the risotto, bring broth to simmer in medium saucepan over medium high heat. Reduce heat to low; keep warm.

Heat oil in heavy saucepan over medium heat. Add onion and sauté until soft but not brown, about 5 minutes.

Add rice and stir 2 minutes. Add half of the wine; reduce heat to medium low.

Simmer lightly until wine is absorbed, stirring constantly, about 1 minute. Add remaining wine and simmer until absorbed, stirring constantly, another minute or two.

Add ½ cup of hot broth; simmer until broth is absorbed, stirring often, about 3 minutes. Continue adding broth, ½ cup at a time, until rice is tender but still slightly firm in the center and mixture is creamy, simmering until broth is absorbed before each addition and stirring often, about 20 minutes.

Tip: If you draw your spoon across the bottom of the pan and can see a “trail” for a second or so before it’s covered by rice, then it’s time to add more broth.

Add optional ingredients and Parmesan cheese if desired and stir. Taste for seasoning and add salt and pepper as needed.

For this recipe, I added about 2 cups of roughly chopped fresh pea shoots, 1 teaspoon fresh lemon zest and 1 teaspoon fresh lemon juice.

Adapted from content initially published by Vital Choice Wild Seafood & Organics.

Got radishes? Make pico!

It's organic CSA season again and it's spring, which means one thing – more radishes than a girl knows what to do with!

I've learned a crucial lesson in the past three seasons with a farm share. If you're remotely stymied by what to do with a particular produce item, ask your farmer!

Our farm is run by an amazing family and Kena, one of the owners, also happens to be an inspired cook! She gave me this fantastic idea last summer, and now, because I love you, I'm paying it forward ... when life gives radishes, make pico de gallo!

If you've never had pico made with radishes, and I suspect you haven't, let me break it down for you so you can rush immediately to the fridge, rescue your radishes from the bottom of the crisper drawer (poor, underused radishes), and get to work on the tastiest salsa of spring.

Radish Pico de Gallo

10-12 fresh radishes, diced

1 white onion, diced

2-3 large tomatoes (or 8-10 small Campari tomatoes), diced

2-3 small cucumbers, peeled, seeded (if necessary) and diced 

1 large jalapeño, minced (use or discard the seeds according to your taste; I use half the seeds)

Juice of 1 lemon

Salt to taste

Chop, add lemon juice, season, stir, try to hide it from your hungry friends and family! 

Pro tip: If you and your crew don't devour this in your first sitting, make a killer breakfast with the leftovers. Here's how: scramble up some eggs, when they're about half-way done throw in some tortilla chips and cheese and scramble until eggs are done. Season with salt and pepper and top with radish pico de gallo. You're welcome!

Prosciutto-Wrapped Salmon and Lentil Salad

Excerpt from Vital Choice Wild Seafood & Organics

This dish was created to be light-but-filling, bright-yet-rich, and filled with the fresh produce easiest to get this season.

I made this meal for two, but it would be very easy to adapt for one or for four. 

Inspired by British chef Jamie Oliver, I decided to experiment with Vital Choice Wild Pacific King Salmon fillets wrapped in the thinnest of sliced prosciutto and roasted just a few minutes, until the prosciutto began to crisp.

Prosciutto is a dry-cured Italian ham that is often served thinly sliced and uncooked. When roasted, it crisps up to a paper-thin coating around the salmon.

The combination was delightful and incredibly flavorful – just six minutes was all it took to deliver a silky, perfectly cooked king salmon portion surrounded by a tiny bit of crispy, smoky prosciutto.

To balance the richness of the fish, I prepared a very fresh and light salad of warm lentils, crisp baby arugula and pink grapefruit sections, dressed with a light-on-the-oil grapefruit vinaigrette.

Lentils are incredibly easy to prepare and are a nutritional powerhouse. They’re a great source of fiber, plus they’re packed with minerals (potassium, calcium and zinc), B vitamins (including folic acid) and lean protein. 

This recipe makes a substantial mid-day meal or delightful dinner for two. I hope you enjoy! Give this a try and let me know how it turns out!

A few notes for the cook
King salmon, the state fish of Alaska, is the fattiest and highest in omega-3 fatty acids among all wild Pacific salmon species.

These stellar qualities make king salmon the richest and most flavorful wild Pacific salmon available. 

To preserve their fresh-caught quality, Vital Choice’s premium quality king salmon is line-harvested by hand from small boats, immediately put on ice, and then flash-frozen within a few hours of leaving the water.

One note: the Vital Choice Wild Pacific King Salmon portions I happened to have on hand were not skinless. However, a sharp paring knife was all that was needed to carefully de-skin the portion before wrapping it in prosciutto.

Prosciutto-Wrapped King Salmon with Lentil and Arugula Salad

1 cup green lentils
4 cups fresh baby arugula (or other fresh green)
½ cup Italian parsley leaves (or other fresh herb), roughly chopped
2 teaspoons grapefruit juice (left over from sectioning, see below)
2 teaspoons white wine vinegar
2 teaspoons olive oil
½ teaspoon Dijon mustard
1 pink grapefruit
2-6 oz. portions of Vital Choice Wild Alaskan King Salmon, thawed
2 very thin slices best-quality prosciutto

Preheat the oven to 425º. 

Bring 4 cups of water plus 1 teaspoon salt to boil. Stir in lentils, reduce heat and simmer uncovered for 20-25 minutes, until lentils are tender, stirring occasionally. Drain lentils and set aside.

While the lentils cook, section your grapefruit. Using a sharp knife, remove the top and bottom peel, including all of the white pith, to expose the flesh. Cutting down the sides from top to bottom, remove the peel completely, so all that remains is the fruit. Carefully cut along the side membrane to remove each individual section of grapefruit. Reserve the remaining membranes and flesh for the vinaigrette.

To make the vinaigrette, squeeze the remaining grapefruit membrane and flesh over a strainer to remove the excess juice. Add two tablespoons grapefruit juice to a bowl with white wine vinegar, olive oil, Dijon mustard and whisk to combine. Season to taste with salt and pepper.

Combine warm lentils, baby arugula and chopped Italian parsley in a large bowl. Dress with vinaigrette and season with salt and pepper.

Line a baking sheet with foil and season salmon portions with salt and pepper. Wrap each skinless salmon filet with one piece of prosciutto, tucking the ends underneath the salmon portion. Drizzle each piece lightly with olive oil and roast in the center of the oven 6-8 minutes, until prosciutto crisps and salmon is flaky yet still moist.

Serve salmon portions with lentil salad and grapefruit sections. Enjoy!

Adapted from content initially published by Vital Choice Wild Seafood & Organics.