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Wildlife & the Alpine Tundra in Bloom at Rocky Mountain National Park, Colorado

July 12, 2012 By 1 Comment
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Trail Ridge Road along Rocky Mountain National Park is simply one of the most spectacular drives.  Stop and hike up the Tundra Communities Trail (it’s one of the most amazing ecosystems I’ve ever visited).

On its surface, the alpine tundra is a biome of stark contrasts: barren landscape and rugged mountains.  Frozen winds dance across the desolate wilderness, howling with more ferocity than a pack of starving wolves.

For much of the year, the alpine tundra subjected to long and bitterly cold winters — snowfall and the snowpack can be heavy.  With an elevation starting at 11,000 feet, this is truly a land above the trees.

Then comes the early summer: the snowpack melts, revealing a layer of tiny layer of cushion plants. The harshly cold, bellowing winds persist.  To the naked and untrained eye, it would seem that nothing really lives here. But for those who linger a little longer or who get down on their hands and knees (read: stay on the trail), a rainbow of diversity exists. In early summer, the alpine’s flowers begin to bloom — if you look closely enough, you’ll see a discrete (and well masked) field of tiny, brilliant micro-flowers.

(for scale, see the fly resting on the lower left hand flower/corner)

Lichen, moss, and other small plants hug the ground, sheltering themselves from the fiercely cold winds — they have developed a high tolerance for extremely low temperatures.

Lanceleaf chiming bells

Their shallow and dense root systems drink from the melting snow. They are slow growing, making them vulnerable to uninvited (human) impact. They are entirely fragile.

It is truly one of the most magnificent achievements of vegetation adaptation…and if you’re going too fast, you could blink and miss it’s glory.

light pink (dwarf clover); Fuschia (alpine primrose) ; blue (alpine forget-me-not)

If you’re jazzed about camping, check out some of our favorite low sodium grilling/BBQ recipes and camping snacks & desserts!

 

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Granville Island, Vancouver Canada

May 17, 2012 By 1 Comment
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O Canada! Our home and native land!  This week I found myself unexpectedly landing in Vancouver, Canada (my old home).  Blessed with good weather,  I was able to snap some photos of my favorite places in and around the False Creek/Granville Island area.  If you find yourself in Vancouver this summer, I strongly recommend that you consider stopping by Granville Island.  It’s one of my favorite markets to source fresh and tasty food.  Today’s post is primarily pictorial.

Taking the aquabus is one of the my favorite ways to see and get around the harbor area.

Dragon boat practice

Entering the market area…
(I worked for one of the vendors in the market many years ago, while going to university.  This trip is always very nostalgic for me)

Fresh fruit and vegetables.

[Low Sodium] Spices and Herbs

Hands down, the Stock Market is one of my favorite soup kitchens.
(While they don’t claim to be no salt added, the delicious stocks are made with minimal salt).

Bridges – one of the best places to rest your tired soul and recharge (also one of the best water view/drink spots).

There are all sorts of artisan shops, food, bars and eateries.

Waterfront living.  Well, at least we can (drool and) dream…

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Food Forward: Changing the Landscape of Urban Hunger, One Orchard at a Time

April 26, 2012 By Leave a Comment
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Food Forward harvests locally grown food from private homes and public spaces and then distributes their bounty to organizations that serve those in need.

Southern California is a cornucopia for our nation’s fresh produce.  In the process of keeping up with urban growth, prime agricultural zones were transformed into burgeoning subdivisions – particularly through the 1950′s, 60′s and 70′s. Some of the original orchard trees escaped the brunt of the urban plow.  Today, the lucky survivors continue to bear fresh fruit or vegetables – in many instances, the agricultural resources are under managed and their bounty is overwhelming. For homeowners and public land managers, a large percentage of their annual crop can easily go to waste.

Rick Nahmias had a vision. Prompted by watching his neighborhood fruit fall to the ground, he enlisted volunteers to help him harvest other backyard growers’ (private orchards and public spaces’) bounty. Today, Food Forward touches thousands of lives. It truly is a grassroots organization that has come together to support the community (plus, they pick low sodium goodies like oranges, avocados, lemons, and more).

We were lucky enough to spend Earth Day with Food Forward and CSUN’s Institute for Sustainability, joining more than 250 Food Forward volunteers (Earth Day/CSUN is one of Food Forward’s larger events).  The crowd consisted of solo individuals, families (like us), and various other volunteer groups – all of whom showed up bright and early wearing smiling faces, and they filled the air with energy.  We were inspired that one person’s dream has the ability to create a spark and start a local movement that affects so many other lives. We have since learned that Sunday’s harvest yielded 13,484 lbs of fruit. Way to go!!

Here are some of our Earth Day 2012 photos:

Max Kanter, Volunteer Coordinator - Food Forward

Signing up early in the morning. Look at all the smiling faces!

We chose our tree. Luckily, we were beside the ladies from Starbucks. They helped keep the morning cheery (as well as fed and hydrated) and most definitely kept us entertained! Thanks ladies - you are priceless!

Picking fruit is really tough work. The average "real" picker can harvest 1 tree/hour. Obviously, we weren't that skilled (or quick). The main thing was that we were all having fun while helping to harvest.

Randomly, we heard "I'm Katniss, I'm Katniss" coming from the tree next door. We really appreciated their humor and good nature!

Everyone was working hard

Loading up the truck

We left totally exhausted, showered in orange blossoms and leaves. Thanks Fruit Forward for the best Earth Day ever!

Food Forward’s mission is to reconnect people with people – through food – by bringing together volunteers and neighbors to share in the gleaning and distributing of locally grown food from private homes and public spaces which is then distributed to local food pantries and organizations serving those in need.

They’re a registered 503(c)(3), which makes it really easy to contribute in so many different ways. Contact them at info@foodforward.org

Happy Picking!

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Sustainable Aquaculture: Carlsbad Aquafarm, Inc.

April 18, 2012 By Leave a Comment
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Ever wonder where these beautiful oysters actually come from?  We did.

The wonderful thing about food blogging is that it sparks our curiosity and leads us to explore foods and places located outside of our normal realm.  As many of you know, we cook and eat lot of global dishes– we’ve been inspired from our travels, having eaten and cooked our way around the world.  Much like our love for travel, interest spurs impetus – our stomachs act as our compass. Often, we consciously seek out new experiences; periodically, fate plays the role of our fairy godmother and new foods are found within arm’s reach.  Our reality is that once we return to Los Angeles, we source many of our recipe ingredients close to home; many are farmed in sustainable habitats, like Carlsbad Aquafarm’s Luna Oysters (you can read about how we initially discovered Luna oysters in our Thai inspired Curry Oyster Stew Recipe).

More curious, we wondered, what activities go into farming the fresh oysters that we buy?

On a mission, we headed down to Carlsbad Aquafarm for a private tour of their sustainable aquaculture operation – where they farm abalone, clams, mussels, oysters, and seaweed.  Additionally, they cultivate “live-feed”: micro and macro algae, copepods, amphipods, and brine shrimp.  This post is a primarily a photo tour that focuses on mussel and oyster cultivation (with a little narration).

Once onsite, we soon realized that there are a shocking number of  variables, inputs, and considerations when creating, cultivating, maintaining and growing an aquafarm operation. Let’s start with the food (doesn’t it always start with a hungry stomach?) The aquafarm develops and grows their own shellfish food (algae), as they are a fully sustainable operation:

[Oyster] larvae are cultured and replicated via an assisted hatchery process.

Small pieces of shell are later added to the larvae mix.  The larvae attach themselves to the tiny shell fragments; this helps to kick-start the next phase in the oysters’ metamorphosis.

Over time, the oyster larvae develop into baby oysters.

Small mollusks attach themselves to artificial strands; this helps to simulate mollusks growing in a more natural aquatic environment

Special protective netting is wrapped around the mollusks strands, helping to reduce predator attacks.

As seen below, periodically, mollusks are removed from the estuary and undergo simulated “environmental” conditions. Simulating natural environmental stress helps control the overall production yield.

There is a fine art to simulating natural or environmental stress. An activity, such as simulated tumbling, helps to mimic certain environmental conditions that would normally occur in the open water. Controlling or maximizing different growth variables helps to cultivate an optimal oyster meat to shell growth ratio.

The oysters are sorted by size, placed into trays, and returned to the estuary. The aquafarm repeats the environmental simulations a number of times until the oysters reach optimal market size.

Upon reaching maturity, the oysters are removed from the estuary, sorted by size and placed in new trays where they undergo a final filtering process.

As you can see, there are many trays, and harvesting mollusks is a rather involved process.

Oysters soaking —  undergoing the final cleaning/filtering process.

Perfection! These are ready for market.  (It’s probably a good thing that we didn’t bring our oyster knives, or we would have shucked and eaten our way through all of these oyster trays!!)

After spending an afternoon touring the Carlsbad facility and following the oyster lifecycle, we have a huge appreciation for all of the hard work that goes into sustainable aquaculture.  There’s a lot of science, (mussel, and a few oysters) behind these tasty mollusks!  Thanks again Rebecca, Kelly and the team @ Carlsbad Aquafarm!

(P.S. the Carlsbad Aquafarm, Inc. facility is not currently open to the public).

In appreciation to Carlsbad Aquafarm, we made a Curry Oyster Stew and gathered some low sodium oyster recipes together to tie together a whole oyster theme! Happy sustainable eating!

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Tracing New Orleans’ Origins of the Famous Muffuletta & Po’ Boy Sandwiches / How to Make The Perfect Low Sodium Po’Boy Sandwich

April 13, 2012 By 2 Comments
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Back in the day, before I started eating low sodium/heart healthy, a trip to New Orleans meant that I looked forward to eating two infamous sandwiches: the po’boy and the muffuletta.  Just thinking about these sandwiches used to make my mouth water.  In today’s post, we’re tracing the origins of these two famous New Orleans sandwiches, and we’ll walk you through a healthy version of one of them.

The po’boy is cornerstone of New Orleans cuisine made famous by Benny and Clovis Martin, two Acadian brothers and former street car conductors turned sandwich shop owners.  During a railway workers strike in 1929, the two brothers vowed to feed their former coworkers, gratis (free) – pledging “We are with you ’til h– –l freezes, and when it does, we will furnish blankets to keep you warm”.  Martin Brothers’ Coffee Stand & Restaurant gave out a lot of free sandwiches: the strike and the Martin’s pledge to stand by their former colleagues and feed the striking workers lasted for several months.  The striking railway workers quickly adopted the nickname, “poor boy” and whenever one approached the Martin Brothers’ sandwich shop, a local would holler out, “here comes another poor boy,” – or, po’ boy in New Orleans dialect.  The po’boy nickname quickly became synonymous with the actual (and formerly free) sandwich itself, and the name stuck.

Today, the po’boy is a complex submarine-like sandwich stacked with many different layers of culinary genius. Individually ingredient by ingredient, and in its entirety, biting into a hot po’ boy sandwich is an experience like no other.  The New Orleans po’ boy is notably distinguished by its use of “New Orleans French bread” — a crispy crust and a light, fluffy interior — French bread made most famous by a (Deidesheim) German immigrant, George Leidenheimer.  Leidenheimer founded his New Orleans’ institution, the Leidenheimer Baking Company, in 1896 — and it’s as they say, “good to the last crumb”.  And that’s just the first layer.

Between the bread, the po’ boy can include a plethora of goodies. Typical concoctions include breaded fried shrimp, catfish or oysters. The “combination” includes hot roast beef, ham, gravy and cheese. My favorites are the fried oyster or grilled chicken po’boy, dressed, easy on the mayo.  “Dressed” means added lettuce, tomato and mayonnaise.  As you can start to see, with all of these ingredients, the po’boy can easily be a heart-stopper – but we’ve found healthier ways to lighten the load (stay tuned).  You can get po’ boys with grilled chicken or fish, and vegetarian sandwiches. They’re made to order, so you can choose  healthier options.

By contrast, the muffulleta (pronounced “moo-foo-LET-ta”) is  just flat out scary.

Created in the early 1900s, Sicilian farmers working at the nearby farmer’s market would stop by the French Quarter’s Central Grocery Store and separately order salami, ham, cheese, olive salad and either Italian bread or a round muffuletta loaf for lunch.  Watching the farmers eat all of these ingredients separately and in a rather clumsy fashion, Salvatore Lupo, the store owner, envisioned a more efficient way to eat: slicing the muffuletta loaf horizontally and piling everything on. Voila — the muffuletta was born! It’s one of the most well known sandwiches in the French Quarter, with people lining up around the block just for a taste.

Here’s why the muffuletta scares me: each sandwich contains approximately 3170 calories, 231g of fat and 9880mg of sodium. Merely looking at one causes my blood pressure to soar. To be fair though, people seem to only eat a half or quarter of a sandwich, but a quarter of a muffuletta is still 2470mg of sodium. All I can say is when you’re in New Orleans, strongly consider resisting this temptation. It’s only a cold cut sandwich.

Having said all of this, just talking about New Orleans and po’ boys got us craving them. Before I knew it, Johanna was preparing her delicious low-sodium French bread and creating the delectable po’ boy sandwich seen in the photo (top).

So now, there’s no need to miss-out on this New Orleans classic!  Here’s how to do it without piling on the sodium:

1.  Bread –   If you feel ambitious (as we did), you can make your own low-sodium French bread.

 

2.  Inside: Pecan Crusted Cajun (Breaded) Oysters

 

3.Dressed. Add tomatoes, Celery Root (Celeriac and Radicchio) Remoulade, and (optionally) low sodium mayo:

4. Then imagine yourself sitting on the veranda at a Louisiana Plantation, eating your po’boy… drinking lemonade, and enjoying the good life. .. (better hop to it and get cooking!)

Laura Plantation

 

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Cajun Blackened Chicken / Fish Recipe

March 20, 2012 By
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No salt, no butter, wicked good.

In the early 1980’s at New Orleans’ famous Commander’s Palace, chef Paul Prudhomme perfected the recipe for blackened redfish. The dish grew so popular, redfish was put on the endangered species list. No kidding.

 

Fast forward to the 21st century and blackened fish, chicken and meat continues to be featured on North American menus. The thing is, traditional methods include the use of salt and butter, lots of it. And I admit, it’s good, but definitely not good for us. These days, I’ve also found that some restaurants’ preparations fall short on flavor and real blackening, and tend to leave an unpleasant aftertaste.

So, with a craving for good blackened chicken, we’ve created a recipe using traditional methods, minus the salt and butter. How does it taste? Try it out for yourself…it’s easier than you’d think.

Cooking Notes

  • Use a heavy cast-iron skillet. (Do not use a non-stick pan).  The pan is heated up until it is white hot – too hot for non-stick, aluminum and other pans.
  • Ventilate your kitchen and open windows. Blackening is a smoky process (make sure your smoke detector doesn’t trigger).  Or better yet, if you have an outdoor grill with a burner, we recommend using it.
  • Finish your chicken in the oven to cook it through. Don’t worry, the blackened crust seals in the natural juices.
  • For Fish: Skip step 5 (otherwise it will be overdone).

 

At last, a Cajun blackened chicken dish without salt and butter. For a Caribbean feel, try it with our Mango Salsa . Enjoy!


Print
Cajun Blackened Chicken Recipe (low sodium)

Prep Time: 15 minutes

Cook Time: 15 minutes

Yield: 2

Serving Size: 1 chicken breast/person

Cajun Blackened Chicken Recipe (low sodium)

Ingredients

  • 1 tablespoon paprika
  • 1 teaspoon pure chili powder (California, mild New Mexico, other mild red chili)
  • ¼ teaspoon cayenne (optional) (Add more for increased heat, or sprinkle on individual filets)
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ¾ teaspoon white pepper
  • ½ teaspoon black pepper
  • ½ teaspoon thyme
  • ½ teaspoon oregano
  • 1 teaspoon lime rind
  • 1 teaspoon orange rind
  • 1 Tablespoon grape seed oil or vegetable oil
  • 1 Tablespoon tequila (optional)
  • 2 chicken breasts, pounded to achieve a flat, even surface (or fish fillets - don't pound these)

Instructions

  1. Mix together the dried spices in a small bowl; combine oil and tequila in a separate bowl.
  2. Preheat oven to 375 degrees F and line a bake sheet with foil.
  3. Heat cast iron skillet on high for 5 to 8 minutes (no oil/grease); meanwhile, brush oil and tequila on filets then coat evenly on both sides with the spice mixture, orange and lime rinds.
  4. Place chicken directly on the hot, dry skillet for two minutes. Flip and cook other side for two minutes. (The high heat and burning spices create a crust that doesn’t stick to the pan).
  5. Remove and place filets on bake sheet and bake for 5-8 minutes until cooked through and juices run clear.
http://lowsodiumblog.com/2012/03/cajun-blackened-chicken-fish-recipe/

 

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Taking a Step Back in Louisiana Time: Visiting Cajun (Acadian Village) and Creole (Laura Plantation) Homes

March 15, 2012 By Leave a Comment
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Off the beaten track: Take a step back in time and visit the Acadian village in Lafayette, and the Creole Laura Plantation in Vacherie, Louisiana.

(Today’s post is primarily pictorial.)

The Acadian Village in Lafayette showcases historic homes built in the 19th century.

As you can see from the buildings, the style of these Acadian Village buildings (Lafayette, LA) are quite similar to the houses in our Nova Scotia, Canada post.

On our way back to New Orleans, we stopped by the Laura Plantation.  The Laura plantation was [first] built in the early 1800′s by a Creole family; it is known to be one of the better restored historic Creole plantations in the New Orleans area.

The guided tour allows limited visitor access to both the main house and workers’ quarters (both pre and post emancipation), providing guests with a small glimpse into Southern Louisiana history.

 

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Okra – Low Sodium Ingredient

March 6, 2012 By Leave a Comment
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Ever wonder about okra? Learn about this intriguing low-sodium fruit.

I first took notice of okra in an Indian dish. The star-like shape of its slices winked at me through the mélange of vegetables. It looks neat, tastes great, and for some reason, I get a healthy feeling when I eat it. To quell my okra cravings, I normally sauté it with onions, tomatoes and seasonings that jump out at me in the moment.

Not until our trip to Louisiana did I really get familiar with the “lady’s finger,” or “gumbo,” as okra is also known as. What really piqued my interest was seeing a giant okra pod. Measuring over six inches, the pod pictured forced me to do a double-take in amazement, and learn more.

Photo taken at Vermilionville, an Acadian and Creole  living history museum in Lafayette, LA.

West Africa is the fruit’s origin, though some believe it is from South Asia. Regardless, okra arrived in the Gulf States of the U.S. in the 1700s and quickly began influencing regional cooking. In fact, Louisiana’s premiere soup, seafood gumbo, gets its name from okra, one of its key ingredients.

Okra plants are related to cotton, cocoa and hibiscus. While the leaves are edible, the prize is the seed pod. We love that the sodium content is a mere 10mg per cup (160g), with 216mg of potassium. We also appreciate that okra is cultivated in many regions of the world, lending to a variety of ethnic flavors and styles of preparation to choose from.

What makes okra desirable to some and less so to others is the gluey character it develops when cooked. This soluble fiber serves as a thickening agent for soups like gumbo. For other types of dishes, a few methods can help avoid the gluey texture: keeping the pods whole, a quick stir-fry, or cooking with an acidic ingredient like lemon juice or vinegar.

Some examples of the global reach of okra include Mediterranean stews, Haitian rice dishes and Brazilian chicken with okra (Frango com quiabo). Asian variations include crispy Japanese tempura, Vietnamese Canh chua, a sour soup indigenous to the Mekong Delta region, or chopped and sautéed with aromatic Indian spices. The possibilities are virtually endless for this intriguing low-sodium ingredient.

Hungry? Try our sumptuous Louisiana gumbo recipe.

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Light House Route/Nova Scotia (Canada) shoreline. Lunenburg County, Mahone Bay & Peggys Cove

February 29, 2012 By 1 Comment
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Lunenburg,  Mahone Bay, and Peggys Cove are all popular travel stops along what is known as Nova Scotia’s “light house route”.  Quite unexpectedly, it is the first stop on our “Cajun” tour….

Wanderlust has a sneaky way of weaving people and places together, especially when you least expect it.  So when we went to visit Louisiana to learn about the Cajuns and their local food – the last thing I anticipated was to experience déjà vu…

It was an eerie feeling wandering around the Lafayette Acadian village.  I couldn’t shake that “hey, I’ve been here before” feeling…and then it hit me like a ton of bricks.

I had been to Acadia before – only it was the original Acadian site located nearly 2400 miles away in Lunenburg, Nova Scotia.  As it turns out, Lunenburg, NS, was the original (French) Acadian settlement of the Louisiana Cajuns before their [British] expulsion in 1755–1763;  the reason why the architecture of the Acadian village in Lafayette, LA so closely resembles that of Lunenburg, NS is because these were (some of) the same Nova Scotia Acadians displaced during the expulsion and who migrated to Louisiana.

Over the shock and once home, I dug through a stack of old photos; the similarities from the light house route’s architecture validated why I had experienced déjà vu in Lafayette, LA.

Lunenburg, NS, now designated a UNESCO World Heritage site, is known to be the best surviving example of a planned British colonial settlement in North America. “Established in 1753, it has retained its original layout and overall appearance, based on a rectangular grid pattern drawn up in the home country. The inhabitants have managed to safeguard the city’s identity throughout the centuries by preserving the wooden architecture of the houses, some of which date from the 18th century.”

 Below – Mahone Bay, NS.

Continuing along the light house route towards Halifax, Peggys cove is a popular destination to view the shoreline.

Next stop:  Louisiana.

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Hike to the MASH Site, Malibu Creek State Park (Los Angeles, CA)

February 14, 2012 By Leave a Comment
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I have something to confess.  I’m reliving the good old days and I’m having a ball.

Slowly but surely, I’ve been working my way through all eleven seasons of the TV sitcom M*A*S*H — one episode at a time.

Yes, you remember – M*A*S*H*.  Our favorite  70′s TV sitcom.

Until last year, I hadn’t ever considered watching all of the episodes (in sequential order no less)…. that is, until I got hooked into watching the original movie on late night TV.

That’s right.  The original MOVIE.  

(Many of us forgot that it all started with Richard Hooker’s book. And then came the movie. And then came the TV show.)

Oddly, throughout this epic journey I’ve come to realize that:

  • each M*A*S*H episode is roughly equivalent to the DASH diet’s minimum daily recommended exercise allotment,
  • the M*A*S*H theme song has now crept its’ way into my husband’s humming pattern, (unfortunately for him) with a high degree of accuracy.  Guess there’s something to be said about repetition…
  • this TV marathon has inspired us to get off our butts and hike out at Malibu Creek State Park, one of the original M*A*S*H filming locations.
Hiking out at Malibu Creek State Park to the MASH Site.
On weekends, the M*A*S*H site is well traveled by other M*A*S*H enthusiasts and local hikers – and it’s well worth the trip and the park/ing fee.  More recently, there have been a couple of new props out at the site (see pictures below).
Location:  1925 Las Virgenes Road, Calabasas, California. 91301

 

Things to consider for the hike:
  • We recommend wearing sturdy, hiking appropriate shoes.
  • Food:  It inspired us to bring our own low sodium trail mix , Granola Bars, sandwiches, fruit, and ample water. Note: be prepared to bring enough water and pack out your own garbage.
  • Time/Distance:  If the plan is to have a leisurely picnic at the site, many people allot a generous 3 hours end-to-end.  All in, the total distance is 4.6 miles round trip from the parking lot. If you hike at a fairly quick pace, and don’t plan to picnic –  the three hour allotment is overly generous.
  • Parking: $12 for day use pass within the park.  If you prefer to walk in from the main road, free parking can often be found at the corner of Las Virgenes Road and Mulholland Drive.
  • Dogs are not allowed on the trail.
The hike starts out on a fire road, with a small hill/elevation at the start, and narrows into single track in some spots as the hike progresses.

View of the M*A*S*H camp from the helicopter pad.  We made the unfortunate mistake of scaling up the front side of the hill.  Had we gone a few more feet, we would have found a more gentle approach (the fire road).

Newer props have been placed out at the MASH site:

Picnic area (no garbage cans).

 Happy Trails!

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