This post was written by our wonderful intern, Mary Rob Murfee. Mary Rob is a graduate of the University of Alabama, and is pursuing her RD certification. Thanks Mary Rob!

The Best Roasted and Smoked Pecan Recipe
I love salted toasted pecans!  My tried and true recipe with butter and iodized salt has now been replaced with healthier monounsaturated extra virgin olive oil and SMOKED sea salt.  Chef Nancy prepared these delicious toasted pecans for a Cooks Warehouse cooking class and I couldn’t get enough!  The smoked sea salt adds a unique flavor that makes these nuts stand out.  Make these for your next happy hour!
Toasted Pecans with Olive Oil and Smoked Sea Salt
            Preheat oven to 425 F. Line a baking sheet with foil.
            Scatter pecans over the baking sheet and toast for 5-10 minutes. Use your timer!
Remove from oven and lightly drizzle with olive oil and sprinkle with smoked sea salt. Bring the edges of the foil together to form a packet and shake.  Let cool and enjoy!
Quit Avoiding Anchovies!
We have probably all experienced the dreaded pizza with anchovies on top at one point in our lives.  I was forced to consume this culinary disaster at a young age, and that is when my aversion to anchovies began.  This past week, I tasted TWO sauces that contained anchovies, and they were delicious!  I must say I am now an anchovy convert thanks to Chef Nancy and Sous Chef Lea.  You may know that the beloved Caesar salad has anchovy in it, but did you know the first ketchup did?  The Chinese introduced ke-chiap (which included anchovy as an ingredient) to Europe in the 19thCentury and the condiment evolved into what we now call ketchup.  Anchovies are very high in sodium, which means you don’t have to add salt to the recipe you are using.  Anchovies are considered an anti-inflammatory food because they are rich in omega-3 fatty acids.  They are also a good source of calcium.  Experiment with anchovies by making Chef Nancy’s 20 minute pasta puttanesca one night this week! (Find the recipe in her cookbook, Taste and Savor Delicious Healthy Recipes and Tasty Wine Tips, OR on the website under Friday Four – a weekly free ezine!)
Okinawan Yams
I had never heard of or seen this Japanese purple yam until last week.  Nancy and Lea found the Okinawan yams at the Buford Highway Farmers Market, and roasted them one day for lunch.  The pale beige skin was deceiving because once we cut into them a vibrant purple flesh emerged.  Okinawan yams are the sweetest potato I have ever tasted!  It tasted like dessert!  Although very sweet tasting, the Okinawan yam is low on the glycemic index scale, which means it causes a slower rise in blood sugar.  The Japanese purple yam is a great source of vitamin A and vitamin C.  This power-food has 150% more antioxidants than blueberries!           

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