My name is Mary Rob Murfee and I am excited to be Chef Nancy’s new intern! I graduated from The University of Alabama last May, and have been completing a dietetic internship here in Atlanta in order to become a Registered Dietitian. My rotation with Taste and Savor will complete my dietetic internship and I will become eligible to take the RD exam this summer. I am having so much fun working with Nancy and Lea! My first day even included a party…my kind of job! Chef Nancy has asked me to share 3 things I learn each week during my internship with her. It is actually hard to select only 3 things because Nancy and Lea have already taught me so much! The fact that there is something new to learn everyday is one of the main reasons I love to cook!
Superfood = Super delicious!
I’ve known about Quinoa (Keen-wah) for some time now, but have never eaten it or cooked it. I wanted to experiment with it a couple of months ago but a small box of Quinoa at Kroger was $7.99! Too expensive for an unpaid intern to experiment with! Luckily, I had the opportunity to make it for a Taste and Savor event. I learned a very large bag of Quinoa at Costco is the same price as the tiny box at Kroger. Quinoa is easy to make and only takes about 30 minutes. Once the small white tendril or tail has appeared, it is ready. Serve it alone, or mix it with vegetables, nuts or lean protein.
Quinoa is a superfood, which means it is high in phytonutrients and antioxidants, an excellent source of fiber, vitamins and minerals, and may help reduce the risk of heart disease and other diseases. Quinoa is one of the only complete plant proteins, and the highest in potassium of all the whole grains. It is actually a pseudo-cereal and related to beets, chard, and spinach. There are over 120 varieties but the most commonly sold are white, red and black.
One cup of Quinoa provides: 222 calories, 3.5g fat, 5g fiber, 8g protein, 2.8mg iron.
Simple Yet Elegant Decadence
I wanted to share a new recipe from this week that was absolutely delicious:
Strawberries stuffed w/ blue cheese and drizzled w/ balsamic glaze
This truly is the perfect bite! These strawberries are so delicious, and excite your taste buds with a combination of sweet and savory flavors. And it’s a simple appetizer to make but looks very impressive. With only 4 ingredients and 4 easy steps who could be intimidated?
The next time you have friends over try this recipe:
Fresh Strawberries
Blue Cheese
Low-Fat Cream Cheese
Balsamic Vinegar
1) Wash & Hull the strawberries
2) Soften the cheeses then whip together
3) Spoon cheese into strawberry
4) Reduce balsamic vinegar into a glaze and drizzle over berries
Pink Is The New Red
I love wine, but I can’t say that I’m a connoisseur. This week I tried Rosé for the first time. In the past, I have always steered away from pink wines due to one too many tours de Franzia in college. I thought pink wine was sweet and I’m not a fan of sweet wine. Surprisingly, I found Rosé to be light, tart and crisp. I loved it! Perfect for a warm summer afternoon alongside some creamy goat cheese and sweet apples. I can’t wait to enjoy that happy pink trio this summer on my balcony!