nutrition

Macerated Mixed Berries

by

2 servings

Ingredients

  • 1 pound mixed berries, sliced
  • 1 cup sparkling wine
  • 3 tablespoons coconut sugar

Method

  1.  Place berries in a large bowl. Add sugar and wine and toss gently.
  2.  Chill 30 minutes. Garnish with mint leaves to serve.

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Recipe and photo by: Jennifer Cohen-Katz RD LDN, registered dietitian nutritionist and owner of Fresh Balance Nutrition, helps clients identify their personal nutrition style to become their healthiest self. In addition to nutrition for hormonal balance, she offers cooking sessions and VIP personal nutrition services. Find out more at FreshBalanceNutrition.com.

Quick Pickled Okra

by

Makes 3 pint jars

Ingredients

  • 1 1/2 pounds 
  • whole okra
  • 3 cloves garlic, sliced
  • 3 sprigs fresh dill
  • 2 teaspoons whole spices, such as black peppercorns, red pepper flakes, coriander, or mustard seeds
  • 1 ½ cups water
  • 1 ½ cups vinegar
  • 1 tablespoon kosher salt or 2 teaspoons pickling salt
  • 1 tablespoon sugar, optional
  • 3 wide-mouth pint jars with lids

Method

  1. Wash and dry jars.
  2. Rinse and dry the okra.
  3. Divide the garlic, dill and spices between the jars.
  4. Pack okra into the jars leaving 1/2 inch of space from the rim.
  5. Heat vinegar, water, salt and sugar in a pan. Bring to a boil. Pour brine over okra stopping 1/2 inch below rim of jar.
  6. Screw on lids. Let jars cool then store in refrigerator.

Back to Edible Art

Recipe and photo by: Jennifer Cohen-Katz RD LDN, registered dietitian nutritionist and owner of Fresh Balance Nutrition, helps clients identify their personal nutrition style to become their healthiest self. In addition to nutrition for hormonal balance, she offers cooking sessions and VIP personal nutrition services. Find out more at FreshBalanceNutrition.com.

Edible Art

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For summer entertaining, create a beautiful appetizer spread

By Jennifer Cohen-Katz

If it’s just too hot to throw an elaborate dinner party consider a lighter, but just as fun, appetizer party instead. Fortunately summer is just the season to collect the local ingredients for an artfully arranged cheeseboard, charcuterie tray or antipasto spread. 

Wander through the producer-only Howard County farmers markets to gather fresh items. For a colorful arrangement keep a rainbow in mind. Balance a white cheese with deep red and blue berries, orange melon, green herbs, yellow tomatoes and purple olives.  

Pick out locally sourced honey and small batch jams to wedge in for a sweet touch. Did you know there are quite a few apiaries nearby? Beekeeping has become a popular addition to Maryland farms providing us with the health benefits of regional pollens. 

Try to offer at least three cheeses. Whether you hit a Saturday market or go straight to a nearby dairy farm, you can give your tray a balance of flavors. Consider changing it up with a nice goat or sheep’s milk cheese. Balance a soft cheese like burrata with an aged cheese like smoked gouda. 

You’ll want a few bottles of chilled wine on the table. Our local Maryland wines pair naturally with native produce so ask for a great recommendation at your favorite winery. 

Many of the farms around us are raising quality animals to offer delicious charcuterie. Of course, a dish of fresh crabmeat or smoked oysters tucked into the display will really give your guests a hometown treat.

Our creative bakeries provide breads and crackers of varying shapes and grains to round out the arrangement. Each of these is a miniature work of art in itself.

You won’t have to travel too far in Maryland to pull together an attractive piece of edible art for delicious entertaining this summer. 

Macerated Mixed Berries

View Recipe

Quick Pickled Okra

View Recipe

Jennifer Cohen-Katz RD LDN, registered dietitian nutritionist and owner of Fresh Balance Nutrition, helps clients identify their personal nutrition style to become their healthiest self. In addition to nutrition for hormonal balance, she offers cooking sessions and VIP personal nutrition services. Find out more at FreshBalanceNutrition.com.

Instant Sous

by

A slow cooker takes over chef duties

By Jennifer Cohen-Katz

As a mother of three fortunate enough to be at home after school for homework oversight and dinner prep, I set a high bar for myself. Surely as a nutritionist and graduate of culinary school I should serve up healthy, mouthwatering fare to rival any restaurant in town. Although I try desperately to attain some balance between mom duties and the chef I truly yearn to be, it can be a madhouse. 

After observing my nightly chaos, a dear and very organized friend asked me to come over for a glass of wine. “I want you to do three things” she told me. “Ok,” I responded, always eager to get tips from those better at problem-solving than me. 

“You’ve got to stop thinking of your kitchen as a five-star restaurant. Your family will not fire you if pizza shows up on the table every once in a while.” “Alright,” I relented, “No more three course dinners.” 

“Next turn off your cell phone at 3:30 p.m.” 

“Wow! I’m allowed to do that?” I asked. 

And finally she said, “Buy yourself a crock pot.” 

With that last command I looked up. “A crock pot?” I’ve had no formal culinary training for one of those things. 

“Yes, a crock pot.” 

So I headed to Williams Sonoma and picked an All-Clad Slow Cooker with an insert that I could use to sauté food before slow cooking. I loved the thought of having only one pot to clean. 

The slow cooker was just the help I needed, the sous chef in my small kitchen brigade. In the morning I hand over the chicken and veggies to my smart sous cooker. She works her magic and in the evening presents us with a lovely dinner. 

Another extra pair of hands in the kitchen is the Insta-pot, described as a smart, multi-use, programmable pressure cooker designed for those who live a fast-paced, healthy and eco-friendly lifestyle. Oh, that’s me. This kitchen helper is remarkably capable of assisting me with everything from soup to dessert—whatever I desire. 

For some assistance in collecting recipe ideas for these godsends take a look at cooking and technique classes at Williams Sonoma and guest chef classes at Secolari at The Mall in Columbia. Crossroads Apothecary & Teaching Kitchen offers cooking demos featuring food as medicine. You’re likely to find crock or instant pot cooking lessons through Howard County Recreation and Parks as well.

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