FIELD TRIP: The Ferry Building

Ahh...the joy of a (skinny) Blue Bottle latte first thing in the morning!

INFO: Fun "All About British Tea" Infographic

Source: davidstea.com via DAVIDsTEA on Pinterest

FITNESS: Stretching with Foam Rollers

You know those people who religiously stretch after every workout, and enjoy it? I'm not one of them.  I have historically avoided stretching at all costs, and only due to sheer guilt resorted to using the otherwise untouched stretching chair at my gym.  This all changed when my lovely trainer (Callie at Equinox San Mateo) insisted that I give the foam roller a shot as an alternative to traditional stretching.


She had me at "alternative to traditional stretching"...what I didn't expect, was the fact that this foam roller actually hurt...and it hurt BAD.  It turns out that this tool actually is an alternative to a sports massage.  It stretches muscles and tendons, and also breaks down scar tissue. It breaks up painful trigger points, soothes tight fascia, increases blood flow and circulation to the soft tissues, and DIMINISHES CELLULITE! Yes, you read that right.  Not sure how that works, but I'm thinking that the combination of increased blood flow and massage makes those dimples go bye-bye.

How do you get started with the roller?  It's fairly easy - you simply move the foam roller and body to stretch your back, your glutes, hamstrings, IT bands, shins, and calves.  Also, you can opt for the traditional rollers (longer and are made of, you guessed it, foam) or the shorter Trigger Point alternatives that have some beneficial features associated with the varying densities across the roller.

This piece on Runner's World gives a great overview on how to use the roller and includes great videos: http://www.runnersworld.com/running-tips/roll?page=single  Enjoy!

TRAVEL: Istanbul in Two Days

After spending ten brutal, dysentery filled days in Dhaka, Bangladesh, I arrived in beautiful Istanbul, Turkey.  While ordinarily I am somewhat of a high-energy tourist, this trip was all about using my last bit of energy to see only the key sites in Istanbul.

Here's a quick hit-list if you find yourself in Istanbul for only a day or two:

• Hagia Sophia - arrive at least 20-30 minutes before the 9 am opening time as you can to avoid the flocks of tourists that will inevitably arrive by 10 am.  I highly recommend an audio or guided tour.  Also, check out the museum cafe outside, they have great hot chocolate and pastries.
• Blue Mosque (officially called the Sultan Ahmet Mosque) - leave the Hagia Sophia and walk immediately across the street to the Blue Mosque.  Grab some roasted chestnuts along the way - you can't miss all the corn/chestnut carts lined up between the Hagia Sophia and Blue Mosque.  
• Topkapi Palace - this is a beautiful palace and former home to many Ottoman Sultans between approximately 1480-1800.  Outside of being able to walk the grounds of the palace, it also is home to several impressive exhibits; the holdings of the Imperial Treasury are impressive  (check out the 86 carat Spoonmaker's Diamond), the haram is beautiful, as is the exhibit of Sacred Relics which houses major pieces of religious history (the sword of Prophet Mohammed pbuh, the rod of Moses, etc)
• The Grand Bazaar - be sure to visit The Grand Bazaar while in Istanbul. Yes, it is a tourist trap in some ways, but where else can you visits hundreds upon hundreds of tiny shops purveying everything from luxury chocolates (Godiva), traditional Turkish sweets, glass lanterns to fake Uggs in a building from the 1400's?  While you're here be sure to go to Kara Mehmet Kabop Salonu (show people at the Bazaar the printed name and they'll guide you on how to get there). - the Guardian UK says they have the best Kabops in Istanbul, and I'd have to agree
• Istiklal Street (the heart of the Taxim area) - take a cab to the ultra-modern Marmara Hotel for tea or Hafiz Mustafa 1864 (Istiklal store) for some great Turkish sweets.  Proceed to walk a few hundred feet down to Istiklal street and follow the street down to enjoy what can only be described as a very vibrant city scene.  This street really reminds me of the fun city scene near the Spanish Steps in Rome or even some parts of San Francisco.  
• Sultan Hamam - this is the newest hamam in Istanbul, and it is supposed to be loads better than even the popular Cemberlitas Hamam.  This hamam is located immediately in front of the Hagia Sophia in a 400 year old building.  Unfortunately, this is all hearsay as I was far too ill to visit a hot, steamy hamam.

SIDES: Easy Oven-Roasted Corn

So it's raining outside, and grilling is not an option...is roasted corn on the cob out of the question? Not at all.  Simply place corn ears directly onto a center rack in your oven (preheated to 350 degrees) for 30-40 minutes.  Remove from oven, butter, and sprinkle with salt, pepper, and cayenne pepper. Enjoy!

DESSERT: Sweet Potato Souffle

I never thought I would say this, but I completely stole this recipe from Paula Deen...well technically, her next of kin.  I made a few changes; this recipe excludes bacon, and I used an avocado in place of cream cheese.  This souffle looks incredibly gourmet, but is easy enough for an amateur to master.

Serving Size: 1 Souffle in a Deep Dish, 2 Souffles in Pan Dishes

Ingredients:

• Pie
• 3 pounds sweet potatoes, baked and still slightly warm
• 3 tablespoons unsalted butter, softened
• 1 ripe avocado
• 3 tablespoons brown sugar
• 3 large eggs, beaten
• Sea salt, black pepper, and cinnamon to taste

• Topping
• 3/4 cup light brown sugar
• 1/2 cup chopped pecans or walnuts
• 1/4 cup whole wheat flour
• 3 tablespoons unsalted butter, cold, cubed 

Instructions:

• Pie
• Peel potatoes and place them in a medium to large bowl
• Add in butter, avocado, and eggs
• Mix all ingredients with a hand mixer 
• Add in sea salt, pepper, and cinnamon and mix again
• Topping
• Mix all ingredients together
• Leave butter in small clumps - the mixture should be crumbly
• Add the souffle mixture into a deep dish or pie dish and top with crumble mix
• Bake the souffle at 375 degrees for 30 minutes
• Let cool for at least 20-30 minutes (you can even refrigerate the souffle overnight as it actually tastes better the second day)

SIDES: Lavender and Honey Infused Yogurt Topped with Toasted Honey Almonds

The lavender trend has taken my palette by storm; lavender infused teas, lavender honey, lavender macarons, and even lavender chocolate have all become some of my favorites.  The challenge for me has been to infuse lavender into my food without it tasting like a bag of potpourri.  I thought I would given infused yogurt a try.  

I looked around for some guidance on how to infuse my ready-made yogurt with lavender, but could only find recipes that required creating my own yogurt or required cream and serious straining.  This was a no-go for me for two reasons: 1) the time required to make yogurt, and 2) the Fat Conscious Foodie does not do cream. 

The infusion here is super-easy, almost too easy.  Follow these instructions and you will be on your way to a great lavender infused yogurt.  I tried this with a group of five for brunch and it was a hit.

Servings: 5

Prep Time: 20 minutes

Ingredients:

• Food-grade, dried lavender buds
• Plain and vanilla low-fat/non-fat yogurts
• Honey (try a local honey if you can)
• Raw Almonds

Instructions:

• Boil 1/2 a cup of water
• Fill a single serving tea infuser with dried lavender
• Pour the water into a mug and insert the tea infuser into the mug, let the lavender steep for at least 3-4 minutes

• Pour the water into a sauce pan, place on stove and let the water heat to a light boil
• Add in 2-3 tablespoons of honey

• Mix the water and honey until all of the honey dissolves
• Pour the mixture into a bowl

• Place the bowl into the refrigerator for at least an hour
• Add yogurt to the mixture (I recommend a mix of vanilla and plain yogurt)

• Toast roughly chopped almonds by placing them in a lightly oiled saucepan and heating on the stove over medium heat

• When the almonds are hot and toasted, add a squirt of honey and swirl the almonds to ensure they are coated with the honey
• Take the almonds off of the stove and allow them to cool in the refrigerator for 20-30 minutes
• Serve the yogurt with the almonds topping - enjoy!

SIDES/SPLURGE: Easy, Chicken-filled, Puff Pastries

I had a ton of leftover chicken from dinner a few nights back; I didn't want to reheat it in its existing form, so I figured I would fill some pastry shells with a chicken and cheese blend.

Serving Size: 8-16

Ingredients:

• Cooked and seasoned chicken, tofu, or ground beef
• Shredded cheese blend
• Salt and pepper to taste if your stuffing isn't already heavily seasoned
• Puff pastry shells
• Egg, beaten and in a bowl
• Optional: steamed broccoli or spinach

Instructions:

• Preheat your oven at 400 degrees
• Thaw puff pastry sheet for 7-10 minutes (not longer as the shell will start to get sticky)

• Mix chicken, cheese, and any vegetables you would like to use
• Cut the pastry shell into 4 squares (or more if you'd like smaller pastries)

• Glaze each side of the shell with the egg wash 
• Stuff half of each shell, and seal each pastry with the empty half
• Bake for 15-20 minutes (flip each pastry mid-way)
• Enjoy! 

DRINKS: Comforting Coco-Ginger Cardamom Tea

Masala Chai is wonderful, but for a change, try Ginger Cardamom Tea. You can make ginger tea very quickly by doing the following:

- Add one cup of water per cup of tea to a small pot per cup of tea
- Add two black tea bag per cup of tea
- Pour in a cup of coconut milk (or skim, soy, or almond milk) per cup of tea
- Add three to four small pieces of cut ginger (each piece should be approximately double the size of an m&m)
- Add 1 tsp of honey or agave per cup should be perfect
- Add 2-3 cardamom pods per cup if you like
- Boil the mixture for ten to fifteen minutes, strain, and enjoy!

DRINKS: 4 Steps to a Perfect Cup of Coffee

Philz, Intelligentsia, Blue Bottle and Urth have all attempted to convince you that you can't make a great cup of coffee without a professional who spends 4+ minutes painstakingly dripping your coffee through some advanced filter...the truth is you can make amazing, fresh coffee at home without all the drama. 

Here's what you need: a coffee grinder (Cuisinart makes good ones), a great french press (see my Bodum stainless steel press here), and of course, some good whole bean coffee. I recommend a french press over a coffee maker for a few reasons: it's easier to clean and you don't have to remember to buy those pesky filters.  If you take my advice on buying a french press, go with a stainless steel version; glass ones can and do break.

On to the good stuff - follow these simple steps to get started brewing your own fresh coffee:

• Grind your coffee beans
• I prefer to blend enough for at least 3-4 days and store my grounds in a stainless steel airtight container - good gladware will suffice

• Scoop a 1-2 tablespoons of coffee per cup into your french press
• You can make it stronger or weaker by increasing or decreasing the amount of coffee you use

• Pour boiling water into your press 
• This is where an electric water kettle could be very useful
• Let coffee brew for 2-3 minutes, press french press coffee handle down, and enjoy your perfectly brewed cup of joe!
• Add your creamer and sugar and you're good to go

DRINKS: The Real V8

This is a great dinner replacement juice; it is suitable for the evening as it has a very low glycemic index. Simply blend a carrot, tomato, parsley, single celery stalk, orange, a whole lemon, wheatgrass, and chia seeds (optional). Add at least 3/4 cup of water or pomegranate juice to dilute this mixture a bit. You can also add pineapple to sweeten the drink. I blended this in my Vitamix as it blends the drink to sheer perfection, but you can blend it in a normal blender - just be sure to add a lot of water. Enjoy!

DRINKS: Summer Peach Smoothie

You don't necessarily need a Vitamix for this one: just blend a peach, non-fat vanilla yogurt, and a few ice cubes for what I think is the best drink I have ever had. No joke.

DESSERT: Yogurt based, Peanut Butter, Chocolate Ice Cream

 This is soo easy and soo yummy: simply blend 1/2 cup of Greek yogurt, a tablespoon of peanut butter, a squirt or two of chocolate syrup, and two frozen bananas. I recommend using a Vitamix to make this: blend on high for 20-30 seconds, refreeze for about 20 minutes, and voila the most amazing, healthy ice cream you have ever had!

HOTSPOTS: Local honey from Beekind at the SF Ferry Building

In case you haven't heard, consuming local honey is thought to help allergy sufferers alleviate symptoms - local pollen in honey is thought to work in the same way that a vaccination prepares the body to deal with disease. Beekind has different regional honeys - so pick the one that is nearest to you.

HOTSPOTS: Best masala chai ever @ Samovar Tea Lounge SF

DINNER: Thai Yellow Curry Chicken/Tofu - modifying a bottle sauce and making it better

I am a huge fan of yellow curry chicken, in fact. it's probably the only thing I order at Thai restaurants.  I found yellow curry sauce at Trader Joe's, used it by itself once, and wasn't a fan; however, it's pretty fantastic with a bit of flare.

Servings: 3-4

Ingredients:

• Thai Yellow Curry Sauce from Trader Joes
• Handful of chopped basil
• 1.5 tbsp chopped garlic
• 1/2 tbsp chopped ginger
• 4 small potatoes, cubed (or 1 large potato)
• 1/2 onion, chopped finely
• 1 lb chicken, cubed or chopped in 1" pieces (tofu works equally well)
• 1/2 tbsp sea salt 
• 1.5 tbsp, pepper 

Instructions:

• Pour 2-3 tbsp of canola oil in pan
• Saute onions until translucent/golden
• While you saute the onions, stick the diced potatoes in the microwave for 3-4 minutes
• Quickly saute garlic and ginger 
• Add in chicken or tofu (ensure you are at medium heat)
• Immediately add in salt and pepper (add in a bit of cayenne pepper or parika if you like)
• Pour in about 1/2 of the sauce and continue to let the chicken cook
• Add in 4 tbsp of yogurt (non-fat works) and stir quickly to ensure the yogurt dissolves
• Add in remaining sauce, basil, and potatoes
• Remove mixture from heat 3-4 minutes later
• Enjoy! Brown rice is a perfect side

DRINKS: Vitamin C Heavy Hitter - C-suite Juice

Simply blend a whole orange with some watermelon, and you have a whole new twist on your standard cup of oj. Enjoy!

DRINKS: Post Workout Shake - Peanut Butter Joy

This drink is an energy powerhouse: blend 1/2 cup of yogurt, a single banana, two tbsp of natural peanut butter, a single tbsp of ground flax seed, a dash of milk (or chocolate milk) and you're ready to go...enjoy!!

Apple Beer - alcohol free and five calories

(see full image)

LUNCH/SIDES: The 200 Calorie Mushroom Garlic Pizza

This is a great and healthy 5 minute prep time recipe - layer a multigrain tortilla (love the Artisan line by mission) with pizza sauce (or pasta sauce), ground pepper, chopped garlic, basil, mushrooms, and finally skim cheese (I used a Mexican blend for mine). Bake for 13-15 minutes at 350 degrees. Enjoy!