The eloquence of food never fails to move me. You can express so much with food! The offer of a glass of water, or beer/ wine, even the type of roll you pass around your table. Food is an everyday part of your biography. What kind of biography are you writing?
I, for example, have some wonderful (homemade) chicken stock in the refrigerator right now. I could do so very many things with it. Soups, sauces, bases and bastings of shapes and dimensions heretofore unheard of in this kitchen could be created in the blink of an eye. In this particular instance, however, I believe there is a chicken and rice dish that has been repeatedly requested which will be elevated by the addition of my homemade stock.
A casserole is classic Americana. Few have missed the Donna Reed look-a-likes with their oven mitts and creepy Stepford smiles, manicured hands protected as she retrieves from her harvest gold oven The Bright Red Dish, almost uniformly yellow-ish on top. While this is a part of my narrative, I assure you that the classic homemaker image has nothing to do with my veggie-and-quinoa filled one-dish delights.
Tonight, for dinner, I will be making Bo Luk Lac. Vietnamese food is, far and away, some of the most fun in the world. I am certainly aware that some chefs, Anthony Bourdain amongst them, consider Vietnamese the epitome of fusion foods. Formerly French, with some US thrown in, and a lot owed to the last half-century of political shaping.... Vietnam has a lot to offer, from a culinary vantage point.
Bo Luk Lac is one of my favorite dishes. The translation is actually, "Shaken Beef." Cubes of beef are shaken in a wok (or in my case a really big, high-sided pan), after marinating in such tasty treats as oyster as well as fish sauce! Rice, usually accompanied by sliced tomato and occasionally cucumbers, etc., wait for the main event to join them on the plate, creating for me a deceptively simplistic plate whose complex and nuanced flavors apparently turn me into William Faulkner.
I sincerely hope that my food narrative is never boring. If I'm doing something 3 times a day, I am not the type of person to be happy doing it exactly the same way without fail. I embrace the history of the dishes I love to make. I also know that the choices I make with the knowledge I have is key in leading a healthy life. My casseroles are not what Donna Reed would recognize, and there will always be a place for Moroccan, Vietnamese, Peruvian dishes in my kitchen and on my palate. Have you been keeping your food journal? Look over it. What do your food choices come together to say? What's your food narrative?
Thursday, September 27, 2012
Friday, September 14, 2012
A Change in Comfort
Comfort food has its place. I do not mean to suggest that eating fried chicken because you miss Fluffy Joe who was your next door neighbor years ago is the best possible remedy for your pangs of missed swingset chats. There are many people in this world for whom the expression of emotion through food becomes a completely unhealthy expression.
On the other hand, meals matter. I've written before about how Food Effects Mood. I've also written about how my conceptions of food change as my associations with food change. There was a time when my world could only be bettered by macaroni and cheese. My appreciation for mac-n-cheese continues to this day, but the idea of more than a half a cup of it at a time makes me nauseated. I have finally learned the lesson: good things should be measured as carefully as bad, and valued for their own merit, not as a bandaid to avoid what's wrong.
Last night I made grilled ginger and white pepper chicken, with rice and sugar snap peas in a teriyaki sauce. I thinned down the teriyaki sauce from traditional to more of a lightened salad dressing consistency. Tasty, fresh, refreshing and rejuvenating. I was comforted that I had found tastes I enjoy, that did not make me feel worse after eating.
I made food I am proud of, and that was far more satisfying than macaroni and cheese had ever been.
On the other hand, meals matter. I've written before about how Food Effects Mood. I've also written about how my conceptions of food change as my associations with food change. There was a time when my world could only be bettered by macaroni and cheese. My appreciation for mac-n-cheese continues to this day, but the idea of more than a half a cup of it at a time makes me nauseated. I have finally learned the lesson: good things should be measured as carefully as bad, and valued for their own merit, not as a bandaid to avoid what's wrong.
Last night I made grilled ginger and white pepper chicken, with rice and sugar snap peas in a teriyaki sauce. I thinned down the teriyaki sauce from traditional to more of a lightened salad dressing consistency. Tasty, fresh, refreshing and rejuvenating. I was comforted that I had found tastes I enjoy, that did not make me feel worse after eating.
I made food I am proud of, and that was far more satisfying than macaroni and cheese had ever been.
Friday, August 17, 2012
Julia Child and Autumn
In honor of this week of Julia Child's 100th birthday, we've done a lot of things to make merry. Culinary adventures, seeking out new places we've never eaten before. Discovered a new favorite Mexican restaurant, and a wonderful little spot I loved so much I'm headed there for my birthday lunch.
Today for lunch, a riff on a suggested salad. Roasted potatoes, seasoned with thyme and basil. 1/4 inch thick rounds of italian sausage, which I like with a bit of crunch on the outside but not burnt. Drizzle of olive oil, a little parmesan cheese.
Tonight, for dinner, the dinner I intended to have last night, but leftovers from lunch were plentiful enough for dinner as well. We're having ratatouille and goat cheese subs, with more than enough leftovers for tomorrow.
It has been nice, this week of adventure. Enjoying the weather, the time to unwind... Even the work projects have gone wonderfully! Great food, great times. Gearing up for visits and new adventures. I love Fall.
Today for lunch, a riff on a suggested salad. Roasted potatoes, seasoned with thyme and basil. 1/4 inch thick rounds of italian sausage, which I like with a bit of crunch on the outside but not burnt. Drizzle of olive oil, a little parmesan cheese.
Tonight, for dinner, the dinner I intended to have last night, but leftovers from lunch were plentiful enough for dinner as well. We're having ratatouille and goat cheese subs, with more than enough leftovers for tomorrow.
It has been nice, this week of adventure. Enjoying the weather, the time to unwind... Even the work projects have gone wonderfully! Great food, great times. Gearing up for visits and new adventures. I love Fall.
Sunday, August 5, 2012
Left-over Love
This morning, I was slicing up some of the roast beef my husband and I had for dinner last night and adding it to the omelet I was making him. After a few moments debating seasoning choices, I folded the meat in with the melting colby-jack cheese and, as I strategically placed cheese along the outer seam of the egg-burrito-shell, I started thinking about left-overs.
A few minutes ago I finished the cheesecake I was messing around with, finally getting the monster into the fridge. There was that roast beef again, staring intently at me from the second shelf, next to the washed and wrapped romaine lettuce.
We all have our quirks - I'm aware of at least 1 woman in the world who is a wonderful, fun and otherwise normal person who refuses to eat leftovers - but there is a segment of this country (and cultures across the world) who have to make creative use of what they have.... including the previously served. I'd make a refried beans joke here, but truth be told, I hold nothing but respect for the maligned side-and-sauce refried beans constitute in several cultural dishes throughout the New World.
Back to left-overs. For those of us who *do* partake of them, what do we do? Even revamps have traditional roots. There are classic moves, like making too many baked potatoes and turning them into potato soup the next day, or last night's chicken becomes today's chicken salad. They're great, but they aren't what I'm thinking about today.
What about the quirkier choices? This is the (lame) part of participation blogs where the person writing solicits personal experience from anyone reading, in the hopes of... well, to be direct, I have no idea what the hope is as I usually assume if you want to tell me something, you will. If not, I'd imagine you'll just read/skim what's here and go on with your day. But I digress....
Favorite Left-over REMIXES
Chicken Pieces - Make too many chicken breasts at the bbq yesterday, and everybody wanted hamburgers? Never fear! Even if that tasty white meat has been spiced, slice it up and prepare for the wonder of the 1950s: casserole time! One dish wonders changed the lives of most stay-at-home wives and mothers during the Nuclear Decade. Now, armed with your exquisite left-over chicken, that 2 cups of rice (or if you're looking to get fancy, that 2 cups of quinoa you've been dying to play with) and a couple simple additions becomes super-tasty casserole heaven! Suggestion: if you're going the condensed soup route, a splash of milk and tablespoon of sour cream go a long way in these kinds of dishes. A little zing, a little smoother texture, and it keeps the rice from wicking all the moisture from your other additions. Stir fry sauce and snow peas can make a decidedly oriental flare fantastic in this scenario as well, particularly if you're of the Italian-Dressing-As-Marinade variety of chicken cooker.
Roasts - Whether it's beef, pork or other fare (including, I'm told, zebra and bison), unless your portion prowess is precise in the extreme, left-overs are in your future. This morning was the first time I used pot roast in an omelet, but the imagination is your only limiting factor here. Shred it, cover it in bbq sauce and poof! you've got bbq sandwiches. Rice, veggies and a touch of soy or stir fry sauce can make a particularly interesting semi-fried rice creation. Even something as simple as thinly sliced roast on bread with favorite condiments and a side of the potato salad you made from left-over baked potatoes counts! Soups, stews, sandwiches, salads... like I said - you've got nothing holding you back here!
Veggies - That side of steamed broccoli that everyone liked but didn't finish? Not a problem. Aside from the ever-present soup option for veggies, other opportunities await your nutrient-rich sides! Salads are a favorite here, as are stir fry choices. I personally admit to adding left-over sides to rice, a small sprinkle of cheese and ta-da! new side dish (or excellent lunch option). Yesterday's evening stars are today's mid-day home run hitters! And don't be afraid to throw in other left-overs, like those left-over chicken pieces, and make that fried rice you've been daydreaming about for the past few days.
I sincerely hope left-overs don't just seem humdrum and annoying, glaring at you from your fridge with the taunt This is the way you served me, this is the only way you can eat me until I'm gone! Aside from the innate B-Movie-Horror angle of "The Broccoli That Wouldn't Die," I tend to feel that, unless it was so alarmingly good the first time you have to have it the same way again, letting left-overs remain in their primary state is missing a chance to get creative.
Be brave! Experiment! The worst thing that happens is discovery. I've discovered more than one way to make food no one wants to eat. That's half the fun! Enjoy your left-overs, and remember that everything deserves a second chance.
A few minutes ago I finished the cheesecake I was messing around with, finally getting the monster into the fridge. There was that roast beef again, staring intently at me from the second shelf, next to the washed and wrapped romaine lettuce.
We all have our quirks - I'm aware of at least 1 woman in the world who is a wonderful, fun and otherwise normal person who refuses to eat leftovers - but there is a segment of this country (and cultures across the world) who have to make creative use of what they have.... including the previously served. I'd make a refried beans joke here, but truth be told, I hold nothing but respect for the maligned side-and-sauce refried beans constitute in several cultural dishes throughout the New World.
Back to left-overs. For those of us who *do* partake of them, what do we do? Even revamps have traditional roots. There are classic moves, like making too many baked potatoes and turning them into potato soup the next day, or last night's chicken becomes today's chicken salad. They're great, but they aren't what I'm thinking about today.
What about the quirkier choices? This is the (lame) part of participation blogs where the person writing solicits personal experience from anyone reading, in the hopes of... well, to be direct, I have no idea what the hope is as I usually assume if you want to tell me something, you will. If not, I'd imagine you'll just read/skim what's here and go on with your day. But I digress....
Favorite Left-over REMIXES
Chicken Pieces - Make too many chicken breasts at the bbq yesterday, and everybody wanted hamburgers? Never fear! Even if that tasty white meat has been spiced, slice it up and prepare for the wonder of the 1950s: casserole time! One dish wonders changed the lives of most stay-at-home wives and mothers during the Nuclear Decade. Now, armed with your exquisite left-over chicken, that 2 cups of rice (or if you're looking to get fancy, that 2 cups of quinoa you've been dying to play with) and a couple simple additions becomes super-tasty casserole heaven! Suggestion: if you're going the condensed soup route, a splash of milk and tablespoon of sour cream go a long way in these kinds of dishes. A little zing, a little smoother texture, and it keeps the rice from wicking all the moisture from your other additions. Stir fry sauce and snow peas can make a decidedly oriental flare fantastic in this scenario as well, particularly if you're of the Italian-Dressing-As-Marinade variety of chicken cooker.
Roasts - Whether it's beef, pork or other fare (including, I'm told, zebra and bison), unless your portion prowess is precise in the extreme, left-overs are in your future. This morning was the first time I used pot roast in an omelet, but the imagination is your only limiting factor here. Shred it, cover it in bbq sauce and poof! you've got bbq sandwiches. Rice, veggies and a touch of soy or stir fry sauce can make a particularly interesting semi-fried rice creation. Even something as simple as thinly sliced roast on bread with favorite condiments and a side of the potato salad you made from left-over baked potatoes counts! Soups, stews, sandwiches, salads... like I said - you've got nothing holding you back here!
Veggies - That side of steamed broccoli that everyone liked but didn't finish? Not a problem. Aside from the ever-present soup option for veggies, other opportunities await your nutrient-rich sides! Salads are a favorite here, as are stir fry choices. I personally admit to adding left-over sides to rice, a small sprinkle of cheese and ta-da! new side dish (or excellent lunch option). Yesterday's evening stars are today's mid-day home run hitters! And don't be afraid to throw in other left-overs, like those left-over chicken pieces, and make that fried rice you've been daydreaming about for the past few days.
I sincerely hope left-overs don't just seem humdrum and annoying, glaring at you from your fridge with the taunt This is the way you served me, this is the only way you can eat me until I'm gone! Aside from the innate B-Movie-Horror angle of "The Broccoli That Wouldn't Die," I tend to feel that, unless it was so alarmingly good the first time you have to have it the same way again, letting left-overs remain in their primary state is missing a chance to get creative.
Be brave! Experiment! The worst thing that happens is discovery. I've discovered more than one way to make food no one wants to eat. That's half the fun! Enjoy your left-overs, and remember that everything deserves a second chance.
Saturday, July 28, 2012
Hummus - An Exploration
Sauces, spreads, choices to add and enhance dishes.
Often these are caloric nightmares. Additional concerns include dramatic jumps in sugars, destruction of a meal's intended nutritional benefits, and (most alarmingly) occasionally you introduce health-conscious no no's like trans fats.
Having started off in the horror section of the dietary library, a short meander to Careful With Your Choices department turns terror into tremendous joy! What started out as bad ideas can become highlights worth having on the table. As always, it's a matter of choice and portion size.
Hummus.
This tasty chickpea dish can be supremely evil, especially when served as an appetizer (I'm lookin' at you, California Pizza Kitchen). The fats-to-calories ratio negate main courses after this as a good idea.
However.... lunch has saved this delicious dish from the alfredo sauce bin. Roasted red pepper hummus with carrots and broccoli to dip? A great lunch choice that has lasting appetite suppression powers, without breaking the calorie bank.
What about condiment power? Careful application of one tablespoon of hummus to the inside of a piece of whole wheat flatbread, onto which fresh bell pepper slices and a couple pieces of grilled flank steak? A treat that tastes a lot naughtier than it is, and satisfying. I shamelessly stole this idea from my friend Lindsey, and I'm never afraid to admit that stealing from her is one of the smartest things I do.
A word on snacking. Hummus can be a delicious treat, it's true. If you're not careful, however, it can also be supremely detrimental to a diet plan. Having pre-prepped pieces of veggies in the fridge makes reaching for pita chips or other less-than-ideal pairings less of a threat, especially when said veggies are right next to the hummus you've got waiting for you in your fridge.
Sauces and dips always present danger to people watching what they're eating. What seems like a harmless handful of a reasonable snack can become loaded with unintended and unwelcome byproducts when add-ons happen. *Know* what you're eating, and don't be afraid to ask what's in the bowl everyone is dipping into before you cover a perfectly good carrot in a 1-tsp=70-calories-but-it-tastes-good nightmare. Just like everything else in life - if you want to be successful at eating healthfully, you have to be aware of the food around you.
Often these are caloric nightmares. Additional concerns include dramatic jumps in sugars, destruction of a meal's intended nutritional benefits, and (most alarmingly) occasionally you introduce health-conscious no no's like trans fats.
Having started off in the horror section of the dietary library, a short meander to Careful With Your Choices department turns terror into tremendous joy! What started out as bad ideas can become highlights worth having on the table. As always, it's a matter of choice and portion size.
Hummus.
This tasty chickpea dish can be supremely evil, especially when served as an appetizer (I'm lookin' at you, California Pizza Kitchen). The fats-to-calories ratio negate main courses after this as a good idea.
However.... lunch has saved this delicious dish from the alfredo sauce bin. Roasted red pepper hummus with carrots and broccoli to dip? A great lunch choice that has lasting appetite suppression powers, without breaking the calorie bank.
What about condiment power? Careful application of one tablespoon of hummus to the inside of a piece of whole wheat flatbread, onto which fresh bell pepper slices and a couple pieces of grilled flank steak? A treat that tastes a lot naughtier than it is, and satisfying. I shamelessly stole this idea from my friend Lindsey, and I'm never afraid to admit that stealing from her is one of the smartest things I do.
A word on snacking. Hummus can be a delicious treat, it's true. If you're not careful, however, it can also be supremely detrimental to a diet plan. Having pre-prepped pieces of veggies in the fridge makes reaching for pita chips or other less-than-ideal pairings less of a threat, especially when said veggies are right next to the hummus you've got waiting for you in your fridge.
Sauces and dips always present danger to people watching what they're eating. What seems like a harmless handful of a reasonable snack can become loaded with unintended and unwelcome byproducts when add-ons happen. *Know* what you're eating, and don't be afraid to ask what's in the bowl everyone is dipping into before you cover a perfectly good carrot in a 1-tsp=70-calories-but-it-tastes-good nightmare. Just like everything else in life - if you want to be successful at eating healthfully, you have to be aware of the food around you.
Sunday, July 15, 2012
Breakfast on the Go
I can't eat a lot in the morning. My body gets very upset when I have a large breakfast.
I don't skip. I mini/maxi.
Jess, what on earth are you talking about?
I'm glad you asked. I'm talking about getting the most caloric and nutrient impact in the fewest mouthfuls of "stuff." Eating enough that's well balanced will help you make it to lunch. Fats help make the brain get going in the morning, sugars give you immediate energy and carbs give you energy that your body can get to more slowly, giving you a 3-way advantage every single day, and limit the cravings that push you from a smart lunch choices right into a binge your body has been begging for all day.
I know this mix sounds naughty. The reality is: almonds are good fat. Your brain requires fat to function. Dark chocolate is a mood enhancer, contains a tiny bit of caffeine to help boost metabolism, and cranberries offer antioxidant deliciousness in addition to the quick energy fix everybody wants in the morning. Almonds keep your tummy happy for hours and hours, chocolate keeps your mood up, and crans give you get up and go. Always a good treat, or a great breakfast-on-the-go.
Bar Harbour Trail Mix
(no idea who invented this particular mix - this is simply how I make my own)
2 cups almonds, unsalted and unroasted (divided)
1 pkg Baker's Melting Chocolate (dark chocolate)
8 oz unsweetened cranberries, dried
4 tsp vanilla
parchment paper
1. In a small bowl, combine 1 cup of almonds and vanilla. Set aside.
2. Melt Baker's Chocolate according to instructions.
3. Use remaining cup of almonds in Baker's Chocolate, coating each and laying out on parchment paper to cool and harden. (14-18 minutes to completely cool)
4. Combine almonds and cranberries. Serving size is just over 1/2 cup. Easy to slip into a small ziploc bag and eat wherever you have to be. Enjoy.
I don't skip. I mini/maxi.
Jess, what on earth are you talking about?
I'm glad you asked. I'm talking about getting the most caloric and nutrient impact in the fewest mouthfuls of "stuff." Eating enough that's well balanced will help you make it to lunch. Fats help make the brain get going in the morning, sugars give you immediate energy and carbs give you energy that your body can get to more slowly, giving you a 3-way advantage every single day, and limit the cravings that push you from a smart lunch choices right into a binge your body has been begging for all day.
I know this mix sounds naughty. The reality is: almonds are good fat. Your brain requires fat to function. Dark chocolate is a mood enhancer, contains a tiny bit of caffeine to help boost metabolism, and cranberries offer antioxidant deliciousness in addition to the quick energy fix everybody wants in the morning. Almonds keep your tummy happy for hours and hours, chocolate keeps your mood up, and crans give you get up and go. Always a good treat, or a great breakfast-on-the-go.
Bar Harbour Trail Mix
(no idea who invented this particular mix - this is simply how I make my own)
2 cups almonds, unsalted and unroasted (divided)
1 pkg Baker's Melting Chocolate (dark chocolate)
8 oz unsweetened cranberries, dried
4 tsp vanilla
parchment paper
1. In a small bowl, combine 1 cup of almonds and vanilla. Set aside.
2. Melt Baker's Chocolate according to instructions.
3. Use remaining cup of almonds in Baker's Chocolate, coating each and laying out on parchment paper to cool and harden. (14-18 minutes to completely cool)
4. Combine almonds and cranberries. Serving size is just over 1/2 cup. Easy to slip into a small ziploc bag and eat wherever you have to be. Enjoy.
Saturday, June 9, 2012
You Are What You... Read?
I've been editing a cookbook for my family. Just the two of us - some of our favorite recipes, with tips and tricks noted. There were rules for getting in this cookbook. 1. The recipe has to feed at least 2 people. 2. The calorie, sodium and essential nutrient totals for the recipe have to be within healthful limits. 3. Ingredients must be as fresh as possible. This was a big one - I am not usually pleased with recipes that start out, "Well, I had this (produce item) sitting around for 4 days, so I suggest you let (produce item) age for 4 days, too." And yes, I've seen those kinds of notes on recipes. As I've been going through the list of recipes I want to include, I've noticed something:
Since I took the time to seriously evaluate the calories, ingredients and methods of the recipes I have, most of the ones I'd flagged on Pinterest are not in my cookbook. More from Tastespotting have made the cut. The majority of the recipes that meet the requirements I've set out have been taken from cookbooks written by chefs, family members, and research into the ingredients I want to use.
What does this mean?
For me, it means that the things that seem interesting on sharing pages aren't necessarily the wisest choices for every day meals. It isn't just about making your own good choices - it's about making good choices with where you start, as well.
As a kind of challenge, I asked a friend of mine to pick out 10 recipes on Pinterest that she wanted to try for her family. We compared the Pinterest versions with ones selected from appropriate cookbooks. Without exception, the dishes we put together with books were lower in sodium, higher in fiber and required less of the following ingredients: butter, salt, cream, sugar.
While I was pleased to see we could give my friend's choices a healthful make-over, I don't want to demonize Pinterest. Just like most of the other opportunities out there, it's about knowing how to look for the Right for My Health ones, not the Right for My Eyes and What My Tongue Says Will Be Perfect recipes.
You can satisfy desires for a beautiful meal as well as one that makes your tastebuds pass out in sheer delight, and you can do it without ruining the hard work you just put in at the gym/ taking that walk/ lifting that extra bag of potting soil while gardening. Get ideas wherever you can - inspiration is *always* a good thing. Take that idea you saw on Pinterest, TasteSpotting, or whichever place you prefer, and research it! Find a way to make it that fits your dietary needs, your budget and the plan you've made for yourself. There's more than one way to make that hunger-inducing pin you found, I promise!
Dessert Of The Day
Had this with my lunch yesterday - the sweet and cool was refreshing, and the high protein helped me stay full all afternoon! Love this little dish of wonderful!
1/2 cup Greek Yogurt (plain)
5 red raspberries (washed)
5 blackberries (washed)
2 tbsp slivered almonds
1 pkg Truvia sweetener
1. Mix.
2. Eat.
Since I took the time to seriously evaluate the calories, ingredients and methods of the recipes I have, most of the ones I'd flagged on Pinterest are not in my cookbook. More from Tastespotting have made the cut. The majority of the recipes that meet the requirements I've set out have been taken from cookbooks written by chefs, family members, and research into the ingredients I want to use.
What does this mean?
For me, it means that the things that seem interesting on sharing pages aren't necessarily the wisest choices for every day meals. It isn't just about making your own good choices - it's about making good choices with where you start, as well.
As a kind of challenge, I asked a friend of mine to pick out 10 recipes on Pinterest that she wanted to try for her family. We compared the Pinterest versions with ones selected from appropriate cookbooks. Without exception, the dishes we put together with books were lower in sodium, higher in fiber and required less of the following ingredients: butter, salt, cream, sugar.
While I was pleased to see we could give my friend's choices a healthful make-over, I don't want to demonize Pinterest. Just like most of the other opportunities out there, it's about knowing how to look for the Right for My Health ones, not the Right for My Eyes and What My Tongue Says Will Be Perfect recipes.
You can satisfy desires for a beautiful meal as well as one that makes your tastebuds pass out in sheer delight, and you can do it without ruining the hard work you just put in at the gym/ taking that walk/ lifting that extra bag of potting soil while gardening. Get ideas wherever you can - inspiration is *always* a good thing. Take that idea you saw on Pinterest, TasteSpotting, or whichever place you prefer, and research it! Find a way to make it that fits your dietary needs, your budget and the plan you've made for yourself. There's more than one way to make that hunger-inducing pin you found, I promise!
Dessert Of The Day
Had this with my lunch yesterday - the sweet and cool was refreshing, and the high protein helped me stay full all afternoon! Love this little dish of wonderful!
1/2 cup Greek Yogurt (plain)
5 red raspberries (washed)
5 blackberries (washed)
2 tbsp slivered almonds
1 pkg Truvia sweetener
1. Mix.
2. Eat.
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