Episode 025: Snack Platter, Memories & Spring Hiatus

In this episode, we kept things casual with a low-key snack platter full of delicious eats pulled from Erinn’s pantry and fridge! Tortilla chips with tomatillo salsa, green grapes, pistachios, honey roasted peanuts, sharp cheddar cheese, and cinnamon graham crackers. All things you can find at your local grocery store. We also chatted about our lives at the moment (personal and professional), 90’s nostalgia, and had something important to announce! 

Snack Plate

If you don’t already know, we’ll be taking a recording hiatus for the next few months. We won’t be recording any new podcasts during this time, but that doesn’t mean we’re gone for good! You can always find our entire library of episodes at the Past Episodes tab at the top of our website, and also on our show page on iTunes. If you’re feeling nice, we’d love a review! You can also contact us anytime by sending us an email: heytablechat@gmail.com or find us on Instagram or Facebook

Thank you so much for all of your support since we started the show last April! We have loved getting to know all our wonderful listeners and hearing your feedback, suggestions, and encouraging comments. We’ve also loved hosting two giveaways for our community like our Birthaween giveaway and our most recent collab with the awesome organization, Drop the Label Movement. Now, go live, go do your thang, and catch us next time on Table Chat, the show that’s taking a break…but not for too long!

Episode 024: Shishito Peppers, Misplaced BMWs & Self Care

Today’s episode is all about self care! We chat the important things: what self care mean to us, the science behind relaxation, if we have always made time for self care, and our top three favorite ways to recharge and make ourselves a priority. We ate blistered shishito peppers, coated in a soy sauce and ginger reduction. Rachel made it, we both devoured it. Get the recipe at the end of this post!

shishito peppers

Things we discussed in this episode:

THIS GREAT ARTICLE on the 7 types of self care

Erinn has been enjoying the Headspace app for daily meditation but the Calm app is on her list as well! She also just loves the outdoors, but there’s no link for that. *wink* *wink*

If you want to grab the white noise app Rachel mentioned, THIS is the one she likes! She also loves using her One Line a Day journal.

Blistered Shishito Peppers with Soy Ginger Sauce
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Ingredients
  1. About 25-30 whole shishito peppers (If you have a Trader Joe's, it's one single packaged bag of the peppers!)
  2. 2 tablespoons olive oil
  3. A pinch of coarse salt
  4. 1/2 cup low sodium soy sauce
  5. 1 tablespoon ginger paste (also available at Trader Joe's, check the spice section!)
  6. 1 teaspoon garlic powder
  7. 1 teaspoon onion powder
  8. 1 tablespoon honey
Instructions
  1. Place a large skillet under the broiler or on the stovetop over high heat to warm.
  2. Place the peppers in a mixing bowl. Drizzle them with cooking oil (I like olive oil for its flavor but you can use what you prefer!) and a healthy sprinkle of salt. Use your hands or a spatula to toss the peppers until evenly coated.
  3. When the skillet is hot enough to evaporate a flick of water instantly, pour the peppers into the skillet. The peppers should start to sizzle immediately.
  4. Cook the peppers until blistered- you can do this over medium-high heat on the stovetop, but make sure and turn on the overhead vent or a fan...this will get smoke-y! If you don't like the smoke, transfer the skillet with peppers beneath the broiler. Cook the peppers without moving them for a few minutes so they char on the bottom, then stir with a spatula. Continue cooking and stirring every minute or two until the peppers are blistered and darkened all over, 5 to 6 minutes total.
  5. In a mixing bowl, combine the soy sauce, ginger paste, garlic powder, onion powder, and honey. Mix until combined. Transfer into another pan on low to medium heat. You want the ingredients to thicken up, but be careful not to burn it! Once you get the sauce to reduce and thicken, remove from heat.
  6. Combine the blistered peppers and soy sauce reduction together. Eat!
Adapted from The Kitchn (for shishito cooking method)
Adapted from The Kitchn (for shishito cooking method)
The Table Chat Show http://tablechatshow.com/

Episode 023: Yogurt, Weight & Exercise…Part 2

In today’s episode we chatted all about our updated feelings on consistent exercise and our current personal fitness goals and progress. We also received some AWESOME advice from top exercise and fitness expert, Dr. Adrian Chavez, on what you can do for exercise even if you are pressed on time, money and energy. He even outlines a one-week guide for listeners to follow. Listen (above) to get the full details! 

For our food segment, we enjoyed a flavored yogurt taste-test! Yogurt has a great blend of carbohydrates, fat, and protein which makes it a perfect recovery snack after exercise. The brands and flavors we tried included Noosa raspberry, Chobani pineapple, Silk non-dairy strawberry, Siggi’s drinkable vanilla, and Oikos Triple Zero peach. Let us know your favorite yogurt in the comments below!

yogurt taste test

Things we discussed in this episode:

Dr. Adrien Chavez, find him on Facebook or Instagram!

Rachel’s favorite spin class (if you visit Tucson, AZ): Revolve Cycle

Erinn’s favorite tennis classes (if you live in Phoenix, AZ): City of Phoenix Parks & Recreation

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Episode 022: Radish Toast, Space Jam & Saying NO

Today’s episode is all about saying NO! If you think back to Episode 19 with our goals for 2017, Erinn mentioned she wanted to learn how to actually say “NO” instead of saying “yes” to taking on too many obligations. Consider this episode a how-to! We chat the important things: the things we have had a hard time saying no to, how to make “no” a part of your vocabulary and an action in your life, and even examples of how we have firmly said no and survived to tell the tale. Erinn also shares a great metaphor for why saying “no” truly matters as once told by her sociology professor back in college.

radish toast with butter

We also crunch (like, crunch realllly loudly) on some crusty bread topped with whipped butter, radish and ground pepper. It’s an easy-peasy creation but we think it’s also an easy snack. Rachel made it, we both devoured it. Get the recipe below!

Crusty Bread with Radish and Butter
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Ingredients
  1. 2 tsp. unsalted butter
  2. 1⁄4 tsp. sea salt
  3. 2 slices baguette, cut on the bias (I used sourdough! So good!)
  4. 2 large radishes, sliced into 1⁄8" rounds
  5. Fresh ground black pepper
Instructions
  1. In a small bowl, blend together butter and salt using a small spatula until butter is soft and airy. You can also use a kitchen aid mixer.
  2. Spread baguette slices with butter, arrange radish slices on top, and finish with a grind or two of pepper.
Adapted from Saveur and Spilled Milk
Adapted from Saveur and Spilled Milk
The Table Chat Show http://tablechatshow.com/

Episode 021: Not Sad Desk Lunch, Hanger & What Dietitians Eat

Today’s episode is all about what two dietitians (us!) eat in a day! But first, Erinn made a delicious and easy to make, Crustless Quiche. Real talk, we were suffering from some legit “hanger” at the beginning of this episode, and this quiche was the perfect cure. Pair this with some crusty bread (or not) and a piece of fruit. Get the recipe below!

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Along with quiche, we take you through a typical day of eats: from breakfast, to lunch, through the occasional midnight snack, as well as real talk about “normal eating”, how to cultivate self-compassion for the mistakes you make in eating, and our top tips for making sure your daily nutrition is a priority and saves you time.

Crustless Vegetable Quiche
Serves 4
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Prep Time
10 min
Cook Time
45 min
Prep Time
10 min
Cook Time
45 min
Ingredients
  1. 1 tablespoon butter
  2. 1 large yellow or white onion, sliced into half-moons
  3. 1/2 small tomato
  4. 1 cup spinach
  5. 1/2 red pepper, diced
  6. 1 zucchini, diced
  7. 1 teaspoon salt, plus more to taste
  8. 1/2 teaspoon pepper, plus more to taste
  9. 3 to 4 cups
  10. 8 large eggs
  11. 1 cup milk
  12. 1 cup grated cheddar or other cheese
Instructions
  1. Preheat the oven to 400°F.
  2. Melt the butter in a cast iron or ovenproof skillet over medium heat. (If your skillet isn’t ovenproof, transfer everything to a deep dish pie plate to bake it.) Add the onion slices and sprinkle a bit of salt and pepper over them. Cook the onions until they are golden-brown and starting to caramelize, about 10 minutes.
  3. Remove the pan from the heat and spread the onions evenly across the bottom. Spread the vegetables evenly over the onions. The dish or pan should look fairly full.
  4. In a bowl, use a fork to beat the eggs lightly with the milk, cheese, 1 teaspoon of salt, and 1/2 teaspoon of pepper, just enough to break up the yolks and whites. This is a savory custard mixture. Pour the custard over the vegetables and onions and enjoy watching it fill in all the open spaces.
  5. Transfer the quiche to the oven and bake for 45 minutes to 1 hour. Once the surface is lightly brown all the way across, it’s fully cooked. Let the quiche cool for about 20 minutes, then slice into wedges.
Notes
  1. You can use any combination of vegetables you like! The combo I used was simply what I had in my fridge.
Adapted from The Kitchn
Adapted from The Kitchn
The Table Chat Show http://tablechatshow.com/
P.S We’re making a schedule of episodes for the rest of the year! Let us know what you’d like us to chat about, people you’d like us to interview, and recipes you’d like us to try. Comment below, visit us over on Facebook, Instagram, or drop us a line at heytablechat@gmail.com

Episode 020: Nostalgic Potluck, The 90s & Childhood Food Memories

Today’s episode is sponsored by the 1990’s and the color beige! We’re talking all about our childhood food memories. We discuss the biology of taste, why food is so often tied to memories and emotions, share our listener’s favorite childhood foods, and then discuss our favorite, funniest, and even worst food moments we had as kids.

For our food chat portion, we created a nostalgic potluck worthy of an after-school snack time. Thank you to some of our listeners for submitting their childhood foods as well!

Here’s what we sampled:

Honey butter crescent rolls

Salami and mayonnaise on white bread

Tuna salad on white bread

Cool Ranch Doritos

Spaghettios

Beef Ravioli

“Fluffernutter” Peanut butter and marshmallow fluff sandwich

Cosmic brownies

Fruity Tootsie rolls

Cracklin’ Oat Bran cereal

Rice Krispie treats

Rachel’s favorite recent food memory – Rare Bar & Grill 

Erinn’s favorite recent food memory – Cauliflower Romesco with Roasted Salted Potatoes

P.S Erinn made an error to the cauliflower recipe she discussed in a recent food memory. It was a “cauliflower romesco” NOT “cauliflower romanesco.” Romesco is a red pepper based sauce and romanesco is a type of broccoli. The more you know!

Let us know some of your childhood food memories in the comments below!

Episode 019: Vegetable Soup, Mantras & Goal Setting

Today’s episode is all about goals! Over a hot bowl of hearty, vegetable soup, we chat all about how we make (and keep) goals in life and our plans for the new year. We think a big pot of veggie soup is the perfect way to ring in the New Year! Get Rachel’s easy, peasy recipe below.

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Also in conversation, we talk about how the brain is wired to help you achieve your goals, share with you a review of our own personal goals for the past and upcoming year, and discuss how you can still be productive even while living a totally goal-less life. (Hint: goal-less but not direction-less!)

Things we discussed in this episode:

Rachel’s favorite 21 Seasoning Salute from Trader Joe’s

The Get To Work Book

The Minimalists:
100 Days With No Goals

Facts About the Brain:
Goal Band – Facts About Goals and Their Achievement
Psychology Today – 10 Things You Should Know About Goals

Elise Cripe on Goals:
Why I Set Goals
Making (and Reaching) Goals
Productivity and Goal Setting

Hearty Vegetable Soup
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Ingredients
  1. 1 (15-ounce) can Great Northern beans
  2. 1 tablespoon olive oil
  3. 1/2 large onion, diced (about 1 cup)
  4. 2 carrots, diced (about 1/2 cup)
  5. 2 stalks celery, diced, (about 1/2 cup)
  6. 2 cups red skin potatoes, diced (I like the skin on!)
  7. 1 clove garlic, minced
  8. 1 cup chopped mushrooms
  9. 1 cup shaved brussels sprouts
  10. 2 teaspoons 21 seasoning salute from Trader Joe's (or an Italian spice blend would work great too)
  11. 1/4 teaspoon freshly ground black pepper
  12. 32 ounces low-sodium vegetable broth
  13. 1 (14.5-ounce) can no salt added diced tomatoes
  14. 2 cups chopped baby spinach leaves
  15. 4 teaspoons lemon juice
  16. 1/3 cup freshly grated Parmesan, optional
Instructions
  1. In a small bowl mash half of the beans with a masher or the back of a spoon, and set aside.
  2. Heat the oil in a large soup pot over medium-high heat. Add the onion, carrots, celery, potatoes, mushrooms, brussels sprouts, seasoning blend, and 1/4 teaspoon of pepper, and cook stirring occasionally until the vegetables are tender, about 8 minutes.
  3. Turn heat to high and add the broth and tomatoes with the juice and bring to a boil. Add the mashed and whole beans. Reduce to a simmer for about 25-30 minutes.
  4. Add the spinach leaves and cook until the spinach is wilted, about 3 minutes more.
  5. Throw lemon juice in at the end and stir in.
  6. Serve topped with Parmesan, if desired. I really like Trader Joe's Three Cheese Blend on top with additional ground pepper!
Adapted from Ellie Krieger's Tuscan vegetable soup
Adapted from Ellie Krieger's Tuscan vegetable soup
The Table Chat Show http://tablechatshow.com/

RE-RELEASE! Episode 005: Chocolate Chip Cookies, Gettin’ Deep & Intuitive Eating

Today’s episode is a RE-RELEASE of one of our most popular episodes (and actually one of our personal favorites) on the topic of Intuitive Eating. We figured that the holiday season is the perfect time of year to discuss ditching the diet mentality, respecting your fullness, and making peace with yourself and your food choices. We also have both been busy traveling and couldn’t record a new episode. Real talk!

For our original show notes including links and the recipe for the cookies, click the following link: http://tablechatshow.com/episode-005-chocolate-chip-cookies-gettin-deep-intuitive-eating/

P.S We recorded an unscripted intro just for the re-release, and it’s definitely worth a listen.

P.P.S Our normal episode schedule will resume on December 26th with episode 019 all about Goal Setting. Perfect for the new year!

Episode 018: Airport Snacks, Senses & Travel

Today’s episode is all about travel: why travel is important to us, upcoming travel plans (camping! cross country bike trip! Asia!), dream travel destinations, easy on-the-go travel snacks, favorite airport restaurants, our favorite travel blogs, how we budget for travel, our top tips for feeling balanced, safe, and your very best, as well as the sense we most value while traveling. Is it smelling? Is it taste? Listen to find out!

Keeping with the theme of travel, we figured we better eat our favorite travel/on-the-go snacks, including but not limited to:

Hardboiled eggs (with pepper and herbs for Rachel! With Cholula hot sauce for Erinn!)

Tabbouleh Salad (Trader Joe’s brand)

Chips and dip (We tried Saffron Road Baked Lentil Chips, Cucumber Dill flavor with Trader Joe’s Tzatziki Garlic Cucumber dip)

Beef jerky (Nick’s Sticks and Oberto brands are Erinn’s favorite)

Vegetarian jerky (Try Primal Strips!)

Triscuit crackers and almond butter (Barney Butter brand)

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Here’s some answers to two of our travel questions!

Favorite Travel blogs:

12 Hours

Beyond the Tent

Nomadic Matt

The Bucketlist Family

Elona Karafin

Essentials for Staying Balanced (and clean!):

Erinn’s favorite face and body lotion

Rachel’s favorite Cucumber Facial Wipes

Episode 017: Cauliflower Mash, Saying No & Guilt-Free Holidays

Today’s episode is all about living a truly healthy AND guilt-free holiday season. We chat about carving out time for yourself during this busy season, staying mindful, embracing the right to savor your meals without judgement, and how to truly ENJOY the holiday season. We have our minds blown by some holiday-focused facts thanks to The National Retail Federation and we review, “The Intuitive Eater’s Holiday Bill of Rights” by the creators of Intuitive Eating. We both get a great refresher on how to say NO to pushy people and how to eat this holiday season without judgement.

Rachel prepared a Cauliflower Mash perfect as a side dish to any holiday party. We get deep about flavor variations as well. Truffle oil and parmesan, anyone? Let us know what you try!

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Don’t forget to enter our BIRTHAWEEN GIVEAWAY! Click here for instructions on how to enter.

Cauliflower Mash
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Ingredients
  1. 1 head cauliflower
  2. 1 cup water
  3. 4 tablespoons olive oil (we love garlic, as well as black truffle infused olive oil!)
  4. 3 tabelspoons milk
  5. 2 tabelspoons plain Greek yogurt
  6. 1/2 teaspoon salt
  7. Pepper to taste
  8. Snipped fresh chives for garnish
Instructions
  1. Separate the cauliflower into florets and chop the core finely.
  2. Bring about 1 cup of water to a simmer in a pot, then add the cauliflower. Cover and turn the heat to medium. Cook the cauliflower for 12-15 minutes or until very tender.
  3. Drain and discard all of the water (the drier the cauliflower is, the better!) and add the milk, Greek yogurt, olive oil, salt and pepper and mash with a masher until it looks like "mashed potatoes."
  4. Top with chives as desired!
Adapted from Eating Well and Steamy Kitchen
Adapted from Eating Well and Steamy Kitchen
The Table Chat Show http://tablechatshow.com/