Episode 012: Baked Oatmeal and Creamy Eggs, Narcolepsy & Sleep

Today’s episode is all about one of our favorite topics, SLEEP! Did you know that sleep takes up about 33% of your life? Crazy, right? We chat how important sleep is for your health, how much you should get, and give you the cold, hard truth about eating late at night. We also discuss what keeps us awake at night, and get real about a sleep condition that affects 1 in 2,000 people, including one of us… Tune in to find out!

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We also share two breakfast recipes (we love a good theme) from Chrissy Teigen’s cookbook, Cravings: Recipes For All the Food You Want To Eat. Save yourself some sorrow and go get her cookbook ASAP. All the recipes are great. She’s great. You’ll feel great for cooking out of it every damn day of your life. P.S Make sure to scroll to the bottom of the post for the recipes!

Other things we discussed in the show:

Find out what the heck sleep even is HERE.

Find out the right sleep time duration recommendation for your age HERE, via The Nation Sleep Foundation

Learn more about the effects of eating late at night HERE, via The Washington Post.

A great memoir about narcolepsy HERE, which we mentioned in the show!

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Yellow Cake Baked Oatmeal
Serves 8
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Prep Time
10 min
Prep Time
10 min
Ingredients
  1. 1 stick (4 ounces) butter, melted, plus softened butter for greasing the dish
  2. 5 cups whole milk
  3. 2 cups quick-cooking oats
  4. 2 cups yellow cake mix (from a box mix)
  5. 4 large eggs, beaten
  6. 1/4 tsp kosher salt
  7. 1 1/2 cups raspberries (about 6 ounces)
  8. 1 large or 2 small ripe peaches, sliced
Instructions
  1. Preheat the oven to 350°F.
  2. Grease a 10 × 12-inch baking dish with butter. In a large microwave-safe bowl, combine the milk and oats and microwave on high, stopping once to stir, 5 to 6 minutes. Let the oatmeal sit on the counter to thicken for 10 minutes, but not longer if possible because you want the oatmeal to finish doing its thing in the oven.
  3. Stir the cake mix into the cooked oatmeal until smooth, then mix in the eggs, melted butter, and salt.
  4. Transfer the batter to the prepared baking dish, then scatter the berries and peaches on top. Bake until the center is just set and seems almost undercooked, 30 to 35 minutes. (It will jiggle a little, and when you spoon into the cake, it may separate into 2 layers: a cakey, custardy layer and an oatmealy layer. This is actual magic.)
  5. Spoon into bowls and serve warm.
Notes
  1. I baked this oatmeal for about 20 additional minutes! Wasn't as custardy as described, but did taste more like cake. I also forgot to add the melted butter, so that could've thrown everything off...don't be like me. Remember the butter!
Adapted from Cravings: Recipes for All The Food You Want to Eat
Adapted from Cravings: Recipes for All The Food You Want to Eat
The Table Chat Show http://tablechatshow.com/
Cheesy Cheeseless Scrambled Eggs with Burst Cherry Tomatoes
Serves 4
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Prep Time
5 min
Cook Time
30 min
Prep Time
5 min
Cook Time
30 min
For the eggs
  1. 12 eggs
  2. 1/2 cup heavy cream
  3. 1 teaspoon kosher salt, plus more to taste
  4. 1/4 teaspoon freshly ground black pepper
  5. 3 Tablespoons olive oil
  6. 3 Tablespoons butter
For the tomatoes
  1. 2 Tablespoons olive oil
  2. 3 cups cherry tomatoes (about 1 pound)
  3. 1/2 teaspoon kosher salt
  4. 1/4 teaspoon freshly ground black pepper
Instructions
  1. For the eggs: In a bowl, whisk the eggs, cream, salt, and pepper until they look like melted ice cream. In a large nonstick skillet, heat the oil and butter over low heat until the butter is melted but not super hot. You will get the urge to bump up the heat, but don't do it! Add the eggs and cook, stirring consistently, until the eggs are custardy with small curds, 12-14 minutes. Remove from the heat.
  2. For the tomatoes: During the last 10 minutes of egg cooking time, heat a large cast-iron or other heavy skillet over medium-high heat until really hot. Add the oil and swirl it around, then add the tomatoes and sprinkle with salt and pepper. Let the tomatoes cook, tossing every couple of minutes, until they're blackened, burst, and shriveled, 5 to 6 minutes total.
Notes
  1. Don't let the oil get too hot otherwise you'll smoke and not blacken the tomatoes, like I did! Keep an eye on your skillet.
Adapted from Cravings: Recipes for All the Food You Want to Eat
Adapted from Cravings: Recipes for All the Food You Want to Eat
The Table Chat Show http://tablechatshow.com/
 

Episode 009: Thai Quinoa Salad, “Beach Bodies” & Health at Every Size

In today’s episode we dive deep into the concept of Health at Every Size. We chat the important things: what it means to be healthy at any size, why everyone (including YOU) already has a “beach body,” and role models we admire who are active and healthy with various different body shapes and sizes.

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Rachel also made a crazy-delicious, Thai Cashew Quinoa Salad to kick things off. Special thanks to listener Tracey for creating and sharing this recipe! She is a culinary school graduate and you can also connect with her (let’s all be friends!): find the Facebook for her gourmet cookie business here (https://www.facebook.com/PuckerUpPHX), the Facebook for her travel blog here (https://www.facebook.com/twentysomethingtravels), and her travel blog here (http://twentysomethingtravels.tumblr.com/). Seriously, bookmark this recipe (see below) for later. You won’t regret it. 

This episode rated explicit for once or twice using the F and S words…potty mouths are back.

Stuff we mentioned in this episode:

Our Intuitive Eating episode (one of our listener faves!)

Our latest Instagram post on clothing sizes

Rachel used this method from The Kitchn to cook the chicken

Flower Child restaurant in Phoenix (check it out if you’re in town!)

Rachel’s favorite body-positive people to follow – Ronda Rousey @rondarousey, Kathryn Budig @kathrynbudig , Dana Falsetti @nolatrees

Erinn’s favorite body-positive people to follow – Healthy is the New Skinny @healthyisthenewskinny, The National Eating Disorder Association @nedastaff, Ashley Graham @ashleygraham, Crystal Renn

Kathryn Budig’s article, “I’m a Strong, Fit Yoga Instructor, and I Still Get Insecure About My Belly.” 

Thai Cashew Quinoa Salad
Serves 12
Recipe by listener Tracey, but slightly edited for cooking times and clarity by Rachel Cassinat, MS RD
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Total Time
35 min
Total Time
35 min
Ingredients
  1. Chicken breast tenders (1-1.5 lbs depending on how much chicken you want in the salad)
  2. Quinoa (2 cups)
  3. Kale (one large bunch)
  4. Butternut squash (2 lbs)
  5. Celery (1/2 cup)
  6. Onion (1/4 cup)
  7. Coconut milk (5 cups)
  8. Peanut butter (3-5 tablespoons)
  9. Garlic (2 cloves, or garlic powder to taste)
  10. Cashews (3-5 tablespoons)
  11. Cilantro (for garnish)
  12. Salt and pepper to taste
  13. Fresh ginger or ginger powder to taste
  14. Sriracha
Instructions
  1. Season chicken breast with salt, pepper and ginger to taste. If chicken pieces not even, pound chicken until even before cooking. Place in lightly oiled pan at medium high heat for 1 minute, then flip chicken and close lid on pan- drop heat to low for 10 minutes and do not remove lid. After 10 minutes, turn heat off and leave chicken resting for 10 minutes- again do not remove lid. After 10 minutes, remove from stove, dice and set aside for later.
  2. Rinse quinoa under water, then cook 2 cups quinoa by placing in sauce pan with 4 cups of coconut milk. Bring to boil, then close lid for 15-20 minutes and cook until quinoa is translucent). Season with salt, pepper and ginger to taste.
  3. Peel and cube the butternut squash, then partly cook in the microwave for easier cooking in step 4- about 30 sec to 1 minute until more tender.
  4. In a medium pan, cook the chopped onions, minced garlic, finely diced celery, chopped kale and squash until tender (use butter or coconut oil) -set aside in a bowl for later.
  5. In the same pan, pour 1 cup of coconut milk, add the peanut butter, Sriracha and additional salt and pepper to taste- bring to a light boil then turn heat to medium low until it thickens, stirring every few minutes. (It may not get super thick, but you just don’t want it totally runny).
  6. In a large serving bowl, combine quinoa, veggies, ¾ of your chopped cashews (save some for garnish) chicken and sauce. Mix to combine and add any salt, pepper, ginger or Sriracha to taste.
  7. Scoop a serving into a bowl and top with chopped cilantro and chopped cashews. Enjoy!!!
The Table Chat Show http://tablechatshow.com/

Episode 005: Chocolate Chip Cookies, Gettin’ Deep & Intuitive Eating

In this episode we discuss all things Intuitive Eating and how it has shaped our food philosophies, both personally and in our careers. But first, Rachel made the most DELICIOUS cookies ever, and Erinn tried really hard to not eat them all. Instead, they both savored every chocolatey, crumbly morsel. Guilt free! 

Intuitive Eating

We’ve talked about Intuitive Eating in almost every episode so far, and it’s about time we spent some quality time discussing our favorite topic. We explain what the Intuitive Eating concept is, why and how it works for us, our personal journeys into this food philosophy (WARNING: we get deep! like, Junior High insecurities deep!), and how others can get started in this eating practice if they so desire! Special thanks to Rachel’s family and Erinn’s family for providing insightful thoughts on the topic of Intuitive Eating.

Things we discussed in this episode:
Intuitive Eating (THE BOOK) by Evelyn Tribole MS, RD and Elyse Resch MS, RD, FADA, CEDRD

Rachel’s other favorite books and resources:
Ellyn Satter’s “What is Normal Eating?”
Eat What You Love and Love What You Eat by Michele May, MD

Erinn’s other favorite books:
Women, Food, and God by Geneen Roth
Brain Over Binge by Kathryn Hansen

Rated explicit because we include a blooper at the end where Erinn takes the Lord’s name in vain and Rachel drops the F bomb. Rated clean if you skip the bloopers!

We also want to thank those who have been listening to our show, leaving reviews and comments, sending messages on Facebook and by email- it truly means so much that this fun, creative project we have put out there is being heard and enjoyed! In case you’re wondering how to leave a review on iTunes for us, here’s a brief how-to:
Click this link to go to our page on the iTunes Store, click the button, “Write a Review,” create a nickname or use your real name, let us know what you think of the show, and click submit! Thanks again for joining us around our kitchen table!

Table Chat Show iTunes Review

Elyssa's Chocolate Chip Cookies
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Ingredients
  1. 1 cup butter
  2. 3/4 cup sugar
  3. 3/4 cup brown sugar
  4. 2 eggs
  5. 1 tsp vanilla
  6. 3 cups flour
  7. 1/2 tsp salt
  8. 1 tsp baking soda
  9. Chocolate chips (I prefer milk chocolate chips and use an entire 11.5 oz bag)
Instructions
  1. Either in a Kitchen Aid mixer bowl or by hand, cream the butter, sugar, and brown sugar
  2. Add in the eggs and vanilla. Mix well
  3. Slowly add in the flour. I usually add a cup at a time to the mixing bowl
  4. Add salt and baking soda, mix until well combined with other ingredients
  5. Gently fold in the chocolate chips to the dough
  6. OPTIONAL STEP: Chill your dough overnight, or if you really have the time, chill for 36-48 hours. This allows the dough to "age"
  7. Scoop your desired cookie size and place dough on a baking sheet. I usually spray a fine layer of non-stick cooking spray. I can usually get ten cookies on my sheet per batch
  8. Place sheet into an oven preheated to 375 degrees F and cook for 8-10 minutes or to desired doneness. I like them dough-y!
  9. Recipe yields about 20-25 cookies. Savor them all!
The Table Chat Show http://tablechatshow.com/

Episode 001: Pizza, Tacos & Bowl Cuts

Welcome to the very first episode of The Table Chat Show!!! We are Rachel and Erinn- full-time Registered Dietitians, part-time pizza/taco enthusiasts. This is our show where we talk food, nutrition, and whatever else we feel like. We are so excited to FINALLY welcome you to come sit around our table and chat- because the more you know, the more you can eat!

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This episode was appropriately recorded on National Registered Dietitian Day back in March. We celebrate ourselves and our show by enjoying some tacos and pizza, our favorite foods, and chatting about who we are as dietitians and humans!

We cover everything today from our eerily similar childhood haircuts to our food philosophies- in which Erinn believes in finding what balance works for you and Rachel believes there is always room for occasionally eating nachos on the floor with your dad.

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When we aren’t busy being nutrition professionals, Erinn likes comic books, hanging with her dog and blogging at FoodBalance, while Rachel likes cycling and practicing her food writing skills on Food-ish. We both share a fact few people know about us, Rachel divulging that to make money during the dietetic internship she would work as a princess at birthday parties and Erinn disclosing that her awesome Princess Daisy costume won her free food at a local pizza place (surprise, surprise on choosing pizza, Erinn).

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We hope you enjoy this episode! Let us know what you think, what your food philosophy is, and if you also had a bowl cut as a child.

This episode is rated explicit because we both accidentally say the F word once and it was too funny to edit out. Sorry to our moms.

BBQ Brussels Sprouts Pita Pizza
Serves 2
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Prep Time
10 min
Prep Time
10 min
For the Brussels Sprouts
  1. 1 teaspoon olive oil
  2. 2 Tablespoons red onion, diced
  3. 2 teaspoons garlic, minced
  4. 2 slices pre-cooked bacon, chopped
  5. 1.5 cups brussels sprouts, shredded
  6. pinch red pepper flakes
For the Pizza
  1. 2, whole wheat (or sprouted grain) pitas
  2. 1/2 cup BBQ sauce
  3. 1 cup shredded mozzarella
  4. 1/4 cup fresh, grated parmesan
  5. Optional toppings: sliced kalamata olives, banana peppers, pineapple
For the Brussels Sprouts
  1. In a large pan, over medium heat, add olive oil, garlic, and red onion.
  2. Sauté for 2-3 minutes, or until onion is translucent.
  3. Add bacon pieces, stir to combine.
  4. Stir in red pepper flakes.
  5. Add Brussels sprouts (in a even layer) and sauté for 2-3 minutes.
  6. Leaves will become slightly wilted and crispy. Set aside.
For the Pizza
  1. Preheat the oven to 425. Place pitas on a large baking sheet.
  2. Spoon 1/4 cup of BBQ sauce on each pita.
  3. Layer 1/2 cup of mozzarella and 1/2 the parmesan on each pita.
  4. Top with half the Brussels sprouts mixture on each pita.
  5. Bake for 10-15 minutes (depending on your preference), slice, and serve!
The Table Chat Show http://tablechatshow.com/
Steak Tacos with Cucumber-Avocado Salsa
Serves 6
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Prep Time
10 min
Cook Time
15 min
Total Time
25 min
Prep Time
10 min
Cook Time
15 min
Total Time
25 min
For the tacos
  1. 1 tablespoon chili powder
  2. 2 cloves garlic, minced (about 2 tablespoons)
  3. ¼ teaspoon ground cinnamon
  4. ¼ teaspoon salt
  5. Pinch of paprika
  6. 1¼ pounds chuck steak
  7. 6-inch-diameter corn tortillas
  8. 3 cups shredded red cabbage
  9. ½ cup chopped fresh cilantro
  10. 1 lime, cut into wedges
For the salsa
  1. 1 medium English cucumber, seeded and diced (about 2 cups)
  2. 2 medium avocados, peeled, pitted and diced
  3. ½ red onion, diced
  4. Juice of 2 limes (about ¼ cup)
  5. ¼ cup chopped fresh cilantro
  6. 3 jalapeno peppers, seeded and finely chopped, or to taste
Instructions
  1. Coat a large nonstick skillet with cooking spray and preheat it over medium-high heat or preheat the grill.
  2. In a small bowl, combine chili powder, garlic, cinnamon, salt, and paprika. Rub the spice mix on both sides of the steak.
  3. Grill or broil the steaks for 5 minutes per side (for medium rare) or until meat finishes at your desired degree of doneness. Remove from the heat and let the meat rest for 5 minutes. Carve into thin slices.
  4. Warm the tortillas either on the grill for 30 seconds or in the microwave between two moist paper towels for 45 seconds.
  5. Place carved steak, cabbage, and cilantro in the warm tortillas. Squeeze lime over the top.
  6. Top the taco off with the salsa, made by combining all the salsa ingredients in a medium bowl and tossing gently until mixed. The salsa is best served within an hour of preparing.
Adapted from Ellie Krieger's The Food You Crave
Adapted from Ellie Krieger's The Food You Crave
The Table Chat Show http://tablechatshow.com/