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 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 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 015: Market Salad, Fennel Chopping & Relationships

Today’s episode is all about relationships – the ones we form with the food we eat but also how we establish healthy relationships with the people we care about most like family, friends, and our significant others. We reached out to Erinn’s good friend, Yelena Galibov, who also happens to be a Licensed Marriage and Family Therapist. She gave us great advice to share on all things relationships. We suggest a pen for some note-taking!

Market Salad Table Chat Show Podcast

We also share a delicious and oh-so-simple Market Salad from another good friend of the show, Leslie, from the blog Cardamom + Rye. On her blog, Leslie shares “purposeful recipes from my table to yours.” This recipe featured an assortment of fun ingredients like kale, quinoa, fennel, and beautiful strings of multi-colored carrots. Get the recipe below!

Market Salad
Serves 4
Leslie says,"I love this salad because it is hearty, fresh, and full of delicious late summer/early fall vegetables. The dressing is especially great."
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Prep Time
30 min
Cook Time
15 min
Total Time
45 min
Prep Time
30 min
Cook Time
15 min
Total Time
45 min
Dressing
  1. 2 tablespoons minced garlic
  2. 1/4 teaspoon fine grain sea salt
  3. 2 tablespoons apple cider vinegar (or to taste)
  4. 1/3 cup extra virgin olive oil
  5. 2 tablespoons ripe avocado
  6. 1 teaspoon honey
  7. fresh pepper to taste
Salad
  1. 2 bunches kales, destemmed and torn into pieces 1 cup cooked quinoa
  2. 3-4 farmers' market carrots (multi-colored ones), cut in ribbons using a vegetable peeler
  3. 1 small bulb of fennel, transparently sliced
  4. 1 avocado, cut into small cubes
  5. 1/2 cup sliced almonds
Instructions
  1. Make the dressing by hand or using a food processor or blender. Puree all ingredients until combined. (I usually whisk it in the bottom of a big bowl and then add the kale to the bowl but it doesn't combined quite as well but still tastes good!)
  2. In a large bowl, massage the dressing into the kale until it starts to soften and is evenly covered with dressing. Add the quinoa, carrots, fennel, salt to taste, and toss. Add the avocado and almonds and toss gently one last time and serve! This salad is particularly flavorful the following day.
Adapted from 101 Cookbooks
Adapted from 101 Cookbooks
The Table Chat Show http://tablechatshow.com/
 Things we discussed in this episode:

“Do You Suffer From Disordered Eating,” by Lisa Hayim MS, RD. The article prompted discussion on our first topic, building a healthy relationship with food!

Contact Yelena Galibov, LMFT
Email: ygalibovlmft@gmail.com
Jewish Family & Children’s Service of Arizona
Shier Private Practice in Scottsdale, AZ

Episode 010: Mocktails, Mall Workers & Personalities

Today’s episode is a good one not only because we’re talking all about our personalities, but we also made some fruity mocktails! That’s right, we made mocktails, because no one needs to hear us drunk on actual cocktails on this show. These aren’t just just any old mocktails though, we made PERSONALITY mocktails. Rachel considers herself to be a fun and sparkling “Blackberry Nectarine Wow-Jito” and Erinn is a a sweet but spicy “Pear Ginger Quirk.” We know, quit our day jobs and start naming drinks full-time.

Table Chat Episode 10

As this was the personalities episode, we took the ever-popular and pretty accurate, Meyers Briggs test. Erinn is an INFP and Rachel is an INFJ. One letter difference! We also discussed the best and worst parts of our own personality traits, the personalities of our significant others (different again!), how that impacts our relationships, and what gets on our nerves. Hint: Pushy, free sample-giving mall workers.

Things we discussed during this episode:

16 Personalities – Meyers Briggs Quiz (takes about 10-12 minutes and gives great explanations, visuals, and tells you who in history and pop culture shares your personality!)

Gretchen Rubin’s Four Tendencies Quiz

Liquor.com – What’s Your Cocktail Personality?

Type Heads and Stress Heads

Frequency of Personalities in the General Public

Thrillist – What’s Your Cocktail Personality?

Pear Ginger "Quirk"
Serves 6
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Prep Time
30 min
Prep Time
30 min
Ingredients
  1. 1 cup pear juice
  2. 1 teaspoon lemon juice
  3. 3/4 cups honey
  4. 1/4 cup sugar
  5. 1 (4-inch) sprig fresh rosemary
  6. Sparkling soda
  7. Optional: sliced pear for garnish and crystallized ginger
Instructions
  1. Combine pear juice, lemon juice, honey, sugar, rosemary, ginger, and nutmeg in a saucepan over medium heat. Bring to a boil, then simmer on low heat for 5 minutes, stirring to dissolve the sugars.
  2. Remove from heat and let stand 30 minutes. Strain the syrup through a fine-mesh strainer and discard the solids. Let syrup cool completely in the fridge.
  3. To serve, fill an 8-ounce glass halfway with ice cubes, add 3 tablespoons of syrup, fill with soda water to the brim, and stir. Add more syrup for a sweeter or stronger flavor.
Adapted from The Kitchn
Adapted from The Kitchn
The Table Chat Show http://tablechatshow.com/
White Nectarine & Blackberry WOW-jito
Serves 2
Recipe inspired by two different recipes, by Christin Mahrlig of the blog Spicy Southern Kitchen and Fern Green of the book The Mocktail Manual
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Ingredients
  1. 2 white nectarines
  2. Handful of blackberries
  3. 8-12 mint leaves
  4. 2 tablespoons Turbinado sugar
  5. 2 glass cups
  6. 2-4 Ice cubes
  7. 2 cups sparking water or club soda
  8. 1 lime (for making sugar rim and adding to drink as desired)
Instructions
  1. Peel and dice nectarines
  2. Place nectarine pieces, blackberries, mint leaves, and sugar into a bowl and muddle together (using the top flat end of a wooden spoon works great!)
  3. Place even amount of fruit mixture into two glasses with 1-2 ice cubes per glass
  4. Top with sparking water or club soda- add as much as desired
  5. Squeeze in line as desired
  6. Garnish with a sprig of mint to look fancy
  7. If adult beverage desired, recommend to add rum as desired
  8. To make a sugar rim on your glass before making your drink, squeeze half a lime onto a plate. Dip the rim of your empty cup into the juice, then immediately dip into a separately plate of the sugar.
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.

Table Chat Show Episode 9

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 008: Our Favorite Things, Girl Crushes, & Not-So-Favorite Foods

Today’s episode is all about our FAVORITE things!! Hopefully, you sang that in the voice of Oprah Winfrey. Unlike Oprah’s Favorite Things, we don’t have a car to give away, but we DO have an unlimited supply of cheesy jokes! For this episode, we decided to keep things nice and easy, or “funky” as Rachel calls it. We work our way through a list of 25 of things that make our hearts sing! From favorite books, tv shows to binge watch, and even our favorite Spice Girl, we cover it all.

But first, we decided to make things really hard on ourselves and do a taste-test of our LEAST favorite things. Who does that?! Dietitian podcasters do, that’s who!

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Rachel’s least favorite foods: Black olives, cow’s milk, and horseradish

Erinn’s least favorite foods: Liverwurst (aka, Braunschweiger), tapioca pudding, pickled red beets

These are some of our favorite things!

P.S We won’t have all of our answers listed below, but make sure to listen in to hear them all! P.P.S We think these questions would be fun to ask at a party.

1. Food (besides pizza and tacos)

2. Go-to outfit
Erinn loves Loft Skinny Curvy Jeans and Clarks Wedge Sandals

Rachel loves Tieks

3. Celebrity girl crush
Erinn’s crushes – Ashley Graham & Hayley Atwell
Rachel’s crushes – Ruby Rose & Carrie Brownstein

4. On-the-go snack

5. Mom advice
Rachel’s mom says, “Don’t pay attention to the size on the tag of your clothes.”
Erinn’s mom says, “You don’t have to do everything in your twenties.”

6. Quote about food
Rachel’s fave, “One cannot think well, love well, sleep well, if one has not dined well.” – Virginia Woolf
Erinn’s fave, “If more of us valued food and cheer and song above hoarded goal, it would be a merrier world.” – J.R.R Tolkien

7. Book
Erinn- Travels with Charley in Search of America by John Steinbeck
Rachel- The Giver by Lois Lowry

8. Podcast
Rachel – Spilled Milk
Erinn – Ana Faris is Unqualified

9. Blog
Rachel- Orangette and The Wednesday Chef
Erinn- 101 Cookbooks

10. Travel destination

11. Way to exercise
Rachel – Indoor Cycling (Cycle Bar McCormick Ranch and Cycle Avenue in Gilbert are two faves!)
Erinn – Barre3 (online and the Scottsdale location!)

12. Secret beauty habit

13. Way to relax

14. Way to waste time

15. Store to browse
Rachel loves Zara and Madewell
Erinn loves Tuesday Morning and La Grande Orange
They both love Target too, duh!

16. Show on Netflix/to binge-watch

Rachel’s shows- 

Grace and Frankie

OITNB

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Erinn’s shows- 

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Frasier_Logo

house-of-cards-kevin-spacey

 

 

 

 

 

 

 

 

 

 

 

 

 

 

17. Weird habit

18. Memory from childhood

19. Color

20. Person to follow on Instagram
Rachel- Chrissy Teigen
Erinn- Hot Girls Eating Pizza

21. Ice cream flavor
Rachel- Green tea
Erinn- Vanilla (with rainbow sprinkles)

22. Current favorite song
Erinn- “Send My Love to Your New Lover,” by Adele
Rachel- “Shots and Squats ft Tham Sway,” by Vigiland

23. Item in your house
Rachel’s coffee table from Kelsey Wharton
Erinn’s memory foam mattress from Yoga Bed

24. Time of day
Take a guess at who likes the crack of dawn and who is a night owl!

25. Holiday

BONUS ROUND: Spice Girl!!

The Spice Girls

Episode 007: Weird Potato Chips, Rapping & Minimalism

Today’s episode is all about living simply and the topic of the moment, minimalism! We discuss how we’ve incorporated minimalism into our lives, how these practices relate to overall health, and how we minimize the clutter in not just our homes and our closets, BUT ALSO our minds. We started things off with a not-so-minimal potato chip TASTE TEST, where we sampled 6 (really) different flavors (cheese plate style) and ranked our favorites.

Table Chat Show Taste Test Minimalism

On the Table Chat scale of “Flavor Awesomeness/Least Offensive”, we both ended up liking the same flavor! Here is a list of what we tried:

Lay’s Southern Biscuits & Gravy
Lay’s Dill Pickle
Kettle Brand Maple Bacon
Deep River Snacks Aged Cheddar Horseradish
Lay’s Kettle Cooked Wasabi Ginger
Trader Joe’s Ghost Pepper

We also talked about our weird childhood rituals of purging our bedrooms of unnecessary clutter and being mini-minimalists in training. We were the coolest 10-year-olds on the planet. You’re so jealous right now, admit it. P.S Stick around for the bloopers, because we have a little freestyle rap session featuring Outkast.

Even MORE things we discussed:
Rachel’s favorite Elise Joy Pep Talks: Get Serious or Get Over It.
#100daysofelisepeptalks
The Minimalists
The Art of Simple: Q&A: How to Live Simple In Your 20s
Mari Kondo’s The Life-Changing Magic of Tidying Up and Spark Joy
Erinn’s Tidying Up For Health blog post (January 2016)
Tiny Houses
Dave Ramsey
(not discussed, but Mr. Money Mustache is a great site too for simple living/budget tips!)

Places to donate and/or sell:
Buffalo Exchange
Goodwill
Salvation Army
Deseret Industries
Changing Hands Bookstore (local to Phoenix!)
Habitat for Humanity ReStore
Stardust Building Supplies (local to Phoenix!)

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