Author Archives: Erin Dow

10 Shop-By-The-Stars Insider Tips

Erin Dow

Erin Dow

Guiding Stars Expert Chef

Guiding Stars Expert Chef Erin Dow balances three food worlds. As a mother of three young children, she’s fighting the battle every parent faces: how to keep her kids interested in the foods that keep them healthy. As the chef and owner of her catering company Eatswell Farm, she utilizes original recipes and techniques--focused on enhancing the enjoyment of locally-sourced ingredients--to best interpret the client’s vision. And as Consulting Executive Chef for Falmouth-based Professional Catering Services, a business specializing in production and backstage catering for concerts, she develops and executes menus that accommodate the strict nutritional requirements of the music industry elite. Erin and her family raise their own chicken for meat and eggs, have dabbled in pastured Narragansett turkeys, and have a very weedy but very large and productive garden.

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  1. Dried fruit: often considered a healthy snack, most dried fruit is proportionally high in sugar for its nutritional content. Look for 2-3 Guiding Stars on items like dried cherries and dried mixed fruit.
  2. Cereal: Many times your favorite cereal comes in one version that is healthier than another. Examples are cereals with dried fruit like strawberries or nuts added to the original recipe.
  3. Chips: Check the Guiding Stars rating on chips. You’ll be surprised to find that some chips receive two stars, and they’re not the baked ones either!
  4. Convenience Foods: Just because you’re eating healthy doesn’t mean a microwave meal, pre-made entrée, or deli side is out of your reach. Just look for the green Guiding Stars label. They’re everywhere!
  5. Meat: You may notice very few Guiding Stars labels in the meat section. Check the scale label on the package. You’ll find the stars there.
  6. Pasta: Don’t assume whole wheat pasta is your only superior option. Consider enriched pastas as well, which contain ingredients like egg whites and omega-3s for improved nutrient density.
  7. Bread: If your kids don’t like dark breads, look for White Whole Wheat, which has a lighter flavor but the same nutritional benefits of traditional whole wheat. Try it as a substitute for hot dog buns as well, since regular buns—in addition to containing bleached flour--generally contain high fructose corn syrup.
  8. Vegetables: Frozen vegetables often boast a higher nutritional content than their fresh counterparts because they’re picked at the height of freshness and flash frozen within hours. But fresh veggies have the benefit of doubling as snacks and side dishes. So choose a combination to have the most options.
  9. Juice: In general, your best bet to finding the most nutritious juices for you and your family is to look first in the refrigerated juices in the produce section. There, you’ll not only find flash pasteurized and organic options, but you’ll also find smoothies and protein-enhanced options, higher in fiber and overall nutrition. If the higher price turns you off, remember that many of the smoothie-type juices can be diluted with water, stretching your dollar.
  10. Snacks and Treats: Guiding Stars rates all of the treats in the grocery store, and many of your favorites may actually get a star or two. But even if they don’t, focusing just a little extra time on your overall shopping strategy leaves room in the cart for a treat or two. You’ve earned it!
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10 Shop-By-The-Stars Insider Tips

Pumped-Up Pumpkin Bread

Erin Dow

Erin Dow

Guiding Stars Expert Chef

Guiding Stars Expert Chef Erin Dow balances three food worlds. As a mother of three young children, she’s fighting the battle every parent faces: how to keep her kids interested in the foods that keep them healthy. As the chef and owner of her catering company Eatswell Farm, she utilizes original recipes and techniques--focused on enhancing the enjoyment of locally-sourced ingredients--to best interpret the client’s vision. And as Consulting Executive Chef for Falmouth-based Professional Catering Services, a business specializing in production and backstage catering for concerts, she develops and executes menus that accommodate the strict nutritional requirements of the music industry elite. Erin and her family raise their own chicken for meat and eggs, have dabbled in pastured Narragansett turkeys, and have a very weedy but very large and productive garden.

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Two words often strike fear in the minds of moms: Snacks and Breakfast. Well, there’s Dessert too, because they’re always asking, and we’re always balancing the desire to please with the need to monitor sugar intake, both in terms of nutrition and also our wish to keep the Hyperactivity Gremlins in check. My friend Marilee recently posted her frustrations on Facebook, pleading for ideas for school snacks, and I’m not going to lie, the suggestions were not exactly stellar.

With my big garden and three kids, I’ve always relied on quick breads and cakes—baking powder and/or baking soda-leavened loaves—to use up excess produce from a bumper crop. I’ve done carrot, summer squash and zucchini, winter squash like butternut, and I even have a recipe for beet cake. The nice thing about quick breads is they’re versatile, tasty, they freeze well, and best of all, they’re multi-taskers, operating as breakfast, snacks, and even desserts. They fit the bill perfectly. Unfortunately, most traditional recipes are utterly loaded with sugar and oil.

So with the following recipe I set out to alter one of my favorites, Pumpkin Bread. By reducing the oil and adding unsweetened applesauce, we’re lowering fat and increasing nutrition. Added soy flour bumps the protein up, and flax meal and wheat bran increase the fiber content and micronutrients. Best of all, using white whole wheat flour provides all of the benefits of traditional whole wheat flour with a lighter texture and flavor, so your kids won’t know the difference.

This batter is thick, and while experimenting with it, I went ahead and scooped some into greased muffin tins. They rose beautifully into perfect round-topped muffins. Then I used an ice cream scoop and scooped some onto an ungreased cookie sheet. Guess what? The recipe yielded perfect round-topped cookies (or whoopie pies?!) as well. Needless to say, I’m really pleased with this recipe, and I think you will be too.

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Pumped-Up Pumpkin Bread

Taste experience that doesn’t result in a new pant size experience

Erin Dow

Erin Dow

Guiding Stars Expert Chef

Guiding Stars Expert Chef Erin Dow balances three food worlds. As a mother of three young children, she’s fighting the battle every parent faces: how to keep her kids interested in the foods that keep them healthy. As the chef and owner of her catering company Eatswell Farm, she utilizes original recipes and techniques--focused on enhancing the enjoyment of locally-sourced ingredients--to best interpret the client’s vision. And as Consulting Executive Chef for Falmouth-based Professional Catering Services, a business specializing in production and backstage catering for concerts, she develops and executes menus that accommodate the strict nutritional requirements of the music industry elite. Erin and her family raise their own chicken for meat and eggs, have dabbled in pastured Narragansett turkeys, and have a very weedy but very large and productive garden.

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I am a sucker for dips. Nothing satisfies me more than something creamy and piquant spread on something texturally satisfying. A truly fundamental exercise in Cooking 101, dips and spreads teach us the value of combining simply prepared and minimally processed ingredients into exciting new taste experiences. Unfortunately, I’ve also learned over the years that when the go-to dip starts with cream cheese or sour cream, the new taste experience can result in a new pant size experience as well.

Hummus is a delicious and nutritious dip, but its ubiquity has made it a tad boring for me lately. So looking to my pantry and finding a few cans of black beans kicking around, I naturally started toying with a recipe for a Mexican-style dip: something creamy, crunchy, tangy, and most of all, healthy. The end result is a dip that is very guacamole-like. I guarantee if you like a good lime-y guac, you’ll love this. My goal with this recipe was to create something that I would feel proud to eat for a meal, and frankly, used as a quesadilla filling or as a stuffing for peppers in a raw vegan dish, I think it works. The more I toyed around with this spread, the more ideas I had for its use.

The key to this recipe is the balance of the flavor components within it. Carrots and bell pepper add vitamins and a sweetness that offsets the slightly bitter taste of the black beans. Avocado adds a creamy mouth-feel. The lime juice compensates for the lower sodium content, tricking your brain into thinking the dip is saltier than it is. The green onion, tomatoes, and cilantro brighten the dull (but creamy and super-nutritious) nature of the black beans. The secret ingredient in this recipe, believe it or not, is one measly teaspoon of honey, which brings everything together perfectly. You may try to convince yourself you don’t need to bother with it, but try it before and after, and you’ll be a believer, too!.. Read more »

Taste experience that doesn’t result in a new pant size experience

Whole Food: The New Convenience Food

Erin Dow

Erin Dow

Guiding Stars Expert Chef

Guiding Stars Expert Chef Erin Dow balances three food worlds. As a mother of three young children, she’s fighting the battle every parent faces: how to keep her kids interested in the foods that keep them healthy. As the chef and owner of her catering company Eatswell Farm, she utilizes original recipes and techniques--focused on enhancing the enjoyment of locally-sourced ingredients--to best interpret the client’s vision. And as Consulting Executive Chef for Falmouth-based Professional Catering Services, a business specializing in production and backstage catering for concerts, she develops and executes menus that accommodate the strict nutritional requirements of the music industry elite. Erin and her family raise their own chicken for meat and eggs, have dabbled in pastured Narragansett turkeys, and have a very weedy but very large and productive garden.

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I’m fairly certain we can all agree that focusing our menus on the most pure, unrefined, and natural foods possible makes good sense. We all agree—at least in theory--that fresh fruits and vegetables, lean fish and meats, legumes, and grains provide our bodies with the easiest access to the nutrients we need and allow us to avoid the preservatives, trans-fats, and other undesirable elements of convenience foods. Eaten in reasonable portions, these foods help us to naturally maintain a healthy weight because they’re inherently balanced in terms of fat, fiber, sugars, and salt, and they’re filling to boot.

But in a world full of people living busy lives and balancing grocery budgets, this preferable model is very often perceived as near impossible to embrace because: 1) processed foods are often cheaper than their healthy counterparts; 2) our unfamiliarity with exciting whole food options breeds boredom with the status quo and a suspicion of new possibilities; and 3) there exists an assumption that non-convenience foods are neither convenient to make nor delicious to eat.

Photo by Erin Dow - Click to enlarge

Photo by Erin Dow - Click to enlarge

There exists a whole world of exciting, budget-friendly, and easy possibilities that I hope to highlight in my next few articles, and the recipe below highlights just how dynamic whole foods can be. Eschewed in favor of pasta or white rice, whole grains are very often overlooked as a convenient and neutral base for all sorts of interesting taste experiences. Quinoa, amaranth, millet, wheat berries, and barley are some of my favorites because they are texturally exciting, they’re low-cost, and they’re highly nutritious. When cooked, they can be combined when warm or cold with just about anything you like to create a main meal, a salad, or a side dish.

My wheat berry salad--adapted from Heidi Swanson’s recipe to accommodate the very specific dietary requirements of a catering client—balances the chewy texture of soft wheat berries with a bit of piquant feta cheese, healthy almonds, a very light citrus vinaigrette, and a ton of veggies.

If desired, this recipe can be served hot as a side dish. You can swap out the spinach orange, and tomatoes for black beans, lime, and peppers for a Mexican flair. The recipe is infinitely adaptable, as are all whole food recipes; because, when the starting point is the purest and most natural permutation of food, your imagination is your only limitation...

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Whole Food: The New Convenience Food

Cooking for Anthony Bourdain

Erin Dow

Erin Dow

Guiding Stars Expert Chef

Guiding Stars Expert Chef Erin Dow balances three food worlds. As a mother of three young children, she’s fighting the battle every parent faces: how to keep her kids interested in the foods that keep them healthy. As the chef and owner of her catering company Eatswell Farm, she utilizes original recipes and techniques--focused on enhancing the enjoyment of locally-sourced ingredients--to best interpret the client’s vision. And as Consulting Executive Chef for Falmouth-based Professional Catering Services, a business specializing in production and backstage catering for concerts, she develops and executes menus that accommodate the strict nutritional requirements of the music industry elite. Erin and her family raise their own chicken for meat and eggs, have dabbled in pastured Narragansett turkeys, and have a very weedy but very large and productive garden.

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Other posts by Erin Dow

I’ve been tour catering for almost 14 years now, and it’s been a trip-literally and figuratively. We’ve been all over the country catering to the nutritional requirements, the dietary and religious restrictions, the emotional needs, and frankly, the sometimes wacky whims of the music industry elite. We do raw, vegan and vegetarian. We’ve done menus sensitive to Halal Haram, Kashrut, and even Rastafarianism. We’ve done macrobiotic in Boston in May and turned around, headed to the Everglades, and cooked whole goats in Budweiser with the Seminole Tribe. Our industry forces our hand; it necessitates that we be jacks of all trades AND masters of them all, because as I’m sure you can imagine our clients want what they want when they want it. Period.

We cook backstage for those people you buy tickets to see perform with their bands. If you’ve seen them on MTV, bought an album, listened to the radio, we’ve probably served them food. We’re cooks who like music. But we’re also cooks who like other cooks, and that’s why we were very excited to learn that chef and television food traveler Anthony Bourdain was scheduled to speak at a venue at which we are the house caterers.

Now, Anthony Bourdain is as much a rock star to me as is Mick Jagger or Bruce Springsteen. But unlike a music tour, Bourdain’s advance people provided no guidance for catering; rather, they only suggested that he “may or may not eat.” Well, okay. That left things kind of wide open, and not in a good way since this man has traveled and eaten around the world, chums around with the greatest chefs in the universe, and is himself a guest chef on “Top Chef.” This was a very new and very daunting twist on tour catering.

The solution came rather easily, though, as I contemplated what I would want to eat if I were visiting a locale. I knew he had just finished filming an episode of “No Reservations” in Maine, and I decided I would give him a taste of my interpretation of what Maine has to offer: local, seasonal, and healthful. I spent hours making Boudin Blanc, fine-textured white sausages from local pork, chicken, eggs, and onions from my own property, and served them with Raye’s mustard, blueberry preserves, and bread-and-butter pickles I had canned in the fall. I made a butternut squash and apple bisque with leeks and bacon, again local, finished with syrup from Aroostook County.

While he was eating with us in the kitchen, we talked about traveling, about what we do, about the finer and not-so-fine points of eating in Maine, and about our mutual dislike of certain unnamed Food Network personalities. I asked him one thing I had been dying to know, namely how he manages to not weigh 500 pounds when he’s constantly faced with the best the world has to offer. His answer? “Well, I’m not necessarily trying to maintain my girlish figure, but it’s pretty simple. No snacks. No sweets. Ever.” I laughed and replied, “Ah, so you’ve cracked the elusive nutrition code: moderation.” He agreed, remarking that his cycle of eating never stops, because even when he’s done filming his show and returns home, his chef friends swarm him. As Bourdain said, “They call me up, with their French accents, saying, ‘Come Toneee. Daniel haz prepared zum beautifool foods for us to enjoys togetter.’” So if his evening involves a little over-indulgence, lunch is light, and a slip-up—or a few—isn’t going to ruin everything. In fact, having reasonable portions of one’s favorite foods often satisfies one’s needs so effectively that those incidences of over-indulgence become fewer and more far-between. As Oscar Wilde famously mused, “Everything in moderation, including moderation.”

So what we can learn from the man who eats everything and still maintains his figure? Eat well, watch your intake, enjoy a little bit of everything all of the time, and balance will come naturally... Read more »

Cooking for Anthony Bourdain