St. Pete Eats

Hot Flash Kitchen is my 4-week online class that covers all things related to menopause nutrition. The first class starts Monday, September 23. $89 per person. I'll put the link in the comments.

Tomorrow I'll be on !0 Tampa Bay's Great day Live making the following recipe:

Roasted Vegetable and Chickpea Bowl with Maple Dijon Tahini Dressing

2 cups broccoli florets
2 cups Brussels sprouts, halved
1 medium-large sweet potato, cut into 1-inch pieces (about 2 cups) with skin on
15 oz canned chickpeas, drained and rinsed
Drizzle of olive oil
Salt, pepper, garlic powder

Prepare the Vegetables:
Preheat your oven to 400°F. On a large baking sheet, arrange the broccoli florets, Brussels sprouts, and sweet potato pieces. Drizzle with olive oil, and season with garlic powder, salt, and freshly ground black pepper. Toss to coat the vegetables evenly.

Roast the Vegetables:
Roast the vegetables in the preheated oven for 20-25 minutes, or until they are tender and slightly caramelized, turning them halfway through the cooking time.

Prepare and Roast the Chickpeas:
While the vegetables are roasting, place the drained chickpeas on a separate baking sheet. Drizzle with olive oil, season with salt, pepper, and a bit of garlic powder. Roast in the oven for about 15 minutes, or until the chickpeas are crispy.

Notes: The chickpeas and vegetables should be roasted separately due to the different cooking times. The vegetables should be cut uniformly to ensure even roasting.

Assemble the Bowl:
Once the vegetables and chickpeas are done roasting, divide them evenly among serving bowls. Drizzle the Maple Dijon Tahini Dressing over the top.

Podcast link is in the comments.

St. Pete Eats with Wendy Wesley: Positive Impact Ministries Works to "Re-imagine St. Pete"

In this episode of St. Pete Eats, Wendy Wesley interviews Karen Rae Selm, the CEO of Positive Impact Ministries. The non-profit ministry runs a drive-thru and walk-up food pantry at the long-shuttered, city-owned Tangerine Plaza and recently launched a city-wide campaign called "Reimagine St. Pete" that works to remove the stigma of food insecurity, unite organizations to end hunger and foster collaboration. PIM recently submitted a bid to purchase Tangerine Plaza from the city with plans for a cost-free grocery store, culinary teaching center and workspace for non-profits. They recently held a campaign launch event where they shared their "Rooted in Dignity" approach to ending hunger. On this podcast, Karen and Wendy discuss the history of PIM and the framework for the "Re-imagine St. Pete" campaign.

UPCOMING CLASSES: Groups are forming now for Fall and holiday cooking events. Check the website below.
UPCOMING FREE EVENTS: "Back to Busy Cooking Demo" at the CommUNITY Festival, Saturday, September 28, Azalea Park
UPCOMING FREE EDUCATION: "Managing Your Diet and IBD" Saturday, October 28 at 11 am, Hammock Hall in Boyd Hill Park St Petersburg. Sponsored by the Stephanie A Wynn Foundation.

"Growing Your Dream Garden"

Here's my latest podcast on Radiostpete.com with Peas & Love Gardening owner Desiree Lynn St. Pete Eats Wendy Wesley Nutrition

St. Pete Eats with Wendy Wesley: Desiree Sims, Growing Your Dream Garden In this episode of St. Pete Eats, Wendy Wesley interviews Desiree Sims on growing the garden of your dreams. Desiree Sims is the owner of Peas & Love Gardening. She is a Florida native (third generation born & raised right here in Tampa Bay) and comes from a long line of gree...

To do what I do with a national credential and a state license means years and years of study and practice in a clinical setting. It's unfortunate that anybody can say they are a "nutritionist" and P**F! they are a nutritionist. They can also fool the public by winning awards that falsely add to their credibility.

Can you imagine that happening with lawyers, doctors, chiropractors or physical therapists?

A lot of people in the wellness industry have no training in nutrition. They upload a website and begin taking your money.

Please do not work with unlicensed healthcare posers. Ask for a license, ask for degrees and training and not from online correspondence courses. Training and degrees from real colleges and universities.

Technically, calling oneself a nutritionist and dispensing nutrition advice without a license in the state of Florida is illegal.

This fall I'll be participating in these free events:

Back to School Cooking Demo
The Market at Water Street
Sunday, September 18, 10 am - 2 pm, Water Street in Tampa
https://waterstreettampa.com/event/the-market

Back to School Cooking Demo
West St. Pete CommUNITY Festival
Saturday, September 28, 2 - 9 pm at Azalea Park in St. Pete
https://stpetecona.org/calendar/west-st-pete-community-festival/

Free Nutrition Class
Beyond IBD Diagnosis, Managing Your Diet and IBD
Saturday, October 26, 11:30 am at Hammock Hall Boyd Hill in St. Pete
https://thestephanieawynnfoundation.org/

Catch me next Tuesday on 10 Tampa Bay's Great Day Live Tampa Bay for my cooking segment, "Back to Busy: Fast and Nutritious Snack Ideas for Kids on the Go." I have a great recipe for No Bake Energy Bites at the end of the post.

Sometimes there isn’t time to sit down and enjoy a family meal together. Among sports, dance, band and after school activities, many parents want to easily offer more nutritious meals and snacks to their busy young ones. Here’s a list of some healthier snacks that, when 2 – 3 of them are combined together, turn into dinner.

-- Apple slices spread with no sugar added peanut, cashew or almond butter: there’s enough sweetness in apples to carry an unsweetened nut butter. This snack contains good plant fats and protein to stay with your kids longer.

-- DIY Trail Mix: this is a combination of your kid’s favorites nuts, seeds and dried fruit. Sample mixtures include GORP – Good Old-Fashioned Raisins and Peanuts, walnuts and craisins, dried banana chips and sunflower seeds or almonds, pumpkin seeds and dried apricots.

-- Cheese and crackers: Yes, cheese and crackers can be a healthy on-the-go snack especially if the crackers are whole wheat. Try Triscuits or Wheat Thins or another whole wheat cracker instead of a saltine or club-style cracker that is made with refined flour and added sugars.

-- Whole milk plain yogurt and fruit: The key tip here is to choose a whole milk yogurt with no added sugars. From the big tub, scoop this yogurt into a bowl and add your own honey or sugar to your kid’s liking which will likely be much less than factory-sweetened yogurts. It’s an extra step but worth it. Top with fresh or frozen berries.

-- Hummus or guacamole dipper cups: Grocery stores now carry on-the-go hummus and guacamole cups. Serve with carrot sticks or corn chips.

-- Chicken salad and crackers: Again, make your cracker choice whole wheat and bulk your chicken salad with chopped walnuts, sunflower seeds, diced apples, sliced grapes and extra celery and onion to decrease the mayo dressing and increase the fiber and nutrient density.

— Popcorn: Microwave or stovetop made ok. If microwave choose a lower sodium and lower butter version. Skinny Pop makes a tasty low sodium, low butter version.

-- No Bake Energy Bites: recipe below

No Bake Energy Bites
Here's a snack that is easy to make (4 ingredients) and will keep you full and give you sustained energy for hours. The extra "add-in" is your choice. Pick raisins, peanuts, almonds, walnuts, chia seeds, sunflower seeds or pumpkin seeds. These high-protein and high-fiber snacks are made in minutes and can be kept refrigerated for up to one week. They travel well in your purse or bag, too.

1/3 cup honey
1 and 1/4 cup oats
1/2 cup nut butter (peanut, cashew or almond)
1 cup combined add-ins (dried fruit like raisins; chopped nuts like peanuts, walnuts, almonds or pecans; seeds like chia, sunflower or green pumpkin)

Add honey, oats, nut butter and mix well. Add in your "add-ins" and mix again. With a teaspoon gather 1 rounded spoonful and shape into 1-inch balls. If the mixture won't hold together add some water. If the mixture is too sticky add more oats. Place into an airtight container and refrigerate for 1 hour. They will keep in the refrigerator for 1 week.

My latest article: "How to Spot an Ultraprocessed Food, Part 1."

How to Spot an Ultraprocessed Food Part 1 — Wendy Wesley Nutrition Start by reading the labels on the foods in your fridge, pantry and the grocery aisle and applying my “3/3 Method” which requires more than 3 grams of fiber and less than 3 grams of added sugar per serving.

St. Pete Eats podcast. Here's my interview with vegan chef, Kristi Capone.

St. Pete Eats Episode 1: Vegan Chef Kristi Capone — Wendy Wesley Nutrition “We provide a premium plant-based dining experience. Avocado. specializes in healthful comfort food served in your home, whether it's a luxurious plated dinner or weekly family meal prep," says Capone.

Beyond IBD Diagnosis. Click here for more info. https://wendywesleynutrition.com/media

These free community events will focus on gut health, IBS, nutrition, access to healthcare and health equity.

New easy recipe: Honey Glazed Salmon. Twice I’ve made this with cooking school clients and each time it has been a winner. Buy skinned fillets of about 5 oz. each which is the size of your hand outstretched.

Honey Glazed Salmon — Wendy Wesley Nutrition Twice I’ve made this with cooking school clients and each time it has been a winner. Buy skinned fillets of about 5 oz each which is the size of your hand outstretched. CLICK THE PHOTO OR HEADLINE TO READ MORE

Here's the link to the first episode of my podcast St. Pete Eats with Kristi Capone of the Avocado. We are talking about vegan cooking, the explosion of local St. Pete farms and entrepreneurialism in food.

St. Pete Eats with Wendy Wesley and guest Kristi Capone In Wendy Wesley's St. Pete Eats Podcast this week, she talks about good food, vegan and vegetarian options, their favorite salad dressing recipes, catering, stocking a pantry with healthy ingredients and more with Kristi Capone, Executive Chef of Avocado. " We provide a premiu...

My new podcast, St Pete Eats, is featured now on a bonus episode of WUSF's The Zest podcast. I'll put the show link in the comments.

I've launched a new local podcast called St. Pete Eats on Radiostpete.com The interview linked below is with Nanette Wiser where I explain and introduce the podcast.

The podcast is a collection of stories about gardeners, farmers, food pantries, food policy, personal chefs and culinary innovators throughout the city.

My first guests will be kitchen/garden manager Hillary Hepp of the 15th Street Farm and vegan personal chef and artist Kristi Capone

The podcast can be heard on Spotify and on all streaming platforms plus through the Radio St. Pete app which can be downloaded on your phone. RSP is a great way to keep abreast of all good things local to St. Pete.

Here's the link:

St. Pete Eats Podcast w/Wendy Wesley May 2024 EP1 RadioStPete.com INSIDER news director Nanette Wiser interviewed Wendy Wesley, RDN and chef at the St. Pete Cooking School about her new monthly podcast St. Pete Eats…with Wendy Wesley. Wesley is an award-winning consultant, registered and licensed dietitian/nutritionist with a...

If you have Netflix, I recommend "Hack Your Health: The Secrets of Your Gut." It is about the gut/brain connection and the microbiome. I'm watching it now and it's helping me connect the words and ideas around this topic so I can be a better educator.

Here are Saturday's recipes (in comments) for our cooking class at St Bartholomew's Episcopal Church for the Blue Zones St Pete group. We will make Garlic Buttered Naan and Coconut Curried Lentil Soup St. Pete Cooking School This is a photo from our last cooking class.

I have a few spots open for this Saturday's cooking class at St. Bart's Church in St. Pete. We're making homemade garlic naan bread and a coconut curried lentil soup. It's very flavorful and not at all spicy.

May 18, 1 PM - Garlic Naan and Coconut Curried Lentil Soup at St. Bart's in St. Pete — Wendy Wesley Nutrition

No need to spend $23 on a restaurant take-away bowl. Here's an easy recipe for a weeknight dinner.

Mediterranean Quinoa Bowls — Wendy Wesley Nutrition No need to spend $23 on a restaurant-style bowl when you can make one yourself with pantry staples. The methods used here are; PANTRY, GRAIN COOK

Tips for increasing fiber to your meals and snacks. The best way is to add high fiber foods to your existing favorite meals and snacks and not to make big change-ups. Because who wants to do that?

Tips for Increasing Fiber in Your Meals and Snacks — Wendy Wesley Nutrition Follow these tips for easily adding more fiber to your diet. The goal is to add some higher fiber foods to your existing meals and not take away your favorite foods.

Up early writing a low FODMAP diet for a 80-year old client with IBS. Fortunately her Green Light list is longer than her Red Light.

Pictured here are blueberries which are on her Green Light list. Apples are on her Red Light list.

She's had good results from the FODMAP plan which limits certain sugars that are not broken down in the small intestine and are fermented instead where GI chaos ensues.

Being interviewed by Karen Carmichael on Radiostpete.com for her show "Sunshine Sisters" I mention Amy Hamric Weintraub Boyzell Hosey Samantha Harris Euclid St. Paul's Neighborhood Association Historic Old Northeast Neighborhood Association (HONNA) Tampa Bay Collard Green Festival, Inc

Wendy Wesley “Sunshine Sisters" w/ Karen Carmichael: 3-21-24 Wendy Wesley is a St. Petersburg-based registered dietitian who works to improve the health of the community. She holds a Master of Science certificate in Human Nutrition from Iowa State University and a Bachelor of Science in Nutrition from the University of Colorado. Her art...

A favorite recipe of mine. I made 80 of these babies last week for FarmFetch

Not So Impossible Black Bean, Pea or Lentil Cakes/Burgers & Green Goddess Tahini — Wendy Wesley Nutrition Easy, flavorful and made with pantry staples, these can be made as small cakes for hors ‘oeuvre or palm-sized for burgers. Instead of a beef or turkey burger, try these for your Meatless Monday dinner. CLICK HEADLINE OR PHOTO TO READ MORE

Join us for a cooking class at St. Bart's Church in St. Pete on Saturday, May 18 at 12:15 pm The cost is $39.

We'll be making Coconut Curried Lentil Soup and Homemade Garlic Buttered Naan. Link to sign up will be in the comments.

Here's an excerpt form an article I'm writing on ultra-processed foods called "7 Tips for Reducing or Eliminating Ultra-Processed Foods"

I'll also turn this into a live presentation for my corporate clients.

What is the NOVA classification system and what are ultra-processed food or UPFs?

The NOVA classification of foods grew out of the research of Carlos Augusto Monteiro, a Brazilian research scientist. The name NOVA is derived from the Portuguese word for “new” or a new way to classify foods. It categorizes foods into four groups.

NOVA 1: contains “unprocessed for minimally processed foods” or the edible parts of plants and animals that have been taken straight from nature or that have been minimally modified or preserved.

Examples include fresh or frozen fruits and vegetables, grains, legumes, nuts, seeds, fresh meat, eggs, milk, plain yogurt and natural spices. Additives are not part of this group.

NOVA 2: contains “processed culinary ingredients” or the ingredients used is seasoning and cooking group 1 foods and preparing dishes from scratch.

Examples include oils produced through crushing seeds, nuts, seeds or fruit (such as olive oil), salt, sugar, vinegar, starches, honey, syrups extracted from trees and butter.

NOVA 3: contains “processed foods made or preserved through baking, boiling, canning, bottling and non-alcoholic fermentation.” They often contain additives to enhance shelf life, protect the properties of unprocessed food, prevent the spread of microorganisms or making them more enjoyable.

Examples include cheese, canned vegetables, salted nuts, fruits in syrup, dried or canned fish, fresh breads, pastries, cakes and biscuits and some meat products. They are made predominantly of food from group 1 with the addition of group 2 ingredients and tend to spoil or not be shelf-stable.

NOVA 4: contains “ultra-processed foods that are the formulation of ingredients, mostly of exclusive industrial use created by a series of industrial techniques.” They introduce food substances of little or no culinary use such as hydrogenated oil, modified starch, protein isolate and high-fructose corn syrup. The manufacturing process for UPFs includes extrusion, molding, pre-frying and the addition of flavors and colors.

Examples include carbonated soft drinks, reconstituted fruit juice, margarine, lunchmeat, plant-based meat substitutes, most breakfast cereals, flavored yogurt, candy, potato and corn chips, frozen dinners, packaged snacks, ice cream, packaged cookies, sausages, packaged pies and pizzas and chicken nuggets.

An easy test for UPFs is this: if it comes in any kind of package and contains at least one ingredient that is not found in a domestic kitchen, it is likely an ultra-processed food.

Photo: Honey-Seared Brussels Sprouts in my favorite cast iron pan.