Tag: food

A Perfect Getaway: Discovering Acadia National Park

by stephsimply, posted in Travels

“Keep close to Nature’s heart . . . and break clear away, once in a while, and climb a mountain or spend a week in the woods. Wash your spirit clean.”–John Muir 

A Place Where Mountains Meet the Sea ⛰️

Rocky coastline of Acadia National Park with trees and calm sea under a cloudy sky.
One of the views along Park Loop Road in Acadia National Park.

“I heard that you’re heading to Acadia, too, this summer!  When are you going?”

That casual question was our first clue about Acadia’s dual nature—a place where the ocean meets the mountains and where natural wonder collides with popularity. John, my husband, and I hadn’t realized, when planning our trip, that Acadia National Park is one of the most visited parks in the U.S. 

Why Acadia Draws Millions 🌄

A group of hikers enjoying the scenic views from the summit of Cadillac Mountain in Acadia National Park, with lush greenery and ocean in the background under a cloudy sky.
View from atop Cadillac Mountain in Acadia National Park.

We now know why! With its dramatic coastlines, granite peaks, and network of trails, it’s no surprise Acadia draws over four million visitors a year, especially during July through September. Few places offer so much to do in a day: bike/jog/walk trails built by a millionaire at sunrise, summit a picturesque mountain, stroll a rocky shoreline, cross a tidal land bridge, and end the evening with a sunset dinner overlooking the bay

According to the National Park Service, Acadia ranks among the top-ten most visited national parks. Its compact size—about 50,000 acres—makes many attractions easily accessible. John and I spent five days exploring Acadia and Mount Desert Island, the largest island off the Maine coast encompassed within the park. Though we experienced several highlights, we left feeling we’d only scratched the surface. Therefore, we are already planning a return next summer.

A Cozy Stay in the Woods 🦌

Our cozy cabin in the woods of Mount Desert Island, perfectly situated to all things Acadia.

We stayed in a cozy cabin, we found on VRBO, surrounded by acres of woods. However, in less than a three-minute drive, we were driving along a major route central to Acadia and the surrounding areas. In fact, its central location gave us short, easy access to major attractions, trails, and dining options.

Scenic Drives and Iconic Sights 🚘

The views along Park Loop Road were spectacularly stunning.

One of our favorite parts of our trip was driving the scenic 27-mile Park Loop Road. We used a narrated app that provided directions, history, and geology of the surrounding areas as we drove, taking in spectacular vistas. Stops included Sand Beach, Thunder Hole, and Otter Cliffs to name a few. We spent the day hiking and sightseeing along the sublime beauty of the route—a perfect introduction for first-time visitors. The downside?  The park road is heavily trafficked, especially midday, so parking can be a challenge for some stops.

Peace and Solitude on the Carriage Roads 🌅

I was fortunate to run Eagle Lake Loop each morning, one of the numerous paths that make up the Carriage Roads of Acadia National Park.

Most mornings, I ran on the peaceful Carriage Roads—45 miles of tree-lined trails donated by John D. Rockefeller Jr. originally built for horse-drawn carriages. These 16-foot-wide gravel paths follow the land’s natural contours and were built to preserve the line of hillsides, protect trees, and align with the landscape contour. The trails offer scenic views and safe, car-free routes for walkers, joggers, cyclists, and cross-country skiers. Additionally, several trails permit horseback riding. The potential downside to these peaceful and winding trails is that parking is limited at some trailheads and fills up quickly. Additionally, cell service is spotty, so plan ahead with trail maps.

Reflections at Jordan Pond 🥾

The water of Jordan Pond, and its trails, were pristine despite the foot traffic.

Another favorite site John and I enjoyed was the 3.3-mile Jordan Pond loop—a mostly flat trail with boardwalks and views of the Bubble Mountains reflected in crystal-clear water. In fact, swimming is prohibited to preserve its purity. At the trail’s end is the popular Jordan Pond House, renowned for its quintessential popovers as well as other refreshments/snacks. As with many Acadia spots, prepare for long waits for food and crowded trails during peak hours.

Cadillac Mountain’s Unforgettable Views 🌄

The views from Cadillac Mountain were breathtakingly beautiful.

Cadillac Mountain, with its rocky, pink granite outcroppings, is the tallest peak on the eastern seaboard and a true gem of the park.  The summit offers stunning views of Frenchman Bay, Bar Harbor, and surrounding islands. Sunrise and sunset are especially popular times to visit, though weather can limit visibility. It is also a prominent spot for stargazing. Due to its popularity, the National Park Service requires advance reservations to drive the winding 3.5-mile summit road—an effective measure to reduce overcrowding.

Walking Across the Sea: Bar Island Trail 🚶🏽‍♀️🚶🏿‍♂️🚶

In the bottom center picture, I am standing at the edge of the path during high tide, the other pictures illustrate what the path looks like as the tide recedes. Notice the number of people waiting for the tide to fully recede in order to walk to the island.

One exceptionally unique trail in Acadia is the Bar Island Trail, a sand and gravel land bridge, which is only accessible at low tide. Visitors have about 90 minutes after low tide to cross and explore the short trail to the top of the island with views of Bar Harbor. Miss the low-tide window, and you’ll be stuck on the island for hours until the tide recedes again.

A Foodie’s Delight in Bar Harbor 🍦🍔🥗🍝🦞

Bar Harbor offers so many tasty places to eat!

Having unique and tasty dining experiences are a memorable part of most vacations, and the Bar Harbor/Mount Desert Island community does not disappoint. For such a small community, there is a diverse food scene: freshly caught seafood, lobster, and classic lobster rolls; decadent ice cream, baked goods, and sweets; pasta, pizza, steak, burgers, sandwiches as well as hearty breakfast options. What’s more, I was thrilled to find numerous restaurants offering gluten-free, vegetarian, and vegan options—plus staff who understood allergies and made dining easy. From cozy cafés to surf and turf spots, from pubs to roadside stands and burger joints, there are delectable treat possibilities for everyone.

The Spirit of Acadia

There are so many delightful places to visit on Mount Desert Island, Maine, in addition to Acadia National Park. It is definitely worth the trip!

Acadia National Park is absolutely worth visiting. While crowds, required park permits, occasional spotty cell service, and unpredictable weather can present challenges, they’re small trade-offs for what the park offers. Personally speaking, the scent of pristine pine, the crunch of gravel on quiet trails, the shimmer of granite in the sun, the morning mist over coastal shoreline, and the haunting call of a loon over a sparkling mountain lake left an indelible mark on my heart—one that refreshed my spirit and deepened my gratitude for our National Parks. I look forward to returning. Maybe I’ll see you there.

Navigating Dietary Restrictions While Traveling: Tips for Positive Food Adventures

by stephsimply, posted in Travels

“One of the most daunting parts of celiac or gluten sensitivity diagnosis is figuring out how to travel safely eating gluten free.”–Celiac Canada Association

A person holding a pink menu titled 'Rosie's Coffee' displaying various food and beverage options in a cafe setting.
Photo by Ron Lach on Pexels.com

When the Menu Doesn’t Work: Dining Out Dilemmas 🍽️

“Is your veggie burger gluten free?” I asked with crossed fingers

“No—we use breadcrumbs,” she replied.

Since I don’t eat meat, and the only gluten-free option was a bun, we had to leave. It was a trendy burger spot, but like many places, it couldn’t accommodate both my plant-based and gluten-free needs.

John, my husband, and I were visiting our daughter, Maddie, and her boyfriend, Connor, in Boston where Connor was currently completing a summer internship. John and I were on our way back home after spending several days in the Bar Harbor/Acadia National Park area in Maine. And, just as it had been in Maine, and really, how it ALWAYS is when dining out, finding places where I could eat was a challenge. 

A plate of pasta topped with marinara sauce and mixed vegetables, including zucchini, broccoli, and peas, served in a restaurant setting.
Pasta is one of the hardest things to get when eating out. Fortunately, La Famiglia Giorgio’s Restaurant in Boston, MA, has an entire menu page devoted to those who need to eat gluten-free.

The Root of the Challenge: Living with Celiac Disease 🌾

The difficulty stems from the fact I have celiac disease–a chronic autoimmune disorder, as defined by Mayo Clinic, that is triggered when eating gluten, a protein found in wheat, rye, and barley. Consuming gluten significantly damages the small intestines of the person with celiac, preventing the absorption of essential nutrients, which can lead to serious health problems down the road. Additionally, the side effects of eating gluten are NOT pleasant– diarrhea, abdominal pain, nausea, reflux, fatigue as well as numerous other symptoms.

A bowl of granola topped with fresh berries and sliced apples, placed on a marble table next to a takeout coffee cup.
Eating gluten free and whole food plant based has helped my body heal and recover from decades of undiagnosed celiac disease. Tatte Bakery, Boston, MA

Why I Eat Plant-Based, Too 🍓🫐🥦🥗

I wasn’t diagnosed with celiac disease until my late 40s, after years of digestive issues and unnecessary medications. Healing began when I cut gluten and adopted a whole food, plant-based diet that excludes meat and most dairy. Eating a diet rich in plants bathes my body with the nutrients it was unable to previously absorb for most of my life.

Two Cats Restaurant and Inn, Bar Harbor, ME

Travel: Inspiration and Complication 🌄

However, traveling with my dietary restrictions creates unique challenges.  On one hand, vacation sojourns are enriching, informative, and inspiring. These trips provide me with an opportunity to experience awe, wonder, and delight in the rich tapestry of life. On the other hand, travel requires deft navigation of dietary hazards. However, my trips have taught me that with a bit of planning, research, flexibility, and determination, I often discover and enjoy tasty culinary adventures as part of the travel experience.

Strict adherence to a gluten free diet is a necessity, especially when traveling. As anyone with celiac knows, it is no fun being stuck in a bathroom when you’re supposed to be out hiking, sightseeing, or experiencing a new setting. Additionally, I know that for my body, consuming meat and dairy products can also create digestive distress and discomfort. Therefore, those two dietary restrictions often limit my restaurant choices, create possibilities for cross-contamination, and can sometimes create a lack of understanding of restaurant staff.

A plate of a gluten-free pancake topped with powdered sugar, raspberry pieces, and garnished with orange and mint leaves, next to a mug of coffee labeled 'Great Maine Breakfast'.
Gluten free pancakes with plenty of fresh fruit at Jeannie’s Great Maine Breakfast, Bar Harbor, ME.

Research Is My Best Travel Companion 💻

For example, John often completes dining research in advance of any trip.  He uses Trip Advisor and refines his search to restaurants identified as good choices for gluten free, vegan, and vegetarian diets. What he has discovered is that we have to look closely at menus because eateries tagged as “gluten friendly” are often limited to meat-based dishes, and establishments labeled as “vegan or vegetarian friendly” often involve choices that include wheat (noodles/pasta, seitan, breaded vegetables, and so forth). 

A plate featuring a burger topped with cheese, served alongside a small salad of mixed greens, red peppers, and a dipping sauce, with a side of steamed broccolini.
Blaze, Bar Harbor, ME offered numerous gluten free options on their menu, including this gluten free veggie burger with gluten free bun. YUM!

The Cross-Contamination Trap 🪤

Of further issue is the concern with cross contamination. For example, Mexican food can be a good choice for me; however, if the fryer used for tortilla chips is also used for cooking flour tortillas and meat, these factors can negatively impact my digestive system. Additionally, shared food prep areas, unclear labeling of menu items, and even communication between wait staff and kitchen can lead to hazards.  For instance, if I order a gluten-free pizza crust, but it is prepared on a commonly shared counter on which wheat pizza crust is rolled out, this might upset my digestive tract.  

I’ve also had the experience of ordering a gluten-free pizza crust and still getting a pizza made with wheat due to miscommunication. And, while the only other country in which I have traveled is the English speaking parts of Canada, I can only imagine the chance for miscommunication in a country in which I don’t speak the native language.

This is why advanced research is important when traveling.  When I don’t have a game plan, or plans change, as was the case when we tried to go to the burger establishment in Boston, things can very quickly go awry. I end up feeling terrible because I feel I am limiting my loved ones from having a positive dining experience. After all, part of the fun of traveling is eating in new places.

A colorful salad topped with a fried onion ring stack, featuring greens, tomatoes, and cheese, served at a bar setting.
The EARTH BOWL at Paddy’s Irish Pub & Restaurant, Bar Harbor, ME: Grilled , Gluten free, Plant-Based Burger, Tri-Color Quinoa, Roasted Pepper Salad, Heirloom Tomatoes, Garden Cucumbers, Ruby Red Beets, Avocado, Local Chevre, Sweet Balsamic Syrup.

Planning Ahead and Packing Smart 🧳

In addition to researching and using apps, such as Happy Cow, AllergyEats, and Find Me Gluten Free, John and I tend to stay in places with a microwave, refrigerator, and nearby grocery stores. I always pack food from home, and I’ve learned to bring supplemental items with me to restaurants if needed, such as gluten free bread, crackers, salad dressings, and so forth.

A plate of salad with mixed greens, nuts, and beets topped with a vegetable patty, accompanied by a side of steamed broccoli.
McKays Public House at Bar Harbor, ME: mixed greens tossed in maple dijon dressing, with roasted onions, carrots, and beets, feta cheese, candied walnuts topped with a gluten free veggie burger and served with a side of broccolini.

Connection and Communication: The Human Side of Dining 😊

I have also learned to befriend the wait staff.  Honestly, I try to do this anyway because I like meeting new people, and I cannot imagine how demanding it must be when working with the public, especially in popular travel destinations. When I politely explain my situation and dietary preferences to the staff without demanding it, most staff and chefs are willing to work with me. I have even had the rare chef visit my table to discuss the best way to prepare my food, which I appreciate more than words can adequately express.

A plate featuring a serving of colorful salad topped with various vegetables, accompanied by a side of grilled asparagus and a bowl of green beans. The setting appears to be a casual dining location.
Brewhouse Bowl BJ’s Restaurant and Brewhouse, Hagarstown, MD: Roasted barbacoa cauliflower; Peruvian quinoa + brown rice; black beans; corn + fire-roasted red pepper succotash; cucumbers; pickled red onions; pico de gallo; feta cheese; housemade guacamole; Greek yogurt crema; and,cilantro served with a side of broccoli and asparagus.

Flexibility and Food Choices: Finding Balance ⚖️

A plate with a waffle topped with sliced strawberries and bananas, accompanied by a small cup of peanut butter and a small container of syrup, set on a table with beverages in the background.
Gluten free, vegan Belgian waffle at Donut Villa Brunch Club and Bar, Boston, MA: topped with strawberries and banana served with sides of peanut butter and syrup.

One other thing I have learned to do is to compromise. While I prefer to eat whole food, plant based, I medically need to eat gluten free. Therefore, if it comes down to it, I will compromise somewhat on my plant based eating. For example, I don’t mind consuming a bit of goat or Parmesan cheese, yogurt, butter, or even the rare egg (think baked goods) if it allows my family to find meals they enjoy. Since I don’t regularly consume these products, I don’t think eating a bit here and there, such as during travel or other special occasions, will hurt me, and it makes the food feel like a real indulgence.

A plate of rice accompanied by a colorful vegetable curry, served with a side salad and a drink in the background.
Butternut Squash Curry at Leary’s Landing Irish Pub, Bar Harbor, ME, with roasted seasonal vegetables and jasmine rice.

A New Way to Experience the World Through Food

Traveling with celiac disease and/or other dietary restrictions is undoubtedly challenging, but I have learned over the years that it is not impossible with enough preparation, advocacy, and an adventurous spirit.  I have found that I now value and appreciate eating establishments who craft foods to appeal to a wide array of dietary desires. Additionally, I have met unique and wonderful people while doing this, and I have enriched my own knowledge of possibilities when it comes to cuisine.  It’s like, well, having your gluten free cake and eating it too! 

A bowl of chia seed pudding topped with banana slices, strawberries, and blueberries, accompanied by two slices of toasted bread with peanut butter, served in a diner setting.
“Morning Jump Start” at J’s Diner, Hagarstown, MD, with chia pudding, berries, banana, coconut flakes, and toast with almond butter.

Share your experiences

If you have tips for traveling with dietary restrictions, or if you have experiences you’d like to share regarding traveling with dietary restrictions, please share your comments!

A sizzling plate of colorful sautéed vegetables served at a restaurant, accompanied by tortilla chips, condiments, a glass of water, and a bowl of black beans.
Fajitas at Angela’s, Taste of Puebla, Mexico, Boston, MA, with sauteed onions, green and red peppers. Comes with shredded cheese, pico de gallo, guacamole, sour cream and flour tortillas. Served with rice and beans.
A cup of chocolate ice cream with chocolate chunks on a paper napkin.
Plant based chocolate ice cream at Salt Shop, Sweet and Savory Snack Bar, Southwest Harbor, ME.

Health Benefits of Oat Bran: A Nutritional Powerhouse with muffin recipe

by stephsimply, posted in Recipes

“Oat bran, a by-product of oat grain processing, is a good source of soluble fibers: β-glucans that are linked to the reduction of cholesterol and to the prevention of cardiovascular diseases.”—Science Direct

Photo by Vie Studio on Pexels.com

Oat Bran Fad 🥄

Are you old enough to remember the oat bran craze of the late 1980? A 1991 Los Angeles Times article described the oat bran-craze as a short-lived obsession, which began in 1987 when several influential U.S. medical groups, such as the American Heart Association and the American College of Cardiology, started the Know Your Cholesterol campaign. Former president Ronald Reagan would later proclaim April 1988 as National Know Your Cholesterol Month.

 I was early in my career at that time, and I can recall one of my coworker’s transformation when his doctor ordered him to lower his cholesterol after suffering a mild heart attack in his mid-40s. He decided to eschew medication, and try the “eating healthier” route, which included eating oat bran every morning for breakfast. In addition to several dietary changes, he added walking and/or bike riding for 30+ minutes four to five times a week. His results were stunning. By the end of that school year, he looked like a different person. 

Award-winning Nutrition 🏆

The oat bran craze, like other dietary fads, lost its shine by the early 1990s; however, it is still certainly worthy of regular consumption and should probably have a star placed on the Nutritional Wall of Fame if there were one. Specifically, it is high in soluble fiber. When eaten, soluble fiber soaks up water like a sponge, creating a gel-like substance that can lower blood sugar levels, holds on to cholesterol and fat, and make stool easier to pass.  

In addition to being high in soluble fiber, oat bran is lower in carbs and calories than oatmeal.  Oat bran is also higher in nutrients such as protein, fiber, iron, thiamine, and magnesium to name a few. It contains high levels of antioxidants which ward off chronic disease, inflammation, and offers other health benefits. Additionally, oat bran may also help lower both blood pressure and cholesterol.  Plus, it is naturally gluten free. 

Easy addition ➕

Making oat bran a regular part of a healthy diet is easy to do. Eat it as a creamy, comforting, warm porridge-like cereal, or mix it up as you would your favorite overnight-oats recipe for a velvety breakfast delight in the morning. Oat bran can be a nutritional addition to smoothies. It can be an excellent addition to baked goods, such as quick breads, cakes, and muffins like the recipe I share here. Stir oat bran into your favorite yogurt, or add it to your favorite casseroles, meatballs, meatloaf, or burger recipes. 

TAsty Holiday Treat That benefits your Health ✨

Even though it is a long way from those late 1980s, regular consumption of oat bran can go a long way to benefiting your health. The recipe below is one easy way to level up your oat bran game. The muffins are tasty on their own, and they deliciously pair with a drizzle of honey or smear of melted butter alongside a warm cup of coffee or tea. They freeze well for quick grab and go convenience, which is important over the coming Thanksgiving holiday. Plus, there’s a slew of optional stir-in ingredients listed below, so you can personalize this recipe to fit your taste preferences.

From my home to yours, I wish you a healthy, happy, and wonderful Thanksgiving full of homemade goodness. 

Personalize this recipe with your choice of stir-in ingredients to take this recipe to the next level of flavor and health!

Healthy Holiday Pumpkin Oat Bran Muffins

Ingredients:

1 ½ cup oat bran

1 ½ cup oat flour (can replace with all-purpose flour or gluten free variation)

2 teaspoons baking soda

1 teaspoon baking powder

½ teaspoon salt

4 packets of your favorite sweetener

1 ½ teaspoon cinnamon

½ teaspoon ground ginger*

½ teaspoon ground nutmeg*

¼ teaspoon ground cloves*

⅛ teaspoon all-spice* 

2 eggs or “fleggs**” 

1 tablespoon apple cider vinegar

15 ounce can pure pumpkin puree 

½ cup apple sauce

½ cup pure maple syrup 

⅓ cup milk (dairy or nondairy)

2 teaspoons pure vanilla extract

Optional stir-ins: 1 cup chopped nuts and/or ½ cup blueberries, raisins, currants, chopped dates, dried cranberries, or chocolate chips

Notes: 

*Can replace ginger, nutmeg, cloves, & all-spice with 1 ½ teaspoon pumpkin pie spice

**To make two flax “eggs” or “flegg”: Stir together 2 tablespoons ground flaxseed + 5 tablespoons water and set in fridge for 5+ minutes before adding to recipe

Directions:

Preheat oven to 375 degrees

Be sure to set out eggs, if using, and maple syrup ahead of time to come to room temperature.

If replacing eggs with flaxseed “flegg” variation, combine ground flaxseed and water, and set in fridge for five minutes to thicken 

Meanwhile, combine dry ingredients (oat bran, flour, baking soda, baking powder, salt, and all of the spices) into large mixing bowl and set aside

Next, mix together wet ingredients

Pour wet ingredients into dry ingredients, but do not overmix

Gently fold in any additional stir-in ingredients, such as blueberries, nuts, chocolate chips, and/or dried fruit, if using

Divide evenly among 12 prepared muffin tins

Sprinkle with sparkling sugar or cinnamon, if desired

Bake 18-22 minutes or until a toothpick inserted in the center comes out clean

Cool five minutes before serving

Store uneaten muffins in an airtight container in the fridge for up to five days, or freeze for up to three months.

Perfect Pear-Crisp Recipe for Fall

by stephsimply, posted in Uncategorized

“There are only ten minutes in the life of a pear when it is perfect to eat.”–Ralph Waldo Emmerson

Photo by ML ARANDA on Pexels.com

The seasons of Pears 🍐

Pears are in-season locally.  For those who grow these fruit trees, this is a once a year celebration of those sweet, juicy fruits.  Ironically, for all their sweetness, pears are one fruit that do not, and should not, fully ripen on the tree. In fact, pears need to be harvested when mature, but not ripe. If left on the tree too long, pears become mealy.

Across the United States, pears come into season anywhere from August to October, depending upon what part of the country they are grown.  Most pears–about 95%–found in the stores, are grown in California, Washington, and Oregon according to Food Network. That said, it’s not too late to find home grown pears at local farmers markets and roadside stands. 

Photo by u7d20u6750u738bu56fd Footage Kingdom on Pexels.com

How to to Know when Pears are ripe 🍐

When buying pears, keep in mind that they do take a while to ripen enough for eating. In order to determine if a pear is ripe enough to eat, gently press on the neck of a pear with your thumb. If your thumb gives, the fruit is ripe, if the fruit doesn’t yield, it needs more time to ripen.  However, it is worth noting that slightly under-ripe pears can still be used for baking and recipes that require some form of cooking.  The heat allows the fruits’ sweet juices to release into your favorite recipes. 

I am fortunate enough to have a neighbor, Sandra Patterson, who is generous when her pear trees bear their fruit.  For the past several years, she has offered to share her harvested fruit with those around her, and they are always a tasty, seasonal delight.  Unfortunately, pears are so versatile, I have a hard time choosing how I want to prepare them.  From salads to main dishes, from sweet breads to delightful sauces, and from luscious desserts to slicing them up and eating them fresh, pears lend themselves to a wide array of recipes. 

Pears are versatile ✨

In the past, I have made pear butter, which is similar to apple butter.  I have made quinoa pear salad and microwavable “baked” pears.  I have sliced them up and added them to garden salads with dried cranberries and walnuts, or put them on toast with peanut butter, raisins, and a sprinkle of cinnamon.  While I don’t eat meat, I know that one of my coworkers adds freshly sliced pears to the pan when baking pork loin.  And these ideas are only the tip of the recipe-iceberg for fresh pears.

This year, however, I decided to go with one of my favorite simple treats: pear crisp.  I love any kind of bakeable fruit with a hearty, crunchy oat topping, and the ease of these types of “crumble” desserts is one I especially appreciate.  Additionally, for those with celiac disease or gluten intolerance, fruit crisps, when made with gluten-free ingredients, such as oats and oat flour, make a delightful replacement for gluten-laden fruit pies.  

Easy to bake up, and rich in fall taste!

Pear Crisp Anyone? 🙌

I chose to use maple syrup in this recipe instead of the traditional brown sugar because it offers a comforting fall scent and flavor. When baking with maple syrup, it lends a caramel-like taste to baked goods that I believe “pears” well with traditional fall spices such as cinnamon, nutmeg, and allspice—all of which are found in the apple-pie spice that I incorporated into this recipe.

That said, you can replace the maple syrup with brown sugar as noted in the recipe. And, you can also replace the apple pie spice with cinnamon, if preferred. Other recipe modifications could include replacing the pears with an equivalent amount of apples or using half apples/half pears. Furthermore, if you like raisins or dried cranberries, sprinkle ¼ to ½ cup of those over the fruit before adding the topping.

Regardless of how you adapt this recipe to suit your taste preferences, it is my hope that it inspires you to bake up some “pear-fect” homemade goodness in your home for a fall treat. As it bakes, your house will overflow with fragrant autumnal scents sure to make your belly growl. Brew some tea or coffee and soften up your favorite ice cream variation to serve up along with this dessert, and enjoy!

From my home to yours, I wish health, happiness, and homemade eats!

Chock-full of sweet, seasonal pears and topped with a maple-rich oat-and-walnut crunchy topping, pear crisp makes for a simple, but luscious fall treat.

Easy Pear Crisp Recipe 🧑‍🍳

Easy Pear Crisp, Gluten-free and plant based 

(Thank you, Sandra, for the “pear-amount” inspiration for this recipe.)

Ingredients

6-7 ripe pears

1 teaspoon apple pie spice (Can substitute with cinnamon)

¾ cup rolled oats

¾ cup oat-flour flour (Can substitute all-purpose flour.)

½ cup chopped walnuts and/or pecans, optional

1 teaspoons of cinnamon

1 teaspoon baking powder

¼ teaspoon salt

 ⅔ cup pure maple syrup (Can substitute 1 cup brown sugar)

1 teaspoon vanilla extract

½ cup cold butter, cut into pieces (I use vegan variation.)

Directions

Preheat oven to 375 degrees

Coat square baking dish with cooking spray  (Mine was 9 x 9)

Core and deseed pears, then slice or chop fruit, depending upon preference (I left peel on, but you can peel pears)

Place fruit in prepared baking dish

Sprinkle with apple pie spice

In a large bowl, mix together oats, flour, cinnamon, nuts (if using), baking powder, and salt.

Cut in maple syrup, vanilla extract, and butter pieces using a pastry blender, forks, or large, firm spoon. (Mixture will be thick and slightly crumbly if using syrup; it will be mostly crumbly if using brown sugar.)

Sprinkle oat mixture over fruit

Bake for 30-35 minutes or until the top is golden brown.

Serve warm.  It makes 6-9 servings.  Leftovers can be stored in covered containers in the refrigerator for up to a week. It can also be frozen for up to three months. 

Your Health Journey: It’s more than just taking a pill

Featured by stephsimply, posted in Simple Observations and Musings

“Take care of your body.  It’s the only place you have to live.”–Jim Rohn

Photo by nappy on Pexels.com

Listen to your Gut-Instincts🙇‍♀️

It’s been a little over a decade since I received the medical diagnosis that dramatically changed my life. I spent years battling upset stomach, gas, bloating, heartburn, and lower belly pain that only got worse with age. Pills had always been the answers.  In fact, at one point in my life, I had multiple timers set on my phone to remind me to take prescribed medications before and after eating.  

During a vacation near Boone, North Carolina, with my husband and daughter in which we had to plan our days around the timing of my medication, I finally decided I had had enough.  Call it “gut-instinct”, but I knew that whatever was going on inside my body, the prescriptions were not the answer.

Photo by MART PRODUCTION on Pexels.com

Finding a Doctor to listen 👂

Fortunately, I had a doctor at the time who took me seriously and listened. Together, we discussed a plan of action. Still, it took several months of waiting for tests and lab work to be completed, and more time waiting for results–the “hurry-up-and-wait” shuffle–as I fondly call it.  

I am not sure what I expected the results to be. However, when the letter arrived at my house stating I needed to schedule a follow-up appointment with my doctor (which was already on the books) due to indications of celiac disease and hiatal hernia, I was initially upset due to the dramatic lifestyle changes to manage both.

Photo by Alexas Fotos on Pexels.com

Change is Not Easy 😬

To state the obvious, change is not easy, so I faced a fair amount of challenges as I adjusted my diet.  Ultimately, though, as my symptoms subsided, and, one-by-one, the medications fell by the wayside, my motivation to continue increased.  I also came to see that compared to other potential prognosis, changing my diet was a minor task compared to invasive treatments, therapies, and surgeries.  

I’ve learned much, and continue to learn, along my health journey. Therefore, I share my experience as a point of encouragement when dealing with medical issues. 

Photo by Christina Morillo on Pexels.com

Advocate for Yourself 🗣️

First, I encourage you to trust your instincts, and advocate for yourself, especially if you are a person of color, a woman, a person with a higher BMI, or a LGBTQ+ person.  Unfortunately, as with any field, there are those medical professionals with internalized biases.  While I am confident not all doctors are bad actors, my own personal experience–and that of several others I know–have certainly informed me that if you belong to one of those categories, your complaints may not be given serious and thoughtful consideration. Therefore, you MUST advocate for yourself, even if it means changing doctors or traveling out of the area in which you live.

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Not every Health Issue requires a Pill

Secondly, sometimes medication is absolutely necessary; however, prescriptions are not end-all-be-all for every situation.  While I did have a doctor who truly listened to me, it still took me advocating for myself and not settling for what he prescribed based upon the medical system in which he worked. I am fortunate that when I questioned the medicine, that this doctor did not take it personally or as an assault on his professional judgment.  Nor did he try to use shame, or blame-the-patient tactics, as I had previously experienced.  He heard me out, asked numerous questions, and based upon those answers, set up a series of diagnostic tests. 

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Be Gentle with yourself as you navigate lifestyle changes 😊

Thirdly, be gentle with yourself if you have to make lifestyle changes. Once I received my results, overhauling my diet was scary–do you know how many things have gluten in them and/or cause reflux? I felt a huge amount of internal resistance to those changes in the beginning because it seemed like such an overwhelming task. 

Lifestyle changes are not easy, and it takes time to make the adjustments.  There are going to be setbacks, slipups, and mistakes along the way.  I know; I experienced them.  Completely changing the way I ate was a steep learning curve, and it was an eye-opening experience. Nonetheless, at the end of the day, I wanted to feel better and not live my life on a series of timers and pills.

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Find your support 👯‍♀️

Enlist support for your changes. Join Facebook communities or other support groups to help you transition and navigate through the changes. Thankfully, I had support in the form of my family and friends.  Of course, they did not have to necessarily change the way they ate, but they absolutely made, and still continue to make, accommodations for my dietary needs.  This is especially true for when we dine out.  I have a limited number of restaurants in which I can safely eat.  Therefore, if I can’t eat at a certain location, friends and family will nearly always choose another option, so I can also enjoy the meal with them.

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health is a constant series of adjustments along the way 🛣️

Finally, know that your health journey is a continuous process.  Because I spent over four decades without a proper diagnosis, I am still encountering health difficulties.  One of the biggest obstacles I now face is a result of undiagnosed celiac disease.  Celiac causes the villi that make up the lining of the small intestines where nutrients are absorbed to become damaged. Over time, the villi atrophy and flatten due to inflammation from eating products that contain gluten.  

Despite overall healthy eating and consistent exercise, until I cleared the gluten in order to reduce the inflammation in my body, I was not able to absorb enough nutrients, specifically calcium, Vitamin D, and Vitamin K.  Additionally, due to  acid-reflux, I took proton-pump inhibitors for several years, which are also known to deplete magnesium, calcium, and other important minerals.  

Thus, I now have osteopenia.  As a result I have already had one surgery and may later need another one. However, I am doing all I can to keep that from happening, including completing the prescribed exercises, lifestyle changes, and appropriate supplementation of key nutrients.  Additionally, of course, I continue to maintain lifestyle changes with regards to a gluten-free diet, low-acid diet, and I am now more motivated to continue consistent weight-bearing exercise to keep my bones as healthy and strong as I can. 

Our health is truly a source of personal wealth.  Therefore, learning to advocate our own health needs is critical.  To be sure, doctors are highly educated, but that doesn’t mean they are fully educated when it comes to YOUR BODY and YOUR unique HEALTH needs.  

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IT’s your body. Treat it Well.

Speak up for yourself.  Trust your instincts.  If you need medication, take it, but don’t overlook lifestyle habits as well.  Educate yourself on lifestyle habits that can positively (and negatively) impact your health and make adjustments as needed.  Don’t be afraid to ask for support, and forgive yourself if you slip-up along your health journey.  

At the end of the day.  It is your body.  It is the only one you have.  Treat it like the sacred, precious gift that it is.

Springtime Celebration Salad with Walnut Vinaigrette

Featured by stephsimply, posted in Recipes

Featuring asparagus, strawberries, spring mix, and spinach

“Mother Nature’s powers cannot be stuffed into a pill.”–Dr. Micheal Gregor

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pill popping 💊

My husband, John, and I can’t help but giggle every time we see commercials touting the benefits of taking a certain brand of daily vitamins.  This company claims their product provides vitamins and minerals found in fruits and vegetables that we, the lowly consumer, don’t have time to eat.  It especially targets those of us who are older, espousing that by taking these pills, as many as six per day, we will infuse our frail, feeble frames with the vigor and vitality of our former, younger self. 

While there is nothing inherently wrong with taking a multivitamin and/or other key supplements, they should never replace our need for daily consumption of fruits and vegetables.  According to multiple sources, such as,  The Better Health Channel, National Institutes of Health, and Harvard’s T.H. Chan School of Public Health, regularly consuming fruits and vegetables provides the body with important vitamins, minerals, plant chemicals, and a significant source of fiber.  Furthermore, a diet rich in fruits and vegetables have been linked to “lowered blood pressure, reduced risk of heart disease and stroke, prevention of some types of cancers, lowered risk of eye and digestive problems, and have a positive effect on blood sugar . . . .”   These are benefits that can’t be bottled into a pill.

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Planted in Health 🌱

Of course, I am preaching to the choir, my dear readers.  If you are reading this, you are keenly aware of the benefits fruits and veggies offer.  And, yet, due to clever and slick marketing tactics, Americans have been spending billions in recent years on vitamins and other supplements according to Northwestern Now and Harvard Medical School.  While there are those who do need a few key supplements due to specific health issues, such as those with Crohn’s disease, celiac disease, and ulcerative colitis to name a few, the average healthy adult can get all the vitamins and minerals they need through a well-balanced diet.  Besides, there are numerous tasty and simple ways to incorporate fruit and veggies into your diet.

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Spring produce 🥬

Spring is the perfect time to take advantage of the fruits and vegetables that come into season early, such as greens, asparagus, and strawberries.  Many of these items are often available at local produce stands and markets.  Plus, they can also be found, usually at discounted prices when in-season, at local grocery stores.  Either way, from now until early June, is the perfect time to grab up these produce deals.

Springtime celebration salad

The salad recipe I am sharing with you is one delicious way to incorporate a variety of spring vegetables and at least one fruit into your day.  It is a bright and colorful salad, bursting with complimentary flavors and textures, and it can be made as a light main dish or a bright start to a meal.  Feel free to play with this recipe by using your favorite dressing, replacing the strawberries with another fruit, changing up the greens and vegetables, or by adding in a favorite protein, bean, or even a grain, such as quinoa.

Make it ahead of time 🥗

I made this salad recipe ahead of time without the fruit and dressing, divided it among Tupperware-type bowls, placed the fruit and poured the dressing into separate, small containers to add to the salad just before eating.  This allowed grab-and-go convenience for lunch.  In the morning, I popped open my lunch bag, filled it with salad, dressing, sliced fruit, and tossed in a handful of whole grain, gluten-free crackers. As I head out the door,  I can rest assured I have packed a nutritionally balanced lunch to fill my afternoon with energy, and I won’t need to worry about spending extra money on overpriced and over-advertised pills.

Celebrate Early Spring produce 🎉

Consider adding this salad into your weekly rotation of spring meals.  Serve it as a meal or as a side.  Toss it up ahead of time if you like– simply add in the fruit and pour on the dressing just before serving.  However and whenever you decide to make it, you are sure to reap the nutritional benefits of delicious spring produce without a pill!

Springtime Celebration Salad with Walnut Vinaigrette, 

Featuring: asparagus, strawberries, spring mix, and spinach

Make 2 large meal sized salads or 4 small dinner salads.

Ingredients for dressing:

½ cup water

½ cup balsamic vinegar

¼ cup chopped walnuts

¼ cup raisins or chopped dates

1 clove garlic or 1 teaspoon garlic powder

1 teaspoon dijon mustard

¼ teaspoon dried oregano (optional)

Salt and pepper to taste

Ingredients for salad:

10 asparagus spears, roughly cut

10 strawberries, sliced (can substitute chopped apple, blueberries, red grapes, or mandarin orange slices if preferred)

4 tablespoons chopped red onion

6 cups spring greens (I used 50/50 blend of spring mix and spinach)

½ cup (or more, depending on preference) shelled edamame beans, called mukimame or thawed frozen peas

½ cup shredded carrots (optional)

½ cup sliced celery (optional)

2-4 tablespoons raw sunflower seeds (or other favorite nut/seed)

½-1 cup feta or goat cheese (omit if vegan)

Directions for salad dressing:

Combine all ingredients in a high powered blender and blend approximately one minute or until smooth.

Store in a container until needed.  Will keep in the refrigerator for two or more weeks.

Directions for salad:

Set out shelled edamame (mukimame) beans or peas to thaw

Cut ends of asparagus, rinse, and then rough cut remaining. Lightly steam asparagus on a covered microwave dish, approximately 30-50 seconds.  (You want them bright green and crisp.)

Rinse and slice strawberries, set aside.

Chop red onion, set aside.

Arrange greens in a large salad bowl, adding in carrots and celery if using.

Top with asparagus, strawberries, and edamame or peas.

Sprinkle with chopped red onion, sunflower seeds (or nuts), and cheese, if using.

Drizzle with desired amount of dressing and serve.

Serve with whole grain baguette slices or whole grain crackers, if desired.

Virginia Beach is for Lovers

by stephsimply, posted in Restaurant Reviews

  “The calming movement of the sea along with the restless ocean breeze gently caresses me creating a soothing trance which lulls me to a place of peace.”–M. L. Borges

It had been one year since I had last seen the ocean and its companion shoreline.  Last March, (2021) when John, my husband, and I last visited the beach, it was for the Shamrock Marathon held annually at Virginia Beach. However, it was under COVID restrictions with limited dining and hotel options. Regardless, the creators and sponsors of the Shamrock Marathon found a way to create a safe and well-organized weekend getaway!

Flashforward one year, and we decided to return.  With COVID restrictions greatly reduced, there was more hotel and restaurant availability.  On the downside, overall prices were understandably higher to cover the past year’s losses.  Nonetheless, this did not seem to deter visitors for the 50th anniversary Shamrock Marathon weekend event as hotels were sold out throughout the town.  (I would later find out that for many hotels, this had less to do with room availability and more to do with lack of enough available support staff.)  Furthermore, with a weather forecast full of ample sunshine, light breezes, and temperatures hovering in the 60s and 70s, what was not to love? 

This year, John and I stayed at Holiday Inn & Suites North Beach.  Ideally situated alongside the north end of the VB boardwalk.  We were within walking distance to numerous dining choices as well as the King Neptune statue, the heart of the Shamrock events. The staff of this hotel was friendly and accommodating, and it was located next to the starting line for the marathon and half-marathon!  When you combine that with the ability to fall asleep listening to the waves gently lapping the shore, we are sure to return here on future trips.

One dining spot for which we were eager to return was the infamous Pocahontas Pancake and Waffle House!  This iconic VB gem serves up breakfast and lunch, and visitors need to be ready to wait during peak hours.  No matter, it is worth the wait!  The wait staff is attentive, friendly, and since this was our second year to visit, we couldn’t help but take note that much of the wait staff was the same–a sure sign that this establishment is doing something right.  

Looking over the menu at Pocahontas Pancakes is like reading a novella; they have so many choices!  I am in love with their gluten-free waffles since I cannot get those anywhere in the local Tri-state area.  Plus, they offer a wide array of scrumptious toppings. The fresh fruit bowl is actually fresh–not one of those thawed frozen fruit cups with underripe fruit, devoid of any taste.  John loves their sandwiches, biscuits, and eggs, and we both feast on their ample portions.  Oh, did I tell you about their signature, locally roasted coffee?? Mmm, Mmm, Mmm, this place, well, takes the cake!  What can I say? John and I both LOVE this restaurant and cannot recommend it enough!

Another local VB gem, we discovered last year, is Side Street Cantina.  This restaurant, located at the southern end of VB, features Peruvian-influenced Mexican fare, served up in a colorful atmosphere, filled with bold and lively artwork. Their housemade chips and salsa are fresh, crisp, and tasty.  Their menu offers a wide variety of signature dishes and cocktails for those so-inclined.  John ordered Arroz Con Pollo, and I ordered Vegetarian Fajitas.  Both meals were full of deliciousness!  While dining at Side Street, the manager, Alicia Mummert, recommended that we go visit her best friend, Julie, the manager at Mannino’s Italian Bistro for dinner one night.

Therefore, John and I decided to head to Mannino’s for our Friday night dinner–a perfect location for carb-loading before I ran my own virtual half-marathon on Saturday.  Entering this bistro felt warm, welcoming, and the aromas were mouth-watering.  Our server was none other than Julie’s daughter, Abigail (Abbi) and her friend, Katie. Along with Julie, these ladies were engaging, made excellent recommendations with regards to food and wine, and provided exceptional service.  The gluten free choices were as wide and varied as I have experienced in an Italian restaurant, and there were even a few gluten free dessert options!

  Ultimately, John chose Vitello Parmigiana with fresh melted mozzarella on top, and I savored every bite of the gluten free variation of Penne Semplice without sausage.  Additionally, I ordered their gluten free truffles to go.  (Fortunately, our room had a mini-fridge, and I was able to save a couple of those luscious truffles to take home!)  I have to say this meal fully fueled my 13.1 mile run the following morning; and best of all, NO digestive issues–which can sometimes be a real thing with some foods and long runs.  Mannino’s is another establishment John and I would highly recommend for those who love Italian!

Saturday night, after a half-marathon run, I was ready for some full-on not-so-healthy grub.  We decided to give Abbey Road Pub and Restaurant a try.  This eatery offers breakfast, lunch and dinner!  What’s more?  It makes the bold claim to have the BEST gluten-free menu in Virginia Beach!  Sounded like the perfect place for us to check out! Additionally, they also boast over 42 drafts and crafts, are certified Green Virginia, have a dog-friendly patio, and offer free parking for patrons.  Their menus were wide, varied, and while I could have easily eaten on the more healthy side, I chose to indulge on a plate of Nachos Supreme sans chili and served up with black beans instead. It was not my usual plant forward meal, but I did enjoy it with a fresh green salad!  (Hey, it’s all about balance–it’s not like I normally eat this way.)  Meanwhile, John splurged on Lobster Mac and Cheese.  Abbey Road had an upbeat and energetic vibe, it offered attentive service, and a uniquely diverse menu, including vegan and gluten-free options!   This is one place John and I will visit again, and we would also recommend it to those traveling in the Virginia Beach area!

On a side note of interest, John and I visited Sandbridge Beach, one afternoon, and found that it reminded us somewhat of the Outer Banks of NC, full of ample vacation homes, both of new construction as well as traditional beach bungalows.  Located south of VB, it struck us as a more quiet area in which to stay, especially for those larger family/friend gatherings in which you are more than happy to complete your own cooking, relax, and soak in nothing but sand, shoreline, and ocean vibes!  

Regardless of which type of vacation you prefer, the VB area offers visitors plenty of options–from low-key to highly engaged and all choices in between.  The Shamrock Marathon weekend especially offers a family-friendly atmosphere, but is also chock of full options for adults.  And, if you love new food adventures, as John and I do, rest assured, Virginia Beach has plenty to offer.  Perhaps, it is true, Virginia is for lovers–lovers of fun, beach, sun, water, and, of course, food–glorious food! 

Sandbridge Beac