Big Love for Small Plates

Big Love for Small Plates on the Menu

 Whether the menu lists them as small plates, bites, snacks, starters or sides to share there’s healthy enthusiasm for dishes designed for do-it-yourself dining.  After years of coping with enormous restaurant servings, calorie counters are thrilled with the opportunity to savor smaller portions. 

Atlanta native and novelist Patti Callahan Henry who walks daily for fitness and to unscramble plot lines says, “I do love the ‘small plates’ section because then I can get two of them.”  

Registered dietitian Toby Amidor likes the trend toward tinier too, “I always feel frustrated with places that don't offer small, tasty food so this is the perfect answer for me!”

Not having to commit to one entrée for dinner appeals to diners in search of a variety of flavor experiences.  Patricia Tinsley, an Atlanta marketing professional, likes the small plate offerings at The Spence, “I never order entrees there so there’s more to linger over and make (wine) pairings with.”

Richard Blais is big on small plates at The Spence

Small Wonders

Little servings don’t necessarily mean less work for the chef.  The dim-sum style of service at Gun Show stars a parade of chef Kevin Gillespie’s small scale creations with large impact including plates of smoked pork belly with cornbread and marinated butterbeans and North Carolina trout with corn mousseline and shrimp salad. The good thing is you don’t have to decide which to have; you can order both and keep going.

Atlanta lifestyle author and consultant Kimberly Kennedy, says “I’m a fan of variety over the predictable meat and three. Each small dish is like art to be appreciated on its own merits.”

Millennials Morph the Menu

So what’s driving the trend away from the traditional trio of appetizer, entrée and dessert? Marketing experts say it’s the desire to lure in the millennial generation, representing twenty seven percent of the US population. Between 18 and 34 years old this slice of the populace pie has a high propensity for dining out. 

Let's Share!

A report from the Center for Culinary Development says Baby Boomers known as the “me generation” have nothing on millenials because this younger crowd demands customization and flexibility.

Desserts are smaller too. Hey, get your own!

Katie Chapman, 22, (my daughter) observes, “Baby boomers grew up when dining out was mostly a special occasion. 

Katie ( center ) bonding with buds and bubbles.

If someone orders his or her own dinner, it’s awkward to ask ‘Can I have a bite of your steak?’ We eat out as a way to socialize and have conversation and small plates open up the table for sharing.”

No big deal if you're late for dinner of small plates.

Nina Hemphill Reeder, lifestyle editor for Upscale Magazine says she likes the flexibility of the grazing style menu, “Friends can come late and leave early and eat without throwing off the balance of a multi-course sit down meal.”

Tuna tartare for two or more.........

The report also notes millenials favor fitness and understand more about healthy foods and ingredients than their parents or grandparents.  Bring on the quinoa, kale and hummus. 

Downside of downsizing

The lobster mac’n cheese may come in a small ramekin but you’re still looking at a 500-calorie splurge. Atlanta dietitian Marisa Moore, spokesperson for the Academy of Nutrition and Dietetics says pick a variety of foods to balance your meal, “The good news is that there are often a number of vegetable dishes available from hardy greens and roasted vegetables to simple salads.”   

Can't beat sharing the beet salad.

Amidor says, “Although the plates are small, several put together make a meal. Choose two to three small plates tops and spread the love by sharing with the table.” 

And good luck figuring out how to split the bill.

Wines for Spring's Lighter Fare

It's a spring fling

Let's toast to toastier weather hopefully arriving soon.

Spring has sprung and with it the annual transition to lighten up our fashions and our foods. 

Coats give way to capris and hot soups are replaced with refreshing salads. 

As chefs welcome warmer weather with new crops of fresh ingredients their menus begin to morph with brighter notes and lighter fare. Wines change with the seasonal menu shift too. 

“More white wines and roses are emerge in the spring while chunky reds are not as much in full force,” says Michael Bryan, of Vino Venue and the Atlanta Wine School. Offering over two hundred classes a year on food and wine, Bryan’s team of wine and culinary experts present guidelines for pairing, “The goal is to find the right balance like able dance partners.”  

Michael Bryan of Vino Venue and Atlanta Wine School

Spring’s fresher flavors call for wines with fresh flavors. For instance, Bryan says a halibut dish presented with a mango, lime, jalapeno chutney would partner well with a New Zealand sauvignon blanc because the wine has melon and fresh tropical notes.

Pairing wines with vegetables

Springtime in Shafer Vineyards in Napa

Most of the time wines are chosen based on the protein portion of a dish. But, Annette Shafer of Shafer Vineyards in Napa Valley offers advice for vegetable focused menus. Shafer, who is the wife of winemaker Doug Shafer, is a graduate of the Culinary Institute of America and a wellness coach in Napa.

Visit Shafer Vineyards when you're in Napa 

Annette Shafer says, “Certain vegetables and herbs virtually always complement wines such as shallots, leeks, corn, peas, fava beans, and mushrooms. Among herbs and seasonings, good choices are thyme, sesame oil, and a hint of lightly cooked garlic.”

Shafer notes that how vegetables are cooked can change things a bit too.  “Roasting vegetables in a hint
of olive oil adds a rich quality that makes wine a good partner.” One of her favorites is butternut squash
roasted until just tender. “Finish it all off with a bit of shaved Asiago or manchego and you can enjoy
any wine in the gamut from a lively Chardonnay to a rich, bold Cabernet,” she suggests.

Grilled vegetables crave bolder bottles

Grilling vegetables creates a savory quality with toasty caramelized flavors that can match deliciously with wines such as Merlot, Syrah, Zinfandel and even a less tannic Cabernet.  Bryan says the char created when grilling foods asks you to bring up the intensity of a wine, “You need a bigger dance partner.”

Shafer is known for their big reds but they make beautiful wines for lighter fare too.

Annette Shafer is ready for spring!

Annette Shafer’s wine and vegetable matches

▪   The earthiness of mushrooms with an earthy Pinot Noir or a fruit-forward Merlot

▪   The high acidity of tomatoes with the crisp acidity of a Pinot Gris or Sangiovese — even a fruit-forward Syrah

▪   The sweetness of corn or sugar snap peas with the off-dry fruit of a Chenin Blanc, 

            or a well-balanced Chardonnay

Cheers to Spring!

Splurge a Little

Want to know the best way to “cheat” on your diet?  The secret is realizing that cheating is OK because everyone needs a little splurge every once in a while.

Nobody’s perfect and that’s especially true when it comes to eating a healthy well balanced diet.

Nutrition experts say you have to plan for occasional splurges as part of the long-term plan. Atlanta personal fitness trainer, Beth Lewis, offers empowering psychological advice to her clients who need a boost, “Don’t mistake set backs with failure.”

Success in meeting your fitness and nutrition goals means allowing yourself to skip an exercise class or eat a few too many potato chips and then get back on track. Being a goody-toe-shoes all of the time is just so boring. 

So, since February is National Heart Health Month with Valentine’s Day chocolates still hanging around (and Lent for a lot of folks!) , I thought we should give ourselves a little love and understanding when it comes to setting and keeping goals to live a healthier lifestyle. 

Choose dessert first

Yes, that’s right. Life is uncertain so think of dessert first. I didn’t say eat dessert first! This strategy helps you plan the rest of your meal around the rich dessert you really crave.  

At a restaurant, the waiter may think you’re weird asking to see the dessert menu first, but you need information on your destination before you can map out the meal. You’ve got to have a destination in life; you’ve got to know where you’re going. 

Best shared with three friends.

So, if you know you’ve just got to have the chocolate cheese cake or coconut cake with pineapple ice cream then you will make sure not to start with the fried calamari appetizer or the creamy New England Clam chowder!

At home you may have your eye on a slice of  chocolate cake or bowl of caramel crunch ice cream, or both.  So plan for it and skip the cheese and crackers before dinner and forgo the extra ladle of gravy. Save yourself for your true love, dessert!

Maybe you crave the savory, not the sweet. You still have to plan for a splurge. 

Picture This

A food diary or journal can help you keep track of your intake, so you won’t be caught going over your daily calorie limit. Research shows the most successful dieters do it and do it daily. 

If you bite it, write it....down. 

Your journal notes don’t have to be super detailed, but do include the types of foods, estimate amounts and write down where you were and perhaps how you felt. This will give you an insightful snapshot of your relationship with the foods you love. No place or no time to write it down?

Text yourself a message or easier yet, take a photo of your meal with your phone’s camera. Registered Dietitian and nutrition researcher, Rebecca Reeves, of Baylor University’s Diet Modification Clinic says even the simplest notes scrawled on the back of an envelope are often enough to boost self awareness of diet habits and support successful weight loss.  Keeping track of what you’re eating will help prevent the mindless munching on chips while driving or gobbling candies while at your desk. Now you’ve got room for the treats you’re really craving.      

 Accessorize Sensibly

As fashionistas know, accessories can make or break a look; too many baubles, bangles and beads can ruin an outfit. 

Less is more when it comes to adding rich accessories. Thank you Audrey and Lauren. 

The same goes for smartly dressing your dinner plate. For instance, think of blue cheese and bacon crumbles as accessories. They add flavor and flare to a dish, but too much just piles on unnecessary fat and calories. So, it’s not necessary to totally avoid the butter, gravy, cheese sauce and full fat salad dressings; just learn to accessorize sensibly. (Especially if you want to wear those skinny jeans.) For a sweet dessert or snack, add the nutty crunch of granola cereal as a topping for yogurt and fresh fruit.

Seek Thindulgences

If it’s a punch of flavor you're looking for to liven up a salad or grilled chicken and fish; learn to identify very low calorie ingredients, sauces and sides that perk things up (such as salsas, hot sauce, steak sauce, citrus, vinegar, herbs, spices) while keeping calorie counts down. 

Accessorize a bowl of strawberries for dessert? Did you know chocolate syrup has only 15 calories per teaspoon? 

And why not seek out delicious foods that just happen to be nutritious? Chewy and crunchy granola bars are a great choice. Choose granola bars that are portion controlled and serve up healthy whole grains. Sunbelt Bakery’s tasty granola bars are made with whole grain oats and most varieties are less than 140 calories. They’re all made without preservatives or high fructose corn syrup so you can feel good about splurging on these sweet treats.  

My favorite flavors include Chocolate Chip (140 calories each)  and Oats & Honey (120 calories each)

Savor Flavors

If you’re going to splurge you should enjoy it! Choose really fine chocolates so you only need a few decadent bites. It’s quality, not quantity that counts. SunbeltBakery’s granola bars, granola cereals and fruit and grain bars are delivered to communities each week so you can savor their bakery-fresh taste.

A diet study conducted at the University of Rhode Island found that women consumed fewer calories and were more satisfied when they ate at a slower pace. Nutrition researchers theorize that it takes time for your body to process fullness signals so slower eating may allow time for fullness to register in the brain before you’ve eaten too much. Bottom line: By eating more slowly the women ate 70 calories less and said they enjoyed the meal more.  Whether your meal is a race or a ritual is just one facet of eating behavior that might impact food consumption.

So, slow down and let your body and soul appreciate small portions of big tastes.

Now go ahead and find your favorite splurge food and work it into your plan for a healthy lifestyle.

 Disclosure for this post: I am thrilled to serve as the official Registered Dietitian for Sunbelt Bakery. Though I am compensated, all views and opinions expressed in this blog post are my own, and are based on my knowledge and experience as a Registered Dietitian.