Honey Trout Gravalax

Photo by Libby Geboy

Photo by Libby Geboy

By Libby Geboy

Gravlax is a salty, sweet way to prepare fish, specifically salmon or trout. Originally from Sweden, the traditional way to prepare a whole side of fish involves wrapping the fillet in dill or pine needles (neither of which I used in this recipe out of personal preference). Feel free to wrap the fish with them and let it marinate in the greenery.

This recipe can be modified in many ways, using whatever spices you have on hand, like bay leaves, coriander, dill, caraway, fennel seeds (add about one tablespoon per filet of each spice) and brown or white sugar.

Only use the freshest of fish, as the fillet isn’t fully “cooked” but rather it is cured. I find my fish at the local farmer’s market, where I can count on the fish being clean and healthy up to its harvest. The vendor had told me that the fish I was purchasing had been swimming in fresh water until the day before it was caught, so I bought it!

The fish can marinate for up to 48 hours, but needs to be marinating for at least eight. It can be stored for a few days, but if it starts to smell funny before then, just get rid of it. It’s easy to eat on toast with sour cream, dill sprigs and a squeeze of lemon, so I bet it’ll be gone in no time!

1 medium-large filet of trout (or salmon)
1/3 cup natural honey
1/3 cup coarse grain salt
2 tablespoons cracked black or white pepper
1 tablespoon white sugar

Remove any pin bones that are along the thick side of the fish, careful not to disrupt the flesh as much as possible. Trim any fins or excess skin that might be on the sides of the filet. Place into a sheet of plastic wrap that will be big enough to wrap the fish in.

In a bowl, mix together the honey, salt, pepper, sugar and any other spices you are using. Rub onto the fish, massaging it gently. Place the fish onto the plastic wrap, skin side down. If using dill/pine, place a mass of it on top of the fish flesh. Tightly wrap the fish in plastic wrap, using another layer to fully wrap the fish. Put the wrapped fish into a shallow baking pan (I used a bread pan, as it fit the length of my fish), or a plate. This is so any liquid that escapes is caught in your drip pan.

Let the fish marinate for at least eight hours (but up to 48) in your refrigerator. When ready, open the wrapping, and remove the fillet. If desired, wash off the fillet to remove excess honey/salt. Using a sharp knife, thinly slice the fish, avoiding the skin.

Serve chilled, on top of toast with sour cream, more dill, a squeeze of lemon, with chives, or with oranges in a salad.

Maple Carrots, Burnt

Photo by Libby Geboy

Photo by Libby Geboy

By Libby Geboy

Warm, roasted carrots get sweetness from the maple syrup, which pairs well with the crispy burnt edges of the carrots. An easy dish to make any time of the year; serve hot in cold weather with other winter vegetables or chilled in the summer with a green salad. The salty sweetness is a great flavor, and the simplicity of the recipe will satisfy cravings.

4-5 large carrots
4 tablespoons of maple syrup
olive oil

Place oven racks in the middle and top of the oven, then preheat the oven to 400°F.

Quarter the carrots the long way, and put them in a bowl big enough to toss in.

Splash olive oil, salt, pepper and the maple syrup onto the carrots; toss the carrots to cover. Drizzle olive oil on a large sheet pan, spread out the carrots onto the pan.

Roast the carrots for half an hour.

Remove the pan, and move it up to the top rack to broil. Watch carefully (broiling happens quickly) until the excess syrup is bubbling and the edges of the carrots are burnt.

Remove from the oven, serve and enjoy.


A Bowl of Heaven

Photos by Madison Fortman

Photos by Madison Fortman

Article by Madison Fortman

Eating healthy can be a pain, but trendy new foods seem to make eating right easier than ever. With the rise of kale chips, quinoa and specialty salad shops, there are plenty of options that allow you to ditch the greasy slice of pizza or bag of barbeque chips. As the healthy food trend continues to grow, newcomers like the acai bowl are making a name for themselves as a new go-to power food that must be added to your diet.

I traveled to Bowl of Heaven in Hilldale Mall to try my first ever taste of the new food phenomenon: acai bowls. Approaching the counter, the big question I had was how exactly do you pronounce “acai” and, more importantly, what is acai? For starters the pronunciation breaks down to ah-sigh-ee, and it is an antioxidant rich berry that is found in the Amazon. Bowl of Heaven takes organic acai and blends it with a mixture of fruits into almost a smoothie in a bowl, without any ice, dairy or processed sugar.

Bowl of Heaven has many different types of acai bowls that have varying fruit blends. I decided to go with one of the best sellers: the peanut butter bowl. This bowl is a mixture of acai, bananas, strawberries, peanut butter, chocolate almond milk and MAQ 7, which is a blend of super fruits. This blend is then poured into a bowl and topped with organic granola made of hemp and flax seed, bananas, and honey.

Photos by Madison Fortman

Photos by Madison Fortman

After ordering this bowl, I had a huge concern that the peanut butter was going to be extremely rich and heavy, making the bowl hard to eat. I could not have been more mistaken. The bowl was not too rich from the peanut butter, but rather a perfect balanced between savory and sweet. The bananas and strawberries complemented the peanut butter to make an acai bowl that I could not eat fast enough. The granola added crunch and more substance to the dish, making the bowl seem more like a proper breakfast instead of just a big serving of yogurt. The fresh banana and honey brought to the dish an additional sweetness that accommodated a sweet tooth, without feeling like you were having a sugar rush. The pairing of sweet and savory flavors in addition to the smooth acai blend and the crunchy granola truly makes the acai bowl a force to be reckoned with. After trying one it is easy to see why this food is all the rage.

Bowl of Heaven is a must if you want to try this new food phenomenon. Feel free to also try a fresh juice or smoothie while you are there. The storefront is small, but there are a few tables where you can sit down and enjoy your bowl. Bowl of Heaven screams fresh, trendy and healthy with its airy vibe and the use of natural accents like wood tables and wall paneling.

Like many healthy food trends, acai bowls do tend to do be a little pricier because of the nature of the ingredients that are used to make them. With the organic ingredients and fresh fruit, people should be prepared to spend around $8 – $10 for a bowl. Bowl of Heaven offers two sizes, regular and large. I ordered a regular and think it was plenty big and the perfect dish to have for breakfast or even an afternoon snack.

Going to Bowl of Heaven is a must. Hop on the acai bandwagon and understand why the acai bowls, and eating healthy, is in fact all it is cracked up to be.

Photos by Madison Fortman

Photos by Madison Fortman


Photo by Libby Geboy

Photo by Libby Geboy

By Libby Geboy

A funky combination of simply eggs and banana yields a delicious pancake-like breakfast. There are endless possibilities for what you can do with banan-cakes; all sorts of add-ins to make this recipe totally customizable for your palate and breakfast desires.

NOTE: Don’t rush your banan-cakes! Cooking them over high heat will burn the bottoms before they can be flipped.

2 eggs
1 banana (ripe, but not necessarily brown)
Butter/cooking spray

Almond slivers (or other nuts)
Chocolate chips
Oats (instant works best, texturally)
Syrup and/or honey

Mash the banana, combine with the eggs and mix until fully incorporated. Mix in the oats, if using.

Over medium-low heat, add to your pan a small knob of butter (if you’re using a non-stick pan, butter is optional but advised). When melted, pour in about a third of the batter. Sprinkle on the nuts or chocolate chips.

Using a spatula, lift the edge of your banan-cake to see if it:

  1. is ready to flip
  2. is golden brown.

**Flipping may take a couple attempts** as banan-cakes can be a bit fussy because they don’t have all the ingredients that usually hold pancakes together.

When the second side is finished, remove from the pan to a plate and repeat making banan-cakes with remaining batter.

I find that two eggs and one banana makes about three 5-inch pancakes. Top with fruit and syrup/honey. Enjoy!


Butternut Squash Enchiladas

Photos by Ashley Truttschel

Photos by Ashley Truttschel

Article by Ashley Truttschel

Eating healthy and indulging in comfort food usually contradict each other. Finding nutritious foods that you actually want to eat can seem like an impossible challenge, especially in college.

This Butternut Squash Enchilada recipe comes in handy when you want to sneak a healthy dish past your family and friends. These enchiladas not only look like the real deal, but they also fit into vegetarian and vegan diets.

The beauty of the dish is that you can tweak the sauce to be sweet, savory or spicy. Whether you are looking for a healthy option or are just in it for the flavor, these Butternut Squash Enchiladas meet the mark.

Adapted from the Minimalist Baker

1 butternut squash, cubed
1 tablespoon olive or coconut oil
1 15 ounce can black beans, drained
7-9 corn tortillas
Salt, pepper and cumin to taste

1 tablespoon olive or coconut oil
1 tablespoon minced garlic
1 15 ounce can tomato sauce
½ can green chilis
1-2 tablespoons Sriracha hot chili sauce
½ cup water
Salt and pepper to taste
Maple syrup (optional for sweeter sauce)

Preheat oven to 400F.

Place squash on a foil-lined baking sheet and toss with oil, salt and pepper. Bake for 15-20 minutes, or until tender, and set aside.

Heat oil and garlic in a saucepan. Add tomato sauce, green chilis, Sriracha and water. Cover and simmer for five minutes. Let cool and blend until smooth. Add maple syrup for sweetness, salt for savoriness or more Sriracha for spiciness. Set aside.

Heat black beans in a separate saucepan. Add salt, pepper and cumin to taste. Once warm, add butternut squash and ¼ of the sauce.

Wrap tortillas in damp towels and microwave for 30 seconds.

Cover baking dish in another ¼ of the sauce. Wrap bean and squash mixture in each tortilla and place in dish. Cover with remaining sauce.

Bake at 350F for 15-20 minutes or until heated throughout.

Photos by Ashley Truttschel

Photos by Ashley Truttschel

Forage Kitchen

By Alison CastrianoForage7

Madison has always been the land of beer and cheese.  However, with all the new restaurant openings in the area, the city’s food culture is evolving into much more than that. The healthy and sustainable food revolution is at an all-time high, and Doug Hamaker and Henry Aschauer jumped at the opportunity to add to Madison’s food scene.  They opened Forage Kitchen, a place to quickly grab a gourmet salad, veggie-filled wrap, grain-filled bowl or any combination of the sort. All of their ingredients are locally sourced from vendors in Wisconsin and surrounding areas, which adds to the many reasons to try what they have to offer.Forage4

Owners Hamaker and Aschauer were friends and students at the University of Wisconsin-Madison and have continued to make a presence on campus through their restaurants. They opened Roast Public House three years ago, but they wanted to broaden their offerings with a place for healthy lunch and dinner options.  With this idea in mind, they immediately called up lifelong friend and chef Katie Brozen to add her to the team. They flew her in from New York City to discuss their ideas behind Forage Kitchen. She was hooked.

I had the opportunity to talk with Brozen, head chef of Forage Kitchen, to learn more about what the restaurant can provide students and hear the story of the woman behind the menu of this exciting new restaurant.

Brozen has a strong background in healthy cooking; she went to culinary school at the Natural Gourmet Institute, worked in many upscale farm-to-table New York City restaurants and opened her own vegetarian café. She chose to move to Madison to create the menu and cook for Forage Kitchen because she wanted to make a positive impact on our community and campus. Brozen created a menu that offers options for lovers of all cuisines, not just leafy greens and salads. She playfully pointed out that menu items such as proteins, grains and wraps are hearty, comfort-food alternatives that are perfect for harsh winters in Madison.

Brozen explained that although Forage is a fast-casual restaurant, she wanted to provide people with a well-rounded experience. Their goal is for customers not to feel rushed in the restaurant, to always leave feeling great about what they ate and to have a positive experience.Forage5

When I asked Brozen what she would order off the menu on a typical day, she chose the Forbidden Forager, one of Forage Kitchen’s signature salads. This answer came after a long pause because, of course, every item is on the menu for a reason and there are endless combination possibilities. She described the salad as having a perfect balance of ingredients, flavors and textures including black rice, roasted broccoli, crunchy carrots and cucumbers, sunflower sprouts and more. The only thing she thinks it’s missing is avocado. And because she’s in charge of the menu, it is a good bet that avocado will be added to the Forbidden Forager soon.

On a final note, it is important to remember that the food at Forage Kitchen is made for everyone and anyone, not just vegans and vegetarians. I recommend that anyone who is curious try out Forage Kitchen and not shy away because of unfamiliar or unusual organic ingredients.  Go out of your comfort zone of burgers and curds for lunch, and choose an amazing healthy offering that will leave you feeling great and ready to take on the world.Forage2










Raw Vegan Lifestyle

By Ashley Hampton

Ashley Hampton is a writer for The Dish at University of Wisconsin-Madison who practices a raw vegan diet, meaning that she doesn’t eat foods that that have been cooked or processed. This translates to no to pasta, baked goods, or cooked vegetables. This also means animal products like meat and cheese are a no-go. This kind of diet needs to be followed carefully in order to ensure proper nutrition but, when done correctly, can offer health benefits and an alternative for more naturally produced food.IMG_3912

Imagine a lifestyle where you could eat as much as you want while experiencing a healthy weight, clear skin, increased energy and more … A raw foods diet is composed of three groups: fruits, veggies, and nuts/seeds. This means that everything I eat is unrefined and fresh! When eating this way, you have to make sure that you are eating in abundance. In the beginning, I kept track of the food that I was eating just to make sure that I was getting all nutrients I needed in order to maintain a healthy lifestyle. I follow a “low-fat raw vegan diet,” so my calories are preferably 80% from simple carbohydrates, 10% from protein, and 10% from fat. I feel my best when I eat roughly around this ratio.IMG_3524

You might be thinking that this is simply crazy and that I must suffer from cravings all the time, but that is false.

When I came upon this lifestyle over a year ago, I may have agreed with you that this is “extreme.” Now, I can’t imagine turning back and eating a “conventional” diet. My energy levels are higher, my sweet tooth is always satisfied, my skin and eyes are clearer and my overall quality of life has changed in the best way possible. I am so grateful for what raw foods have done for me and I hope I can inspire you to incorporate more food from the Earth into your everyday diet as well. As a college student, I have found this way of eating to be extremely adaptable and affordable with a little effort and a lot of passion for being healthy.IMG_3646

Here’s my secret recipe for a perfect smoothie every time:

-1/3 of the solid ingredients should be frozen fruit
-1/3 of the solid ingredients should be fresh, ripe fruit
-1/3 of the solid ingredients should be greens (such as kale, spinach, romaine)
-1/3 of the blender should be filled with water after the ingredients are addedIMG_3762

A smoothie is a super healthy and affordable way to get in your daily greens in a delicious drink that is filled with vitamins, minerals and nutrients that will keep you feeling good and energized throughout the day.

If you are interested in learning more about eating “raw vegan,” you can check out my social media accounts or contact me at rawincollege@gmail.com!

Instagram: @rawincollege
Blog: www.rawincollege.com
YouTube: https://www.youtube.com/channel/UC4WqcAghN7uBKe8HTT2N11w

Apple-Cinnamon Oatmeal Breakfast Bars

By Jenni Wolf


If you’re  anything like me, breakfast is by far the best meal of the day. I love a good stack of pancakes, a fluffy waffle, a warm bowl of oats, or some classic eggs with toast.

Oh and then there’s always cereal. ALL the cereal. I may or may not have seven different boxes open in my cupboard right now…and I live by myself. #noshame.

While I love nothing more than a leisurely breakfast, sometimes I just don’t have time for that.

Sometimes I have an early class or meeting to get to, or sometimes, I just wind up hitting the snooze button one too many times <—- how does that even happen??

On those days, there’s no time to scramble some eggs, flip a pancake or two, or pour a bowl of cereal. I need something fast. Something I can grab and go. Something that takes no thought, no effort, and more importantly, no time.

Enter these Apple-Cinnamon Oatmeal Breakfast Bars. I like to think of them as a cross between a bowl of oatmeal and a granola bar. They are easy to make and keep in the fridge for about a week. Or, make a batch to throw in the freezer so you’ll always be prepared for a crazy morning. Just nuke in the microwave for a few seconds, and you’ll be good to go!

Thick, dense, and chewy, these soft bars are filled with hearty oats, plump raisins, and tart granny smith apples. A swirl of honey and a sprinkle of cinnamon give them a subtly sweet and spicy note.

No apples, but have a bounty of peaches? Like dried apricots instead of raisins? No problem. Chop ‘em up, throw them in, and give it a try! This recipe is very adaptable, so feel free to pick your favorite add-ins and test out a new combo.

May I add, chopped pecans or walnuts add a delicious crunch!

Apple-Cinnamon Oatmeal Breakfast Bars


2 cup old fashioned oats
¼ cup wheat bran
1 tsp baking powder
2 tsp cinnamon
1 tsp salt
½ cup raisins
1 ¼ cup milk
1 egg, beaten
1 tsp vanilla
2 tbsp honey (add more if you like sweeter oatmeal)
1 large granny smith apple, diced (about 1 ¼ c)


1. Preheat oven to 350°F.
2. Combine oats, wheat bran, baking powder, cinnamon, salt, and raisins in a large bowl.
3. In a medium-sized bowl, mix together milk, egg, vanilla, and honey. Add wet mixture to dry mixture and stir to combine. Fold in diced apples until evenly distributed.
4. Pour mixture into a greased or parchment lined 8 x 8 or 9 x 9-inch pan and bake for 40 minutes. Remove from oven and let cool before cutting into bars.
5. Store bars in the refrigerator for up to a week, or wrap individually in plastic wrap and store in a zip-top bag for breakfasting or snacking on-the-go anytime!

[Recipe adapted from Kath Eats Real Food and Fat Free Vegan Kitchen]