Category: Passion Project

This article was written for BYU-I’s news organization, Scroll, and featured on East Idaho News. Click here to see the article on East Idaho News, and click here to see it on Scroll.

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On Sunday, Stephen Bunnell, BYU-Idaho’s public safety director, passed away suddenly in his home at 60 years old.

“Steve has been instrumental in maintaining a close, professional relationship with the (Rexburg Police Department) that has benefited both (BYU-I) and the City,” said the Rexburg Police Department on Facebook. “Thank you Steve, for your many years of dedicated, faithful service to our community.”

Bunnell was born November 3, 1962, in New Mexico and was the youngest child, according to his obituary. He was enrolled at BYU-Hawaii and later felt prompted to serve a mission. Bunnell served in the Seattle, Washington, mission and attended Ricks College shortly after.

Bunnell met his wife, Lisa Muma, during his first semester at Ricks College. They were married on June 19, 1986 – over 37 years ago.

Bunnell was employed at Ricks College and BYU-Idaho as the public safety director. He had five children, one son and four daughters, and he had two grandchildren. Bunnell’s obituary mentions his dedication to his career, his easygoing nature and his compassion for family.

On June 30, 2020, Bunnell shared a devotional with BYU-I on gratitude.

“I challenge you to cultivate a thankful heart and express gratitude to your Heavenly Father for the challenges and opportunities He has crafted specifically for you,” said Bunnell. “Take time to tell the people in your life, whether they are your spouse, children, parents, siblings, roommates, co-workers … that you are grateful for them. Let them know why they are a blessing in your life … these conversations will bring blessings from heaven.”

Bunnell served faithfully in his church callings over the years. He served as a ward clerk, counselor in a stake Sunday School presidency, primary teacher and youth Sunday School teacher.

“Steve loved his family deeply,” states his obituary. “He was a pillar of strength, and we don’t know what we’ll do without (his) guiding wisdom in our daily lives.”

The funeral service will be held Monday at 11 a.m. in the Stonebridge Church of Jesus Christ of Latter-day Saints Chapel in Rexburg. Visitations will be held Sunday from 5:30-7:30 p.m., and Monday from 10-10:45 a.m.

Bunnell’s obituary and sympathy cards are available online. His funeral service will be livestreamed on Monday.

When cooking a delicious batch of ribs becomes a regular delicacy, many choose to invest in something known as “rib racks”. What are rib racks? How do you use them and when should you give them a try?

Rib racks are a tool that is to be used directly on the grill. It holds uncooked ribs upright, increases the grill capacity, and drains excess fat from the meat. It is best used when more ribs are being cooked than a grill can supply, which is typically more than 5 ribs.

Continue reading below to learn more about using a rib rack, how to purchase one, and fan favorite techniques!

What Are Rib Racks?

As mentioned above, rib racks are an appliance you can place on your grill or smoker. It is meant to hold double the carrying capacity for ribs and large dinner parties. Rib racks come in all shapes, sizes, and portions. Some prefer the traditional method, but others who have too many ribs to count, like to use a rib rack.

Why Should I Use a Rib Rack?

Rib racks are extremely efficient to use! They are helpful for keeping the meat in the same spot for a consistent cook, texture, and flavor. Ribs racks are recommended for those who traditionally do not use the foil method, which is wrapping the ribs in tinfoil and then placing them back on the grill, but the foil method can be used anyways.

What Terminology Do I Need To Know?

This is where things get a little confusing terminology-wise. With the words “rib” and “rack” being thrown around quite often, let us get our cards straight!

Full Rack Of Ribs

A “full rack of ribs” means the entire rib of the meat itself, not a “rib rack” as we have been discussing. A full rack of ribs is 13 ribs, depending on the size and meat type. Ribs from a commercial grocery store are usually 10 to 13 bones, but if fewer than 10 bones are present, it’s known as “cheater racks”. The more you know!

Traditional Rib Racks

For rib racks, there are two different styles that will best suit your barbeque needs. The most common rack consists of 4 to 6 metal bars where you can easily place your ribs. This works great to set on your barbeque grill and is extremely efficient for large ribs and chaotic family dinners.

Circular Rib Racks

Another way the rib rack can look is in the form of a circle. This form does not hold as many ribs, so it is better used for smaller dinner parties or when you are barbequing various types of meat. For traditional barbequing ribs, we recommend the most common, rectangular rack.

Laying it Flat

Finally, “laying it flat” means that the ribs are placed directly on your grill and no rib rack is being used. This method is a favorite for long-time barbecuers because they have more control over their meat. But if you are a beginner, laying it flat might prove difficult and rib racks are your best friend.

How Do I Use A Rib Rack?

Now that we understand some general barbeque terms, how do you even use a rib rack?

Preparing the Ribs

After preparing your ribs by removing the membrane from the bottom of your meat and seasoning as desired, place the ribs on the rack in the same direction. It is recommended to do this with the larger portion of the meat facing down. If not all sections of the rib rack are being used, leave space between the meat for a more even cooking process.

It really is that simple! Place your ribs consistently and evenly on the rib rack and it will hold your meat in place. But what are some good barbeque techniques for this? What is a good recipe for beginners barbequing ribs?

3-2-1 Approach

One easy way to cook ribs on a rib rack, especially for beginners, is the 3-2-1 approach. The process goes as follows – smoke the ribs for 3 hours, cook them for 2 hours while they are tightly wrapped in tinfoil, and cook them for 1 more hour without any foil and coated in barbeque sauce. While this is traditionally used not on a rib rack, you can most definitely use one for a more consistent result. However, it is recommended by locals to do the foiling on the grill itself and not a rib rack.

How Long Does It Take To Cook Ribs On A Rack?

To understand how long you should cook your ribs on a rib rack, know what kind of meat you purchased. Halfway through the cooking, cover the ribs in barbeque sauce to prevent them from drying out and wrap them in aluminum foil.

Spareribs

Spareribs are the larger set of ribs from an animal and are cut from the belly. The ribs typically have the breastbone and cartilage cut away so they are in the shape of a rectangle. They are less expensive than their baby back rib counterpart and are flatter as well. Each slab can way on average 2 and 1/2 pounds. Spareribs can bake on a rib rack for 2 1/2 hours to 3 hours.

Baby Back Ribs

Baby back ribs are ribs from the bottom of an animal’s spine. They are shorter than spareribs, 3 to 6 inches long, and weigh approximately 1 and 1/2 to 2 pounds. They are tender, lean, and more expensive than spareribs. They are the delicacy of ribs!

How To Clean Rib Racks

Cleaning rib racks can be a hassle because for the best results you need to handwash them. To keep the hassle down, spray pam onto the rib racks before cooking to prevent sticking. After the rib racks are done being used, you can use oven cleaner or soaking in soapy warm water to remove any residue.

If you do not want to use rib racks, you can also use bamboo skewers to keep your meat vertical. These appliances are disposable so there is no after-cleaning process.

Although originating out of Southeast Asia, sushi has become a staple of Japanese cuisine with options available from cooked rolls to fresh ones. When going to a Japanese restaurant for the first time, it is important to know what kinds of sushi rolls are cooked or raw to save the appetite of a sensitive stomach. Why are some rolls cooked over others and is this an authentic representation of sushi?

The types of sushi that are cooked are items that have eel, shrimp, calamari, octopus, and mackerel, as humans can get sick if these items are served raw. Commonly cooked sushi rolls are shrimp tempura, California rolls, spider rolls, Alaska rolls, and dragon rolls.

We can help you answer any of your sushi-related questions today! To learn a bit about the history of cooked sushi, more details as to why some sushi rolls are cooked or raw, and the best-cooked rolls to choose from, continue reading below.

Why Do People Eat Cooked Sushi Rolls?

While traditional sushi is simply raw fish used with a side of vinegar-induced rice, cooked sushi is still a popular option. Is raw sushi dangerous to eat and are cooked sushi rolls inauthentic sushi?

There are benefits and drawbacks to eating raw fish. For some, raw fish is a great addition to your diet. When you cook fish at a higher temperature, it reduces the amount of omega-3 fatty acids. Raw fish is also free from chemical contamination.

However, cooking fish at high temperatures kills any dangerous bacteria such as Listeria, Vibrio, Clostridium, and Salmonella. Symptoms include nausea, upset stomach, diarrhea, and vomiting. Parasites can also live in fish such as tapeworms, roundworms, and liver flukes. Because of these risks, most pregnant women do not eat raw sushi rolls.

There are always these chances when eating raw sushi. The best way to avoid food-borne illness from raw fish is to either get your fish from a trusted source or not eat raw fish completely. Some people choose the latter for health reasons, cation, or taste preference.

What are the Best Cooked Rolls to Try?

Truthfully, any type of sushi can be cooked. Yes, traditional sushi is used with raw fish, but as times and menus change, rest assured that there will always be plenty of cooked sushi rolls to try at your favorite authentic Japanese restaurant.

According to sushi restaurants Pineapple Grill and Red 8, here is a list of popular cooked sushi rolls to try from. This list is suitable for beginner sushi enthusiasts.

1. California Roll
   • As the name implies, when first created the California roll was most popular with people from Los Angeles. Inside the roll is avocado, cucumber, and cooked imitation crab.
2. Spider Roll
   • A spider roll is a safe step away from the California roll, which is avocado, cucumber, and tempura soft-shell crab.
3. Alaska Roll
   • The Alaska roll is a somewhat westernized roll with smoked salmon, asparagus, cucumber, avocado, seaweed, and rice. Noticing a trend yet?
4. Dragon Roll
   • The dragon roll is a fan favorite, with cooked ell, cucumber, artificial crab, and avocado. Don’t let the sound of eel scare you away, eel and eel sauce is quite tasty and a customer favorite according to Red 8.
5. Shrimp Tempura
   • Shrimp tempura is made from fried tiger shrimp or prawns, cooked in authentic Japanese tempura. It is placed in a traditional sushi roll with avocado, rice, and sesame seeds. Eel sauce is a popular choice.

What are the types of sushi rolls?

As mentioned above, the kinds of sushi that are cooked include smoked eel, shrimp, clams, calamari, imitation crab, and anything that is tempura. Japanese tempura is food cooked in a batter made of flour, eggs, and water.

When browsing the menu of a sushi restaurant, it can be difficult to make a decision, especially when you do not understand the kinds of sushi there are. Let’s do a quick review of what will be on your menu.

1. Maki
   • Maki is what you know when you think of sushi. It is the most common form of sushi and is made by wrapping fillings (vegetables or seafood) in rice and seaweed. It is then cut into bite-size pieces.
2. Uramaki
   • Also known as the “inside out” roll, this sushi has its fillings wrapped in seaweed with sticky rice on the outside. It truly is an “inside out” version of Maki sushi. It is also cut into bite-size pieces and is extremely popular in the United States. Western cuisine is hesitant of raw fish, so Uramaki rolls are what helped sushi take off in America.
3. Nigiri
   • Nigiri has a thin layer of fish on top of rice. This can be a ball or strip, but Nigiri is more popular for those outside of the United States. It also consists mostly of raw fish, but some seafood is cooked before being placed on rice.
4. Sashimi
   • While it’s not your traditional sushi roll because there is no rice involved, Sashimi is a perfectly sliced strip of seafood. This can be fish, shrimp, squid, and so on.
5. Temaki
   • Made in 2011, Temaki hand roll sushi is like an ice cream cone. It has seaweed paper rolled into a cone, topped with a filling of seafood, vegetables, and rice.
6. Chirashi
   • Chirashi means ‘scattered’ and is essentially a sushi bowl. The base is vinegared rice with raw fish and vegetables. Cooked options are available as well.

For a visual to help you better understand the different kinds of sushi when you go to a Japanese restaurant, watch the video below.

What are some foods to eat with cooked sushi rolls?

Sushi is typically ordered at a restaurant, so it is not difficult to choose a great partnering dish.

Miso soup is a popular and cheap appetizer that can easily soothe a hungry stomach. Gyozas are a pan friend and while yummy and more filling, perhaps will be a bit much if you also order a cooked sushi roll. Edamame is a light and savory counterpart that can help cleanse your pallet when eating a tempura-fried roll.

Speaking of palette cleansing, that is what ginger and wasabi are for. It is not proper to place ginger on top of a sushi roll or to put wasabi in the soy sauce because it truly alters the flavors at hand. Ginger is meant to be had between sushi servings, appetizers, or small portions of wasabi. Wasabi is to give your sushi a little kick or balance any bland flavors.

Is it okay to eat leftover sushi rolls, cooked or raw?

For the most part, it is okay to eat leftover sushi for up to 2 days after being purchased. Any raw sushi rolls need to be refrigerated immediately. If not, it is a breeding ground for food-borne illnesses. Avocado turns bad easily, but ingredients such as synthetic crab last a little bit longer. Cooked rolls are most likely to have ingredients such as this and will last longer.

If sushi is left on the counter at room temperature for more than 2 hours, it will be inedible. Depending on the roll you purchase, how long sushi can last is up to your discretion. From personal experience, sushi older than 2 days should be thrown away. It doesn’t taste the best, nor is it likely good for you. Sushi is meant to be eaten freshly made, whether that’s cooked or raw rolls.

How should I store sushi?

If you are not going straight home after you have sushi and intend to refrigerate it, just throw it out. It’s best to put your sushi in the fridge right when you get home. The best way to store sushi at home is by grabbing a plate, two wet paper towels, and saran wrap. Place the first towel on a plate, the sushi next, and the second towel on top. Wrap it in saran wrap and you’re good to go! This process will keep the rice from drying out and prevent any raw materials from going bad.

You can also wrap the rolls individually with saran wrap and then wrap them with a damp towel. The possibilities can be unique, but providing a place of damp moisture is the best way to preserve your sushi.

Know that raw fish should not have a ‘fishy smell’. It should smell like nothing and taste close to nothing. If you open your dish with that fish smell hitting you in the face, it’s time to let go of the leftovers. As said before, cooked sushi rolls will last longer and do not need as particular of a storage process. Just being covered by a to-go box can work out just fine.

Keep in mind that the flavors will dissipate and textures will not be the same if stored for multiple days. It’s best to eat your sushi the next morning to prevent food-borne illness and the disappointment that your sushi rolls were not as good as a few nights before.

How do I choose a quality sushi restaurant?

Regardless of if you eat a cooked or raw roll, you want to choose a quality and authentic Japanese restaurant to refrain from food-borne illness.

• “All you can eat” sushi is an indicator of poor quality
• More cooked sushi roll options may allude that the fish is old or going bad
• Rice should be served at room temperature, so if the restaurant is unusually cold, it may be a sign that the food is not being prepared correctly
• Seaweed should be crisp and fresh, not soggy
• Sushi displays are neat with no crumbs, and chefs and servers remain cool, calm, and collected
• Servers should be extremely familiar with the menu
• If the restaurant smells like fish, it’s best to just leave. Fresh fish does not have a smell and this is an indicator that the establishment is not being properly maintained.

Where does sushi come from?

While sushi is most associated with Japan, it originates from all over Southeast Asia. Originally, placing fish meat in fermented rice was a way to preserve food. This was considered nare-sushi which left the fish fresh and the rice disgusting and discarded. This preservation method left the fish with a sour taste, hence the name sushi, which means “sour-tasting”. The fish was officially considered sushi after it had been stored for one year. From the beginning, sushi was considered a luxury item.

As globalization ensued, sushi began to change forms. In the 18th century, sushi became a true meal rather than just a way to store fish. It was also formulated by adding vinegar to the rice for quicker preparation. This was when people actually began to eat the rice alongside the fish. In the 1750s, seaweed paper sheets were invented. This gave chefs the ability to keep the sushi fillings securely in place and gave room for sushi as we know it today.

Japanese immigrants brought the concept of sushi to the United States in the late 18th century. While enjoyed by the upper class at first, it was not popular because of political tension. This made the sushi craze disappear.

because of the world wars that followed and racist tendencies. In the 1960s however, sushi made a comeback thanks to refrigerators and a calmer political climate. The style of sushi rolls was changed to appeal to a western palette by using cream cheese, avocado, sesame seeds, and cucumber. By the 1980s, sushi was everywhere and developed into how we know it today.

In sushi’s 1,800-year-long history, it has changed international dining forever. From storing fish in fermented rice to an “inside out” California roll, sushi has the ability to combine nicely with eastern and western cuisine. This has caused sushi to have a wide range of styles. Sushi is a meal that is easily shared with loved ones. In a sense, sushi rolls and Japanese cuisine have brought the world together through a mutual love for seafood, miso soup, and eastern culture.

We wish you the best of luck. Happy sushi eating!

Chicken salad is a staple of American food and a nutritious dinner choice for those looking for a healthy meal. With ingredients such as leafy greens, lemon, and pomegranate seeds, our chicken salad recipe is an antioxidant powerhouse and will give you the nutrition you need post-workout.

This delicious and quick-to-make salad lowers your blood pressure by combining saturated and polyunsaturated fats that can reduce your risk for heart disease. 

To learn how to make this recipe, ingredient substitutions for a heart-healthy lifestyle, and nutritional information on chicken salad, continue reading below. 

Is Chicken Salad Healthy?

Chicken salad is a healthy meal when fruits, vegetables, nuts, and seeds are added. It is a good source of lean protein, however, chicken salad with the incorrect ingredients can be high in calorie and fat count which is unhealthy in large portion sizes.

Like other homemade salads, chicken salad is healthy and affordable if made correctly. Chicken salad is a common American meal but can be inspired by many genres of food, such as Thai or Mexican style.

For example, chicken salad is often served on a croissant, but this comes at a price. These croissant sandwiches can make your meal as high as 600 calories per serving and this can be difficult to digest for those who are gluten intolerant.

The good news is you can add easily healthy substitutes to lower your meal’s calorie and fat count. This includes swapping out ingredients, using gluten-free bread, or 100% whole wheat bread.

Our heart-healthy salad is inspired by ingredients that can be grown in your backyard. It cuts out the bread and avoids ingredients that can cause discomfort during digestion. 

Is Chicken Salad Good for Losing Weight?

Chicken salad is great for losing weight if seeds, nuts, and mayonnaise substitutes are added and bread is avoided. The protein in chicken salad helps the eater feel fuller for longer, but the fresh ingredients and proper portion size can have weight benefits.

This salad is a great source of lean protein! Just one serving of chicken salad gives an adult nearly a third of your protein portions for the day. Adults need 45 to 65 grams of protein. Chicken salad gives 15 grams of protein when made with clean ingredients. 

Chicken salad is also nutrient-dense, giving you minerals such as niacin, selenium, phosphorus, and vitamin B6. Vitamin B6 especially is important for brain development and regulating your nervous system and immune system.

Overall, chicken salad is a great meal choice because it gives you the nutrition you need to stay full and function well. If eaten in unhealthy amounts and with fattening ingredients, chicken salad is not good for losing weight. 

However, when eaten with clean ingredients and intentionally, a heart-healthy chicken salad is a great meal to add to your healthy and well-rounded diet. 

How Many Calories Are in a Cup of Homemade Chicken Salad?

A healthy chicken salad is 328 calories per cup. If made with mayonnaise and heavy ingredients, chicken salad is 532 calories per cup. In a sandwich form, chicken salad is 600 calories per sandwich. Chicken salad is low in fiber, sugar, and carbs, but is high in protein, fat, and calories.

Weight loss comes down to an important measurement – calories. Calories are the amount of energy released when your body breaks down food. The more calories, the more energy for your body. When you have more calories than you need, this turns into fat.

While avoiding carbohydrates can be helpful for weight loss, eating fewer calories than your body is using helps with weight loss. Healthy chicken salad has only 5 grams of carbs, 9 grams of fat, and a healthy number of calories. This makes chicken salad a healthy side or entrée dish. 

How Is This Chicken Salad Heart-Healthy?

This chicken salad recipe includes heart-healthy ingredients, such as pomegranate seeds, raspberries, goat cheese, and almonds. These ingredients are high in fiber, vitamin C, and antioxidants which contribute to a healthy heart.

Research has shown that those who eat nutrient-rich vegetables, especially leafy greens, have a 12% to 26% lower risk of cardiovascular disease. This, combined with chicken and raspberries, gives you a well-rounded meal. 

Similar evidence is shown for nuts and seeds, which are packed with nutrients and plant protein. In fact, eating 15 grams of nuts and seeds per day decreases the risk of coronary heart disease by 20%.

These ingredients, combined with the protein of chicken, calcium from the goat cheese, and antioxidants from the fruit, gives you the perfect healthy salad.

Delicious 20-Minute Heart-Healthy Chicken Salad Recipe

This recipe serves enough for two entrée portions. It is tasty, easy to digest, and quick to make – perfect for those just learning how to cook or in a rush. This recipe will be divided into two sections: the salad and the dressing.

Salad Ingredients – What You’ll Need

This salad is easy to make and utilizes ingredients that are easy to gather. With protein and heart health at the highest priority, here are the ingredients you’ll need.

• 2 boneless skinless chicken breasts
• 1 juiced lemon (or 2-3 tablespoons of lemon juice)
• 1/4 cup olive oil 
• 1 teaspoon oregano
• 4 cups baby lettuce
• 1 cup strawberries, thinly sliced
• 1/2 cup raspberries
• 1/2 cup pomegranate seeds
• 1/2 cup sliced almonds
• 1/2 cup goat cheese crumbles 
• Salt and pepper to taste

Dressing Ingredients – What You’ll Need

The dressing is one of the big reasons a chicken salad can be unhealthy. We kept this in mind and created a healthy champagne vinegar dressing. It’s different than a traditional mayonnaise dressing but tastes just as delicious. 

• 1/4 cup olive oil 
• 1/8 cup champagne vinegar
• 1 tablespoon honey
• 1 tablespoon Dijon mustard 
• Salt and pepper, to taste 

Other Alternatives to Mayonnaise for Chicken Salad Dressing

Mayonnaise is a common ingredient in chicken salad dressing. Unfortunately, it is the biggest culprit for this salad’s high-calorie count. 

This recipe does not call for mayonnaise, but if you are wanting a similar texture and consistency with no mayonnaise, add 1/2 cup of these alternatives to the dressing.

• Sour Cream – This is the most popular substitute for mayonnaise thanks to its neutral flavor and similar thickness. Sour cream is full of vitamin A, riboflavin, and vitamin B12. These minerals help relieve headaches, improve your immune system, and reduce stress.

• Hummus – Hummus has a more noticeable flavor than sour cream, but its smooth texture and rich flavor make it a preferred substitute for mayonnaise. Hummus is high in fiber and protein, making this a great substitute if you are looking to feel full.

• Tahini – For those looking for a unique seed-based option, Tahini may be right for you. It is made from ground sesame seeds, is a great source of iron, and is heart-healthy. If you want to add this to our dressing, add 2 tablespoons of Tahini.

• Homemade Mayo – That’s right! Homemade mayonnaise is a good alternative to store-bought mayo. Mayonnaise in proper portions is healthy and has great minerals such as vitamin E, vitamin K, and unsaturated fat which help with heart health, blood clotting, and strong bones. Its fault is the high-calorie count.

Instructions – How to Make A Healthy Chicken Salad

To start your meal, prepare the chicken breasts. Marinate the chicken breasts for at least 1 hour in lemon juice, olive oil, and oregano. Remove it from the marinade and season it with the desired amount of salt and pepper. 

Once the breasts are prepared, take out a pan (preferably cast iron) and cook the chicken for approximately 8-10 minutes on each side. 

Do this until the internal temperature reaches 165 degrees Fahrenheit, which is the temperature that kills Salmonella. Remove the pan from heat and let the breast rest for 5 minutes before slicing. 

After slicing, prepare the salad dressing. Combine the champagne, vinegar, honey, and Dijon mustard in a bowl. Mix the ingredients well, then slowly whisk in the olive oil until it is emulsified with the dressing. Finally, add salt and pepper to taste if desired.

To build the salad, place leafy greens in a large bowl and top with strawberries, raspberries, pomegranate seeds, almonds, and goat cheese. 

Here comes the fun part – add sliced chicken on top of the salad along with the champagne vinaigrette. Mix, serve immediately, and enjoy!

Modifications – All the Ways to Enjoy Your Heart-Healthy Chicken Salad

For those looking for ways to add chicken salad to their weekly meals, we got you covered. Chicken salad is an easy meal to personalize and substitute, giving you the vitamins, minerals, and flexibility, you need.

• Steak – Steak can easily substitute chicken. It brings new flavors to the salad and is a good source of protein. You can find pre-cooked steaks at the store or grill them at home.

• Hard Boiled Eggs – Hard boiled eggs are a popular addition to chicken salad and can replace the goat cheese in this recipe. Hard boiled eggs are a nutrient-dense ingredient that provides vitamin B, zinc, and calcium to your meal. 

• Celery – If you are not a fan of fruit, celery is a great replacement for raspberries and strawberries. It has benefits such as antioxidants, improved digestion, and inflammation reduction.

• Grapes – If raspberries and strawberries are not your preference, grapes are the perfect fruit alternative. They are high in antioxidants and easy to grab from the store.

• Tofu – This recipe can easily be turned vegan if you replace the chicken with tofu. Add Tahini sauce for extra protein.

• Avocado – For those not interested in goat cheese and want to avoid dairy, avocado is a great substitute. It is a good source of vitamin C and has high levels of healthy fats.

Can You Substitute Greek Yogurt for Mayo in Chicken Salad?

You can substitute Greek Yogurt for Mayonnaise in a chicken salad. Greek yogurt is a healthy and affordable replacement because it is rich in protein, vitamin A, and calcium. Greek Yogurt has a similar texture and 89% fewer calories than Mayo.

There are many similarities between mayonnaise and Greek yogurt. They both are good sources of protein and have similar amounts of sugar. However, Greek Yogurt has significantly more vitamin A, less saturated fat, and 3.2 times less cholesterol than mayonnaise.

Both condiments are healthy in their own regard and are great substitutes for one another thanks to their consistency and texture. However, Greek Yogurt is perfect if you are looking for fewer calories.

Serving Ideas

Chicken salad is more than just a salad! This meal can be served in many ways, making it perfect for all ages and preferences. 

• Sandwich – You can easily place your chicken salad in a sandwich. Croissants are popular, but for a healthy alternative, use 100% whole-grain bread.

• Tortilla Wrap – Tortillas are a fun way to serve a chicken salad. You can use a tortilla (preferably whole grain) to easily wrap and serve your salad. You can heat it up on the stove or serve it cold.

• Lettuce Wrap – Lettuce wrap is a light and healthy way to serve a chicken salad. It is a low-carbohydrate option and large romaine or butter lead lettuce is best to use.

• Side Dish – Chicken salad can be served with a side dish, such as asparagus, rolls, cucumbers, carrots, or our favorite, Kale Chips. 

• Tupperware – If you place the salad, dressing, and toppings into separate containers, it is perfect for meal prep at the beginning of the week. Serve your salad in portion-sized Tupperware and you have a perfectly healthy lunch.

Preparing Chicken Ideas

Chicken is a delicious and versatile meat that can be prepared in many ways.

• Slow Cooker – Slow Cookers, such as the Instapot, is a healthy and low-effort method to prepare chicken. Simply cut the chicken into slices, place 1 cup of water (or chicken broth) in your slow cooker, and cook for 10 minutes.

• Rotisserie – For those in a rush, you can purchase a Rotisserie chicken from the store. You can also cook it at home by trussing the chicken.

• Grilled – Grilling the chicken guarantees a flavorful meal. In this method, you may cook your chicken for 5 minutes on each side. Slice the meat after.

• Baked – Baking chicken in the oven is one of the healthiest ways to prepare your meal. For our boneless, skinless chicken breasts, you can cook them for 20 to 30 minutes at 375 degrees F in the oven.

• Stove Top – Preparing your chicken on the stovetop is how the recipe calls for it and is an easy way to prepare your meat. 

Customize Your Meal 

Does something not look right? Add these ingredients to adjust and customize your chicken salad.

• More Texture – Add poppy seeds and celery. These crunchy ingredients will give you the texture and minerals you are needing.

• More Sweetness – Add grapes along with the raspberries and strawberries. These fruits complement each other and do not overpower the savory nature of the salad.

• More Protein – Add Greek Yogurt, which has high levels of protein and low levels of fat. 

• More Fiber – Add walnuts, which are a good source of healthy fats, fiber, and vitamins. They are also good ingredients for improved gut health.

• More Spice – Add fresh herbs, such as scallions, parsley, bay leaves, and garlic. These are easy to find and a great way to increase the flavors of your salad.

Is A Heart-Healthy Chicken Salad Worth It To Make?

Yes! Chicken salad is perfect for meal prep at the beginning of the week and ties in common household ingredients, such as chicken, olive oil, salt, pepper, and lemon juice. This recipe embraces heart-healthy ingredients, such as nuts, berries, and goat cheese.

Chicken salad is a perfect and healthy option for a lunch meal, side dish, or entree. For moms on-the-go or for a college student learning to cook, try this salad today.

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Bread is the staple of human agricultural development and at its best, it is the perfect appetizer for a luxurious meal. How much of this delicious bread should be served per person?

During a dinner meal, there is a recommended 2 slices of bread per person. If a healthier bread is chosen, the serving size is 1 slice due to its density. It is recommended by nutritionists to have 1 slice of 100% whole grain bread, however, expect a common serving size of 2 to 4 slices.

To understand how to divide out bread for a gathering, the health factors behind bread, and the best meals to pair bread with, continue reading below.

What is the Most Common Serving of Bread Per Person?

When attending a get-together, you’re constantly snacking, slowly filling up on what should have been your dinner. Snacking foods consist of fruit, desserts, turkey, savory delights, and of course, bread. When planning out this kind of get-together, how much bread should you plan for?

For starters, a general loaf of sandwich bread has 20 to 24 slices. Specialty or fancy bread has about 16 slices per loaf. For a small party, guests are estimated to eat 2 to 3 slices of bread as an appetizer. For easy math, let’s say you plan on having 2 slices of bread per guest. If you have 20 people coming and are using fancy bread, it is recommended to purchase two loaves. (Source)

For a clear-cut answer, the most common serving of bread per person would be 2 slices. Unfortunately, life is not this black and white and this kind of an answer will depend on factors such as how many guests are coming, what kind of bread you are purchasing if there will be other appetizers, and how long the event goes for.

Here is an easy-to-read chart that can help you decipher how much bread each guest will need.

Food	Up to 10 guests	10 to 20 guests	20 to 30 guests	30 to 40 guests	40 to 50 guests
Rolls or bread slices	20 pieces	40 pieces	60 pieces	80 pieces	100 pieces

Is Eating Bread Healthy?

You’re at your favorite Italian restaurant. The server brings out a plate of warm, complimentary bread alongside a small bowl of olive oil and balsamic. You’re pretty hungry and hoping that this bread will fill your empty stomach. How much should you eat of this fancy bread or should you even eat it at all?

To answer this question, we need to know one thing: is bread healthy?

Whole-grain bread gives us more minerals, vitamins, and fiber than refined white bread. Bread is a filling substance and while the sound of what makes whole grain so healthy sounds appealing, too much of one thing is not a good idea. In fact, too much bread can lead to unhealthy weight gain, type 2 diabetes, and inconveniently enough, a gluten intolerance. (Source)

But don’t get me wrong, it is okay to eat bread! Eating bread is not a bad thing or directly linked to all health issues. While starchy or refined grains can be linked to weight gain based on the situation, the bread itself is not the cause of your demise. Know that like anything, there are risks to what you put in your body depending on your lifestyle.

If you take anything away from this paragraph, know that bread is not dangerously unhealthy. It’s alright to eat fancy bread at that Italian restaurant. 3 slices are recommended serving size for appetizer bread. (Source)

What is the Best Bread to Serve at a Party?

If you’re wanting some fancy bread for your gathering, here is a list of the best kinds of bread to purchase or make. Listed below are popular types of bread that go with many dishes. (Source)

1. French Bread
   • One slice of French bread should be 1.6 ounces, 45 grams, and 100 calories. (Source)
   • French bread is a great year-round choice as it can go with most meals and is a crowd-pleaser.
2. Sourdough
   • One slice of sourdough is 2.3 ounces, 65 grams, and 140 calories. (Source)
   • Suitable for the fall season and pared with soups or dips.
3. Pumpkin Bread
   • One slice of pumpkin bread is 60 grams and 178 calories. (Source)
   • Most popular during the fall season. It is definitely a dessert bread, but its a cult classic.
   • Starbucks and Kneaders have the most popular pumpkin bread that is sold commercially.
4. Banana Bread
   • One slice of banana bread is 27 grams and 158 calories. (Source)
   • Another popular dessert, banana bread is a good choice for the summer season, as this dish is sweet and light on the stomach.
5. Focaccia Bread
   • One slice of focaccia bread is 57 grams and 142 calories. (Source)
   • A nice alternative to breakfast toast or croissants.
   • Foccacia is a healthy option because it does not contain classic white sugar and is made with extra virgin olive oil that gives us healthy fats.
6. Pita Bread
   • One slice of pita bread is 39 grams and 90 calories. (Source)
   • This is one of the world’s oldest forms of carbohydrates. It’s an organic and healthy alternative to appetizer bread.
   • Pita bread goes well with hummus.
   • Pita bread aids digestion lowers glucose levels and serves as a healthy source of protein.
7. Naan Bread
   • One slice of naan bread is 90 grams and a solid 262 calories. (Source)
   • Naan offers a good amount of protein, carbohydrates, and vitamins B1 and B3.
   • Store-bought naan bread may be high in sodium and saturated fat.
8. Classic Dinner Rolls
   • One classic dinner roll is 100 grams and 84 calories. (Source)
   • A popular year-round choice that pairs nicely with most dinners.
   • Not considered the fanciest bread choice, but it is a good start, especially when on a budget.

What are the Best Bread Toppings?

1. Butter
   • Butter is another cult classic. It’s perfect for your morning toast and arguably the best topping for any bread choice because its taste is so universal.
2. Goat Cheese
   • Goat cheese is a good topping for a party because it is sophisticated without having a strong taste. It can be paired with anything sweet or savory, from avocado to strawberries.
3. Hummus
   • Hummus is another great appetizer for a gathering with an older audience.
   • Hummus can be known to be an acquired taste but is a more sophisticated option than butter.
4. Almond Butter
   • Almond butter is a beefier and healthier alternative to butter.
   • Although popular among health enthusiasts, almond butter can be sweetened with honey and enjoyed by those with a sweet tooth.
   • You can use almond butter as a topping for traditional sandwich bread, bagels, English muffins, pancakes or waffles. Almond butter is a better daily topping compared to an appetizer side.
5. Honey Butter
   • Just like butter, honey butter tastes exquisite on a wide variety of bread.
   • This is a good choice for kids who are expecting a sweet treat from a healthy bread.

Where Can You Buy Large Quantities of Bread?

I would recommend going to your local or closest bakery for some quality assured bread. Although, this can be expensive depending on quantity and your location. Local grocery stores typically have a bakery inside them that may be less costly than a stand-alone bakery.

Costco is another viable option. This franchise is known for selling items in bulk, so for larger events, Costco may be your best friend. There are also bakeries that will ship their products to your home, such as Zingerman’s Bakehouse, La Farm Bakery, Russ & Daughter, and Bien Cut Bakery.

What are the Best Meals to Eat with Bread?

Although it might be tempting, you shouldn’t only eat bread. Bread is often served as a side, paired with main dishes. Here are some of the best dishes to serve alongside bread.

1. Pasta
   • Italian culture is widely recognized for their love of quality food, bread included. A nice spaghetti and meatball with a side of sizzling garlic bread is a quintessential meal for any family.
2. Soup
   • Tomato soup with a warm, crisp sourdough slice with some butter to top it off is an easy and light dinner.
3. Pizza
   • Breadsticks and pizza is a popular combination. These are sold at almost any pizza parlor.
   • Marinara sauce is often accompanied by breadsticks and works well as a side.
4. Chicken Wings
   • To cleanse your palate, you can’t go wrong with some barbeque chicken wings and a classic dinner roll.
   • This is a popular finger food duo that works well for gatherings of any kind.
5. Salad
   • A caesar salad with a garlic bread side is a classic and easy dish. Sometimes salad, even with a protein to it, isn’t enough to fill you up. French bread would be another good side choice.

How to Store Leftover Bread

If you ever have some leftover bread that you want to keep fresh so you can eat it later, here are three easy ways to store your delicacy. (Source)

1. Freeze It
   • This is one of the most popular ways to store bread, especially sandwich bread.
   • You can place wax paper between the slices for easy accessibility.
   • Fancy bread can be reheated in the oven at 325 degrees for 25 to 30 minutes, while small slices can be reheated in a toaster.
2. Store in paper bread bags, not plastic
   • While air-tight plastic containers are seen as a good storing option for bread, it actually promotes mold growth. If you’re storing your bread for an overnight you should be ok, but long-term storage is best in paper bread bags.
3. Bread Boxes
   • Bread boxes are a sustainable and stylistic way to keep your bread fresh. It gives the bread room to breathe with easy accessibility. An online favorite bread box from Amazon.com is located here.

Why Do We Serve Bread?

Now that you’ve done all this prep for your next event or meal, you may sit and wonder to yourself why even bother for bread. What started all this?

If the goal of restaurants is to make as much money as possible, why do they give out free bread? Most of it is tied down to making a good impression. Having water and bread set and ready is a way for the server to make a good first impression on the customers and hopefully receive some tip money to go to their paychecks.

It could also be because of tradition. Traditionally, Italian restaurants serve complimentary bread. Likewise, American restaurants will serve bread such as Cheesecake Factory. Restaurants want to be hospitable, welcoming, and leave a good impression. We want the same when serving a dinner or get-together, and bread is a way to tie those qualities into your event.

What Are Some Alternatives to Bread?

We now have a pretty good understanding of what serving bread is all about. Serving sizes range from 2 to 4 slices depending on the event, and bread is a pretty open-ended appetizer with creative toppings to choose from. But what if you have a gluten-intolerant guest, a health-focused relative, or someone that just isn’t a fan? (Source)

1. Sweet Potato
   • Sweet potatoes can be put in the toaster just like traditional toast.
   • One sweet potato gives 400% of the vitamin A needed daily. This keeps your eyes, immune system, reproductive organs, heart, and kidneys quite healthy. (Source)
2. Rice Cakes
   • Rice cakes are light on the stomach and make you feel like a very healthy human.
   • Rice cakes go best with peanut butter with honey and bananas added for a bit of a sweet treat.
3. Lettuce Wrap
   • If one is concerned with their health, you can’t go wrong with using a literal piece of lettuce as a bread substitute.
   • Jokes aside, lettuce wraps serve great as a bread alternative for hamburgers.
4. Rice Paper
   • Rice paper is a versatile option where you can wrap whatever you think would taste good to your guests with ease.
   • You can have vegetable and protein options alongside rice paper so guests can create their own meals.
5. Grain-Free Tortillas
   • At the end of the day, wraps are a safe meal option when avoiding the taste of bread.
   • Grain-free tortillas are easily found at your local grocery store, so they are easy to purchase and are relatively cheap.

“Who am I?”

This is a sentence that I learned to write before I knew what it meant. At birth, I was as feisty and passionate and hungry for life as I am today, stitched into my DNA and hammered into my bones. My days were filled with babbling and crying and screaming, making sure she knew that I was well aware of the drama we were having — that is who I am.

In childhood, I knew that I wanted life so particular. I knew when I wanted to eat, I knew what kind of pajamas fit just right, I knew what kind of animal I wanted to be if I could ever be one. I also knew that God loved me the very most out of anyone in the world (or so I innocently believed). I’ve always known what I want — that is who I am.

In adolescence, I learned to be merciful. I learned abruptly that people, in fact, don’t know what they want. Knowing such takes time thanks to new friendships, some classes here and there, and mastering hobbies. I learned to be forgiving of that fact — that is who I am.

In the short span of adulthood, I re-learned to be myself. To show the purest pieces of my personality by taping them onto my forearms, daring to share it. I learned to have faith in others, even if they don’t know what they want — that is who I am.

I think who you are is one part given to you at birth, and a million parts flexible, malleable, and from your experience. Who you are can change, yet, it doesn’t at all. What a beautiful responsibility that we have! In my life, where my brain is full of so much talking, and where I feel I am a round peg for a square hole, I hope I handle this responsibility with grace. That is who I am.

I am parked at a red light, watching the faces of strangers go by.

In various vehicles lay the lives of many, known to none, understood by one.

The man upstairs understands these voices – how crowded his phone lines must be.

From the college student driving home from class, just waiting to hear some good news. 

From the father, dressed in his suit and tie, anxiously on his way home from work.

From the young couple, afraid and exhilarated by the world ahead of them. One hand on the wheel, another by her side.

From the teenage boy with clouds in his cheeks, beanie on, windows down.

You see, when your sound is intentionally turned off, you people watch. You think of the bubble outside of yourself.

We are all from the same place, going to our own spaces. 

How beautiful this life could be if the good people of the world were genuinely heard

How busy our phone lines would be too.

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A post shared by Isabelle Justice (@belle.compositions)

I used to take myself so seriously
But not in the way you might think

I took myself
In the way you study for a test
The way you think about a gift
The final draft
The culmination of your work
Cut to perfection at all times

I sought life as a series of rights and wrongs
That someone was just waiting for the moment I crack
Pen and paper in hand,
Ready to dock my worth

Maybe today, I still care a little too much
But I believe that is irrevocably woven into my soul
As a blessing, rather than curse

This morning, I don’t take myself so seriously
I see life as a game, and this time, I like games

It’s challenging
Prospering towards growth
You see, when the past spends the night curled in my living room
I work overtime
Dissecting and worrying
But maybe,
Life isn’t so deep
And they can spend another night
And that’s alright

This evening, I will take myself
The way you care for someone young

I take myself
The way I love another

It’s none of my business what you think,
I take myself not so seriously

https://www.instagram.com/p/ClzKN7ktNHM

A road trip to Baja California in Mexico was one to remember. I took a few photos one sunny morning. I hope you enjoy!

I took these photos in the summer at a few new stores that came to Rexburg. One is a beauty store (Golden Beauty Co.), another was a thrift/plant store (Daisy Links), and the last one was another thrift store (Thrifted Lennons).