Seaside Serenade

Seas

ide

Serenade

ISSUE 10 • AUGUST 2022

WHOLE FOODS MARKET | 1

Contents

SKIP THE RESERVATION

Have a Seafood Date Night at Home

SEAFOOD HEALTH FACTS BY DR. TOM BRENNA

SHRIMP AND GRITS: A HISTORY

YUMMY SEAFOOD FINDS & MORE!

RECIPIES

OCEANIC DEALS!

100 YEARS OF DATING

How Dating Has Changed Since the 1920s

THE EXCITING LIFE OF NICK MALAHOVSKY

KEEP THE KIDS BUSY: A COLORING PAGE

2 | SEASIDE SERENADE WHOLE FOODS MARKET | 3

Skip the

Reservation

HAVE A SEAFOOD DATE NIGHT AT HOME

By: Jennifer Jameson

YOU DON’T HAVE TO BE A

SKILLED CHEF TO MASTER

A DELICIOUS SEAFOOD

MEAL AT HOME.

ne of the best ways to spend a date night — the

first or the 50th — is cooking a romantic meal at

home. Whether you’re a beginner or an advanced

home chef, spending time together while crafting

a delicious dinner serves as a great way to get to

know each other or solidify your bond.

For some, cooking seafood may be an

intimidating experience. But when you pick up

your fresh fish at Whole Foods, the guesswork

is taken out of it. With more than 30 varieties of

fish arriving daily — all caught in the last 24 hours

— you’ll know that you’re getting the freshest

catches in all of Pennsylvania.

Selecting the best dishes for your seafood date

night doesn’t only include deciding which recipes

are best for you and your partner. Make sure to

also select a beverage, dessert and maybe even

some flowers to make it a night to remember.

Have you been racking your brain to find that

perfect plan for your next date night? You might

jump right to thinking about the newest

restaurants in your area or a new escape room

that just opened up. The search can quickly get

exhausting. Sometimes the perfect date night

is one spent right at home with a home cooked

meal made with premium fresh seafood from

Maine Lobster Now.

Cooking a homemade meal featuring an entree

with delicious crab or lobster makes for a fun and

cozy evening, and it will score you points in the

thoughtfulness category. Why plan it all around

seafood? There are a few reasons: seafood based

meals are tasty, healthy, and often associated

with romantic meals for the quality and

aphrodisiac properties possessed by many seafood

ingredients.

Set the Mood

First decide how casual or romantic you want

to go. If you are looking for some ambiance, set

out some candles and have soft background

music ready to play from your Spotify account.

You can even give your home a gourmet seafood

restaurant sort of feel with details like classic red

checkered napkins, candle lit butter warmers, or

chrome seafood picks.

Plan the Seafood Inspired Menu

You don’t have to be a skilled chef to master a

delicious seafood meal at home. Whole Food’s

in-house chef, Vanessa Seder, has created several

unique, high-quality dishes with easy to follow

instructions. At Whole Foods, we also have a

variety of ready-to-cook meal kits you can choose

from, making cooking seafood at home easy and

fun. Below is a list of six of our all-time favorites

that are perfect for a seafood inspired date night.

Go shopping

Whole Foods will deliver all of the seafood

ingredients you need right to your front door.

We even offer overnight delivery. So, stop by the

website, select your grocery items, and schedule

your delivery date. We recommend scheduling

the delivery for the day before, if not the day of,

your planned date night to ensure your seafood is

as fresh as possible. If you are going to cook live

lobster, the delivery will have to be scheduled for

the day of. Whole Foods also offers many

seafood utensils and other related grocery items.

Get to Cooking

Last but certainly not least, it is time to get

cooking. Pop open some white wine (which

always pairs well with seafood) and drink up as

the mean is made. Serve, then enjoy!


Seafood Health Facts

BY DR. TOM BRENNA

Seafood is a high-protein food that is low in calories, total fat,

and saturated fat. High in vitamins and minerals, seafood

has been shown to have numerous health benefits. For

example, recent studies have shown that eating seafood can

decrease the risk of heart attack, stroke, obesity, and

hypertension. Seafood also provides essential nutrients for

developing infants and children.

Calories and Protein

Seafood is generally considered to be a low-calorie protein source.

Most low-fat species of fish, such as cod, flounder and sole,

contain less than 100 calories per 3-ounce cooked portion, and

even fattier fish like mackerel, herring, and salmon have about

200 calories per serving. Seafood is a complete protein source.

It contains enough of the essential amino acids to assure healthy

growth and optimal fetal development. A 3-ounce serving of most

fish and shellfish provides about 30-40% of the average daily

recommended amount of protein. The protein in seafood is

easier to digest because seafood has less connective tissue

than red meats and poultry.

Fat and Cholesterol

Seafood is generally considered to be low in total

fat and saturated fat. Most fish and shellfish

contain less than 5 percent total fat, and even the

fattiest fish, such as mackerel and king salmon,

have no more than 15 percent fat. A large

proportion of the fat in seafood is

polyunsaturated, including omega-3 fatty acids,

which have added health benefits.

Omega-3 fatty acids are essential fatty acids that

are required for healthy human development.

These organic compounds cannot be produced

by the human body and therefore need to be

obtained through food. Scientific evidence

suggests that the marine-derived omega-3 fatty

acids eicosapentaenoic acid (EPA) and

docosahexaenoic acid (DHA) can help reduce the

risk of heart disease and contribute to brain and

vision development in infants. Fish and shellfish

are the main dietary sources of EPA and DHA.

The plant-derived omega-3 fatty acid,

alpha-linolenic acid (ALA), is a precursor to EPA

and DHA and is only converted at rates of about

0.1-9% in the human body. The American Heart

Association recommends 1000 milligrams (mg)

of EPA/DHA per day for patients with coronary

heart disease, and two meals of oily fish per week

for patients without heart disease. Fish with

medium to high levels of omega-3 fatty acids

include oily ocean fish, such as salmon, herring,

kippers, eel, trout, mullet, mackerel and sardines.

Cholesterol is present at varying amounts

in most animal foods. Current dietary

recommendations suggest limiting

cholesterol intake to 300 mg per day.

Almost all fish and shellfish contain well under

100 mg of cholesterol per 3-ounce cooked

serving, and many of the leaner types of fish have

less than 60 mg.

SEAFOOD IS GENERALLY

CONSIDERED TO BE

LOW IN TOTAL FAT AND

SATURATED FAT.

Vitamins and Minerals

Fish is a natural source of B-complex vitamins,

vitamin D and vitamin A (especially oily fish).

B-complex vitamins have been associated with

healthy development of the nervous system.

Vitamin A is needed for healthy vision as well as

for healthy skin, while vitamin D is essential in

bone development.

Fish is also a good source of minerals such as

selenium, zinc, iodine and iron. Selenium is a

potent antioxidant that protects against cell

damage and may help to counter the negative

effects of mercury. Zinc is needed for cell growth

and immune system health. Iodine helps maintain

thyroid gland function, while iron is important in

red blood cell production. Small fish eaten whole,

such as sardines and anchovies, are an important

source of calcium needed for bone development.

Health Benefits linked to Seafood

• Reduces the risk of cardiovascular disease

• Helps protect against heart attack

• Decreases risk of heart arrhythmias

• Decreases blood triglyceride levels

• Increases HDL (good) cholesterol

• Improves circulation


Yummy Seafood

Finds & More!

WILD CAUGHT COD

FILLETS

You may wonder where this cod

comes from. No worries in our

seafood department; we have

traceability from fishery to

store and only sell wild-caught

cod from fisheries that are

certified sustainable.

$19.99 | NET WT. 32 oz

POLE AND LINE

YELLOWFIN TUNA

Maldivian Pole & Line Yellowfin

Tuna are Pole & Line caught by

certified sustainable Maldivian

vessels. Hand filleted yellowfin

steaks are cooked & packed in

water, resulting in a tasty,

premium product.

$2.79 | NET WT. 5 oz

SMOKED SOCKEYE

SALMON

You may wonder where our

salmon comes from. No worries

in our seafood department; we

have traceability from fishery to


salmon from fisheries that are


$27.99 | NET WT. 32 oz

CHICKEN BONE BROTH

Bones from organic free-range

chickens. Slow-simmered for

14+ hours. Jump-start your daily

broth ritual with our classic

chicken bone broth. It is bone

broth done right: great

ingredients, long cook times,

and made with real bones.

$5.99 | NET WT. 13.2 oz

SMOKED PAPRIKA

You can feel good about the

superior flavor of Frontier

Co-op seasonings. We look

to growers who share our

commitment to quality,

sustainability and ethical trade.

$1.79 | NET WT. 0.5 oz

HONEY BRAZILIAN RAW

ORGANIC

High-quality forage lands in

South America provide the floral

source for this USDA-certified

Brazilian Raw Organic honey.

When you taste this honey

you’ll detect a mix of sources,

with the most pronounced

notes coming from eucalyptus.

$10.99 | NET WT. 12 oz

ALL-NATURAL

BARRAMUNDI

Prized for its mild, buttery

flavor and succulent texture,

barramundi is considered one

other the world’s finest tasting

fish. Light and easy to cook

barramundi will surprise you

how well it works with any

white fish recipe.

$9.99 | NET WT. 12 oz

GULF WILD WHITE SHRIMP

You may wonder where out

shrimp comes from. No worries

in our seafood department; we

have traceability from fishery to


shrimp from fisheries that are


$22.99 | NET WT. 32 oz

SKINLESS BONELESS

SARDINES IN WATER

Our sardines are sustainably

wild caught from the Atlantic

Ocean off the coast Morocco.

Grilled or pan-fried it'll have

a juicy and wonderful taste.

Packed with vitamin B-12 and

Omega-3, sardines are a great

staple to your diet.

$3.49 | NET WT. 4.37 oz

ORGANIC SPAGHETTI

ALLA CHITARRA PASTA

Seggiano pasta is made using

premium, high density, 100%

Tuscan organic durum wheat,

grown in the untouched

Orcia Valley of southern

Tuscany.

$5.99 | NET WT. 13.2 oz

ORGANIC CREAM

OF MUSHROOM SOUP

For over 40 years, we’ve been

rooted in organic. Our Organic

Cream of Mushroom soup is

a rich indulgence you can feel

good about eating- and sharing!

$2.99 | NET WT. 14.5 oz

MAPLE UNCURED BACON

A touch of real maple syrup

adds a bit of sweetness to the

slightly smoky flavor of our

traditional bacon. #1 Finest

tasting meat in the world: These

guiding principles allow us to

consistently deliver the highest

quality, all-natural meats.

$7.99 | NET WT. 12 oz


In 2016, I embarked on a

three-year adventure for

the sake of grits. I

crisscrossed the region

in search of farmers, millers,

chefs, and home cooks who

could share their stories

about the Southern staple

to publish in my book Grits:

A Cultural and Culinary

Journey Through the South,

which came out last

November. Of all of my

rabbit-hole wriggling and

SHRIMP

and

GRITS

A HISTORY

BY TIMOTHY BATES


deep-dive researching, the story

of shrimp and grits captured my

attention most.

My path to understanding

this now iconic dish began at

Crook’s Corner, where it’s been

on the menu since the 1980s.

Theshrimp and grits at the

venerable Chapel Hill, North

Carolina, restaurant is a busy

pile of food. The bacon is

abundant, as are the earthy

mushrooms, big slices of

mottled brown. A lemon

garnishes the plate to be

squeezed over the whole of it.

The pink edges of the shrimp

peek out, begging to be

unearthed. They offer up the

faintest crust from a quick

turn in a hot pan, and a hint of

bacon-y smoke.

On my first visit to Crook’s, I dip

my fork deep into the mound to

pull up a small pile of grits. The

cheese is prevalent, but

the corn flavor, not so much.

The grits are mostly a vehicle

for the flavorful gravy, a blank

canvas upon which the smoky,

salty brush strokes stand out.

I ration the shrimp into pieces

so I can get a small amount onto

every bite. The grits remain a

steady, filling baseline for all of

the flavors about them.

I’m deep into the dish when

chef Bill Smith shows up at my

table wearing his uniform: a

worn-out t-shirt and a ball cap.

He tells me his kitchen staff still

prepares the same recipe that

appeared on the menu nearly

forty years ago.

It’s this very version that

alighted shrimp and grits into

the Southern culinary canon.

But, as I would learn along my

journey, there were many,

many variations that came

centuries before.

A COMPLEX HISTORY

Theories abound on how

creek-caught shrimp and grits

first came together. Many pin

the dish’s origins to the

Lowcountry, where it was once

called shrimps and hominy or

breakfast shrimp. (Some in that

region call cooked grits

hominy. But hominy is

actually very different

product made from corn that

has been nixtimalized, or

soaked in a lye-based solution

to remove the hull of the

kernel—think posole.)

But, like so many Southern

dishes, the real story of shrimp

and grits goes back much

further—and embodies the

painful past of slavery. For the

book, I spoke with Michael

Twitty, food historian and

author of the James Beard

award-winning The Cooking

Gene. I’d heard him speak

during the 2016 Southern

Foodways Alliance Fall

Symposium, where he gave a

talk titled “Black Corn,” which

traced the roots of several

corn-based dishes back to

Africa. During the talk, he boldly

declared, “I don’t care what

anyone says; shrimp

and grits came

from Mozambique.”

The statement came with

backup—he told of dishes

from that country involving

corn and shellfish, a

combination that appeared long

before anyone in Charleston

was eating it for breakfast.

Like other dishes and uses for

specific ingredients, the

combination was carried in

the minds of the enslaved who

were forcefully brought to the

New World during the centuries

of the transatlantic slave

trade. Because much of that

trade landed in the Charleston

and other Southern ports, it

makes sense that the dish

gets pinned to the region.

But the threads that should

connect today’s shrimp and

grits to those African origins

have all but disappeared.

DECIPHERING THE ORIGINS

From those beginnings, the

dish eventually moved into

the plantation kitchens of the

Lowcountry.

Recognition of the dish’s origin

and those who carried it from

humble cooking methods to

restaurant tables, begins to

paint a more pointed picture

of Southern cuisine as a whole.

Most of the dishes we identify

as Southern, iconic, and classic,

like shrimp and grits, are

the result of mixed cultures

and influences. It’s not a

comfortable history, but it’s one

that needs to be acknowledged.

The fact that the dish was easy

to prepare—ground corn cooked

down in water, shellfish heated

and placed on top—made it a

natural staple for a laborer’s

diet. A few cups of ground corn

might have been part of a

weekly ration. Creek shrimp

could be hand-caught,

unbeknownst to the

distributor of rations. Those

who worked as fishermen in

the Lowcountry would often go

out for long hauls—twelve- or

twenty-four-hour stretches—

which required them to bring

any necessary provisions out

with them on the boat. They’d

call it a one-pot, carrying a

single pot that contained all

their food for the trip. Grits

(continued on page 28


Garlic Salmon

Sardine Midnight Pasta

INGREDIENTS

DIRECTIONS

INGREDIENTS

DIRECTIONS

• 4 wild caught salmon fillets

about 1/2 lb or 250 g each, skin

off or on

• 1 tbsp fresh squeezed lemon

juice, (plus extra to serve)

• Salt and pepper, to season

• 1/2 tsp paprika (mild, sweet or

smokey)

• Lemon wedges to serve

• 2 tbsp of butter

• 4 cloves garlic minced

• 4 tbsp honey

• 1 tbsp water

• 2 tsps soy sauce

1. Arrange oven shelf to the middle of your

oven. Preheat oven to broil/grill settings

on medium heat.

2. Season salmon with salt, pepper and

paprika. Set aside.

3. Heat the butter in a skillet or pan over

medium-high heat until melted. Add the garlic

and sauté for about a minute, until fragrant.

Pour in the honey, water and soy sauce; allow

the flavours to heat through and combine.

Add in the lemon juice; stir well to combine

all of the flavours together.

4. Add the salmon steaks to the sauce in the pan;

cook each fillet (skin-side down if there's any

skin) for 3-4 minutes or until golden, while

basting the tops with the pan juices. Season

with salt and pepper, to taste (if desired).

5. Optional -- Add the lemon wedges around the

salmon (adds a stronger lemon taste).

6. Baste salmon one more time then transfer

the pan to your oven to broil/grill for a further

5-6 minutes, or until the tops of the salmon

are nicely charred, and the salmon is cooked

to your liking.

• 1 lb of spaghetti

• 8 tbsp olive oil, divided

• 2 cloves garlic, peeled and

sliced

• 1/2 tbsp red pepper flakes

• 4 oz sardines, minced

• Zest and juice of 1 lemon

• 1 breadcrumbs

• 3/4 cup fresh mint leaves,

finely chopped

• Kosher salt and freshly ground

black pepper, to taste

1. Bring a large pot of water to a

boil over medium-high heat.

Season with salt. Add the

spaghetti to the water and

stir occasionally. Cook 1

minute less than the package

instructions. Drain and

reserve 1 cup of pasta water.

2. Place a saute pan over

medium heat and add 2 tbsp

of olive oil. Add the

breadcrumbs and toast until

golden and crispy. Remove

from the heat and set aside.

3. Preheat a 12-inch skillet over

medium heat. Add 6

tbsps of olive oil, garlic, red

pepper flakes, anchovies,

and lemon zest and cook,

stirring occasionally for

4-5 minutes, until

melted and

aromatic.

4. Increase the heat to

medium-high and add the

pasta water. Stir vigorously,

and add the pasta, tossing to

coat the spaghetti. Remove

from heat and add the lemon

juice. Garnish with

breadcrumbs and mint.

7. To serve, drizzle with the sauce and

a squeeze of lemon juice. Serve

with steamed vegetables;

over rice or with a salad.


Cod with

Lemon &

Garlic

INGREDIENTS

• 1 1/2 lb Cod fillet

pieces (4-6 pieces)

• 5 garlic cloves,

peeled and minced

• 1/4 cup chopped fresh

parsley leaves

FOR COATING

• ¼ cup all-purpose flour

• 1 tsp ground coriander

• 3/4 tsp sweet Spanish paprika

• 3/4 tsp ground cumin

• 3/4 tsp salt

DIRECTIONS

1. Preheat oven to

400 degrees F.

2. Mix lemon juice, olive oil, and

melted butter in a shallow

bowl. Set aside.

3. In another shallow bowl, mix

all-purpose flour, spices, salt

and pepper. Set next to the

lemon juice mixture.

4. Pat fish fillet dry. Dip fish

in the lemon juice mixture

then dip in the flour mixture.

Shake off excess flour.

Reserve the lemon juice mixture

for later.

5. Heat 2 tbsp olive oil in a cast

iron skillet over medium-high

heat (watch the oil to be

sure it is

shimmering but not smoking).

Add fish and sear on each

side to give it some color, but

do not fully cook (about a

couple minutes on each side)

Remove from heat.

6. To the remaining lemon juice

mixture, add the minced

garlic and mix. Drizzle all over

the fish fillets.

7. Bake in the heated oven for

until it begins to flake easily

with a fork (10 minutes should

do it, but begin checking

earlier). Remove from heat

and sprinkle chopped parsley.

INGREDIENTS

• 3/4 (12 oz) package egg noodles

• 11/2 cups and 2 tbsps frozen green peas

• 11/2 (10.75 oz) cans condensed cream of

mushroom soup

• 11/2 (5 oz) cans tuna, drained

• 3/4 onion, chopped

• 8 slices American processed cheese

• ground black pepper to taste

DIRECTIONS

1. Bring a large pot of water to a boil. Add

noodles and frozen peas. Cook until noodles

are al dente, drain well. Return noodles

and peas to the pot.

2. Mix soup, tuna fish, onions, processed cheese

and pepper into the pot. Stir constantly until

all of the ingredients are well mixed and the

cheese has melted. Serve.

• 1/2 tsp black pepper

Tuna

Casserole


Shrimp &

Grits

INGREDIENTS

• 2 cup low-sodium chicken broth

• 2 cup water

• Kosher salt

• 1 cup corn grits

• 4 tbsp. butter

• 1 cup shredded cheddar

• Freshly ground black pepper

• 6 slices bacon

• 1 lb. large shrimp, peeled and deveined

• 1 tsp. dried oregano

• 1/4 tsp. paprika

• 4 green onions, thinly sliced, plus

more for garnish

• 2 cloves garlic, minced

• Juice of 1/2 lemon

DIRECTIONS

1. In a medium saucepan, bring chicken broth

and water to a boil and season generously with

salt. Reduce heat so mixture is at a simmer

then whisk in grits. Simmer, stirring often,

until grits have absorbed liquid and are very

tender, 10 minutes. Stir in butter and cheese,

then season with salt and pepper.

2. Meanwhile, in a large skillet over medium

heat, cook bacon until crispy, about 8 minutes.

Leave about 2 tbsps bacon fat in skillet

and drain bacon on a paper towel-lined plate

before chopping into small pieces.

3. Season shrimp with oregano and paprika

then add shrimp, green onions, and garlic to

skillet. Cook, stirring occasionally, until

shrimp is pink and cooked through, about

4 minutes. Stir in lemon juice.

4. Serve shrimp over grits and

top with chopped bacon.

18 | SEASIDE SERENADE

Oceanic

Deals!!

50% off!

buy BOTH (1) Wild Caught Cod Fillet and

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and online!

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22 | SEASIDE SERENADE

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