Abbie Gellman — ICE Chef and R.D.

Breaking Down Brain Food

aday — Thu, 01 Apr 2021 17:37:59 +0000

Breaking Down Brain Food aday Thu, 04/01/2021 - 13:37 /sites/default/files/styles/width_1400/public/content/blog-article/header-image/salmon%20header_2.jpg.webp?itok=966bdUdG Our registered dietitian guides cooks through connections between ingredients and brain health. April 2, 2021

By Abbie Gellman — ICE Chef and R.D.

Feeling foggy, tired or in a generally bad mood may be directly related to what one eats. Several evidence-based research studies have looked at a variety of foods and nutrients to determine how they may affect mental health, cognition, mood and more.

The good news is that eating a well-balanced diet that includes a range of nutrients will likely boost your brain health! Here's how.

Omega-3 Fatty Acids

All fats are not created equal! Omega-3 fatty acids play an essential role in overall brain health, including cognition and mental health. There are two types of omega-3 fatty acids: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Areas with higher fish consumption have been associated with a lower prevalence of mood disorders and observational studies also show a positive correlation between fish intake and DHA plasma concentrations in healthy older adults and cognitive health. Seafood, such as oysters and mussels, and fatty fish, including salmon, sardines, trout and tuna, are some of the richest sources of omega-3’s. For those who do not eat seafood, flaxseed is a good source. However, a supplement may be necessary if you are not consuming seafood regularly. The recommended dosage is not exact and ranges from 300 to 2,000 milligrams per day, so be sure to consult with your physician.

A food-focused goal to increase your intake could be to add some canned tuna to your grain bowl, make at least one dinner every week seafood-focused, or top that avocado toast with some smoked trout.

B Vitamins

Research shows a connection between B vitamins and cognitive health. Some B vitamins, including folic acid, vitamin B6 and vitamin B12, control the levels of homocysteine in the blood. Homocysteine is an amino acid that is associated with an increased risk of Alzheimer’s when found in high levels. In addition, B-complex vitamins produce neurotransmitters, such as serotonin, and help regulate energy use in the brain.

Food sources of B vitamins include:

Whole grains (brown rice, barley, millet)
Meat (red meat, poultry, fish)
Eggs and dairy products (milk, cheese)
Legumes (beans, lentils)
Seeds and nuts (sunflower seeds, almonds)
Dark, leafy vegetables (broccoli, spinach, kale)
Fruits (citrus fruits, avocados, bananas)

A food-focused goal could be to aim for at least three colors on your plate at every meal. Since B-vitamins are found in a variety of foods, this can be a more general (and easy!) way to achieve your goal of eating B-vitamins.

Flavonoid Foods

Flavonoids are natural compounds of phytochemicals found in plant foods, aka antioxidants. They act as anti-inflammatories in the body, protecting neurons and possibly protecting and promoting memory, learning and cognitive function. They also have been shown to help the vascular system work properly and promote new cell growth in the brain.

So where’s the best place to find flavonoids? Fruits and veggies! Simply adding a bowl of berries to a meal or snack or throwing a handful of frozen fruit into your oatmeal can add a boost.

Choline Foods

Have you heard of choline? New research is exploring how it may have lasting effects on cognition and prevention of cognitive decline. Made by the body in small amounts, choline provides building material for several other important compounds with diverse functions and interacts with folate and other nutrients. It is also connected to neural networks associated with memory.

Foods with choline include eggs, meat, Brussels sprouts, broccoli, cauliflower, soymilk, wheat germ, peanuts and beans. Consuming these foods is a great way to get choline, though supplementation may be necessary for some, like vegans and vegetarians.

Still looking for ideas to boost your brain? Here are some additional tips and tricks:

Incorporate magnesium-rich foods into your day to help support sleep, such as sunflower seeds, pumpkin seeds, spinach and almonds.
Get your vitamin D level checked. Low levels are associated with mental health and depression. Vitamin D is found in egg yolks, fatty fish and sunshine, but a supplement may be necessary.

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Healthy-ish Valentine's Day Treats

aday — Fri, 05 Feb 2021 20:48:16 +0000

Healthy-ish Valentine's Day Treats aday Fri, 02/05/2021 - 15:48 /sites/default/files/styles/width_1400/public/content/blog-article/header-image/dark%20chocolate%20nut%20butter%20cups%20header.jpg.webp?itok=gFUteU5g ICE's registered dietitian shares three sweet and guilt-free recipes for the occasion. February 5, 2021

By Abbie Gellman — ICE Chef and R.D.

Chef Abbie Gellman, RD shares her take on dark chocolate peanut butter cups, honey-whipped ricotta with espresso and vegan rice pudding made with alternative sweeteners and nutrient-dense ingredients.

We’re already into February, which means Valentine’s Day is coming! For many of us, this brings sweet treats and sugary snacks. Chocolate has long been associated with love, so we shouldn’t completely reject it, right?

I love chocolate and other indulgences but overloading on too many processed foods and sugar can have a significant impact on our health. Added sugar has been shown to cause our blood sugar to spike and lead to feeling sluggish, being hungry again fairly quickly, breakouts and moodiness, among other things.

So how do we have our cake and eat it too? Craving a sweet snack or something special can be hard to ignore. Luckily, there are ways to cut down on total sugar and still enjoy dessert and other sweets. Vanilla extract, sweet spices such as cinnamon, ginger and clove, or fresh, frozen, canned and dried fruit are a great way to add some sweetness to a dish. Pairing sugary or sweet ingredients with nutrient-dense items, like the nut butter and ricotta cheese in the recipes below, is a great way to add additional vitamins and minerals to your dessert. Portion size can be extremely helpful here as well since a little can go a long way. No need to eat six peanut butter cups when one will suffice; you can even stash them in your freezer where they’ll stay fresh for up to three months.

Here are some recipes to satisfy your sweet tooth this Valentine’s Day.

Dark Chocolate Peanut Butter Cups

Yields 16 cups

These delightful two-ingredient peanut butter cups will be your new go-to for easy, quick sweet treats. Here I’m using peanut butter, but any nut or seed butter you like will work. Dark chocolate provides health benefits from phytochemicals called flavanols, which have been shown to help reduce blood pressure and increase insulin sensitivity in adults. These benefits come from the cacao, so the higher the percentage the better; I recommend using at least 70% cacao dark chocolate. Along with flavanols, cacao also contains copper, zinc, magnesium and iron.

1 1/2 cups 70%+ dark chocolate chips
1/2 cup nut butter

Directions

Place chocolate in a microwave-safe bowl. Microwave for 30 seconds, stir and continue for 10-second intervals until melted.
Place 16 mini muffin liners on a baking sheet or in a large container that will fit in the freezer. Spoon a teaspoon of chocolate into each and place in the freezer for 5 minutes until set.
Remove from freezer and add 1-2 teaspoons of nut butter to each then add another 1-2 teaspoons of chocolate on top of the nut butter layer.
Place back in freezer and allow to set, approximately 15 minutes. Store in freezer until ready to eat.

Note: You can also melt the chocolate over indirect heat using a double boiler if preferred.

Honey Whipped Ricotta with Espresso

Yields 2 servings

Sweetened with honey and topped with chocolate chips, this dessert is sure to be a crowd-pleaser. Adding a shot of espresso (or coffee) gives this dessert a pop of flavor. Paired with some chocolate chips makes this taste luxurious and creamy. You can also add fresh fruit like raspberries and strawberries in addition to or in place of the chocolate.

Ingredients

8 ounces ricotta cheese
2 tablespoons honey
2 tablespoons espresso
1 teaspoon 70%+ dark chocolate chips or chocolate shavings

In a bowl, whip together the ricotta and honey until light and smooth. This may take ~4-5 minutes.
Spoon into two dessert bowls. Drizzle 1 tablespoon espresso into each dish and sprinkle with chocolate chips or shavings.

Vegan Rice Pudding

Yields 4-6 servings

This one-pot dessert is delicious served warm or cold. Serve with fresh berries, cinnamon and a dollop of whipped cream or, to keep it vegan, whipped coconut cream. For this recipe, look for coconut milk found in a carton versus the can. The carton coconut milk has a higher water content and lower fat content than its cousin in the can. I also often use maple sugar instead of granulated sugar or brown sugar. Sugar is sugar, but maple sugar provides a subtle maple flavor as well as some nutrients such as iron and magnesium.

Ingredients

2/3 cup arborio rice rinsed and drained
1 quart coconut milk carton or almond milk (or a mixture of the two)
1 cinnamon stick
1/2 teaspoon kosher salt
1/4 cup maple sugar
1/3 cup raisins, optional
1/2 teaspoon ground cinnamon, for garnish

Directions

In a large saucepan over medium-high heat, add rice, coconut milk, cinnamon stick, salt and sugar. Mix together well and allow to just boil then decrease heat to low, cover, and cook for 25-30 minutes. Check occasionally and stir.
Add raisins (optional) and cook for an additional 15 minutes, stirring frequently until creamy and the liquid is mostly evaporated. If liquid evaporates too quickly, add some to the rice mixture.
Serve warm or cold, garnished with ground cinnamon.

Note: If you do not have cinnamon sticks you can follow the ratio of: one, 3-inch cinnamon stick equals a 1/2 teaspoon of ground cinnamon. So, add about a 1/2 teaspoon of ground cinnamon while the vegan rice pudding cooks.

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All 51�Թ� Chickpeas

aday — Wed, 06 Jan 2021 18:08:02 +0000

All 51�Թ� Chickpeas aday Wed, 01/06/2021 - 13:08 /sites/default/files/styles/width_1400/public/content/blog-article/header-image/chickpeas%20header.jpg.webp?itok=uOV8LeS8 ICE's registered dietitian explores the trending garbanzo bean. January 11, 2021

By Abbie Gellman — ICE Chef and R.D.

Chickpeas, also known as garbanzo beans, are legumes with a unique shape. They have a delicious nut-like flavor and a texture that is buttery while slightly starchy, a versatility that makes the plant protein ideal in a variety of dishes, including two legume recipes.

Are Chickpeas and Garbanzo Beans the Same?

Yes, the seeds are often seen in Indian and Middle Eastern cuisine, such as curry, hummus and falafel. Though most are accustomed to seeing chickpeas in a tan or beige color, there are red, green, black and brown varieties available.

Nutrient-dense chickpeas are a very good source of complex carbohydrates, dietary fiber, folic acid and manganese. They are also a good source of plant-based protein, iron, magnesium, copper and zinc. Garbanzo beans contain molybdenum, a trace mineral that helps the body detoxify sulfites, a preservative commonly found in wine and deli meats.

Carbohydrates, in addition to protein and fat, are the macronutrients we need to fuel our bodies. Carbohydrates are our main source of energy, and complex carbohydrates are made up of sugar molecules that are strung together in long chains. Their complex structure and high dietary fiber content mean they take longer to break down in the digestive tract, promoting steady blood sugar levels and keeping us full and satiated longer.

How to Store Chickpeas

Dried chickpeas can be found in bulk bins and packaged varieties. Store them in an airtight container and keep them in a cool, dry place; they should last up to one year. Canned chickpeas can be found in low or no-sodium varieties and also stay at least one year in the pantry. To get rid of sodium, they should be drained and rinsed before using. Once cooked, chickpeas can be stored in the refrigerator for up to five days in an airtight container or frozen in a resealable freezer bag for up to six months.

Chickpea flour is also available, but it is best to buy a version that is made from milled cooked beans. If the flour is made from milled raw beans, this may be more difficult to digest and create issues when eaten. Many grocery stores carry chickpea flour in the gluten-free area, but if you cannot find it there, it is also readily available online.

Aquafaba is another derivative of chickpeas that is becoming popular, especially among vegans. This is the leftover liquid from cooked chickpeas, either from a can or the reserved cooking liquid when you cook dried chickpeas. It is whipped and used as a replacement for egg whites in a variety of recipes, including baked goods and vegan mayonnaise (a butter alternative).

How to Prepare Dried Garbanzo Beans

Dried garbanzo beans or chickpeas should be picked through and rinsed. Depending on the cooking method, it is recommended to first soak them in water for at least four hours or overnight, typically in the refrigerator. Soaking is not required, but it dramatically cuts the cooking time.

To cook stovetop, drain and rinse soaked beans and place in a pot with water. The ratio of three to four cups of water per one cup of chickpeas works well. Bring to a boil then lower to a simmer and cook, approximately two hours for soaked beans and three hours for unsoaked beans, until cooked through but not mushy.

Chickpeas can also be cooked in a pressure cooker, which takes less time than the stovetop version. Soaked chickpeas can often be cooked in 10 minutes in an electric pressure cooker, but refer to your appliance’s guide for details on your specific cooker.

Food Trends 2021

Chickpeas have become very popular over the last year and will continue that path throughout 2021 and beyond. They’re popping up in a range of products on grocery store shelves nationwide – and not just hummus: chickpea cereal, chickpea tofu and chickpea tortillas are available. Keep an eye out for classic comfort foods, from chips to ice cream to pasta, that contain chickpeas as a major ingredient.

Cooking with Chickpeas

Chickpeas are a great addition to many dishes and can be used in a variety of ways, such as pureed for hummus, in a stew or chili, or as part of a salad. Here are two other ways I like to use chickpeas for a twist on the usual, both from my cookbook, "The Mediterranean DASH Diet."

Farinata

Yields 6 servings

Farinata is an Italian crepe, a sort of thin, crispy-edged pancake made from chickpea flour.

2 cups cold water
1 cup chickpea flour
1⁄2 teaspoon kosher salt
1⁄4 teaspoon freshly ground
Black pepper
3 1⁄2 tablespoons extra-virgin olive oil, divided
1⁄2 onion, julienned
1⁄2 cup fresh herbs, chopped (thyme, sage and rosemary are all nice on their own or as a mix)

In a large bowl, whisk together the water, flour, salt and black pepper. Add 2 tablespoons of the olive oil and whisk. Let the batter sit at room temperature for at least 30 minutes.
Preheat the oven to 450 F. Place a 12-inch cast-iron pan or oven-safe skillet in the oven to warm as the oven comes to temperature.
Remove the hot pan from the oven carefully, add 1⁄2 tablespoon of olive oil and 1/3 of the onion, stir, and place the pan back in the oven. Cook, stirring occasionally until the onions are golden brown, 5 to 8 minutes.
Remove the pan from the oven and pour in 1/3 of the batter (about 1 cup), sprinkle with 1/3 of the herbs, and put it back in the oven. Bake for 10 minutes, or until firm and the edges are set.
Repeat with remaining ingredients.

Recipe

Roasted Za’atar Chickpeas

Yields 8 servings

Roasting chickpeas transforms the texture, changing the entire structure of the bean. These crunchy, fiber-rich chickpeas are perfect for a snack, party appetizer, or as topping on a salad. This simple recipe uses za’atar as the main spice, but you can try other spices or whatever you have on hand. For a spicier mix, try a little cayenne pepper. Dried sage adds a touch of herby sweetness. For smokiness, add a dash of smoked paprika.

Ingredients

3 tablespoons za’atar
2 tablespoons extra virgin olive oil
1⁄2 teaspoon kosher salt
1⁄4 teaspoon black pepper, freshly ground
4 cups cooked chickpeas, or 2 (15-ounce) cans, drained and rinsed

Directions

Preheat the oven to 400 F. Line a baking sheet with foil or parchment paper.
In a large bowl, combine the za’atar, olive oil, salt and black pepper. Add the chickpeas and mix thoroughly.
Spread the chickpeas in a single layer on the prepared baking sheet. Bake for 45 to 60 minutes, or until golden brown and crispy. Cool and store in an airtight container at room temperature for up to 1 week.

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Loved the article!

Submitted by Ben Capouya on January 13, 2021 8:25pm

Thank you for creating this masterful manifestation of wisdom and practical knowledge! I will be trying these recipes out soon! Grateful for this!

Chick peas

Submitted by Sherryl Brodsky on January 15, 2021 10:21am

Hi,

Thank you so much for your article.

I have been eating Chickpeas my entire life.

My mother was Moroccan, she used them in many recipes.

She made a delicious Chick pea Soup, with Garlic.

it was yummy.

To my dismay I don’t have her recipe.

Do you have a recipe for a Chickpea Soup?

My email is sgbrodsky13@verizon.net

Thank you.

Sincerely,

Sherryl Greenberg Brodsky

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Healthy Thanksgiving Sides and Sweets

aday — Wed, 18 Nov 2020 17:58:07 +0000

Healthy Thanksgiving Sides and Sweets aday Wed, 11/18/2020 - 12:58 /sites/default/files/styles/width_1400/public/content/blog-article/header-image/Brussels%20sprouts%20header.jpg.webp?itok=bSrVtYsd Pro tips for health-conscious holiday meal prep. November 9, 2021

By Abbie Gellman — ICE Chef and R.D.

When I’m dreaming about holiday food, Thanksgiving is by far my favorite. In my world, nothing beats a plate of turkey, its partners on the side and the grand finale — dessert. As a registered dietitian and chef, I spend most of my time focusing on making food delicious and nutritious.

I don’t believe that there are bad foods and tend to focus more on an everything-in-moderation approach, but holiday meals can easily become excessive and leave you feeling overstuffed and tired.

So how do we get all the goodies without going overboard? Enter fruits and vegetables. I look to the sides and the dessert as opportunities to get creative and amp up the healthy side of things.

Let’s tackle sides first. Here are some ideas for healthy Thanksgiving sides that will be sure to please even the most traditional Thanksgiving guests.

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Go raw: A fresh salad made with greens, a variety of chopped vegetables and a crisp dressing is a great way to add vegetables to the meal. Throw in some toasted hazelnuts for crunch, and you’ll have a winner. A riff on a Caesar salad is also a great option. Shaved raw Brussels sprouts pair beautifully with a vegan Caesar dressing and toasted walnuts. Or make a slaw with shredded beets and apples or grated fennel, celery root and apple tossed in a vinaigrette. Having a side that doesn’t require the stove or oven will allow you some wiggle room if timing becomes an issue and can be easily prepped the day ahead.
Swap out the high-fat dairy: Mashed potatoes are often full of butter and cream. Swap out the cream and use reduced-fat milk in its place or remove the cow’s milk dairy entirely and look to vegetable broth and herbs or plant-based milk.
Skip the casseroles: Many casseroles, such as green bean casserole or potato gratin, contain a lot of ingredients that are high in fat and calories. A great replacement could be sautéed garlic and green beans topped with crispy shallots. Roasted vegetables are always a crowd-pleaser as well. Try some parsnips and tricolor carrots roasted with olive oil, salt, pepper and a touch of maple syrup.

Healthy Thanksgiving Desserts

I like to integrate fruit into desserts wherever possible. While it may be difficult to veer from the traditional pumpkin or pecan pie, adding in some lighter, fruit-based options can help to round out the meal.

One of my favorite fruits to use for dessert or sweet treats is the pear. Pears are full of nutrients, such as fiber and vitamin C, taste great and hold up well when cooked. Pears can be used in a free-form galette with an almond-flecked crust or as the highlight of a lighter, egg-based custard “pie.” Perhaps one of my favorite ways to cook pears for dessert is poaching. It is a simple dish to make, can be prepared ahead and fills up the kitchen with a cozy, warming aroma. The following recipe for my pomegranate poached pears is a family favorite.

Pomegranate Poached Pears

Yields 6 servings

1 1/2 cups pomegranate juice
3/4 cup dry red wine
1/3 cup maple sugar or maple syrup
1 cinnamon stick
4 whole cloves
3 medium pears
1 tablespoon orange zest
4 slices orange

Optional topping:

1/2 cup plain Greek yogurt
2 tablespoons crème fraîche, mascarpone or ricotta
1 teaspoon orange zest

In a large high-sided skillet or saucepan, add pomegranate juice, wine, maple sugar, cinnamon stick and cloves, and mix well. Cover, turn heat to high and bring to a boil, then reduce heat to low and simmer, stirring occasionally.
Peel pears, leaving stem attached. Using a melon baller or metal spoon, core the bottom of the pear.
Add pears, orange zest and orange slices to the skillet. Cover and cook 15 minutes, turning pears occasionally, until tender when pierced at the thickest part.
Cool pears in the skillet then transfer pears and liquid to a container. Refrigerate for 30 minutes or longer.
In a bowl, whip together yogurt, crème fraîche and orange zest.
Cut pears in half.
To serve, place one half of a pear in a bowl, top with yogurt mixture and spoon some poaching liquid around the pear.

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All 51�Թ� Kohlrabi

aday — Wed, 15 Jul 2020 18:49:59 +0000

All 51�Թ� Kohlrabi aday Wed, 07/15/2020 - 14:49 /sites/default/files/styles/width_1400/public/content/blog-article/header-image/kohlrabi%20header.jpg.webp?itok=XUkx014E ICE's chef and dietitian offers a primer on broccoli and kale's lesser known vegetable relative. July 16, 2020

By Abbie Gellman — ICE Chef and R.D.

Have you heard of kohlrabi? If you’re a member of a local CSA (community supported agriculture) farm and receive regular deliveries of seasonal produce, then you are likely familiar with this often unknown vegetable. Or you may have seen it at a farmers market and wondered what it was and how to use it. No, that’s not an alien vegetable, and yes, it is delicious, healthy and versatile!

Kohlrabi looks similar to a turnip, generally round in shape with leaves growing out of one end; both the ball and leaves are edible. Kohlrabi can range in color from white to green to purple and is generally the size of a baseball. Treat the leaves just as you would another hearty, leafy green like collards or kale. The root part is mild, juicy and sweet and may remind you of a variation of jicama. It has a texture similar to a radish, without being spicy, and it has a cool, crunchy flesh and velvety leaves.

Kohlrabi is part of the Brassicaceae family, which includes broccoli, Brussels sprouts, cauliflower, collard greens and kale. It is packed with nutrients, including dietary fiber, vitamin C, several B vitamins, copper and potassium.

How to Select and Store Kohlrabi

Kohlrabi is generally available June through September, throughout prime farmers market seasons. Follow these tips to select and store your kohlrabi:

Look for an even, round shape and greens that look fresh and not wilted.
Avoid any kohlrabi with gashes and bruises in the skin.
Once you get home, cut the greens off and store them separately from the kohlrabi root in a crisper drawer.
Peel the kohlrabi root before using.

Ways to Use Kohlrabi

Kohlrabi has versatile applications. Here are some preparation ideas to get you started:

Slice and add it to raw vegetable salads or as part of a crudités platter.
Grate it and use in a slaw.
Dice the root to roast with some olive oil, salt and pepper.
Boil and mash it with some potatoes or on its own.
Use in place of potatoes in a baked gratin dish.
Saute the leaves with oil, salt, pepper and garlic.

Here’s a simple kohlrabi recipe to get you started.

Kohlrabi Apple Slaw

Yields 6 servings

3 tablespoons extra-virgin olive oil
2 tablespoons white wine vinegar
1 teaspoon honey
1 lime, zest
1 teaspoon kosher salt
1/4 teaspoon ground black pepper
3 kohlrabi, peeled and grated
2 Granny Smith apples, diced
1 cup celery, diced
3 scallions, white/light green parts, sliced thin

Combine oil, vinegar, honey, zest, salt and pepper in a large bowl and whisk.
Add kohlrabi, apple, celery and scallion whites to bowl and mix thoroughly.
Garnish with scallion greens.

Pro Tips:

I always turn to honey and maple syrup as my sweeteners of choice. These ingredients provide nutrients, such as magnesium, zinc and antioxidants. They also impart flavor components, adding depth and complexity to a dish.

If you’d like to take it up a notch, feel free to use a spiralizer. Both the apples and kohlrabi can be spiralized for a fun twist.

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Kohlrabi Stuffed! Hungarian style!

Submitted by Erika Felsoory on July 28, 2020 2:27pm

Love Kohlrabi! Grew up with it in Salzburg Austria

my Hungarian mother taught me how to make Stuffed Kohlrabi, same as Stuffed Canage leaves. Just more effort to melon scoop out the center of each Kohlrabi. But it’s the best fish ever. Using the leaves cooked with potatoes & a cream sauce. Fine dinging!!!

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How to Establish Your Online Presence

aday — Sun, 17 May 2020 17:33:19 +0000

How to Establish Your Online Presence aday Sun, 05/17/2020 - 13:33 /sites/default/files/styles/width_1400/public/content/blog-article/header-image/online%20presence%20header.jpg.webp?itok=P0comlbg Practical advice for culinary professionals developing a digital brand presence with a website and social media. May 18, 2020

By Abbie Gellman — ICE Chef and R.D.

So you want to start a blog, Instagram or YouTube channel. In today’s online world of websites and social media, establishing an online presence is often a vital part of creating and marketing your professional persona or personal brand. The world of tech and all that comes with it can be tiring, overwhelming and confusing. However, it can also be rewarding, a way to build your professional profile, add to your skill set and even have some fun along the way.

Here’s the step-by-step process:

Set Goals

First and foremost, what is it you are trying to convey and why should people listen to you? Are you starting a new catering or private chef business and want to attract customers? Or are you interested in recipe development and want to use an online presence to showcase your ideas and attract followers? Don’t build an online presence without knowing your overall purpose or just because you think you have to do it. It is important to really sit down and write out a clear vision of the “W’s”: who, what, why and where.

Who are you? Who is your ideal audience?
What are you offering? What messages are you trying to convey?
Why should people listen to you and engage with you?
Where is the best place for your voice to be heard and to showcase your skills?

This is by no means an easy task, but it is vital to long-term success.

Choose Your Platform

Being on social media seems to be a necessary evil these days. With over 3 billion people on social media worldwide, it can be a critical way to help get your name and ideas out into the world. Social media can also be a great way to build a reputation and credibility and to showcase your brand and work. Bottom line, people will always head to social media channels to see what you’re putting out into the world, so you may as well be there to show them, right?

Now here’s a key point: You can’t be everywhere all the time. It’s helpful to narrow your options down to one or two online channels to start and go from there. Trying to be everywhere is likely to spread you thin and cause stress. Whereas focusing on one or two platforms helps you to focus on that audience and learn what resonates with them using analytics. The primary platforms to think about are a website or blog and social media channels. Here’s a quick overview for each.

Website

A website, from the most basic to advanced, should contain information about you, your company or brand, and the business. What information will people need and want when they visit your site? For example, a foodservice business such as a restaurant can provide menus, hours, location and contact information.

You may use a website to publish your digital portfolio, share original recipes or document research and development. There are many services available to help create your own website, including WordPress, Wix and Squarespace. A basic website can be easy to set up. However, if you plan to have a more sophisticated site, such as one that sells goods or services, you may need to hire a web developer.

If you choose to have a website, I recommend you learn more about search engine optimization (SEO). This is essentially how search engines, such as Google, find your site and anything you publish on it. The purpose is to make it easy for search engines to find your site which, in turn, brings people, also known as traffic. There are a variety of methods you can use to improve your website and drive traffic. SEO is an ongoing process, so it is always a good idea to educate yourself on the basics right off the bat.

Social Media

Not all social media platforms will be relevant to your business or goals. The main ones to consider are Instagram, Facebook, Twitter, Pinterest and YouTube. Here’s a quick run-down of each:

Twitter is primarily text-based. It is generally a place to post news and tips or have interactive conversations.
Instagram is a photo-based site but has some options for short and long videos as well as live streaming. It is most popular with people ages 18 to 35, so it is important to think about your target demographic.
Facebook can showcase text, photos and videos as well as drive traffic to your site or other links.
Pinterest is primarily a photo-based channel which tends to do best with beautiful pictures that link to something users need or want. Recipes do very well here, but you will need a site for everything to link to. Ultimately you’ll be driving traffic from Pinterest to your site. Pinterest has a largely female demographic, which is something to consider when determining your target audience.
YouTube is 100% video content if you’re planning to focus on filming videos, documenting demonstrations or showcasing your personality for on-camera hosting.

Consistency and Creating Value

Once you’ve settled on where you are launching your online presence, being consistent and creating value are key. The more content you produce, the more opportunities exist for you to show up online. But don’t just throw things up without making sure they are a reflection of what you want to put out into the world. Strive to make it compelling content that spurs people to comment, share and generally engage, which is a key to promoting you, your brand or your business.

The first step is to determine a posting schedule that works for you. For example, a new recipe blog post every Friday, a live cooking demo on Facebook every Wednesday at 4 p.m., or three Instagram recipe photo posts every week.

The second part, creating value, can be a bit more tricky. Think about your audience and who you are trying to attract. Is it a beginner cook or someone who feels at home in the kitchen? Are you trying to display your beautiful baked goods to reel in a client who will purchase in bulk from you or is it a healthy meal aiming to find some private chef clients? Ultimately you want your audience to be engaged and keep coming back. The way to get there is by regularly providing posts they are interested in and keeping them engaged. Convey a consistent voice and message.

Be Patient

We’ve become used to immediate gratification in today’s world. However, social media followers don’t all show up at once, posts don’t always go viral, and site traffic doesn’t blow up overnight. Slow and steady wins the race and patience is indeed a virtue.

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Learn more about the business of food in Restaurant & Culinary Management.

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