46 minute read
Dr. Food
Avocado Rx
Good eating can feel like therapy. For some people with chronic health conditions, it actually is.
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BY LINDSEY FRISBIE, RD, LD
It’s likely you’ve heard buzzwords like keto and paleo over the past few years. They’ve become somewhat of a cultural phenomenon, popularized in bestselling books and specialty food products. Flashy advertorials featuring celebrities and social media influencers proclaim that going keto changed their lives, helping them to “lose weight and feel more energized!”
What often gets lost behind headlines about trendy diets is the medical, or therapeutic, use of such diets to help treat specific health conditions. This is where taking a deeper dive and studying the history and science behind these eating styles is important. Adapting your diet to adhere to ketogenic or paleo principles is not meant for everyone, but many individuals have relied on therapeutic benefits of such diets over the past century in order to be able to live a safe and healthy life.
The origins of what we call keto today date back to the early 1920s when Dr. Russell Wilder of the Mayo Clinic coined the term “ketogenic diet.” He was the first to use ketogenic therapy to help treat epilepsy in children. Epilepsy is a neurological condition of the brain resulting in seizures; oftentimes, the cause of the seizures isn’t known, but may be related to genetics, brain injury, illness or abnormal brain development. The “classic” ketogenic diet involves a specially designed high-fat, low-carbohydrate diet that is prescribed by a doctor and monitored closely by a registered dietitian. More specifically, the diet usually has a 4:1 ratio of fat to carbohydrates and protein combined. Approximately 90% of calories come from fat, with 6% from protein and 4% from carbohydrates. For comparison purposes, a standard American diet contains about 45%-65% of calories from carbohydrates. This classic ketogenic diet is still widely used today in children whose seizures have not responded to medication and requires careful measuring and weighing of all food and liquids consumed.
Locally, it’s prescribed at the University of Iowa Stead Family Children’s Hospital, which is home to Iowa’s only Level 4 epilepsy center with state-of-the-art technology and therapies to both diagnose and treat complex cases of epilepsy. Stephanie Borst, MS, RDN, LD, is the primary registered dietitian who oversees pediatric patients on the ketogenic diet at the hospital. Working alongside a team of neurologists, nurses and nurse practitioners, she sees children from infancy to adolescence.
“The youngest patients we’ve had to get started on the diet have been between four to five months of age,” said Borst. When asked how long patients typically stay on the diet, she reports, “We do say, at a minimum, to try it for three months. It may take a three-month trial period on the diet so that we can see if it is working for that patient. If it’s working to help control seizures, then most patients can plan to stay on it for at least two to three years.” Furthermore, “If the diet is working and the patient is not having any side effects, they may stay on it longer than two to three years.”
The goal of eating a ketogenic diet—characterized by a high fat and low carbohydrates—is to get the body into a state known as ketosis. Carbohydrates are our body’s primary source of energy. When you eat carb-rich foods, the body breaks them down into individual sugar molecules called glucose. The pancreas then releases insulin, a hormone that allows glucose to enter cells to provide you with energy. Any excess glucose is delivered to the liver and stored as glycogen. When the body is deprived of carbohydrates, insulin secretion is reduced and glycogen stores get depleted. During
Frankie Schneckloth / Little Village
The KETO Kitchen 116 E Washington St., Iowa City, 515-639-3702, theketokitchenia.com
Mo Nasr, Keto Master
Speak with Mo Nasr for a few minutes and it’s plain to see he’s an exuberant and confident young man with a passion for helping others. For Nasr, owner of Keto Kitchen, adopting a ketogenic diet was a major turning point. After significant weight loss and a noticeable improvement in the myriad health issues he’d been plagued by for years, he’s on a mission to help others feel better, too. “Growing up, I had really bad asthma and used an inhaler; it was hard to even make it up a flight of stairs. I was prediabetic and had food allergies. I was diagnosed with eczema. I was depressed. I was really, really overweight,” Nasr remembers. After a particularly discouraging period, Nasr said he gave up on any real change. He let his health go and saw his weight balloon. Trendy fad diets are a dime a dozen, but after hearing success stories others had experienced with the keto diet, Nasr decided to look into it, mostly to see if he could debunk it. After months of research, he came to understand the science behind the principles and decided he wanted to try it himself. Nasr followed a strict keto diet for three years and lost over 140 pounds, but he said there were other significant benefits aside from the dramatic weight loss. “After three months on the diet, I remember thinking, ‘My brain feels better!’ I was able to process and recall things more quickly. I was emotionally in control. I looked and felt better,” he said.
For Nasr, the high-fat, low-carbohydrate diet offered a solution to a very real problem. Rather than looking at it as a temporary fix, it quickly became a lifestyle for him, one he was eager to share with others. That’s his ultimate goal with Keto Kitchen: “How can I help as many people as possible feel well-fed, well-maintained and healthy?” Nasr asks. His downtown Iowa City restaurant offers an assortment of low-carb substitutes for carb-heavy comfort foods that can be hard to give up when making the switch to keto, making it easier for those who are curious to get started. His wife Dani Rose is the creative force in the kitchen. Look for her low-carb lasagna loaded with vegetables, chicken tenders with a housemade “breading,” or breakfast sandwiches on almond flour toast. If you’re on the hunt for something to satisfy your sweet tooth, sample the cheesecake, cookies or chocolate waffles. Rest assured everything hits the macros and what the food lacks in carbohydrates, it more than makes up for in quality and flavor. ketosis, instead of breaking down carbohydrates into glucose for fuel, the liver converts fat into ketone bodies, compounds that are formed when fat in your food or fat stored in your body is broken down. These ketones replace glucose as the body’s primary source of energy.
While following the keto diet, one can expect to eat fat from nuts, avocados, eggs, butter, cream, cheese, fatty fish, red meat, poultry and oils like extra virgin olive oil and coconut oil. Small amounts of non-starchy vegetables like leafy greens, bell peppers, tomatoes and celery are eaten while foods rich in carbohydrates, including grains, beans, fruit and starchy vegetables are excluded. Borst says that people often don’t realize just how much fat is needed on the diet.
For general information and resources on epilepsy, Borst recommends checking out The Charlie Foundation. “They have pictures of meals and you can see that the meals are smaller in size because so much of the meal is fat and it doesn’t take up that much space. That is something I always talk to families about when switching from a general diet to a keto diet. They need to know that, yes, this meal is going to look smaller, but it’s not any less calories than what you’re used to.”
Variations of the keto diet began emerging in the 1970s. The Atkins diet, created in 1972 by Dr. Robert C. Atkins, is a low-carbohydrate diet plan but allows for more moderate protein intake and was developed as a weight reduction therapy. By the early 2000s, a mix between the Atkins diet and the classic ketogenic diet began to be studied at Johns Hopkins Hospital. Known as the Modified Atkins Diet (MAD), there are no restrictions on protein, fats are strongly encouraged and foods do not need to be measured or weighed, but carbohydrate intake is monitored to generally be less than 20 grams per day.
The MAD is helpful for families lacking the resources to adhere to a more restrictive keto diet. It is actively used in both adolescents and adults for seizure control, with studies showing it to be similar to the classic ketogenic diet in efficacy. Borst has done the MAD a handful of times herself.
“It helps me most because it gives me a full understanding of what my patients are going through,” she said. “As their dietitian, it helps me with some of those challenges for them like eating out and recipe and meal ideas. Every time I do it, I have a whole new understanding and new ideas for them because I’m trying new things myself.”
Beyond epilepsy, potential benefits of a ketogenic diet have been emerging for other health conditions. There are currently more than 70 trials underway or in the beginning stages looking at its impact on brain, cardiovascular and metabolic health. For individuals with Type 2 diabetes, adapting a very low carbohydrate diet may offer benefits in managing blood sugar and lowering A1C levels, with one review finding it may reduce or eliminate the need for medication.
The ketogenic diet has shown to induce rapid weight loss in patients with obesity. Initially, weight loss is mostly water weight because of the limited amount of carbohydrates in the diet, which hold onto water in the body. Further weight loss may be due to the satiety that comes with filling up with high-fat foods; research shows a keto diet may lead to fewer hunger pangs. Despite some findings that low carb diets may cause individuals to lose more weight compared to lower fat diets, there is a lack of long-term research that suggests a highly restrictive keto diet is better for weight loss than other diet plans. It’s also difficult to reach definitive answers on any diet because of the huge variations in how people’s bodies respond to different diets.
Accompanying keto in the headlines as of late has been the paleo diet. Often referred to as the “Caveman” or “Stone-Age” diet, the idea is that by eliminating modern highly processed foods, you can lose weight and avoid diabetes and heart disease. Basically, if a caveman didn’t eat it, you shouldn’t either. There is heavy debate about many aspects of
Frankie Schneckloth / Little Village
the diet, such as the variation in diets depending on regions, what foods truly existed in these “caveman” times, and how today’s modern fruits and vegetables bear little resemblance to prehistoric wild produce.
Due to these differences, you’ll find many variations of the diet. Overall, it is high in protein and fiber, moderate in fat, low to moderate in carbohydrates and low in sodium and added refined sugars. It includes a lot of grass-fed beef, fruits and vegetables, olive oil and omega-3-rich fish, nuts and seeds. While there are some randomized controlled trials showing short-term benefits of weight loss, decreased blood pressure, improved cholesterol and increased insulin sensitivity, many of these studies were short in duration with a small group of participants.
The paleo diet has garnered further attention for its potential to help control symptoms of multiple sclerosis (MS), a disease impacting the brain and spinal cord, which make up the central nervous system. In MS, the immune system attacks myelin, the protective layer that surrounds nerves. This results in communication problems between the brain and the rest of the body. Duration and severity of symptoms vary from person to person, but may include fatigue, memory problems, numbness, impaired coordination, vision loss and/or paralysis.
There is currently no cure for MS, with many individuals seeking therapy through their diet. One version of the paleo diet that has specifically been looked at to help ease symptoms and flare-ups is the Wahls Protocol, also known as the Wahls diet. It was created by Dr. Terry Wahls, Clinical Professor of Medicine at the University of Iowa, who ultimately reduced her own MS symptoms dramatically with a nutrient-rich paleo-style diet, filled with vitamins, minerals, antioxidants and essential fatty acids. The Wahls Protocol encourages grass-fed beef, wild fish, vegetables (especially leafy greens), colorful berries and fat from animal and plant sources.
Another contrasting eating style some individuals with MS have claimed to help manage their symptoms is the Swank diet. Created by Dr. Roy Swank in the 1950s, it is low in fat, particularly saturated fat, and focuses on lean fish, fruits, vegetables, whole grains and nonfat dairy products. Recently, with the help of the National Multiple Sclerosis Society, Dr. Wahls and a team at the University of Iowa conducted a study comparing the two diets in MS treatment. Both diets ended up being associated with a significant reduction in fatigue and improved mental and physical quality of life, showing how important diet and lifestyle has the potential to be in managing a chronic disabling disease.
While the benefits of using food as therapy for various health conditions is promising, it is important that whenever you are considering making significant changes to your diet to consult with your doctor and a registered dietitian. Not all diets are appropriate for everybody. Given the highly restrictive nature of ketogenic diets, factors including nutrient deficiencies, past medical history, any past eating disorders, access to food and current medications must all be taken into consideration. Working with qualified medical professionals can help you come up with a plan that’s right for you.
Eat the Day Away
Whether you’re from Eastern Iowa or just visiting, chances are there’s a fantastic restaurant you’ve never tried right around the corner. So get out there, support local and enjoy what the area has to offer! Don’t know where to start? Give these CR and IC restaurant itineraries a try.
CEDAR RAPIDS
First stop: Bea’s Cafe, 2727 6th St SW, Cedar Rapids, located in the former Riley’s location. It’s buzzing, which is always a good sign. Order eggs Benedict—opt for classic with Canadian bacon, or salmon. The hollandaise is rich and creamy, the salmon serving is very generous and the hashbrowns on the side are made just right. It’s definitely a great way to start the day.
If you’re craving something sweet after breakfast, why not a Donutland donut? Lu’s Deli, 1010 3rd St SE, Cedar Rapids in
Frankie Schneckloth
NewBo is a great spot to get your fix. Order a few of your favorites; the old fashioned sour cream and raspberry bismark receive high marks. Just a few steps down the block is Kismet Coffee & Bloom, 1000 3rd St SE Ste 1, Cedar Rapids, a new obsession for caffeine and floral enthusiasts alike. They have It’s sunrise; protein up and eat a serving of veggies while you’re at it. Deluxe Cakes & Pastries, 812 S Summit St, Iowa City, has some of the greatest quiche you’ll find anywhere, with a rich and buttery croissant crust that tempts you to ask the table beside you if they’re going to finish their flaky last bite. The quiche has a wonderfully seasoned flavor with that eggy texture in every mouthful. Deluxe has a delicious bacon and cheese quiche, but the veggie variety is beautifully flavorful, too. Fuel
the best housemade chai latte, and what do you know? It pairs great with donuts!
Meet up with some friends at LP - Streetfood, 302 3rd Ave SW, Cedar Rapids. No matter how often you go there, it is impossible to get tired of it. Their menu is unconventional and creative, and they always deliver both great taste and service. Gyros, poutine and foot-long corn dogs—there’s something everyone can enjoy. And of course, you can’t depart without dropping by a local brewery. A Yard Sale IPA from Lion Bridge Brewing Co., 59 16th Ave SW, Cedar Rapids will round off the afternoon just right.
Before your last stop, take a break, recharge and make room for more food. Eating is hard work! Then head over to BARI ITALIAN, 450 1st St SW, Cedar Rapids for some Italian fare and craft cocktails. The atmosphere is elegant and inviting, and the food checks all the boxes. Dote over short rib-stuffed ravioli or sample the four-hour braised lamb leg, which is nothing short of exquisite. Their cocktails pair beautifully with the food—the pear and pomegranate Paloma and smoky Manhattan get two thumbs up—and their Salted Caramel Crème Brûlée is the perfect note to end on. Delizioso! —Jav Ducker
Iowa City
ready for that curious belly of yours.
It’s going to be a long day so keep the momentum going. Shakespeare’s Pub and Grill, 819 S 1st Ave, Iowa City is a southeast Iowa City neighborhood treasure with great beers, a full bar and a long menu of made-from-scratch meals. The Black & Blue Steak Salad brings fresh greens tossed with balsamic vinaigrette and is finished with blackened steak, plenty of blue cheese crumbles, onions and crunchy housemade croutons. Please, oh please, have the bartenders mix you a killer Bloody Mary, too.
You’ll need just a little something to get you through the afternoon until the dinner bell rings. Zip on over to Dodge Street Coffeehouse, 2790 N Dodge St, Iowa City, to see what scones they have ready. They do an amazing job creating different flavored scones as well as other sweet and savory baked goods on the daily. It’s one of the best places for a quick and delicious afternoon snack, and a quick and delicious shot of espresso. Have the talented baristas brew that fresh-baked scone a caffeinated sidekick.
Mosley’s Barbeque and Provisions, 525 S Gilbert St, Iowa City has some of the greatest happy hour specials of all time. Several selections of adult beverages, including craft beers, are available from 3 to 6 p.m. and 9 p.m. to midnight on a buy-one-getone-for-a-penny special. Yes, you read that right. Order some cold ones and start to eyeball that menu for whatever you’re going to eat. The smoky aroma that hangs heavy around the restaurant will eventually lure you into getting a tasty partner for those penny drinks. Ask if they have some of their incredible smoked chicken wings ready and let the happy hour roll on!
When it’s time for dinner, order an icy bottle of Kirin Ichiban and get to know some of the local sushi experts. Oyama, 1853 Lower Muscatine Rd, Iowa City is nestled in the north building of the Iowa City Marketplace and have been creating some of the area’s best sushi for more than a decade. They have an expansive menu that includes awesome plates of gourmet entrees like hot pots, noodles, tempura, hibachi delights and more. Good luck making a quick decision at Oyama.
If you’re planning on staying out until the bar lights turn on, then you’ll need another bite. Mesa Pizza, 114 E Washington St, Iowa City, stays pretty busy all night and always has a great selection of wild flavors and generously sized slices ready for your enjoyment. Imagine if the mind of Willy Wonka was put into a pizza maker’s head and let loose in the kitchen with tons of fresh dough and copious savory, spicy, saucy and seemingly endless ingredients to top a pizza with. That’s Mesa Pizza, baby! —Jay Goodvin
Zak Neumann / Little Village
The World at Your Forktips
From empanadas to masala, jollof rice to donburi, let these international eateries take your tastebuds on a trip.
Pinoy Cafe
1100 3rd St SE, Cedar Rapids, 319-343-8081, pinoy-cafe.square.site Blanche Vega’s Filipino restaurant, Pinoy Cafe, got its start in a small spot in Cedar Rapids’ NewBo City Market in 2018. Vega graduated to a slightly larger space before finally securing a stall with grill and vent capabilities where she could expand her menu. The multiple upheavals of business were worth it as the grill items she’s added are perfectly executed and absolutely delectable. It’s impossible to go wrong, no matter what you order, but the barbeque chicken skewers are moist and flavorful with just the right amount of charred bits. The three piece combo with rice makes a satisfying lunch and the pork adobo is actually addictive. After you’ve finished, you’ll think of it fondly and quickly plan the next time you can visit. Pinoy also serves traditional Filipino dessert options like halo-halo and crispy sweet turon served a la mode. The halo-halo—shaved ice layered with milk, fruits, flan and brilliantly colored ube ice cream—incorporates a variety of textures and flavors and a painter’s palette of colors, making a truly refreshing treat.
Jordan Sellergren
Maestro Empanadas
423 10th Ave, Coralville, 319-6217481, maestroempanadas.com What was once a seasonal operation at the Iowa City Farmers Market way back in 2012 has become so much more. Cristian Bejarano opened a brick and mortar shop to sell his ever popular empanadas in 2015 and has continued to grow from there. He now sells his signature herby chimichurri by the jarful and a frozen version of his empanadas at New Pioneer Co-op and local Hy-Vee stores, but you still can’t beat a fresh order picked up right from their takeout-only
Blanche Vega at Pinoy Cafe, Cedar Rapids Zak Neumann / Little Village
location. The handheld Argentinian delights are loaded with assorted protein and vegetables and baked to perfection; the Humita and Quinoa empanadas are particularly good if you’re looking for a recommendation, but there’s something for every palate on the menu. When you pick up your order, save yourself the trouble and add a bag of your favorite frozen ones (for a quick and satisfying meal later) and a 12 ounce jar of the chimichurri. If you order an assortment of flavors, pay attention to the crimping along the edges; every flavor has its own crimping pattern to save you from cutting them open or guessing. If you need something sweet to end the meal, sample the alfajores de maizena. These little cornstarch cookies sandwiched with caramel and rolled in coconut melt in your mouth.
Delhicacy
921 Blairs Ferry Rd NE #150, Cedar Rapids, 319-320-7345, delhicacycr.com Step through the doors of this Indian street-food fusion restaurant in Cedar Rapids and
Sneh Chopra at Delhicacy, Cedar Rapids Zak Neumann / Little Village
you are transported. It’s clear this is not your run-of-the-mill traditional Indian restaurant. The considered decor and seating arrangements alone show a holistic approach to sharing an authentic slice of culture: Indian inspired textiles frame booths for a more intimate feeling, and the low slung village-style seating is nestled into richly patterned pillows, billowy tapestries and glowing lanterns for a more immersive dining experience. The food is handled with the same approach. Delhicacy offers the hits you see at many an Indian buffet, but much of
the menu is focused on street and fusion food, highlighting the food people actually eat when dining out in India. Think: tacos and burritos loaded with curry, chutney and housemade slaw, globally inspired poutine smothered with butter masala and slow-roasted vegetables served with buttery buns. Signature cocktails, non-alcoholic beverages and dessert options follow with the same inventive yet authentic flair. The deliciously creamy housemade mango lassis are available bottled for take-home consumption as well and the mango faluda (available at dinner service only) is exquisite. That same mango lassi is blended with ice cream and mixed with crunchy sweet sev noodles, basil and papaya chunks for the ultimate end-ofdinner bite.
Crêpes de Luxe Cafe
309 E College St, Iowa City, 319887-2233, crepes-de-luxe.com Head chef and owner Hicham Chehouani previously worked as a chef throughout the Mediterranean before moving to the United States and opening Crêpes de Luxe. The delicately prepared crêpes he creates are an authentic taste of French cuisine. Crêpes de Luxe offers both sweet and savory crêpes in countless flavor combinations, with gluten-free options available by request. The crêperie is more than worthy of a visit just about any day of the year, but a meal after the snow has melted—think late February or early March, when you can’t exactly sort out what season it is—means the opportunity to sample Le Printemps. This
Zak Neumann
RECIPE
Mediterranean Chicken Meatballs
Recipe and photo by Lindsey Frisbie, RD, LD
These are not your average meatballs. Adding more colorful vegetables to your meals doesn’t have to be complicated. These meatballs feature chopped spinach, bell peppers and onions, and an infusion of flavor courtesy of feta cheese, olives, and Italian herbs and spices. Plus, replacing breadcrumbs with oats ups the fiber content.
Prep time: 10 minutes Cook time: 30 minutes / Serves 4-5
• 1 pound organic ground chicken • 1 egg • 1 cup spinach, finely chopped • 1/2 cup crumbled feta cheese • 1/4 cup Kalamata olives, finely diced • 1/4 cup red bell pepper, finely diced • 1/4 cup onion, finely diced • 1/4 cup rolled oats • 1 tablespoon olive oil • 1 teaspoon dried oregano • 1 teaspoon dried thyme • 1 teaspoon garlic powder • 1 teaspoon onion powder • 1/2 teaspoon salt • 1/4 teaspoon ground black pepper
Preheat the oven to 400 degrees.
In a large mixing bowl, combine all of the ingredients, mixing well to incorporate spices.
Form into approximately 15 meatballs and arrange on a greased rimmed baking sheet. Bake in the oven for 30 minutes or until cooked through so chicken reaches an internal temp of 165 degrees. Enjoy over pasta, zoodles or rice, or alongside roasted vegetables.
RECIPE
Strawberry Chia Jam
Recipe and photo by Lindsey Frisbie, RD, LD
This is the easiest jam you will ever make! It’s made with frozen berries here, but fresh fruit would work, too. It’s equally great made with blueberries, raspberries and/ or cherries. A finishing touch of lemon zest at the end brightens the flavor.
Cook time: 10 minutes
• 2 cups frozen sliced strawberries • 2 tablespoon chia seeds • 1 teaspoon lemon zest, plus juice of 1/2 lemon • splash of maple syrup or honey to sweeten, if desired
Cook berries over medium heat in a saucepan until they start to soften, stirring often, anywhere from 5-10 minutes depending on size of berries. Mash berries with a fork or potato masher to break down further.
Add chia seeds, lemon zest and juice. Cook 1 more minute before taking off heat. Let the jam cool. As it cools, it will thicken. Store in the fridge for 4-5 days.
Serving ideas: Spoon over Greek yogurt (or a coconutbased yogurt) with a drizzle of almond butter or peanut butter; on whole-grain or sourdough toast; or stirred into oatmeal or on top of pancakes/waffles.
Szechuan House, Iowa City Jason Smith / Little Village
fan-favorite crêpe utilizes fresh asparagus, a classic harbinger of spring, and pairs it beautifully with mozzarella, homemade aioli, turkey bacon, pesto sauce and a sunny-side-up egg. It’s available only in the seasonal window when asparagus is at its peak. Call ahead to be sure it’s on offer if it’s the only one for you. Otherwise, strike up a conversation with the friendly owners, Hicham or Fadwa, or their staff. They can absolutely guide you towards your new favorite crêpe.
Szechuan House
320 E Burlington St, Iowa City, 319-338-6788, szechuanhouseia.com If you’re looking for authentic Chinese food, something beyond just the Americanized dishes you see everywhere, you’ve come to the right spot. The vast menu at Szechuan House will take some time to explore and it’s best done in-person with some hungry friends. You’ll get the full experience should you choose to embark on a hot pot journey, and you can order a bunch of dishes to really make a dent in the menu. The dine-in presentation of the food is an added bonus. Some highlights from the menu: The deceptively tame-looking cold Szechuan noodle dish is fiery, numbing and all at once addictive, the dry sauteed shredded potato hits on a harmonious is one not to miss. Owned by Teepeu Pewu and operated with the help of her family, the restaurant offers a selection of West African dishes for breakfast, lunch and dinner. For those new to Liberian cuisine, a great entry point is jollof rice: succulent chicken mixed with onions and sweet peppers and flecked with sausage. The whole tilapia sided by a portion of plantain and brightly colored vegetables is a winning choice as well, though it does take a little extra time to prepare. Do not be deterred; your wait will be handsomely rewarded when you take your first bite. The peanut butter soup is also outrageously delicious, packed with bold rich flavor and spice, so be sure to add that to your mix as well. The portions of everything on the menu are more than generous, so grab a friend, treat yourself and sample the menu.
blend of spicy and sour notes; and the decadent string beans studded with pork will be something you’ll order again and again. The succulent crispy duck or the griddled cabbage also make an excellent order. Or even the eggplant with pork. Ordering a hot pot set is an easy way to satisfy a group of eaters. The flavorful broth simmers away in front of you on a little burner as you cook your own thinly sliced meat and vegetables in the bubbling cauldron. It’s an interactive dining experience for you and your dinner companions and one not to be overlooked.
Ramen Belly
1010 Martin St, Iowa City, 319-569-1057, ramenbelly.co This tiny ramen shop in Iowa City’s Peninsula neighborhood serves up classic Japanese
Tee’s Liberian Dish, Cedar Rapids Malcolm MacDougall / Little Village
Tee’s Liberian Dish
1271 1st Ave SE, Cedar Rapids, 319-449-4565, teesliberiandish.com Opened in the summer of 2021, this delicious Liberian restaurant on a main drag in Cedar Rapids cuisine—ramen, poke bowls and donburi—all customized to your taste and specifications. Start with one of their two ramen preparations and add your protein, select your sauce and throw in some extra avocados
Ramen Belly, Iowa City Jordan Sellergren / Little Village
or jalapenos if that’s your thing. They’ve even got a Baby Ramen bowl for the tiniest noodle lovers. The poke bowls provide the same flexibility in regards to protein and sauce and are loaded with seasoned rice, tangy seaweed salad and house pickles. The menu is small and uncomplicated by endless overwhelming options. The team at Ramen Belly have picked a handful of things to execute with precision, and it’s refreshing to experience as a patron. In the warmer months, the patio is a welcome addition to the compact space, offering both bistro tables and chairs as well as comfortable lounge furniture.
Don’t Miss These Spots!
FOR THE AUSTRALIAN CAFE EXPERIENCE
St. Kilda
300 SW 5th St, Des Moines, 515-369-7854, stkildadsm.com A trip to Australia might not be in your immediate future, but a daytrip to Des Moines is something easier to knock out. The relaxed vibe and elevated healthy, modern food at St. Kilda delivers the experience of the Aussie cafe scene without the 24-hour flight and jet lag.
FOR THOSE DAYS WHEN YOU FORGOT YOUR LUNCH…
OR FORGOT TO PREP DINNER… OR BOTH
Le Gourmet
201 S Clinton St, Iowa City, 319-471-0959, legourmettogo.com This restaurant is nestled in the corner of Iowa City’s Old Capitol Town Center right by the bus stop and serves an array of Korean snacks, noodle and rice bowls and lunchboxes with a protein and a selection of five traditional Korean side dishes that change weekly. Pick up something tasty for lunch or sneak out of work a little early to grab your dinner order!
FOR THOSE IOWA CITIANS HUNGRY
FOR AFRICAN CUISINE
I Love Fufu
230 E Benton St, Iowa City, 319-499-8189, ilovefufuiowacity.com The menu here covers a lot of geographical turf but specializes in dishes from Africa and the Caribbean. Ranging from North African favorites like lamb kebabs and falafel to West African dishes like jollof rice and okra stew to Caribbean specialties jerk chicken, rice and beans, there’s something to satisfy everyone.
Jordan Sellergren
International Markets
Acapulco Mexican Bakery, 1937 Keokuk St, Iowa City, 319-338-1122, acapulcoia.com
African Family Market, 4346 16th Ave SW, Cedar Rapids, 319-396-2018, africanfamilymarketcr.com
Al Salam International Foods, 787 Mormon Trek Blvd, Iowa City, 610-202-2024, al-salam-international-foods.business.site
Asia Plus, 201 S Clinton St Ste 193, Iowa City, 319-354-2906, asia-plus-asian-grocery-store.business.site
Asian Market, 624 S Gilbert St, Iowa City, 319-338-2000, facebook.com/asianmarketiowacity
Asian Mini Mart, 5429 Center Point Rd NE, Cedar Rapids, 319-777-4227
Chong’s Supermarket, 905 2nd St, Coralville, 319-337-9596
City Market, 2301 2nd St Unit 1A, Coralville, 319-338-3788
El Paso Mexican Tienda Y Taqueria, 609 Hollywood Blvd Ste 2, Iowa City, 319-338-3703, elpasoic.com
Euro Food, 1210 S Gilbert St Ste 100, Iowa City, facebook.com/eurofoodiowacity
Global Mart, 89 2nd St, Coralville, 319-333-1286
Great Wall, 220 Stevens Dr, Iowa City, 319-338-9683
Hela African Food Market, 3260 Southgate Pl SW, Cedar Rapids, 678-557-4386, heladesigner.com
Iowa City African & Oriental Market, 1055 US-6 E, Iowa City, 319-290-3405
Iowa City Halal Food And Grocery, 1806 Boyrum St, Iowa City, 319-499-1920
K Brothers, 2058 8th St, Coralville, 319-338-5619, kbrothersgrocery.com
City Market
2301 2nd St Unit 1A, Coralville, 319-338-3788 Open for three years, this cavernous store just off the Coralville strip specializes in Asian and Middle Eastern grocery staples and Halal meat and grocery. The store sees weekly deliveries of local fresh Halal meat—something that sets them apart from other area stores— and is patronized by a mix of customers.
Instead of rushing in and making a beeline for the specific items on your list, take your time and wander through the aisles. You’ll find locally made Sudanese breads and crackers, trays of plump, glossy dates and Moroccan bath soaps and oils in addition to fresh produce, dried fish and assorted canned goods. If you’re curious about an ingredient or an item, just ask. The owner, Ahmed, is friendly and eager to share. owned and operated by Maxim Avdonin, his wife Yelena and daughter Marina and brings a taste of “home” to Iowa City for those missing their favorites from Ukraine, Russia and the Baltic countries. They offer a large selection of products prepared according to “old home recipes” ranging from dense flavorful rye breads and rich European butters, to frozen dumplings and sausages and salamis. They were just recently issued a home bakery license as well as a liquor license. Yelena keeps the case stocked with delicious baked goods. The honey cake is truly exceptional, and though it’s offered in both half and full size options, if you’re smart, you’ll purchase the big one. A selection of European wines and beers rounds out the offerings at this family-owned operation. Visit their Facebook page and you’ll stay in step with in-store specials and new products that arrive daily, and you’re likely to learn a thing or two about traditional ingredients, dishes and preparations. If you can’t make the trek to Iowa City, periodically the market will offer a free delivery day to Cedar Rapids, requiring only a minimum order amount, so be on the lookout!
African Family Market
4346 16th Ave SW, Cedar Rapids, 319-396-2018, africanfamilymarketcr.com Located on the southwest side of Cedar Rapids, this market specializes in African, South Asian, and Mediterranean food, as well as clothing, cologne and personal care items and has been serving the area for four years. The shelves are loaded with a variety of flours, cooking oils and pantry staples, and there’s countless reach-in freezers and coolers packed with frozen proteins ranging from goat, chicken feet, turkey tails, liver and kidney, barracuda and salt fish.
Saigon Market
803 2nd Ave SE, Cedar Rapids, 319-363-2900 One of the highlights of Saigon Market is the walk-in cooler tucked in the back corner; you’ll find it filled with all sorts of fresh, good-looking produce. The staff is super friendly and helpful and will point you in the right direction of whatever it is you’re looking for. The market is well-stocked with Asian staples: noodles, rice, seaweed, sauces and seasonings and also has a nice selection of proteins—duck and duck eggs, tofu and baby bonito—as well. They used to make an incredible banh mi sandwich but haven’t recently because of COVID. Maybe, fingers crossed, they will make a return in the future.
Singh Gill at K Brothers, Coralville Zak Neumann
K Brothers
2058 8th St, Coralville, 319-338-5619, kbrothersgrocery.com K Brothers opened in Coralville in April 2021 and stocks its shelves with mostly Indian products. As soon as you enter the door, you encounter stacked cases of beautiful fresh produce. On a recent visit, the selection included bitter gourd, glossy eggplants and crisp menthi, among many others.
Owner Singh Gill said he sees customers from all over the world visiting his shop and he helpfully pointed us in the direction of his son’s favorite snack mix and the best ice cream treats in the frozen section. We chose the pistachio ice cream layered with rose petals and packaged in tiny terracotta pots, but there were many other delicious options. You’ll find the aisles filled with pantry staples like rice and coconut milk, spices and breads in addition to frozen entrees.
Euro Food
1210 S Gilbert St Ste 100, Iowa City, 319-512-4402, eurofood-likehome.com A true family-run business, Euro Food is
RECIPE
Spicy Peanut Sweet Potato Stew
Recipe and photo by Lindsey Frisbie, RD, LD
Sweet potatoes and peanut butter are a classic combination in African cuisine, which is the inspiration behind the recipe. Warming flavors of curry and ginger round out the flavor profile. Jalapeño gives it some heat but feel free to use half or omit, if needed.
Prep time: 15 minutes Cook time: 30-40 minutes / Serves 4
• 1 cup brown rice • 1 tablespoon olive oil • 1 yellow onion, diced • 1/2 cup celery, diced • 1/2 cup red bell pepper, diced • 4 cloves garlic, minced • 1 jalapeño chile pepper, seeded and finely diced • 2 tablespoon grated fresh ginger • 1 tablespoon curry powder • 4 cups low-sodium vegetable broth • 1 (15 oz) can low-sodium diced tomatoes, undrained • 1/4 cup peanut butter • 2 medium sweet potatoes, chopped into 1 inch cubes • 1 bunch Swiss chard (or collard greens), finely chopped • 1/4 cup fresh cilantro, chopped
Cook brown rice according to package directions. Set aside.
Heat oil in a large stockpot over medium high heat. Add onions, celery and bell pepper, stirring occasionally until softened, about 5 minutes. Add garlic, jalapeño, ginger and curry powder. Sauté 1 more minute.
Add broth, tomatoes and peanut butter. Stir to combine. Add sweet potatoes and Swiss chard. Turn heat to high to bring to a boil. Reduce heat to a simmer and cook until potatoes are fork tender, about 15-20 minutes. Add cilantro at the very end of cooking. Season to taste with salt and pepper. Serve soup over cooked brown rice.
International Markets
K.A.F.F. Oriental & African Market, 1507 US-151 BUS, Cedar Rapids, 319-826-1214
Karibu Market, 707 3rd Ave SE, Cedar Rapids, 319-320-7708, karibumarketcedarrapids.com
Khartoum Town International Halal Food, 106 1st Ave, Coralville, 319-594-5361
La Mexicana, 1701 2nd St, Coralville, 319-259-7178
La Regia Taqueria, 436 Hwy 1 W, Iowa City, 319-341-8226, laregiaia.com
MODINA African Market, 409 IA-1, Iowa City, 319-855-5211
Mula African Food Market, 425 3rd Ave SW, Cedar Rapids, 319-450-7662, mulamarket.com
Saigon Market, 803 2nd Ave SE, Cedar Rapids, 319-363-2900
Starlight Market 3, 906 2nd St, Coralville, 319-358-1688
Taj International Foods, 2419 2nd St #2, Coralville, 319-354-1901
Taste of India Grocery, 1060 Old Marion Rd NE, Cedar Rapids, 319-393-1090
Tienda Mexicana La Lupita, 108 2nd Ave #1, Coralville, 319338-1282
World Food Market, 1705 S 1st Ave P, Iowa City, 309-314-5512, worldfoodmarketiowa.com
World Fresh Market, 2301 2nd St #1, Coralville, 319-351-5929
Yumei’s Asian Market & Anime, 901 1st Ave SW, Cedar Rapids, 319-378-2910
RECIPE
Puttanesca Sauce
Recipe by Courtenay Bouvier
You may have heard about pasta puttanesca, or “whore’s pasta,” as it is so problematically translated, with its legendary history as a bordello staple that served as
Julia both aphrodisiac and restorative. The truth is that no one knows DeSpain precisely why puttanesca is so named, just like no one knows exactly how factual any folktale is. When I’m simmering puttanesca sauce, though, I’m pretty sure I know: my kitchen wafts a sweaty, steamy haze through the house, which smells like garlic, sure, but there’s a funk lurking a little lower in the air. A fecundity; a salty, fertile funk, made of fermentation and brine, that is physically felt as much as it is smelled. Puttanesca, quite simply, smells like messy, exuberant sex. Italian women have historically been stereotyped as too loud, too passionate, too susceptible to our own appetites. I used to reject these stereotypes, but as I grow older, I embrace them, and, when I make puttanesca sauce, I embody them, opening my windows so the whole neighborhood knows.
Prep time: 5 minutes Cook time: approximately 30 minutes
• 2 tablespoon olive oil (use some of the oil from the anchovies but not all 2 tbsp) • 4-6 cloves garlic, sliced thin or chopped • 4-6 oil-packed anchovy fillets • 1 (28-oz) can whole peeled tomatoes • 1/2 cup pitted Kalamata, Gaeta or oil-cured black olives • 2 tablespoon capers • crushed red pepper flakes to taste • fresh Italian parsley • black pepper
Shopping notes: It doesn’t matter what brand of anchovies, olives, or capers you use; they don’t need to be anything fancy. There are no right or wrong answers regarding everything in this sauce except for the tomatoes. They must be whole. Diced, crushed, pureed, or otherwise altered tomatoes are too acidic for this sauce, and they don’t provide the rustic, chunky texture that is integral to puttanesca. If you only have previously adulterated tomatoes, I’ve heard that a pinch of baking soda can neutralize the acid, and I can attest that a finely grated small-to-medium carrot added early on can also improve this—though this adds a sweetness that some may not prefer.
Thinly slice or chop the garlic; nothing fancy. No need to do anything to the anchovies; they’ll break down as they heat. Chop the olives coarsely, in half or at least similarly, so that they remain significant but can distribute relatively evenly into the sauce. Everyone always says to rinse capers, but I never do; I just make sure not to get too much brine in my scoops, and this works fine.
Add oil, garlic, crushed red pepper, and anchovies to a large skillet and warm it all slow and low, stirring once in a while to incorporate the anchovies into the oil as they break down. When it’s all tender and gloriously stinky, about 5-7 minutes, open your tomato can and set it right next to the pan.
Grab each tomato from the can and crush it with your hands into the pan, one at a time. Then, dump the juice from the can into the pan, too. Add a few twists of black pepper to the tomato mixture, and then turn the heat up to medium-high. When the sauce starts to bubble aggressively, turn it down to medium and let it simmer until it’s visibly thickened, about 10 minutes. Add your olives and capers, stir, and keep simmering until the sauce is the consistency you like.
If you’re serving this over pasta, salt your pasta water heavily before cooking the pasta, and reserve about ¼ cup of salted pasta water—post-cooking, when the water has absorbed some pasta starch—into your sauce toward the end of the cooking time. If you’re not serving it with pasta, add salt when you’re adding black pepper, at the beginning of cooking. If you don’t know how you’ll serve it just yet, salt it whenever you want; just proceed with caution, as the ingredients themselves are pretty salty. While this sauce is delicious over pasta in its conventional form, it is also a kick-ass base for other fishy stuff; add raw shrimp, salmon, or other fish while the sauce is cooking, or mix in canned tuna for more substance and staying power. It also supports all manner of vegetables, particularly cauliflower, which is easily cooked in the sauce as well. Once, I braised a pork shoulder in some puttanesca sauce, and I served it over polenta, and my friends say they still dream about it; I’d imagine braising an old baseball glove in this stuff would also somehow be magical.
Carried Away
Fatigued by takeout-centric dining? Forgo the couch, bench or car and have a real picnic with a view as tasty as your meal.
BY WILL KAPP
Zak Neumann / Little Village
During the lockdown portion of the COVID-19 pandemic, our family took the opportunity to dive much deeper into two of our interests: exploring nature and eating takeout. The marriage of these two activities can go wrong easily—a soggy, sloppy sandwich in a poorly balanced Styrofoam container spilling onto your jeans in the great outdoors can bum out even the most rugged of us. After a fair bit of trial and error, here are some recommended pairings of local takeout and prime eatin’ spots for your picnicking pleasure.
WHAT TO EAT
Oasis Falafel
206 N Linn St, Iowa City, 319358-7342, oasisfalafel.com Call ahead to Oasis Falafel and put in an order for pick up. There is a sauciness and a gloopy-ness to their food that you may not think would lend itself to takeout, but there are secrets. If you get a sandwich, sub out the Mediterranean salad for the less juicy tabouleh to preserve the integrity of the pita as it bounces in its foil package on the hike. Get the juicy stuff on the side—the combination of tahini and hot sauce is imperative but best saved for application immediately before consumption. A bag of fries ages like fine wine in those paper bags.
WHERE TO GO
Frytown Conservation Area
2198 Angle Rd SW, Kalona Head south on Gilbert Street and west out of Iowa City along Highway 1. About halfway to Kalona keep your eye out for Frytown Nature Preserve on the west side of the road. Head down the main path, up and over the hills. Frytown is a great spot in the spring for wildflowers such as wild geranium and trillium, as well as tree frogs and snakes. If you stay on the wide main path (impeccably maintained by your friends at Johnson County Conservation), you will come to an old bridge over the creek. This will be an excellent spot to unwrap your sandwiches, dip your fries in the lingering detritus and enjoy the swaying branches of the big maples hanging overhead.
WHAT TO EAT
La Mexicana Grocery y Taqueria
1701 2nd St, Coralville, 319-259-7178 Located off of the strip just before the turn-off to Coral Ridge Mall, La Mexicana Grocery y Taqueria is a stellar new choice for anyone looking for good Mexican food. You can make the straightforward decision and go with burritos or quesadillas—always strong travelers—or you can get a bit wild and get some birria or sopes! Make sure to try all of their excellent salsas and grab some Sidral Mundet from the cooler to wash it all down. While you’re waiting for your food, wander the aisles of the grocery and you’ll realize that you’ve been buying ingredients for Mexican food in the wrong places; La Mexicana’s king.
WHERE TO GO
Muddy Creek Preserve
2806 Muddy Creek Ln, Coralville A nature preserve tucked behind a housing development? O, Coralville! The good people at Bur Oak Land Trust maintain a 40-acre property by the name of Muddy Creek Preserve, but you have to travel through the maze of culs-de-sacs to find it. Once there, you can throw your backpack full of food from La Mexicana over your shoulder and hike above or into the steep ravines of the area. Don’t be surprised if you flush out a group of wild turkeys while you’re there. Find a spot high on the bluff and pick your view to enjoy: the huge oak trees and creek to one side, or the trampoline-filled backyards of the tract homes on the other.
20 PLACES TO HIKE
WITHIN 50 MILES OF IOWA CITY By Will Kapp Available at White Rabbit and Prairie Lights in Iowa City
Zak Neumann / Little Village
WHAT TO EAT
Maggie’s Farm Wood-Fired Pizza
1308 Melrose Ave, Iowa City, 319-351-4588, maggiesfarmpizza.com Let’s give a big shoutout to Maggie’s Farm for providing a straightforward, no-contact pick-up option throughout the pandemic. You pull up in the back parking lot, walk up to the door, and grab your pizza from a rack in the entryway. Granted the infrastructure that happened to be in place made this a clear option, but it was disheartening to see how many places seemed to put so little thought into this throughout the pandemic. On top of their praiseworthy set-up, their pizzas are exactly what you want in a wood-fired pie: a chewy crust
that doesn’t get bogged down with stuff. The lemon dressing on their salads deserves a chef’s kiss as well.
WHERE TO GO
Redbird Farms Wildlife Management Area
Black Diamond Rd, Oxford Carrying a pizza box waiter-style through the woods doesn’t seem like the easiest option, but if you head west out of town to Redbird Farms Wildlife Area, you’ll find easy paths with quick access to a couple small ponds that make excellent picnic spots. After your light, satisfying meal from Maggie’s, you’ll have the opportunity to traipse through the underbrush in the woods. If you get there at the right time in the spring, there are masses of trout lily and bloodroot that are worth the trip alone.
WHAT TO EAT
Antejitos Carmen
207 Main St, Columbus Junction, 319-728-9055, antojitoscarmen.business.site If you’re looking to go a little further afield, another excellent Mexican place lies just 30 minutes south of Iowa City in Columbus Junction. You can find Antejitos Carmen on the main drag. This beloved Los Angeles institution moved to the Midwest and brought their incredible SoCal Mexican stylings with them. The chicken al ajillo is highly recommended, and the inclusion of cactus in many items is a welcome touch. The crown jewel of this place is the dry salsa—a spicy, garlicky blend that imparts a totally unique flavor to their food. As an added bonus, it doesn’t leak so it is an excellent takeout option!
WHERE TO GO
Chinkapin Bluffs Recreation Area
14198 R Ave, Columbus Junction Take an order from Antejitos just outside of town to Chinkapin Bluffs Recreation Area. This Louisa County Conservation
J. Harold Ennis Preserve, Mt Vernon Jordan Sellergren / Little Village
area provides beautiful views of the Iowa River just downstream of its confluence with the Cedar. Off the main parking area there are plenty of tables and a nice little platform overlooking the Iowa River that is filled with the almost sickly sweet smell of honeysuckle at the right time of year. To balance the sweetness, douse your meal with plenty of the dry salsa.
WHAT TO EAT
Delhicacy
921 Blairs Ferry Rd NE #150, Cedar Rapids, 319-320-7345, delhicacycr.com I was pleased to discover this Mumbai street food-style Indian restaurant in Cedar Rapids recently! Their menu offers a slew of intriguing options, but some are better suited to travel than others. Their wraps and sandwiches are especially excellent. Although I’m normally not a fan of portmanteaus on menus, I can say that I wholeheartedly recommend the Currito—housemade paratha bread filled with your choice of chicken, paneer or vegetable curry and toppings. If you don’t mind finding a spot to sit when you get to the Ennis Preserve, the Curry Noodles are worth it. They’re dressed with a buttery masala sauce, but offer a more interesting treat for the palate.
WHERE TO GO
J. Harold Ennis Preserve
565 Cedar River Rd, Mt Vernon The J. Harold Ennis Preserve is located between Solon and Mt Vernon, right across the Cedar River from the more oft-trod Palisades-Kepler State Park. It offers a trail up into the woods, then a steep drop to the rocky cliffs along the river. The derecho did a number on this place, but the kind folks at Linn County Conservation have done a nice job making it accessible again. On a winter trip, our family was treated to an extended visit with a fox who, rather than outright disappearing like many of their kind, walked along a ridge opposite to us for nearly a half hour. Thanks, fox!
Will Kapp is the author of 20 Places to Hike within 50 Miles of Iowa City, a hiking guide that attempts to challenge the assumption that anything outside of town is a CAFO or a cornfield. Find remaining copies at White Rabbit and Prairie Lights while they last.
