Breakfast Bonanza Day 5

I needed a warm, comforting breakfast. 

I needed motivation to face the black, scary night (it’s not officially morning, you know, until the sun peaks out!) 

I needed something to convince me that getting out of bed at 5:30am was a good idea. 

While I have gone running in the “sort of dark” before, today I ran in the “so dark you can’t see your hand” kind of dark.  It was both exhilerating and scary.  There were moments when I questioned whether risking the broken ankle would credit me as being brave or very, very stupid.  I decided it was better not to answer myself.

(FYI, I still brought along a flashlight to alert cars of my presence, along with wearing good reflector gear)

I bundled up well for the chilly 20 degrees.  Running tights, three layers of shirts, and a hat for extra measure (first *hat run* of the year!)  With a bee bop of the head and a couple of Rocky dances to loosen myself up, I trucked out the door, ready to face both cold and dark.  

Nothing but footsteps.  Nothing but my own breath.  The occasional car light flashing as some poor soul drove to work (at 5:30!)  I quickened my pace, savoring the sound of crunchy pebbles and pavement beneath my feet.  I chased the moon into a deep, dark cloud.  On my return, the sun chased me home as it made its gentle appearance.  I love, love, love the start of a new day.  So simple.  So perfect.

Anyways, as I said earlier, I needed a warm, comforting breakfast.  Because the run itself offers nothing but bliss.  But throwing back the covers and getting out of bed?  That takes some serious effort.

I used to be a huge oat bran fan, but I fell off the bandwagon after rediscovering my love for the rolled oat.

Today, I decided that the extra comfort level of a creamy bowl of pumpkin oat bran was exactly—exactly!—what I needed.

Oat bran should most deifnitely become a regular participator in my morning meals.

Creamy Pumpkin Oat Bran

One of the things I like most about preparing oat bran (besides the v-v-volume!) is that it’s ready in record time.  Perfect for busy mornings! 

The secret to voluminous oat bran is the extra water!  Don’t be afraid to go above and beyond what you normally put in.  Adding in the extra 3/4 c. of water to this blend always gives me more than my nut jar can handle, but I’m okay with that.   I like to give the oatbran a quick stir once it’s in the nut jar, just to get it all incorporated (especially with chunky nut butters!)  But scraping down the sides is part of the pleasure too. 

• 1 c. milk + 3/4 c. water
• 1 banana, sliced
• 1/2 c. canned pumpkin
• cinnamon and nutmeg
• 1/4 c. oat bran
• 1 tsp chia seeds (optional, but adds to the creaminess!)
• 1 almost empty peanut butter jar
• toppings: your favorite granola

1. In a medium pot, add milk, water, banana, pumpkin and spices.  Bring to a boil.
2. Add in oat bran and chia seeds, stir rapidly, and reduce heat to medium low.  Cook for 3-5 minutes, stirring often. 
3. Once oat bran is thickened to your preference, pour into an almost empty peanut butter jar. 
4. Top with granola and any other favorite toppings! ENJOY!

Question: What motivates you to work out, stay active and/or be healthy?

**Two days left for the Breakfast Bonanza!  Don’t forget to let me know via comment (or email!) if there’s a particular breakfast that you’ve made and would like to see up on the breakfast post for Saturday!

a perfectly rainy, fall day

I love rainy fall days.

I love the intoxicating smells of wet leaves on the grass.

I love running in the rain.  In my shorts.  In 60 degree weather. 

I

I love rainy fall days.

I love feeling water pour through my sneakers.

I do realize, FYI, that this isn’t exactly normal.  But somehow this sensation brings me back to being a little 7 year old, running through puddles and dancing in my bathing suit with my older brother and sister.  I guess that little girl never left me.

But perhaps best of all, I love to come home.  Dry up.  Throw on some comfy clothes.  Blare the country music station. 

Throw on my apron and make dinner happen.

Now, I don’t know about you, but when I see a recipe once on a food blog, I usually make a mental note of it.

When I spot that same recipe twice, I save it to my favorites. 

 But when I see the recipe three (or four!?!) times, I throw up my hands in surrender and I make it. 

While there seems to be a lot of steps to making Channa Masala, it’s actually quite easy to make.  This dish came together in 30 minutes, start to finish.  The rice–which took 40 minutes–was the most time consuming part of the entire meal. 

Here are a few things to keep in mind while making it…

(1) Despite what people tell you, you can use dry ginger in place of the fresh.

If you have the fresh stuff, use it.  You’ll notice a difference.  But if you’re like me and don’t happen to have any fresh ginger in supply, this will work out just fine.

(2) Always test your jalapeno peppers before using them.

A wise person once told me that not all jalapenos are made equal.  Some will be ‘burn-your-mouth’ hot, and others will be as mild as a sweet bell.  You really have to taste a small peice to see what you’ve got. 

Today, mine was x-tra spicy, so I deseeded and only used half. 

…oh yeah, and always cut the spicy jalapenos small.  Especially if you’re sensitive to heat like me.

(3) Know when to use real butter.

There are times when olive oil makes a wonderful substitute.  Most times, actually.  But then there are times when only real butter will do.  This was one of those times.

(4) Learn patience.

I have a hard time with this one.  I would cook onions in a minute if I could.  But you’ll get the sweetest, most mouth watering onions, when you practice your patience and let them cook.  Slowly.

(5) Measure out your ingredients ahead of time.

This saves you the stress of trying to throw random spices in at a minutes notice. 

(6) Have fun!

I consider this to be the most important step.  Never overlook it.

I served the Masala over brown rice and topped it with the squeeze of a fresh lemon.

A side of kale chips was set out in the middle of the table.  Completely up for grabs by any and all.

Today really was such a perfectly rainy, fall day.

Channa Masala—(serves 4)
as seen on Eat, Live, Run

• 2 15 ounce cans chickpeas, drained and rinsed
• 2 garlic cloves, smashed and chopped
• 1 onion, chopped
• 1 jalapeno pepper, seeded and chopped
• 1 inch knob ginger, peeled and chopped
• 1 15 ounce can diced tomatoes
• 3 tbsp tomato paste
• 1/2 lemon
• 1 tbsp coriander
• 1 tsp cumin
• 1/2 tsp sea salt
• 1 tsp garam masala
• 1/4-1/2 tsp cayenne pepper
• 1 tsp tumeric
• 2 tbsp butter

In a large cast iron skillet, heat the butter. Once melted, add the onions and cook for about 15 minutes on medium low heat, or until golden brown.

Once the onions have caramelized, add the garlic, ginger and jalapeno and stir well. Cook for about two minutes or until it starts to smell like heaven on earth.

Add the tomato paste and pince, using above photos as an example. This is very important and if you don’t do it right your dish is pretty much doomed. No pressure.

Add the coriander, cumin, cayenne and tumeric and stir well. Then add the diced tomatoes, chickpeas and garam masala.

Cook for about five minutes or until the chickpeas have heated through. Finish with a squeeze of lemon and top with plain yogurt and cilantro if desired! 

Question: Rainy fall days—yay or nay?

the start of a good day

 I ran my heart out this morning.

 

I ran in the dark.  I ran in the cold.  I ran with nothing but a flashlight.

I watched the sun rise from over the trees.  Gentle light.  Nature’s promise of warmth.

I watched the neighborhood wake up.  Lights flicking on.  The smell of sweet pancakes and warm maple syrup floating through the air. 

I was chased by a spunky black pug with an attitude.

I watched my breath float up and into the sky.  A wisp of smoke.

I ran my heart out this morning and then I realized that today was going to be a very good day.

 

I came home, showered, went to work, came home, went for a walk.

And then—at the end of the day—I baked sixty-five crackers. 

Yes.  Crackers.

Honestly, if you would have told me five years ago that I’d be baking my own crackers, I would have quite literally rolled on the floor laughing.  Even today, as I was poking little breathing holes into a bite sized cracker, I felt just a little silly.

Family members wanted to know “What’s cookin’?”  ”Oh…well, crackers.”  With the lift of an eyebrow and the sweep of a grin, they reminded me that the store down the street is still selling crackers, as far as they knew.

But I was as determined as ever.  Determined to find a cracker that—much like yesterday’s plate of fettucine—wouldn’t need a plethora of toppings, just to make its point.  I wanted a cracker to be crunchy, flaky and just a little bit salty.  I wanted a cracker that could hold its own. 

I think I may have found that cracker.  Well, not exactly.  Not quite.  But almost.

This recipe still needs a little tweaking and some TLC.  So maybe I should have waited before running out and sharing it with all of you.  But I can’t, really.  Patience has never been one of my strong suits.

Besides, it’s pretty close to perfect.  And if I know you readers like I think I do, most of you like to play around with a basic recipe, transforming it into something new and exciting.  You like to take a recipe and go wild with it.  And these crackers are practically begging you to do just that.  Get creative.  Branch out.  Throw in your favorite flavors and make it your own.  Be daring with cinnamon.  Go bold with cayenne.  Simplify with specks of sea salt. 

And, as Julia Childs would say, “most of all, have fun!”

Whole Wheat Crackers—a basil and garlic variation

Be sure to roll the dough out very thin.  Otherwise you’ll end up with a thick, chewy cracker.  CRUNCH is what you’re after.  That being said, however, my dad actually preferred it a little on the soft side with crispy edges.  So—as always—go with what you like!

I made this batch with garlic and basil, but you could nix that and go for a sweet flavor (chocolate? cinnamon?) or spice things up with cayenne.  The possibilities are endless.

• 3-1/4 c. whole wheat flour
• 3/4 tsp salt
• 1/3 c. olive oil
• 1 c. water
• 1 tsp garlic powder
• 1 T. basil

1. Preheat oven to 350 F.

2. Stir together flour, seasonings of choice and salt.  Pour in vegetable oil and water.  Mix until blended.

3. Roll dough as thin as possible (no more than 1/8 inch) on a lightly floured surface.  Place dough on ungreased baking sheet (may need to use two separate cooking sheets) and mark squares with a knife, but don’t cut through.  Prick each cracker with a fork a few times.

4. Bake for 15-20 minutes in oven or until crisp and light brown (avoid undercooking).  Baking time varies depending on thickness of cracker.  When cool, remove from baking sheet and separate into individual crackers.

Question: What is your favorite kind of cracker?  I’ve always been a Kashi fan, but I also *love* Dr. Kracker’s Seeded Spelt.

a rainy day

If I’ve learned one thing about running in the rain, it is this: you will reach a point where you can’t possibly get any wetter.

Somehow that’s a consolation for me, and I absolutely love reaching the poing where I quite literally become one with the run.   That point where avoiding puddles becomes meaningless.  The point where the rate of the rain determines my pace. 

A hard downpour makes my legs turn over quicker.  Sprinting, almost.  

A slow, methodical rhythm of a drizzle is my favorite.  My pace becomes slow and steady, as I take in the pleasures of a rainy day.  One drop at a time.

Running through the rain is one of life’s simple pleasures.  I highly recommend it.

And—remember—you will reach that point where you can’t possibly get any wetter.  ;)

With the temperatures dropping, dropping, dropping, hot oats are once again becoming my breakfast of choice.  

I’ve always enjoyed pureed pumpkin in my oats.  I’ve always enjoyed cottage cheese in my oats.  I don’t know why I’ve never thought to combine the two.

But they marry perfectly together, they really do. 

I stirred in the cottage cheese at the very end of the cooking time, to avoid “melting” the cheese.  Been there, done that.  Nobody likes a stretchy cottage cheese.

This produces a very voluminous bowl of oats, and it’s super filling to boot.  Between the protein from the cottage cheese ‘n’ milk and the fiber from the oatbran and pumpkin, you’ll be going, goin, going all morning long. :D

Spiced Pumpkin and Cottage Cheese Oat Bran

• 1 c. milk + 3/4 c. water
• 1 tsp cinnamon + a dash of nutmeg
• 1/2 banana, sliced
• 1/2 c. pureed pumpkin
• 1/4 c. oatbran
• 1/4 c. 1% cottage cheese, nuked for 10 seconds to take the chill off
• toppings: Natures Path Pumpkin Flax Granola with almond butter

1. Bring milk, water, spices, banana and pumpkin to a boil in a small saucepan.  Add oatbran, lower heat, and cook until thickened (about 3-5 minutes), stirring after every minute or so.
2. Add cottage cheese, turn heat off, and pour into bowl.  Top as desired.

Question: How do you most enjoy a rainy day?

in the early morning

I have always been a morning runner.

There have been different reasons for this over the course of my life.  Originally—back when running a mile felt like absolute torture—I hated running.  My morning runs happened only because it was the thing to do.  A means to losing those freshman 15.  I wanted my runs to be in the morning and out of the way so I that could enjoy the rest of my day in peace.  Harumph.

And then—gradually, not overnight—I fell in love with running.  A morning run became my sense of peace.  An accomplishment.  My alone time.  The perfect way to start my day.

Now—as a busy Dietetic Intern—I literally have to run in the morning, if I want to run at all.  It doesn’t matter if the temperature is frigid.  Or if it’s too dark to even be considered the morning.  It doesn’t matter.  My schedule demands a morning run.  And since I’ve fallen so in love with running—it’s still my sense of sanity and peace!—I’ve learned a few tips and tricks to get me out of bed and on the road.  In the early morning.

First things first.  Breakfast.

There’s no such thing as a good run without the proper fuel to keep you going.

For some people, this means a quick snack and a “regular” breakfast upon return.  For others—that’s me!—only a big ol’ breakfast will do.  Do what works for you!  Just remember that our brains and muscles need the energy for every day living and for your running regimen.  Fuel up!

Secondly, let someone know when and where you’re going.

This is especially true if you’re a female runner (not that it’s not also important for the guy runners out there to practice safety too ).  Just give a heads up to someone that you plan on heading out. 

Third, bring a flashlight.

I don’t like carrying extra stuff on my runs.  But when I’m running in the early morning, a light source is a *must.*  Keep it small, and you won’t even realize that you’re carrying it.

Fourth thing, don’t run at the same time every morning on the same route.

This is just a safety precaution.  Don’t be paranoid but don’t be ignorant either.  Change up your routes or times to play it safe, never letting yourself become predictable.

Fifth point, carry a set of house keys.

This will ensure that you can get in your house safely.  You never know when a family member will accidentally lock you out.  On a cold winters’ day.  After an 11 mile run.  I’m not mentioning any names.

Here’s an extra safety bonus: keys can be used as a weapon as necessary.  Just sayin’. ;)

LAST point.  Bring kleenex! 

I know some runners who have learned to blow their nose without kleenex, but I believe that is meant solely for the hardcore runner who doesn’t want to mess with carrying kleenex.  I’ll opt for toting along a couple tissues.

And there you have it.  Running in the morning (or late at night) is totally doable with a few easy steps.  If you’re lucky enough to have a running partner who can join you on such a time, that’s great too.  Just be safe, stay cautious, and enjoy those gorgeous, early morning sunrises too!  Morning runs have soooo much to offer. 

Question: If you’re a morning/evening runner, what would you add to this list? 

building menus

I slept in this morning!  And I loved every delicious minute.

There are some times when it’s necessary to kick yourself out the door and into your regular workout routine.  And then there are other times—such as today—when the healthiest option is to just rest.

I’ve been playing limbo with a lingering cold this past week.  It’s like my immune system is playing tug-of-war with a stuffy head.  My bets are on my immune system.  It’s just taking a little longer than I would like.   Needless to say, the extra sleep felt good.  Amazing, actually.  Sometimes you just have to listen to your body. 

My bowl of oat bran was exceptionally creamy this morning.  I think it’s due to the ripe banana and chia seeds.  So yummy!

• 1 c. lowfat milk
• 1 banana, sliced
• cinnamon + nutmeg
• 1/4 c. oat bran
• 2 tsp chia seeds
• 2 T. dried cranberries

1. Bring milk, banana, and spices to a boil.
2. Add in oat bran, chia seeds and cranberries.  Reduce heat to medium-low and cook for 6 minutes, whipping every so often.

Creamy.  Creamy.  Oh so creamy!

Today, my internship involved grocery shopping.  And I loved it.

Yesterday involved a meeting with a mom whose son has celiac disease.  She’s concerned about what he can eat, his own personal self esteem issues related to this new diet, being able to still “fit in” with the other kids, etc.  It was awesome being there to listen in on the conversation between her and the food service director.  I can’t wait until it’s my turn to educate someday. 

At least I had the opportunity to create a brochure and a 2-week cycle menu for the boy with celiac.  I had to keep the school’s budget in mind, as well as making it as easy as possible on the food service workers.  Thankfully, there was a little wiggle room to be able to purchase special gluten-free products, which instantly helped with helping him still “fit in” with the other kids.  This is where the grocery shopping came in. 

I found a gluten-free pizza crust, along with some tortilla wraps for deli sandwiches.  Pastas, gluten free cereals, rice cakes, cheesesticks, sun-butter, and other such foods found their way into the menu too.  Fun!

On my own lunch menu for today: 2 slices Arnold German Dark Wheat Bread, 1/4 c. roasted red pepper hummus, grated carrot and thinly sliced green bell peppers

I always forget about bringing yogurt for snacks! 

Today I packed up some plain yogurt with a chopped orange and a sprinkle of pumpkin flax granola.  This kept me full between an early breakfast and a later lunch.

I also snagged an apple and some chopped carrots, bell peppers, and cherry tomatoes for an afternoon snack.

My Food Service Preceptor told me that the Au Bon Pain chicken noodle soup from the school was delicious, and it sounded so perfect for my sore throat.  I grabbed a small dish to accompany my sandwich and it was absolutely perfect.  Not too salty tasting, like some other chicken noodle soups out there, and the carrots still had a nice firm bite to them.

Fun.  Lunch.

The rest of the afternoon zipped by in a flash. 

Menu planning, union meetings, and making brochures left me (a) ready for a walk and (b) ready for dinner.  I ate dinner first and went for a 3-mile walk afterwards.  Both were amazing.

Veggie Pizza Slice #1 (see recipe page)

Veggie Pizza Slice #2

Plus greenage! 

Mesculin greens, carrot, cucumber, tomatoes, olives.  Drizzled with EVOO.  I like my salads kept plain and simple these days.

I am now off to unwind a bit before another busy day begins tomorrow.  I have a seminar class with my fellow interns, and I’m excited to see what everyone’s been up to. 

Question: How do you treat a sore throat?  Ideas?  My mom is convinced that gargling with salt water is key, but I just can’t do it.  Usually I stick to teas and hot bowls of oats.  It’s a temporary fix, but it still makes me feel better.

cha-cha-chillin’ out

How pretty are these roses from our flower garden??

The kitchen was intoxicated with the sweet, lingering smell of fresh roses this morning.  Mmm…

This morning, I decided to squeak in an early morning run since I had that extra hour before heading to work.

First I had a nice hot bowl of oatbran.  Same ol’, same ol’ as yesterday’s bowl.  The cranberries in the warm, creamy liquid are the star of the show.  They really plump up and add such a nice touch of sweet and tart.

I like to follow these guidelines with cold morning runs:

<30 degrees: Under Armour Tights with shorts + t-shirt + Under Armour long sleeved shirt
<50 degrees: Under Armour Tights with shorts + t-shirt
>50 degrees: Shorts + t-shirt or tank top

For the most part, these simple guidelines work like a charm.  The temperature is already dropping to 42 degrees in the early morning, which means I’ve been running in warmer running tights.  It’s not quite cold enough to switch to wearing long sleeves yet, but we’ll be there before you know it.  I even saw my breath this morning! 

New seasons make me so excited!  

My legs felt really fresh for my morning run.  I took the past few days off from running, sticking only with my regular walking routine.  The rest was was *so* worth it.  Three miles of running felt easy!

Lunch was kept fresh and simple today!

• mixed greens
• cucumbers
• yellow and red garden tomatoes
• 1/2 c. black beans
• cheese stick
• carrot
• mushrooms
• olive oil and sea salt

With some kashis, an apple, and a Peanut Butter Chocolate Chip Larabar for snacks.

I’m sticking to my original thoughts on these “new” larabar flavors.  Fun, yummy, but a little too pricey for my liking.  Although this one might be worth buying now and again.  Soooo sweet and chocolatey.

Afternoon Snack: yogurt + natures path pumpkin flax granola + teddy peanut butter

My throat was feeling a little funky tonight.  Not really sore, not really scratchy, but kind of just…you know…funky.

A hot bowl of split pea soup felt oh so right.

(see recipe page for recipe!)

On the side, I had a melted sharp cheddar cheese quesadilla. 

Simply heat up a frying pan, spray with cooking spray, and toss on a whole wheat tortilla wrap.  Sprinkle with sharp cheddar cheese (about 1/4 c. per person) and fold in half.  Flip and toast to perfection!

+ steamed broccoli and mixed veggies for that little somethin’ extra

I finished the night off with a hunk of 88% dark chocolate.

I. Am. So. Tired. Tonight.

I think I’m running on chronic sleep deprivation, due to early mornings and late nights.  There’s no excuse for going to bed late last night.  Just that I stayed up a little too late watching the end of LOST.  I waited to see the end of the series until I caught up with all the reruns.  I don’t want to spoil the ending for anyone who hasn’t seen it yet, but…the ending?!?  Not a fan.

Off to relax for the night and hopefully go to bed early.  Happy Hump Day!

Question: Does your workout routine change at all once the cooler weather rolls around? 

workin’ hard in the kitchen

I woke up at 5:15 this morning. 

No alarms were needed to wake me up.  Just the warm and comforting thought of a hot shower and a hot bowl of oat bran.  Mmm…

Using my basic oatbran method in the recipe page, I also added in some dried cranberries and topped it all off with some lightly salted mixed nuts (ah-mazing!!)

Trail mix meets oat bran.  In one yummy, delicious bowl.  Worth.  Waking.  Up.  For.

The kitchen of the High School was b-b-b-busy this morning!  I immediately threw on some gloves and got to work.  After pouring out 1/2 c. portions of peaches, I helped make pizza.

It was so much fun stretching out the dough and swirling on the red pizza sauce.  The olive oil and herb mixture that was placed around the crust smelled absolutely heavenly!  I also made some calzones, which was the “special” of the day.  Fun! 

All of this working in the kitchen immediately brought me back to my days of working at an assisted living facility.  It was hard work, and at the end of the day I would always be physically and mentally exhausted.  Completely.  But there is nothing quite as satisfying as seeing people enjoy the food that you worked hard to put together.  Especially when they actually enjoyed it…haha.  

Four hours into working at the high school, and I was oh-so-ready to dig into my lunch bag!

First, a morning snack: an apple and a cheesestick

I like to use up leftovers.  This explains my lunch.

• 1 c. cooked brown rice (leftover!)
• about 1 c. of sauteed summer squash & zucchini (leftover!)
• about 1/2 c. roasted turnips (leftover!)
• 1/2 c. kidney beans
• salsa and parsley

Brown rice is so versatile and makes for an awesome lunch when mixed with veggies and a protein source.  I devoured every last, delicious bite.

Afternoon Snack: 6-oz. yogurt + 2 T. Pumpkin Flax Granola + Almond Butter

 Return Of The Tofu Press!!!

Wait.  That’s not tofu.  Oh, you’re right.

That would be frozen, dethawed spinach.  I’ve heard that the tofu press works well with those kinds of things, but I’ve never actually tried it.  Until tonight, that is, while making a spaghetti pie. 

This baby worked like a charm.

Mom and I both had the late afternoon off today, so we both got our hands dirty in the kitchen.  It was fun having a cooking companion.

On the menu: Vegetarian Spaghetti Pie (hint: call it Spaghetti Pie if you have family members who are still wary of eating vegetarian dishes )

Vegetarian Spaghetti Pie—courtesy of Eat Well, Live Well Cookbook…with some tweaking

• 8-oz. whole wheat spaghetti noodles, uncooked
• 1 tsp olive oil
• 2 eggs, beaten
• 1 c. part-skim mozzarella cheese, shredded and separated
• 1/2 c. onion, chopped
• 1/4 c. green pepper, chopped
• 2 clove garlic, minced
• 1 c. fresh tomatoes, chopped
• 1/2 c. water
• 1 can (6-oz) tomato paste
• 1-1/2 tsp dried basil
• 1 tsp dried oregano
• 1/4 tsp salt
• 1 c. part-skim ricotta cheese
• 1-10 oz. package frozen chopped spinach, thawed and well drained

1. Preheat oven to 400 degrees.
2. Cook spaghetti in boiling water according to package directions; drain.  Add oil, eggs and 1/4 c. of mozzarella cheese.
3. Press mixture onto the bottom of a 14-inch pizza pan coated with nonstick spray.  Build the edges high to form a crust.  Bake for 10 minutes.
4. In a nonstick skillet cook the onion, green pepper and garlic until tender.  Stir in the tomatoes, water, tomato paste, basil oregano, and salt.  Set aside.
5. Spread ricotta cheese over top of spaghetti crust.  Layer mozzarella cheese on top.  Layer the spinach on top of this and then the tomato mixture.
6. Cover the pie with foil and bake for 12-15 minutes.  Uncover and bake an additional 2-3 minutes.

Makes about 6 servings.

Meanwhile, while the spaghetti pie was baking, I threw together a larger than life salad.

Complete with yellow & red tomatoes, EVOO, sea salt, black olives, ‘shrooms, carrots, cucumbers and celery.  Fresh, fresh, F-R-E-S-H!!!

About 20 minutes of baking time later, and this came out.

Melty.  Ooey-gooey.  Saucy.  Rich.  Fresh.

Not even being a pasta fan, I am in love with this recipe.  It very closely resembles a vegetarian lasagna, with the red sauce tasting much like a marinara.  So yummy.  I think the overall recipe could use some extra vegetables (mushrooms, summer squash, etc.) to reach perfection, but it’s well on its way.  Feel free to mess with this recipe and make it your own.

I get to go in an hour later tomorrow (8′oclock vs. 7′oclock!), so I have high hopes for a morning run.  I’m not at all looking forward to running in the winter, but I’m absolutely loving my chilly autumn runs.

Question: What was your favorite job that you have ever had?  For me, it was definitely working at a service dog training facility.  Playing with & training golden retriever puppies all day and getting paid for it?  Um…yeah.  It doesn’t get better.

(not) meant to be

Eight hours of sleep and feelin’ good!

I forgot how deliciously creamy oat bran is, when cooked with chia seeds!!!

• 1 c. lowfat milk
• 3/4 c. water
• seasonings: cinnamon, nutmeg, cloves, vanilla
• 1/4 c. oatbran
• 1 apple, diced
• 2 tsp chia seeds
• 1/4 c. wheat bran
• toppings: FEED apple granola, walnuts, maple syrup

1. Bring milk, water and seasonings to a boil, stirring occasionally.
2. Add in oatbran, apple, and chia seeds.  Reduce heat to medium low and cook for about 4-5 minutes.
3. Once beginning to thicken, add wheat bran and cook for one more minute.
4. TOP as desired!

Morning Snack: Orange and mixed nuts

A morning headache converted my original plans of a 5-mile run into a 4-mile walk.  I welcomed the change in pace.  Despite taking yesterday off from running, I just wasn’t feeling it today.  A walk felt 10 times more refreshing for this morning’s workout.

That being said, I’m going to need to really do some schedule tweaking for this upcoming week’s workout routine.  I think I foresee many “night runs” in my not-so-distant future.

My morning walk left me hungry, and I was completely ready to eat by noon.

Brown rice.

Roasted Turnips.

Leftover Bruschetta Chicken (from yesterday.)

The Bruschetta Chicken is my new favorite recipe.  I first tried it about a month ago, when Nicole had us over for dinner.  She served it alongside her homemade foccaccia bread, caesar salad and a zucchini stir fry.  Home cooking at its finest.  My Memere would have been proud.

This chicken dish is worthy of being served for company but quick enough to get on the table for any day of the week.  Best of all, it’s kept healthy with a few simple ingredients, including lycopene rich tomatoes.  Lycopene is an antioxidant known mostly for its effect in reducing cancer risks.

I followed the recipe—almost completely—but modified it just a bit by using real egg whites, whole wheat flour/breadcrumbs in place of white, and cutting back just a bit on the salt.  This meal turned out delicious and reheated well for the use of leftovers.  It makes for the perfect autumn meal.

Bruschetta Chicken—courtesy of Taste of Home

• 1/2 c. whole wheat flour
• 1/2 c. egg whites
• 4 boneless, skinless chicken breast halves (4-oz. each)
• 1/4 c. grated Parmesan cheese
• 1/4 c. dry breadcrumbs (I made my own, toasting whole wheat bread in the oven until dried out and processing with basil & oregano for spices)
• 1 T. butter, melted
• 2 large tomatoes, seeded and chopped
• 3 T. fresh minced basil
• 2 garlic cloves, minced
• 1 T. olive oil
• 1/4 tsp salt
• 1/4 tsp pepper

1. Place flour and eggs in separate shallow bowls. Dip chicken in eggs, then in flour; place in a 13-in. x 9-in. baking dish, coated with cooking spray. Combine the Parmesan cheese, bread crumbs and butter; sprinkle over chicken.
2. Loosely cover baking dish with foil. Bake at 375° for 20 minutes. Uncover; bake 5-10 minutes longer or until a meat thermometer reads 160-165.
3. Meanwhile, in a small bowl, combine the remaining ingredients. Spoon over the chicken. Return to the oven for 3-5 minutes or until tomato mixture is heated through. Yield: 4 servings.

Can I just say how excited I am to see turnips in my kitchen again?

Autumn, how I love you.

Post-lunch sweetness!

Afternoon Snack: cheesestick and whole grain pretzels

I’m telling you, it was not meant for me to go running today.

First, there was this morning’s headache that turned my intentional run into a walk.

And then there was tonight—before dinner—when I decided that a 3-mile run sounded like a good idea.  I was one mile in, feeling strong, and suddenly—out of nowhere—it began to rain.  You guys know me by now.  I love running in the rain.  It was completely lovely.  But then I saw a lightning flash and heard its companion (aka thunder) bark with an incredible fierceness that made my heart skip a beat, my hair stand on end, and my feet feel as numb as an icecube.  I sprinted through puddles and dirt, bolting towards home.  It was probably the quickest 2-miles I’ve done in a long time.

I love rain.  I’m scared of thunder.  And that’s the truth.

Time for dinner!

• mixed greens
• 1/2 cucumber
• 1 carrot
• 1/2 tomato
• 1/2 c. kidney beans
• black olives
• 1/2 c. whipped, 1% cottage cheese
• 1 tsp olive oil

+ kashi crackers.

I love a fresh, crunchy salad for dinner! 

I also love dark chocolate for dessert.

I just bought a new binder and planner today!  I tried getting myself used to the Google Organizer features, but—honestly—I have to write it down with a pen to make it work.  There’s something about holding an actual notebook and crossing my To-Do list out with ink.  It feels so rewarding. 

Tomorrow is going to be an early morning!  My preceptor for Food Service wants me in at 7 o’clock.  Setting the alarm for 5:30 sharp!

Question: How do you keep yourself organized?

chilly days

Brrr…take out your boots, hats, gloves.  I don’t know what it’s like where you live, but it was well under 60 degrees when I went out for my morning walk.

(FYI, I refuse to wear winter boots before November…call it my feeble attempt to hold on to that last bit of summer )

Despite the chilly, breezy, thick-sock-only kind of weather, I bowled up some cold ”un”overnight oats (see breakfast page for recipe.)  A frozen banana and some almond butter made this extra creamy.  Extra delicious.

I was pretty excited going into the highschool today (just finished my second week there! time flies!)  The regional registered dietitian was coming in to do an audit on the menus’, making sure that they were all up to the government’s expectations, ensuring that all the meals being served were of good quality, and seeing if my preceptor (the food service director) had any issues, questions, concerns.

The RD was super nice, and I like the way she managed to stick to her nutrition roots and beliefs, while still listening to the food service director.  She understood the business side of things and was open for conversation.  And she was very much for promoting whole, natural foods rather then focusing solely on the nutrition label (i.e., just because something is high in fat, doesn’t necessarily make it a bad choice.)  I really enjoyed talking with her and seeing what her job was all about. 

Twas a good day.

Last night, I doubled up on my salad that I had for dinner, and used it as today’s lunch.  Easy peazy. 

• mixed red and green leaf lettuce
• 1/2 green bell pepper
• 1 carrot
• 1 small tomato
• black olives, sliced
• 1/4 avocado
• olive oil + sea salt

And some kashi crackers + an apple.  I’m working at finishing up these pink ladies before diving into the new bag of local macs.

I also packed…

…drum roll please…

The new Larabar flavor for a morning snack!!  Okay, okay.  Maybe this isn’t *new* new, but it certainly is to me.

The price was a bit steep and the calorie count was a bit high for such a small snack.  I could have easily eaten two of these things and still been hungry.   But the flavor was delicious, and it was studded with rich, chocolate chips.  I’m totally glad I tried it this once, but I don’t know that I would actually buy it again.  Well.  Maybe for a special treat now and then when my wallet allows it.

All together now!

Afternoon Snack: whipped 1% cottage cheese and Natures Path Heritage Flakes

I really like this cereal.  The first ingredient is Kamut Wheat Flour, and there’s organic wheat bran, barley, millet and quinoa following not far after.  It’s nice and crunchy too.

Beans are fabulous in so many dishes.

From salads, to hummus or bean dips, to chilis, to taco fillings.  Anywhere meat belongs, beans can usually follow suit.  And they don’t necessarily need to be a replacement, but they can definitely enhance your meal with flavor and nutrients and fiber. 

One of my favorite ways to use up some nutrient rich beans: Homemade Black Bean Burgers!  Served on a whole wheat bun with some tomato, lettuce and ketchup.

By the way, I love that one can of black beans makes four burgers.  There were three people eating tonight which—of course—means (did you guess??) my lunch is made for tomorrow.  Gotta love it.

A side salad with Newmans Own Balsamic Viniagrette Dressing.

And chilled grapes for an antioxidant rich dessert.

Normally I have Fridays off, but tomorrow I have a seminar to meet up with my fellow dietetic interns and dietetic director.  I have to give a short blurp on whether non-food related rewards work well for long term weight loss.  According to studies and research done, they don’t.  But honestly, I think it depends on the person.  I know for me, personally, a little reward like taking a bubble bath or splurging on a good magazine/book would be a fun reward.  It wouldn’t necessarily aid in the weight loss per say, but it could definitely add to the motivation in keeping me going.  Especially if there are other motivational factors besides.

I don’t know.  What do you think?