fire up the grill.

Sometimes, it’s important to encourage summer along.  Coax it out of hibernation. Give it a little pep talk…a little one-on-one.

And since cookouts scream summer to me—especially when they involve burgers—dinner became an obvious choice.

The sun was out all weekend long, well into today.  It reached 75.  Seventy-five! That is shorts and t-shirt weather at its finest.  And I like to think that I played my part by firing up the grill.

Yes.  I fired up the grill.

Well.  Dad did all of the cooking, after I initially pushed that little green button.  But still.  This must count for something.  Right?

My Pepere, my parents and I didn’t talk much during dinner.

I think this had something to do with the juicy grass fed burgers, the warm weather and the sunshine.  Lovely.

Summer Squash and Zucchini Saute; on the grill

For health and wellness reasons, it’s a good idea to strive for at least 1-2 vegetarian meals a week.  However, don’t stop there!  And don’t feel that you need to exclude meat in order to reap all of those colorful benefits.  Try including more vegetables with each meal, regardless of whether meat is being served or not.  And then have fun sampling your way through all different kinds, such as broccoli, brussels sprouts, turnips, spaghetti squash, kohlrabi, tomatoes, etc.   What you end up loving may surprise you! 😀

This is a simple way to include some extra veggies whenever you fire up the grill.  Cook up some extra, then layer it on top of your favorite pizza for the following night.  Enjoy! 😀

• 1 whole, medium summer squash, cut or sliced
• 1 whole, medium zucchini, cut or sliced
• 1 onion, chopped
• 1 Tbsp. olive oil
• Mrs. Dash Onion and Herb blend…OR…garlic powder and sea salt…OR…italian seasoning
• Pepper

1. Preheat grill to medium.
2. Place squash, zucchini and onion on a large, doubled sheet of foil.  Drizzle with olive oil, sprinkle with seasonings.  Stir gently.
3. Fold edges of foil in and tightly seal the bundle.  Place on grill over medium heat, stirring occasionally.  Cook until soft and tender, about 15 minutes.  Enjoy! 😀

QUESTION: What foods “scream” summer to you?

 

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an unlikely pair.

No matter how unlikely it may seem, you just never know who you’re going to hit it off with.

Who might suddenly be your new best friend.

Chick peas and pumpkin are a very unlikely combination.  Slightly unexpected.  And while they’re not quite on the level of black bean brownies, they’ll still make you step back for just a moment or two.

Chick peas and pumpkin? Who would have thought.

I still haven’t decided if this is a smooth and creamy hummus or a sweet and spicy, gingerbread dessert spread.

I have decided that I love these flavors together.  That blackstrap molasses makes everything (yes, everything!) better.  That walnuts and molasses were meant to be.  And that next next year I need to stock up with one or two more cans of pumpkin.

Serve the spread on a crispy cracker.

Or swirl it into your yogurt with a sprinkle of Natures Path Pumpkin Flax Granola.

No matter how unlikely it may seem, you just never know who you’re going to hit it off with.

Who might suddenly be your best friend.

Gingerbread Hummus

Serve this sweet and spicy spread with crackers or yogurt.  Or, top off your morning bowl of oats (or pancakes!) with a scoop or two.  There’s not a trace of “bean” flavor to be found, and—like me—you will probably find yourself wondering why you didn’t stock up with more cans of pumpkin as well.  Enjoy!

• 1-15oz. can garbanzo beans, rinsed and drained
• 1 cup canned pumpkin
• 3/4 tsp cinnamon
• 3/4 tsp ginger
• 1/4 tsp nutmeg
• 1/4 tsp cloves
• 1/2 tsp lemon juice
• sea salt to taste
• 1 tsp vanilla extract
• 3 Tbsp. blackstrap molasses

1. In a food processor, combine all ingredients together.  Adjust salt and molasses to taste.  Enjoy! 😀

QUESTION: Hummus…yay or nay?  What is your favorite hummus flavor?

Fast Food.

Well.  I thought I’d let you in on a couple of my most recent, fast food favorites.

And no.  I’m not talking about that kind of fast food…

Recently, I went to a state dietetic conference, in which there were all kinds of free giveaways, goodies and snag bags.  Yep, just one of the many perks of going into a food-related job. 😉

I sampled my way through delicious (and, to be honest, sometimes not so delicious) chocolate, yogurts, and cheese.  Lots of cheese.  By the end of the day, I discovered a couple of new (to me) products that I plan on using in my kitchen if ever I need food fast.  Fast food.

Fast Food #1: Dell’Amore Tomato Sauce

Supposedly, this sauce is homemade in Vermont.  I’m not usually a fan of store bought tomato sauces, but I’m really, really liking this one.  The sodium content is reasonable and the flavor is as deliciously close to homemade sauce as I’ve yet to find.  Best of all, the ingredients are 100% pronounceable.

It is pretty pricey though.  I paid $5.00 for one bottle.  But considering how cheap pasta noodles are, this meal really comes out to be a pretty affordable deal.

I like to bulk it all up with some extra veggies: zucchini, mushrooms, onions…

…and a crunchy side salad.

The sauce gets mixed with the cooked veggies and then I smother it all over a plate of whole wheat noodles.

There you have it.  Fast food at its finest.

Fast Food #2: Flat-Out Wraps

At the end of the dietetic conference, there were more and more giveaways, as companies tried to just get rid of their products before heading home.  I snagged a couple of these flat-out wraps to be used for quick meals and snacks.

The best serving method that I discovered for these wraps, was when I served them alongside bowls of homemade channa masala, which I had pulled from the freezer.

Fast food.

The taste and texture of the flat-outs are fun.  I liked them.  But I’m still not crazy about that long ingredient list.  I wonder if the non-light ones are a little shorter?

Fast food doesn’t have to involve drive through’s, greasy fingers or eating in 5 minutes flat.  A little planning can go a long way in preparing foods at home that won’t take hours and hours of your time.

Eating On the Road:

• Stop at a grocery store and make a meal from the deli with a whole wheat bulkie roll, a couple slices of turkey breast, a slice of cheese and some lettuce and tomato.  BONUS: Park in the furthest parking spot and get some walking into your day.
• Pack a sandwich into a cooler if you know your day will be a long one.  Chop up some chicken, mix it with a bit of mayo, add some grapes and walnuts, and tuck into a whole wheat pita with lettuce.  Serve with some fresh raw veggie sticks for crunch and a piece of dark chocolate for dessert.
• Pack a substantial snack to hold you over until you can sit down and have dinner: half a peanut butter and banana sandwich, almonds with apricots, cheese stick and a piece of fruit, yogurt with fresh berries and granola, etc.

Quick Meals At Home:

• Breakfast for Dinner: Scrambled eggs, whole wheat toasts with a pat of jam, and roasted veggies on the side with fruit salad for dessert.
• Tuna Melts: Grilled cheese with tuna salad tucked in between.  Serve with raw or roasted veggies and fresh fruit for dessert.
• Black bean burgers on whole wheat buns with avocado, lettuce, and tomato.  Serve with homemade french fries and side salads
• Make big batches of soups, chili, stews, salads, etc. on your weekend and stash in the freezer or fridge for an upcoming busy week.

Healthy fast food.  What a concept.

QUESTION: What is your favorite “fast food?”

She’s Going Overboard.

I tend to go a little overboard-–a little over the top—with most things in life.  This can be very, very good or very, very bad, depending on the situation.

Depending on what we’re talking about.

The perk of this characteristic is that when I focus on doing something—for work, school, play, etc—I do it really, really well.  There’s no wishy-washing around or getting side tracked with something else.

I stay focused.  Mentally.  Physically.  Focused.  .

The other side of this characteristic, however, is that I’m constantly overbooking myself.  Going overboard with things that “need to get done.”  Never giving myself enough time or energy to fit it all in.  In fact, to be quite honest, my calendar just isn’t quite big enough to hold all of my scribble, to-do’s, and reminders.

By the way—since we’re on this topic—have you ever noticed that “me time” is the last thing to be penciled into the calendar, if ever at all?  It makes you wonder…why??? We all need some well-deserved “me time.”  Saying that there’s just not enough time in the day is like saying there’s just not enough time to ever be with a best friend.  If that’s the case, something needs adjusting.  You deserve (and need!) the time to catch up, rewind, unfold, and breathe.

Anyways.

This week I went overboard on the bananas.

Don’t laugh.  This is totally serious stuff.  I’ve decided that the only thing worse than the thought of eating three bananas every single day—every day—is the idea of having to throw them out.  So I squeezed some “me time” into the calendar, snatched that overabundance of bananas, and baked myself a batch of muffins for tomorrow’s breakfast.

Because sometimes going overboard is a very, very good thing.

Banana-Blueberry Muffins

This is a standard old favorite muffin recipe with a few changes, here and there.  I’ve been experimenting with using honey as my sweetener of choice lately, and these muffins were practically made for such an ingredient.  So this was the first thing that I changed from the original version.  I also added in some cinnamon, doubled the vanilla, and reduced the sodium content by nixing the salt altogether.  The baking powder has plenty of sodium and I found the extra addition of salt completely unnecessary, which is oftentimes true for many muffin recipes.

I recommend making these whenever you have a big ol’ batch of overripe bananas.  They are best served warm, straight from the oven.  But, of course, they freeze well too.  Enjoy! 😀

• 2 c. whole wheat flour
• 1 T. baking powder
• 1 tsp cinnamon
• 1/4 tsp ground nutmeg
• 1 large egg
• 2 egg whites
• 1 c. milk
• 1/4 c. honey (or sugar)
• 1/4 c. olive oil
• 2 tsp vanilla
• 1/2 c. mashed, very ripe banana (about 1-1/2 to 2 bananas)
• 1-1/2 c. frozen blueberries

1. Whisk together first 4 ingredients up to nutmeg.
2. Whisk together next 7 ingredients up to banana in a separate bowl.
3. Add blueberries to dry mix; stir until blueberries are coated with the flour.
4. Add wet mix to dry mix.  Stir just until moistened (do not overmix…this toughens the final product!)
5. Pour batter into 12-muffin pan coated with cooking spray.  Bake for 17-20 minutes at 400 degrees F.

QUESTION: Do you tend to overbook your calendar with to-do’s and appointments?  How do you make sure that you still get some “me time”?

Stuffed To The Brim

I am absolutely STUFFED to the brim…

…with happiness and smiles…

…quiet calm and simple joy…

…peace and absolute contentment…

…veggies and quinoa.

Isn’t life delicious?

Quinoa Stuffed Peppers—tweaked from the original recipe as seen in Moosewood Cookbook

These rustic peppers are delicious as is, but feel free to top them with a bit of zingy salsa or creamy guacamole for that little something extra.  Any leftovers will freeze and reheat really well, making for an easy peazy weeknight meal.  Or you can simply toss them in a container and eat them with a side salad for lunch the next day.  Enjoy! 😀

• 1 cup raw quinoa, rinsed
• 6 medium bell peppers
• 1 Tbsp. olive oil
• 1 cup chopped onions
• 3 garlic cloves, minced or pressed
• 1-1/2 tsp ground cumin
• 1-1/2 tsp ground coriander
• 1/2 tsp red pepper flakes
• 1/2 tsp salt
• 1 cup peeled and diced carrots
• 3/4 cup diced celery
• 1 cup diced zucchini
• 1 cup frozen corn
• 1 cup canned black or kidney beans, drained and rinsed
• 1-1/2 cup grated mozzarella or cheddar cheese

1. Preheat oven to 400.  Spray a baking sheet with cooking spray and set aside.
2. Place quinoa  and 2 cups of water in a medium pot and bring to a boil.  Lower heat and simmer for 10-15 minutes or until water is absorbed.
3. Meanwhile, cut bell peppers in half lengthwise and carefully seed them.  Place peppers cut side down on baking pan and roast for 15-20 minutes, until softened and lightly browned.  When bell peppers are roasted, reduce heat to 350.
4. Meanwhile, in a skillet, place 1 Tbsp. olive oil in pan and place over medium heat.  Add onions and garlic; cook for about 5 minutes.  Stir in cumin through beans.  Cover pan and cook for 10 minutes or until vegetables are very tender.
5. Combine vegetables and quinoa and add salt to taste.  Turn over the roasted peppers and stuff each half.  Sprinkle each pepper with some of the cheese and bake for 10-15 minutes or until cheese has melted.

QUESTION: What are you *stuffed* to the brim with today?+++++++++++++++++++++++++++++++++++++++++++++++++++++++

not your average brownie

Well.  I never thought I would say this. But.

I made a batch of black bean brownies.  And I ate one.  And I liked it.

I don’t know where this idea first originated.  I mean, who puts beans in their brownies?

I honestly don’t know, but I figured that while I was at it, I may as well just throw some pumpkin in there too.  May as well.

For better or worse, into the oven you go…

The kitchen smelled like chocolate.

The brownies looked like chocolate.

These brownies are chocolate.  No doubts about that, the flavor is all there.  No off putting beany flavors, whatsoever (phew!)

I don’t know what it is that came over me tonight.  All I know is that I have but one can of pumpkin left.  I’ve eaten my weight in almond butter this week.  And after this shenanigan, I imagine that my kitchen will end up living in a state of shock for just a while.

But that’s okay.  It was all well worth it.  I think you’ll agree.

Black Bean Brownies

These are brownies with health benefits, thanks to the filling fiber from the pumpkin and the fiber/protein combo from the beans.  And while I wouldn’t try to claim that these are going to be your new “go-to” recipe for brownies, I think they make a fun new twist as a healthier dessert for during the week.

These brownies are moist—fudge like!—and soft and filled with sweet chocolate.  I highly recommend adding the walnuts, chocolate chips and coffee, as these ingredients will really help to intensify the richness.  Smear these babies with almond butter, raspberry jam or sprinkle with shredded coconut and enjoy with a tall glass of ice cold milk.  Enjoy!

• 2 cups canned black beans, rinsed and drained
• 3 eggs
• 1/2 cup canned pumpkin
• 1/4 cup cocoa powder + 2 Tbsp.
• 1 pinch sea salt
• 1 Tbsp. vanilla extract
• 1/2 cup white sugar
• 1-2 tsp instant coffee
• 1/4 cup chocolate chips (optional)
• 1/4 cup walnuts (optional)

1. Preheat oven to 350 degrees. Spray an 8×8 inch baking pan with cooking spray.
2. In a blender, combine black beans, eggs, pumpkin, cocoa powder, sea salt, vanilla extract, sugar, and coffee until smooth.  Transfer to a medium bowl and stir in chocolate chips and walnuts.  Transfer to prepared baking dish.
3. Bake in the preheated oven for about 25-30 minutes.  Brownies are ready when the top appears dry and the edges start to pull away from the sides.  Serve warm with a smear of your favorite nut butter or fruit jam.  ENJOY!

QUESTION: What is the most unusual ingredient you have ever cooked with?

I know I’m busy when…

I know I’m busy when I bounce out of bed at 5:00am on a Sunday morning, with a feeling that I’m late for something important.

I know I’m busy when a quiet movie night at home becomes the highlight of my week.

I know I’m busy when I can’t for the life of me remember what year we’re in.  How old am I again?

I know I’m busy when my calendar begins to look as if a two year old randomly scribbled a bunch of chaotic marks across the page.

I know I’m busy when I make three large salads, just so that I can have lunch already made for two more days.

I know I’m busy when I forget about the broiler.

I know I’m busy.  And yet, through it all, I know I am okay.

Because I actually kind of like early mornings, even on Sunday.  My scribbled calendar secretly makes me happy.  And larger than life salads never get old.

Oh.  Yes.  And I’m also okay with improvising.

 

QUESTION: Even when you’re in a time crunch, what is one thing that you refuse to give up? For me, it’s spending at least 15 minutes for breakfast.  And going for at least three runs or walks a week.  AND, spending at least half an hour at night to read in my book.  😀

a series of serious questions

I was in an especially thoughtful kind of mood today, spending some time chewing over those very important, real-life kinds of issues.

Things like, why can’t I sleep past 6 o’clock on a Saturday? Or, why do cold oats never keep me as full as warm? And, why am I still using St. Patrick’s Day napkins on April 2?

Because, you know, these are all very important, current, real-life issues that must be mulled over every now and then.

The real question, however, was this: Why do I feel the need to run?

Some would argue the point that runners run because they can.  Plain and simple.

But that answer just doesn’t work for me.  Because theoretically, I could go bungee jumping…”because I can.” But I don’t.  I could eat an entire cake in one sitting…”because I can.” But I don’t.  I could walk up to a tall, dark and handsome stranger, give him my number, and tell him to call me…“because I can.” Theoretically.  But I don’t.

So what is it about running that lures me in?  Why do I run?  Why do you run?

This is what I came up with…

When I run, I pray. Sometimes I pray just to keep me focused.   Sometimes I do it just because it feels good to finally be alone and talking to God.  And sometime do it just to get my mind off of the way that my legs are starting to feel like dead weights hanging from my body.  😉

When I run, life feels more simple. My schedule suddenly makes sense.  My days don’t seem so crazy.  I feel focused and ready to embrace all that life brings.

When I run, I am strong.

When I run, I feel free. No phones, gadgets, internet connections (even worse, lack of) or demands.  I am alone.  I am content.  I am blissfully free.

Yes, bungee jumping is something that I could, theoretically, do.  But it wouldn’t really make life seem more simple.  It wouldn’t make me feel free in a good way.  And while I would be talking to God, I wouldn’t necessarily be praying.  More like begging and pleading for my life.

And so, take it or leave it, this is why I run.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Grilled Salmon

This salmon is simple enough to make for a busy weeknight, but delicious enough to serve when company comes over.  It also makes the perfect post-running fuel, as its chock full of omega 3 fatty acids which may help to reduce inflammation.

Serve with your favorite veggies and some mashed sweet potatoes, rice, or a baked potato.  Enjoy!

• 1 lb. wild caught salmon
• 1 tsp lite soy sauce
• garlic powder
• freshly ground black pepper
• fresh or dried parsley

1. Heat grill to medium heat.
2. Drizzle salmon with soy sauce and sprinkle with garlic powder, pepper and parsley.  Cook skin side down on grill for about 5 minutes.  Flip.  Continue cooking for another 3-5 minutes, depending on desired doneness.  Fish will flake easily with a fork when finished.  Avoid overcooking.  ENJOY! 😀

QUESTION: What is your exercise of choice?  What makes this your favorite?

for the love of kale

For some strange reason, I could not get the idea of eating kale out of my head.

Maybe this stems from the past weekend, having been filled with pies and burgers and sweet, heavenly pancakes.  Or maybe its the warmer spring weather.  The long pre-dinner walks.  The feeling of a summer-to-be and all the freshness that comes along with.  Maybe it’s a subconscious craving for the extra dose of nutrients.  Maybe.

Or maybe I just wanted something green and curly and surprisingly delicious.

Kale has long been one of my favorite foods, but it didn’t really start out that way.

There was, for example, the one time that I decided a kale smoothie sounded about right.  Zwirrrpp…in the blender.   With milk and a carrot and a packet of Amazing Meal.  It was as delicious as it sounds, and I don’t mean that in a good way.

And then there was the time that I thought eating it plain and raw with olive oil and parmesan sounded nice. It really wasn’t.

So the road has been a bumpy one.  But the end results were worth it, as I finally fell in love with the bright green vegetable.  I learned that:

(1) There are several varieties of kale, some being more suiting for soups and stews, and some being more suiting for sauteeing, stir frying, baking.  Some even do indeed taste good raw, but I wouldn’t personally recommend the curly kale in this approach.
(2)  Kale can be bitter and the ingredients that are added need to counteract this somehow.  I find that even a sweet, grated carrot acts as a beautiful counterbalance.  As does a little lemon juice, a little soy sauce, some diced tomatoes, et cetera.
(3) Kale needs to cook and soften.  Let it wilt as you would let spinach wilt.

Last night I finally had my fill of kale for dinner.  It was ridiculously simple.  Which is just one more thing I love about a curly bunch of kale.

Kale and Tofu Saute

(Serves 1)

This is a simple, satisfying meal that is perfect for a busy weeknight.  Pair with a slice of your favorite bread and dinner is on.  Enjoy!

• 1/2 bunch of kale, shredded into bite sized pieces
• 1 tsp olive oil
• 1/2 carrot, grated
• splash of lemon juice
• garlic powder
• 1/4 block of tofu
• 1/4 avocado

1. Heat oil in dutch oven over medium heat.  Add kale and cook until beginning to wilt.  Reduce heat to medium-low.
2. Add carrot and lemon juice, and garlic powder.  Stir well and cook for another minute or so.
3. Meanwhile, spray a nonstick pan with cooking spray.  Cut tofu into 1/2 inch blocks and cook until browned on each side.
4. Transfer kale to a bowl, topping with cooked tofu and avocado.  Enjoy!

QUESTION: What is your favorite kind of leafy green?  Swiss chard?  Lettuce?  Kale?  Spinach?

embracing spring

In all honesty, I almost didn’t make it to the computer today.  I almost lost myself with spring and sunshine and having nothing really to do but to go for a nature walk.  It was really, really lovely.

Everything looked just as it should on the first day of spring.  Exciting.  Fresh.  Rich and clean.  With promises of warmer weather to come.

In order to fully embrace spring—and all of the brilliant excitement that comes along with—the few green, plastic chairs sitting inside our shed were pulled out from hibernation, and the charcoal grill was fired up.  A fun, spring inspired meal was planned.  The deck was turned into our own private cafe.

Spring deserves such a bright, cheery welcoming, wouldn’t you say?

And then I overcame one of my most ultimate fears (aside from public speaking and roller coasters, of course) which was dunking my hands into a bowl of cold, raw turkey meat, squishing and squeezing the burger mixture together into one cohesive mess.  Shudder.

It didn’t kill me.  I didn’t grimace or groan or make (too) many faces.

But I certainly didn’t enjoy it half as much as hand-stirring a batch of vegan cookies, in which I can wholeheartedly lick my fingers afterwards.  Just being honest.

Dad took over as soon as the patties hit the grill, which is when I finished up with the sweet potato fries and threw together a warm kale salad.

The kale could not have been simpler:  Chop an onion.  Throw it in about 1 Tbsp. olive oil in a large pot.  Heat over medium until browned; add 1 bunch of chopped kale, 1 can of diced tomatoes, garlic powder and lemon juice. It’s as delicious as it is simple and goes well with most anything.

The burgers were spectacular.  Well worth the occasion of having to hand stir (wow, I am such a wimp when it comes to raw meat!)

They’re moist and juicy, thanks to the red bell pepper, and they’re spiked with rich flavor throughout.  I sandwiched mine in between a whole wheat hamburger bun, topping it all off with swiss cheese, chopped garden cress, tomato and ketchup.

The main highlight was that, despite the 40 degree temperatures, we ate outside on the deck for the first time this year.  It felt like the right thing to do.  It was as if we were welcoming spring home, after its been gone away somewhere for a long, long while.

Really, I love each new season for its own unique reason.  But I tend to think that spring is one of the most delicious.

Ultimate Turkey Burgers—as seen in Clean Eating Magazine, with slight modifications

This is such a delightful recipe.  Don’t let its simplicity fool you!  The bell peppers lend the burgers a moist, rich flavor, and the garlic offers just enough pizazz to really excite things.  Serve with your favorite garnishes and sides for a fun, spring-inspired meal. 😀

• 1 lb. ground lean ground turkey
• 1 medium red bell pepper, diced into 1/4 inch pieces
• 2 garlic cloves, minced
• 1 Tbsp. parsley, finely minced
• 1/8-1/4 tsp salt
• 1/2 tsp freshly ground black pepper

1. Combine all ingredients in a medium bowl.  Divide into four balls and place each in between wax paper, flattening to about 1/2 inch thick.  Chill in freezer for 30 minutes before grilling time.
2. Place patties carefully on grill over medium-high heat.  Grill 3-4 minutes and flip.  Grill for another 3-4 minutes or until burgers are golden brown and firm in the middle.  Enjoy!

QUESTION: What is a warm weather activity that you’re most looking forward to this year?