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.

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counting on lentils

If I’m ever stuck at home during a blizzard, a hail storm, an ice storm, etc, I hope that my pantry is stocked with lentils.

I’ve said it before and I’ll say it again.  Lentils have saved me more than once.  From snobby joes to lentil salads to curried lentils over rice.  Lentils are there when I need them the most.  They never fail me.  Never.  And unlike other legumes and beans, lentils don’t take hours upon hours to go from pot to plate.  They’re quick, easy, cheap, delicious.

Tonight I was craving a big ol’ bowl of spicy, chunky, lentil tacos, which made me immediately think of my favorite recipe from Runners World.

I found this recipe back when I was training for a half marathon.  I liked the idea of fitting more nutrient packed beans and legumes into my diet.  Even better, I liked the idea that this recipe was supposed to come together in under 30 minutes. 

Step 1: Olive oil, onions, celery, garlic: sizzling on medium until tender and transparent.

Step 2: Add in lentils and seasonings, cooking for 1 minute more.

I have no idea what this “one minute” actually does for your lentil taco, but I’m not one to doubt Runners World or their chefs.  So I continue to cook the lentils, spices, and onion mixture.  For exactly one minute. 

But coming from one busy cook to the next, you truly probably don’t need to. 😉

Step 3: Add in liquid and raisins (!!!)

The raisins scared me the first time around.  I mean, really?  Raisins?? 

But honestly, I wouldn’t skip this step.  I did so once and missed the sweet lil’ addition terribly.  They offset the spiciness of your salsa and the chili powder perfectly, as they soak up all those savory flavors into one plump and juicy (slightly sweet) bite.  It’s a fun addition that I never would have thought of personally, but I am thankful that Runners World did.

Step 4: Cook for about 20 minutes, until lentils are tender.  Add water as needed.  Add salsa.

Go for a nice, spicy salsa.  I’m a big fan of Newman’s Own or Old el Paso. 😀

Voila.  Dinner is served.

I wasn’t kidding when I said that I wanted a big ol’ bowl of lentil tacos for dinner tonight.  Tradition says that you roll them up in a tortilla wrap.  But tonight I opted for the non-traditional route. 

Bowl of lentil taco mixture.  Roasted veggies.  Cheezy quesadilla. 

Lentils once again saved the day.  Saved the dinner.  Quick, easy, cheap, delicious. 

It should be noted that this recipe is as forgiving as they come.  On more than one occasion, I have found myself without onions, celery or salsa.  It’s nothing that a can of diced tomatoes, some ginger, balsamic vinegar, and/or some random veggies can’t take care of. 

Also, I know the title of “lentil taco” causes you to envision—well—an actual taco, but there’s no need to stop there.  Lentils should never be limited.  I’ve put this stuff over rice and green leafy salads.  I’ve melted cheese over the top and called it a dip for my kashi crackers.  I’ve eaten it cold, I’ve eaten it hot.  I’ve eaten it every which way.  Your imagination is really and truly the only limit.

Lentil Tacos
as seen on RunnersWorld.com (with some tweaking)

• 1 cup onions, diced
• 1/4 cup celery, diced
• 3 cloves garlic, minced
• 1 tablespoon olive oil
• 1 cup brown lentils, dry
• 1-2 tablespoon chili powder
• 2 teaspoons ground cumin
• 1 teaspoon dried oregano
• 1 cup water
• 3 tablespoons dried black currants or raisins, minced
• 1 cup salsa, plus additional for topping
• 8 6-inch whole wheat flour tortillas

  In a large frying pan over medium heat, sauted onions, celery, and garlic in the olive oil for five minutes or until vegetables are soft. Stir in the lentils, chili powder, cumin, and oregano. Cook for one minute. Add the broth and raisins. Cover and cook for 20 minutes, or until the lentils are tender (add more water or broth as needed…I usually add in another 1-2 c. of liquid or so). Remove the lid and cook an additional 10 minutes (until lentils are thick), stirring often. Fold in the salsa. Wrap the tortillas in a damp white cotton towel and microwave on high for one minute. Spoon the lentil mixture among the tortillas. Top with lettuce, tomatoes, and cheese if desired.

Question: If you were ever to find yourself stuck home without access to a grocery store, which item would you hope to have in your pantry?

Apparently, the weather doesn’t care if fall is official.  It would much rather be summer.  Who am I to argue?

My morning run consisted of all good things.

Feeling good for 5 miles…well.  Let’s be honest.  Feeling good for 4 miles.  That first mile seems to always feel a bit creeky.

Sunny sky.

And a running revelation.  Don’t you love when this happens? 

What was my running revelation?  Well, I’ll tell you. 

It occurred to me as I was running along on my third mile, that I used to beat myself up over taking a walking break during a morning run. 

“Sarah, where’s your endurance?”  “You’re giving up!”  “Wimpy, wimpy, wimpy!”

And now?  Now, I’m convinced that taking the occasional walking break is not only okay, but it can also be extremely beneficial.   It’s part of living intuitively.  We hear so much about intuitive eating, but what about intuitive exercising?  Whether you’re having an ‘off day’ or are increasing your mileage, plan on structuring in some walking breaks.  This doesn’t mean taking a break whenever you grow tired and it doesn’t mean never pushing yourself—which really does help to build endurance.  But it means respecting what your body is telling you. 

If you’re experiencing abnormal pain related to an injury, STOP running.  And if you find that you’re becoming tired or starting to slouch, take a walking break!   A slouched, tired running form can cause you to run differently, leading to injuries. 

BREAKFAST

Libby and I, we’ve been best friends lately. 

• 1/2 c. uncooked oatmeal
• cinnamon + nutmeg
• 1 banana, thinly sliced
• 6-oz. plain yogurt
• 1/2 c. canned Libby pumpkin
• topping: 2 T. walnuts, Natures Path Pumpkin Flax Granola

I chomped my way through this bowl of deliciousness before heading out for my run.  It was easy on my stomach.  Dairy used to bother me on my runs, but no more.  I think I’ve built up a tolerance level. 😉

Post run, I was starving. 

As in, “is it lunch time even though it’s only 10 o’clock” kind of starving.

One whole wheat tortilla wrapped with ricotta cheese later, I was again feeling like my normal self.

LUNCH

Chopsticks.

Whole wheat bunny crackers.

Deliciousness.

• mesculin greens
• carrot
• cucumber
• tomato
• garbanzo beans (about 1/2 c.)
• 2 T. dried cranberries
• black olives, sliced
• feta cheeese (about 2 T.)
• olive oil

There’s something about having a day off that makes me crave Starbucks.  I’m so glad there isn’t one too close to my house.  I could foresee the following scenarios happening all too frequently:

“Oh, it’s Monday, I think I’ll treat myself to a morning latte.”

“Oh, it’s Hump Day, Starbucks would be a fun treat.”

“Oh, it’s Saturday, I think I’ll hit up Starbucks with Nicole for a coffee date.”

“Oh…”

You get the picture.  My entire paycheck would end up in Starbucks’ wallet.  It wouldn’t be pretty. 😉

Today I went with a grande soy misto with one pump of toffee mocha.  Mmmm….

Afternoon Snack: almonds and grapes

DINNER

If I had to choose just one thing to cook for the rest of my life, I would choose soups.  At least, for the time being.  Next month I may say differently.  But for now?  Soups!

This is one of my favorites.  It’s simple, rustic, and super hearty.  You could easily make this vegetarian by substituting vegetable broth for the chicken broth.  That being said, however, nothing quite takes the place of a homemade chicken stock in this soup.  The next time you boil a chicken, save the broth specifically for this soup.  It is definitely worth it. 😀

Mushroom Barley Soup
from the Culinary Institute of America, “Book of Soups” with some minor variations

• 1 T. olive oil
• 1 onion, finely diced
• 1 carrot, finely diced
• 1 celery stalk, finely diced
• 3 c. sliced portobello mushrooms
• 2 qts. chicken broth
• 1/2-3/4 c. pearl barley
• 1/2 tsp salt, or to taste
• 1/2 tsp black pepper
• 1 T. parsley
• 2 T. balsamic vinegar

1. Heat the oil in a soup pot over medium heat.  Add onion and cook, stirring frequently, about 10 minutes
2. Add vegetables up to mushrooms.  Stir, cover and cook on low for 3-4 minutes.
3. Remove cover and add broth and barley.  Bring to a simmer and cook until barley is tender, about 30 minutes.
4. Season with salt and pepper.  Stir in the parsley.  Stir in vinegar.  Serve in heated bowls.
5. ENJOY! 😀

A pear for dessert!

I’m off for a walk.  Nothing celebrates the upcoming weekend like a relaxing after-dinner walk. 😀

Question: Do you take walking breaks during runs? 

AND/OR

Question: If you were to cook one type of meal for the rest of your life, what would it be? 

‘3’ vs. ‘6’

My alarm clock seemed extra loud this morning.  Loud and extra, extra, extra obnoxious.

It woke me with a jolt, as I literally made a flying leap through the air in order to shut the alarm off.  Somehow I even managed to hit the off button while air-borne.  I thought this was pretty cool until I realized that I had flung myself further than I actually needed to, resulting in a loud thud as my head hit the wall.  Whomp.

Apparently, it’s Thursday, because after my initial daze, I simply laughed.   If it was Monday, there may have been (very) different consequences. 😉

Thursdays are usually my strength training slash yoga day.  But a walk sounded so appealing, that I just ate my breakfast and went.  I think it’s the unusual warm weather that’s making me want to spend extra time outdoors.  It is the official first full day of fall, after all.  The chilly weather will be permanently here before we know it.

Breakfast: whole wheat bagel with almond butter and a banana

A big ol’ fresh salad for lunch!  Complete with all my favorite mix-ins…

• mesculin greens
• cucumbers
• tomatoes
• garbanzo beans (aka chickpeas)
• black olives, sliced
• olive oil
• feta cheese

Yogurt In A Jar!

I layered some orange slices on the bottom, plopped on some plain yogurt, and sandwiched the yogurt in with a sliced kiwi.  The fruit juices dispersed throughout the yogurt, creating a naturally sweetened morning snack.

There was also an apple and some whole wheat bunny crackers to accompany the salad. 😀

There was a recent research article done, looking at whether “grazing” throughout the day (in this case, referring to 6 mini meals) or eating 3 square meals a day was more beneficial in controlling appetite.  The study revealed that the 3 square meals was actually more beneficial in the long run than the grazing method. 

However, that being said, I would have to look at more of the details in the study.  Personally, I find that having a morning and an afternoon snack keeps hunger at bay and prevents any gorging at the next meal.  Especially when the snacks involve a good source of protein and some fiber.  And flavor.  Which is equally important. 😉

But really, keeping blood sugar levels stable can make all the difference in how you feel by the end of the day.  Eating every 3-4 hrs. is an important aspect of any healthy diet.  

Afternoon Snack: Raisin bran with milk

I’ve been making a lot of appetizers these past few days.

There’s something about having a lil’ something to tease the palate before the main meal.

Tonight I had a ramekin filled with homemade Onion Soup (recipe to follow.)  The onions cook down, down, down.  Into a state of absolute, caramelized bliss.  It’s a beautiful thing.  It also makes the perfect appetizer soup.

But before you think I’m getting too snooty or that I might possibly have too much time on my hands, you should know that Onion Soup is possibly the easiest soup you will ever make.  You should also know that my main entree did not revolve around filet mignon or leg of lamb. 😉

Yes.  It is totally okay to precede your dinner with a bowl of Onion Soup, winning you looks of admiration across the table.  (Nobody has to know that it took you a mere 30 minutes from start to finish.)

And it’s totally okay to call a bowl of “un”overnight oats your dinner.   Absolutely a-okay.

“Un”overnight Oats:

• 1/2 c. uncooked oatmeal
• 1 banana, sliced
• 6-oz. plain yogurt
• cinnamon, nutmeg
• mixed, lightly salted nuts

I added in a side of steamed broccoli to squeak in some greens as well. 😉

I can’t believe that I actually have a day off tomorrow!  It’s been go, go, go lately.  Constantly.  I am so looking forward to having a day to just catch up.  Especially since I have a busy (but fun!) weekend planned.

Question: Do you tend to eat 3 square meals a day or do you aim for more of a 6 meal a day approach?  What works better for you and why?

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

Onion Soup
taken from Mollie Katzen’s Moosewood Cookbok (and tweaked just a lil’)

• 2 T. butter
• 4 large onions, thinly sliced
• 1 tsp salt
• 1/2 tsp dry mustard
• 1/8 tsp thyme
• 4 c. hot water
• 2 T. soy sauce
• black pepper

1. Melt butter in a kettle or Dutch oven.  Add onions and salt and cook over medium heat about 10 minutes, stirring occasionally.
2. Add mustard and thyme; stir and cover.  Cook on low for about 15 more minutes.
3. Add hot water, soy sauce and pepper.  Simmer at least 10 more minutes.
4. ENJOY! 😀

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?

schedules and productivity

Rain storms are beautiful.  And so is the sun that comes out the next morning, working hard to help dry things up.  I honestly can’t decide which I like more.

This morning I had plans.  Plans to walk 4-miles with mom.  Plans to cut the entire lawn.  Plans to work on some internship homework.  Plans to be productive!!!

First things first…

• 1/2 c. oatmeal
• 2 T. wheat bran
• 1 banana, smashed
• 6-oz. plain, nonfat dannon yogurt
• toppings: 1 T. Galaxy Granola Very Vanilla, 1 tsp chia seeds, 1 T. Teddy peanut butter 

I’ve been loving this combo lately.  It’s very much like overnight oats, only there’s no soaking period.  This results in chewier oats which I love. 

mid-morning snack: grapefruit and almonds

It was a little strange having a set schedule for myself today.  Not too long ago, I was an undergraduate nutrition major who lived on a very tight schedule.  But this past month has been the most laid-back, free-flowing month since…well…probably since being a high school student! 

But not today.  Today I was organized.  Determined.  Productive. 

Lawn mowed?  Check!  4-mile walk with mom?  Check!  Internship homework?  Check!  Sometimes it feels good to have a planned schedule. 😀 

Time for lunch!

• mixed greens
• carrot, diced
• tomato, diced
• leftover sauteed summer squash and zucchini
• can of sardines
• feta cheese
• 1/4 avocado, diced
• splash of balsamic vinegar and orange juice

+ kashi crackers!

I’ve been attempting to eat sardines at least once a week, but haven’t actually had them in a while now.  I forgot how yummy they can be on top of a salad!   

My internship homework is actually quite enjoyable right now, I’ve got to say.  The material is really interesting, and it’s all the stuff that applies directly to what I’ll be doing as a future RD.  Fun! 😀 

p.s. my afternoon snack was the same granola bar recipe that’s under the recipe page, except I used chopped dates, added in some coconut, and replaced the flax with chia seeds…a very yummy combo!

If you’re currently on the fence about roasting vegetables, I’m begging you to give it a try.  I promise that it will make you rethink many vegetables.  And, aside from helping to retain many of the nutrients, roasting also brings out a whole new flavor dimension.  Brussels sprouts become crispy and buttery with just a touch of salt and oil.  Squash becomes soft, velvety, caramelized.  Kale becomes light and crisp. 

Cauliflower becomes sweet and earthy. 

One cauliflower with one onion and two teaspoons of olive oil on a cookie sheet, sprinkled with salt & paprika, and baked for 25 minutes at 425.  Does it get any simpler?  This poor cauliflower didn’t even have a chance on the dinner table.  It was quickly demolished by three hungry diners. 😉

Also on the menu for tonight was the last of the Runners World lentil taco’s, which I took out from the freezer last night.  It reheats well, and makes for a quick dinner.  I topped mine with lettuce, chopped tomatoes and a sprinkle of feta cheese. 

I have been on a role with reading lately, and I’m just starting a new book by the creator of Orangette, entitled “A Homemade Life.”  If the first two pages are any indicator of how the rest of the book will be, I’m in for a real treat. 😀

Question: Do you like to keep a strict schedule, a loose schedule, or do you like to plan as you go?  I like to keep a strict schedule when school is in full swing, but I’m more of a loose schedule kind of person.  I like to think that plans can change at a seconds notice if I need them to.  It keeps life interesting and flexible. 😀