At Home Juicing: Tips and Recipes

I'm a big fan of fresh vegetable juices but I'm not a fan of the high price that's usually associated with them. Matt has also started taking an interest in juicing but as he would be one of the last people to spend $9 on a 16oz juice, he decided it was time to get a juicer of our own. 

I've been the main beneficiary of this new habit as he's taken the lead on first finding recipes, then coming up with his own combinations, shopping, prepping, and cleaning. For the first month or so he'd juice daily, now it's down to several days a week and unfortunately before work I just don't have time to pitch in with the process, but on weekends I can help (and drink more juice!). I also help by providing crucial taste test feedback.

A few things we've learned along the way:

1. Prepare in advance - make a list of ingredients you want to include and prep as many of them as possible the night before. Prepping can take some time so if you're short on time in the morning, this is crucial. Also, put all the veggies, fruits, ginger, etc. that you'll be using in a large ziplock bag or container in your fridge so all you have to do is pull it out in the morning.
2. Be strategic in your shopping - juicing does require a lot of fruits and veggies so checking prices and knowing where you can get the different ingredients at better prices is important. As is planning ahead. Once we accidentally spent $6 on two cucumbers at an organic grocer because it was 8:30 at night and we didn't have time to stop by another shop on our way home from dinner. 
3. Organic is best, except when it's not - when possible, it's good to go organic for greens, veggies, and fruits like apples, which you'll eat the skins of, but conventional oranges are just fine. 
4. It's good to experiment - after you try several recipes found online (like the two below) or in juicing recipe books, you'll quickly learn which tastes you like and which you aren't so fond of. You'll also notice how much juice certain ingredients make, for instance kale and chard typically create more juice than spinach. Texture is also important as carrots are actually pretty creamy and a green-based juices tend to be thinner. Once you know what you like, start mixing and matching ingredients to create your own flavor combinations.
5. Clean right away - juicing is not a clean endeavor but it's even worse if you don't clean up right afterwards. Not only can the remnants stain the machinery, but putting it off won't make it go away magically. 

For now, here are two of our favorite recipes. I'll share more periodically as I expect we'll be juicing quite a lot as the weather warms up.

Fresh Greens

• 2 cups (about 3 oz) of spinach (could also use a mix of greens)
• 2 small green apples
• 1 cucumber
• 6 stalks of celery
• 1 small lemon
• Handful of mint (including stems)
• Handful of parsley (including stems)

The flavor of this one is pretty light and a bit sweet because of the apples. The mint and parsley aren't too strong but they definitely come through. I'd say this would be good as a starter juice and it's quite refreshing.

Sunday Morning Beets

• 2 beets (with outer layer cut off)
• Beet greens from the 2 beets
• 5 medium carrots
• 4 stalks of celery
• 1 navel orange
• 1 small lemon
• Ginger - about the size of a golf ball

While beets can be a bit overwhelming and intimidating, I find this juice to be quite enjoyable. The carrots and orange help to balance the beet flavor and you can add or reduce the amount of ginger based on how much you like it. I'm not a huge ginger fan but it certainly wasn't an overwhelming flavor in this combination.

If you're a fan of juicing, what are your favorite flavors? | Do you have any questions about juicing? | What did you do this weekend?

Try a Protein Smoothie After Your Next Run

Well, it's that time of year again. The days are getting warmer, the sun stronger, and my craving for cold, satisfying smoothies is back full force.

I have two go-to protein smoothies right now that hit the spot depending on how I'm feeling - a tropical smoothie for when I'm craving a light, refreshing drink, and a chocolate peanut butter recipe perfect for when I want something a bit more indulgent and substantial. Both are jam packed with good-for-me ingredients, and vegan. (But they're just as creamy as any with yogurt)

I like to add protein to ensure I'm getting enough as low levels can mean fatigue, decreased muscle mass, and an increased risk of injury. 

Note that with my smoothie recipes, all measurements are approximate - use as much liquid as you need to create the consistency you want. Thankfully making these are pretty easy - all it takes is combining the ingredients in a blender and blending until smooth. 

Tropical Sunrise Protein Smoothie

• 1/2 cup almond milk
• 1/2 cup coconut water
• 1/2 frozen banana
• 1/4 cup frozen pineapple
• 1/4 cup frozen mango
• 1 thin slice avocado
• 1 scoop vanilla protein powder
• 1 tsp. ground flax seed
• 2 pinches of shredded coconut (1 pinch to blend, 1 for garnish)

Chocolate Peanut Butter Protein Smoothie

• 1/2 cup almond milk
• 1/4 cup coconut water
• 1/4 cup water
• 1/2 frozen banana
• 1/3 cup frozen mango
• 3 - 4 frozen strawberries
• 1 scoop chocolate protein powder
• 2 tsp. peanut butter
• 1 tsp. ground flax seed

Both recipes make a smoothie that's about 10oz. So if you've just finished a long run or tough workout, you may want to have a piece of toast or handful of almonds as well. 

If you're wondering, I used Vanilla Spiru-tein shake and Vega Protein & Greens (Chocolate). 

Daily Burn is working with bloggers and others this month to spread the word about great protein shake recipes, so look for more at #ShowUsYourShake

You can find links to my other smoothie recipes here.

What are your favorite smoothie ingredients? * What do you crave after a run or tough workout on a warm day?

Chocolate Protein Power Bites

As much as I did not enjoy getting very little sleep Saturday night - with getting home quite late after a stellar Robert Randolph and the Family Band (if you don't know him, check him out) concert and daylight savings time taking effect - I sure do love the fact that it's still light out well after 6:00pm now. After work runs up the canyon are calling me!

Speaking of running... I am not ashamed to say that I am very happy with how things are going right now and I hope I didn't just jinx myself by saying that. This week I had planned to dial back on my mileage a little bit for an easy week, but I ended up with my highest mileage week so far this year. After weeks of cold, snow, and ice, the sun came out and the mercury rose this weekend. Saturday morning I got in 8.5 sunny miles around Denver followed by a Sunday run of 4.25 miles, part of which was a solid tempo run featuring some very speedy miles. My legs are a bit tired but my spirits are high. 

This week will be an easy week - even with several beautiful days in the forecast!

I'm a big fan of Picky Bars, recently receiving my first Picky Club shipment. They're delicious, easy to grab-and-go, easy to digest, and vegan. But I wanted to try my hand at making something similar, but different. 

And so became these Chocolate Protein Power Bites.

Given my intense - and probably slightly unhealthy - love of chocolate, it had to be a main ingredient in these protein bites.

Chocolate Protein Power Bites Ingredients (makes 12 bites): 

• 1.5 cups Dates - pitted and cut in quarters 
• 1 tbs + 1 tsp Almond Butter 
• 2 tsp Sunflower Seeds
• 1 tsp Chia Seeds
• 1 tsp Hemp Hearts 
• 1 tbs Vega Protein & Greens Chocolate Protein Powder
• 2 tbs Almond Milk
• 1 tbs Dark (or Vegan) Chocolate Chips 
• 1/4 cup Shredded Coconut (or more as needed)

It's a pretty easy process to make this goodness a reality. Put the first seven ingredients in a food processor and mix on low till you have a sticky, well-combined mixture and all the chunky date segments disappear. You'll likely need to scrape down the sides of the bowl a few times.

Once it's ready, transfer the mixture into a bowl and fold in the chocolate chips. Divide up the mixture using a tablespoon - these bites are slightly less than, to a full tablespoon. I suggest dividing up all the bites before the next step as the mixture is very sticky.

Roll each bite in the shredded coconut and shape as you go - you can tell they're handmade by the various shapes and sizes - then put them in the fridge till you're ready to enjoy. This batch made 12 Chocolate Protein Power Bites. 

While I don't have the calorie counts for these, I can say that they are both delicious - don't just take my word for it, try them! - and packed with healthy ingredients. The chocolate is an added bonus.

What is your favorite healthy 'treat'? * If you're a runner, how do you decide how many miles to run each day/week? Do you incorporate planned easy weeks?

Tofu Chili for Everyone

For the past six months or so Woody and I have been following a mostly vegan diet. Spurred on by our continuing quest to live healthy and long lives, we've decided that cutting out most animal proteins from our diet is a step we feel comfortable doing as part of our efforts. I haven't talked about it much - if at all - because it's still new for us and we're figuring it out. Beyond this, I'm not planning to turn this into a vegan blog or try and convince everyone to make the switch like we are. While I generally hope that people will work to eat healthy diets (most of the time), what works for each of us is different, and likely changes quite a few times over the course of our lives.

How can I live without cheese?

It's true, giving up cheese and Greek yogurt were, by far the hardest things I've had to cut from my (almost daily) routine, but after a while it just wasn't a big deal anymore. To be perfectly frank, when I say we're following a mostly vegan diet that's because we have made a few exceptions and know that when we eat out a few things might have butter, or a little bit of egg (and we did indulge in burgers at Delmonico's when we were in NYC last fall). But generally we're pretty conscious of what we're eating and don't include meat, dairy or eggs when cooking at home.

With all that said, we've been experimenting with different foods lately to get the nutrition we need. With the cold and snowy weekend we've had, a big pot of chili sounded perfect for Sunday dinner. As Woody said when he finished his last bite, it's nearly the perfect meal - pretty cheap, really easy, and healthy (how I make it, anyway). To change it up a little I decided to add some tofu to the mix. 

Chili is really all about throwing a bunch of ingredients into a pot and letting in simmer for hours. As far as I'm concerned, it's even better the next day. The basics: lots of onion, garlic, and peppers...

Throw these into a pot with tomatoes (I opt for a mix of no salt added diced tomatoes & fire roasted diced), with a combination of black and kidney beans.

Using firm tofu, I drained then pressed it for about an hour to get a good amount of the liquid out. Then I rubbed in a bit of black pepper and chili season on both sides and baked at 400 degrees for just over an hour - flipping half way through. 

Cut into cubes I added it into the pot, added more chili seasoning and a little bit of ketchup and simmered for several hours.

So, all that was:

• Onion
• Garlic
• Bell Peppers (any color will do but a mix is best)
• Diced Tomatoes (no salt added & fire roasted)
• Beans - Kidney and Black
• Firm Tofu
• Black Pepper
• Chili Seasoning
• Ketchup

I don't list quantities because it really depends on how big a pot your using and how many people you want to serve. I often make one pot then add a little more veggies for the second night if it seems like it could use a little bulking up.

The tofu really just added another texture to the chili. As far as I'm concerned, it doesn't have much of a flavor, so it won't overpower the other ingredients, but it does add a lot of protein without many calories. Next time I think I'll try preparing the tofu like a scramble - which should replicate the texture of ground beef. 

When Neil Patrick Harris was just about to take the stage for his Oscars monologue (really, he's the perfect host), I dished up the chili and topped it off with a bit of avocado, because let's face it, everything is better with avocado!

Did you have a favorite Oscar dress or moment? How much snow did you get this weekend? If you make tofu dishes, what's your favorite?

HOLIDAY WELLNESS GUIDE: Roasted Winter Veggies

The holidays are a fantastic, yet stressful time of year. Every November to-do lists start to grow faster than items are checked off; there are parties to attend, gifts to buy, cards to write, trips to take, the temperature drop and snow starts to fall. And that’s on top of every day life! It’s hard to keep up. This year my goal is to help you through the next 6 weeks so you can enjoy the season and start the new year feeling ready to take on anything!

As part of The Early Morning Run Holiday Guide, you’ll find healthy recipes, workout tips, DIY projects and more. All to help your holiday season shine!

First up is this Roasted Winter Veggie dish. The best thing about about this dish is that it’s great for many occasions – you can make as much or as little as you need and it’s great as a side dish or main. The recipe below worked well as dinner for the two of us on a cold winter night. It can be made the night before and packed into a work bag for lunch, or make a big batch and take to a friend’s holiday potluck dinner. Full of vitamins, minerals, protein and healthy vibes, this simple recipe will quickly become a favorite!

The sweet potato provides some, well, sweetness, while the cannellini beans add a little bit of bulk without being bulky. My husband, who is not a fan of Brussels sprouts or cauliflower was a fan of this dish – he went back for seconds!

How are you feeling about the holidays? * What are you looking forward to this season?

Traveling on Thanksgiving. Oh, Nuts.

First, the good news. If you read my post from Sunday after the race, I did not break my foot! The wonderful staff at the Women’s Sports Medical Center at Hospital For Special Surgery was able to fit me in Monday morning to see my doctor and after x-rays and an exam, she declared I had simply sprained my ankle! Such a huge relief! It’s feeling so much better now and aside from the bruise on the side of my foot, it’s almost back to normal. I am taking it a little easy at the gym though, just to be sure.

We’re flying to Michigan tomorrow morning. My hope is that we’ll miss some of the holiday travel craziness. Last Thursday the episode of “Up All Night” was all about not traveling on Thanksgiving. Hopefully our plans will go smoothly! I feel like a 6am flight should be fairly immune to delays.

I haven’t been home on Thanksgiving since 2003. I remember my first Thanksgiving here. Woody didn’t arrive from Michigan until mid-day, so H, a friend/colleague who lived down the street, and I went into our office and hung out with a bunch of our other colleagues and their families watching the Macy’s Thanksgiving Day Parade go do the street in front of our office! Definitely an interesting view – the balloons were at eye level with us! Later in the day I cooked a turkey breast and made most of our Thanksgiving dinner in my teeny-tiny kitchen. Thankfully H joined us for dinner and brought a few things with her. To this day I’m still not sure how I was able to make so much of the dinner in that kitchen that only one person could stand in and was equipped with a half-oven. I think there’s a picture somewhere – before I got my first digital camera, so it’s probably lost forever. Oh, NYC living!

Anyway… we’re excited to go home and get out of the city for a few days. I think we need a change of scenery and a family holiday that involves a crowd. We’ll enjoy a Thanksgiving feast at my Great Aunt and Uncle’s house as they throw great parties. I want to contribute to the gathering but it has to be something I can make here and take on the plane. Not so easy. Then I thought of roasted nuts. I know, not so exciting, but basically everyone loves to munch on mixed nuts before a big meal. Probably not the best idea, but they do have some health benefits!

I found THIS on Pinterest but had to do a test run. Since our post-storm fridge still is not fully equipped with all the necessary condiments, we didn’t have the maple syrup the recipe called for. We did have honey though, so I decided to give that a try.

Honey Roasted Mixed Nuts

• 1cup mixed nuts (I used raw almonds and cashews; next batch will also have peanuts)
• 1tbs honey
• .5tsp cinnamon

1. Pre-heat oven to 350’, cover a cookie sheet with tin foil
2. Mix honey and cinnamon well in a small bowl
3. Add nuts and coat well
4. Spread nut mix on cookie sheet and place in oven
5. Bake for 20-25minutes, stir half way through
6. Let cool then enjoy!

Verdict: Very tasty but also really sticky. Probably not the best snack to munch on at a party. Well, unless you want to greet someone with sticky hands.

So, I did some shopping and now we have maple syrup.

Maple Roasted Nut Mix

• 1 cup mixed nuts
• 1tbs maple syrup
• .5tsp cinnamon

1. Pre-heat oven to 350’, cover a cookie sheet with tin foil
2. Mix maple syrup and cinnamon well in a small bowl
3. Add nuts and coat well
4. Spread mix on the cookie sheet and place in the oven
5. Bake for 20-25 minutes, stir half way through
6. Let cool slightly then enjoy!

Verdict: Much better! This tastes great and doesn’t make your fingers stick together. Definitely the winner.

Both are fine the next day, or a few days later. If you’re able to stop eating them before they’re gone, put them in an air tight container and save for another time!

This is what I’m taking on the plane to share tomorrow – 5 cups of nuts!

Happy Thanksgiving!!

• How are you spending Thanksgiving?
• Do you Turkey Trot?
• What’s your favorite part of Thanksgiving?
• What are you most thankful for this Thanksgiving?

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Today’s workout -

• 45min bike
• 3x10 weighted side bends
• 3x10 lateral arm raise
• 3x10 lat pull down
• ab exercises
• stretching

Blueberry Fig Smoothie

While I was sweating it out at the gym this morning I started thinking about breakfast. Yes, this happens often. My mind is often occupied by thoughts of meals to come.

While Woody is off becoming a Tough Mudder, I decided to try something different. A blueberry fig smoothie. I bought some figs at Trader Joe’s last week and while we’ve been snacking on them through the week, I thought this might be an interesting combination.

The ingredients:

• 1/3c 0% Greek yogurt
• 1/2c skim milk
• 1/2 tsp chia seeds
• 1/2 frozen banana
• 1/2c frozen blueberries
• 3-4 figs – cut into small pieces

How to make it:

• Just throw everything into the blender and BLEND BABY BLEND!

So, because of the nature of the figs, there can be a texture to the smoothie. If you like a super smooth smoothie, this may not be for you, but I think you should try it anyway, cause it was YUM! Just keep the blender whirling a little longer.

I do think the flavors went well together. I also throw some banana in a smoothie because it’s good nutrition and a base flavor that really doesn’t affect the overall flavor much. The fig and blueberry were great together and neither one overpowered the other. Definitely making this one again!

• Is your weekend off to a good start?
• Have you done a Tough Mudder or other muddy race? Would you do it again?

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Today’s workout -

• 45min elliptical
• 10min rowing machine
• 3x10 tricep kickback
• 3x10 upright row
• 3x10 seated row
• 3x10 fly
• 3x10 squats
• 2x45 sec plank on exercise ball
• 15min elliptical
• ab exercises
• lots of stretching

A Fall Smoothie–No Pumpkin Required

Don’t get me wrong, I don’t have anything against pumpkin. Actually I love it. But I found THIS smoothie recipe that puts an apple as the centerpiece and have been waiting for a chance to try it out.

I’ve never made a smoothie using an apple. I usually use berries with banana and sometimes include mango and/or pineapple. Yep, lots of sweetness. I’m a big fan of apples though so I wanted to give this one a try. And I just did (literally, I just finished drinking it!)

The Ingredients

One small apple all chopped up

The finished product

My thoughts: At first taste I wasn’t too sure about this one. But it was really just because it was so different from what I’m used to. The apple peel definitely lends a texture to the smoothie and it’s a mild flavor overall, but it was good and I’d definitely have it again. I don’t think I’d do anything different next time except maybe try a different type of apple.

Give it a try and let me know what you think!

• What’s your favorite smoothie mix?
• Which foods/drinks do you like to have in the fall?

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Today’s workout -

• 60 min elliptical
• 3x10 upright row
• 3x10 lat pull down
• ab exercises
• 2x45sec planks
• 40 min stationary bike
• 3x10 bicep curl
• leg exercises

Picnic Perfect

If you’ve read any of my cooking posts before, you probably know already that I am not the world’s best recipe writer. I try, but most of the time I’m adding and testing as I go and if it turns out really well, I’m not patient enough to try the recipe a few times before I share it with you!

So, below is my recipe for a picnic perfect potato salad! I made this for our Memorial Day picnic and thought this is the perfect time to share it since people are getting ready for 4th of July picnics and BBQ’s.

What makes this perfect? It doesn’t include any mayo so you don’t have to worry about it being cooled, and it’s actually pretty healthy. As far as potato salad goes!

I made this just for the two of us, so I hate to say it, but you’ll have to figure out on your own how much of each ingredient you’ll need. It’s a really easy recipe though that doesn’t require many ingredients, so it shouldn’t be too bad. I did a lot of taste testing!

What you’ll need:

• Small potatoes – red, white & purple
• chopped onion
• corn (I used frozen)
• olive oil
• balsamic vinegar
• thyme
• pepper

Steps:

1. Boil potatoes until tender
2. If using frozen corn, cook in microwave. This is a small part of the salad, so you don’t need much unless you really love corn!
3. Chop onion into small pieces
4. In a small bowl, combine olive oil and balsamic vinegar with a ratio of 1 to .75 – this is just a light dressing and it spreads and combines into the other ingredients really well, so you don’t need much.
5. When potatoes are cooked, cut in half and quarters as necessary
6. Place in bowl and mix with corn and onion
7. Add dressing mixture in small amounts and mix into potato, onion, corn mixture thoroughly so you don’t add too much too quickly, you don’t want it oily!
8. Add pepper and thyme to taste
9. Chill in fridge for several hours or overnight

As with a lot of things, we thought this tasted great after chilling overnight. It’s a great make ahead dish so you’re not too busy the day of your picnic or BBQ. Both Woody and I were happy with how this turned out – light, simple and the three types of potato adds a lot of flavor. Now that I’m writing this, I think I’m going to make it again this Wednesday! It was good. If you try it, let me know what you think!

• What’s your favorite picnic/BBQ menu item?
• Which do you like better – potato salad or coleslaw
• Are you the person your friends and family can always count on to contribute something ‘healthy’ to the picnic?

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Today’s workout -

• 45min bike
• 3x10 lateral arm raise
• 3x12 hammer curl
• ab exercises
• 12 push-ups (don’t laugh, I’m weak but working on it!)
• 1x50sec plank
• stretching

A Recipe You Really Should Try

I tried this recipe almost a month ago now and have been meaning to share it with you. It’s pretty healthy, pretty easy to make, and super delicious. Three things that make for a perfect recipe! I highly recommend you give it a try as soon as possible! I wish I had a batch right now, it would be perfect for the crazy warm weather we’re having today!

This is from FitSugar and while it’s under the ‘raw’ and ‘vegan’ categories, my version isn’t raw (dry roasted almonds) or vegan (honey instead of agave nectar). Neither Woody nor I follow a raw or vegan diet, so this didn’t bother me, but it can be made to fit either category if that’s something you want.

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Fudge ‘Brownies’

Base Layer Ingredients:

1. 1cup mixed raw nuts (almonds & walnuts)
2. 1cup pitted medjool dates
3. 1/4cup cocoa
4. 1tbs ground flax seed (I added this)
5. (optional and untested) 1tbs water

Top Layer Ingredients:

1. 2 ripe bananas
2. 4tbs almond butter
3. 4tbs honey
4. 1/2cup cocoa

Step 1: Combine base layer ingredients in mixer until fully blended.

Step 2: Press mixture evenly into a square glass baking dish.

Step 3: Mix top layer ingredients in the mixer and blend till the texture is smooth (this won’t take long).

Step 4: Pour mixture over base layer and spread evenly. Cover with foil and put in freezer for at least 1 hour to set.

Step 5: Enjoy!!! Since this isn’t baked it does get a little gooey and it’s not idea for transporting. Enjoy quickly after cutting and serving. But really, how could you wait long to dig into this?!

Notes: We found the base layer to be very crumbly, so I think by moistening this with a little bit of water will help keep it together. I haven’t tried this yet though, so I don’t know how it’ll turn out! The banana flavor was a little over powering in the top layer, but I didn’t quite use the full amount of honey recommended in the recipe, which may have played a part in that, and probably adding a smidgen more cocoa would probably do the trick as well.

Go HERE for the original recipe.

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I made this the Sunday before Valentine’s Day and we actually had it as our dessert on Valentine’s Day after our trip to Top of the Rock! It does keep well for a few days in the freezer, but it’s so good it’ll probably be gone quickly anyway! Both Woody and I really liked this and I’ll definitely make it again. I mean, it’s chocolatey, nutty and healthy. How can we not love it?!

• Do you have a favorite raw treat?
• How’s your week going?

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Today’s workout -

• 35min elliptical
• 10min bike
• 2x15 seated row
• 2x10 wood chops (ea. side)
• 100 ab exercises
• 1x55sec plank
• stretching

BBQ Baked Tofu

I’ve been in a food rut lately, cooking the same dishes over and over, sometimes with a little twist, but basically the same things. Dinner is getting boring and I’m getting bored of cooking. I’m not a huge fan of tofu, I’ve only eaten it a handful of times, and I definitely don’t endorse eating a diet high in soy products, but I had a tofu dish at a Chinese restaurant a few weeks ago and have wanted to try making it sometime at home. A few years ago I made THIS tomato basil quiche. It was the only other time we’ve had tofu in our apartment.

Last night, I had the tofu but I really wasn’t sure what I was going to do with it until I started! I had looked at several recipes before going to Whole Foods and just before starting to put dinner together. I knew I needed firm or extra-firm tofu and to drain and press it (I put it between paper towels on a plate then weighted it down with a sauce pan and a can of beans). We ended up with BBQ baked tofu with veggies and quinoa. Here’s how it went (hint: it was super easy!).

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BBQ Baked Tofu

Ingredients:

• 1 pkg firm tofu
• Your favorite BBQ Sauce

Process:

1. Drain then press tofu for 30 minutes.
2. Cut block in half, then into slices. Cut each slice in half so you have about 16 pieces.
3. Preheat oven to 375’
4. Prepare a baking sheet then lay slices in rows close together and spread BBQ sauce evenly on tops of slices
5. Bake for 15 minutes
6. Turn slices over and spread BBQ on other side, return to oven and bake another 15 – 20 minutes. Turn again if needed till sides are browned.

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I paired the tofu with steamed broccoli and cherry tomatoes, plus quinoa. It really was a healthy dish, and I was pretty happy with how it turned out! Woody wasn’t too sure about it, specifically because he said he wasn’t used to the texture. He ate it all though, so that’s good! I’d make it again, but I’m not sure he’d be to keen on it, so it might be a while before I do, or maybe when he’s going to be out of town! I may try tofu again as part of a quinoa salad, rather than as the main dish.

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Today’s workout -

• 35 minute elliptical
• 2x15 bent row
• 2x15 tricep kickback
• 2x15 lat pull down
• 125 ab exercises
• 1x45sec plank
• stretching

Healthy Burgers? Yes, That’s Right.

Before I get to the yum stuff, a quick injury update. Today is the last day I need to be on crutches full time!! Starting tomorrow I am to use them for a few more days when I’m going longer distances (so, to and from work and in the airports, for instance) but can start walking around the office and such without them! I cannot wait! My leg is definitely feeling much better, but I’m going to follow Sports Doc’s orders and do this right. I don’t want to be reunited with these crutches once I put them away!

Okay…the burgers.

Now that the weather has turned cooler and the days are getting shorter, I’m trying to cook more often and try new recipes. The other day I decided I wanted make black bean burgers but switch it up a little from the recipe I’ve used before. I need to get a good amount of protein and fiber in my diet – especially while my stress fracture is healing – so I decided to try adding lentils to the black beans.

I’ve had a bag of lentils sitting in our cupboard for a while but haven’t made them. Not sure why since they’re pretty easy to prepare and they’re an extremely healthy legume. Lentils are a great source of dietary fiber, protein, iron, folate, copper and B vitamins. They pack a pretty good punch!

I really had no idea what I was doing when I put this together, but I thought it was worth a shot. (And I had a backup dinner in mind just in case)

Black Bean Lentil Burgers

• 1 can black bean drained and rinsed
• 1 cup cooked lentils
• 3/4 cup onion, small diced
• 1/4 cup zucchini, small diced
• 1 egg
• 1/3 cup oats
• 1tsp turmeric
• Pepper to taste

1. First, dice the onion and zucchini then sauté with a little black pepper till the onions are opaque and zucchini is soft
2. In a 9x9 baking dish mash black beans till there aren’t too many chunks
3. Add lentils; mash some more
4. Add onion, zucchini, more black pepper and turmeric; combine with mixture and mash a bit more
5. Add oats and the egg; combine and mash
6. Spread mixture evenly within dish then divide into four quarters. Use a spatula to remove each square from dish and place on a pre-heated and greased flat griddle.
7. Heat on medium for a few minutes, making sure the burgers aren’t sticking to the surface; flip and cook some more, letting each side brown. Burgers are ready when they’re firm.

When you get to step 6, the mixture is pretty moist, but don’t worry. I was a bit apprehensive at this point but thankfully, it all turned out well! I just bought a jar of turmeric as I want to our meals, but since I hadn’t used it before I only added a small amount. I definitely think one teaspoon or a little more, would be fine.

I made one of the burgers a bit bigger for Woody, and I had two for leftovers for this week. That worked out well since Woody has been out of town on business and I’ve had pretty easy dinners. Turns out they were a bit dry after the first day, but nothing a bit of ketchup and avocado didn’t fix!

I won’t lie, it did take me a bit of time to put these together, with all the mashing and mixing, but as with most recipes, they should be faster to make next time since I know what I’m doing. If you’re in a pinch for time, save this for another night. They got a thumbs up from Woody so I’ll be making them again!

*While some people with gluten sensitivities can’t eat oats, or can only eat certified gluten-free oats, I (thankfully) don’t have a problem with them, which is why I was able to use them in this recipe.

• Do you prefer meat or veggie burgers?
• What’s your favorite spice?
• If you could only eat one type of legume for the rest of your life, what would it be?

Hot 'n Spicy

So....how was your 4th of July?!?! Did you have a great long weekend busy with friends & family, or just hanging out like Woody and I did?


On the 4th, we went running in Central Park then walked through the (quiet for NYC) streets to Times Square before getting on the subway to head downtown. Then we hit up a typical NYC street fair where I got the grilled corn and Woody got this delicious looking dish from a Turkish booth.

Later we walked over to the Esplanade on the west side. It was much busier than we had expected, but it was a beautiful day out so I guess we shouldn't have been surprised. We had to have our picture taken with Lady Liberty in the background!

For dinner, we enjoyed a picnic in our 'secret' garden near our apartment. It was a nice and relaxing evening before we watched the Macy's Fireworks from the comfort of our couch!

Sunday afternoon when it was pretty gross outside, I did some more cooking! I haven't really cooked a meal for a while, as much as I wish I could consider throwing salads together 'cooking' so it was about time I did something!


Every issue of Runner's World includes a recipe from a well-known chef under the Athlete's Palate. In February I tried Marc Bittman's Mac & Cheese recipe; Sunday I gave Rocco DiSpirito's Tortilla Soup with Avocado.


The thing about this recipe is that it sounded spicy. "Fire-roasted tomatoes," "chipotle chiles in adobo sauce," "hot fresh salsa." I like a little heat, but not a lot. Woody, on the other hand, thinks the hotter, the better. It's easier to add heat than take it out though, so I went a little light when I put this together. The recipe can be found on page 48 of the August issue of Runner's World.


While putting this together, I noticed...
1. It ended up more chili like than soup like as it was pretty thick & chunky. 
2. This was even by using a whole can of diced tomatoes rather than just 1 cup and adding a little extra low-sodium chicken broth.
3. While I think our chipotle powder from Penzey's is more heat than spicy, the chipotle chiles were actually really spicy.
4. Corn fresh off the cob was delicious.
5. Because the recipe calls for low-fat, low-sodium chicken broth, skinless chicken breast, and other healthy ingredients like tomatoes (go for diced tomatoes and salsa that's low in sodium), and healthy fats like avocado, this is a healthy meal with a lot of flavor.
6. The only way this recipe actually makes four servings is if they're really small servings. With adding extra chicken broth and tomatoes, and dishing out 1cup of soup each, there is only about one extra serving.


While this was thicker and a little hotter than I expected, we both thought it had great texture and was very flavorful. Topped with avocado and corn tortilla strips, I'm sure I'll make this again. Oh, and because it can be served hot or cold it's great for any season!

Later that night, Woody ate an entire chipotle chili on a tortilla chip and said "actually, I don't think it's that bad. A little hot, but not that bad." I'm in awe of his ability to eat spicy foods!

• What was the best part of your weekend?
• Do you love going out to watch fireworks or do you prefer to watch from home?
• Spicy or mild?

Check back tomorrow - I have a giveaway in store!!
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Today's workout -

35min elliptical
125 ab exercises
1x40sec plank
2x15 donkey kicks
2x18 resistance band woodchops
2x20 upright row
2x15 squats
stretching

Blueberry Recharge

Woody is the one who typically makes smoothies in our household. He's been making them as long as I've known him, but for some reason I've never really gotten into it, even though sometimes I do crave one. It's really because I like to chew something and have always preferred to eat my calories rather than drink them. BUT, I decided on Saturday that a smoothie was what I needed.

Really simple and healthy. If I can put this together, anyone can!

Blueberry Recharge Smoothie

ingredients (makes about 8oz)
1/2c original unsweetened almond milk
1/3c non-fat plain Greek yogurt
half frozen banana
1/3c frozen blueberries
1/3c frozen mango
1tsp ground flaxseed
1tsp chia seeds
dash cinnamon

1. Put the almond milk and Greek yogurt in the blender first, then add other ingredients. Mix until well combined, pour into a cup and enjoy!

To satisfy my need to chew and add even more protein, I had two hard boiled eggs along with the smoothie (one minus the yolk, but aren't they a beautiful yellow?!). 

I was actually pretty impressed by how well this turned out, being one of my first smoothies. Woody even liked it! I have a feeling I'll be having a lot of these as the weather gets warmer!

• Do you like smoothies? What's your favorite combination?

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Today's workout -
6x800 intervals
plus 2x800 warm-up and cool-down
stretching
foam roller

Irish Soda Bread With a Twist

First, the event went really well last night. The day started with a downpour but ended with sun and 59 degrees. We had quite a drop off in attendance (compared to rsvp's) but the women who did come were great and our volunteer models (committee members) were incredible! Big thanks to Cara from Urban Athletics for showing us some great new running gear and teaching us about the importance of fabrics!

Okay.... so it's St. Patrick's Day, right? Well, the past few years Woody and I have treated ourselves to a loaf of Irish Soda Bread from Whole Foods this time of year. The other day, I found a recipe on Trader Joe's website that looked pretty simple and like something I could do. I've never baked bread, so this was going to be a first for me and I didn't want anything too complicated. Also, I had all the ingredients on hand!

I decided to make it Sunday morning so it would be baking when Woody got home from the gym (I just use the elliptical and weights in the small gym in our building) and we could enjoy fresh baked bread with our breakfast, assuming it all worked out.

And, it did!

The original recipe is here, but I made a few tweaks to make it a little healthier. No surprise there, right?

Healthy Irish Soda Bread

ingredients:
1.5c white flour
1.5c whole wheat flour
3tsp baking powder
1/4tsp sea salt
1/2c sugar
1c raisins
2tbs softened whipped butter
1tsp cinnamon
2tsp ground flax seeds
1 egg
1.25c original, unsweetened almond milk

1. Pre-heat oven to 350' if using a glass 8x8 dish, or 375' if metal.
2. Mix all dry ingredients together in one bowl by hand. Make sure to break up clumps of raisins if they're sticking together.
3. In another bowl, mix the egg and milk.
4. Mix wet and dry ingredients thoroughly, then mix in the softened butter.
5. Pour into baking dsh and bake for 45 - 60 minutes. You'll know it's done when the bread doesn't give too much when touched.

I really wasn't sure if it was done or not, so after the first 45 minutes I checked it and put it back in for a few more minutes. The edges were browned a bit and I basically just decided to take it out and hope it was ready. Thankfully, it was.

I let it sit for a few minutes then sliced one edge, cut in half, and both Woody and I enjoyed a piece with a bit of my Grandma's strawberry jam. I don't know if that's the traditional way of eating Irish Soda Bread, I doubt it is, but then again, these ingredients aren't traditional either! What mattered, was that it tasted great and now we can have Irish soda bread all year long!

• Have you ever made bread from scratch?
• Do you celebrate St. Patrick's Day? 

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Today's workout -
45 minute elliptical
lots of stretching and foam roller