recipes, inspiration, nutrition

Jul 25, 2012

Cucumber Salad

Makes 6 servings


1/4 c vinegar or lemon juice
1 T sugar (or agave, use less because it's sweeter!)
1/2 t sea salt
1/4 t celery seeds
1 large cucumber, thinly sliced
1/3 c thinly sliced red or white onion

Toss all together.  Cover and chill for 4 hours.  This salad will last in the fridge up to 5 days.

Yummmm.

Jul 18, 2012

My Favorite Granola Bars

These granola bars make a delicious, healthy snack and they also work as a wonderful pre-, during-, or post-workout super food because they contain a great combination of protein and carbs, as well as other health foods like dates and flax.  You HAVE to try these, even if you think the ingredient list is a little strange for granola bars!

I love No Meat Athlete.  I got this recipe there.  Check 'em out!


375 degrees F
Makes one 8 x 8 pan

1 can chickpeas, rinsed and drained
2 t cinnamon
2 t sugar (or Agave Nectar, follow instructions on container because it's sweeter)
1 1/2 c oatmeal (whole grain steel cut oats are best)
1 c whole grain cereal (I like to use puffed brown rice or puffed kamut, Arrowhead Mills is a good brand but there are certainly others!)
1 c dried fruit, chopped (like dates)
1/2 c natural peanut butter (Crazy Richard's is my favorite, Smuckers is good too!)
1/4 c honey (or Agave)
3 T canola oil
1 T ground flax seed

Mix flax and 1/4 c of water.  Set aside to thicken.

Toss chickpeas, sugar, and 1 t cinnamon.  Bake for 10 minutes.


Bake 10 more minutes. Add oatmeal and bake for 5 minutes, stirring once.  

Stir together peanut butter, honey, oil, and flax paste.  

Combine chickpeas, oatmeal, cereal, fruit, and the remaining 1 t cinnamon.  Pour wet ingredients over the top and stir.


Press into a greased 8 x 8 pan.  Really pack it in there.  The harder you press the more likely your bars will stay formed for you instead of crumbling apart when you go to eat them!


Refrigerate until firm.  This recipe makes approximately 24 bars.  I cut them as I eat them.  They are delicious.


Profitez-en!

Jul 13, 2012

Potato Corn Chowder

It's sweet corn season!  Here is a great recipe for you to try out with your fresh, local sweet corn!



6 ears or 3 c corn
1/2 c chopped onion (about 1 medium)
1/2 c chopped bell pepper
1 T cooking oil (I like to use extra virgin olive oil or coconut oil)
1 (14-oz) can broth (vegetable or chicken, or you can just use water)
1 c cubed potato (1-2 potatoes, depending on size), peel if desired
4 T flour
1/4 t sea salt and 1/4 t pepper
1 1/2 c milk (or soy milk)
2 T parsley (fresh)
Optional: 2 T cooked bacon pieces
Optional: Any additional veggies you want to throw in, like chopped carrots, squash, or zucchini!

In a large saucepan, cook onion, pepper, and any additional vegetables you wanted to throw in there in hot oil until tender.  Stir in the broth and potato.  Bring to a boil, reduce heat, and simmer (covered) for about 10 minutes.  

Stir in the corn.  Cook, covered, for about 10 minutes or until the potato is tender, stirring occasionally.

Meanwhile, in a small bowl, combine flour, salt, and pepper. Stir milk into the flour mixture.  

Add the milk mixture to the corn mixture in the saucepan.  Cook and stir until slightly thickened and bubbly.  Cook and stir 1 more minute.  Add bacon (if desired).  Heat through.  Garnish with parsley.

YUM!

Jul 11, 2012

A Brief History of Why

Maybe you are starting to notice a pattern with my blog.  Hmm, there don't seem to be many recipes featuring meat on this site, not a lot of dairy either.  There are a lot of vegetables, fruits, whole grains, and beans.  Occasionally there are some unhealthy "splurge" options, but in general things look pretty healthy.  You may even notice I use real sugar in my recipes.  Or that I suggest whole wheat flour.

I have loved food for a long time.  As long as I can remember.  So I can't even mark a point where my story begins.  But I can say that while I was in my undergraduate studies in English at Millersville University, I started experimenting more in the kitchen.  When my mom worked late, I enjoyed testing out new recipes on my dad.  There exists a feeling so satisfying upon tasting a savory meal of your own creation.  In those years, I learned to love a gas stove, Dad enjoyed the cooking, it was a win win.

During my time at Millersville, my mom had a bout with cervical pre-cancer which really shook me.  I somehow developed a view that diseases like heart disease, cancer, diabetes, and Alzheimer's were inevitable for the human condition.  I had several relatives that suffered and some even died from such illnesses.  What a morbid outlook.

Towards the end of my years at Millersville, I started to become more active.  I lived an active lifestyle in high school, but ate like your typical unconcerned teenager.  My philosophy at that time: I'm small enough, I work out, the world cannot hurt me. We are talking "eat a full bag of chips, chomp down an extra long slim jim, and wash it all down with kidney-stone-creating Turkey Hill Iced Tea."  Yea.

But alas, I became more active and frequented a nearby gym where I lifted weights, did a little cardio on some machines, and concentrated on my core.  I loved the definition I was getting.

But I remembered my mom, and my grandfather that died before retirement of a heart attack, and my dad's high cholesterol.  And I began to realize that just because I look healthy on the outside doesn't necessarily mean I'm functioning properly on the inside.

I became well acquainted with a co-worker Becky at my library job.  She ate certain foods I never even heard of and tried to lead a healthy lifestyle, always seeking new knowledge in studies and books.  My love of books dates back to who knows when as well, so naturally... I started to read.

And so that is why, friends.  That is why I try to eat right.  Two reasons really.
1. I love food, and
2. What I learned (mostly through books) about the food we eat and how it impacts our bodies.

I hope this day finds you well.  More recipes to come, of course. :)

Chao!

Jul 4, 2012

Zucchini and Potato Bake

This is so delicious.

400 degrees F
8x8 baking dish


1-2 zucchinis, quartered into large chunks
2-4 potatoes, cut into large chunks
1 medium bell pepper, chopped (I used half a red and half a green)
1 clove garlic
1/2 c dry whole wheat bread crumbs
1/4 c extra virgin olive oil
paprika, sea salt, and pepper to taste

In a medium baking pan or dish, toss all the ingredients together.

Bake for 1 hour in a preheated oven until lightly browned.  Stir as needed.

Exquisito! Muah!

Zucchini with Quinoa Stuffing

400 degrees F
Serves 4-5


1/2 c quinoa, rinsed
4 medium zucchinis (I used yellow squash, same difference)
1 (15-oz) cannellini beans, rinsed (I used red kidneys, it's what I had on hand.  Really you could use any bean you like!)
1 c grape/cherry tomatoes, quartered (I used bell peppers, red and green, again it's what I had on hand)
1/2 c almonds, chopped (2 oz)
2 cloves garlic, chopped
3/4 c parmesan (3 oz) (I omitted this)
4 T olive oil

In a large saucepan, combine quinoa and 1 c. water.  Bring to a boil, reduce heat to medium-low, cover, cook for 12-15 minutes.

Cut zucchini lengthwise and scoop out the seeds.  Arrange in a baking dish greased with some oil.

Fluff the quinoa.  Fold in the beans, tomatoes, almonds, garlic, and 1/2 c. parmesan (optional).  Add 3 T oil.


Spoon quinoa mixture into the zucchini and top with 1 T oil and 1/4 c parmesan (or omit, you decide).

If you decided to use the parmesan, cover the baking dish with foil.  Bake for 25-30 minutes in a 400 degree F oven.  Remove the foil and bake for an additional 8-10 minutes until golden.

Bellissimo!

Zucchini Brownies

If you have a garden, you probably have zucchini coming out of your ears right now.  Am I right?  So here's another idea for your zucchini.  It's GREAT FOR KIDS because you CANNOT TELL there is zucchini.  I swear.  My pop was stunned!





350 degrees F.
Yields: 1 9x13-inch pan

1/2 c veg oil
1 1/2 c white sugar (I used half organic cane sugar bc I had it on hand)
2 t vanilla extract
2 c flour
1/2 c unsweetened cocoa powder (get the kind that is not alkalized)
1 1/2 t baking soda
1 t sea salt
2 c shredded zucchini
1/2 c chopped walnuts or 1/2 c. chocolate chips 


Grease a 9 X 13 pan with some oil.  I used coconut oil because it's yummy and healthy.

In a bowl, mix the vegetable oil, sugar, 2 t vanilla.  Combine flour, cocoa, baking soda, and salt.  


Stir it into the sugar mixture.  Fold in the zucchini and walnuts or chips.  Spread evenly in the pan.

Bake for 25 to 30 minutes at 350 degrees F.

Rice Milk




This recipe is for the thrifty vegans.  Make your own rice milk!

1 c cooked brown or white rice
4 c water
1/8 t sea salt
1 T sunflower oil (optional)


Combine all ingredients in a blender/food processor on high for 1 to 2 minutes.  If your blender is not all that powerful, it may take longer.  If you really can't get every grain ground, run the milk through a strainer into your storage container.

Stores in the refrigerator for 4-5 days.

Who doesn't love WHOLE GRAINS? :)  I know I sure do.

Credit goes to Scott Jurek in his new book Eat and Run: My Unlikely Journey to Ultramarathon Greatness for this lovely recipe!

Quick Balsalmic Vinegarette

This is easy peasy!



1/4 c Balsalmic vingar
3/4 c + extra virgin olive oil
1 T garlic
1/2 t sea salt
1/2 t pepper
2 t dark brown sugar

Shake this up in a jar and add to your favorite salad.  More olive oil can be used for a milder taste.  This one's pretty bold!