Recipe: Minty Green Protein Smoothie

I own a Vitamix.  I have for a couple of years now.  And yet…I really haven’t ever jumped on the smoothie bandwagon.  Mostly because I’d rather eat my breakfast, rather than drink it.

And I don’t always think smoothies are that filling.  So often (and maybe it’s just for show), a lot of Insta-Story smoothie makers show their polished off smoothie with the caption (or voice over) saying: “And still hungry.”  And that’s been my problem with smoothies.  When not balanced with the nutrients, I find myself hungry soon after polishing one off.

But that was not the case yesterday when, for breakfast after my 6 mile speed work run, followed by a 1 hour spin class, I whipped up a GREEN smoothie (of all things, I went for the green smoothie) to have for breakfast.

I have done green smoothies in the past and disliked most of them.  They tasted too much like…grass.

But not this one.  And this has the added benefit of being free of added sugars and containing amazing healthy fats, as well as being full of protein and fiber that will, in fact, leave you feeling fuller longer.  And the flavor…it’s like eating a bowl of Mint Chip Ice cream (well…if you do the add-ons, as I do).

Sharing the recipe with you below, adapted from one I found online at Sweetleaf.com!

Recipe: Minty Green Protein Smoothie (Gluten Free; Dairy Free)

mintygreensmoothieIngredients:
Serves 2

  • 1 avocado
  • 2 cup spinach, fresh
  • 1 package vegan protein powder (I used Plant Fusion Natural Flavor)
  • 1 cup coconut milk, unsweetened
  • 1/4 tsp vanilla extract
  • 1/2 tsp peppermint extract
  • 2 cup ice
  • Optional (but HIGHLY recommended): cacao nibs, low-sugar granola, chocolate spread (such as Smudge, Nutella, etc)


Directions:

Place avocado, spinach, protein powder and milk in a blender and blend until smooth. Add the vanilla and peppermint extracts, and ice, and blend until thick. Pour into glass or bowl and top with preferred toppings.

~*~*~

For the record, I topped mine off with Love Grown Foods Cocoa Goodness Oat Clusters and 1 tablespoon of Freedom Foods Smudge, both of which are available at Kroger.

So, I think I’ll take back what I’ve been saying about smoothies not being filling or tasting good (especially when green). Can’t wait to make this one again.

Do you have any filling, healthy smoothie recipes? Share with me!! Comment below.

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Kentucky Derby Festival miniMarathon – Louisville, KY (April 29, 2017)

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Me heading into the finish line of the KDF miniMarathon – Louisville, Kentucky

Race: Kentucky Derby Festival miniMarathon

Place: Louisville, Kentucky

Date: April 29, 2017

Time: 1:43:12

This was it.  This was the terminus of my job as a 2016-2017 #KDFMarathon/miniMarathon Race Ambassador.  And it was race day.  RACE DAY!!  I love race day!

And, trust me, it took me a lot of sweat and tears to be able to get to that start line.  Because if you had asked me in January, when my hip flexor froze up, if I would have been able to run it…I wouldn’t have been too sure.  As it was, I had to drop from the full to the half…so there was that.

I wanted to be stubborn and just do it.  I’m not a newbie to marathons.  I have run 11 of them total, but I also haven’t really been able to train for one since I ran the Charleston Marathon in January 2015.  Boston was a bust.  And Kauai…well…it didn’t exactly boost my self-esteem and “can-do” marathon mentality.

I wasn’t ready for a full.  Two months of training lost to a paralyzed hip flexor…and a very cautious and slow build-up in mileage put me at my first double digit run (10 miles) exactly one month before race day.  To press on and do the full would have been a fool’s errand.

I’ve learned to be a little more patient with myself and allow myself to heal and train right.  So, the miniMarathon it was.  You win some…you lose some.  I did manage to run most of the Disney World Star Wars Dark Side Marathon on Sunday.  It was steamy and humid…and for the last 5 miles, I was run/walking.  It was okay.  These days I worry more about running smart than that finish time.  When it’s hot and the race is flagged (and…for the record, both the Dark Side Half & KDF were yellow flagged due to humidity)…you just run it the best you can without putting yourself at risk for heatstroke or worse.

expoambassadors

My Ambassador Crew at the KDF Marathon Expo: Paul, Me, Amy, and Jack

My second half marathon in the same week was starting off well.  I only ran one time in between to two races.  I didn’t need more.  Wednesday morning, I hit up 4 very easy miles and called it a week.  And on Thursday, I left work early to meet up with Jack, Paul and Amy (3 others in my Ambassador family) to volunteer at the expo as a greeter.  I convinced quite a lot of my friends to come to the expo that day…both local and from out of town.  And it was hopping!  It was great seeing everyone and helping people out when they had questions.  I was feeling good and confident.  And being able to hang with other ambassadors and just be relaxed and help others relax…and drink free wine samples…it was actually what I needed.  I was feeling good.

northendcurrysaute

Curry Sauté with Tofu from North End Cafe in Louisville, KY

Friday I spent most of the day sitting at work…which is not something I normally do, but my coach had decided to have me aim for a 1:40 half on Saturday, so I really wanted to do right by my legs and my body.  And, that evening, I went to the Galt House and picked up fellow Marathon Maniac, and good friend, Michael, to have a pre-race dinner.  Normally, I would just cook an Annie May’s Sweet Café gluten-free/vegan pizza at home and call it a day, but I had wanted to meet up with Michael.  We ended up at North End Cafe.  He had the Lemonade Blueberry Pancakes, and I got the Curry Sauté with Tofu for dinner.  As I have been to races where safe gluten-free pizza isn’t always readily available, I have played around some with my night before meal ritual.  But nothing works like gluten-free pizza.

After we dropped Michael back off at the hotel and went home, I finished making up the “Finish Line Lemon Blossoms” for my friends.  After my PT exercises and some foam rolling…I called it a night.  I set my traditional 2 alarms for the race, but didn’t bother to get up in enough time to squeeze in my PT stuff…because it was going to be storming or raining in the morning.  I figured I skipped them at Disney…I could supplement my walk to the start line for the warmups and I’d be ready to go.

And at 5 am…the 7:30 am start was delayed.  For half an hour.

This definitely made the morning slightly easier.  I was already dressed and had my hair up and everything, so I got to sit and relax a little longer…savor my breakfast…that sort of thing.  Dread the humidity.  Because…it was humid.  And the sun wasn’t even up yet.  In fact, the rain only served to make it steamier.  I was having anxiety over the humidity the night before, texting my coach about my push for a 1:40 and how the humidity might slaughter that attempt…especially since I was in my “uniform” of the Ambassador shirt (which had sleeves).  I’m not a fan of racing in sleeves unless it’s cold.  When it’s hot…it’s a simple bra top or a tank.  So this was going to be a new experience too.  I figured if it got too unbearable, I could shed the shirt and then attempt to wriggle back into it before the finish line.

So…delay #1 was in the works.

The official KDFMarathon Ambassador photo was going to now be taken at 7:30…so we headed that way and actually got down to Slugger Field (and the parking lot) at around  7 a.m.  This gave me time for one of my efficient and essential power naps!!  I got my nap on good!!  With about 10 minutes to go, I got a text from my running partner, Matthew, saying that he was at the statue in front of Slugger Field, so I got up and headed that way.

statueambassadors

Danielle, Tonya, Me, Leah, Paul, and Jamie pre-race delay #2!

A few more ambassadors were gathered, but the whole team wasn’t there yet.  This has been a thing in all these months.  Races and such, we never quite managed to get everyone in a photo together. #goals

Anyway…no sooner had the photos been taken, I snagged my pre-race fuel (a simple banana!) and downed it while talking to Matthew, Natalie, and my fellow Ambassadors, who were hanging for a moment.

And then…another delay.

Race start was now set for 8:30.  And I had now eaten my banana a whole hour before the start, rather than half an hour.  Roll with it.  I wasn’t planning on exerting myself before the race so I figured I’d be fine.  We all started to make our way toward the corrals regardless (it wasn’t even raining!), when we were told to take cover.  My group ducked under the cover of the Old National Bank near the race start with a crowd of other runners and passed the time just chatting away.  Even my running coach and her crew joined us under there.  It was sort of a nervous energy, but a positive energy at that point.

Cathy left shortly after we got up there, because she likes getting a good spot at the start line and the finish line.  So, she gathered up my rain jacket (which had been keeping Natalie warm) and went to go find her spot, telling me she’d be on the right at the start and on the left at the finish.

With the 8:30 a.m. start time coming up, we opted to head out of the shelter to get to the corrals.  And no sooner had we stepped out from under the bank building and down the steps…

Delay #3.  Race start was now 9:00 a.m.

My group and I decided we would duck into the bank building and rest our legs by sitting on the floor there instead of standing around outside.  It was more comfortable out of the humidity, regardless.  With race start happening soon, we decided to make a last ditch move for the port-a-potties for those who needed them.  I didn’t.  I drank a ton of water the day before, but on race morning, I keep it light so I don’t have to pee.  I did tell my friends that I would hold their stuff for them though.  As we were heading out, the doors to the bank building seemed to be giving people some trouble.  We stepped out though for our mission.

On the way to the toilets, my amazing friend, Kelsie, spotted me.  Matthew and I gave her a hug and we stood around and talked for a brief moment.  Then we went on so I could hold gear.  I should mention that my fellow Ambassador and friend, Tonya, had gone on ahead of us too.  I had her plastic bag for race start should rain happen.  But we still had NO rain.  Just delays.  After everyone cycled through, we started back toward the bank for a few more moments of sitting down and resting before…hopefully, a real start.

trappedinthebankAnd this is where we discover that the people (Tonya was now included) that were inside the bank building were now TRAPPED inside the bank building.  Apparently, the Old National Bank’s doors were timed to lock at a certain time.  And…guess what…they were locked.  Runners were trapped inside with 15 or so minutes to go before the race start.  I walked up to the window and Tonya was front-and-center.

Tonya had texted my phone, which Cathy had at this point, so Cathy sprang into action when the S.O.S. came through, alerting some officers, who wrangled up fire department and security to, hopefully, get the runners out.  With like…only 10 minutes to spare…this happened.  Thank goodness.

So…with no further delays and an announcement being made that 9:00 a.m. was go-time for real…everyone started to get to their corrals.  Matthew and I ducked into Corral C to start making our way forward to A.  We ducked under rope flags and everything to move forward in our corral.  I spotted Greg, from Frankfort, Kentucky, who was pacing the 1:50 half marathon group. I said hi and he asked if I was running with him because he thought I was up in Tim’s group (that would be the 1:40 group).  I said that Linda (our coach) had said that all plans were out the window with the delays and to just go have fun, but I was moving up.

And we did.  Almost to the front.  Like…we were behind the elite line.  We saw elite bibs.  Elite bibs have no corral letter on them.

Matthew and I decided we were out of our league up there and he spotted Tim’s pacing group…so we decided to move back.  A bit.

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Kelsie, Me, and Matthew heading out of the Start of the KDF miniMarathon

And we found Kelsie again.  So…this was perfect.  I was starting the race off with friends…it was going to be a good time.  Despite the fact that I was now starving.  And it was humid.

Did I mention that I was starving?

I had fueled for an 8 a.m. start.  I think my corral (Corral A) went off at 9:15 a.m.  That banana was LONG gone.  And I didn’t want to hit up my mid-race nutrition, because I needed that after Mile 6.  I looked at Matthew and Kelsie and I said…”AND…now I’m starving.”  They were too.

Everyone was.

My coach was right…everything was a mess now…it was best just to go and have some fun.

Matthew and I decided we would attempt to at least keep Tim (remember…that’s the 1:40 pacer) in our sites.  The starting gun went off…and the three of us took off.  I don’t know where we dropped Kelsie, but she was doing this race right.  No watch.  No goals save to finish.  I want to do that more.  Just run how I feel and for fun.  What a freeing feeling that has to be!

Matthew and I pounded out the first four miles pretty much together.  The rain poured down on us shortly after the start and I looked at him and said, “We SO would have been done by now!”  Soaked from humidity, rain, and exertion, we pressed on.  Matthew commented that he felt like he couldn’t catch his breath.  The air was heavy with humidity, so I totally knew how he felt.

I lost him after a turn.  I thought he might have gone on ahead.

As we hit Mile 5…I did 2 things.  I slowed for a moment to pull the KDF Marathon Race Ambassador shirt off so I could cool down.  This happened just as I heard, “There’s Karen.”  So I waived, tucked my Ambassador shirt into my fuel belt…and then I fueled.  A whole mile early.  Because my legs were starting to resist my determination to keep going.  Everything was a cluster now.

Tim and the rest of the 1:40 group were still in site…but not really within distance to catch now.  And my body was not feeling the pace.  I told myself to hang on through Churchill Downs.  So…for at least 3 more miles.  I could suffer for that long, right?

I managed.  My pace dropped little-by-little until I rounded the corner at the split…hit Mile 9…and took a walk at the water station.  I carry my own water with me on half marathons and marathons.  Usually if it’s a double-digit run, I have water and fuel with me.  I didn’t care.  I hit that water stop, I slowed.  I took a cup from a lovely volunteer.  I took a sip.  The rest went on over my head.  It cooled me down…and I made myself start running again.

From here on out…it was down to running smart…not running fast.  Since any attempts to hit a certain time goal went away with the 90 minute delays…now it was just about crossing that finish line.  I didn’t care how long it took me…I was down to the last 5 miles regardless.  I managed to make water stops the rest of the way toward the finish…even when I said I would keep running and no more walking…if I needed to throw water over my head…I did it.  And, as I found out in Disney, that really works.

It did, however, work better at Disney…when I wasn’t under-fueled and also dying from the humidity.  At about Mile 11, I had caught up to Pete, a guy who ran with Matthew and I a couple of times before the Norton Sports Health Training Program kicked in and before I was injured.  I had to slow again for one last shower of water, so he got too far ahead of me again.  I had to slow to walk and water myself for about 3 more times before I knew that finish line was close.  This was my Dark Side Half Marathon all over again.  But worse.  My splits were hitting in the 8’s…which I never touched (despite walk breaks) at Disney.

I felt…miserable.

But I am nothing if not persistent.

I could taste that finish line.  And it wasn’t far.  I could hear the announcer.  I could see Slugger Field.  That meant…it was just around the corner.

And there it was…the turn!!

I never put the Ambassador shirt back on.  I had it tucked in my belt…but to stop to wriggle back into it might mean I wouldn’t start again.

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Me crossing the finish line of the KDF miniMarathon

I took the turn.  And while I didn’t feel like moving any faster, I attempted to pick up my pace.  That finish line was in site…all I had to do was run over it.  I focused on that line alone.  I heard Cathy screaming on the sideline…and I ran down the stretch and passed under the arch.

DONE.

I was…done.  I also felt like crap.

But Dan spotted me at the finish line and called out my name over the bullhorn.  HA!

I continued down the line, slowly, trying to catch my breath and cool down.  The medals were right ahead, so as I strolled that way, Cathy caught up to me at the fence.  She told me my official finish time, which I couldn’t believe, given how slow my pace had gotten as the morning went on and the miles progressed.  We attempted to formulate a meeting place after I would go through the official finish photo area and the place where they store food and chocolate milk and Powerade.  And as we were discussing…Paul from the Ambassadors came in.  Then another running partner of mine, Ron, was in.  And then…Matthew.  I hadn’t moved except to go and congratulate Paul.  I found Ron.  And Matthew somehow slipped by me, but Cathy found him and he was at the fence when I returned.

We all managed to make our way to the runner reunion area, grabbing snacks along the way.  As I emerged…with banana and chips (I have never seen Cathy so happy to see a bag of chips in my hand), I actually reconnected with Kelsie…who gave that finish line her famous kick and brought it in strong.  I really need her to teach me where she finds that late energy because I’m usually dying at the finish line.  She needed to head out, so after a photo, she left and Ron went to claim his free beer.  Cathy told me to take my phone and see if I could catch more of the 30 people I was tracking while she went to get the bags out of the car that had my clothes to change into and a cooler with food and a big bottle of water.  Tonya came in but texted to say she was in medical.  And Amy came in.  I never found her in the crowd.  I did find former co-workers from IU Southeast, Dana & Graham, after they finished.  So that was cool!

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Finisher of the KDF miniMarathon – Louisville, Kentucky (note the tucked Ambassador shirt)

Cathy and I were camped out under the overpass for the rest of the day.  When my phone told me one of my people were in…I’d attempt to go find them.  I mostly succeeded.  I only missed a few.  I caught Natalie, who I really wanted to find above all, as it was her first marathon, and she was having Siri hit me up for motivation as she made her way to that finish line.  She did great!  I also did distribute Lemon Blossoms.  They were very well received.  My friend Jack even picked me up when I handed him a whole container.  And he had just run a marathon.

I thought everyone was in at that point…but I was wrong.  But that is a long, complicated, and amazing story all its own.

So, the official results of the Kentucky Derby Festival miniMarathon are that I finished in 1:43:12.  That, mind you, is almost exactly 2 minutes slower than my time last year.  MEH!  That being said, I wasn’t expecting to hit 1:43 at all after the walking began, so I’ll gladly take this.  Given the conditions, I’m beyond happy with this result.  I was 403/8737 finishers overall.  I was 85/5010 female finishers.  And I was 15/794 finishers in my division.  Given that I had just raced a humid half marathon on Sunday…walked Disney World the rest of Sunday and all of Monday…traveled home…worked overtime…worked the expo…and then ran again in the humidity…I exceeded all expectations I had.  Honestly.  There were fewer runners this year (by about 2000) in the mini…but my stats improved on every single category…despite running slower.  I count that as a win too!

Here’s my takeaway…

I came into this event at first meeting with a group of strangers at the KDF Marathon Headquarters.  I found a great group of supportive, amazing, inspiring people who are like family to me now.  So many friendships were formed in this year’s KDF Ambassador group.  I was so fortunate to have been able to be a part of it.  I may not have signed up the most people for the race, but I went to events…I promoted the race…I even went to the training runs (even on the coldest mornings) when I couldn’t run and encouraged others…cheered…high fived…and walked.  The marathon slipped away when my training had to wait almost 3 months to even start.

Dropping to the mini was hard…but it was the smartest decision I could have made.  I would never have survived the full after a humid Florida race series and the 90 minute delays.  With nutrition and scheduling off…this was a blessing in disguise.

The delays have taught me a lot about being a bit more prepared for whatever race morning might throw my way.

I saw so many people finish.  I helped a few out when they needed help.  I hugged so many of my sweaty friends.  I saw people set goals…and whether they crushed them or fell short…they completed what the started.  And that, friends, is what the spirit of race day is all about.

My time as a KDF Marathon Ambassador is coming to a close, but the memories, friends, emotions, and moments that I now carry with me…those will last a lifetime.

kdfambassadorgroup

My new family and friends!  What an amazing ride this has been!

Recipe: Anti-Inflammatory Stir Fry Bowl

So…two weeks ago I was in California.  I was taking in the Los Angeles area…I was doing the whole Disney thing…I was running a 10K and Half Marathon injured…I was fighting aches and pains the rest of the time.

On our last full day in California, my roomie and I got into our rental car after saying good-bye to our friend Tanya, and took a long drive down to San Diego.  What was in San Diego?  Apollo 9.  Duh!

And a taco stand that my roommate fell in love with in 2015, when we stayed in San Diego for one night en route to Hawaii for a marathon I was unable to run (due to a stress fracture to my leg three (3) days before).  She was eager to return…maybe try something else…maybe redo the tacos that she fell so in love with.  But…there was nothing safe for me there…so she scouted out a Thai food place just around the corner.  They had an amazing gluten-free menu (almost everything)…but with my body hating me after I put it pushed it through races being held together with KT Tape and ACE Bandages, the Anti-Inflammatory Stir Fry Bowl really caught my eye.

It was simple…yet delicious.  Broccoli & shitake mushrooms stir-fried in a warming seasoning paste made with peppercorns and turmeric.  It was served over Thai red rice.  And it was amazing.  It was a HUGE order…but I ate it all.  And I felt good about it.  And I kept talking about that meal…so I knew there was something to it.

And so…when I got back home, I set out to recreate it.  It wasn’t perfect, but it sure was delicious.  And as I had some riced cauliflower on hand…instead of cooking up some brown rice…I gave it a go.

Recipe: Anti-Inflammatory Stir Fry Bowl

15995272_10100193941937701_3064135310889359941_oServes 2

Ingredients:

  • 1 head cauliflower, chopped into florets (or one bag of cauliflower rice)
  • 1 teaspoon ginger paste
  • 2 teaspoons garlic, minced
  • 12 ounces broccoli florets
  • 8 ounces shiitake mushrooms
  • 1 tablespoon ground turmeric
  • 1 teaspoon ground black pepper

 

Directions:

**Chop head of cauliflower into florets and place in food processor. Pulse until it starts to resemble rice; set aside.

**NOTE: If you want a less-mess, no maintenance way of doing this, go to Trader Joes, Kroger, Target, or pretty much ANY grocery store these days and they have bags of already riced cauliflower in their produce section and even in the freezer section.  I do this…because food processors are a pain to clean!  So, skip the first step if you cheat and get the already riced cauliflower.

Line a large skillet with 1/4 cup water and add cauliflower rice.  Cook until softened.

Line a skillet with 1/4 cup water and add ginger paste and garlic.  Cook until fragrant, about 1 minute.

Add in mushrooms and broccoli.  Cook until the broccoli has turned bright green and the mushrooms have softened.

Add turmeric and black pepper.  Stir until everything is well coated.

Place half of the cooked cauliflower rice in each bowl.  Top with the broccoli and mushrooms.

ENJOY!

~*~*~

One great thing about this dish, all the seasoning means no salt needs to be added.  The dish is amazingly filling and so good.  The turmeric and black pepper are the perfect anti-inflammatory blend.  I intend to make this dish more often.  It’s simple…yet…so flavorful!  Don’t miss this one!

Recipe: Roasted Vegetable “Rice” Bowl with BBQ Sauce

I told you I was playing around with cauliflower rice…which is why you are getting the third consecutive recipe which includes it in part of the lineup!!

As a vegetarian, I get my share of veggies…but my favorite way to eat them…is roasting them in the oven.  I love when they get that slight crispiness to them.  And yes…it happens even without oil!  I take oil out of the cooking process more times than not…and the results are just as amazing.

After my trip to California, I wanted to really get back on track with my eating.  It got pushed to the wayside with the holidays and then with my trip…but I did have a detox in between and it really did make me feel better.  So, with a promise to rely less on those processed carbohydrates and get my nutrients from more real food…I honed in on a few changes.

While I won’t always be replacing pasta and rice with alternatives, I do want to do it a lot more than I have been.  So, instead of plating my roasted vegetables over brown rice…I just got out the riced cauliflower…poured it in a pan with some water and cooked it until it was soft.  I seasoned it the same way I would have the rice…and the results were mind-blowing.  I’d make this again instantly!  It would work even as a breakfast or lunch…but this week…it was dinner for my roommate and for two nights.

The recipe follows:

Roasted Vegetable “Rice” Bowl with BBQ Sauce

image1-1Serves 4

Ingredients:

  • 1 medium head of broccoli, cut into florets
  • 1 bunch fresh asparagus, ends snapped
  • 2 medium yellow squash or zucchini, sliced lengthwise
  • 1 medium red onion, peeled and sliced into 1/3-inch-thick rings
  • 1/2 teaspoon sea salt
  • black pepper, to taste


Ingredients for “Rice”:

  • 1 head cauliflower, chopped into florets (or one bag of cauliflower rice)
  • 1/3 cup basil leaves, chopped
  • 3 tablespoons balsamic vinegar
  • 1 1/2 tablespoons reduced-sodium tamari
  • sea salt, to taste
  • black pepper, to taste
Garnishes:
  • 1 cup BBQ sauce of choice
  • 1 medium avocado, pitted, peeled, and sliced

 

Directions:

**Chop head of cauliflower into florets and place in food processor. Pulse until it starts to resemble rice; set aside.

**NOTE: If you want a less-mess, no maintenance way of doing this, go to Trader Joes, Kroger, Target, or pretty much ANY grocery store these days and they have bags of already riced cauliflower in their produce section and even in the freezer section.  I do this…because food processors are a pain to clean!  So, skip the first step if you cheat and get the already riced cauliflower.

Preheat oven to 400F.

Line a large baking pan with parchment paper. Spread the veggies out over the pan, drizzle with the oil, and season with salt and pepper. Roast for 45 minutes or until veggies are tender and golden, stopping to toss at the 20-minute mark.

While the veggies are roasting, place your riced cauliflower into a pan with 1/4 cup water and cook until softened.  Place cooked cauliflower rice into a large bowl and add basil, balsamic vinegar, and tamari to a large mixing bowl.

Use a large wooden spoon to stir.

Season with sea salt and black pepper, to taste.

Once the veggies are done roasting, remove from the oven and set aside.

Scoop 1 cup of the cauliflower rice into a bowl, top with the roasted vegetables.

If your barbecue sauce is thick, whisk one tablespoon of water into it at a time until desired thinness is achieved. Drizzle over the veggies or serve in a small dish alongside them.

Garnish with the sliced avocado.

ENJOY!

~*~*~

I have SO much Master’s Hand BBQ Sauce in my fridge thanks to a bit of a Thanksgiving kerfuffle.  But, it works out in my favor, as it’s the most amazing BBQ sauce I have ever tasted…and it was magnificent on this dish.  I ended up thinning it out with 2 tablespoons of water to get more of a drizzle over the veggies.  But that is all personal preference.

If you want to get the most out of your veggies…roast them.  If you want to make them awesome…drizzle some BBQ sauce over them.

Oh yeah!

Recipe: Cauliflower Fried “Rice”

I won’t lie…I’m a carb-a-holic.  Is that really a thing?  Is that a word? Doesn’t matter.  Carbs make me happy.  Gluten-free bread, pasta, donuts, muffins, potatoes, rice…you name it…I love to eat it.

That being said, I’m doing a slight bit of overhauling to my diet this year…aiming to cut back on all those processed carbs (like…bread, pasta, donuts, muffins, etc) and try to replace them with real food…healthier choices…and something that will nourish my body more.

Before I was diagnosed with Celiac…I may have lived at the Chinese buffet at least 2 times a month.  I love Chinese food.  I always have.  But, most of it is not even an option for me these days, unless I make it.  I’m Irish…not Chinese.  My Chinese food is never as amazing as when…you know…someone who is Chinese makes it.

That being said, I’ve been craving as of late…and I finally decided to cave and give into it.  And I got out my skillet on Sunday afternoon and whipped up a healthier version of fried rice, replacing the rice with riced cauliflower.  The recipe is below:

Cauliflower Fried “Rice”

Cauliflower Fried

Cauliflower Fried “Rice”

Serves 4

Ingredients:

1 head cauliflower, chopped into florets (or one bag of cauliflower rice)
1 small yellow onion, finely chopped
½ cup frozen peas
½ cup carrots, cubed
2 eggs, beaten (if making vegan, sub in tofu or just leave out)
¼ cup low sodium tamari
1 Tbsp light brown sugar
⅛ tsp. ground ginger
Pinch red pepper flakes
2 Tbsp green onions, chopped (optional garnish)


Directions:

**Chop head of cauliflower into florets and place in food processor. Pulse until it starts to resemble rice; set aside.

**NOTE: If you want a less-mess, no maintenance way of doing this, go to Trader Joes, Kroger, Target, or pretty much ANY grocery store these days and they have bags of already riced cauliflower in their produce section and even in the freezer section.  I do this…because food processors are a pain to clean!  So, skip the first step if you cheat and get the already riced cauliflower.  At the end when you add it in with the sauce, cook it until it has softened.
 

Heat a large wok (or skillet) over medium heat and add 1/4 cup water. Add onion, peas and carrots and saute until tender, about 2 minutes. (Add more water as needed to prevent veggies from sticking).Meanwhile in a small bowl, whisk together soy sauce, brown sugar, ginger and red pepper flakes; set aside.

Slide veggie mixture to one side of the wok and add in the beaten eggs (or tofu…or skip this step if you opted to go without the protein), scrambling until cooked through and then incorporate with the veggies.

Stir in cauliflower “rice” and pour the sauce over top, mixing well. Cook for an additional 3 to 4 minutes, until cauliflower is soft and tender.

Top with green onions, serve and enjoy!

~*~*~

Simple, easy…and yes…super delicious!!  Oh…and only 220 calories per serving!  You can’t beat that, right?  Highly recommended to your Chinese food lovers if you’re looking for a healthier alternative!!  Or maybe you just want to try something new!

Either way, it’s an easy recipe with little to do but stir away!!  So…no excuses, friends.  Get rockin’ that wok!

Recipe: Cauliflower Rice Pad Thai

So, my roommate and I are making a few more dietary changes this year and so far it’s not been too hard to stick to.  I mean, there are days that are completely off the plan (Hello, Soft Pretzel Wednesday!)…but that’s okay.  This isn’t about perfection, it’s just about progress!

We are working on cutting down on added sugars and processed carbs.  This is not to say that we are never going to eat gluten-free pasta or use rice in dishes ever again.  And this is not to say that dessert is off the table.  I did, however, very proudly, get rid of the stash of chocolate in my office drawer.  I reached for those M&Ms one too many times while stressed out…so they are gone…and not coming back in.

Normally I have a pretty set meal plan going into the weekend, but for some reason, this past week got away from me and I just…didn’t get to it.  Not going to sugar-coat it.  SO…I decided to prep some different things and just attempt to make something a little bit healthier.

One of my favorite types of food (second to Indian) is Thai.  I love Thai food, and Thai food is so easy to make gluten free.  That being said…I didn’t have pad thai noodles on hand and I’m on a tight budget after my trip to California (like…it’s non-existent, to be honest)…so I only wanted to have to grocery shop for the essentials.  I needed filling, healthy meals on the fly…so I bought Trader Joes and Kroger out of their bags of riced cauliflower.

That is not an exaggeration.

And from it emerged 3 dishes made with riced cauliflower (not counting the ones I did earlier in the week, which I should put up in the blog…so if I get time, I will. I promise.  They’re delicious).  But this week…I was most excited about my take on pad thai…using…riced cauliflower instead of noodles.  This dish is SUPER easy to make…so I encourage you to do so!

Recipe: Cauliflower Rice Pad Thai

 

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Cauliflower Rice Pad Thai

Serves 4

Ingredients:

  • 1 large head of cauliflower (or one bag of cauliflower rice)
  • 2 cloves garlic, minced
  • 1/4 yellow onion, chopped
  • 12 oz bag frozen stir-fry vegetables
  • 1/4 cup lightly salted peanuts


Ingredients of the Peanut Sauce:

  • 1/4 cup creamy peanut butter
  • 1/3 cup Bragg’s Liquid Aminos or low-sodium Tamari
  • 3 tablespoon seasoned white vinegar
  • 1/2 tablespoon lime juice


Directions:

**Rice your head of cauliflower by chopping the florets roughly and adding them to your food processor.  Pulse the cauliflower until it resembles rice.  Then heat it up in the microwave for 7 minutes, stopping to stir it once halfway through.

**NOTE: If you want a less-mess, no maintenance way of doing this, go to Trader Joes, Kroger, Target, or pretty much ANY grocery store these days and they have bags of already riced cauliflower in their produce section and even in the freezer section.  I do this…because food processors are a pain to clean!  So, skip the first step if you cheat and get the already riced cauliflower.  At the end when you add it in with the sauce, cook it until it has softened.

Line a large skillet with a thin layer of water.

Add the garlic and onions tot he pan.  Cook for approximately 3 to 5 minutes, or until they begin to soften.  Add additional water, if necessary.

Add the frozen vegetables to the pan.  Cover the vegetables and cook for approximately 10 minutes, or until everything is heated through.  Once again, add additional water to keep things from sticking.

***While the vegetables are cooking, whisk the sauce together in a medium bowl.

***NOTE: If you aren’t feeling frisky, both San-J and Annie Chun make FANTASTIC peanut/pad thai sauces that are gluten free.  So…if making the sauce seems like too much work, just use the bottled stuff.

Once the vegetables are cooked through, add the cauliflower “rice” and peanut sauce to the pan.  Stir until well-combined.  If using bagged cauliflower rice, cook until cauliflower has softened, about 5 minutes.

Dish servings into bowls and garnish with peanuts.

ENJOY!

~*~*~

I wasn’t sure how I’d appreciate the change from actual pad thai noodles to using riced cauliflower, but it worked.  This dish was amazing.  And it’s dinner again tonight. And that’s always something to look forward to!

 

Recipe: BBQ Bean Chili

It’s winter.  Officially.  Although, at times, it doesn’t quite feel like winter.  Regardless, it’s the end of January, and I’m craving my warming and hearty (yet healthy) soups and stews and chilies.  I won’t lie, with recent talk at the office of the Annual Chili Cook-off (I won last year!), my mind has been on creating a new chili to cook up for the big competition.

This past weekend, while doing some recipe testing with cauliflower…I decided to do something completely different and make some chili…from scratch.

This meant on Saturday afternoon, I had dry heirloom beans soaking in water on my counter top.  When I do something…I do it right.  Now…if you don’t have the time, patience, or a clue as to how to work with dry beans…no worries, this recipe will work with canned beans as well.  Just use 2 cans of tri-blend beans and you will get similar results.

That being said…I wanted something smokey…with that true homestyle flair.  So…instead of tomato sauce…this chili got the bbq sauce treatment.  And I have some local, amazing bbq sauce on hand…lots of it in fact…so I got a little chefy and a little creative.  And the result…left the people who tried it raving.

SO…I figured I would just go ahead and share the recipe with you!

Recipe: BBQ Bean Chili


Serves 4

Ingredients:

  • 1 sweet onion, diced
  • 1 tsp minced garlic
  • 1 (4 0z) can mild chiles
  • 1 tablespoon chili powder
  • 1 teaspoon dried oregano
  • 1/2 teaspoon cumin
  • 1/4 teaspoons cayenne pepper
  • 1 cup dry beans, soaked overnight (I used Epicurean Specialty Heirloom Bean Blend – which contains beans, peas & lentils)
  • 1 cup bbq sauce (I used Masters Hand with Integrity [Medium])


Directions:

Prep the beans.  Place beans on a sheet pan or clean towel.  Remove and discard any shriveled or broken beans and any stones or debris.  Rinse thoroughly in cold water.

Soak overnight. Rinse and place in a large pot, covered with fresh water.  Bring water to a boil for 3 minutes, reduce heat and simmer, covered, for 60-90 minutes, until beans are tender.  Reserve a cup of the cooking water.

Line a large pot with 1/4 cup water over medium heat.

Add onions, garlic, and chiles.  Sauté until soft.

Add in chili powder, oregano, cumin and cayenne; stir for 2 minutes.

Mix in the cooked beans, 1/2 cup of the reserved bean cooking liquid and the bbq sauce.  Bring to a boil, stir, reduce heat and simmer until theflavors blend and the chili thickens.  About 20-30 minutes.  I found I needed to a the rest of the bean water to get it to the texture I like…but vegetable broth would also work.

Garnish with a sliced avocado!

(Of course, you can garnish this however you like…sour cream, cilantro, grated cheese…but I love me a good, ripe avocado on top).

ENJOY!

~*~*~

LOVED this chili from the first taste.  It’s tangy, it’s got a kick to it, but it’s not overwhelming.  Not only that, it’s warming and hearty…and healthy!  How’s that for winning?

Go ahead, cook some up!!  It freezes well, but, trust me, it may not be around long enough to need to hit the freezer!