Cool Down and Heat Up: Watermelon Cooler and Curry Shrimp Recipes

I’ve been fairly inconsistent with the blog lately. Although not a good one, my only excuse is laziness. I know laziness cannot become a part of my lifestyle–not in work, not in fitness, not in health. So here I am, trying to right (write!) my wrongs while I have a few minutes.

During training, I am very conscious of what I’m putting into my body — probably more so than when I’m not — because food is fuel.  I can’t waste Calories on junk. It’s about quality. (And it’s about taste too.)

I always tell people that eating healthy doesn’t have to suck. It doesn’t have to be boring. It doesn’t have to be tasteless. I bring this up because I’ve added two new recipes into my training portfolio to add a little excitement into my weekly meals. They’re easy, require minimal time and ingredients, and are good for you.

The first one is great pre-run. I found the recipe in the July 2016 issue of Runner’s World and have tweaked it to perfection. I’ve dubbed this concoction a Watermelon Cooler. It’s not a protein shake, and with little protein or fat, it’s a lot lighter and easier to digest before hitting the pavement.

Watermelon Cooler
Serving: 1

Ingredients:
6 fresh or frozen strawberries
4 to 6 cubes of fresh watermelon
Lemon slices from half of a lemon (remove pits and rind)
2 to 3 cubes of ice
Honey, agave, or bee-free honey to taste

Directions:
Layer ingredients so that any frozen fruit or ice cubes are closest to the blade. I use a Nutribullet, so anything frozen is always at the top of the cup. Blend until slushy.

Watermelon Cooler

The next recipe is great for a weeknight dinner. Shrimp cooks super fast, so this dish comes together in less than 30 minutes. TIP: Start the rice beforehand so it can cook while you’re prepping.

Coconut Curry Pineapple and Shrimp
Servings: 4
Calories: Approximately 370 per serving (includes 1/2 cup coconut brown rice)

Ingredients:
1 lb. deveined, shelled raw shrimp
1 cup light coconut milk, well stirred
1 cup diced pineapple
2 TB red curry paste
1 TB fish or oyster sauce
1 TB coconut nectar (you can also use brown sugar as a substitute)
1 to 1.5 TB lime juice (1 whole lime)
1 TB coconut oil
1 cup brown rice, measured dry

Directions:
1. Cook rice according to directions. If you want coconut rice, halve the amount of water and replace with coconut milk. For example, if the recipe calls for 1 cup of water, you would use 1/2 cup water and 1/2 cup coconut milk.
2. Add coconut oil to a wok or deep dish, nonstick pan. Heat on medium until shimmering. Add curry paste and sauté for 1 minute or until fragrant. Add coconut milk and stir well to combine.
3. Add pineapple and shrimp. Cook 5 to 7 minutes or until shrimp are pink and opaque.
4. While shrimp cooks, whisk coconut nectar, fish sauce, and lime juice together in a bowl. When shrimp are fully cooked, remove pan from heat and stir in this mixture.
5. Portion out into 4 servings. If eating with rice, add 1/2 cup to your meal.

Get in my belly immediately.

Tasty Breakfast Recipes to Keep You Full

As some of you may know, I’m mildly obsessed with the Fit Men Cook food blog. I’ve incorporated about a half dozen of creator Kevin’s recipes into my weekly routine, the majority of them breakfasts. I want to share two of my favorites with you. They’re easy to prepare, cook quickly, and keep you full. I hope you enjoy them as much as I do!

Hi-Energy Vegan Breakfast Quinoa
Servings: Up to 5
Nutrition Facts per Servings: 228 Calories, 6 grams protein, 32 grams carbs

Nom. Nom.

Ingredients
2 cups cooked quinoa
1/3 cup dried cranberries (without added sugar)
1/3 cup dried cherries (without added sugar)
1/3 cup chopped walnuts
1/4 pepitas (pumpkin seeds)
1 TB cinnamon
Chilled unsweetened almond milk

Directions
1. Mix all ingredients together except for the almond milk.
2. Each morning, scoop 3/4 cup of quinoa mixture into a bowl and heat in a microwave or convection oven for no more than 1 minute.
3. Pour about 1/2 cup of almond milk over the heated mixture and enjoy.

NOTE: I like to eat this with a side of fresh berries.

Protein & Superfood Breakfast Casserole
Servings: 3 to 4
Nutrition Facts per Serving: 397 Calories, 46 grams of protein, 30 grams of carbs

Get in my belly immediately.

Ingredients
4 tsp Maca powder (I use Navitas Naturals brand.)
1 lb. lean ground turkey meat
2 cups cooked quinoa
2/3 cups black beans
2 eggs, 3 egg whites
1 small zucchini
1 bell pepper
1/3 red onion (I omit.)
1 TB garlic or roughly 3 cloves, minced
2/3 cup shredded mozzarella
Optional: tomato slices and green onions (I omit both.)

Directions
1. Preheat your oven to 405 degrees.
2. Dice up your veggies.
3. Add eggs and egg whites to a bowl and lightly beat.
4. Cook turkey meat until no longer pink.
5. In a separate pan, add garlic and veggies and cook until tender but not mushy. Season with salt and pepper.
6. In a large bowl, add the turkey meat, cooked veggies, and cooked quinoa. Mix well.
7. Add the eggs to the mixture and incorporate well.
8. Add the Maca powder 1 teaspoon at a time and stir well. (I have found that doing it this way allows me to mix it in more thoroughly and completely.)
9. Spray an 8×8 deep casserole dish (not a brownie tin) with coconut oil and pour in the quinoa, veggie, and turkey mixture.
10. Top with shredded mozzarella and bake for 25 minutes.

NOTE: Great leftovers and easy to portion out! This dish grows more flavorful each day.

Keep It Moving

It’s been two months since my last post, and the only excuse I have is that the blog has dropped rank on my priority list. Between work, travel, exercising, training, and trying to have a social life, I have trouble making the time to sit down and write. I am actively trying to change that, so I’ve decided to write a training or fundraising post once a week and a food-related post once a week. Let’s see how it goes, shall we?

When it comes to training, I’ve been working out hard and regularly. I am running twice a week (that will increase soon), strength training once a week, and practicing yoga two to three times per week. A new barre3 studio opened in the neighborhood, so I’ll incorporate that into my routine at least twice a week. My first class in the new studio is tomorrow and my body will be thrilled considering I kicked its ass today on a 4-mile hill run.

With Jay-Z pumping in my ears, I made those hills my beeyotches!

I’m still on my whole foods diet and am enjoying “cheat” snacks or meals once a week. Cutting out alcohol and processed foods hasn’t been incredibly challenging. What’s been challenging is the amount of time devoted to meal planning and food prep. I’ve already got my breakfast cooked and portioned out for the week. Here’s one of my typical meals. I add one hard-boiled egg for protein. Total Calorie count is 305 with the egg and 227 without. I’ll usually have a 1/3 cup oatmeal 2 hours before or after I eat this, too. That adds an extra 97-100 Calories, for those of you counting.

Time for breakfast! 1 cup roasted broccoli, 1/2 cup roasted asparagus, 1/2 cup black beans, and 1/2 cup roasted sweet potatoes.

If you have healthy meal ideas or tried-and-true recipes, I’d love to hear them. Variety is the spice of life!

I must be going. It’s time for lunch and to walk the dog. Matty Boy’s been staring at me with those big, brown eyes since I sat down to write. I guess he needs his exercise too.

“Can we go now, mom?”

Train Hard, Eat Clean

Happy New Year! I hope everyone’s 2016 is off to a great start!

We’re only 10 days into the new year, and I’ve taken my training and eating habits more seriously than ever. The result? I’m feeling fantastic!

I’m strength training two days a week and following the “Iron Strength for Runners” program. You know it’s a good program when you’re sore for days afterward.

Yes. “Iron Strength for Runners” will kick your butt. No one likes doing 60 burpees to close a workout!

In addition to the strength training, I’ve increased my yoga practice to at least two days a week in the studio and started a home practice.

Setting up for an inversion during a home practice. This stretch feels great in the back of the legs!

Running (for now) is two times a week. Mileage is still low, but I plan on increasing in the coming weeks. Between the holidays, travel, and a bizarre knee injury endured at a trampoline park, the running portion of my fitness routine has definitely taken a back seat, and no one likes that.

Now, we all know that fitness is only part of staying healthy. Nutrition is absolutely key too. I’ve always been what I consider a healthy eater, but I’ve taken it a step further in 2016. I’m integrating more superfoods into my diet and sticking to a mostly raw and clean diet now. What does this mean? It means limiting or completely cutting out processed foods (bread, pasta, crackers) and dairy (milk, cheese). For personal reasons, I’m also avoiding most soy.

This may sound daunting to many, but it’s all in the prep. Meal planning, meal prep. It takes time, but makes eating clean and healthy so much easier. Below is a sample of what I’d eat in a typical day; I drink water and herbal tea throughout. All food prep is done on Sunday.

6:30 a.m.: Smoothie (see recipes at end of blog post)
8:30 a.m.: One hard-boiled egg, 2 cups roasted veggies (usually sweet potato and broccoli)
10:30 a.m.: One serving Eden Quiet Moon trail mix
12:00-1 p.m.: Usually a homemade veggie/bean/quinoa soup and/or a large salad, 1 cup of fresh fruit salad
3:00 p.m.: 1 cup baby carrots, 5-6 celery sticks
4:30-5 p.m.: 1 apple or a Health Warrior Chia Bar Super Snack
6:30-7:30 p.m.: Usually a meal of lean meat/protein with lots of veggies and a whole grain like quinoa

You all think I’m nuts don’t you? That’s okay. Because I’m only human, I definitely have my “cheat” meals/snacks when I’m in a pinch (running late for work) or just want to treat myself. Why deprive yourself of the things you love, right? (Me? WINE!) I’m not perfect and I’m not one to eat just to fuel. I love food. I love cheese, and lasagna, and pizza, and cocktails, and ice cream, and tiramisu, and, and and… It’s all in moderation.

I want to share two smoothie recipes with you. They’re very simple and healthy, and a great way to start your morning. (They’re also great in-between meals.) I want to be clear that these smoothies will not fill you up; they’re not meal replacements. They’re an easy, quick way to get your superfoods. I hope you enjoy them.

Cheers to a healthy 2016!

Both of these recipes are from the cookbook “Superfood Kitchen” by Julie Morris.

Pina Colada Smoothie
Serves 1
1 1/4 cups frozen pineapple
1/4 cup light coconut milk (I like SoDelicious Culinary Coconut Milk — Asian food aisle.)
1 cup water
1 teaspoon freeze-dried wheatgrass powder
Stevia or coconut sugar, optional (I do not use a sweetener.)

Blend together and enjoy!

Pina Colada Smoothie

Superberry Smoothie
Serves 1-2
1 1/2 cups frozen blueberries
1 peeled banana
2 Medjool dates, pitted (I omit because I don’t like dates in smoothies.)
2 TB acai powder
2 TB goji berries
1 1/2 cups cold water
Ice (optional)
Stevia or sweetener of choice, optional (I do not use a sweetener.)

Blend together and enjoy! Oh, and brush your teeth immediately afterward if you can. This smoothie will stain your teeth and tongue like red wine does.

Superberry Smoothie

Revived!

Let’s be real: exercise can be boring. It’s the main reason I love group fitness classes and change up my routine regularly. Between boxing, barre, and yoga classes, I rely on my iCal to remind me where I need to be. Since changing up my routine a few weeks ago, I’ve become re-energized—and it applies far beyond the gym. It’s affected my personal life, what I’m whipping up in the kitchen (two new recipes to share with you!), and my mood at the office.

Last Saturday, I met up with one of my TNT teammates (Shout-out to my boy AARON!!) for a run. We’re training together for the Marine Corps Historic Half on May 17. I broke in my new pair of kicks (see below) and was reminded of how much I enjoy running with a buddy. Chatting helps pass the miles, and before I knew it, we’d already cleared five. In total, I pushed out 7 solid miles on Saturday and felt pretty damn good. No ankle pain. No hip pain.

 

My new kicks! Brooks Ravenna 6

After a good run or workout, that boost of adrenaline and release of endorphins really kick-starts the metabolism and improves mood. I’ve found that I’ve become more creative in the kitchen. I’ve been experimenting with gluten-free and vegan recipes out of curiosity, and have found a few I think you’ll enjoy.

Gluten-Free, Vegan Breakfast “Cookies” adapted from Kumquat blog

Ingredients
1.5 cups gluten-free rolled oats
1 cup unsweetened coconut flakes
1 TB golden flaxseed meal
1/4 tsp salt
1/2 cup dried currants
3/4 cup coarsely chopped pecans
3 very ripe bananas, mashed (if frozen, thaw before using)
1/4 cup coconut oil, warm enough to be a liquid (I used a three-oil blend as a substitute.)
1 TB agave nectar or organic honey
1 tsp vanilla extract

Directions
1. Preheat oven to 350. Line cookies sheets with parchment paper. If you don’t have parchment paper, use cooking spray.
2. Combine dry ingredients in a large bowl.
3. Combine wet ingredients in a separate bowl. Once thoroughly mixed, add to dry ingredients. Mix well.
4. Place a 2.5-inch round cookie cutter on the baking sheet. Press 2 TB of the mixture into the cookie cutter. Continue with remaining mixture.
5. Bake 20-25 minutes or until golden and fragrant. Let cool on baking sheet.
6. Store in airtight container for up to one week.

NOTE: Next time I make these, I think I’ll add some cacao powder, since I love my daily dose of chocolate!

Gluten-free, vegan breakfast “cookies”

This next recipe makes a great side or main dish. Add some fresh mixed greens for a yummy salad option.

Roasted Red Pepper and Green Bean Quinoa Salad adapted by Closet Cooking blog

Ingredients
1 lb. green beans, trimmed and cut into bite-sized pieces
2 red peppers, seeds removed
1/2 tsp fresh thyme, chopped
1 TB olive oil
Salt and pepper, to taste
1 cup quinoa
1 3/4 cups water
1/4 cup walnuts, roughly chopped and toasted
Goat cheese and more fresh thyme (for topping)
Splash or two of sherry vinaigrette (as dressing)

Directions
1. Place red peppers cut-side down on a baking sheet and broil for about 10-12 minutes (until skin starts to blister). Remove from oven and place in a seal-able container to steam (about 20 minutes). Remove skin and cut into 1-inch pieces.
2. In a large bowl, mix green beans with olive oil, thyme, salt, and pepper. In a single layer, spread beans on a baking sheet and roast for about 25 minutes, flipping halfway through.
3. As the green beans roast, cook quinoa according to package directions.
4. Mix beans, red peppers, and quinoa together. Before serving, toss with sherry vinaigrette and a pinch more salt and pepper. Combine well. Top with a little bit of goat cheese crumbles and thyme.

I hope my little does of inspiration in the kitchen (and out on the trails) will help you stay motivated too! Eat well. Be well.

Health and Fitness Challenge Updates

Shame on me…

I can’t believe my last post was January 8. Between the month-long health and fitness challenge I committed to and an unusually busy social schedule, time got away from me. I owe you some updates.

Barre 3 Health and Fitness Challenge
This was super fun for me! Although it proved difficult the last week of the challenge to fit in studio workouts, I made up for it by running and taking yoga classes. I didn’t lose any weight or inches, but I felt better eating a mostly whole-foods diet. I tried lots of new recipes and found an excellent one for the winter sniffles and sore throat. A simple three-ingredient concoction, it actually works!

Winter Sniffles and Sore Throat “Tea”
Ingredients:
1 organic lemon
1 organic ginger root (about the same size as the lemon)
1 cup organic honey

Directions:
1. Thinly slice the lemon. Peel the ginger root and thinly slice. Add to a seal-able glass container or Mason jar.
2. Add the honey and stir.
3. Let refrigerate overnight.
4. Stir mixture and add 1 TB of the liquid part to a hot cup of water and stir. (I also like to add a few slices of the lemon.)
5. Sip and enjoy! Mixture stays good for 2 weeks.

NOTE: This is an excellent beverage to take on the road too. I take public transportation to work, so I whip up a travel mug of this stuff in the morning. It’s super comforting sipping in the cold at the bus stop!

Running and Training Updates
I’m still running short distances regularly. I usually run Tuesday and Thursday on my lunch break, and fit in a longer run on the weekend. My ankle still isn’t 100%, so I’m doing exercises to strengthen it and not pushing myself as hard as I would if I were healthy.

This run was brutal! Flurries, 15 mpg winds, and frigid temperatures. But you know what? No pain, no gain. (Yup, that’s the Lincoln Memorial behind me.)

I signed up for a half-marathon in May, so I’ll start training seriously for that in the next two weeks. I’m also going to run a mud and obstacle course race in June. Oh, and I’m officially signed up to run the Marine Corps Marathon again! I can’t wait to train with Team in Training again!!

Back to Boxing
I get bored with the same ol’ fitness routines, so I re-joined my old boxing gym. My trainers are kicking my ass, but I love it. By May, I’ll be where I want to be weight-wise. I’m getting stronger too, so that will help with my running this year. You need full-body fitness. Don’t forget that.

Guatemala Yoga Retreat
I saved the best for last! On Sunday, I leave for a week-long yoga retreat in Lake Atitlan, Guatemala. My favorite yoga teacher, who I’ve been following around D.C. for years, is leading the retreat. It’s a nice, small group so we’ll get lots of individual attention. The retreat is at Mystical Yoga Farm. The farm sits on a gigantic lake, which is actually a collapsed volcano. I can’t wait to disconnect and concentrate on just me for a few days. I’m eager to share pictures with you upon my return!

I hope you’re all staying active and healthy. I know the winters can zap the energy out of you, but it’s important to keep moving. Exercise improves your mood, makes your body happy, and keeps you healthy. Don’t let Old Man Winter get the best of you!

New Year, New Goals

Well, this is my first blog entry of 2015. I sit here snacking on baby carrots, thinking about all the goals I want to accomplish this year. I suppose you could call me a goal-oriented go-getter.

David’s recent death added perspective to my life. With a busy, city lifestyle, it’s easy to lose focus on what’s really important. It’s easier to continue the routine, isn’t it?

One of my goals for 2015 (related to this blog) is to be a healthier, faster runner. This doesn’t mean I’m going to kill myself at the gym or start a weird diet. It means that I’m going to incorporate more of what I didn’t last year (like more strength training), tap into my inner yogi for mental health, and try to incorporate more whole foods into my diet. No extreme changes, just some small ones that should result in a healthier, faster me.

Until this past Tuesday, I hadn’t run since the marathon (October 26) because of a strained ankle. There’s not a whole lot you can do to treat a strain…other than not run. I’d seen my podiatrist and chiropractor, took their advice, started taking a natural supplement called Ligaplex I, and decided that after 2 months of not hitting the pavement it was now time.

I ran in my Do It For David race day shirt during my lunch break. Damn it felt good to wear that purple shirt again! I managed 2.75 miles at what I thought was an easy pace (8:36 — my sweet spot) and then walked another .5 miles. My ankle was a little stiff and wonky at first, but after about 1.5 miles, it loosened up and felt okay. Not running for 2 months definitely affected by cardio health and my body needs to learn how to operate anaerobically again. With time…

I’m considering training for the Marine Corps Historic Half, which is May 17 in Fredericksburg, Virginia. Some of my TNT teammates seem interested, so I may not have to train alone! I’m definitely going to train with the team again for this year’s Marine Corps Marathon. The goals: shave off 30 minutes from last year’s finish time and raise at least $2,000 more for LLS!

Now, we’re only two days into 2015, but I’ve already tried two new recipes that I thought I’d share with you. One is for a smoothie and the other is an interesting chili recipe. If you try them out, please let me know what you think! I love feedback.

Here’s to a healthy new year! Let the training begin!

RECIPE 1
Spiced Winter-Greens Smoothie (serves 2)
Recipe adapted from and courtesy of barre3

Ingredients
1 banana (I use frozen)
1 ripe pear
2 cups raw kale
2 TB ground flaxseed
2 TB chia seeds
1 TB almond butter
1 tsp cinnamon
1 tsp minced ginger
2 cups unsweetened almond milk (you can use whatever liquid you prefer)

Directions
Blend all ingredients together and enjoy! If too thick, add cold water and mix to desired consistency.

NOTE: This is not a good recipe to make the night before. The chia seeds thicken it too much and change the texture. I found that out the hard way…

RECIPE 2
Sweet Potato and Black Bean Turkey Chili (serves 4+, depending on portion size)
Recipe adapted from and courtesy of barre3

Ingredients
1 lb. organic, free-range ground turkey meat
1 medium-large sweet potato, washed well and diced into 1/2-inch pieces
1 large yellow onion, diced
4 cloves garlic, minced
1-2 jalepeno peppers, seeded and diced
2 TB chili powder
2 tsp ground cumin
1/2 tsp crushed red pepper flakes
1 tsp fine sea salt
Black pepper, to taste
2 – 15 oz. cans drained, no salt added black beans
1 – 15 0z. can diced tomatoes, with juices
2 cups water

Directions
1. Cook turkey meat over medium heat in Dutch oven until no longer pink.
2. Add onion, jalepeno, and sweet potato. Stir often for 4 minutes or until onion and jalepeno begin to soften.
3. Add garlic, chili powder, cumin, salt, red pepper flakes, black pepper (if using) and cook for another 3 minutes until flavors marry.
4. Add black beans, tomatoes with their juices, and water. Stir and bring to a simmer. Cover and cook until chili has thickened and sweet potatoes are tender (20-25 minutes).
5. Serve in bowls with toppings of your choosing. I like a squeeze of lime and a dollop of sour cream.

NOTE: If chili doesn’t thicken on its own, add some corn starch or flour.

Kitchen Fitness: Get off the Fat Train

Since returning from Memphis a few weeks ago (what a fun trip that was!), I’ve struggled with disembarking the Fat Train. I’m usually a healthy eater, but with a busy work and life schedule lately, it’s been hard to get back into my healthy eating groove. Too much pizza. Too much ice cream. Too much of the bad stuff.

This doesn’t mean I’m going on a diet — I enjoy the “bad stuff” too much for that! It’s about moderation. I’m also starting to think more seriously about how I fuel my body for long runs. I am making an effort to return to my routine of food prepping for the week on Sundays. That’s exactly what I did today…even though it’s Monday (hey, I took advantage of my day off).

Is food prep time-consuming? Yes. It eats up a few hours, but it’s worth it in the long run (oh look, a pun).

I found inspiration in a few new cookbooks I recently bought. One of them is Giada de Laurentiis’ Feel Good Food. It’s full of healthy, easy recipes. Today I made two new breakfast options and one lunch option. Dinners this week are courtesy of Blue Apron. Not familiar with Blue Apron? Basically, they plan, shop, measure, and deliver three meals for you weekly, and you can skip a week anytime. Each meal takes about 35 minutes or less to cook, and the dishes range between 500-700 Calories per serving. Not bad, eh?

Anyway, I’ve digressed. Let’s get back to food prep.

Typically for breakfast, I enjoy a large bowl of DIY Muesli with almond milk and fresh fruit. This week I’m going to try bulgur wheat with poached berries, and chia seed pudding. Both of these are from Feel Good Food.

The poached berries recipe was super simple. You can use it as a topping for muesli, bulgur wheat, chia seed pudding, and even ice cream!

Berries, apple juice, and agave nectar: Viola!

Poached Mixed Berries
12 large strawberries, hulled and halved
1 cup raspberries
1 cup blueberries
1 cup blackberries
1/4 cup unsweetened apple juice
1 TB light agave nectar

Directions
Combine berries, apple juice, and agave nectar in medium sauce pan. Heat to boiling over medium-high heat. Lower heat and simmer 8-10 minutes until berries are soft, but not mushy. Remove from heat and let cool. Store in covered container in the fridge for up to five days. NOTE: If using frozen berries, make sure they are thawed.

Next is the chia seed pudding. I’ve tried many recipes, but not one that included actual dairy (I usually use almond milk and no yogurt). I don’t have a sensitivity to dairy, but sometimes I just like to go dairy-free. This particular recipe includes the addition of Greek yogurt, and I think it’s going to be a winner!

Combine a few ingredients and you’ve got a no-cook, creamy pudding!

Chia Seed Pudding
(serves 4)
1 cup unsweetened almond milk
1 cup plain 2% Greek yogurt
2 TB pure maple syrup (did not include)
1 tsp vanilla extract
1/8 tsp kosher salt
1/4 cup chia seeds

Directions
In a medium bowl, gently whisk the almond milk, yogurt, maple syrup (if using), vanilla, and salt just until blended. Next, whisk in chia seeds and let stand for 30 minutes (no need to put in fridge – leave it on the counter). Stir to redistribute seeds, cover, and refrigerate overnight.

My photo shows the pudding after standing for 30 minutes. It will thicken overnight as chia seeds are natural thickening agents. Another plus: chia seeds are high in omega-3 and fiber too!

Last, we’ve got a new lunch option, which honestly, I’m super excited about. Called chicken and honey-mustard pinwheels, it includes some of my favorite things: mascarpone, honey, mustard, and lavash bread. If you’re not familiar with lavash bread, well, get familiar with it — it’s absolutely delicious! Lavash bread is a soft, flat bread popular in Middle East countries. It’s great for wraps, pizzas, and dipping.

Make the chicken salad, spread it onto the lavash bread, add arugula, and roll up. Simple!

Chicken and Honey-Mustard Pinwheels
(serves 4)
1/2 cup (4 oz.) mascarpone cheese, room temp.
1/4 cup whole grain mustard (I used spicy since that’s what I had)
1/4 cup honey
Zest of 1 large lemon
1 tsp kosher salt
1/2 tsp black pepper (did not include)
1.5 packed cups arugula
2 cups cooked, shredded, skinless chicken breast
2 pieces Lavash bread

Directions
Mix together the mascarpone, mustard, honey, salt, pepper (if using), and zest. Add chicken and stir to coat completely. When ready to eat, assemble chicken salad on lavash bread and spread until you have a 1-inch margin between chicken salad and edge of bread. Top with arugula (amount is your preference). Roll the lavash bread like you would to form a jelly roll. Use a serrated knife and cut in half. Each half is considered 1 serving.

Have a great week and be well!

Kitchen Fitness: 3 Healthy Recipes

I love spending time in the kitchen trying new recipes. I love creating my own, but also love experimenting with recipes from food bloggers or friends. The three recipes I’m sharing tonight are not my own and credit is due.

My good friend Tana, fellow barre 3 fanatic, introduced me to two recipes from Love Your Lower Body, a book by barre 3 founder Sadie Lincoln. I’m addicted to both recipes and have made several tweaks to get them just right.

The last recipe I’m going to share was inspired by a co-worker during a conversation one day about pesto. I don’t know about you, but I could eat pesto pretty much everyday. What’s not to like?

First, let’s talk breakfast. I need it. If I go without, I am not pleasant to be around. Enter DIY muesli. You can buy muesli in the store, but it’s always packed with sugar and preservatives, and it can be expensive. The muesli recipe that Tana shared with me is not only easy, but also much more affordable. It’s become a breakfast staple for me. I mix it with almond milk and fresh berries. This recipe is gluten-free and vegan.

This muesli is packed with protein and keeps me full almost to lunchtime.

Here’s how I make it:

DIY Muesli

Ingredients
2 cups rolled oats
Pinch of cinnamon
1/2 cup slivered almonds
2 TB chia seeds or other seeds
2 TB golden raisins or other dried fruit
1/2 cup unsweetened coconut flakes
1/2 cup or more of fresh berries

Directions
Mix all the dry ingredients together and store in a Ziploc bag or airtight container. When ready to eat, the ratio of muesli to liquid is 1:1. I enjoy mine with unflavored almond milk, raspberries, blueberries, and half of a banana.

You can also eat this warm. Just heat up your water or milk and add to your muesli.

Next up is the best homemade protein bar I’ve had yet. Tana can tell you how many variations I’ve tried and none stand up to the recipe she uses from Love Your Lower Body. In the book, this recipe is called Protein Power “Barre” and is packed with 4g of protein. Not bad for a healthy snack! This recipe is gluten-free and vegan.

Here’s how I make it:

Protein Power “Barre”

Ingredients
6 dried figs (I use Mission figs)
2 TB coconut oil
1/4 cup sunflower butter (also called sun butter)
1/4 cup golden raisins
1/4 cup unsweetened coconut flakes
1/4 cup almond flour/meal
Pinch of cinnamon
1 TB cacao powder
1 cup pecans

Here’s a collection of the ingredients I use for the protein bars.

Directions
1. Add the figs, coconut oil, and sun butter to a food processor and pulse until blended. Add the raisins, coconut, almond meal/flour, cinnamon, and cacao powder. Process until well blended. (It should be a little chunky in texture.) Add the pecans and pulse until the mixture starts to resemble cookie dough.

Here’s what the mixture should look like before you transfer it to the 8×8 pan.

2. Transfer the mixture into an 8×8 pan lined with plastic wrap. Use a spatula or the back of a spoon to spread the mixture flat and evenly in the pan.
3. Refrigerate for at least one hour before cutting into bars. Use within one week.

NOTE: There are many variations to this recipe, so be creative! Use whatever dried fruit you like. For example, the recipe calls for dried cranberries. I used golden raisins simply because I like those better and there is no added sugar. The recipe also calls for chocolate chips, but I used cacao powder instead.

These bars are great pre- or post-run. I also like to have one as a 3 p.m. snack or right before barre class.

This last recipe is intended to make chicken fun again!

Breaded Pesto Chicken

Ingredients
1-1.5 lbs of skinless chicken breast tenderloins
Homemade pesto (recipe from The Kitchn)
Traditional breadcrumbs
Panko breadcrumbs
Grated parmesan

Directions
1. Make pesto according to directions.
2. Put chicken tenders into a large Ziploc bag or sealable container. Add pesto and stir to cover chicken evenly. Put in refrigerator and let marinate for at least 30 minutes.
3. Preheat oven to 375.
4. On a plate, pour about 1/2 cup of traditional breadcrumbs, 1/2 cup of Panko breadcrumbs, and about 1/4 cup grated parmesan. Stir with fingers to incorporate. NOTE: These measurements are all estimates. I usually eyeball it.
5. Line baking sheet with aluminum foil.
6. One by one, dip chicken tenders into breading. Shake off excess and place on baking sheet.
7. Bake for 7 minutes and then flip the tenders over. Cook for additional 7 minutes. If the tenders aren’t getting golden enough for you, try putting them under the broiler for 1-2 minutes.

I eat lots of vegetables, so here’s what dinner looked like tonight:

No shortage of veggies on my plate!

I hope you enjoy these recipes. If you have any recipes you’d like to share or want to leave feedback, please do. Happy eating!

9 Miles and Sunday Dinner = Defeated

This weekend’s long run was a challenge, but not because of the distance. Similar to last weekend’s run, the sun was very strong Saturday morning, even at 8 a.m. Looks like I need to hit the pavement around 7 a.m. or earlier if I’m going to get through an entire summer of marathon training!

My course was familiar. I picked up Mt. Vernon Trail after crossing the Key Bridge and ran for a straight 9 miles. Some of you may know how much I hate out-and-backs or loops, so I tend to map one-way runs that will end near a Metro or a friend’s car for a ride home. Saturday’s run dumped me off in Old Town Alexandria (Virginia), a few blocks from a gas station where I bought the biggest bottle of Gatorade I could find. From there, I was about a 12-mintue walk from the Metro. This gave me time to cool down, stretch out, and rehydrate.

How about a high-five for my superb planning skills?

The first third of the course was rather flat, but the final two-thirds undulated and there were two steep, but short, climbs. It was definitely a test on my quads (and I’m feeling it today). Even with a challenging course, my minute/mile stayed consistent, which I’m very pleased about.

After a killer run, I spent about 30 minutes icing both knees and hip flexors. It’s starting to become my favorite part of training actually. Well, that…and the chocolate milk and foam rolling. hehe

Work hard, play hard, right?

Last night I played hard at the Toad and Wet Sprocket and Counting Crows concert at Wolf Trap in Virginia. What a show! I can’t believe how fantastic both bands sounded, but then again, the Filene Center at Wolf Trap has incredible acoustics. I should note that the Counting Crows’ playlist was killer: Sullivan Street, Untitled Love Song, Colorblind, Omaha, Long December, Rain King, Holiday in Spain. My god, the 90s were calling last night!

Although a long night, I still dragged myself out of bed this morning for barre class. I knew I’d feel more energized and that my leg muscles would feel less stiff. It was worth not sleeping in.

Now that it’s Sunday night, I reset for the week when it comes to my diet. Eating not-so-healthy during the weekend is okay in moderation, especially during a holiday weekend (yum. burgers.)!

Tonight I made baked turkey meatballs with the pasta dish I tried last week. I need to add more protein into my meals as my long runs become even longer (just carb loading is no good). I make some damn good meatballs and work off Giada’s mini turkey meatball recipe, though I make modifications because I hardly ever follow a recipe to the tee. Here’s how it turned out:

Pasta, spinach, tomatoes…oh my!

I love one-pot dinners! Doesn’t this look deelish?!

Here’s the baked turkey meatballs!

Don’t mind the bland color — they’re super yummy and NOT dry!

It all comes together with a little ricotta.

Don’t forget the dollop of ricotta! It’s the best part.

I added red pepper flakes to the spinach and tomato mixture — perfect amount of heat. Adding meatballs prevented me from loading up on pasta. I’m very pleased with this meal!

Now, if you’ll excuse me, I’m going to enjoy a little dessert before bed. Bonne nuit!