Tag Archives: recipes

Fall Weekends-Running and Recipes

Okay, so it’s Monday and I am already wishing for a “repeat of this weekend.  The air is clean, dry and chilly!  The fall foliage is at its peak in most of the northeast and mid-Atlantic states!This is the time of year for me, when I love being outside all.day. long.  This was the first weekend, in a while, where there was time to do all things I love doing on a fall weekend!

Friday Miles- School let out two hours early, so I headed home to squeeze in a few miles. Sometimes those miles after school are just what I need to unwind from a crazy, hectic day with 4th graders.  I don’t run with music, mostly because I am seeking silence after a day full of chatter!

Saturday Long RUn- The sunrise run did not happen.  I lingered too long in bed on Saturday morning.  It just felt so good to not have to wake up early because of other time commitments throughout the day.  By the time I headed out of the house for my long run, the sun was at its warmest point in the day.  I quickly peeled off my long sleeve shirt and capri leggings, in exchange for a sports bra and shorts.  62 degrees with sunny skies is still a bit warm for me.

11 miles total-not the 13 I was originally planning for, but still a good solid run!

1 mile warm up, followed by 3 miles at 8:50 pace, 3 miles at 8:30 pace, 2 miles at 8:20 pace and 2 miles at 9:05 pace.  My pesky bunion on my right foot has been giving me some issues lately. Womp, womp.  😦  I have been trying the KTTape (video)  application for bunions.

foot-taped

I have an appointment with a sports podiatrist in December.

Fuel on the run- Skratch Lab Energy Chews and Exercise Hydration  The ingredients are all natural with a light and clean, crisp taste.  The energy chews are fruity, but not sticky heavy in my mouth or stomach.

This run felt good, my legs and energy were strong and steady.  I feel like all the hill work this summer and early September/October has really paid off!

**Two weeks till the Annapolis Classic Half Marathon**

Sunday Rest Day- Muffins and Soup-  It must be that chilly fall weather, but I have been craving baked goods and warm, comforting soups.  I have a ton of apples that I grabbed up from a local orchard when I was home in Maine last weekend!

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Apples are my favorite fall fruit

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Warm Apple Muffins

Stonyfield Farms Recipe for Apple Pecan Muffins, but I omitted the pecans because I didn’t have any!  I also used this awesome gluten free flour from Cup4Cup Flour found at Target instead of the white all purpose flour.

Warm and Comforting Soup

This Soup is so creamy thanks to the cannellini beans/White Beans and finely chopped cauliflower.  I also added two heaping tablespoons of turmeric powder which has great anti-inflammatory benefits for runners!

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Creamy Mushroom, Garlic, White Bean and Cauliflower Soup Recipe

  • 1 cup of finely chopped crimini and shitake mushrooms
  • four cloves of garlic finely chopped
  • 1 large shallot finely chopped
  • 1 cup of raw cauliflower finely chopped
  • 1 large raw carrot peeled and finely chopped
  • 1 can of white beans with liquid, plus 2 more cups of water
  • 1 vegetable boullion cube
  • 1/4 cup olive oil-for sauteing, adding another tablespoon or two at a time as you add the ingredients to the saute pan
  • two tablespoons of butter
  • sea salt to taste
  • ground cayenne pepper to taste
  • Trader Joe’s Season Salt to taste
  • turmeric powder- two heaping tablespoons

Directions-  one cooking pan- Le Crueset -My Go-To-Pan

  1. Heat the 1/4 cup of olive oil on medium heat, then saute the chopped  garlic, shallots and carrots in olive oil on medium heat until the ingredients are golden brown-push to the sides of the heavy, medium sized deep covered saute pan
  2. add the chopped cauliflower and saute till lightly browned and tender
  3. then add the chopped mushrooms and saute, adding in another tablespoon two of olive oil
  4. Add the beans with liquid, plus two more cups water and the vegetable boullion cube!
  5. Cook everything with the lid on until everything is cooked and very tender, stir in the two tablespoons of butter!
  6. Use a hand held immersion blender to blend Some of the Soup, but not all – you just want to create some creaminess with the cauliflower and white beans
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Soup for supper and more for lunch!

Fall weekends-chilly running weather, warm and comforting soups and yummy muffins!  How was everyone’s weekend? Are you craving fall comfort food!!

Nutrient Packed Autumn Soups

Fall is without a doubt my favorite time of year.  The vibrant colors of the changing leaves and crisp cool air pair perfectly with running and my favorite autumn recipes.  As the air turns chilly at night, I crave warm and comforting soups.

I love creating healthy, hearty and filling soups.  The ingredients that go into my soups have to be full of flavor, but also packed with powerful nutrients and plant-based proteins.  The food I eat has to keep my body fueled and energized for my role as mother, runner and first grade elementary teacher.

Below are two soups that I recently prepared at home. The soups are full of nutrient rich produce and plant -based protein!  The ingredients also freeze well, so large batches can be made and then put into quart size freezer bags! If the soup last more than a day!

Hearty Red Lentil and Mushroom with Chickpeas

Hearty Red Lentil Mushroom and Chickpea Soup

 Ingredients:

1 cup of Red Lentils-

3 large raw carrots-chopped

1 small yellow onion chopped

3 garlic cloves peeled and chopped

1/2 cup Shitake Mushrooms roughly chopped

2-3 tablespoons olive oil for sauteing

1 can of cherry tomatoes-Pomodorini-cherry tomatoes

1 can of Chickpeas drained-16 ounces or roughly 1 1/2 cups

Trader Joe’s Everyday Seasoning to Taste

Directions:

  1. Simmer the red lentils in a pot with two cups water and cook until just tender-set aside
  2. In a large heavy saute pan,  on medium heat-saute the chopped garlic and yellow onion until tender in the olive oil
  3. add the chopped carrots and saute
  4. then add the chopped shitake mushrooms
  5. Next add the canned and drained chickpeas
  6. Season mixture with Trader Joe’s Everyday Seasoning
  7.  add the canned cherry tomatoes with liquid-12 or 14 ounce can
  8. Add the red lentils with liquid
  9. Cook on simmering heat until all ingredients are tender and cherry tomatoes have split open

Roasted Squash Soup with Crispy Broiled Mushrooms and Arugula 

Roasted Squash Soup with Crispy Broiled Mushrooms and Arugula 

 

This next soup is super rich and creamy.  The flavor comes from roasting all the vegetables!

Ingredients:

1 medium sized butternut squash split in half and seeds removed

1 medium sized delicata squash-cut in half, seeds removed and sliced with skin on

2 tart apples (Mcintosh or Pink Lady), cored and quartered, but not peeled!

3 medium sized carrots-sliced in half, not peeled!

1 half of a yellow onion-peeled

2 garlic cloves-roast these in the skin, do not peel ahead of time

1 vegetable boullion cube

1 1/2 cups of water

Trader Joe’s Seasoning to taste

Directions:

  1. Roast the butternut squash by itself on a baking sheet at 400 degrees until fork tender-take out of oven and place on a plate to cool, then scoop out roasted flesh
  2. on a baking sheet-bake all other ingredients at 400 degrees-drizzle with olive oil and sea salt
  3. You may take the garlic and onion out if it cooks quicker than the other ingredients
  4. Place all roasted ingredients, including the flesh from the roasted butternut squash, except for   1/3 of the roasted veggies to add after I puree to create a chunky soup, into a food processor -or   Vitamix-high powered blending machine I love the soup cycle on my Vitamix Pro 750 series
  5. add the 1 1/2 cups of water and the vegetable boullion cube
  6. Crispy button mushrooms-sliced and drizzled with olive oil and placed under a broiler along with some arugula or kale to create a crispy topping
  7. Sprinkle Hemp Seeds – I love Manitoba Harvest Hemp Seeds –Hemp seed is 33% protein; Hemp seed is 35% essential fatty acid (Omega 3, 6, 9 and GLA); Contains all 9 essential amino acids  

 

Fall is a great time to use fresh produce for creating healthy, delicious and comforting soups!

Do you have a favorite fall soup?  

Check out Live Free and Run for a giveaway – Manitoba Harvest Hemp Hearts –

 

Weekly Workouts and Meal Planning

  
After traveling home to vacation in Maine for half the summer, I’m finally home now to prepare for “back-to-school”! This week I return to teaching and my daughter starts her freshmen year of high school! I’m linking up with Laura from Mommy Run Fastand Jill from Fitness Health and Happiness. It will be good to get back into a weekly meal planning routine! 

Summary of Weekly Workouts:

Monday-3 mile easy run 

Tuesday-Strength and core workout from Quick Strength for RunnersFloor Exercises

Wednesday- 18 miles of hills and intervals on the bike at spin class

Thursday- Sunrise run of 2 miles before Teacher Writing Workshop and 4.5 miles after dinner.

Friday-Off/ Walk around mall and Whole Foods- back to school shopping with my Redhead! 

Saturday- 6 mile run with a friend

Meal Planning Ideas for the Week:

Breakfasts-

  • Scrambled eggs with toast
  • Warm oatmeal with honey and Vanilla Almond Milk
  • Blueberry pancakes-made a big batch ahead of time
  • Banana, vanilla, almond butter protein smoothies

Lunches-

Snacks-

Dinners- 

  • Sunday- dinner out! 
  • Monday-BLTs on Whole Grain Bread {Vegetarian for me- Cucumber, Tomato and arugula or spinach} and fresh corn on the cob
  • Tuesday- Fish or chicken with salsa and black beans
  • Wednesday and Thursday-Pasta marinara with or without ground turkey
  • Friday-Chicken/fish with brown rice, edamame and sweet potatoes

Checkout the Meal Planning link up every Sunday with Laura from Mommy Run Fast and Jill from Fitness Health and Happiness

What’s on your meal plan this week? 

Recipe Ideas: Healthy and Nutritious! 

Healthy, Active and Fit at 40! 

As I entered my late thirties and now forties, being active and continuing to run is a lifestyle for me.  In order to maintain this lifestyle, I must take steps to get the proper nutrition. 

Being a mom, runner and teacher means that I must make healthy food choices! It’s important to choose food that will nourish and fuel my body for life’s daily demands! 

 

Food Choices Should Be Focused and Purposeful to Fuel Your Body

 

A Well Stocked Kitchen and Pantry Will Fuel Your Body:

Plant-Based Proteins:

  • Edamame -A Complete Protein- nutrition information found HERE
  • Green Peas-A Wealth of Heath Benefits- nutrition information found HERE
  • Black Beans- A Hearty and Filling Bean- nutrition information found HERE

Other Staples in the Kitchen and Pantry:

  • Organic Quinoa
  • Various Organic and Whole Grain Rice from my Favorite Brand Found HERE
  • Raw Almond Butter
  • Whole oats Granola
  • Avocados-healthy fats
  • Seasonal fruit

Stock up on essential, nutrient-rich proteins and carbs to build daily meals! TIP-Cooked rice, beans and quinoa freeze really well in freezer bags! 

 Breakfast:

Granola with fresh strawberries and almond milk

  

Breakfast:

Graham crackers smeared with raw almond butter and fresh sliced strawberries

Lunch or Dinner:  

Quinoa with cooked cubed sweet potato, steamed green peas and cooked black beans -drizzled with olive oil and sea salt

 

 Lunch or Dinner;

mashed avocado on toasted roll with roasted tomatoes and sea salt

Lunch or Dinner:

Previously cooked quinoa and black beans, sauteed with padron peppers-Think Fried Rice!

 

These are just a few ideas and variation of what I eat based on my kitchen and pantry staples! 

Do you have favorite kitchen and pantry staples? A favorite dish or recipe idea? 

Key Kitchen/Pantry Staples-Create Amazing Bowls and Meals

      

 

     My philosophy on healthy eating is all about having a well stocked fridge and pantry.  It’s all about focusing on local and seasonal ingredients to make meal planning easy and healthy! 

Pantry Must Haves:

  • Dried black beans
  • Dried black-eyed-peas
  • Dried Chick Peas {Garbanzo Beans}
  • Brown Basmatti rice
  • Quinoa
  • Robust, Extra Virgin Olive oil
  • Walnut Oil
  • Sweet potatoes 
  • Sea Salt
  • Ground Cayenne pepper
  • Fresh garlic bulbs
  • Russet potatoes or a variety of fingerling potatoes
  • Lemon and Garlic Seasoning- bulk section at whole foods
  • Chimichurri seasoning-bulk section at Whole Foods

Fridge Staples:

  • Jarred Salsa
  • Fresh, local carrots
  • Local eggs
  • Local and Seasonal greens- kale, Swiss chard, spinach
  • Local tomatoes- best kept at room temperature on counter
  • Oranges and lemons

Freezer:

  • Flash Frozen, Sustainable, and Wild Caught Fish! From this Amazing Company –HERE
  • Frozen edamame 
  • Frozen green peas

Prep! Prep! Prep! 

  • Pre-soak, then cook various dried beans- store in 1 cup portions in quart size freezer bags
  • Cook 4 cups each of rice and quinoa, then store in 1 cup portions in quart size freezer bags
  • Peel, chop and cook 4-6 medium sweet potatoes and store 1/2 cup portions in quart size freezer bags
  • Rinse, peel and chop fresh carrots- store in containers
  • Store various, fresh and local greens in these containers- My Favorite Produce Containers found HERE

Easy Meals and Quick Bowls: 

So many variations on healthy bowls to create and mix and match!  

Sweet Potato, Kale, Swiss Chard , Black-eyed-Peas anc Brown Basmatti Rice Bowl

  

Quinoa, edamame, tomatoes and chopped garlic bowl

  

sauteed potatoes, green peas and chopped raw carrots on mixed lettuce with walnut oiland chopped garlic

    

scrambled eggs with brown rice, mixed greens, and sirracha sauce

  

quinoa with chick peas, sauteed garlic and shallots, spinach and orange zest

  

Sock-Eye Salmon with chimichurri seasoning over mixed greens and brown rice

   

chimichurri haddock with black beans, salsa and sour cream over brown rice

  

Sea Scallops Pan Seared in a lemon and garlic seasoning, served with mounds of avocado and brown rice

 

Any meal planning tips? How do you organize and prep to save time?

Be sure to check out the various fish packages from this company- HERE Omega 3s!! 

Workout Recap, Back to School and Meal Planning

Two weeks off for winter break! These last two weeks at home were exactly what I needed to recharge and refocus for the second half of the school year!  Days and weeks were spent lounging around the house, traveling to visit family, and running.  I simply enjoyed having no routine and tons of unscheduled time to just live and breath in the moments.  I must admit, I quickly forgot the days on the calendar!

Now, I’m quickly being ushered back to reality on a gust of cold wind! Monday will be here in just a few short hours and it’s back to school!  Weekly meal planning on Sundays really helps the school week run smoothly.  A little prep and cooking on Sunday, allows for healthy, unprocessed, homecooked meals all week! My week days are busy with teaching, my eighth grade daughter’s afterschool commitments, and fitting in workouts!

I love linking up with these three amazing women who inspire a healthy lifestyle!  Check out the blogs of Happy Fit Mama, Mommy Run Fast and Jill Conyers! They do Weekly Workout Recaps and Meal Planning every Sunday! It’s great to share delicious and healthy recipe ideas!

Weekly Meal Plan Outline!  

Breakfast

  • Breakfast is simple each morning: eggs, fruit, a cheese stick with crackers or granola with yogurt!

Lunch: My Fridge is Stocked with the following Each Week:

  • Precooked brown rice, gluten free couscous or quinoa
  • Seasonal vegetables-some raw or roasted
  • Two types of hummus, either homemade or store bought
  • Precooked lentils, chick peas or black beans { a variety of dried beans can be soaked, cooked and then frozen in small portions inside freezer quart size bags}
  • {These items allow me to toss together “quick lunch bowls”! }

Dinner:

Sunday: Roast Beef Minestrone

Monday: Leftover Roast Beef Minestrone

Tuesday: Chopped Brussel Sprouts and Shitake Mushrooms sauteed with garlic and shallots, then simmered with

Black Eyed Peasimage

Wednesday: Chicken Tacos

Thursday: Chick Pea Pesto Tomato Soup- Runner’s World Cookbook

Friday: Scrambled Eggs with Hashbrowns

Workouts and Running: A Good, Strong Week!

So now that I’m using this journalto track my workouts, I was pleasantly surprised to see that this past week was my strongest and most consistent week in a while! I’d been battling some achilles tendonitis since early November!  I am doing really well right now with running three times a week and incorporating weights, core and strength training!

Monday: Walked the mall- 3 miles

Tuesday: Rest, chiropractor and ultrasound therapy

Wednesday: Run- 3 miles

Thursday {Happy New Year}: Run-4 miles

Friday/Saturday: Rest! A little Ab workout

Sunday: RunTastic Abs Workout, TheraBand workout for glutes/hips and a Run {Ran 5 miles}

What Delicious Recipes are on Your Weekly Menu? Do you keep a journal?