Archive for the ‘Fitness Food’ Category

Scrambled Pancake Picture Directions

The other day I wanted something a little different for breakfast with flavor and substance to power me through a good late winter Hickory, NC, group bike ride. Here’s what I came up with. I call it scrambled pancake because I used most of the ingredients I use to make a fruit pancake but scrambled the batter like scrambled eggs.

These are the ingredients that I mixed in the bowl you see at the bottom of the picture below.

Those ingredients and rough proportions are (no need to measure precisely: with these ingredients, your result will turn out great): 2 eggs, dash of salt, good shake of ground cinnamon, about 1 teaspoon vanilla extract, 1 big tablespoon of each: ground flaxseed, cooked quinoa (the red grains in the square container above the butter), cooked steel cut oats (the white grains in the square container between the vanilla extract), and a handful of raisins.

Of course, as an improvised recipe, which is just a guide, and I was using what I already had in the fridge, specifically regarding the quinoa and steel cut oats. I can imagine you don’t have those – and possibly not ground flaxseed also – ready to grab and go. No problem: just substitute any or all the grains above with any favorite cooked or ready to eat grain, like cold oat cereal, granola or wheat germ. Your imagination is your only limit.

Here’s how to cook what you’ve mixed.

Add about as much butter as you see above to a frying pan warmed to the same temperature needed to make scrambled or fried eggs. Add and spread the batter, and give the pan a good back and forth shuffle like you see in the last picture above to “encourage” the batter not to stick to the pan surface.

After a 1-3 minutes, when the bottom of the cooked batter looks lightly browned like the top photo above, use a spatula to turn the batter. Don’t worry about trying to turn it all in one piece. (I tried doing that myself – and failed with a smile). Then use the spatula to break and turn the batter, like you would do to make scrambled eggs, until it is cooked through as shown below.

You can then scoop what you’ve cooked into a bowl and add whatever you want want: maple syrup, honey, jam, peanut or any nut butter, yogurt, whipped cream – anything. Next post, I’ll show what I added to make what you see below that easily sustained me for 40 miles on the bike, no problem.

More very soon!

Warm Antidote to Bitter Cold: Ginger Mint Tea with Picture Book Directions

Man, it’s been and is brutally cold across much of the US. So, how ’bout we turn this…

…into this…

…all in a cup. Ginger mint tea is something I make and drink everyday – warm, fully flavorful and all anti-inflammatory.

Just click this link or any picture above for Ginger Mint Tea picture book directions. Then, enjoy – and stay warm!

Easy Chopped Nuts Picture Directions

Last post mentioned that I’d next show how to make a mix of chopped nuts and ground flaxseed that I use with much more than the Bell Pepper with Cilantro Pesto-Hummus and Cheese I showed how to make. As a first step, though, I thought I’d show here how to chop nuts as quickly and easily as possible.

Nuts are a fantastic source of plant-based protein and healthy fats. I put them in cereal, with fruit and yogurt, in salads, with pasta or grains, and much more. The only thing to watch for with nuts is that they are packed with calories. Moderation is key.

And, that’s why I find it best to use chopped nuts exactly as needed instead of having a bag of those same nuts at my side to feed from, which I certainly have done – and paid for dearly.

There are two ways I chop nuts: with a food processor (preferred) or with a coffee grinder (fine for small amount but takes a bit of care).

Here’s how to chop nuts with a food processor. Use the S-shaped processor blade as shown in the top picture below and add as many nuts as needed to the food processor.

Close the processor top and turn on the processor for about 10 seconds until the nuts look about as shown in the bottom left picture.

To chop nuts in a coffee grinder, which works fine for small amounts, add nuts to the coffee grinder,…

…close the top, keep the top held firmly in place, and shake the grinder while keeping the grinder on for 5 or so seconds.

Make sure to unplug the grinder from the outlet, and then scoop out the chopped nuts as well as possible – without making yourself, well, nuts. Grinding your next batch of coffee with do a great job cleaning the grinder.

Store the chopped nuts in the refrigerator, where they will keep fresh for at least a few weeks – as long as the nuts you used were fresh when you chopped them.

 

Quick Bell Pepper, Cilantro Pesto-Hummus, and Cheese – All in Pictures

 

Last post showed how to make fresh Cilantro Pesto-Hummus, a combination of cilantro pesto and hummus. Great stuff to lay on bread, toss with pasta or grains, mix with cooked vegetables, top on salads, and much more. Imagination is your only limit. Here’s a link to that recipe.

What you see above is a quick fresh meal I put together last night: bell pepper, “pummus”, and cheese. I started with 1/3 fresh orange bell pepper that I sliced into thick strips just so the pepper would spread out mostly flat on a plate. I then laid on a good spread of pummus and topped that with some leftover cooked grains (pearl barley, stone cut oats, and quinoa). For sure, what made this dish so quick for me to put together was having most of the ingredients already pre-made. Please use what you see below as a guide. That’s exactly what I do with just about every recipe I come across.

Next, I spread out a good layer of shredded mozzarella and provolone cheese and put the plate in the microwave oven for 1 minute at 100% power – just long enough to start melting the cheese.

After that quick warm in the microwave, I topped the pepper, cilantro pesto-hummus, and cheese with a good pour of fresh ginger cilantro kefir salad dressing, which you can either see how to make by clicking either this link or the picture below or just use your own favorite salad dressing.

I finished by adding a good blast of chopped hot peppers (jalapeños shown here), chopped fresh cilantro,…

…chopped sun-dried tomatoes, a good shot of kefir, and a mix of chopped nuts and ground flaxseed (I make a jar of nuts and flax every week – very easy & versatile – I’ll show how to do that next time I make it.)

Now make it yours & enjoy!

Microwave Cooked Quinoa Alfredo – Fast and Flavorful

Last post showed how to microwave oven cook quinoa. Like rice and pasta, quinoa, with it’s nutty flavor and snap-and-pop texture is incredibly versatile

Here’s one of my favorite fast and flavorful quinoa meals: microwave cooked quinoa Alfredo, Read more »

How to Cook Quinoa on the Stove Picture Book Directions

Stove Cooked QuinoaQuinoa (pronounced “keen-wah”) is one of my favorite…seeds. Yah, right away, that’s one of the things that makes it stand out. Quinoa is not a member of the true grain family, like wheat, barley, rye and other “grass grains”. Instead, quinoa, which comes in white, red, and black color variations, is really a seed, and, specifically, it’s the seed of the goosefoot plant shown below.

Goosefoot PlantGoosefoot gets its name from the shape of its leaves and is related to spinach and Swiss chard. Quinoa grows in the South American Andes Mountains, mostly in Chile, Peru, and Bolivia, where it’s been cultivated for over 5000 years. Historical legend has it that Incan armies sustained themselves during long marches on “war balls” made of quinoa mixed with fat. Yes indeed, EMMMMM… Actually, after what I’ve recently learned about fat and how good a lot of it is for us, the idea behind those “war balls” makes good sense.

As you’d probably expect from a relative of spinach and Swiss chard, both exceptionally nutritious leafy greens, quinoa also packs a potent nutritional punch. It has about twice the protein content of barley, corn, and rice. Quinoa is gluten free and easily absorbed by the body. It’s a good source of manganese, magnesium, iron, copper & phosphorous making it particularly noteworthy for people affected by migraine headaches, diabetes, and atherosclerosis. It’s also exceptionally high in dietary fiber and is rich in “good” unsaturated fats like Omega-3. Here are the numbers I got regarding quinoa’s nutrition from a U.S. Dept. of Agriculture (USDA) table.

My favorite way to prepare quinoa is to make a batch with what you see below that yields about 2 ½ – 3 cups cooked quinoa. I then put the lion’s share of what’s left over in a sealed container either in the fridge for at least a week, or in the freezer where it lasts like any other frozen food.
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Needed to Make Stove Cooked QuinoaClick any picture on this page for a complete, easy to follow step-by-step picture book “How to Cook Quinoa” recipe.

Warm Fruit Topping to Fuel a Winter Training Ride

Pre-cold weather ride “goose fat” (homemade oil combo) on face & warm fruit topping for breakfast

Yes, it’s February, but any day cycling the road sure beats a day on the living room trainer, especially when there are sights like those below before the snow blew in last night.

Bottom line: Weather’s a state of mind. Just be prepared.

For me that means, step one, “goose fat” (homemade mix of avocado oil, coconut butter, shea butter, and a shot of honey) on the face and something warm to fuel me up for a good hop in the saddle.

Click this link or the picture above or below for a complete, easy to follow step-by-step picture book recipe that shows how to make a fruit topping that goes great on warm cereal, French toast, pancakes – your imagination is your only limit! As always, a quick nod and smile to Bicycles Battling Cancer and Springfield Police, Fire, and new this year, military vets, Ride to Remember.

 

Roast Turkey – Warm, Fully Flavorful Feast Any Day

With all that it has to offer: its signature warm smell while it roasts, terrific comforting flavor fresh out of the oven, incredible leftover versatility, and much more, especially when it’s cold out, why have roasted turkey just on Thanksgiving?

I’ve roasted two turkeys since Thanksgiving: one to have leftovers at home after Thanksgiving, which I’m still enjoying in portions out of the freezer, and another to prepare for a Bicycles Battling Cancer dinner at the American Cancer Society’s Hope Lodge in Boston last week.

If you’ve never roasted a turkey, you might think it’s a real chore.

It isn’t. In fact, it’s stress-free easy.

The keys to roasting a turkey beautifully successfully are roasting the turkey without stuffing (which otherwise will lead you to overcook the bird to cook the stuffing safely), using a meat thermometer, and doing most of the roasting with the turkey’s most delicate meat, the breast meat, cooked out of direct contact with the heat, which means roasting the bird mostly breast side down as shown in the top left picture below.

Click either this link or any picture on this page for complete, easy to follow fully flavorful stress-free roast turkey directions.

 

Quinoa Power Bar Picture Book Recipe

Quinoa Power Bars & Bruce on Bike

Not too long ago, I came upon a recipe for rice cakes (nothing like the puck-shaped, crunchy variety you find on grocery shelves) put together by pro-cycling Team Sky nutritionist Nigel Mitchell to sustain top world-class athletes on long rides. Here’s a shot of Nigel’s rice cake recipe along with…

Nigel Mitchell's Team Sky Rice Cakes Recipe

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Almond Butter with Dried Cranberries, Flaxseed and Toasted Coconut Picture Recipe


Flavor rules – always!

Cool thing about making almond – or any nut – butter on your own is that you can add anything you want to it to make it all yours.

Read more »

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