Archive for the ‘Running Food’ Category

July 27th, 2024 Blog, Breakfast, Cycling Food, Eggs, Fitness Food, Hiking Food, One Bowl Meals, Running Food Comments Off on Microwave Cooked Scrambled Eggs Picture Book Recipe

Microwave Cooked Scrambled Eggs Picture Book Recipe

Sliding freshly cooked microwave cooked scrambled eggs onto a plate

Last post showed how to make stove cooked scrambled eggs all very easily and with 2 quick tips:

  1. Add just a little salt before cooking the eggs to help break down proteins in the eggs so that they turn out soft & fluffy, not fork-bouncing hard and rubbery. You should do the same thing here when cooking scrambled eggs in the microwave oven.
  2. Make sure the pan is warmed to the right cooking temperature before starting to cook the eggs. No need to do that when cooking with a microwave oven.

I will say that the first time I heard of microwave cooked scrambled eggs, I laughed, “No way!”

But then just for humor’s sake, I tried ’em – nose close to the microwave as shown here – and couldn’t believe my eyes.

Bruce watching MW cooked scrambled eggs in the microwave oven

Even better, I couldn’t believe how flavorfully they turned out, how easy it was to put them together, and how little there was to cleanup as I could mix, cook, and eat the eggs from the same bowl. Great!

Here’s all you need for ingredients and…

Ingredients needed to make microwave cooked scrambled eggs

…equipment.

Microwave safe bowl, towel & fork needed to make microwave cooked scrambled eggs

Click any picture on this page for a complete, freshly revised step-by-step picture recipe.

Microwave Oven Cooked Scrambled Eggs Recipe First Page
June 23rd, 2024 Anti-Inflammatory Foods, Anti-inflammatory Recipes, Blog, Cycling Food, Dessert, Fitness Food, How To & Tips, Running Food Comments Off on Banana Ice Cream Full-On! Picture Directions

Banana Ice Cream Full-On! Picture Directions

Adding commonly found ingredients to make banana ice cream with full-on flavor

Last post showed how to make fully flavorful (non-dairy) banana ice cream using only 3 ingredients: frozen bananas, vanilla extract and ground cinnamon. (Please also see Bananas Are Good Food! if you haven’t seen that post before or have been informed incorrectly by other sources that bananas are not good for you.)

This post show how you can easily use some of the commonly found ingredients in your kitchen to take that simple banana ice cream to full-on exciting. Here’s an example of what I used recently to help kick your imagination in gear.

Commonly found kitchen ingredients to take simple banana ice cream to full-on flavorful exciting

When you download the recipe, you’ll see I point out that I added a fresh peach not shown in the above ingredients. That’s exactly what I mean about improvising on the fly to suit your taste and/or dietary needs.

Please click this link or any picture on this page for complete step-by-step picture book Banana Ice Cream Full-On! directions.

June 16th, 2024 Anti-Inflammatory Foods, Anti-inflammatory Recipes, Blog, Cycling Food, Dessert, Fitness Food, Running Food Comments Off on Big Flavor 3-Ingredient Banana Ice Cream Picture Book Recipe

Big Flavor 3-Ingredient Banana Ice Cream Picture Book Recipe

Last post focused on the health benefits of bananas, which, as one of the world’s most consumed foods, are often given a bad rap, as shown in the popup ad below, for no good reason at all.

Banana graphic with "5 foods never to eat" popup ad.

As a lifelong avid cyclist, I always have bananas on hand, either at room temperature or frozen, as shown in the shot below of the top of my fridge and inside my freezer today. Those two more darkly patched bananas are actually plantains, part of the banana family, that I use to make sweet & savory dishes.

Of course, there are many ways to enjoy bananas, and here’s one of my favorites: banana ice cream. To start as easily as possible, I’m showing just the base recipe here that requires only 3 ingredients: ripe bananas, vanilla extract and ground cinnamon – no cream or sugar at all. And though those ingredients, when blended together, taste killer good, I’ll show you in future posts how to take that base recipe from “simple to exciting” with added easy-to-find, fully flavorful ingredients.

The only kicker: you’ll need a sturdy food processor, like the one shown below, to make this recipe. If you don’t have one, either click this link for mash and freeze banana ice cream, which doesn’t require a food processor, or borrow a food processor from a friend or relative and make enough banana ice cream to share with them.

Click this link or any picture on this page for easy-to-follow 3 ingredient banana ice cream picture book directions.

March 6th, 2024 Anti-Inflammatory Foods, Anti-inflammatory Recipes, Blog, Cycling Food, Fitness Food, Hiking Food, How To & Tips, Running Food, Salads & Salad Dressings Comments Off on Easy Fresh 5-Ingredient Salad Dressing Picture Book Recipe

Easy Fresh 5-Ingredient Salad Dressing Picture Book Recipe

About a month ago, I posted this extremely easy-to-make Instant 5-Ingredient Salad Dressing that’s so versatile, it goes great, of course, on salads, but also on pasta, rice, sandwiches, cooked vegetables – imagination is your only limit.

This post is about how to make that dressing fresh-er just by substituting garlic powder with fresh garlic. 

I’m a big fan of fresh garlic for its rich, bold flavor – and its broad spectrum health benefits that include: improved immune system, lowered blood pressure and cholesterol, cancer prevention, improved athletic performance – and more (for more details in short, easy-to-read form, click this Spice World link).

Two quick practical tips about fresh garlic. First, choose fresh garlic bulbs, like the one shown below, that are firm to a hand squeeze, heavier in weight (more water content) and show no signs of dark grey mold under the skin or green shoots growing out of the bulb.

Second, to make peeling the garlic skin easy, which is the least fun part about dealing with fresh garlic, first crunch the individual garlic cloves with a forceful press and satisfying garlic skin pop using the side of a wide-bladed chef’s knife, as shown here.

Once you chop the fresh garlic, as shown briefly below, the rest is all down hill. Just add mustard, ground black pepper, vinegar and yogurt.

Peeling the skin off a fresh garlic clove, then slicing and chopping that fresh garlic clove

You can see all the above – and more – by clicking this link for the complete Fresh 5-Ingredient Salad Dressing picture book recipe.

January 24th, 2024 Anti-Inflammatory Foods, Anti-inflammatory Recipes, Blog, Cycling Food, Fitness Food, Hiking Food, How To & Tips, Running Food, Salad Dressings, Salads & Salad Dressings Comments Off on Instant 5-Ingredient Salad Dressing Picture Book Recipe

Instant 5-Ingredient Salad Dressing Picture Book Recipe

Last post mentioned work I’ve just started with AARP (American Association of Retired People) and Eastway Rec. Center in Charlotte, NC, to help senior citizens empower themselves in the kitchen to make life-promoting foods.

The first recipe we made together was the Instant 5-Ingredient Salad Dressing shown below, which is just as incredibly versatile as it is easy to make.

First, a quick back story. The first time I ever made this recipe was with a group of fellow veterans who were turning their lives around through Veterans Incorporated (Vets Inc.) in Shrewsbury, MA. One of the guys in the group, a fellow Navy veteran – and terrific character, chimed in when I listed the seven ingredients I intended to use: garlic powder, salt, ground black pepper, mustard, honey, vinegar and oil.

“Why do we need the added salt and sugar? A lot of guys here have diabetes and/or high blood pressure. We don’t need that _____(4-letter word for “stuff”)!”

I get blunt beautifully and had to agree about the added salt and sugar. But this was the first recipe I was rolling out with these guys and first time I’d ever met them. My inner thought: “Fine, I’ll cut the salt and honey – but, boy, this dressing’s gonna’ taste like crap.”

I quickly made the dressing and asked the guys to taste a spoon of it full-on before I tasted it myself. The stunner? They loved it – and so did I.

Not only does this dressing taste great (most important), but it’s also incredibly versatile. As shown in the few sample pictures below, it goes great on any kind of warm or cold salad, over cooked vegetables, meat, chicken, fish, pasta, rice – imagination is your only limit.

Here are the ingredients needed to make this salad dressing. You’ll actually see six ingredients below because I often use two different types of vinegars for added flavor, which you certainly don’t have to do.

Click this link or any picture on this page for a complete step-by-step picture recipe that includes information about the sourness of different vinegars and why this recipe is considered low in both salt and sugar.

September 29th, 2023 Blog, Breakfast, Cycling Food, Fitness Food, How To & Tips, Running Food, Special Recipes Comments Off on Pumped Up Flavor Fresh Whipped Cream With Cinnamon and Coconut Sugar

Pumped Up Flavor Fresh Whipped Cream With Cinnamon and Coconut Sugar

The other day I mentioned that I keep a vat of fresh whipped cream in the fridge. That vat went dry just after I wrote that. So, what a great opportunity to whip up a new one – and add flavor, all fun and very easily. As shown below, all I did was add a good shake of ground cinnamon (I do that all the time now) and use coconut sugar instead of regular white table sugar.

Whipping then took only 2 minutes as I’d used heavy cream right out of the fridge and a frosted glass measuring cup I’d put in the freezer over night.

You’ll notice in the last shot above that I didn’t whip the cream until it was firm enough to keep the ejected hand mixer blades standing. All fine. That’s the consistency I like, as it dissolves more easily in coffee, works great on anything else I top with it and makes it easy to pour into a “vat” I put in the fridge for easy access anytime I want it.

Click any picture on this page for step-by-step picture book Fresh Whipped Cream directions that you can vary however your personal taste desires.

Enjoy & have fun!

September 27th, 2023 Blog, Breakfast, Cycling Food, Fitness Food, How To & Tips, Running Food, Special Recipes, Sports Nutrition Comments Off on Rocket Fuel Breakfast, Part 5: Fresh Whipped Cream

Rocket Fuel Breakfast, Part 5: Fresh Whipped Cream

Fresh whipped cream tastes far better than whipped cream spritzed from a can or scooped from a plastic tub – and it’s both as incredibly easy to make as it is versatile to use. I love it with the “rocket fuel breakfast” you see above: on fruit pancake, with yogurt and fruit, in coffee. But, as always, imagination is your only limit!

Here’s what you need for both for ingredients and equipment – easy.

Before you get started, here’s an easy tip. Make sure the heavy cream is cold and put whatever container you’re going to use to whip the cream in the freezer until it is well chilled as shown below. The reason: cold cream and a cold container make the cream whip faster – I like that!

Please click any picture on this page or this link for step-by-step fresh whipped cream picture book directions – and enjoy!

August 30th, 2023 Anti-Inflammatory Foods, Anti-inflammatory Recipes, Blog, Breakfast, Cycling, Cycling Food, Fitness Food, Fruit, Hiking Food, Nutrition, Running, Running Food, Sports Nutrition Comments Off on Rocket Fuel Breakfast, Part 4: Fruit, Yogurt & More

Rocket Fuel Breakfast, Part 4: Fruit, Yogurt & More

Fruit, yogurt and more? Sure, always more! With full-on flavor – that’s half the fun of it. What you see above is what I put together to rocket-fuel up or an excellent hop on the bike with good buds this morning (below) – and with no need to refuel on the way.

You can get the base recipe I used, Summer Multi-Fruit Salad, by clicking either this link or any picture on this page.

To mix it up a bit, here’s what I used for ingredients and…

…how I put it all together – fruit first; then nut butter, cookie butter spread, jam; Greek yogurt & ground flaxseed with nutritional yeast…

…raisins & dried cranberries; and peach kefir. Killer and went great with the slice of cherry peach pancake and iced chocolate, coconut water coffee shown at the top of this page.

Enjoy!

August 20th, 2023 Blog, Breakfast, Cycling, Cycling Food, Fitness Food, Fruit Pancakes, Hiking Food, Running, Running Food, Sports Nutrition Comments Off on Rocket Fuel Breakfast, Part 3: Improvised Fruit Pancake

Rocket Fuel Breakfast, Part 3: Improvised Fruit Pancake

The key word to an energy sustaining rocket fuel breakfast: opposition. Opposition here means counterbalancing complex instant “get up and go” energy carbohydrates with longer burning proteins and fats that provide “keep the drive alive” sustained energy.

One of my favorites that wraps that combination all in one – with full-on flavor – is fresh fruit pancake like the cherry peach pancake shown here.

The best part about this pancake is that it’s nothing like traditional spongy, syrup-sucking flapjacks. No sir/ma’am! These pancakes are rich in protein, have just enough flour to keep them together as they cook in the pan and are packed with fresh fruit. Now, you won’t picture book directions for this specific cherry peach pancake because the only difference between it and the cherry pancake picture book recipe you can get here is the added fresh peach slices on top of the pancake as shown below – and, of course, you can substitute those peaches – or cherries – with any fresh fruit you like.

Click this link or any picture on this page to get the full cherry pancake step-by-step picture book recipe, and either have that pancake exactly as shown in the recipe (though cherries might be tough to find right now) or improvise with any fresh fruit you like.

August 1st, 2023 Blog, Breakfast, Cycling, Cycling Food, Fitness Food, Hiking Food, Running, Running Food Comments Off on Ice Chocolate Coconut Coffee Picture Book Directions

Ice Chocolate Coconut Coffee Picture Book Directions

Last post, Rocket Fuel to Power Your Body in Motion, showed very much the same breakfast I had this morning before popping out for a bike ride with good Hickory buds shown below.

This post focuses on the liquid part of that breakfast, iced chocolate coconut coffee.

A couple quick comments:

  1. Most importantly, this cold drink tastes great! At the same time, it’s moderately caffeinated and provides a good shot of potassium, through coconut water, which boosts metabolism and pays off big time for any endurance physical activity: cycling, running, hiking, walking, full-on yard work – and more. (I usually drink 2 tumblers (about 20 ounces X 2) full of that drink before a ride and then supplement with water on the fly – and never come home dehydrated.)
  2. For optimal results, I highly recommend brewing the coffee and making the chocolate mix in the evening so that it can cool in the fridge overnight for an ice cold drink in the morning.

Here’s what you need to make iced chocolate coconut coffee.

Click any link or picture on this page for iced chocolate coconut coffee picture book directions.

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