Homemade Blueberry Bread Recipe

                                       

I love blueberries. I can easily go through a carton a day in the summer. But now that it is late September (insert tear), local fresh blueberries won't be stocked on the grocery store shelves until next blueberry season (which runs from April to late September). But if you are a blueberry lover like me, we can continue to get our fix in the frozen food section. Yay for frozen blueberries!

If you are concerned that frozen fruits and veggies are not as nutritious as their fresh counterparts, I have great news for you. When fruits and veggies are picked and frozen at peak ripeness, they retain a comparable nutrient profile compared to fresh. And if you consider where most fruits and veggies come from (often on the other side of the world), frozen fruits and veggies can actually retain more nutrients when they are frozen compared to fresh. To optimize the nutrient profile, look for a simple ingredient list - no added sugar or sodium. 

The other day I was craving blueberries so I decided to make blueberry bread. I found a recipe online and tweaked it to cut back on the sugar and oil and got creative by creating my own crumble topping. With a big bag of frozen wild blueberries in my freezer, I got my fix and yummed over the fruits of my labor. Enjoy!

   Homemade Blueberry Bread

Ingredients

• 1/4 cup sugar
• 1/2 cup milk
• 1/2 cup low fat yogurt
• 1 large egg
• 1 tsp vanilla extract
• 2 cups all-purpose flour
• 2 tsp baking powder
• 1/4 tsp salt
• 2 cups frozen blueberries 

For the crumble: 

• 1 tbsp butter (I used vegan butter)
• 1 tbsp sugar
• 2 tbsp oats 
• 1/8-1/4 cup chopped nuts (your choice)

Instructions

1. Preheat oven to 350 degrees. Grease a bread pan.
2. In a medium bowl, stir together the sugar, milk, yogurt, egg and vanilla. 
3. In a separate bowl, combine the flour, baking powder and salt. 
4. Add the dry ingredients to the wet ingredients and stir until combined. 
5. Fold the blueberries into the batter. 
6. Spoon the batter into the bread pan. 
7. Make the crumble by mixing together the butter, sugar, oats and nuts until crumbly. 
8. Spread the crumble on top of the batter in the pan. 
9. Bake at 350 degrees for ~50-60 minutes. Let the bread cool for 10 minutes before removing to cool completely. 
10. Enjoy! 

French Toast Pizza and veggie-packed soup

Veggie Packed Soup

(serves 2)

1 can of your favorite soup (or dried soup package)
1 cup noodles or whole grain of your choice
1/2 cup each (canned, rinsed and drained - chickpeas, black beans, white beans)
Chopped cauliflower
Sliced leeks
Water
Parlsey
Cracked pepper

1. In large pot, combine 1 can soup + 1 can water.
2. Turn to medium heat and add noodles, beans, cauliflower and leeks. 

3. Cook for 15-20 minutes or until all ingredients are soft and evenly cooked. 

4. Stir in parsley and pepper to your taste.
Enjoy!

French Toast Pizza
Serves 1
(two of my favorites combined into one!)

2 slices favorite bread (we love rye and sourdough)
2 eggs (1 whole and 1 egg white)
Marinara or tomato sauce
Shredded cheese
Fresh basil

Olive oil

1. Scramble eggs together in shallow bowl.
2. In a large skillet, drizzle a little olive oil (about 1/2 - 1 tbsp) and turn to medium heat. 

3. Soak bread on both sides in egg mixture. 

4. Cook each slice of bread in skillet for around 2-3 minute or until firm and the flip to cook the other side for 1-2 minutes. 

5. Remove bread from pan (you can then scramble any extra eggs) and place on your plate.  

6. Spread a spoonful or two of sauce on your french toast and add a little cheese and top with fresh basil.
7. Cook in microwave for 20-30 seconds to melt the cheese.
Yum!

According to a recent study, researchers at Cornell University found that when people perceive exercise as fun, they are more likely to choose a healthy snack over a more indulging snack and end up eating less calories post workout. The study demonstrates that when people think of a workout as an obligation, a reward is desired afterward.

Do you find yourself working out to eat more than you eat to workout? Do you find that you want a reward (or something sweet) after a workout because you deserve it? 

Although athletes must make sure to fuel the body properly before, during and after workouts and there is certainly nothing wrong with indulging every now and then (athlete or not), be sure you are eating and training (working out) with good, healthy intentions. 

Is your exercise routine and food choices making you feel good about your body or moving your body into a positive, healthy place?

You know that saying "you get out, what you put in."

Well, consider the energy you can (and should) spend on prioritizing and enjoying a real food diet in order to fuel your active lifestyle. This dies also keeps you well so that when you do work out, you can not only enjoy the performance benefits of consistent, quality training but you can also enjoy the gift of good health. 

Happy Training! Don't forget to thank your body!

Tempeh stir-fry with Basmati rice

There's food inspiration everywhere and depending on your creativity in the kitchen, the possibilities are endless.

I recently received my first every wok from my brother and his new wife and I couldn't wait to put it to good use.

When I was reading a recent issue of Nutrition Action Healthletter, I came across this page on stir-fry recipes.

 

Instant Trimarni Motivation!!

 

One of my favorite proteins in my plant strong diet is Tempeh. Actually, Karel is the one that turned me to LOVE tempeh after he had a wrap from Nathttp://nativesunjax.com/ with Tempeh inside of it.

I am a big fan of soy (in it's whole form) because it is a complete protein and contains all essential amino acids. So, not only is this ancient fermented soybean food great for my health but tempeh is also protein packed (20g per 4 ounce serving) which makes for a great fuel in my active lifestyle.

 

 

With the following ingredients in my kitchen, it was time to get to work with my wok and make something beautiful for my belly.

 

Rice Vinegar
Olive Oil
Paprika
Iodized salt
Edamame
Zuchini
Onions (white)
White beans
Tempeh
Sweet peppers (yellow, orange, red)
Almonds
Basmati rice (cooked)
Parmesean

 

 

 

Heat your wok to low heat and add 1 tbsp olive oil.
Add:
Edamame
Zuchini (chopped)
Onions (white) - chopped
White beans (rinsed and drained)
Tempeh (chopped, 4 ounces or 1/2 package per person)
Sweet peppers (yellow, orange, red) - chopped

 

 

Stir occasionally and add additional oil and a splash of water to prevent overbrowning or sticking. Season with paprika, a pinch of salt and any other seasonings.

After veggies begin to soften, add 2-3 capfuls rice vinegar and stir.

 

After 15-20 minutes of letting veggies and tempeh cook, add a small handful chopped almonds and give it a final stir.

 

In a shallow bowl, spoon a few ladels full of veggie mixture and top with  1/2 - 1 cup basmatic rice (or your choice of rice/whole grains - or you can use any type of small cooked potato, chopped). Then mix together.

 

Top with Parmesean cheese and yum your way through your meal.

 

 

And in other yummy news....

 

My recent find at the Bartram Farmers Market....oh my yumminess. The BEST bread I have ever had.

 

A little about the baker from Boutique Du Pain:

"Nana (Chef/Baker) is a graduate of the French Culinary Institute (NYC) and has a worked

 

for Dean and Deluca (the beloved retailer known for its curated selection of artisanally

 

made gourmet products) in NYC. With her knowledge and expertise, she brings to your

 

table breads that are simply irresistible and wholesome."

And her breads:

Boutique Du Pain gives you the opportunity to enjoy a great selection of breads

 preservative-free and additive-free. All Breads are rustic, flavorful and artisanally made

 

from start to finish with French technique.

 

Whole Wheat Sandwich Loaf, White Sandwich Loaf, Bagels, Baguettes, Old Fashioned

 

French Sourdough, Ciabatta, Challah, Brioche, Donuts, Oatmeal Blueberry Walnut

 

 

Also - if you are local in the Jacksonville area, check out Mina's Bakery and her holiday special. There's nothing we love more than our yearly shippment of Czech cookies from Karel's mom in December, but now everyone in our area can enjoy the many traditional types of European cookies.

 

50 homemade European cookies for $20!!!

To order: 904-463-3752

 

 

 

IM "long" brick and PB&J french toast

Karel and I are getting excited...wow, 42 days until race day! It feels like yesterday when we signed up for the IM (last July!).  For each Ironman I have trained for, I have considered it a blessing that my body can "race" and compete in an 140.6 mile event. No workout or day is taken for granted and continuously thank my body for what it allows me to do. Without a doubt, I love the feeling of being able to take my body and mind to new places as I get stronger, smarter and fitter as an endurance athlete. But with this being my 6th Ironman and I get to share it with Karel for his first IM, I guess you can say that Ironman Lake Placid on July 28th, 2013 is going to be a very special day for both of us. 

After the morning pre-workout snack around 5:45am (alarm set for 5:15am which included doggy walk, start the coffee, feed the furry ones)  I was off to Nocattee (6 miles down the road) via car to get set for another key Ironman brick. We will be doing the "big" long ride of 112 miles next week (I think - I need to check with Coach Karel and Training Peaks on that one) but this weekend included another quality bike + run workout. Because the process of building endurance can not be rushed, I feel that you can still adequately prepare for Ironman races and learn a lot about yourself (and what to expect on race day) by focusing less on multiple centuries (100 mile rides) and "long, slow" workouts and instead, make your miles count by building endurance. I believe every athlete needs a confidence booster workout but in order to build confidence you also have to have a body that can withstand the stress of repeated training.  Nutrition before and during, pacing, mental focus, body toughness, clothing, gear, etc....There are a lot of little things that are often forgotten when athletes train for an Ironman and I love considering every possible area that I can work on before race day in order to have a great race day performance. 

Today's workout for me:
4 hour ride + 30 min run

Karel's workout (He had to work around noon today):
3.5 hour ride + 5 mile run

My workout (super windy day today) which was mostly with Karel:
25 minute warm-up (solo)
Main set: 

3 x 8 min @ Karel's pace (which was low Z4 for me for power) w/ 4 min EZ
20 min @ Karel's pace (which was mid to upper Z3 for me for power) w/ 4 min EZ
Group ride: ~49 minutes (which was mid Z3 for me for power)
Regroup with Karel for his last interval: 25 min @ Karel's pace (which was mid Z3 for me for power) w/ 4 min EZ
35 min Z3 low (solo) w/ 4 min EZ
25 min Z3 low (solo) w/ 4 min EZ
Cool down
Total 4 hours, 83 miles

4 mile run off the bike:
Mile 1: 8:07 min/mile
10 sec walk
Mile 2: 7:59 min/mile
10 sec walk
Mile 3: 7:55 min/mile
10 sec walk
Mile 4: 7:56 min/mile

I know it seems like a lot of intervals but it works because the body adapts quicker than doing long, slow rides or trying to do too much (too fast) at one time. There's a lot that needs to take place within the body to prepare for an Ironman and luckily, adaptations can be made with hard workout and you don't have to be an exercise physiologist to know why or how things are working. However, eliminating the "junk" and focusing on the quality will not only help you experience more consistent performance gains but it will also keep the training fun and exciting for you won't feel as if your Ironman journey is taking over your life. 

After the workout, I cleaned myself up to make my way to the farmers market to buy a delicious-looking watermelon. After a recovery drink, FIZZ and some stretching, I made my way to Ponte Vedra to meet with one of my athletes who is doing his 2nd Ironman next weekend. I love helping my athletes (online/in person) with race day strategies for I feel the best way to go into a race is to know that you are able to race with your current level of fitness. 

I finally got home in the early afternoon and someone was super excited to see me. On went the 110% Play Harder gear (ice  + compression = love it!) and I was excited to get a meal into my belly. I was really happy with how my nutrition went today as one thing I pay close attention to is any signs of my tummy being "off" which rarely happens before workouts. It is expected that the body can do some crazy things after a long workout with sport nutrition but the past few weeks have been ideal for my tummy post workout as the recovery meal is just as enjoyed (and welcomed) as the pre training snack.

Although certain foods are ideal post workout (carbs and protein, minimal fat/fiber) it is important that you recognize what foods "work" the best for your body post workout. I feel that in the Ironman prep journey, you must make a lot of mental notes as to what works and doesn't work. The athletes who get wrapped up in the miles often overlook critical areas such as gear, nutrition, the mind, pacing as areas which can make or break your race day performance. The Ironman doesn't care how many 100+ mile rides or "long" runs you did in training if your tummy is hurting, your body is fatiguing, your mind is wandering and your muscles are aching on race day. It's very easy to be obsessed with how many miles you need to swim, bike and run to check-it off your training daily to-do list but you must ask yourself, what can I accomplished within those miles that will set me up for a good race day? Certainly, race day is being able to execute your training and race with your current level of fitness. If you don't have an effective nutrition and pacing plan, all those "long" training sessions will quickly be forgotten. Set yourself up for success by focusing on quality workouts. If you are confused as to how to do this for an Ironman, I strongly recommend getting a coach who can guide you through the process and to keep you motivated and excited to take part in this exciting journey. 

So...on to more yummier topics. 

I think I will call this PB&J French Toast - yummy in my belly creation. 

2 slices rye bread (this sits well in my belly post workout)
Peanut butter (smear)
Fruit jam (no HFCS)
Red currants (you can use raisins)
Honey

Banana (I try to consume some type of fruit post workout)
2 egg whites + 1 whole egg + dallop greek yogurt
Kale (I try to consume some type of veggie post workout)
Olive oil
Green yogurt
Goat cheese (This sits  well in my belly post workout)

1. Scramble eggs w/ dallop of greek yogurt (about 1 tbsp) and add a tbsp of water to help with mixing. (I love to use greek yogurt with my eggs - it makes them fluffy).
2. Turn on pan to medium heat and saute kale in a little olive oil (~2 tsp) until slightly crispy.
3. Remove kale from pan.
4. With a little olive oil, drizzle pan for bread.
5. Dip breads into egg mixture and cook bread on one side for 2 minutes until slightly firm and then flip to cook for 1 minute. See step 10 if you want to create your french toast as eggs are cooking.
6. With a little olive oil, drizzle pan for omelet (you can use cooking spray if you just need a little).
7. Pour leftover egg mixture onto pan and sprinkle a little cheese into the egg mixture before it gets firm.
8. Flip after 2 minutes (or when eggs are firm).
9. Place kale in center of cook egg mixture (turn off heat) and place some greek yogurt on kale and then close egg  as you use spatula to remove from pan and onto your plate.
10. Smear a little nut butter on the bread as well as jam and then top with sliced bananas, red currants and a drizzle of honey.

Enjoy!

Remember - no workout is complete until you recover. Even if you stretch post workout and eat "well" - don't forget about keeping the body recovered throughout the day. We LOVE our trigger point set (+ foam roller/grid) which we use several times during the day (morning and night). I highly recommend investing in recovery tools for you can only train hard if you recover harder. 

Homemade Pumpkin Bread

About a week ago I was craving Pumpkin Bread while doing a long swim (5000 yards) at the YMCA. Sure, I could have picked some up at the grocery store, Starbucks or Panera but that's not like me. For the majority of the time, my cravings are satisfied by preparing items at home. I realize that in today's society, the convenience to food to satisfy cravings makes it really easy to obtain food when we want it and "need" it. I also believe it makes it just as easy to crave food that we may not otherwise crave if we knew we had to prepare it ourselves in order to eat it.  Although, there are occasions when both Karel and myself crave something different, this doesn't happen a lot but I still find a way to incorporate it into our diet in a controlled manner. We don't speak of food negatively in our house so we avoid anything like "I'm being bad" "I shouldn't eat this" etc and we don't do anything extreme in this house like cleanses, juice fasts or even a list of off-limit foods.  That is not our philosophy with food. If we eat well most of the time we don't have to worry about the rest of the time.

After Karel did the Jax Bank 1/2 Marathon, he was craving ice cream. We don't crave ice cream on a daily basis and that's likely because we don't keep it in the house. Not for the reason that it is a trigger food but we learned to not "need" it on a daily basis like we did in years past when we were dating. Likely, this is because I have put my emphasis on creating satisfying meals and not intentionally leaving room at dinner for "dessert". Oh, so Karel did end up eating ice cream - he drove down the street to TCBY and made himself an ice cream treat. Enjoyed fully and no guilty feeling involved.

I came across this article written in 1987 called "Whatever Happened to Home Cooking."

When I think about all the allergies, intolerances and issues that people have with food, I simply think about the eating habits of people in society that have occurred over the past 20 years. It's not just about the obvious culprits like portion sizes when eating out (along with excessive sodium), skipping meals, eating habits secondary to poor sleeping habits/sleep deprivation or processed foods but the forgotten past of the joy of home cooking, eating slow (or making time to eat) and sitting down to eat. Now we live in a very sedentary world where wholesome food is de-valued and comes across as too time-consuming and costly and "health-claimed" processed food is overly emphasized, cheap and easy.

In anticipation for the New Year, I look forward to your reactions when you begin to appreciate home cooking and most importantly, taking the time every day to appreciate the food that you choose to fuel your lifestyle and workout routine.

Pumpkin BreadI used a recipe from Cooking Light w/ a few modifications (listed below is the recipe I used):

• 3 1/2 cups all-purpose flour
• 2 teaspoons baking powder
• 1 teaspoon ground allspice
• 1 teaspoon ground cinnamon
• 1 teaspoon ground nutmeg
• 1/2 teaspoon salt
• 1/2 teaspoon baking soda
• 1/2 teaspoon ground cloves
• 1 cup packed brown sugar
• 3/4 cup 1% milk
• 1/3 cup canola oil
• 2 teaspoons vanilla extract
• 2 large eggs
• 1 3/4 cup baked pumpkin (I baked a small pumpkin in the oven and pureed in my blender. Feel free to save the time and use 1 (15-ounce) can pumpkin puree - NOT pumpkin pie filling) 
• Cooking spray
• Sliced almonds 

Preparation

1. Preheat oven to 350°.
2. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and the next 7 ingredients (flour through cloves) in a large bowl; make a well in center of mixture.
3. Combine sugar and the next 5 ingredients (sugar through pumpkin) in a bowl, and stir well with a whisk until smooth. Add to flour mixture, stirring just until moist.
4. Spoon batter into 2 (8 x 4-inch) loaf pans coated with cooking spray (I used 1 loaf pan for the bread and the rest of the batter for muffins), and sprinkle with almonds.
5. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out clean. Cool loaves in pans 10 minutes on a wire rack; remove from pans. Cool loaves completely; cut each loaf into 12 slices.
6. Keep refrigerated for up to 5-6 days in sealed container or bag.