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lambstuffedpeppersTime for an easy gourmet meal that is quick to prep and clean-up, but packs some great flavors and nutrition.  Enjoy this dish for lunch or dinner as it’s sure to impress your family or guests.  We take African spices of cumin and cinnamon and pair with some tasty ground lamb or buffalo, adding in short grain brown rice for a balanced and satisfying meal.

Cooking time: 30 minutes

Servings: 4

Ingredients

-        1 ¾ cups cooked short grain brown rice

-        4 medium to large bell peppers

-        1 pound ground lamb or buffalo

-        4 cloves minced garlic

-        ½ cup currants (look near raisins)

-        2 teaspoons ground cumin

-        1 teaspoon ground cinnamon

-        2 ½ cups vegetable juice (eg V8)

-        ¼ cup chopped mint

-        Zest of an orange

-        ¾ teaspoon salt

-        ½ teaspoon pepper

Cooking

-        Preheat oven to 350 degrees

-        Wash and cook brown rice as desired (boiling on stove top or in rice cooker)

-        Cut tops off peppers and de-seed.  Put peppers into over on cookie sheet or other casserole dish for 15-20 minutes

-        Cook beef in a large non-stick skillet over medium-high heat, breaking up beef until no longer pink, 4-6 minutes

-        Stir in currants, cumin and cinnamon, cooking for 1 minute

-        Stir in rice and cook for 30 seconds more

-        Remove from heat and stir in ½ cup vegetable juice, mint, orange zest, salt and pepper

-        Spoon beef mixture into peppers, pour remaining vegetable juice into the pepper and serving dish and microwave for 1 minute.

Nutrition

-        Calories: 451

-        Carbs: 48g

-        Protein: 36g

-        Fat: 12g



risottoWe began with a great breakfast to jump start your day, then a tasty chickpea and egg dish for lunch or dinner. Now we have a flavorful vegetarian dish, perfect for lunch or quick dinner when you are on the go.  This is another crock-pot meal, so you can just throw everything in and have it ready when you get home in the afternoon.  It stores well in the fridge or freezer, making for a healthy, sustaining meal that is packed full of great flavors.

Brown Rice Quinoa Fennel Risotto

This dish, prepared with brown rice and pecorino, creates a gluten and cow dairy free recipe, while vegetarian, packs a lasting satisfaction with the addition of quinoa along with fiber.  Just 30 minutes to prep, then slow cook for 4-6 hours.

  • 2 teaspoons fennel seeds
  • 1 large or 2 small fennel bulbs, cored and finely diced, plus 2 tablespoons chopped fronds
  • 1 cup short-grain brown rice
  • ½ cup Quinoa
  • 1 small carrot, finely chopped
  • 1 large shallot, finely chopped
  • 4 oz. sliced crimini mushrooms - $1.69
  • 2 cloves garlic, minced
  • 4 cups reduced-sodium chicken broth, or “no-chicken” broth
  • 1/2 cups water, divided
  • 1/3 cup dry white wine
  • cups frozen French-cut green beans
  • 1/2 cup grated pecorino cheese
  • 1/3 cup pitted oil-cured black olives, coarsely chopped
  • 1 tablespoon freshly grated lemon zest
  • Freshly ground pepper, to taste

Directions:

Coat a 4-quart crock-pot with cooking spray.  Crush fennel seeds and combine with diced fennel, brown rice, carrot, shallot, garlic, green beans, olives, lemon zest and mushrooms in the pot.  Add broth, 1 cut water, wine, and stir to combine.  Cover and cook until rice is chewy and risotto is thick and creamy.  On high heat 2 ½ hours, or low heat 4 hours.

Before serving or storing, stir in pecorino.  If it too dry, add water to loosen.

Servings: 6

Nutrition: Calories 353; Fat 8g, Carbs 56g, protein 14g



chickpea hashLast week we helped you make your own mixed fruit steel cut oatmeal, now we want to fuel your lunch or dinner!

Our next meal to help fuel your life, and make eating well easy for you.  This recipe takes a just a short amount of prep work, and cooks in one non-stick skillet.  Quick to cook and quick to clean up!

Bringing together some great tastes with vegetables, shredded potatoes, curry and ginger.  Topped with an egg completes the meal with a healthy dose of protein.  Easy to prepare and inexpensive on the wallet too.

Ingredients

  • 4 cups frozen shredded potatoes - $1.69
  • 2 cups chopped baby spinach - $1.99
  • ½ cup chopped onion - $0.99
  • 1 tablespoon minced ginger - $1.50
  • 1 tablespoon curry powder - $1.99
  • ½ teaspoon salt
  • ¼ cup olive oil - $5.99
  • 1 15 OZ can chickpeas, rinsed - $1.50
  • 1 cup chopped zucchini - $2.99
  • 4 large eggs - $3.00

Total cost: $21.64

Servings 4, Calories 382

What you’ll need: cutting board, 10 inch non-stick skillet with lid, cutting knife, can opener, measuring cup, measuring spoons, vegetable peeler, spatula/turner

Prep

  1. Start by cutting the spinach, onion, ginger, and mix with the potatoes, curry powder and salt in a large bowl.  Now chop the zucchini and open and rinse the chickpeas.
  2. Heat oil in a non-stick skillet on medium high and pour potato mixture in, pressing into the bottom.  Cook for 5 minutes, do not stir.  You want a crispy layer on the bottom.
  3. Reduce heat to medium low.  Fold the chickpeas and zucchini into the skillet, breaking up the crispy potato.  Press into a layer in the skillet and carve out 4 holes in the potato.  Crack eggs one at a time into the holes gently.  Cover and cook until desired egg type.  Soft yolk approx. 5 minutes, longer for fully cooked.

This is a great meal to satisfy your needs for a busy day.  Easy to make and clean up, so no excuses for ordering takeout.  You can even have extra for lunch on the go the next day.  Reheats in 2 minutes.



steel cut oatmeal

movecoach Director of Operations, Ironman triathlete & caterer, Brett Miller, shares his tasty Mixed Fruit Steel Cut Oatmeal recipe with us as part of our new series – movecoach Fuel!
Mixed Fruit Steel Cut Oatmeal

As busy professionals, athletes, moms, or anyone on the run throughout the day, breakfast is probably the most neglected meal.  The go-to breakfast of a bowl of cereal, or that muffin at Starbucks as you make your way to work may satisfy the taste buds, but it leaves you hungry in an hour as your sugar levels spike and then energy levels drop.  In our effort to help create a sustained energy level, and longer satiation of hunger, movecoach has some recommended meals that are easy, healthy and taste great!  This can be your first step in taking out a big chunk of processed foods from your diet too!

Our first breakfast up is Steel Cut Oatmeal with Mixed Fruit.  This breakfast can be made ahead of time, and kept in the fridge for 4-5 days so it’s ready when you need it with just a quick warm-up in the microwave.  You’ll find your hunger at bay longer through the morning, as well as better managing your blood sugar, improving energy levels.

With just a few purchases, you can be ready to make your own tasty oatmeal.  We love our Trader Joe’s here in the bay area, so the below prices are what they charge for your first batch, but easy substitutions can be found at all grocery stores.  Total cost your first trip is $17.49, but your next 2-3 times cooking will be only $2.99 each.

This can be made dairy-free, as well as gluten free.  You’ll have to find Bob’s Red Mill Gluten Free Steel Cut Oats on Amazon or a specialty grocer for the gluten free version though.

Servings: 4-6 8oz servings

Ingredients:

  • - 1 cup Steel Cut Oatmeal - $2.49
  • - Flavor options - $2.99
  • - 1 Green Apple, ½ Cup frozen blueberries
  • - Half package frozen Trader Joe’s Tropical Fruit
  • - Half can pumpkin, ½ chopped pecans
  • - ½ cup sliced almonds - $3.99
  • - 1 cup milk (regular or almond milk) - $2.99
  • - 2 cups water
  • - Pinch of salt
  • - ½ cup brown sugar or honey - $3.49
  • - Cinnamon to taste (at least a teaspoon), pumpkin pie spice when making pumpkin oatmeal - $1.99

Directions:

  1. Chop fruit and nuts as desired
  2. Using a slow cooker, add all ingredients and stir to combine.
  3. Set slow cooker to high heat and let cook for approximately 4-6 hours.
  4. Try to stir every hour, but not required

For stove top

  1. Chop fruit and nuts as desired
  2. Bring water to a boil
  3. Add oats and reduce heat to low, cover and cook for 10-20 minutes (depending on how chewy you want the oats), stirring occasionally
  4. Add all ingredients and stir to combine.
  5. Remove from heat and let stand for a minute

Now you have a batch of a healthy, tasty, balance breakfast, ready to go when you are!  Make sure you fuel your body well for the long day ahead!



5 Foods to Pick it Up!

Written by Dena Evans January 30, 2014

lentil-soupLooking for a way to invigorate your winter diet?  Try adding one or more of these to your daily routine and perhaps discover a new favorite food that packs a punch.

 

Lentils

During the colder months, lentils might appear in the hot case of your local supermarket in soup form, or in spreads and on salads in the summer.  Providing a hearty delivery of carbohydrates with a low glycemic index, lentils release energy slowly and in doing so, help blood sugar stay regulated.  In other words, lentils help avoid the spike and crash of more simple carbs.  Lentils also deliver vital nutrients, such as magnesium for heart health, and over one fourth of lentil calories come from protein – a great vegetarian source.

 

Chocolate Milk

Once the province of kids and adults looking for a late night snack with a glass of 2% and a bottle of Hershey’s syrup, chocolate milk has happily (for many) fully entered the discussion as a legitimate recovery beverage.  With a mixture of slow acting and quick acting proteins found in cow’s milk, plenty of carbohydrates, and a solid cache of calcium, chocolate milk helps you feel like a kid again in more ways than one.  Don’t feel guilty, and drink up.

 

Bananas

They have quick releasing carbs and are easily digestible – perfect for mid race or pre race fueling.  They come with a handy, naturally biodegradable case – perfect for carrying, and easy/ guilt-free to discard.   Lots of potassium gives you a great source of an important key to electrolyte balance, and hefty amounts of fiber helps with digestion and regularity.  What’s not to like?

 

Walnuts

On your salad, in your cookies, on top of cereal - adding walnuts to your diet on a regular basis can provide a host of health benefits.  Walnuts, an anti-oxidant source of Omega 3 fatty acids, have been studied to have a positive affect on a wide variety of health issues, particularly cardiovascular performance and cholesterol levels.  Sure, walnuts have a fairly high caloric and fat content if consumed in copious amounts, but the health benefits of a few ounces per day go a very long way.

 

Water

Just making sure you were paying attention.  Actually, it seems axiomatic that water is important, but even if you can’t add some of the more interesting foods into your diet right now, you bet you can add water.  Some runners are faithfully dividing their weight in pounds by two and drinking that many ounces per day, but most of us aren’t.  Add one more to the former by heading over to the water fountain right now!

 

 

 



Summer heat might be receding, but work, family, and community commitments tend to pick up just as many runners hit high mileage periods in advance of their fall goal races.  The more demands placed on your body, the more important it is to maintain good nutritional habits.  Many runners have a tough time sticking to these beneficial patterns because the rest of life outside of running doesn’t always cooperate with that intention.  What to do?

Here are a few tips to help keep up with nutritional demands in the midst of a hectic daily schedule:

Keep a full water bottle on the bed stand and drink first thing in the morning. We know we should hydrate.  We also know we shouldn’t rely on coffee or Diet Coke all day, but are inclined to do that in order to stay “up” for the various challenges in our path from 8-5 (or longer).  Water also aids in digestion, allowing our bodies to assimilate the good (or not so good) food we consume in a more efficient way.

The best way to ensure you act on good intentions is to eliminate the obstacles holding you back.  You may forget a water bottle at home and/or yet again arrive to the start of your run, under-hydrated. In an ideal world, you should hydrate systematically throughout the day, with sports drink as well as water.  Be sure that your blood has plenty of electrolytes and that you have replenished sufficiently from perspiration in your last training session.   Failing that scenario (and that scenario is often failed), make sure that you’ve at least given yourself a fighting chance by getting some H2O down the hatch before you do or eat anything else.

Buy a box of your favorite bars and stash them everywhere.

Fueling during, before, and after your strenuous training is key to recovery as well as to just accomplishing the task in hand without hitting the wall.  Many times we are coming from work or another commitment, heading out first thing in the morning, fitting in a run at lunchtime, or otherwise shoehorning our workout into the sliver of time provided by the rest of the day.  Many times, that means we don’t have handy nutrition.  As a a result, we end up waiting too long to eat after a run, crash during a workout, run out of energy to even start, or finish with less punch because we ran out of gusto midway through.

Next time you are at Costco, Target, the supermarket, or shopping online, instead of purchasing a bar or two for the current instance at hand, purchase a box.  (Added bonus - this is often less expensive per unit.)  Take a few and stack them in the glove box, your briefcase, your purse, your desk, your sports bag, and in any other household vehicle you might end up driving to a run.  You’ll immediately forget about these anyway, and probably still try to address your nutrition needs on a day to day, run to run basis.  However, when you inevitably find yourself on a day where you have nothing to eat before, during, or after a run, a light bulb will go off above your head and you will be very glad you have your secret stash.

Get in the habit of always ordering salad on the side.

More than ever, Americans eat meals out of the home.  Social, work, athletic and other commitments leave us in need of quick meals or require us to socialize over a meal.  We all have been told since childhood that vegetables are an important part of our diet – after all, they provide crucial vitamins, minerals, fiber, and digestion regulation.  There will be plenty of times when a healthful set of options is not available.  When the opportunity is presented, always order the salad (and eat it without heavy doses of dressing).  Many times, salad is an option instead of fries or chips, vegetables are negotiable when ordering a sandwich, or a salad is possible to add on the side of an entrée for a nominal cost.  Always take this option, and you will mitigate the effects of the unavoidable bad nutrition situations you must navigate the rest of the day.

Have a healthy snack before you go

If your schedule requires you to eat out, if your office seems to have donuts or somebody’s birthday cake lurking in the break room more than once a week, or even if you are headed to the movie theater or a sporting event, have a piece of fruit or a healthy snack beforehand.  Chances are, what you have at home is less processed and better for you than concessions, party food, or sheet cake.  It is often very difficult to avoid over-consuming foods that are not helpful to your athletic goals.  By taking the edge off with a healthy snack beforehand, you increase the chances that you will make sane choices and employ appropriate portion control.

Of course, many non-runners lead busy lives and have a hard time staying on top of good nutrition.  Undoubtedly, running a session of mile repeats or a 20 miler on the weekend adds a layer of complexity and urgency to your nutrition needs, while further eroding your discretionary time to take in the appropriate food.  While none of us will be able to keep a perfect record on this front for any extended period of time, celebrate the wins when you make a good choice.  Don't dwell on the bad choices when you fall short.  If you have figured out a path to accomplishing success one time, you can find it again.  This will transform a single occurrence into an important habit.



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