Archive for October, 2014

Stunning Autumn Days

Saturday, October 25th, 2014

I am so thankful to have been able to take the day off work Friday. The weather could not have been more perfect for a quick 46-mile jaunt on the American River Trail. I haven’t been able to do a lot of cycling lately, but I kept up with my riding partner pretty well today. The ride left me hungry and craving healthy refreshment.

Sweet, refreshing, and healthy

Just as we got home I grabbed a papaya; I have been craving them lately. A hearth-healthy snack, papayas are loaded with antioxidants like vitamin C, beta carotene, flavonoids, and fiber. They’ve got lots of health benefits, such as anti-inflammatory effects, promoting digestive health, immune support, just to name a few.

Papayas have even been featured on WebMD as Fruit of the Month!

This gave me the energy needed for stretching and a few chores, but I was hungry again soon. I haven’t made a smoothie in a while and that was just what I needed.


This smoothie will leave you feeling like a Super Hero!

Cherry, Mango, & Pineapple Smoothie

1/2 cup each: frozen dark sweet cherries, mango & pineapple chunks
1 scoop whey protein
8 ounces filtered water

Place all ingredients in a blender. Blend until smooth. Enjoy!

I’m estimating that this smoothie has about 235 calories.

Enjoy in good health!

It’s time to head out for a little family picnic adventure on this lovely, rainy day!


Sunday, October 19th, 2014

Yesterday I got to try OneBar.

Fueling with "1 BARS" prior to Foxy's Fall Century

Can't wait to try it!

I had the apple flavor and I really liked it. Besides tasting great, it packed really well on the ride. It tasted like real food, not how some bars taste overly processed. It was easy to eat, and sat well in my belly. Hopefully it will be easy to find at my local markets because I really want to try the cherry and mango flavors, also.

By the way, I have no idea who these other cyclists are, but thanks for letting me join in your pictures!  I hope you enjoyed your ride as much as I did mine!

Apple OneBar ... it's a recommend!

Foxy’s Fall Century

Saturday, October 18th, 2014

Hats off to the Davis Bike Club for a wonderful Foxy’s Fall Century ride today!

Everything was well organized. There were three beautiful route options that were really well marked. Friendly volunteers. Friendly riders. Good food. Lots of CHP support to help keep riders safe on the roads. A gorgeous Fall day. Who could ask for more?

I was enjoying the ride so much I didn’t take pictures?!

This year marks the first time I have been able to ride the Foxy’s Fall Century. Past years I have had to work an event on campus that always fell on the same day, but this year the event was cancelled. I was excited, so excited to do the ride, but then, other stuff happened. I wasn’t sure until yesterday if I was actually going to be able to do the ride or not. My hope is that next year I will be able to do the full century.

This ride will now be on my calendar every year that I can possibly make it.

Fish Tacos

Thursday, October 9th, 2014

Had a long day and need a quick, healthy dinner?  Try this.

Wild cod cooked in citrus juice

Fish Tacos

2 nice-sized cod filets
1 each: lemon, lime, small orange
1 tablespoon avocado oil
1/2 teaspoon lemon-pepper seasoning
1/2 to one small red onion, cut into a small dice
Fresh flour (or corn) tortillas
Your favorite salsa and guacamole
Optional: your favorite hot sauce or “crema caliente” (recipe follows)

Quickly rinse and pat dry two nice sized cod filets, then place in a glass baking dish. Zest and then squeeze the lemon, lime, and orange. Sprinkle the zest over the fish, then pour the juice over. Allow to sit for up to 30 minutes, turning once or twice. Add the avocado oil to a thick-bottomed non-stick saute pan and heat on high until the pan is hot. Sprinkle the fish with a little lemon pepper, then add to the hot pan. Quickly sear on one side, then turn and quickly sear on the other side. Pour the juice in the pan, cover, and turn the heat down to low. Allow to cook slowly until the fish is tender and flaky. Turn the heat off and allow the fish to sit in the hot juices.

Preparing the filling

Heat the tortillas and wrap in a towel until you’re ready to assemble the tacos.

We mixed together the fish, salsa, and red onion, along with some of the cooking juices from the fish. This worked out great. Simply spoon some of the fish mixture onto a tortilla, top with a little guacamole, and enjoy!

Fish Tacos


If you like it spicy, top with a splash (or two) of your favorite hot sauce or a little dollop of crema caliente.

Enjoy in good health! These are perfect post-ride … good lean protein (cod), good fat (avocado), great flavor.

Crema Caliente

1 tablespoon chipotle in adobo sauce
1 cup sour cream (natural, no fat, of course!)

Dice the chiles, add with their sauce to the sour cream. Stir.



Grilled Wild Swordfish with Pineapple Salsa

Sunday, October 5th, 2014

Swordfish with Pineapple Salsa

Fall 2014 Quarter has officially started and life on campus is returning to its hectic quarter pace. I miss my morning pre-work rides, but have been able to get a few post-work rides in lately.

Thursday on my way home … dealing with commute traffic (ugh!) … I realized that what I really needed was to sort of reset things with a healthy, satisfying dinner. I stopped by my new local neighborhood store, Sprouts Farmers Market, and wandered about. Walking by the seafood counter, I saw some beautiful wild swordfish on sale. Hmm … grilled wild swordfish with pineapple salsa … why not? That was one of the very first special meals I cooked as a rookie foodie, and a soothing reminder of a simpler time long ago.

This beauty of it is that this is actually a very simple meal to prepare. Marinate the fish. Chop a few ingredients for the salsa. Make a simple salad. Grill the fish. Enjoy. If you want, serve with some roasted root veggies (pictured here – from the deli counter at my local Nugget Market), steamed rice, or a crusty hearth bread.

First, marinate the swordfish in some freshly squeezed lime juice and a little olive oil while you prepare the pineapple salsa.

Pineapple Salsa

1 1/2 cups fresh pineapple* chunks (about 1/4-inch cubes)
2 Serrano chilies, seeded and chopped
1 small red onion, cut into about 1/8-inch chunks
juice of 1-2 fresh limes
a large handful of fresh cilantro leaves
salt and pepper to taste

Fresh pineapple is best, but in a pinch you could use canned (in its own juice, not sweetened).

Prepare the cilantro. Remove the leaves from the stems, rinse well and drain on towels.

Prepare the fresh pineapple. Using a large chef’s knife, cut off both top and bottom and discard. Cut off the outer skin, being sure to cut deep enough to remove the “eyes.” If you’ve never cut a fresh pineapple, try Googling “how to cut a pineapple” and you’ll find some videos and easy to follow instructions.

Once you’ve removed all of the skin and “eyes” of the pineapple, slice off a few 1/4-inch thick slices, then stack them and cut them into 1/4-inch cubes.

Note – if you want to make this even more simple … buy some pre-cut fresh pineapple chunks or spears. Many stores carry it in the the produce section.

Rinse the peppers, then cut them length-wise. I like to remove most of the seeds from the peppers, otherwise the salsa is too hot. However, some like it hot, so this is up to you! Dice finely and add to the pineapple.

Squeeze the limes and add the juice to the pineapple and peppers.

Coarsely chop the cilantro and add. Stir to combine all ingredients well. Season to taste with a little salt and pepper.

Get your grill ready. While it is pre-heating, prepare your salad or other side dish. I’d recommend a simple salad with a light citrusy vinaigrette.

Grill the swordfish. Click here for some simple directions.

Place the grilled fish on your plate and spoon some salsa over it. Serve with side dish(es) of your choice.