Archive for the ‘Nutrition’ Category

Roasted Yams with Turmeric & Ginger

Monday, January 2nd, 2017

These make a delicious side dish that packs a nutritional punch. Yams have many nutritional and health benefits that you can read about here. Ginger and turmeric are also nutritional powerhouses. The combination creates a deliciously sweet, rich, and mildly spicy side dish. To make it a bit spicier, you could add some additional fresh ginger (grated or minced), or even cayenne pepper, just before serving.

Roasted Yams with Turmeric & Ginger

1 large yam
fresh ginger root, about a 1-inch piece
fresh turmeric root, about a 1-inch piece
1 tablespoon of olive oil
salt & pepper to taste

Rinse and scrub the yam well, dry, then slice into about 1/2-inch thick slices. Peel the ginger and turmeric, coarsely mince, place in your roasting pan. Drizzle with the olive oil and combine well. Add the sliced yams in a single layer, turning to coat with the oil. Season to taste with a little salt and pepper.

You can prepare ahead and store in a zip-top bag overnight.

One large yams makes about 3 servings.

Bake at 350 Fahrenheit for about 45 minutes, or until soft and lightly browned.

You can prepare these ahead and store in a zip-top bag up to one day ahead. 


Easiest Veggie Dip Ever!

Wednesday, December 28th, 2016

This is so easy, but tastes surprisingly decadent. Stir together non-fat plain Greek yogurt and a few grinds of Trader Joe’s Everyday Seasoning. Cover and refrigerate overnight. This would also be great in place of sour cream on a baked potato.

Fresh vegetables - heirloom  tomatoes*, celery, maroon carrots, and fennel.

Fresh vegetables – heirloom tomatoes*, celery, maroon carrots, and fennel.

*Yes, I know that tomato is a fruit, but it’s wonderful on a “veggie” platter.

Non-fat Greek yogurt is high in protein, calcium-rich, and can be a great substitute for sour cream.

Pomegranate, Fuyu, & Pecan Salad

Monday, November 7th, 2016

Pomegranates are becoming one of my favorite holiday foods. They are super healthy – here’s a good article on some of their nutritional benefits – and every cyclist needs to pack as much nutrition into their diets as possible.

This is a twist on a salad a friend made for me recently.

Pomegranate, Fuyu Persimmon, & Pecan Salad

Pomegranate, Fuyu Persimmon, & Pecan Salad

Pomegranate, Persimmon, & Pecan Salad

1 large pomegranate
2 Fuyu persimmons
juice of 1 lemon
splash of Trader Joe’s Orange Muscat Champagne Vinegar
1 to 2 teaspoons pure maple syrup
1/4 cup of pecans, chopped

Combine all ingredients. Enjoy.

You’re welcome.

If you don’t have pure maple syrup, you could use honey or agave syrup. (But never use fake maple syrup. Yuck. Just yuck.) If you don’t have the TJ’s Orange Muscat Champagne Vinegar, you can use a little fresh-squeezed orange juice, or just a little more lemon juice. Oooh, Meyer lemon juice would also be fabulous.

If you’re not sure how to prepare this amazing fruit, here is a great article on how to cut and de-seed a pomegranate.

Happy Monday … off to work I go!

Love Me Some Oats!

Sunday, November 6th, 2016

The perfect pre-ride breakfast for a cool, cloudy morning.

Steel-cut oats with non-fat Greek yogurt, pomegranate, walnuts, and just a touch of pure maple syrup.

Steel-cut oats with non-fat Greek yogurt, pomegranate, walnuts, and just a touch of pure maple syrup.

Oats are a powerhouse of complex carbohydrates, have a low glycemic index, and will give you long-lasting energy for your ride. They’re gluten-free and easy to digest. Enjoy!

Golden Milk

Thursday, October 6th, 2016

Golden Milk is being touted as a “wonder” beverage loaded with all kinds of healthy benefits (click here). This recipe showed up on my Facebook feed one day and caught my attention. I need to start upping my calcium intake, but I’m not a huge fan of plain milk. The additional health benefits (especially the anti-inflammatory and anti-oxidant properties) were very appealing. I confess that initially I did not read the entire article and just barely watched the video to get the recipe, so I missed that it’s made with coconut milk, not cow’s milk.

I’ve got to do some more research about this, but for now, here’s my version:

Golden Milk

1 cup milk (your choice)
1/2 teaspoon turmeric
1/2 teaspoon ground ginger
1/4 teaspoon cinnamon
1/4 teaspoon cardamom
maple syrup or honey to taste

Place all ingredients in a jar and shake until well blended, then strain (if desired) and serve with or without ice.

You can also mix in a blender with a little ice to make your beverage smoothie-like.

I tried it heated up last night, but surprisingly didn’t really like it as much.


Need Comfort Food? Try Some Curry.

Friday, February 19th, 2016

Why is it that when I am in serious need of some comfort food I often turn to curry? Probably because curry powder is flavorful, warming, and has oodles of health and mood-boosting benefits.

Chicken Curry with Cauliflower, Peas, and Rice Medley

Chicken Curry with Cauliflower, Peas, and Rice Medley

This can be a super easy weeknight dinner to prepare. I had some leftover cooked chicken, fresh cauliflower florets, frozen peas, a little chicken stock, and cooked rice. I like it a little spicy, so I also add some cayenne pepper to my curry powder.

Cut the chicken into bite-sized pieces and set aside. Slice the cauliflower into about 1/4-inch slices and saute on medium-high heat in a pre-heated wok with a little oil. Sprinkle your favorite curry powder and cayenne (if desired) over the cauliflower and toss to coat. Add the chicken to the cauliflower and add the stock*. Add the hot rice and stir to combine well. Reduce to low and allow to simmer gently. Meanwhile heat the peas – about 2 minutes on high in the microwave should do it. Add the peas and stir gently to combine.

*You can add a little flour to the stock and make a slurry if you want to thicken your sauce a bit. 

We have been having some glorious rain in Davis this week. Last night’s storm was impressive and off and on today we had some intense rain showers and wind. The air was so clean and fresh this morning it was delightful. I am looking forward to getting some good cycling in this weekend!

Pacific Rockfish

Monday, December 7th, 2015

Pacific Rockfish has a sweet, delicate flavor. I like to quickly sear it in a little olive oil, then throw in a few sliced cherry tomatoes and fresh herbs, cover, reduce the heat to low, and allow it to steam in the resulting juices. Add a touch of salt and pepper to taste. Serve with brown rice and steamed vegetables for a light, healthy, protein-rich meal.

Rockfish is high in protein, low in saturated fat, a good source of B-vitamins, and delicious. It is a tad high in cholesterol, though, so do enjoy in moderation. For more nutritional information, click here.

Finally … A Chance to Ride!

Monday, April 13th, 2015

Today was my first opportunity to ride in a while. Too long. I got just over 50 miles in and it felt great! It was a beautiful day … not too hot … not too cold … a bit breezy, but not too much.

Quick water stop at William Pond Park, off the American River Trail in Sacramento.

I rode on the American River Trail from Old Town Sacramento towards Fulton, about 20 miles on the path, before turning around to head home. I was hoping that the wind I rode into would help me on the way back home, but …not so much.

Although, I suppose it’s a matter of framing. If I look at it from the perspective that I really need to train for my upcoming 2015 Napa Valley Tour de Cure Ride, then yes, it was indeed helpful because it made me work harder.

It was an interesting ride out there today. I encountered a snake crossing the path (shudder!) … wild turkeys … geese … squirrels … lots of wild life on the Trail today!

I was pretty hungry when I got home, but it was mid-afternoon so I didn’t want a very big meal. On the ride, I got to thinking about smoothies, and I haven’t had one in a while. This was a very light smoothie, very refreshing, and not super sweet.

Perfect Post-Ride Snack - Blueberry Cherry Protein Smoothie

Blueberry Cherry Protein Smoothie

1 cup filtered water, chilled
1 cup crushed ice
1/2 cup frozen blueberries
1/2 cup frozen cherries
1 scoop whey protein powder

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

Makes just over a pint of smoothie.

Whey protein is a great recovery food, so it’s often recommended after a ride or workout. This smoothie held me over a while, so I could get some chores and stuff done.

For dinner, I had some Rock Fish (a type of cod), shrimp, and tomatoes that I wanted to use.  I chopped and then sauteed the tomatoes in a little olive oil, added a bit of slightly crushed fennel seeds, herbs de Provence, and a little crushed red pepper flakes for a bit of heat. I simmered the tomatoes with the fennel and herbs until the tomatoes began to break apart a bit. I cooked these on low for about 30 minutes to allow the flavors to blend. In another skillet, I briefly sauteed the shrimp (just until they turned pink) and added them to the tomatoes. Then I sauteed the fish in a bit of olive oil. Then, I poured the tomato and shrimp mixture over the fish, gave it a gentle stir, and turned the heat down to low, simmering until the fish was fully cooked, tender and flaky.

To serve, I had some leftover homemade croutons, so I placed a few in the bottom of a bowl. I ladled some of the fish-shrimp-tomato mixture on top, being sure to include plenty of the juices, then topped with a bit of Feta cheese.

Rock Fish, Shrimp, Tomatoes, Fennel, Feta

This came out even better than I expected! The picture does not even begin to do this dish justice.

I hope you had an awesome day and got to get some great cycling and amazing food in.

I had a very short weekend after a very long week, and may I just say that I am looking forward to Saturday already?

Someone is Pretty Excited about Breakfast

Sunday, March 8th, 2015
Need an official taste tester?

Steel Cut Oats with Greek Yogurt, Blueberries, and Pecans

This should fuel me through a few miles: 1/2 cup cooked steel cut oats, 3 tablespoons Greek yogurt, 12 dried blueberries, and 8 pecans.

I accidentally bought “regular” Greek yogurt yesterday, rather than my usual fat free, so I’m going to have to be even a bit more mindful about portions on this. It’s good, but I’d still rather have the fat free because it’s got twice the protein and about half the calories. I’m not a fat-free diet advocate (we need healthy fat in our diets), but I’m not a big fan of too much dairy fat.

Yeesh … did I screw up this challenge already? Not to worry … I have a feeling that my furry friend here will be happy to help me finish this yogurt.

New Challenge Begins …

Sunday, March 8th, 2015

The new challenge begins … officially tomorrow. Each morning as I work out on the trainer, I’ve been watching lots of You Tube videos about these challenges. I’m learning some things I didn’t get right on my previous challenge (duh, instant oatmeal*) and getting some ideas on how to better come up with my own plan that will work for me. I’ll keep working on recipes and ideas and posting them. Part of this challenge for me is to make sure I’m blogging. I get so busy with work that sometimes the last thing I want to do is to come home and use a computer.

* That said, I will always keep some organic instant oatmeal on hand, especially at work, because it’s a lot less unhealthy than a lot of other options. … like running to the Coffee House and grabbing a scone.

It’s a lovely day outside and I’m thinking it’s time to head out for a ride. It’s training time! The 2015 Napa Valley Tour de Cure is just 8 weeks away. I am very far away from my fundraising goal. Please consider making a donation to my ride. It’s a great cause!