Cycling Foodie

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It’s time for some serious bike work, but first, a ride.

Downtown Winters

We would all love to have some rain, but I am hoping it can hold off until I’m done with my ride today because I am not dressed for rain!

Lake Solano Park, looking towards Lake Berryessa

It turned out to be a beautiful, but a little breezy, day. I lucked out – I rode into the wind on my way out towards Vacaville and got a nice push on my way back to Winters.

Lake Solano Park, looking towards Winters

Oh, dear … I have never dropped a chain quite like this. It was really stuck!

Old Chain + A Bad Shift = A Mess!

Yep. Definitely time for some bike work. I’d better not tempt fate … time to cut this ride a little short and head back to town.

My Colnago will be all clean and sparkly and new-feeling just in time for my 2015 Napa Valley Tour de Cure ride! Please help me to reach my goal – you can make a donation here.

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The Napa Valley Tour de Cure is just 6 weeks from tomorrow.

Six weeks?!

Please help me to reach my goal of being a Champion! To make a donation, please click here.

I got a little 65-mile training ride in today on the American River Trail. I took a wrong turn past Nimbus Fish Hatchery and ended up on this side of the path, near the Aquatic Center.

American River Trail, near the Aquatic Center

The water is so low right now. We really need rain, but I was thankful for some nice cycling weather today.

American River Trail, near the Aquatic Center

I haven’t been on this side of Hazel Road very often the past few years, but I used to live and ride over this way almost daily.

American River Trail, headed back towards Nimbus Fish Hatchery

I’ve got to make the most of this weekend and this beautiful weather because the next few weeks are going to be crazy hectic busy with too many other things. Thank goodness for the trainer set up in the living room which makes grabbing a quick workout in the morning possible!

I broke out my special ride treats for today …

I pretty much love Honey Stinger anything on a ride or hike.

I am excited to have some work done on my Colnago this week – new gears, chain, tires, and all that stuff.  The guys at Mike’s Velo City in Winters will get her in perfect shape for the big day!

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The day started on the bike trainer … just a quick 30-minute session. Then work. Then traffic. Then a quick ride to Old Town Sac and back. Then a super healthy and yummy and light dinner …

Rock Cod Poached with White Wine & Heirloom Cherry Tomatoes & Fennel Seeds, Asparagus & Green Beans, & Sprouted Rice. Healthy, light, comforting, and delicious. This picture does not do it justice!

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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!

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Today was a different kind of challenge because I was cooking for family and wanted to make a meal they’d all like, but would also fit within my Challenge. Well, for the most part fit the Challenge.

The menu:

Stuffed Mushrooms
Chicken Provencal
Shrimp with Spinach and Mushrooms
Stir-Steamed Vegetables
Pasta with just a drizzle of olive oil
Butterscotch Chocolate Chip Cookies

The stuffed mushrooms weren’t really on the Challenge, because they were made with full fat cheese, but I figure they didn’t have that much filling, so two small ones would be sort of OK. Next time I make them I will try a reduced fat cream cheese and I think add some sun dried tomatoes for color.

Stuffed Mushrooms

They’re easy to make. Preheat your oven to 350 degrees Fahrenheit. Clean 12 large crimini mushrooms. Simply pop the stems out of the caps and trim and discard the cut end. Chop the stems finely, then saute in a little olive oil with some fresh garlic. Cook until the excess liquid has evaporated. Set aside to cool. Blend about 4 ounces of cream cheese (preferably light), about 2 tablespoons of freshly grated Parmesan cheese, about 1/4 teaspoon each paprika, black pepper, and onion powder. When the mushroom and garlic mixture has cooled, mix this in to the cheese mixture. Make a little well in the mushroom cap, scooping out the soft, fleshy center. Just barely scrape – you want to maintain the integrity of the mushroom cap. Evenly divide the cheese mixture into the mushroom caps and gently press down to fill the cap and even out the top. Bake about 20 minutes, remove from oven, and top with just a touch more Parmesan cheese. Increase heat to broil, then return the mushrooms to the oven for a few minutes just to brown the tops a bit. Be careful – these can quickly go from perfect to burnt!

Chicken Provencal

For the Chicken Provencal, marinate a few boneless, skinless chicken breasts in a little white wine, olive oil, and herbs de Provence. Marinate at least a few hours or best if overnight. You will want to slice each breast into two or three thinner pieces before marinating. When you’re ready to cook the chicken, heat a heavy bottomed skillet on high and pour in no more than 1 tablespoon of avocado oil. When the pan is hot, remove the chicken from the marinade and add one piece at a time to the skillet. Reserve the marinade. Brown the chicken a little on each side. Cook a few minutes on medium-high heat, then add about 1 cup of white wine and cook until it’s reduced by about half, then top with chopped fresh tomatoes – I like to use heirloom cherry tomatoes because they’re delicious and easy to work with. Use about 1 cup of the cut tomatoes per breast of chicken. Then add the marinade to the pan, reduce heat to low, cover and cook until the chicken is tender and fully cooked (about 20-30 minutes, depending on how thick you’ve cut your chicken). Season to taste with salt and pepper. We enjoyed this with a little pasta, but it would be equally good with rice, or just on its own.

Shrimp with Heirloom Red Spinach and Crimini Mushrooms

The Shrimp with Spinach and Mushrooms could hardly be any easier. Saute sliced mushrooms until they just begin to soften, then add fresh spinach. Cover and allow to steam until the spinach begins to wilt. Clean and devein the shrimp, saute in a non-stick pan, turning each shrimp just once. Add the cooked spinach and mushrooms to the pan, give a gentle stir to combine well. Cover and allow to cook on low for a few minutes, careful to not overcook the shrimp (they’ll get tough). Season to taste with salt and pepper. I have a feeling that bacon would add great flavor to this, but … not so great for the Challenge!

Stir-Steamed Veggies - asparagus, broccolette, carrots, green beans

The Stir-Steamed Vegetables … see here for the method.

The cookies … clearly are not on the Challenge, but it’s Sunday Dinner with Family, so …

Butterscotch Chocolate Chip Cookies

This is a recipe I have been working on and it’s showing great promise.

I got a quick ride in this morning, and was hoping that I had had time for more, but then it got super windy in the afternoon, so I was thankful that I was not out in that.

Hope you had a great weekend!

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As promised, here is the recipe from last night’s dinner.

Spicy Teriyaki Chicken with Vegetables

2 skinless, boneless chicken breasts
1/2 cup teriyaki sauce
1 tablespoon (or more) garlic chile paste
1 cup fresh pineapple, diced
4 cups mixed fresh vegetables

Rinse and pat dry the chicken breasts. Slice each breast in half, so that you have 4 thin pieces. In a glass dish large enough to hold the chicken, combine the teriyaki sauce and garlic chile paste. Add the chicken and toss to evenly coat. Cover and marinate at least a few hours, but overnight is better.

To cook the chicken, you could cook it in the oven, grill it, or simply cook it in a skillet. I used a non-stick skillet.

On medium-high heat, sear the chicken on both sides. Reduce heat to medium and cook for about 10 minutes, turning the chicken if necessary. Reduce heat to low, pour the marinade over the chicken, then add the diced pineapple. Stir gently to combine. Reduce heat to medium-low, cover and cook about 15-20 minutes, until the chicken is thoroughly cooked (internal temperature 165-degrees Fahrenheit).

While the chicken is cooking, prepare your vegetables. I used asparagus, broccolette, carrots, crimini mushrooms, and green beans. Clean, trim, and cut into bite-sized pieces. Drain well, but make sure they’re a little moist still. Heat a large non-stick wok. Add your vegetables one at a time, starting with whichever vegetable will take the longest to cook (I started with the carrots).

To “stir-steam” you can use just a tiny bit of oil if needed, but don’t use much more than a quick spritz of a cooking spray, otherwise you’re stir-frying.

"Stir-Steamed" Asparagus, Broccolette, Carrots, Crimini Mushrooms, and Green Beans

Stir or “toss” the vegetables frequently to avoid burning them, then cover for a few minutes to allow to steam. I like my vegetables very crisp, with just a hint of tender, so I covered very briefly.

While the vegetables are steaming, remove the chicken from the heat and set aside, covered to keep warm. Increase the heat on the remaining pineapple and sauce; allow it to reduce to thicken.

Chop the chicken into bite-sized pieces. Portion your vegetables into a serving bowl, top with your portion of chicken, spoon about 1/4 cup of pineapple over top. Serve piping hot! This would be great with a garnish of cashews, but I had already eaten my nut allotment for the day.

Dinner is served!

This made enough for 1 big dinner (1 cup chicken, 2 cups veggies) and 2 smaller lunches (1 cup chicken, 1 cup veggies).

Yesterday on my challenge, I figured that my dinner could be as much as 1 cup protein, 3 cups vegetables, 2 cups fruit. I could still eat more cheese or healthy fats, if I wanted. I did have a little extra carbs (about 2 cups total), but I did ride about 56 miles, so that made sense.

Totals for the day:

* 2 cups vegetables
* 1/2 cup fruit
* 3 cups protein
* 2 cups carbs
* 2 T healthy cheese (“light”)
* 2 T dressing
* 3 tablespoons nuts

So, I’m still not getting the portions quite right, and I just realized the nuts should be teaspoons, not tablespoons, but … oh, well. There are also things that I have no idea how to categorize, such as the cup of miso broth I had after my ride yesterday. I just have to remind myself … this is my version and I’m just doing this for fun and to get back on track because I feel like I’ve gotten a bit off track food-wise in the past few months.

That said, I’ve got a busy day ahead of me and it’s time to get out on a ride because it is just too gorgeous outside to not ride!

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It’s another perfect cycling day here in Sacramento. This morning I did almost the same ride on the American River Trail, but only about 56 miles.

My ride was powered by a bowl of steel cut oats (1/2 cup pre-cooked volume), with a few pecans, and drizzle of pure maple syrup. I’m sure a latte helped, too! During the ride, I had one packet of blueberry fig bars (220 calories), 1 gel, and loads of water. By the time I got home I was super hungry, but wanted to still eat on the lighter side because it’s so close to dinner. I’ve had some Greek yogurt, nuts, miso broth, and a Baby Bel light cheese.

Last night I started marinating some chicken for tonight – in teriyaki with some garlic chile paste. I’ve got a fresh pineapple that I think will be a nice addition, but I haven’t decided if I want to have it cooked in with the chicken or on the side. I’ll post that later.

Now, I’m just procrastinating on doing some chores, so off I go …

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If you have never had Pacific Rockfish before, you want to try it. In terms of nutrition, it’s a great source of lean protein, a natural source of vitamin D, and potassium. A 3-ounce serving provides the daily supply of selenium. Not only that, but it has a lovely delicate flavor and buttery-flaky texture.

Pacific Rockfish with Cherry Tomatoes

4 to 5 ounces of Pacific Rockfish filet
1 teaspoon avocado oil
1 cup Heirloom Cherry Tomatoes, sliced in half
1 1/2 cups fresh spinach, chard, arugula (your favorite cooking greens)
2 cups sliced fresh Crimini mushrooms
Salt and pepper to taste

Rinse, trim, and slice the mushrooms. Rinse and spin your greens. In a heavy-bottomed non-stick pan, saute the mushrooms, watching carefully so they don’t burn. You can add a little oil, if you want, but I’ve found that with a good non-stick pan, you don’t need to. Top with the greens, cover, and allow to steam on low heat until they’re nicely wilted.

For the fish, heat the avocado oil in a heavy-bottomed non-stick pan. You’ll want to get the pan fairly hot so that you can get a nice sear on the fish. Quickly sear on both sides. Add the sliced cherry tomatoes, cover, and reduce heat to low. Cook until the fish is very tender and flaky, and the tomatoes are reduced just enough to make a delicious, light sauce.

Perfect!

To serve, portion the spinach and mushrooms on one side of a wide, shallow bowl. With a slotted spoon, portion the cherry tomatoes onto the other half.

Prepare the base of your dish.

Season to taste with a little salt and pepper.

This is a very simple, light meal. You can certainly add fresh herbs and other seasonings as you wish, but to me, this is perfect because it allows the delicate flavor and buttery texture of the fish to really shine.

This is a large portion and it makes for a great recovery meal after a big ride. I have a feeling I’ll be eating a lot like this as I get ready for my 2015 Napa Valley Tour de Cure. Please consider donating to my ride – it is a great cause!

I’m estimating the total calories for this dish to be:  315
Fish = 160
Oil = 40
Tomatoes = 30
Greens = 45
Mushrooms = 40

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Happy Valentine’s Day! We have the perfect weather for cycling here today, and the air is pretty clean, too! So, I celebrated Valentine’s Day by treating myself to a long bike ride along the American River Trail.

At the turn around point. I love this bike!

Quick stop on the way home - William B. Pond Park along the American River Trail.

I rode about 65 miles, so I think I earned a few extra carbs today. I fueled my ride with a nice, heart-healthy bowl of steel-cut oats, with a couple of walnuts, a drizzle of pure maple syrup, and about 1 tablespoon of dried blueberries.  During the ride, I had 2 small whole grain fig bars and a Cliff gel.

I was way overdressed for how warm it got, so by the time I got home I was in need of some cool refreshment.

Fresh, cool watermelon is a perfect way to rehydrate after a ride.

And hungry, too!

Whole Grain Rice Medley with Smoked Chicken Apple Sausage and Green Beans.

This is about 1 cup of carbs, 1/2 cup protein, and 1/2 cup veggies, so it’s easily within my Challenge!

I have got to start getting some longer rides in so I can get ready for my 2015 Napa Valley Tour de Cure!!! Please consider donating to my ride – it’s a great cause!

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Day  9 –  I didn’t really track things so well. I was just too busy. That said, I stuck to the Challenge pretty well. I made a beautiful Heirloom Red Spinach Salad and added the leftover beef, a few mushrooms, and a drizzle of olive oil and balsamic vinegar. It was a perfect lunch.

Day 10 – I have been counting tomatoes as vegetables, but really should be counting them as fruit, so I’m switching over starting today.

Tonight for dinner I sauteed a little bit of thinly sliced fresh fennel in a non-stick pan. Then I lightly seared a piece of beautiful wild-caught cod filet. I put the fennel back in the pan, then the fish, and then topped it with about a cup of the Tomato Fennel Sauce  I made earlier in the week. Cover, reduce to low, and gently simmer until it’s thoroughly warmed through and the fish is nice and flaky. It was really good! Light, healthy, and delicious. I served it with 1/2 cup whole grain rice blend. So, that’s protein, carbs, veggies and fruit!

* 2 1/2 cups vegetables
* 3 cup fruit
* 1 cups protein
* 1 1/2 cups carbs
* 1/4 cup healthy cheese (“light”)
* 2 tablespoons nuts

Something close to that. I’m not quite getting this right according to the 21-Day Fix, but … I’m not really following that. I’m just using that a a loose guideline.

Today was a spectacular weather day. I wish I could have been out on my bike riding. I’m conflicted. I really want beautiful weather so I can ride, but we really desperately need rain.