Cycling Foodie

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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?

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Last night I had the pleasure of meeting some very lovely young ladies and had the opportunity to do a cooking demonstration for a local girl scout troop. It was so much fun! These young ladies displayed wonderful teamwork and enthusiasm. It was truly a joy to meet them and their moms.

We made teriyaki chicken, stir steamed mixed veggies, and rice. The young ladies did a wonderful job preparing and cooking a delicious meal.

The one thing I forgot was my camera, so I don’t have any good pictures. Next time!

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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.

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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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My 21-Day Challenge did not produce a 5-pound weight loss, but it did get me focused on portion sizes and thinking more about what I’m eating. Overall I have pretty good “diet” habits anyway, and that made doing a challenge like this pretty painless. Would I have seen the weight loss had I followed the 21-Day Fix exactly? Probably. Would I spend the money on the program? Probably not. However, do I think it would be worthwhile to buy if I needed to make more drastic changes to my overall diet? Probably.

Will I continue on this Foodie Exploration to eat lots of vegetables and lean proteins and developing new recipes in this spirit? Absolutely!

So, I’ll be heading into the next three weeks continuing to focus on healthy eating habits and exercise. With the upcoming time change, I’m hoping I’ll be able to grab a quick ride in the morning before work.

Speaking of cycling … it’s an unexpectedly beautiful morning. I was hoping for some much needed rain this weekend, but it’s not looking like that’s going to happen. I’m heading out for a quick ride and then will be putting together a vegetable lasagna – something I have not made in years! It will be loaded with vegetables (carrots, eggplant, mushrooms, spinach, fresh tomatoes, and zucchini), non-fat cottage cheese (instead of ricotta), and part-skim mozzarella. Super lean ground turkey with some fennel seeds, herbs, and chili flakes for a little homemade sausage flavor. A bit of a healthier twist on classic lasagna and a great way to get those folks who don’t like vegetables to eat them.

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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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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.