Cycling Foodie

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I picked up some white whole wheat flour this weekend, and had a few organic bananas that were a little too ripe for my tastes just for eating. I wanted to try a different banana bread recipe, a more classic one, so I did a little searching and found this recipe from the King Arthur Flour website. I made just a few changes to it. (I know … surprising, right?)

Classic Banana Bread

Here is my variation:

1/2 cup unsalted butter, softened
1/2 cup dark brown sugar
1 teaspoon vanilla
1/4 cup honey
2 large eggs
1 1/2 cup mashed bananas (about 4 medium bananas)
2 cups white whole wheat flour
3/4 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon cinnamon

1. Preheat oven to 350-derees Fahrenheit. Generously spray a 9×5-inch loaf pan with non-stick spray.
2. Whisk together flour, soda, salt, and cinnamon.
3. Cream butter and sugar, add vanilla and honey, then beat in eggs one at a time. Add bananas. The mixture might look a little “broken” or funky, but it’s OK.
4. Add the flour mixture, about 1/3 at a time, and mix in between each addition. You don’t want to overmix the batter or the resulting bread will be tough.
5. Pour batter into the prepared loaf pan. Bake in the center of the oven about 30 minutes, then rotate. Bake another 20-25 minutes until a toothpick inserted into the center of the loaf comes out mostly clean.
6. Cool in pan about 10 minutes, then remove from pan and cool completely on a wire rack before slicing.

This bread is moist and has a very tender crumb and delicate banana flavor. If you have someone who does not like whole wheat breads, this is a bread to try. You’d never know it’s 100% whole wheat. If you want, you could add 1/2 cup of walnuts.

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Crisp, tart-sweet, and perfect for baking.

It’s crazy windy in Davis today. Far too windy to safely or comfortably ride, so I have been doing a few chores, making a big pot of soup, and feeling a bit cranky in general about this wind. There I stood in the kitchen, wondering what in the heck else I could do to keep me from interrupting the big game (again) … my gaze fell upon a bowl of apples in the kitchen. Hmm … what better way to beat this mood than with a warm, homemade apple crisp, and to fill my home with the spicy-sweet fragrance of freshly baked apples and spice?

Apple Crisp

Prepare the filling.

3 large Granny Smith apples
Juice of 1 fresh lemon
1 tablespoon of flour
A few dashes of apple pie spice blend
1 teaspoon sugar
A pinch of salt

1/2 cup flour
1/2 cup rolled oats
1/4 cup dark brown sugar
1 teaspoon apple pie spice blend
A pinch of salt
1/4 cup cold butter, cubed
1/4 cup chopped walnuts, optional

Preheat your oven to 350-degrees Fahrenheit.

Prepare the topping.

Prepare the filling:
Peel, core, and slice the apples. Place sliced apples in a baking dish. Sprinkle with the lemon juice, 1 tablespoon flour, a few dashes of apple pie spice blend, up to 1 tablespoon of sugar, and a pinch of salt. Toss to combine and set aside and prepare your topping.

Prepare the topping:
Combine the flour and rolled oats, dark brown sugar, 1 teaspoon of your favorite apple pie spice blend, a pinch of salt, and toss to combine. With your fingers, work in about 1/4 cup of very cold butter (cut into small cubes). Do not overmix the topping. If desired, add the walnuts and quickly stir with a fork.

Ready to bake.

Evenly distribute the topping over the apples and bake in the center of the preheated oven for about 45 minutes.

Serve warm and savor every sweet, spicy bite. Of course, it’s fantastic with a good vanilla ice cream or frozen yogurt, but it doesn’t need it.

Even though the wind is now howling out there, it feels cozy warm inside with a big pot of homemade soup on the stove and a fresh from the oven apple crisp. Time to light a few candles, serve up some soup, and watch the big game.

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Creamy, Smooth, and Delicious!

One of my colleagues at work mentioned that she puts oats in her morning smoothie. I’ve tried it a few times and it is wonderful! It lends a creamy mild sweetness that’s hard to beat. I like to use steel cut oats, but you could also use old fashioned (rolled) or quick oats, too. Just remember to use plain oats, and not pre-mixed sweetened oatmeal packages. If you have a Vitamix, you can simply add the raw oats with the rest of the ingredients. If you have a standard blender, you may want to soak the oats in the water, a few hours or overnight in the refrigerator – use about 1 cup water to 1/4 cup steel cut oats. You could also make oat flour in a food processor by pulsing the oats until they’re very fine. The oat flour will blend more easily in a standard blender.

Green Smoothie Shooters

This morning I added 1/4 cup of steel cut oats (about 170 calories total) to this recipe, which makes 2 large smoothies (plus these two cute little shooters). In addition to the oats, this smoothie has 2 big handfuls of baby greens (kale, spinach, chard), 1 1/2 cups water, and 12 ice cubes. It’s got one peach, about a cup of pineapple, and 2 scoops of whey protein.

Yes, the oats add a few calories, but I think they’re worth it. Oats provide heart-healthy soluble fiber, which has been shown to lower cholesterol levels. Oats are also a good source of minerals and protein, and numerous studies have shown that oats have many health benefits.

Oats can be a good breakfast choice for diabetics, too.

For more information on how to incorporate green smoothies into a healthy diabetic diet, be sure to check out this article on the American Diabetes Association website.

For information on how you can register for the American Diabetes Napa Valley Tour de Cure 2014, please see here! Join me in Napa, California on Sunday, May 4, 2014 – take the ride of your life! If you want to help support my ride, please click here and make a donation. Every bit helps.

Click here for some more great nutritional and health information information about oats.

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Power Greens Smoothie

This smoothie is refreshing and light. The greens are very subtle, and the fruit adds a lightly tart-sweetness. It is very lovely and bright green – this photo really does not do it justice.

Power Greens Smoothie

1 1/2 cups filtered water
1 kiwi, peeled and halved
1 peach, sliced & frozen
1 cup fresh pineapple chunks, frozen
2 scoops whey protein powder
2 big handfuls of mixed baby greens (spinach, kale, chard, etc…)
8-12 ice cubes

Place ingredients except ice in the order listed in a large capacity blender, such as a Vitamix. Blend until smooth, add ice to reach your desired thickness.

This recipe makes enough for 2 large smoothies.

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Life can be so cruel sometimes … like when you’re sick on a perfect-weather weekend. I rode nary a mile this weekend, and barely made it to the gym at all this entire week. And if ever a Fall weekend was perfect for cycling, this was it. I even had to take a very, very rare sick day this week, and had to back out of volunteering to help with morning snacks for the Davis Bike Club’s Foxy’s Fall Century. A group of friends were having a special foodie event – I had to miss that, too! I did make my work event on Saturday, though – UC Davis Preview Day!

Matcha Smoothie

So, it turned out to be a pretty low key weekend, with some much needed rest at home watching reruns on the Food and Cooking channels, and hanging out with a warm cat on the couch.

This morning’s smoothie was very light and interesting with a matcha green tea whey protein powder. I whirled this in my Vitamix with about a half cup of water, 1/4 cup steel cut oats, a big handful of baby kale greens, a handful of frozen red grapes, about a half cup of frozen pineapple, and six ice cubes. This made a lovely green smoothie, and was delicate and lightly sweet.

I’ve finally got an appetite again, and tonight am preparing a Maple Mustard Herb Marinated Pork Tenderloin, with Roasted Herbed Potatoes, and Maple & Balsamic Roasted Brussels Sprouts with Apple.

Brussels Sprouts & Apple - ready to roast!

Maple Roasted Brussels Sprouts with Apple*

2 pounds Brussels Sprouts
1 large Gala Apple
2 tablespoons olive oil
2 teaspoons kosher salt
freshly ground black pepper
2 tablespoons real maple syrup
3 tablespoons balsamic vinegar

Preheat oven to 450 degrees Fahrenheit. Rinse and trim the Brussels Sprouts. Peel, core, and cut the apple into 8 wedges. Toss with olive oil, salt, and pepper. Roast about 20 minutes, to your desired tenderness. You’ll want to check them after about 10 minutes and give them a stir. This will help them to cook evenly. You can also cook these in a cast iron skillet.

While the sprouts are cooking, combine the maple syrup and vinegar. Bring to a boil and cook gently until reduced to a thick syrup. Watch carefully – it can go from perfect to too sticky in a moment.

Be careful to not overcook the sprouts. You can get a nice char, but don’t cook them until they’re soft. They’ll be bitter and nasty.

* inspired by this Weight Watchers recipe.

Purple, Gold, & Red Potatoes with Thyme & Rosemary

Herb Roasted Potatoes

1 pound waxy potatoes
Olive oil
Fresh herbs of your choice
Salt & pepper to taste

Half the potatoes, toss with the olive oil, herbs, salt and pepper. Place in a roasting pan. Roast until perfect.

If you’re pressed for time, you can par-cook the potatoes for about 7-10 minutes in the microwave. Cook them about halfway, then prepare and roast as above.

Maple-Mustard-Herb Roasted Pork Tenderloin

Pork tenderloin, about 1-1/2 pounds
about 1/4 cup fresh chopped herbs of your choice (I used thyme, rosemary, sage, and parsley)
1 heaping tablespoon coarse Dijon mustard
2 tablespoons real maple syrup
2 tablespoons champagne vinegar
1/2 teaspoon salt

Maple Mustard Herb Roasted Pork Tenderloin

Place tenderloin in a zip-top bag. Whisk herbs, mustard, maple syrup, vinegar, and salt together, then pour into the bag with the pork. Seal bag and give it a little shake to evenly distribute the marinade. Refrigerate for at at least 4 hours or overnight.

Roast or grill the tenderloin to an internal temperature of 155 degrees Fahrenheit.

I liked each dish individually, but all together on one plate the meal needed color. Hmm …

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Interesting ...

My ride was cancelled for wind this morning. It’s looking more like a trip to the gym and a nice walk later.

That didn’t stop me from a healthy start to the day. This smoothie may be a bit of an adventure for some, but it’s worth a try. I haven’t yet settled on a name yet, so for now…

Unnamed Smoothie

1 cup filtered water
2 scoops whey protein powder
1 fresh peach, pitted and quartered
1 fresh kiwi, peeled and quartered
2 cups honeydew (about 1-inch chunks)
1 big handful baby kale
1 cup red cabbage (about 1-inch chunks)
3/4 cup frozen pineapple chunks
8-12 ice cubes

Measure water into a large capacity blender, such as a Vitamix. Add ingredients in the order listed. Start on low speed, then increase to high and blend until smooth and creamy. For a thicker smoothie add ice cubes and blend until smooth.

Makes enough for two large smoothies packed with vitamins, minerals, antioxidants, protein, and fiber.

If you’re new to the vegetable-fruit smoothie experience and like a sweeter smoothie, you might want to substitute apple or pineapple juice for the water, or add a little honey or agave syrup.

Speaking of sweetness … later today I’ll be doing a bit of baking to send some goodies to Ohio: brownies, banana bread, and oatmeal cookies. I’ll post pictures.

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This recipe was inspired by a recipe I found online while working out at the gym. Yes, I was working out and researching green smoothie recipes – the joys of technology – some of the machines now have Internet! This is fantastic, because now I don’t notice the brain-numbing TVs with IQ-reducing shows and music videos. As I mentioned the other day, I’ve been doing lots of searching and reading about green smoothie recipes, and I’ve found some great ideas at this website, incrediblesmoothies.com.

A little tart ... a little sweet ... and super satisfying!

Magenta Mystery

1 cup filtered water
1 small banana
1 cup blueberries, frozen
1 cup pitted dark cherries, frozen
2 scoops whey protein
2 cups chopped red cabbage
8-12 ice cubes, optional

Measure water into a large capacity blender, such as a Vitamix. Add the banana, blueberries, cherries, whey protein, and cabbage in the order listed. Start on low speed, then increase to high and blend until smooth and creamy. For a thicker smoothie add ice cubes and blend until smooth.

Makes enough for two large smoothies packed with vitamins, minerals, antioxidants, protein, and fiber.

I am looking forward to getting some good cycling in again this weekend. Last weekend I got two great rides in for a total of 144 miles for the weekend. I’m hoping to do at least as much this weekend; the weather looks quite promising.

Have a terrific day … it’s FRIDAY!

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I am loving my Vitamix and have had a smoothie almost every day since I bought it. I’ve been doing lots of reading about smoothies, green smoothies in particular. There are so many recipes out there and the possibilities practically infinite. Just remember, though, that just because a smoothie is green, does not mean it is healthy, low fat, or low calorie. There are some extremes on both ends of the spectrum, so keep that in mind when you’re looking at recipes and what you ultimately want to gain (or lose) by drinking smoothies.

I have got to come up with some catchy names for my recipes, but for now, this will just be called a green smoothie. Sorry there is no photo; I’m a little rushed to get to work this morning.

This makes 2 large smoothies, so if you don’t have a large capacity blender, you’ll want to halve this recipe. Place the following items in your blender, in this order*:

1 cup filtered water
1 fresh peach, pitted and quartered
1 fresh kiwi, peeled and quartered
1 cup honeydew melon chunks
1 handful of baby carrots
1/2 cup frozen pineapple chunks
2 scoops vanilla whey protein powder
2 large fistfuls of baby kale greens
9-12 ice cubes

Start your blender on low, then increase the speed to high. Blend until smooth and creamy.

This smoothie is low fat and packed with essential vitamins, minerals, and fiber. According to this website (CalorieKing), this smoothie has only about 200 calories per serving, depending on the protein powder you’re using. It is light and refreshing, yet will keep you satisfied for hours.

*Placing the softer items in the blender first help the smoothie to blend more quickly. I suppose you could just pour the liquid in last if you want (it will naturally settle to the bottom).

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Grilled Avocado

That was a really long week. Now it’s time for some good grilling!

Grilling avocado works best with slightly under ripe avocados. Quarter, remove pit, brush with a little avocado oil, and sprinkle with a little salt. Set aside until ready to grill. Place directly on the grill grates to get beautiful grilling marks. They only take a few minutes on the grill and can easily burn, so watch these carefully. You just want to heat them through and soften them a bit.

Grilled Asparagus

Asparagus on the grill is amazing and so simple. Rinse and trim the stalks. Toss with a little avocado oil, season to taste with a little salt. Grill in a disposable aluminum pan on medium-low heat. They’ll get a nice char, but be careful to not overcook and they’ll retain a nice, bright green color. I will usually also season with a little lemon juice and lemon zest before grilling, and then toss with a little good, freshly grated or shaved Parmesan cheese, but didn’t have any on hand for this batch.

Grill-Roasted Yukon Gold Potatoes with Fresh Herbs

Wash and dry the potatoes, cut into even-sized chunks. Drizzle with a bit of avocado oil; season to taste with salt, freshly ground pepper, and chopped fresh herbs. Grill in a disposable aluminum pan until tender. You will want to move these around now and then to make sure they’re not sticking to the pan. You can make them crispy by turning the heat up a bit at the end to get a nice crust on them. These will take longer to cook than the asparagus and avocado, but cooking time will depend on the size of the chunks.

Turkey Burgers

Mix together 1 pound of ground turkey, fresh herbs, 1 whole egg, a handful or two of plain breadcrumbs, a drizzle of olive oil, a pinch of kosher salt, and a grind or two of black pepper. Cover tightly and place in the refrigerator for at least one hour. Shape into patties. Grill on medium-low heat until the internal temperature reaches 165-degrees. Cooking time will vary depending on the thickness of the patties, but plan for about 15 minutes on the grill.

So, to plan this meal, here’s your timeline:

1. Prepare the burger mixture. Refrigerate at least one hour. Remember to always wash your hands well with hot, soapy water after handling raw poultry, meat, or fish.
2. Prepare the potatoes, the asparagus, then the avocado. Set aside until ready to grill.
3. Fire up the grill and give it time to heat up. Actual time to reach temperature will depend on your grill.
4. Remove the burger mixture from the refrigerator, shape the patties and place on a platter and set aside. If you are not going to cook them within a few minutes, cover them and return to the refrigerator.
5. Wash your hands!
6. Place the pan of potatoes on the grill. For even cooking, make sure the chunks are in a single layer.
7. Place the burgers on the grill. Turn one time and one time only! Depending on your grill and grill grates, you’ll probably want to spray or wipe a little oil on the grates to help prevent burning. If you use ground skinless turkey breast (makes the best, healthiest turkey burger!), these are very lean and can stick. It’s worth it, though.
8. Check to make sure the potatoes aren’t sticking to the pan – turn them in the pan with a flat metal spatula.
9. When the burgers are done (internal temperature 165-degrees), remove from the grill. Place on a clean plate and cover with foil.
10. Grill the asparagus and avocado. Be sure to watch the avocado carefully. Place flesh side down first and turn when you have achieved lovely grill marks. Then grill briefly on the skin side. Again, cooking time will vary based on how firm the avocado is.

You can serve the burgers as is, or with the full works – bun, cheese, tomatoes, lettuce, pickles, condiments of your choice. These burgers, when seasoned well, are wonderful on their own, too, without all the fixings.

This makes enough for four servings. If you have leftovers, these all keep well refrigerated for a day or two. If you have leftover potatoes, asparagus, and avocado, think about how amazing these will be in a fritatta … but that’s another post.

Enjoy!

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I woke up to a chilly, very breezy morning in Davis, and we even had a bit of rain last night. It’s getting to be soup weather – just in time for Fall 2013 Quarter at UC Davis! This makes a large batch of soup and the leftovers will freeze well. This soup will be great fuel for studying, so load up on veggies this Saturday at the Davis Farmers’ Market and make a batch this weekend. Remember to freeze some individual servings to keep on hand for midterm time.

Beef, Lamb, Vegetable, & Barley Soup

1 tablespoon olive oil
2 large carrots, diced
2 large ribs of celery, diced
1 large yellow onion, diced
1 pound of lean beef, cut into about 1/2 inch cubes
1/4 pound lean lamb*, cut into about 1/2 inch cubes
1/2 to 1 cup each: peas, corn, string beans, (fresh or frozen)
2-3 cups of fresh baby kale, coarsely chopped
8 ounces of barley**
2 quarts of beef broth
1 28-ounce can of crushed tomatoes
fresh herbs, chopped (parsley, rosemary, thyme, etc.)

Hearty, nutritious, and delicious!

Clean and dice the carrots, celery, and onion; set aside. Heat the olive oil in a large stock pot. Add the carrots, celery, and onion and cook on medium-low heat until they’ve softened a bit. Remove from pot and set aside.

Depending on your pot, you may want to add just a touch more oil to prevent the meat from sticking. Increase the heat to medium-high and add the meat. You’ll want to brown it a bit.

Reduce heat to medium-low and return the carrot mixture to the pot. Add the remaining vegetables. If you’re using frozen vegetables, you’ll want to thaw and drain them a bit before adding to the pot. Add the barley and stir to combine.

Add the stock and tomatoes and give a good stir. Cover and cook over medium-low heat until the barley is tender. Give a stir now and then. A little bubbling is OK, but you don’t want this to boil; that would overcook the vegetables. Cooking time will be at least an hour, even if you use a quick cooking barley.

While the soup is cooking, prepare the biscuits. When I’m pressed for time, I like to use the Trader Joe’s multi-grain pancake and waffle mix as a base for biscuits. This makes a nice biscuit on its own, or you can easily dress them up with just a few modifications. I increased the amount of milk called for by about 20% and substituted about half of that with non-fat Greek yogurt. For flavor, I used olive oil and about 1 teaspoon of my favorite Herbs de Provence mix. Mix and bake as directed on the package. They had great flavor and a nice, tender crumb.

For my vegetarian and vegan friends – you can easily make this vegetarian or vegan. Simply omit the meat and use vegetable broth. For added protein, you could add beans, which combined with the barley will give you complete protein. For texture and flavor, some shiitake mushrooms would be fantastic.

* If you’re not a fan of lamb, then simply omit it.

** I used Trader Joe’s 10-Minute Barley.