Easy does it

We all find it difficult to take it easy on ourselves- myself included; Apologies to any coach I've ever had, I know I can be as thick as a doorstop.

Going hard on EXCITEMENT

While starting to feel anxious about my daunting list of nothingness I had to make up and then annihilate today,  I stumbled on this article about unnecessary battling. If you ever find yourself wanting to really sock it to yourself on an easy day, eat less than you should for the simple exercising of will power, remember you may need that strength for something bigger tomorrow.

http://www.lifehack.org/articles/lifestyle/30-things-you-should-stop-putting-yourself-through.html

Roasted Health and Heartiness

Roasted Beet and Winter Vegetable Soup

I love the girls I coach dearly. They inspire and motivate me to be a better leader, a better athlete and a better coach. They have however, been feeling fairly lousy. Given the fact that they are sleep-deprived college students that are under a consistent amount of ever building stress- it should come as no surprise that many of them have gotten sick.

Although its rumored that sharing is caring, I would prefer to have opted out of this one. I woke up one morning more congested than Downtown Boston on a Friday.Mucus was omnipresent and in short, I wanted to curl up in a ball and melt into my bed.

So, what did I do? I went home and made soup. The kind of healthful and and clearing presence that would allow me to breathe again. Math was never my favorite subject, but food equations make perfect sense to me.  Beets+Ginger+Miso+Lemon=Feel better fast.

Beets are rich in calcium, iron and vitamins A and C, an excellent source of folic acid and a very good source of fibre, manganese and potassium. Its known as a detoxifier of the liver and a multiplier of white blood cells. Their job? Killing off sick, abnormal I’m going to make you feel like poop sick cells.

Ginger is an antihistamine and decongestant. Stuffy nose no more!

Miso, the rather reddish looking paste that is synonymous with Asian food, is a probioticc. That means intestinal flora are kept happy and healthy and it will clear out any foreign and ill desired invaders.

In case you were wondering, I feel completely better-not even 48 hours later.

Ingredients:

Ginger and Beets are Meant for Each Other

1 Medium Squash

3 Medium Beets

1 White Onion

Cinnamon 

Lemon Juice

Fresh Thyme

Olive Oil

Salt

Pepper 

One Box of Whole Foods 365 Miso Broth

1/2 Inch piece of ginger grated

Aluminum Foil

1. Oven to 425, place aluminum foil on pan (you’ll thank me later when the clean up is quick)

2. Slice squash or other root vegetable into 1/4 inch rounds, drizzle with olive oil and salt and pepper

3. After washing beets drizzle them with Olive oil and wrap in Aluminum foil

5. Squash rounds- 5 minutes per side, beets roast for 50 minutes to 60. Check for Doneness by stabbing it with a fork and knife- it should easily sink into the beet.

6. While those are roasting, dice your onion. Drizzle a medium sized to large pot with a tbs of olive oil on medium high heat. After about three minutes, or when you feel the heat coming off of the pan, sauté your onion for 5-7 minutes. 

7. Grate your ginger right into the pan and sauté with onion.

8. Remove pot from heat,  and squash from the oven.

Go do your laundry while the beets take their sweet time. 

9.  Chop the beets roughly (no need to remove the skin- packed with nutrients) and add beets and squash to the pot along with a tsp

Add box of Miso broth, and bring to a gentle boil. Turn the heat down and let simmer for 10 minutes.

10. Using your food processor or preferably immersion blender, puree until soup reaches desired consistency

Finish with cracked black pepper, squeeze of lemon juice and a knob of goat cheese for pureed perfection

*Toasted almonds or pecans also make for a great crunch

Algae to the Rescue

Grind, Definition. Mile 9 of a 15 mile run, hour 3 of an 8 hour car ride. These are points in a journey when the strain of what is to come seem insurmountable. Of late my days have seemed similarly Sisyphan, a perpetual struggle through a pile of tasks only to realize that the next day simply holds the same daunting list as the one that preceded it. Coach, bake, tutor, write run. Rinse, Repeat.

For a time, I enjoy the battle. I relish in the exhausted satisfaction of collapsing into bed, spent by the labors of my day. The only way I make it through these long days is properly fueling myself with healthful food. Some days it can feel like a its own battle as I spend a half an hour preparing each meal for the next day. But as Benjamin Franklin said, “Failure to prepare is preparing to fail.” 

Fingers, toes and hamstrings crossed, I haven't gotten sick (Alto Cinque to a blueberry packed breakfast), the team I coach has been improving steadily and significantly and for the most part my body has stayed unbelievably healthy. With a few food allergies to maneuver however, ensuring I consume sufficient protein can be challenging. 

Looking for non-meat protein sources is tricky thanks to the cacophony of fitness, nutrition, athletic, emotional, spiritual, pathological and otherwise-ical experts that are constantly informing the public about their latest dogma. “Eat more almonds, more red meat, lamb, bison, heck even…bacon covered kale” http://www.yummly.com/recipes/bacon-cooked-kale. 

Well looking at things realistically, vegetables good? Yes. Protein needed? Yes. So low and behold I found something edible that satisfies all of these demands. Enerybits. Yup, these power packed tablets are straight algae.  Algae has the highest concentration of protein, chlorophyll, beta carotene, antioxidants and vitamins with health benefits that include increased energy, reduced blood pressure and prevention of colds. Its grown and not manufactured in a lab so rest assured the FDA isn’t going to come asking you questions about doping. Only power that you are working with here is that of Mother Nature.

Handfulla Pie

There are times when slow, methodical work are necessary; care and dedication need apply. Working in the food industry has bestowed a serious appreciation for those who relish this type of work.  

In all honesty, there are times when a slapstick breakfast of fruit+bowl+milk+granola= answer to life. There are times however, that  that thoughtful, careful production, makes consuming the end result lip smackin’ satisfying.

At Violette this week, we have been product testing for Bob’s Red Mill by using their Gluten Free Pie Crust Blend. This product is perfect for the days when you want the taste of time with none to spare.

Our head baker Jae rolled out dough until her triceps threatened mutiny. Inside the tender, layers of dough a hearty dollop of homemade nutella lay. In case that wasn’t good enough, I drizzled them with 70% organic dark chocolate after they came out of the oven. The USB sized hand pies were then happily delivered to unsuspecting customers at local Market Baskets.

The multi-step methodology of pie making is beautiful; Bob’s Red Mills pie mix offers allergy sufferers the opportunity to sink their teeth into slow and into the satisfaction of delayed gratification. Nothing tastes sweeter than the fruits of your own labor…especially when it’s stuffed with Homemade Nutella!

Piet Mondrian Would be proud of those lines

Nutella Hand Pies

1 Box of Bob’s Red Mill GF Pie Dough or GF Mix of your own blend

2 eggs

Homemade Nutella

2 Cups of Hazelnuts

1 Cup Cocoa Powder

1/2 Cup Organic Cane Sugar

Olive Oil

First take your hazelnuts and roast them. Thats about 8-10 minutes in a 300 Degree oven until the skins are coffee brown or blackened. Appreciate that they look slightly like a bum.

Once out of the oven you can roll off the the skins in a dry towel with a vigorous rub, or freeze them until you are ready to make the dough!

Naked hazelnuts in hand, pop them in a food processor, process them for a minute. Add your sugar and cocoa powder and process for another minute. 

Then drizzle the olive oil in until you have your desired consistency. I usually shoot for 2-3 tbs!

Now you have the stuffing for your dough.

Preheat your oven to 325 and place parchment paper on a baking sheet.

Make the dough according to the box descriptions and roll it out until its the thickness of a CD case. Then use a circular cutter, or a glass dusted with the GF flour mix to cut the perfect hand pie sized pieces.

Plop a tablespoon of nutella into each hand pie and fold the dough over the filling like a taco. Then take a fork or your fingers and press down the edges (think vacuum packed!)

Now grab your eggs and crack them into a bowl and slightly beat them with a fork. This is your egg wash. The protein in the eggs is what browns up the pies so nicely and makes them look simply irresistible.

Then these guys get popped into the oven for 8-10 minutes. From working both at Flour (where I baked off their homemade poptarts) and at Violette, I have learned that pastry dough needs to be a deep golden brown before its done. You are looking for the color of a paper bag at the edges and a sand color in the middle.

Once they reach their golden glory, take them out and let cool for 5-10 minutes. They will be delicious eaten as such but to go the extra mile, pop them in the freezer for 10-15 minutes.

While they are chillin’ melt some dark chocolate. 30 second blasts with a strong stir after each one until the chocolate is liquid (duh).

The way you drizzle the chocolate is up to you. Spoon, fork, parchment paper cone.

Grab the hand pies out of the freezer and drizzle to your liking!

Corner-copia (Oh I went there) of hand pies

Hazel Apple Snackin' Cake

Who doesn’t love apple season? Although the triteness of the phrase threatens me with asphyxiation, I fold to the pumpkin, apple and “OMG I would love a cup-of-something-warm” bacchanal that rages from September to November. Le sigh.

Amidst the glut of fall sponsored babble, memories of Flour quietly flood my thoughts. The hyperextension of bowl scraping and the shrieky accolades of bite sized critics cheered me then and now.During my shifts, the last 3 items on my mise-en-place, prepping twice baked croissants, pulling quickbreads and undirtying my surroundings tapped the well of Herculean resilience that I only have experienced while racing. The imminent finish line promises reprieve, brain off push on.

So this apple cake is a Namaste to the Vegan Apple Snacking Cake, part of my ritual bread pull, that was the hot air to my deflated energy. Thanks bud.

My apples are courtesy of Brooksby Farm- Tis’ the season! Go Pick while the going’s great!

Pro-Baker Tips

• This is an oil cake Beurre? Non, merci Beaucoup! The oil coats the flour so that the gluten does not activate, maiming your well-intentioned efforts at a tender crumb.
• This beauty is gluten free, dairy free, refined sugar free and vegan. It just tastes so good you won’t have to tell your samplers about its components. It’ll be our clean little secret.

Serves 8-12

This is a hug for your soul and your stomach.

3 Cups of All Purpose Gluten Free Mix I use the ratios Shauna gives at Gluten Free Girl  (You could also use AP Flour or a Mix of WHole Wheat and AP)

1/2 C Vegetable Oil

3 tablespoons of ground flax

1 C of Nayonaise Light (You could simply add 1 1/2 C of Vegetable or other Neutral Oil)

1 C of Sucanat

1/4 C Agave Nectar Light

1 tsp Salt

1 tsp Baking Soda

1 tsp Vanilla

3 Cups of  Peeled, Cored and Chopped Apples (I used Cortland, Gala and Macintosh)

1/2 Lemon

Poppy Seeds

Optional But strongly suggested Add-ins 

1 Cup of Nuts (I used Hazel) 

1 Cup of Raisins or Currants

1. Preheat oven to 350. If you have a silicone bundt pan like the one I used, no need to grease it. Otherwise, grease your pan de choice.
2. Beat the Oil, Nayonaise and Sucanat In a stand in Mixer for 5 minutes. Use your stove timer. It should be the color of caramel and the texture of hand lotion when its done.
3. While this is beating, flax egg time: Add your three tbspoons of ground flax to a bowl. Then add three tablespoons of water for each tablespoon of flax (So 9 tbs total) Stir with a fork until uniform in texture. Add your generous tablespoon of vanilla extract to the egg mix.
4. Add egg mix to the mixer and mix for 1 minute until uniform in texture. Squeeze your lemon into the wet mix making sure to prevent seed paratroopers that want to hop into the bowl.
5. Assemble the dry ingredients in a separate bowl. Remember when adding the flours scoop from the container and level it off with a knife or spatula. You want it fluffy, not packed in! Add the spices to the flour and whisk. 
6. Add the dries to the wet in 3 additions. Add some and let incorporate and repeat. After you add your last of the dry, stop the mixer
7. After scraping the paddle attachment, use a spatula to finish off mixing. This prevents over beating and ensures that you discover any hidden agrocrags of flour at the bottom of your bowl. 
8. Add your nuts, raisins, and poppy seeds. Mix with spatula.
9. Transfer the mixture to your pan-in-waiting. Bake for 1 hour and check for doneness with a toothpick. It should come out clean. Cool the cake in the pan on a cooling rack before attempting lift-out. 

Serving Suggestions: A swipe of almond butter, coffee and the latest New Yorker. 
Or just a giant slab with coffee will do.

The Better Way to Eat Bread

Do they make bloggatory metamucil? If so, I need it because my regularity is STRUGGLING.

So I need to solve for the variables which equals me posting pictures and giving you my recipes more often. Is it three times a week? Maybe. 

But you have a right to know about what I've been doing in my kitchen. Becuase it's oh so magical. As we speak, a gluten free honey kissed loaf of bread is baking. Why?

Because I am sick of it. I am absolutely exhausted by the crap I am supposed to buy in the freezer at the grocery store. And don't get me start on the down right tomfoolery of paying $8 dollars for it.  I don't have a lot of time. Neither do you. But there is an innate peace, an innate happiness in a warm piece of bread, with puddly butter and a knife. Waiting for you to sink your teeth into.

Can that come from a freezer? Forgive me, but I am calling BULLSH*T on that claim.

I recently returned from a trip to Ireland and Germany where I was absolutely blown away by the quality of their gluten free baked goods. The bread was not found in the freezer and it was soft, filling and most importantly cravable. 

My hands down favorite was by a small local chain called Jam in Kenmare. Co Kerry. I was lucky enough to be in this tiny town for their second annual food festival. Local honey, meat, cheeze, fudge, and artisan bread makers lined the streets.

I bought an amazing pickled beet compote from this one

Cupcakes from Cupan Tea 

Chefs from near and far hosted demos and "little chefs" workshops were given so local children could get involved in the festivities. Along with my aunt, cousin and a few of her friends, we attended a cupcake frosting workshop in the Jam production kitchen. It truly made me yearn for my days rolling cookies at Flour, with Sarah P and Sarah M throwing jokes and advice my way.

My Cousin and her friends with their winning Cupcake Decorations

In honor of Jam and fighting the plague of bad bread here is my honey kissed loaf recipe.

Note: I am a huge advocate of baking by weight (less clean up!) so I will be giving most of my measurements by gram but the smaller guys will be in standard measures

200 G Almond Flour

150 G Coconut Flur

100 G Teff Flour 

50 G Chickpea Flour

This is a very variable mixture. Shauna explains how you can play with flours over Here

1 tsp xanathan gum

1 tsp sea salt 

1/4 C coconut oil or extra virgin olive oil

1/4 cup honey ( I used TJS raw organic)

1/2 C warm water

Mise-

- Bowl (large)

-Whisk

- Scale

-Smaller bowl to Measure Dry Ingredients

-2 other small bowls 

-Cup Measures

-Teaspoon Measures

- Loaf Pan

-Parchment Paper

-Pam Spray or Butter spread 

Get Cracking-
1. Take your yeast and nestle him in a bowl with the 1/2 in 115 degree warm water (You will say how the heck do I know what 115 degrees feels like?- Friends a digital thermometer is as cheap as 5.00 at sur la table- Bread is a sassy minx and very temperamental- make the sacrifice)

------Turn oven on to warm- about 250 is great--------

2. Mesure your dry ingredients from their containers into a smaller bowl on your measuring scale

3. Dump those guys along with the salt and xanathan gum into the mixing bowl and whisk together

Beat Me Up!

4. Crack your eggs into a small bowl and whisk them together with the oil and honey

5. Make a crater in your dry ingredients 

6. Add your yeast and water slurry. Whisk.

7. Add your egg mix. Whisk.

8. Add your water by tablespoon until it becomes the texture of a dough

9. Spray your loaf pan with non-stick spray and fit your parchment paper right in there

10. Take your happy dough ball and plop him right in the loaf pan. I used the hood rat method of using a can to smooth out the edges on the bread. Take the time to do this. No one likes a craggy loaf of bread

Pop that guy in your warm oven and let it hang out for 45-50. 

Turn the oven on to 350 and bake for 25 minutes. Turn 180 degrees. 25 minutes more.

There you have it. 

Just the way I like it. Warm from the oven with a drizzle of Agave and a touch of Sea Salt.

Pretty Picky

For most of my short existence, one could say I have been a picky eater. Like a rogue piece of toilet paper stuck to a shoe, this reputation is one I cannot seem to shake. As a youngin', my lunch du choice was a plain bulky roll, a member of the 'itos family (Doritos, Cheetos or Fritos) and a fruit snack, preferably shark bites.

Pb &J? No way. Deli meats and cheese? Dream on. Leftovers? The possibility leftovers from my chicken fingers and fries was about as high as an ant's step stool. My nutritional choices were by no means was a result of my mother's cooking or inability to prepare good lunches. She just needed to feed me and this was it in terms of my culinary range.

I kept up this heartily nutrient filled diet throughout high school. Bread rolls at NDA, shaped like the tower tops at the Kremlin, were my standard go-to. Unless it was CFD or Chicken Fritter Day- then all bets were off and I would be running to the cafeteria after my last pre-lunch class. Steal off my plate? You were asking to be stabbed with a plastic fork. Apparently I missed sharing class in kindergarten.

College came as did the wide open glories of a meal plan and a dining hall. For most students,  this means the fast track to 15 but for me, I started to branch out and try new things. If I hated it? I could dump it and get something I wanted. Slowly but surely I started liking wild and crazy new foods. The breakthrough? A salad of simple greens and balsamic vinaigrette at a friend's house sophomore year. Holler at the Shen household for getting me to eat my first greens.

Now, I am a different kind of picky. 95% of what eat has become fruits and veggies- the crazier the better.  I will eat anything if it's green and coming from the ground except for a very select few instances. These instances are pre run and pre race. As any runner knows the stomach can be a demanding and debilitating mistress. She can riot with dairy, cause a fiber induced maelstrom and just make you miserable if she is disrespected.

That friends, is why Picky Bars are awesomesauce. For those with sensitive stomachs, food allergies and taste buds, these bars are absolutely spot on for pre and post race, breakfast, snack time and well any time. I don't get the same chalky mouth feel a la protein bars because they are made with real food things. Peanut butter- check. Almond Butter? Yup. Hazlenut-chocolate and Caffeine- Oh smooth caffeinator get into my belly. Soy lechitin-yogurt but not yogurt coating? Nope. Strange granulated rice esque type crisps that I don't actually know what you are? Thankfully not. And did I mention they have five delicious flavors...one of which includes caffeine? Oh yeah. And now that its hot, I have been nestling them in the ice tray for a cool and tasty treat when I get in from my runs. So this time I will own my pickyness. I want something delicious, made by athletes for atheltes. And I want it right now. Thank you very much.

                                      Who needs Patron on Ice when you have Pickys on Ice?

 Check em out for yourself, I promise it keeps the digestive dictator completely happy!

http://pickybars.com/