Category Archives: Running

Strawberry Tabbouleh Salad + an early summer catch up

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It has been a while since I rounded up all the inspirations that are lifting me and the last couple of months, there has been much. I enjoy going back and reading my previous posts of these types, so in the off-chance you’ll enjoy any of these as much as I have, I’m bringing them to you here.

Otherwise, this strawberry tabbouleh salad is so absolutely delicious that I’m going to make it on repeat until the strawberries slow down. It just might be my new favorite spring meal.


Reading
:
Tender: a cook and his vegetable patch

Iron and the Female Athlete: This review article was an assigned reading from my micronutrients class this term. I am learning so much and I really appreciated delving more into the research on select micronutrients that I (and many others) struggle with.

When Times Are Tough

Sick, Again: This perspective on living with an invisible and life-changing disease is one I resonate with. I love how Tessa was able to write about her experience and ultimately perspective on living with Crohn’s Disease.

The Power of a Letter: I’ve been saving this story about Obama’s mailroom for months. Just thinking about it lifts me up when the politics/media cloud threatens to take over.

Listening To:
Let it Out Podcast with Jessamyn Olivia Stanley and my one of my favorite ladies in food, Sarah Britton.

Connie Chapman’s Podcast about Ditching the Victim mentality (ep #69): Find Someone to Call You Out on Your Bullshit.(!)

The Rich Roll Podcast with John Mackey: Whole Foods Market opened in our city about eight months ago and I still haven’t been as I try to shop at the locally owned natural foods stores as much as I can. I didn’t expect to enjoy so much of this episode, especially Whole Foods’ founder John Mackey’s perspective on business.

And also, the episode with David Clark. I think I listened to this one about four times over in the space of three days this last week.

Self Care:
Inspiration from Claire

Self Care, Two Ways

Let it Out: I bought this journaling book last year, also authored by Let It Out podcast host, Katie Dalebout. I’ve been returning to its helpful prompts lately as there is so much good stuff here.

Into the Woods: I’ve followed Aran’s beautiful blog, Cannelle et Vanille, for as long as I knew food blogs existed. I love that she shared this video of her experience with food, as a therapy to heal and where she was able to find community and connection. So much of this resonates with my experience.

Lastly, Pia’s beautiful wisdom on a postcard from my younger self:
Ten years on again, as I look back at my younger self…I remember asking myself at the time, when everything seemed so chaotic in my life… Would I be bold enough to pursue my own dreams? To live away from my family? To live differently to my family? Will I be ok when my mother dies? Will I become a mother?
Trust. Because, yes. I need to remember this every time I ask myself heart questions in times of messiness and chaos. “Trust. Because, yes.” 

 

Strawberry Millet Tabbouleh, serves 3-5
I am a big fan of combining cooked grains, beans, and whatever seasonal vegetables are on hand to make main-dish style salads that can also double as potluck or celebratory sides. This salad, though a complete deviation from the traditional middle eastern tabbouleh, was a recent favorite in our house. The addition of strawberries really takes it to the next level.

1 cup millet
¾ teaspoon cinnamon
½ teaspoon each cumin and coriander
2 cups water
3-4 green onions
1 pint strawberries
½ a bunch of radishes
2 cups cooked lima beans
A small handful of mint leaves, finely minced
A slightly larger handful of flat-leaf parsley, finely minced
¼ cup extra virgin olive oil
1-2 tablespoons red wine vinegar
Juice from one small lemon
½ to ¾ teaspoon sea salt and black pepper
1/4 cup dukkah seasoning, as desired

  1. Place the millet in a small saucepan and then add the spices and 2 cups water. Bring to a boil, reduce the heat to low, and then cover. Cook for 15-20 minutes until the water is absorbed, and then set aside to cool slightly.
  2. Thinly slice the green onions, strawberries, and radishes and add them to a large mixing bowl. Then add the cooked and cooled millet, beans, mint, parsley, oil, vinegar, lemon juice, and salt and pepper. Taste as you go and adjust seasonings as needed. Top with dukkah seasoning if desired.
  3. Serve chilled or at room temperature.

Healing Mineral Broth

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In honor of Earth Day, the Recipe Redux challenged us to show how we reduce food waste. Whatever you would normally toss, use it up. Share tips for reducing food waste in meal planning, prep, or using up scraps. 

One of the things I was most excited about when we bought our house was finally having the ability to compost because I hated having to put all my vegetable scraps in the trash. But I am also the least responsible compost-keeper. I have a one-two pile system going in the last owner’s dog run that I never turn, don’t add enough green to brown material to, and sometimes draw in little rodent creatures, as I’ve created their ideal habitat. It is fairly routine for William to remind me about how I need to turn/do something about my scrap piles and for me to nod along, I know, and then do nothing about it. This is definitely the case of liking the idea of something more than the actual process, and is just one more reason I would have made a terrible farmer.

Thanks in part to learning the benefits of making healing vegetable broth last fall in my cooking class, I’ve slightly reduced my critter-habitat production, as I’ve found another initial use for many of my scraps. But also, our neighborhood cat has now got my back. ;)

The recipe we learned was Rebecca Katz’s Magic Mineral Broth, which she designed to include vegetables that will provide minerals essential for their deep-healing effects. I’ve been given the recommendation time again this past winter to incorporate more broth, as I’ve needed to return to more specific gut-healing and immune-enhancing protocols than just eating my vegetables. Mineral broth is good for that but it is also rich in electrolytes needed for athletic recovery, nutrients essential for bone health, and lots of minerals that just about all of us could use more of.

What’s more, it can be made using vegetable scraps. Lately, that is what I’ve been doing, as I throw the kale, collard, and tough broccoli stalks in the freezer, along with onion, garlic, celery, and carrot bits and pieces until I’ve gotten a good-sized bag. Then I dump it all out into a large pot, add a few good additions along with water, and simmer away for a couple hours.

In addition to making sure my broth includes onions, garlic, or leeks, I always add a good pinch or small handful of kelp or one of its varieties. These are seaweeds that are themselves extremely rich in nutrients, but also add a real umami flavor that enhances the taste. And no, the finished broth does not have a seaweed/seawater flavor.

For more about the specific reasons vegetable broth can be so healing, check out these informative articles by Ally, Aimee and The Salt.

 

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Healing Mineral Broth, makes about 10 cups
The broth above is a deep purple because of the addition of purple carrot scraps. Use what you have, but tend for vegetables that will impart a mild flavor (less beets and nightshades, more onions, brassicas, celery, and carrots). Mushrooms would be lovely as well. Add the finished broth to soups, stews, instead of water in cooking grains, or simply for sipping on its own. It is tasty, I promise. 

8-10 cups assorted vegetable scraps
1-2 bay leaves
1-2 cloves garlic, peeled
1/2 tsp. dried thyme leaves or 2-3 sprigs fresh
A small handful of parsley stems
1 tsp. whole black peppercorns
a good couple pinches of kelp (I’m currently using wakame)
10-12 cups water

  • Add all ingredients to a large pot and bring to a strong simmer. Turn down, cover, and simmer for 2-4 hours, adding water if needed.
  • Remove from heat, allow to cool slightly, and then strain off the scraps (and compost if you can).
  • Store any broth that won’t be used within a couple days in glass jars in the freezer.

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Herbal Allies // Turmeric Lassi

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I finished my fourth term in nutrition grad school last Friday. I haven’t shared much about it here but this last winter has been intense. It was the best yet in terms of how much I’ve enjoyed the content and knowledge I’m acquiring. It has been a long haul though and because it coincided with tax season (for William) and spring marathon training for me, life has mostly consisted of attempting to completely fill up my brain with tough biochemical and physiological concepts and then subsequently trying to turn it all off, unplug as much as possible, and just run.

Motivation for any sort of inspired eating kind of went by the wayside. And I never realized how much being able to share just one meal a day with my favorite human is helpful for me to maintain a healthy relationship to food until he worked the craziest hours. Turns out, I’m equally good at doing the same when he wasn’t around to stop me.

It is time for a short stint of rest and focusing on other projects now, for the both of us.

Did I tell you I (of course) chose the longest concentration option of my nutrition program? I am focusing on herbal medicine as a component of clinical nutrition. Back in early 2016, I spoke to why I hadn’t enrolled in the nutrition program at my nearest university and really searched around for one that fit, that merged my interest in herbal medicine, ancient healing modalities such as Traditional Chinese Medicine and Ayurveda, and had the rigorous scientific component I was craving. The program I ended up with fits me so well. I’ve pretty much loved every class, even as the content has gotten much more technical. The herbal classes, while still plenty intensive, have been welcome to continue engaging in creativity with the content I’m learning during this time.

One of the practicing herbalists in my program taught me early on that specific herbs will speak to us, we will develop an affinity for them, and we should trust that. Cinnamon, ginger, and turmeric are my little trinity that ‘speak to me’ the most and I find myself adding them to meals and drinks on a fairly daily basis. I’ve shared about them more than once before in Turmeric Ginger Seed + Nut Bars, Tahini, Date + Turmeric Bars, and my Good Energy Maca Latte.

Now that the weather has warmed a bit too, I’m more inclined to incorporate cooler, smoothie-type snacks and mini-meals into my routine. This Turmeric Lassi is my longtime go-to smoothie when I feel like I need a refresh/mix up in my eating patterns, and I often reach for it during an interchange of seasons. With this stint between school trimesters and welcoming William back to regular dinners at home, it’s definitely a new season for us.

 

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So what is so great about the common herbs/spices in this recipe?

Cinnamon // While most of us know cinnamon as the comforting and feel-good spice for baked goods, there’s actually a fair bit of evidence to suggest cinnamon can be used in higher, medicinal doses to improve blood sugar imbalance in type 2 diabetics. That isn’t why I enjoy it, however. I like it because it is warming, stimulating, and improves circulation. Plus, it simply tastes and smells delicious.

Ginger // Common fresh or dried ginger is exceptionally beneficial in controlling inflammation and muscular pain, increases circulation, and also aids in digestion. Like cinnamon, it is a warming and pungent spice, and I particularly enjoy it both through the winter and on chilly spring days.

Turmeric //  One of the current “superfoods,” turmeric has been used for centuries in Ayurvedic medicine. Much of the recent research points to it as a highly beneficial nearly catch-all herb, but it is most often associated with controlling inflammation and therefore improving joint and muscular health. The thing about turmeric that is not often shared, however, is that the beneficial curcumin compound it contains is exceptionally difficult to become bio-available in the body. Taking it with a small amount of ground black pepper and with another ingredient that contains fat helps turmeric work its magic in our systems.

Rosehips // The berries from wild dog roses are among nature’s richest and most-potent sources of Vitamin C, the vitamin we all associate with improving the immune system and warding off illness. It is a good herb to add in any time physical or mental stress is high.

 

Turmeric Lassi, makes 1
The spices here are in a higher, more medicinal dose than might be used in a standard smoothie recipe. I enjoy them but if you’re a little wary, begin with less and add more as desired. Though I make this with either applesauce or a banana, (and sometimes both instead of yogurt), I enjoy this more with applesauce. Using a banana will result in a sweeter smoothie if that’s more your interest. The photo above has a teaspoon of elderberry syrup swirled in for even more immune-enhancing effects. Elderberry is a tasty option for including if you feel a seasonal cold coming on. 

3/4 cup unsweetenened applesauce or 1 frozen banana
3/4 cup unsweetened plain coconut yogurt
1/2 – 3/4 tsp. ground ginger
1 – 1/2 tsp. ground turmeric
1/4 tsp. ground cinnamon
dash of ground black pepper
1 tsp. rosehips powder
1 tsp. vanilla extract
1 tsp. chia seeds
1 oz. fresh lemon juice (about 1/4 of a large lemon)
sweetener to taste, if needed (honey, maple syrup, powdered stevia leaves, etc.)
1 tsp. elderberry syrup, optional

  • Add all the ingredients to a food processor and puree until smooth. Serve immediately or chill in the fridge for 30 minutes to an hour to allow the chia seeds to thicken it up a bit for a smoothie bowl.

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