Just in time for the Holidays, sports nutritionist Nancy Clark has delicious ideas for healthy homemade food gifts from your kitchen!

Who doesn’t like a yummy gift of homemade food! Whether you give a certificate for breakfast in bed or fill a tin with trail mix, food gifts are welcome treats for hungry athletes. These suggestions are sure to please anyone!

Oatmeal Pancakes

The pancakes are light and fluffy prizewinners. Yum!!!

• 1/2 cup uncooked oats (quick or old fashioned)
• 1/2 cup yogurt (or milk + 1/2 tsp vinegar)
• 1/2 to 3/4 cup milk
• 1  egg (or 2 egg whites), beaten
• 1 tablespoon oil, preferably canola
• 2 tablespoons packed brown sugar
• 1/2 teaspoon salt, as desired
• 1 teaspoon baking powder
• 1 cup flour, preferably half whole-wheat
• Optional:  dash of cinnamon

1. In a medium bowl, combine the oats, yogurt, and milk. Set aside for 15 to 20 minutes to let the oatmeal soften. 2. When the oatmeal is through soaking, beat in the egg and oil; mix well. Add the sugar, salt, and cinnamon, then the baking powder and flour. Stir until just moistened. 3. Heat a nonstick griddle over medium-high heat. 4. Pour about 1/4 cup batter onto the griddle per pancake. Turn when the tops are covered with bubbles. 5. Serve with syrup, applesauce, berries and/or yogurt. Yield: 6 6-inch pancakes  About 330 calories per 2 pancakes 57 g Carb, 10 g Pro, 7 g Fat From Nancy Clark’s Sports Nutrition Guidebook (www.nancyclarkrd.com).

Carrot Apple Muffins

These muffins are hearty and moist. Enjoy them plain or with peanut butter.

• 1 1/2 cups flour, preferably half whole wheat
• 1 1/2 cups dry oats, blenderized into “flour”
• 1/2 cup brown sugar, packed
• 2 teaspoons baking powder
• 2 teaspoons baking soda
• 1/2 teaspoon salt
• 2 teaspoons cinnamon
• 3/4 cup milk
• 2  eggs, beaten
• 1 teaspoon vanilla
• 1 1/2 cups shredded  carrots
• 1 1/2  apples,  peeled and shredded
• 1/2 cup raisins
• Optional:  1 cup chopped nuts

1. In a medium bowl, mix flour, oat bran, brown sugar,  baking powder, baking soda, salt, and cinnamon. 2. Add the beaten eggs, vanilla, and milk; then the carrots, apples, raisins, and nuts. Stir gently until blended. 3. Prepare muffin tins with paper cups (treated with cooking spray for best results). Fill the muffin cups full. 4. Bake in preheated oven at 350º F for 15 to 20 minutes. Test for doneness with a toothpick.   Yield: 18 medium muffins (or 12 large) About 125 calories per medium muffin 25 g Carb, 4 g Pro, 1 g Fat From: Food Guide for Soccer: Tips and Recipes from the Pros (www.nancyclarkrd.com).    

Sugar and Spice Pecans

Pecans packaged & ready for delivery

This snack has everything your taste buds could possibly want: sweet, spicy, salty, and crunchy. Toast up a batch, put them in jars, tie on ribbons. Voila, a gift worth fighting over!

• 1 egg white
• 1 teaspoon water
• 1 pound pecan halves (about 4 1/2 cups)
• 1/2 cup sugar
• 1 teaspoon cinnamon
• 1/2 teaspoon salt, preferably kosher
• 1/4 teaspoon allspice
• 1/8 teaspoon cayenne pepper

1. Preheat oven to 325 degrees F. 2. Lightly coat a rimmed baking sheet with cooking spray. 2. Whisk together the egg white and water in a large bowl until well blended. Add the pecans and toss to coat evenly. 3. In a separate bowl, whisk together the sugar and spices, then sprinkle it over the nuts. Toss until well coated. 4. Spread the pecans in a single layer on the baking sheet, and bake until the glaze is crisp and golden brown, 15 to 18 minutes. Cool completely and store in an airtight container. 16 servings (1/4 cup) About 220 calories per serving 10 g Carb, 3 g Pro, 20 g (healthy) fat From: No Whine With Dinner.

Crunchy Trail Mix

This is a perfect snack for calming the afternoon munchies. Sweet, but not too sweet.

• 3 cups oat squares cereal
• 3 cups  mini-pretzels, salted or salt-free, as desired
• 2 tablespoons tub margarine, melted
• 1 tablespoon packed brown sugar
• 1/2 teaspoon cinnamon
• 1 cup dried fruit bits, raisins and/or slivered almonds

1. Preheat oven to 325 degrees F. 2. In a large resealable plastic bag or plastic container with a cover, combine the oat squares and pretzels. 3. In a small microwavable bowl, melt the margarine, then add the brown sugar and cinnamon. Mix well, then pour over the cereal mixture. 4. Seal the bag or container and shake gently until the mixture is well coated. Transfer to a baking sheet. 5. Bake uncovered for 15 to 20 minutes, stirring twice. 6. Let cool; add the dried fruit; store in airtight container. 10 servings, About 200 calories per serving 40 g Carb,5 g Pro, 2 g Fat   Recipe courtesy of the American Heart Association (www.deliciousdecisions.com) From Food Guide for Marathoners: Tips for Everyday Champions by Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) helps both casual and competitive athletes enhance their health and performance. Her practice is at Healthworks, the premier fitness center in Chestnut Hill MA (617-795-1875). Her Sports Nutrition Guidebook and food guides for runners, soccer players, and cyclists offer additional information. They are available at her website. See also her Sports Nutrition Workshop site.  Check out Nancy’s app with Recipes for Athletes ($2.99).

Are you headed to a holiday party and need to take a little something along?  Or maybe you are in for the evening and you just need a snack to get you through.  Ellen has come up with the perfect lower calorie alternative to the “high calorie” treats of the Season.  She likes to put this spread on a toasted whole wheat bagel and top with fresh tomatoes and avocado!

 When we prepared the recipe here at the C&S Kitchen, we served the hors d’oeuvres on water crackers and pita bread.  Now it’s time for you to spread it on!!

Happy Holidays!!

Fava and Garbanzo Bean Spread

Makes ~6 – 1/3 cup servings

INGREDIENTS:

•  1 can fava beans
• 1 can garbanzo beans
• ½ teaspoon Garlic Salt
• 8 ounces chicken stock
• 1 teaspoon crushed red pepper (or more….if your palate likes things spicier)
• 1 teaspoon ground black pepper
• ¼ cup olive oil
• Garlic – 3 or 4 cloves – crushed

PREPARATION:

Combine all ingredients in medium sauce pan – about 2 quart size works best.  Heat on medium-high heat until mixture boils.  Reduce heat and let simmer for about 30-45 minutes until most of the liquid is absorbed and beans are cooked through.  Stir regularly, making sure bottom is not burning. Cool mixture for about 10 minutes and then mash beans with masher to desired consistency (I like mine mashed up good). Spread can be refrigerated for up to 1 week and used as topping for bagels, dipped with pita chips, in sandwiches, etc.

Fava & Garbanzo Bean Spread with a touch of "red & green" - the perfect holiday hors d'oeuvres!!

]]> http://cycleandstyle.com/2011/12/fava-garbanzo-bean-spread/feed/ 0 http://cycleandstyle.com/2011/10/spiced-comfort-drink-for-a-cold-day/ http://cycleandstyle.com/2011/10/spiced-comfort-drink-for-a-cold-day/#comments Sat, 15 Oct 2011 04:03:14 +0000 Tara McKee http://cycleandstyle.com/?p=10615

Ah, those beautiful fall days! It’s the absolute best riding weather of the year! Sometimes the weather is a little unpredictable or we stay out longer than we intended and before you know it, the weather has turned on us and it is a cold ride home. After some rides my friends and I get so cold, we use hair dryers in an effort to warm our toes! It’s days like this that you want something warming to take off the chill and yet, delicious enough to celebrate the day! You may have tried a Chai Latte at your local coffee shop, but it is so easy (and much less expensive) to make at home! It can be slowly heating while you take a quick shower and put on some dry clothes!

Chai Tea

Chai tea is made up mostly of spices, some of which are spices that were, according to tradition, best for warming you up during cold weather. Chai tea spice blends vary across India and many families have their own blends. It is truly an easy thing to customize according to your taste. You can make your own spice blend now, store in an airtight container and keep it handy all winter so you can easily make your own Chai Latte. This recipe is essentially for a hot spiced milk drink that is mixed with tea (herbal, black or green.) Just one buying tip: try to get your spices at a place which sells in bulk…or if you have one near you, World Market has reasonably priced spices.

Chai Tea Spice Blend

Start with these essential spices:

• 5 tablespoons green cardamom pods
• 2 tablespoons whole cloves
• Cinnamon sticks – about 6-8 sticks, 2” long each

Mix in these spices, but feel free to tweak as desired:  Ginger & black pepper are considered appropriate for cold weather as they are “warming spices.”

• 1 tablespoon coriander seeds
• 2 whole star anise
• 1/8 to ¼ teaspoon black peppercorns (Or just grind with pepper grinder)
• 1/8 to ¼ teaspoon whole allspice

Add after the toasting: add 1-1/4 teaspoons ground ginger

Combine all of the ingredients except the ginger in a non-stick ungreased heavy skillet. Over low to medium heat, toast the spices lightly for about 3 minutes, until fragrant.

Add the ginger and blend. Now you have to pound everything briefly, just enough to crush the spices coarsely. A mortar and pestle are ideal for this, but you can do it in a spice/coffee grinder, or put the spices in a plastic bag and pound with a mallet or rolling pin. Transfer to an airtight container such as a small glass jar where they’ll keep nicely for about 4 months in your cupboard.

*Other additions to your blend can include: dried orange or lemon peel, fennel, nutmeg.  A touch of vanilla or almond flavoring is also nice and can be added to the brewed tea.

Directions for Brewing Chai Tea:

•  1 cup milk
•  1 cup water
•  1 1/2 teaspoons Chai Spice Mix
•  2 teaspoons brown sugar or honey (more or less according to taste)
•  1 bag of tea (your choice–see below)*

Combine milk, water,  Chai spice mix and brown sugar or honey to taste  and your preferred bag of tea  in a saucepan.  Bring to a gentle simmer and then turn the heat down to the tiniest flame and continue to heat at a low simmer for 10-15 minutes. Strain out the spices and tea bag with a strainer and discard.

If you like it foamy, use a whisk to whip the mixture until frothy before serving.   Sprinkle with nutmeg or cinnamon if desired.

*Teas that go well with this include chamomile, orange or spicy herbal blends as well as (the traditionally Khasmiri) green tea. My favorite herbal tea to blend with this is Celestial Seasonings Bengal Spice which is essentially an herbal Chai tea made with chicory, carob and of course, spices.

 Health Benefits of Spices

Spices have many health benefits as well. Many have vitamins, minerals and other nutritional compounds. It isn’t by accident that they have been a part of folk medicine for centuries.

Cardamom: This exotic spice contains many plant derived chemical compounds that are known to have anti-oxidant, disease preventing and health promoting properties. Cardamom is a good source of minerals like potassium, calcium, and magnesium. Potassium in an important component of cell and body fluids that helps control heart rate and blood pressure. Copper is required in the production of red blood cells. It is also an excellent source of manganese and iron.

Cloves: Cloves have properties which are known to have antioxidant, anti-septic, local anesthetic, anti-inflammatory, rubefacient (warming and soothing) benefits. This spice is a good source of vitamin-K, vitamin-B6 (pyridoxine), thiamin (vitamin B-1), vitamin-C and riboflavin.

Cinnamon: This is truly an amazing spice. It is an antioxidant powerhouse: there is as many antioxidants in 1 teaspoon of cinnamon as in a cup of pomegranate juice or a half cup of blueberries. It is also rich in polyphenols which act like insulin in our body and can help regulate blood sugar levels. It can help stop yeast infections and lower blood pressure.  I could go on, but check out this link about 10 health benefits of cinnamon.

Ginger: Ginger has been used for centuries as a remedy for a variety of conditions, most especially, soothing stomach distress and helping fight off colds. Modern medicine is discovering its benefits in easing indigestion and reducing stomach pain and nausea. Studies are suggesting that gingerol (the active ingredient) may work like an anti-inflammatory drug. Research indicates that ginger may offer pain relief for everything from arthritis to nausea and migraines. Among other great benefits, ginger has been found to have some anti-viral properties.

Coriander: Around the world, coriander has been used as an anti-inflammatory and more recently to help fight off diabetes and cholesterol. It contains many plant derived chemical compounds that are known to have anti-oxidant, disease preventing and health promoting properties. It includes healthful fatty acids, essential oils, is surprisingly high in vitamin C.

Anise: Teas made with anise have been the remdy for coughs or cold or even stomach aches for many, many years. The seeds are an excellent source of many essential B-complex vitamins such as pyridoxine, niacin, riboflavin, thiamin. Pyridoxine (vitamin B-6) helps increase GABA neuro-chemical levels in the brain. The spicy seeds are great source of minerals like calcium, iron,copper, potassium, manganese zinc and magnesium. Potassium in an important component of cell and body fluids that helps control heart rate and blood pressure.

Allspice: When I was a child, I thought allspice was a blend of spices, but it is a spice in its own right and was so named because its taste resembled a spice blend.  Traditionally, allspice has been used for its warming and soothing properties. It has been found to help with digestion as well. In recent studies, allspice oil has been used with other ingredients to help treat infections including E. Coli and Salmonella.  The spice is enriched with good amount of minerals like potassium, manganese,iron, copper, selenium, and magnesium and also contains very good amounts of vitamin-A, vitamin B-6 (pyridoxine), riboflavin,niacin and vitamin-C.

Black pepper: Pepper has been used since ancient times as an anti-inflammatory and for soothing the digestive track. It is composed of many health essential oils and a good amount of minerals including:  potassium, calcium, zinc, manganese, iron, and magnesium. Peppercorns are rich source of many anti-oxidant vitamins such as vitamin A & C.

After a long day of riding the mountain trails, you can build up a good appetite.  This dish from Ellen Comeaux is great to serve in the fall for a dinner with friends. Ellen prefers to serve it with gamier meats, but says it can be served with any protein.  Her preference is lamb, followed by duck.  and her husband loves it with pretty much anything!  She says a nice salmon steak would also hold up well.  The following are her favorite vegetable combinations, but you can easily vary it according to season, what is in the refrigerator or at your local store.

Makes ~8 servings

INGREDIENTS-

 Couscous:

1 (10 oz.) box Near East Couscous – plain (or you could use another brand of couscous or buy in bulk. 10 oz. makes 4 1/2 cups cooked.) It will be prepared according to package instructions on box when the vegetables are almost fully cooked, following the instructions below.

Veggies – Vary according to personal taste and what is available at your local farmer’s market. The measurements are approximate.

Chop into bite-sized pieces:

• 1 small zucchini, chopped
• 3 bunches of baby bok choy or 1 large bok choy
• Sweet bell pepper (I prefer orange or red for color)
• 1 cup broccoli
• 1 Japanese eggplant (about 1 cup)
• 3 cups wild mushrooms or crimini mushrooms (or a mix) – your choice.  I prefer shiitake and chanterelle when in season. 
• Corn – 1 ear of fresh corn separated, or 1 c. canned corn (do not use frozen)
• 1 cup asparagus

 Spices – minced:

• 4-5 cloves garlic (or 6-7 … couldn’t hurt)
• ½ cup shallots (large shallot, minced fine)
• 1 jalapeno pepper (deseeded, deveined and minced fine)
• 1 teaspoon kosher salt
• 1 teaspoon ground black pepper
• 1 teaspoon crushed red pepper

Critical elements:

• 2 tablespoons extra virgin olive oil
• 2 tablespoons sesame oil
• 1 teaspoon chili oil (or to taste)

Preparation-

Prep time – approximately 20 min (depending on how fast you chop), cook time – 1 hr.Combine the chopped vegis, spices and critical elements into a 9×13 glass baking dish (bigger if you have it).  Mix well so that everything is all nicely coated and getting to know its neighbor.  Pan may be very full, but the vegis will shrink a lot as they cook….so don’t worry if you’re heaping over.Place vegi mix into the oven.  Set timer for 20 minutes.  Pour yourself a glass of wine and prep whatever meat you have decided to serve with the couscous. 

After 20 minutes, stir the vegis very well, making sure to get those that are sticking on the bottom.  They should have started to shrink by now.  Return to oven and set timer for 20 min.    By now, the vegis should be starting to brown significantly.  THIS IS GREAT!  The secret to this recipe is getting those vegis almost crispy.  Stir again, and scrape the sides of pan.  Return to oven and set for 10 min.  

NOW – Prepare your couscous according to package instructions during this 10 minute period.

When couscous is done, fluff it with a fork in the pot you prepared it in.  Remove veggies from oven and add in the couscous to the roasting pan.  Mix very well – using the fork to break apart clumps of couscous as needed.

Return the couscous/vegi mixture to the oven and heat for another 10 minutes.  During this 10 minutes – you should be able to prepare your meat option.

Couscous can be kept in warm oven if your meat option takes a bit longer than 10 minutes, just turn off heat and hold.

Serve couscous warm, preferably with some yummy lamb or duck! (OR … steak as you can see we did!!  But after a long day of trails in Park City, UT (& being from the MidWest) a steak was top on the list for …“What’s for dinner tonight!!” Makes great left overs!!

(THANKS Ellen !!  We loved it!)

The Pan Asian Ahi Sushi Towers can be served over mixed greens to turn into a yummy salad course or serve alone as a first course.  This is a great summer time dish as it requires very little cooking and is served chilled.  This also goes great with a nice glass of Pinot Gris or Alsatian

Makes 4 servings

INGREDIENTS:

• 2 cups cooked rice – white or brown depending on your taste (recipe note….when preparing your rice according to package directions add 1 tbsp. sesame oil to the rice recipe to add a nice flavor.)
• 1 lb. sashimi grade ahi tuna (expensive, but worth it) – cut into small cubes (recipe note…when cutting ahi tuna try to cut at an angle against the grain for best results)
• ½ c. finely chopped scallions (green onions)
• ¼ c. chopped macadamia nuts
• 2 tbsp. Katsu Fumi Furikake Rice Seasoning (this is a special rice seasoning that contains shaved bonito, sesame seeds, sugar, salt, soy sauce, and seaweed…can be found in the Asian section of fine grocery stores or on Amazon.com for only $3.99 a bottle…goes great on rice and pretty much everything!)
• ½ c. soy sauce
• 2 tbsp. sesame oil
• 1 tsp. chili oil
• 1 whole ripe avocado, sliced thinly
• Extra sesame oil & rice seasoning to season final product

We also made half-sized sushi towers using a ramekin as a mold and putting in single layers.

PREPARATION:

Prepare rice and set aside to cool completely.

Combine the cubed sashimi ahi, chopped scallions, macadamia nuts, Katsu Fumi Furikake rice seasoning, soy sauce, sesame oil, and chili oil in a bowl until well blended.  Chill for 15-30 minutes (can be kept cold for up to 2 hours).  If mixture appears dry after removing from fridge – drizzle in a little more soy sauce or sesame oil.  Divide into 8 equal portions.

Lay out four plates – place mixed greens on bottom of plate if using salad option.

Spray a round mold – approx. 3” in diameter and 3” high with cooking spray and stand up on plate.  NOTE: a food storage container lined with plastic wrap works nice if you don’t have a round mold.

Spread ¼ cup of rice onto bottom of the mold making a base.  Place avocado slices covering rice in single layer.  Place 1/8th of ahi mixture on top of avocado.  Repeat with ¼ cup of rice, avocado, and 1/8th of ahi mixture.  Lift mold carefully, or if using food storage container, turn over on plate and remove plastic wrap.

Repeat using the remaining ingredients.

Once complete lightly sprinkle sesame oil and rice seasoning over plate.

Serve chilled.

(Recipe by Ellen Comeaux of Bothell, Washington)

A few notes from Tara: I tweaked Ellen’s recipe only slightly for my tastes by reducing the amount of soy sauce by a 1/3 and one could use a little less than 1 teaspoon of chili oil, if you don’t like things spicy.  I also made “Half-size” Ahi Sushi Towers by only making single layers.

Furiyaki seasoning is to the Japanese, what salt & pepper is to Americans. I found the Katsu Fumi Furikake Rice Seasoning in my local Japanese grocery store, which many West coast cities are priveledged to have, but if you don’t have one, it is easy to order online. Bonito seasonings come in many varieties, some sweet, some sour, some wasabi-hot, all different, but do look for the Katsu Fumi Furikake Rice Seasoning. A close second which I’ve tried is Furikake Teriyaki Bonito Rice Seasoning.

 “Strawberry Banana Smoothie”

1 cup fresh or frozen strawberries

1 banana

1/2 cup plain or vanilla yogurt

ice cubes

In your blender, combine strawberries, banana, yogurt and ice cubes.  Blend until mixture is smooth and frothy.

The combinations are endless and Cycle & Style would love to hear about your favorite Pre- or Post-Workout Smoothie.  Comment on this article with your suggestions for a great smoothie.  Maybe it’s the ingredients or the combinations … tell us what works for you!! Maybe you have some tricks to making the best smoothie out there!!  We would enjoy reading some new & different ideas!!

Enjoy your moment!!  MMMmmmmmmm Smoothies!!

Recipe by Ellen Comeaux

Yield: Makes 4 servings

Ingredients/Prep Instructions:

• 4 Ciabatta Rolls
• Fresh Mozarella slices (about 3 per sandwich)
• 1/2 cup Fresh Basil Leaves, washed and stems removed
• 2 Roma or Vine Ripened Tomatoes – thinly sliced
• 1 Avocado Sliced thinly (Optional, but makes everything better)
• 1 tablespoon Extra Virgin Olive Oil –
• 1 teaspoon Balsamic Vinegar

PESTO:

• 1 cup Fresh basil leaves
• 1/4 cup Extra Virgin Olive Oil -
• 1/4 cup Pine Nuts, toasted (see instructions below)
• 1/4 cup Parmesan Cheese
• 2 Garlic Cloves (or more depending on your taste)

Pesto Preparation:

Toast pine nuts on low heat using small saucepan until light brown.  Watch carefully, as they will burn easily.  Using food processor combine all ingredients and run until paste forms, adding additional olive oil as needed for texture.

Sandwich Preparation:

• Cut Ciabatta rolls in half.
• Lightly brush each side of the bread with the olive oil and balsamic vinegar
• Spread bottom of roll with pesto mix
• Top pesto with avocado slices if using, then add mozzarella slices, basil leaves and tomato to cover sandwich.
• Using Panini grill or just regular cast iron pan, heat pan until hot.  Brush pan with additional olive oil or use cooking spray if you prefer.  If you do not have a Panini grill pan, when you use a cast iron pan, just place a heavy object on the top of your sandwich.
• Option:  Use BBQ grill and grill sandwiches, using heavy object (such as a cast iron pan) to weigh top down.
• Grill each side on medium heat for about 3 minutes until cheese starts to melt and bread is toasted.  Continue grilling as needed.
• Serve warm

Serving Suggestions:

Serve with steamed sugar snap peas or fresh shucked English peas, or a tossed green salad.

Recipe Notes:

All measurements are approximate.  Use your judgment.  If more oil is needed, add.  If you have other favorite green vegetables, use those instead!  OK to substitute and vary quantities according to taste. This sandwich might also be great–fresh, not grilled.

Recipe by Ellen Comeaux of Bothell, Washington

Spring Asparagus Tarts

Yield: Makes ~18-24

Ingredients:

• 1 tsp. kosher salt
• 1/2 teaspoon Truffle Salt (optional)
• 1 teaspoon fresh ground black pepper, divided
• 1 package frozen puff pastry (2 sheets), thawed
• Parchment Paper
• 1/4 cup butter
• 1lb fresh shiitake mushrooms, cut so you have the caps only, and sliced into thin strips
• 1 pound slender asparagus spears with about the bottom third trimmed off, (slender spears, just cut in half lengthwise) trimmed, cut on diagonal into ~1-inch pieces (the diagonal just looks better, no biggie if not)
• 2 teaspoons chopped fresh thyme
• 2 teaspoons finely grated lemon peel
• 1 cup crème fraîche* (it really is better than Sour Cream – but Sour Cream works too!)
• 1 cup grated Gruyère cheese (about 5 ounces)

Preparation:

Mix together the salt, truffle salt and ground black pepper into a small bowl.

Take one thawed pastry sheet and roll it on a lightly floured surface to approx. 12×10 rectangle (doesn’t have to be exact or straight).   Cut into 9-12 squares, depending on the size you want for the tarts.  Place squares on baking sheets lined with parchment paper.  Using your fingers, make small border by pushing up the puff pastry around the edge of the rectangle.  Repeat with the second pastry sheet.  Set aside and prepare filling.

Melt the butter in large skillet over medium-high heat.  Add sliced mushrooms and half of the salt, truffle salt and pepper mixture.  (Note: Truffle salt is not needed, but tastes yummy).   Sauté until tender and browned (I like it medium dark brown), about 10 minutes. Transfer mushrooms to large bowl; cool ~25 minutes.  Add asparagus, thyme, lemon peel and the remaining salt/truffle salt and pepper mix to mushrooms.  Mix in crème fraîche and cheese.

Note – mushroom mixture can be done 1 day ahead – covered & refrigerated.  Also, any leftover mushroom/asparagus mixture makes a great omelet or frittata.

Cooking:

Position 1 rack in top third and 1 rack in bottom third of convection oven and preheat to 375°F (if not convection place 1 rack in middle of oven and cook one pan at a time.)

Mound filling onto the pastry squares, leaving the border you made open.

Bake tarts ~8 minutes.  Reverse sheets.  Continue to bake tarts until crusts are puffed and golden and filling is cooked through, about 7 minutes longer.  NOTE: Watch the tarts as they can burn on bottom, so timing is approximate depending on your oven – less is better.  Let tarts cool in pan for ~5 min and transfer to plate to serve.

Recipe by Ellen Comeaux of Bothell, Washington

Thank You again to Ellen for this fabulous treat!!  Happy Spring … Happy Earth Day … and Happy Easter to all of our “Cycle and Style Fans”  ENJOY!!!!

In honor of St. Patrick’s Day, we have a green-themed recipe for you to try. It’s not your typical Irish cuisine, but we think it falls within the old-time Celtic belief that spring greens should be eaten several times during the early spring to purify the blood after winter and  keep ‘the rheumatics’ away. Whether you gather your fresh green vegetables from the garden or from the wild or get it out of your local grocery store, you will be doing your winter-worn body a lot of good. These vegetables are nutritional powerhouses that are rich in antioxidants, protein, calcium, vitamin A, C, and K with traces of B complex. The fiber content is a couple times higher than a slice of wheat bran bread.

Go Green Stir-fry

Yield: Makes ~4-6 servings

Ingredients/Prep Instructions:

• 1 tbsp olive oil
• 2 tsp sesame oil
• 1 tsp chili oil
• 1 shallot, peeled and diced
• 2 scallions (green onions), ends trimmed and sliced thinly
• 2 cloves garlic, peeled and diced
• 3 heads of Baby Bok Choy, well rinsed and cut into approximately 1” widths
• 2 cups Brussel Sprouts, hard end cut off, head trimmed of 1^st layer of leaves and cut into quarters
• 12 Asparagus spears, rinsed and sliced at a diagonal approximately 1” long
• 1 cup Sugar Snap Peas, ends trimmed and cut on ½
• 1 cup Broccoli, stems trimmed and heads separated from stalk (cut larger ones in ½), leaving about 1-2” of stem below
• 1 cup Shitake mushrooms – washed thoroughly, ends cut off and caps sliced thinly

Preparation: 

Prep all vegetables as instructed above.
Heat non-stick skillet on medium-high.  Add in olive oil, sesame oil, chili oil and warm until just smoking.  Add in chopped shallot, garlic and green onions and heat about 2 minutes, until they just start to become translucent.
Add in all the green vegetables and mushrooms to heated oil and stir well.  Continue to cook, stirring often, for approximately 5-7 minutes, until cooked through (may need to cook a bit longer, depending on your heat source)

Serve warm 

Serving Suggestions:

Serve as a side dish with some fresh grilled or roasted fish – goes great with Halibut, Salmon or Sea Bass.
For vegetarian option, steam some tofu and add to the vegetable mix and warm together for about 1 minute and serve over steamed rice.

Recipe Notes:

All measurements are approximate.  Use your judgment.  If more oil is needed, add.  If you have other favorite green vegetables (such as edamame, green beans, etc), use those instead!  OK to substitute and vary quantities according to taste.  We also like to add a little low sodium soy sauce to taste.  YUM – YUM … ENJOY!!!!!

THANKS to Ellen Comeaux who is our newest contributor.

We love how she has a way of making great-tasting dishes that happen to be healthy!

Battling the Winter Blues

It’s January and in the northern hemisphere there is a lot less sunlight, which can lead to low serotonin levels and “winter fatigue,” (aka. “winter blues”) that lack of energy and fatigue, something many of us feel during the cold, dark  months. There are many things you can do to boost your energy–even in the dead of winter. Exercising several times a week is one way to boost your energy and fight fatigue as several studies have shown.  Going outside to get that exercise might help even more in boosting energy and in boosting immunity.

Energy to Kick-start Your Day

Your diet at this time of year can also diminish your energy levels or enhance it. I probably don’t need to tell readers of this website that sugary or “junk” foods will actually decrease your energy levels. Eat breakfast! This is absolutely the #1 “eating for energy” strategy as it gets your metabolism off to a strong start. Coffee is not breakfast. Start your day with a nutritious breakfast such as a bowl of oatmeal and a glass of orange juice.  Oranges and other vitamin-C laden citrus fruits are appropriately in season now and will help fight fatigue.

A recent clinical study found that people who drink at least 400 mg of vitamin C feel the least amount of fatigue. Orange juice, and citrus fruist are one of the planet’s best and most delectable sources of vitamin C. (A cup of orange juice will give you about 125 mg. of orange juice.)  For women with iron deficiency anemia, vitamin C increases the absorption of iron from the digestive tract. It has been recommended that women with chronic fatigue should replenish their vitamin C supply daily through a healthy diet and the use of supplements.

A smart combination of fruit juice and milk (or low-fat yogurt) is always a great source of energy. A mix of orange juice and protein will slow down the digestion of simple carbohydrates to prolong your surge of energy. The combination of vitamins and calcium increases the body’s energetic potential and it is also a very refreshing helping hand when you get extra tired during the day. Have another piece of fruit at lunch such as a satsuma and throw some grapefruit or orange sections into your green salad at dinner to add to your vitamin C levels (and energy) throughout the day.

This recipe is inspired by the almost-vintage Orange Julius!

Orange Creamsicle Smoothie

• 1 (12 oz.) can of frozen orange juice concentrate, mostly thawed
• 3/4 cup water
• About 1 1/2 cups ice
• 2 1/4 cups low-fat milk
• 1 teaspoon vanilla (opt.)

In a blender combine the orange juice concentrate, with the  water and ice. Cover and blend until smooth. Then add the milk and vanilla. Continue to blend the ingredients until smooth and frothy. Transfer to a 2 quart pitcher and chill until serving time. This can be made the night before and kept in the refrigerator.  This makes about 5 servings with nearly 300% of your vitamin C (RDA) along with some protein and calcium in just less than 200 calories.