recipes – Page 20 – GUTSy Performance Nutrition

a little update + all the goods

November 8, 2015November 8, 2015by Rebecca3 Comments

after months of telling all our friends + fam we’re moving an hour south where William works, we finally looked into moving, and now we’re looking into buying instead of renting. and so begins house-hunting! we’ll see how it goes. for now, I’m soaking up my favorite season in my favorite little city, embracing the rain (i love rain!), eating soup and roasted beets, getting good at toe yoga, practicing tree pose on the bosu ball (yikes/fun), and drinking copious cups of tea. links below to all the things that have filled me up. enjoy, if you’ve the mind.

Reading:

Stop googling. Let’s Talk.

Flapping My Wings. Reset Run.

Into the Storm.

A Typical Week of School Lunch For Kids in Paris vs. New York

There is so much focus on protein these days when most people are getting more than enough. But I love Gena Hamshaw’s 15 simple, affordable, and protein rich combinations of plant foods and her breakdown of grams and ounce equivalents. It is a good reminder when bombarded with all sorts of hype and hyperfocus on this nutrient that in a well-balanced diet, protein really should not be a problem, even when there are no meats and dairy products included.

Anne’s article on How to Get Rid of Sugar Cravings. My summary: sleep, eat (enough) early and often. I used to reallly struggle with #2, as I was always in a restriction mindset and the end of the day was miserable. Now, my mid-day meal is generally the largest of the day or at least equal in size to dinner and sugar (or carbs in general) cravings are no longer an issue.

I’m a big proponent of addressing illness/disease through diet. I like this thought-provoking article on addressing depression, particularly the addition of healthy DHA and EPA omega-3 fats. For me personally, when I look at my health over the long-term (mid-teen to now), I can see that my mind got a lot stronger when I started taking omega-3s daily–or perhaps it was the addition of Vitamin D? I added both at the same time!

And, personalities. I LOVE personality tests, both for myself and others. I’ve been re-reading StrengthsFinder, Strengths-Based Leadership, and taking all sorts of Myers Briggs tests (always with the same result). I find personality tests especially helpful when going back to the basics with questions of what do I really want and how do I want to make it happen? Plus, this fun, artsy book is a good one if you’re at a crossroads in life.

Eating:

In between lots of improv meals, I’ve been loosely following and putting my own spin on recipes from cookbooks this fall.

Smoky Beet Burgers — the bestest veggie burgers

Pomegranate + Hazelnut Moroccan Grain Salad

Walnut + Chocolate Chili, Green Kitchen Travels

Sweet Potato + Eggplant Moussaka, Green Kitchen Travels

Autumn Panzanella Salad, Small Plates & Sweet Treats

Veggie + Soba (Stir Fry) with Mapled Tofu, SK Bowl and Spoon

Lentil + Mushroom Stuffed Peppers over Butternut Mash, SK Bowl and Spoon

Roasted Parsnip and Apple Soup, Small Plates & Sweet Treats

Red Kuri Squash + Spinach Tortilla , Small Plates & Sweet Treats

Butternut Squash + Quince Soup

Parsnip Carrot Cake Oats

Autumn, Journal, Summertime

Pomegranate + Hazelnut Moroccan Grain Salad

October 30, 2015October 31, 2015by Rebecca5 Comments

There was once a man who had a fig tree growing in his vineyard. He went looking for figs on it but found none. So he said to his gardener, ‘Look for three years I have been coming here looking for figs on this fig tree, and I haven’t found any. Cut it down! Why should it go on using up the soil? But the gardener answered, ‘Leave it alone, sir, just one more year. I will dig around it and put in some fertilizer. Then if the tree bears figs next year, so much the better; if not, then you can have it cut down.’

– Luke 13:6-9

I have a plain black journal which I cart around for all things spiritual. It is a book riddled with inspirational sayings from homilies, scripture, from the girls in my prayer group, and messages I hear from prayer. I doubt the journal could be useful to anyone aside from me as it’s got thought-segments scattered randomly and the same phrases scribbled repeatedly throughout. Months ago, Father Ignacio stated, God is not like Amazon Prime. We have to wait, in one of his homilies. It is a phrase which has taken up considerable real estate these past few weeks.

As is usual when I need to work on something, signs appear from all sorts of corners with the same message. For the last couple weeks, I have had several reminders on perspective, of thinking about whose lens I am looking through, of being able to see my life as Jesus sees it, through His vision, and of rewriting the story I tell myself. Consistently at church, I hear the message to ask God the way and He will use you. I have been increasingly frustrated as I’ve been asking for guidance for months and (telling myself) I hear nothing. I sat for an hour this week and had an internal fight with God. Why are you not speaking to me?, I silently yelled. What do you want me to do? And then the quietest, softest answer: Have patience. Trust in me. My immediate reaction was to act as if I hadn’t heard anything. Instead, I responded, but WHAT do you want me to DO!? Trusting and being patient sounds a lot like sitting around doing nothing when all I want is for my fig tree to be bearing figs.

I then came home and complained to William about the experience, of asking for guidance daily and hearing nothing, of being frustrated because He refuses to speak to me. William’s response was, perhaps you’re not looking at the situation the right way. Perhaps when you think nothing is happening, it is because His answer is not what YOU THINK it should be.

I can be incredibly stubborn. I ask for guidance but I only want to hear an affirmation that what I want is what I should want–is what I should be working on and is going to happen according to my schedule. I want clear, easily discernable boxes to check in a linear pattern marking the way forward. I want to know the daily labor will produce the desired results. I find it extremely difficult to entertain the possibility that He is answering and doing something in my life when it doesn’t look exactly like what I expect it to.

I look to my journal. His message to trust and have patience is written clearly, week after week, right next to the reminders about Amazon Prime. When I turn the pages back and see the same words time and again, I realize He’s been there responding all along. It is time to stop being frustrated and trust. It is time to rewrite the story I tell myself. I need to stop looking at my life as an unbearing fig tree. I need to spend less mental energy tearing it down and more of it in adding fertilizer.

God is not like Amazon Prime. We have to wait.

Moroccan Grain Salad with Pomegranates + Hazelnuts, adapted from Green Kitchen Travels

I pulled the last two eggplants from their stems the other morning. It was a beautiful morning to be in the sunshine, to pull the last of the season’s purple jewels from their life cord, to traipse around in my mud boots after months of heat and dry ground. It poured rain the day before and since and the ground has been soft. Most of the summer vegetables are finally done. This salad is a snapshot of the present season, a mix of old and new. Combined with those last two eggplants, roasted sweet onions and handfuls of parsley and mint, there are this season’s hazelnuts and the seeds of a pomegranate tossed in. I made this salad for the first time over the Labor Day holiday for our family reunion. That first version was slightly different with a couple zucchini sliced into rounds and roasted. It was a big hit and I promised to share the recipe. Now that summer is well and truly over, I’ve thought about how to carry this salad’s flavors into the autumn and holiday season as it would do nicely as a side during a celebration meal. I’m picking up a load of winter squash this weekend and I imagine some roasted delicata or kabocha squash would make for an even tastier mixture paired with the cinnamon-infused grains, herbs, pomegranates and hazelnuts.

1 large or 2 medium eggplants

1 medium onion

2 Tbs. olive oil, plus extra for drizzling

1 garlic clove, crushed

salt

1 cup equal parts quinoa and millet (or all of either one)

2 cups water

3/4 tsp. cinnamon

juice of 1/2 a lemon

a handful of mint leaves

a handful of parsley

1/4 cup raisins

1 pomegranate, deseeded

1/2 cup toasted and coursely chopped hazelnuts

Preheat the oven to 400 degrees F. Chop the eggplants and onion into small pieces. Place them on a large baking pan and drizzle with a small dose of oil. Sprinkle with salt and roast in the oven until soft and slightly burned around the edges, about 15 minutes. Remove the vegetables from the oven and place in a large serving bowl. Add the olive oil and garlic and set aside.
Meanwhile, cook the quinoa and millet. Place the grains in a small saucepan and add the measured water, cinnamon, and 1/2 teaspoon salt. Bring to a boil, reduce the heat immediately, and cover. Cook for 15-20 minutes until the water is absorbed.
To assemble the salad, place the cooked grains in the bowl with the roasted vegetables. Add the lemon juice, herbs, raisins, pomegranate seeds, and chopped hazelnuts. Give everything a good stir to evenly mix. Serve at room temperature or warm slightly.

Autumn

Sprouted Buckwheat Granola

October 22, 2015October 21, 2015by Rebecca3 Comments

I listened to a disgruntled parent on the phone yesterday. Because she was disgruntled about something completely unrelated to me, she was quite open with the details of her discontent.

I listened to a couple teachers rant last week. In what started as a discussion of what I could do for their students, our meeting soon became what I could do for them in that moment, to be a good ear.

I listen to students in my high school group share their insecurities almost every Wednesday and Friday. Their fears and self-doubts are usually thrown into the middle of sentences so subtly that if I weren’t paying close attention, I might miss them.

When I was teaching, I regularly had students come into my classroom to sit and talk at me before or after school, to share their tough lives beyond the school walls, to ask me personal questions that I wanted to feel comfortable enough to answer sincerely because I knew they needed an adult to look up to and have their back.

These are not isolated incidents. From day to day, I listen to people share feelings of frustration, of isolation, of shame. Certainly, not everything I listen to is negative. I hear plenty of good experiences and fun stories too. But I hear the tough ones more loudly. Sometimes in those circumstances, I offer my input. More often, I prefer to listen or ask a question or two to keep from having the conversation come back on me, to swirl back around to how I am doing.

I remember growing up that it was often stated to me, no one likes a complainer. No one wants to hear the negativity. And I think that is true. But we also need someone to hear us, especially on the days that don’t go so well. In my own home, I’m often told that I’m not a good listener. I cringe each time I hear that statement and I immediatly wonder how, if I’m so terrible at listening to the one that loves and knows me best, can anyone else feel like I’m good enough to confide in?

We so often want to shut out the negativity, to cut off the complainers mid-vent because we know just how to fix their crazy, mental, nutty lives. I am a complete victim of this in my own home. I flap my wings all over William’s sharing like a distraught mother bird and I manage to cut him off mid-sentence repeatedly with unhelpful questions because if I’m busy focusing on fixing him there is less room in my crazy brain to focus on what is wrong with me.

When I take a step back and give myself a break, just as I so often give everyone else one, I realize we are all just trying to figure out how to live and be and manage ourselves in this experience we’re given. And many of us are struggling daily through life’s heap to peel back enough layers—in a conversation, in a relationship, in ourselves—to find the voice that is ours.

Each one of us has one. Each voice is distinct and has something to say. Each voice deserves to be heard. But it requires the act of listening.

– Terry Tempest Williams, When Women Were Birds

Sprouted Buckwheat Granola

Chalk it up to roots that run real deep to the British Isles, but I’m in the habit of enjoying teatime around 4pm as often as possible, complete with a hot cuppa and snacks, and all the better if there is good company and conversation to be had. Growing up, I always ate a bowl of cereal as a snack on days I came home right after school. To this day, I favor crunchy cereals and fruit rather than the traditional mid-afternoon sweets. Today just happens to be National Nut Day. I’m not acutally sure if the day is meant to celebrate all the nutters like me, or if its more of a day to enjoy eating nuts, but the Recipe Redux is celebrating with a nutty theme this month. So it was timely that my garden-neighbor handed me a big box of fresh-off-his-tree walnuts last week. I contemplated making all sorts of elaborate walnut concoctions. But then it was teatime and I was out of crunchy cereal. So I made granola.

This sprouted buckwheat granola is inspired by a completely raw, sprouted one that I purchase in tiny amounts at my local co-op as a treat. Sprouting seeds, nuts, and grains helps them to release enzyme inhibitors which make them more difficult to digest their beneficial nutrients and makes them more nutritious to eat. Making sprouted granola in a food dehydrator is the best way to make sure those released nutrients are still around in the final product. I do not have a food dehydrator though so I baked my batch in the oven at the lowest possible setting overnight. If you want to add a little honey or maple syrup in the mixing process to sweeten this up a touch more, go ahead. I find the applesauce and raisins to be lightly sweet enough.

2 cups raw buckwheat groats

2 cups puffed millet

1 cup raw walnuts

1 cup raw pumpkin seeds

3/4 cup applesauce

1 tsp. vanilla extract

1 tsp. cinnamon

1/2 tsp. salt

1 cup raisins

Soak the buckwheat in a large dish for 6-8 hours or overnight. Drain and rinse well until the water runs clear and all the slime is gone. Drain thoroughly. Return the buckwheat to a large jar and cover with cheesecloth, a thin towel, or paper towel, and set upside down. Rinse at least twice per day until it just starts sprouting, about 1-2 days. Meanwhile, soak the nuts and the seeds in a jar for 4-6 hours. Rinse and drain them thoroughly.
On a large baking pan, pour out and mix the slightly sprouted buckwheat, soaked and rinsed walnuts and pumpkin seeds along with the remaining ingredients, except for the raisins.
Set the pan in the oven at the lowest possible temperature setting and allow to dry overnight for 6-8 hours. Remove from the oven, cool to room temperature, and then stir in the raisins.