whole-grain – Page 14 – GUTSy Performance Nutrition

The Pittsburgh Salad

August 7, 2015August 8, 2015by Rebecca5 Comments

The summer before my senior year of college, I took a leadership class required for my degree. Our main text was The 7 Habits of Highly Effective People, and from it we created a personal mission statement as one of our first assignments. I created a poster-size version of my mission statement at the time and I’ve since carted it around from home to home, always finding a special place to make it visible. This morning, the poster fell off the wall and I picked it up, re-read those words and realized, despite the distance of years, I would not change a single thing about the mission I crafted for myself that summer.

I was gently reminded in re-reading that no matter my fears and unknowns, if I’m living my mission, I’m on the right track.

Listen to God. Live His plan.
Be active. Think healthy.
Cherish family. Do small acts to support positive, loving relationships.
Be a role model. Help others to achieve personal success.
Be a supportive and giving friend.
Appreciate nature. Do small tasks to ensure long-term ecological health.
Live in the moment. Right now. Enjoy it!

Have you created a personal mission statement? If so, what is on it?

The Pittsburgh Salad, serves 2 as a main dish

Last week, I was in Pittsburgh for a nutrition educators’ conference. It was the first time I had traveled long distance in years, spending several days with neither car nor kitchen, and I wondered how I would find the food options given my dietary constraints and vegetable-heavy tendencies. Within a few blocks of the conference, I discovered not one but two AMAZING salad bars. Normally, when I envision a salad bar, I think of Subway without bread–iceburg or romaine lettuce concoctions with pale tomatoes, dry shredded carrots, processed meats, and sketchy dressings. This was not the case. There were a gajillion freshly prepped and creative toppings to fit all sorts of eating preferences and lonnng lines out the door around lunch time. I found myself returning three days in a row because I only wanted to eat these salads. Without further going on about my hippy-dippy affinity for kale, quinoa, and beets, I’ve reconjured a variation of my favorite Pittsburgh Salad. Enjoy!

2 cups chopped kale

2 cups mixed greens

1/2 cup cooked and cooled quinoa

1/2 cup finely diced raw beets

1 medium yellow zucchini, chopped small

1 medium carrot, shredded

Grilled Tofu (below)

1/4 cup Honeyed + Spiced Pecans (below)

2-3 Tbs. Honey-Basil Balsamic Vinaigrette (below)

In a large mixing bowl, combine the greens, quinoa, beets, shredded carrots, grilled tofu, and pecans.
While the grill is still warm from the tofu, toss the chopped yellow squash in the container that the tofu marinated in, gently moisten with the remaining marinade, and slide onto the grill. Cook until just beginning to soften, about 4-5 minutes. Remove from the grill and toss in the salad bowl with the remaining ingredients.
Toss the salad ingredients with the desired amount of vinaigrette and serve.

Grilled Tofu

6-7 oz. extra firm tofu

1 1/2 tsp. apple cider vinegar

3/4 tsp. honey

1 1/2 tsp. smoked paprika oil (or use a mild-flavored oil and a dash of smoked paprika)

Wrap the tofu block in several sheets of paper towels and set on a cutting board near a sink. Stack several heavy objects on top to press the extra water out, and let sit for 30-45 minutes.
Unwrap the tofu and cut into 1-inch cubes.
In a glass container with a lid or tupperware, gently mix the vinegar, honey and oil. Toss the tofu cubes into the marinade, close the lid, and shake to coat. Marinate in the fridge for at least 30 minutes.
Heat a stovetop grill, slide tofu cubes on, and close the lid. Grill until char marks begin to form, about 4-5 minutes. Quickly turn the cubes to grill the other side and cook for 3-4 minutes more.

Honeyed + Spiced Pecans

1 1/2 cups raw pecans

1/4 tsp. salt

1/8 tsp. black pepper

pinch of cayenne powder

pinch of dried thyme

1 1/2 tsp. olive oil

1 tsp. honey

Preheat oven to 350 degrees F. Spread pecans on a large baking pan and roast until fragrant, about 10-12 minutes. Remove from the oven to cool slightly.
In a small bowl, combine salt, thyme, pepper and cayenne.
In the baking pan, drizzle the pecans with oil and honey and toss well to coat completely. Sprinkle with the spice mixture and toss again.

Honey-Basil Balsamic Vinaigrette

1 Tbs. honey

2 Tbs. extra virgin olive oil

2 Tbs. balsamic vinegar

1 Tbs. whole-grain mustard

1 Tbs. finely diced fresh basil

Salt and freshly ground pepper, to taste

Combine all the dressing ingredients in a small container and shake to mix thoroughly.

Running, Summertime

Tart Cherry + Fig Granola

June 13, 2015October 12, 2015by Rebecca3 Comments

A few weeks ago, I volunteered at a fun run organized by a student association on campus. It was the lowest-key race I’ve helped or taken part in and there were only a handful of runners participating. On the course, I stood amidst a bunch of trees in the park, pointing the way for runners and offering my cheers.

I am the lamest of cheerleaders. I feel inadequate at motivating and lifting up. The words that come easily in print are the hardest to voice.

The course was three laps so I watched the runners progress through each mile. Because there were so few participants I got to know each of their fun-running styles, and consequently felt the need to up my cheering game each time they came around, from the first confident runner to the last couple walk/jogging together.

At the end of the evening, one of the runners thanked me for being encouraging. You were really helpful; you motivated me to keep going, she said.

I swiveled around dramatically, making sure there was no one else she could be talking to before answering, Really!?!?

I was astonished.

I spent the better part of winter reading Matthew Kelly’s book. In it he shares about figuring out how best to reach people. At the end of the day, it really is quite simple: People need to be encouraged, he says.

I had underlined, ear-marked, and post-it noted that section, thinking how I wanted to practice encouragement in the ensuing months.

The funny thing about that runner thanking me for my invisible pompoms is that her words were equally encouraging.

Lifting each other up is a little gift that simply keeps on giving.

Tart Cherry + Fig Granola

This granola is a little gift too. I don’t make granola often because I find the sweet flavors and crunchy textures mildly addicting and if I don’t practice some restraint, the whole batch will be eaten in one go. Numerous studies have shown that tart cherries are good for runners because they aid in reducing inflammation and increasing muscle recovery. While the amount of tart cherries in this granola are no where near the amount necessary to show real results, I am firm believer in the “every bit helps” philosophy, plus they taste good. We have a local business just up the road, Oregon Cherry Country, that grows and processes their own cherries and I usually purchase from them. Realistically, all the nuts, seeds, fruit, and even spices can be interchanged here. I really like the balance of the puffed cereal (like arrowhead mills or nature’s path brands, not rice krispies) with the oats, and the seeds, nuts, and fruits showcased here are among my favorites–change them up based on what you like or have!

2 cups thick-rolled oats, gluten-free if necessary

2 cups puffed rice cereal

1/2 cup toasted hazelnuts, chopped

1/2 cup raw almonds, chopped

1/4 cup raw sunflower seeds

1/4 cup raw pumpkin seeds

3/4 tsp. salt

1/2 tsp. cinnamon

1/4 tsp. ground ginger

1/16 tsp. (a large pinch) cardamom

1/16 tsp. (a large pinch) cloves

1/16 tsp. (a large pinch) nutmeg

1/3 cup dried tart cherries

1/3 cup dried figs, chopped

1/4 cup coconut oil, melted

1/4 cup maple syrup

Preheat oven to 325 degrees F. Line a baking sheet with parchment paper.
Combine the dry ingredients, save the fruit, in a large bowl. Pour the liquids over the dry and use your hands to coat them all evenly. Spread the granola mixture on the baking sheet, press down gently, and roast in the oven for 25-30 minutes, rotating pan halfway through.
Remove from the oven and leave to cool before adding the dried fruit.

Journal, Spring, Summertime

Time, Presence, Onwards, Cake

June 2, 2015July 23, 2015by Rebecca10 Comments

I sat at a stop light the other day and observed the car in front of me: Class of 2014 and the OSU beaver bumper stickers plastered amidst a bunch of others, graduation tassel hanging from the rearview mirror, windows down, speakers bumped up, the car lowered. The contrast between the person sitting in that car ahead and the one in mine made me realize the miles between freshman year in college and where I am now, of how life simply rolls on.

I was reminded of the relationships grown and discarded, graduations, funerals, weddings, the first-child pet dogs, cats, trees, and eventually babies that accumulate in my facebook feed and in friend’s lives, the late night “discussions,” the daily-fixings of self and relationship mess-ups, and how through it all we transition through the phases hardly noticing the passing until we stand from a distance years later, astonishing at the change.

Time too is afraid of passing, is riddled with holes
through which time feels itself leaking.
Time sweats in the middle of the night
when all the other dimensions are sleeping.
Time has lost every picture of itself as a child.
Now time is old, leathery and slow.
Can’t sneak up on anyone anymore,
Can’t hide in the grass, can’t run, can’t catch.
Can’t figure out how not to trample
what it means to bless.

-Joy Ladin, Time Passes

I walked down the aisle of St. Patrick Church three years ago today. I clasped hands with the love of my life and said, I do. I said yes to the hurdles, the craters, the euphoric peaks, and all the everyday in-betweens. I didn’t know how demanding it would be. I didn’t know how badly I’d fail. Daily.

I didn’t realize the three years since that church-day, or the nine years separating myself and the college freshman in the car ahead would age me so. I didn’t know that I’d accumulate so much “experience,” that life would knock me down again and again, teaching me to raise my fists faster on each rebound. I didn’t realize how insular I was then and how passing time meant learning to grow vulnerable, inviting in both the challenging times and the victorious moments with the same big wide, open arms.

I didn’t realize that wisdom and scar tissue work hand-in-hand, and if we’re lucky, time gives us the grace to be broken apart and put back together again. Most of all, I didn’t realize how I would battle with time constantly, with soaking up the moment I’m in and being there, all there, with this person that knows and loves me best, with myself, with the lives my life touches, with the becoming of who I will be in the future.

I asked William a few weeks ago if he thought I was the same person he met all those years ago, the happy girl that stopped to breathe in the experiences. I asked the question in desperation, wanting so much to undo the years inbetween and relive them again more fully.

I realize now I don’t want to go back. The memories of us then are snapshots that I’ll carry forward, reminding me that I can work on future goals and keep both eyes and feet in the present.

I have much to learn. I want so much to be my best version for this person that loves me even when I am not. I’m infinitely different and wiser than I was nine years ago at the end of freshman year. I have gained much richness in these first three years of married life.

~~I cannot wait to learn more.~~ I will learn more in time and am trying to savor each step of the way daily. Perhaps the learning and applying of this comes only from time’s unstoppable moving onwards.

One of my most loved memories of our wedding were the cake(s). I’m a bit fanatic about cake, so made sure there were lots of layers and interesting flavor combinations to suit every mood. We had vanilla chiffon with blackberry filling, chocolate blueberry, cardamom carrot with orange cream cheese frosting, orange chiffon with strawberry rhubarb filling, red velvet with cream cheese frosting, and {gluten-free and vegan} black and white with fresh strawberries, chocolate ganache and cream cheese frosting. Unfortanately, I had learned of my major allergy restrictions by the wedding day, and so did not try any of the main cake but am still hearing raves about it from those who did.

I don’t take sayings like “it’s good for gluten-free”, etc. to pass as “good enough” when it comes to baked goods. I have high standards especially when it comes to cake, and gluten-free baked goods, if done right, are often better than their gluten-filled counterparts. I like to really challenge my baking skills so this cake is gluten, dairy, egg, and refined-sugar free, practically 100% whole grain, and can even be vegan if you find a suitable substitute for honey. As for me, I’m keeping in the honey because I used really lovely honey gifted from folks at home and its flavor shines through at the end of each bite, marrying well with the delicate taste of the rose water and rhubarb. There were many variations of this that came from our oven before I got the flavors and textures right. Each one was tested by William, who is just as discerning about cake as me, but in a completely opposite way. He prefers light and fluffy “simple” flavors without much fuss. This gained approval by the both of us and for that reason alone, it’s worthy of an anniversary celebration.

Rhubarb & Rose Cake, makes one 8-inch or two 6-inch layers

2 Tbs. ground flax seed

6 Tbs. warm water

3/4 cup brown rice flour

1/4 cup almond flour

1/3 cup millet flour

2 tablespoons arrowroot powder

1/4 teaspoon salt

1 1/2 teaspoons baking powder

3/4 cup honey

1/4 cup coconut oil (soft, not melted)

2 teaspoons rose water

1/2 cup unsweetened nut milk

2 cups diced rhubarb

1 Tbs. dried rose petals

Preheat oven to 350° F. Line the bottom of the cake pan(s) with parchment paper and then rub a dab of coconut oil up the sides.
In a small dish, whisk together the ground flax and the warm water. Set aside to form a thick slurry.
In a large bowl, whisk together the flours, salt, and baking powder and set aside. In another large bowl, combine the honey and coconut oil with a whisk until it’s light and fluffy. Add the flax slurry, rose water and milk; mix again until it is combined. Next, a bit at a time, stir in the dry ingredients. Spoon in about half of the rhubarb and stir evenly throughout.
Divide the batter evenly between the cake pans, if using two, and then top with the remaining rhubarb. Sprinkle the dried rose petals evenly over the rhubarb. Bake for 45-50 minutes for a single 8-inch pan or 25-30 minutes for two 6-inch pans.
Transfer baked cake to a cooling rack and allow to cool for about 20 minutes; then remove from the pan(s) and rest until completely cool.

Wedding photos were taken by my dear friend Shannon of FotoNovella.