I finally got around to finding and trying out a tortilla recipe today. In the world of genetically modifies grains and man made scary fats I thought it was time to buck up and see how hard it was to find a recipe that worked.
The one I picked was super easy and I hardly changed it at all. I know they say you should make it is written first, but I can't control myself. I switched the flour for Organic Whole Wheat flour and added a table spoon of flax seeds. Here's what you do.
Tortillas
1 cup Whole Wheat Flour
1/2 warm water
1 pinch of salt
2 tbsp Olive oil
Optional 1 tbsp flax seeds
Add the flour salt and oil to a food processor with a dough blade and turn on. Add the water little by little until the dough gathers up and forms a ball. Allow it to spin and knead itself for 2 or 3 minutes. Toss the dough in a bowl and cover with a towel. Let it rest 30 minutes. It needs that time or the dough will end up tough.
Split into 6 pieces and roll until thin. Cook in a dry cast iron pan for a couple of minutes per side and enjoy!
I served mine with black beans smashed and seasoned like taco meat along with spicy kale wilted in a pan - like spinach. The spices in the beans were chili powder, paprika, cumin ans oregano and the beans were cooked with some onion and garlic. The kale I used some chili powder, garlic and onion powder and a little cumin.
I usually just make something up as I go along so there is lots of tasting to see where things are at. I recommend playing with your food and using your friends and family as guinea pigs.
More soon....
Thursday, May 10, 2012
Wednesday, May 9, 2012
Not Boring Salad Recipe
All of the talk about switching your dressing for salsa got me thinking about a perfect salad for just that use. SO....
Here's what is for dinner tonight.
Southwest Inspired Chopped Salad
Makes 2 Huge Salads
6 cups of Mixed Greens (I use half Organic Babay kale and Half Organic Spring Mix)
2/3 cup Sundried Tomatoes (Not in oil)
1/4 Kalamata Olives
1 Cup Organic Corn (1 15 oz can drained if you are using canned)
1 15 oz can Organic Black Beans
1 cup Crimini Mushrooms
1 tsp garlic powder
1 tsp onion powder
1 tsp Paprika
1 tsp Chili powder
1 pinch salt
Salsa for dressing
Chop all the greens to less than 1 inch pieces. Chop the sundried tomatoes, mushrooms and olives into 1/4 inch pieces. Drain and rinse the beans and then add all of the spices and stir well.
Mix all of the salad ingredients together and toss well. Split into 2 large bowls and dress with salsa or a spicy viniagrette if you wish.
Enjoy!
More soon....
Here's what is for dinner tonight.
Southwest Inspired Chopped Salad
Makes 2 Huge Salads
6 cups of Mixed Greens (I use half Organic Babay kale and Half Organic Spring Mix)
2/3 cup Sundried Tomatoes (Not in oil)
1/4 Kalamata Olives
1 Cup Organic Corn (1 15 oz can drained if you are using canned)
1 15 oz can Organic Black Beans
1 cup Crimini Mushrooms
1 tsp garlic powder
1 tsp onion powder
1 tsp Paprika
1 tsp Chili powder
1 pinch salt
Salsa for dressing
Chop all the greens to less than 1 inch pieces. Chop the sundried tomatoes, mushrooms and olives into 1/4 inch pieces. Drain and rinse the beans and then add all of the spices and stir well.
Mix all of the salad ingredients together and toss well. Split into 2 large bowls and dress with salsa or a spicy viniagrette if you wish.
Enjoy!
More soon....
Tuesday, May 8, 2012
Dressed To Heal
I was hungry for a big salad for lunch today so I piled a bunch of mixed greens in my huge bowl and added some crimini mushrooms, cherry tomatoes, and kalamata olives. Then it was time for some dressing.
I decided I wanted something spicy so I added a couple of table spoons of organic salsa from Costco. It was just what I needed and, as it turns out, a healthy option for a couple of reasons.
First is the obvious calorie difference from even a good homemade dressing at around 100-120 calories per tbsp as opposed to the salsa at 40. If you eat 4 salads a week - and you should eat more than that - just switching the dressing to salsa on 2 of them per week will reduce the calories by 160 per week. That may not sound like much, but over the course of the year it amounts to 8320 calories a year or more than 2.37 lbs of weight.
The other benefit is the kick the capsaicin adds to your metabolism. Particularly at lunch time a little kick to the metabolic rate means you burn more calories, but the efficiency also means that you will have more energy since you will be using it more efficiently.
These things together can mean much more weight loss than the 2.37 associated with the dressing change. Possibly as much as double. Even if you go to 4 lbs with no other changes you win big. Hey you might even like it so much that you switch the other 2 salads over and make it closer to 8 lbs or more a year.
The third thing you got is the lack of fat coating your greens means that your body can more completely deal with the greens in your salad so you get more benefits than if it were dressed with an oil based dressing.
So, one little change gets you free weight loss, more energy and a more nutritious meal and it tastes great as well. I hate cliches, but this one is a win win.
More soon.....
I decided I wanted something spicy so I added a couple of table spoons of organic salsa from Costco. It was just what I needed and, as it turns out, a healthy option for a couple of reasons.
First is the obvious calorie difference from even a good homemade dressing at around 100-120 calories per tbsp as opposed to the salsa at 40. If you eat 4 salads a week - and you should eat more than that - just switching the dressing to salsa on 2 of them per week will reduce the calories by 160 per week. That may not sound like much, but over the course of the year it amounts to 8320 calories a year or more than 2.37 lbs of weight.
The other benefit is the kick the capsaicin adds to your metabolism. Particularly at lunch time a little kick to the metabolic rate means you burn more calories, but the efficiency also means that you will have more energy since you will be using it more efficiently.
These things together can mean much more weight loss than the 2.37 associated with the dressing change. Possibly as much as double. Even if you go to 4 lbs with no other changes you win big. Hey you might even like it so much that you switch the other 2 salads over and make it closer to 8 lbs or more a year.
The third thing you got is the lack of fat coating your greens means that your body can more completely deal with the greens in your salad so you get more benefits than if it were dressed with an oil based dressing.
So, one little change gets you free weight loss, more energy and a more nutritious meal and it tastes great as well. I hate cliches, but this one is a win win.
More soon.....
Sunday, May 6, 2012
What's So Great About Hiking Anyway, Paully?
 |
| A group pic from the top of Mt. Rose |
Do you ever feel like you could use a "reset?" That is what an average hike is like. You are out in nature, breathing fresh clean air, without the sounds associated with daily life like cars and sirens and horns.
So if an average hike is a reset than what is a hike that is a bigger challenge? Why go the extra mile - or extra elevation gain - if you can get a reset from an average hike? The more challenging hikes provide you with additional benefits. You can get these from other endeavors as well. When you do the harder thing you get the sense of empowerment that only comes from pushing yourself past your built in comfort zone.
Mt. Rose on the Olympic Peninsula is such a hike. On a Winter - Snow - route to the summit you hike 3.1 miles and gain 3500 feet of elevation. The result is a 6.2 mile hike on a relentless trail that is no bargain in either direction. I always refer to it as relentless, and I think that is a good description.
That was our mission today as Pam, Rhonda, Emily, Lance, Dave and I headed out to meet Terry who brought along his wife Zena her friend Patty and Tom. The trip was uneventful in a good way and we didn't hit snow until the last mile. There was some low clouds which meant we had no views at the top, but it was another great event.The other thing that is great about hiking is the gathering of like minded people to tackle a tough hike. The quality and content of the conversations are worth all the work you end up doing.
So, another weekend and another 2 days of activities. A 35 mile or so bike ride around Seattle for opening day of boating season and the crew races on the Montlake cut and a great hike by Lake Cushman on Sunday. Here we are a little tired, but certainly better for the effort.
And a few pics from our Opening Day Bike Ride:
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| Lunch at the Montlake Ale House |
More soon....
Friday, May 4, 2012
First Use Of My Muir Glen Tomato Gift
Back when I had writer's block I alluded to the fact that Muir Glen Organics had sent me some tomatoes and coupons for being a food blogger. I should stick closer to food than I do, but I guess that the moniker works.
The other day I decided to try their Fire roasted Diced Tomatoes with Green Chilis and their Dice Tomatoes - No Salt Added in my modified Rice and Beans. I also switched the rice for The Truroots Sprouted Rice and Quinoa Mix. This is what I did.
Super Healthy Rice and Beans
1 can (15 oz) Muir Glen Organics Fire Roasted Diced Tomatoes with Green Chilis
1 Can (15 oz) Muir Glen Diced Tomatoes - no salt added
1 Organic Bell Pepper Diced - I used yellow
1 Medium Organic Red Onion diced
2 Cloves Organic Garlic minced
Olive oil
1 tbsp Cumin
1 tbsp Paprika
1 tbsp Chili Powder
1 cup dried Truroots Sprouted Bean Trio cooked as directed on package.
1 can (15 oz) Organic Black Beans
Worcestershire Sauce
Louisiana Hot Sauce
1 Tbsp Dried Oregano
1 Tbsp Dried Basil
Salt and pepper to taste
1 Cup Truroots Sprouted Rice and Quinoa - Cooked per instructions.
Heat oil in skillet. Add onions and peppers and saute for 5 minutes. Add garlic and saute 1 minute then add both cans of tomatoes and the black beans (drained and rinsed) along with the Spouted bean Trio (cooked). Add all spices and the add the Worcestershire sauce to taste and then the Louisiana Hot Sauce, salt and pepper to taste.
While that simmers on medium low cook 1 cup of Truroots Sprouted Rice and Quinoa mix per instructions. They will both finish at the same time.
Serve some rice in a bowl with the Bean mixture on top and enjoy.
It should look a little like this.
The other day I decided to try their Fire roasted Diced Tomatoes with Green Chilis and their Dice Tomatoes - No Salt Added in my modified Rice and Beans. I also switched the rice for The Truroots Sprouted Rice and Quinoa Mix. This is what I did.
Super Healthy Rice and Beans
1 can (15 oz) Muir Glen Organics Fire Roasted Diced Tomatoes with Green Chilis
1 Can (15 oz) Muir Glen Diced Tomatoes - no salt added
1 Organic Bell Pepper Diced - I used yellow
1 Medium Organic Red Onion diced
2 Cloves Organic Garlic minced
Olive oil
1 tbsp Cumin
1 tbsp Paprika
1 tbsp Chili Powder
1 cup dried Truroots Sprouted Bean Trio cooked as directed on package.
1 can (15 oz) Organic Black Beans
Worcestershire Sauce
Louisiana Hot Sauce
1 Tbsp Dried Oregano
1 Tbsp Dried Basil
Salt and pepper to taste
1 Cup Truroots Sprouted Rice and Quinoa - Cooked per instructions.
Heat oil in skillet. Add onions and peppers and saute for 5 minutes. Add garlic and saute 1 minute then add both cans of tomatoes and the black beans (drained and rinsed) along with the Spouted bean Trio (cooked). Add all spices and the add the Worcestershire sauce to taste and then the Louisiana Hot Sauce, salt and pepper to taste.
While that simmers on medium low cook 1 cup of Truroots Sprouted Rice and Quinoa mix per instructions. They will both finish at the same time.
Serve some rice in a bowl with the Bean mixture on top and enjoy.
It should look a little like this.
In the words of the guy on TV they called the Cajun Cook "Oooh Wee - I Guarantee!"
More soon....
Wednesday, May 2, 2012
Do What You Like To Do
If you watch any daytime TV you are overwhelmed with the stuff they say you need to add to your daily regimen. In the first place you don't likely have the budget for the 35 supplements they would suggest you take and who has the time to keep up on that kind of crap anyway?
What you need is something easy that you can stick to. You need a sustainable program. You can't go to the fat farm with Jillian Michaels and work out 8 hours a day while someone else handles your diet. You have to get up and do what you are going to do by yourself and often while dodging the bad habits of those around you at home and work.
By now you're saying "This I know smart boy. Tell me what I don't know." So here it is.
Everyone has something that they enjoy doing that is also a form of exercise. For me it was walking. Whatever it is DO THAT THING. Do it as much as you can fit in to your life. If it is bowling you might want to avoid the alcohol and jalapeno poppers while you do it, but you get the point. Any activity is better than no activity.
Maybe your walk will turn into running or hiking eventually, but for now it is something in the right direction. You can't do everything at once. The weight goes on gradually and it will come off gradually.
Just because you are now getting active does not mean you get to eat all the crap you want. You need to look at ways to add more nutrient dense and calorie light foods and cut out the calorie dense and nutrient light ones.
An easy way to get started is to use smaller dishes to eat from. You also want to have any extra food away from the table. That way a second helping requires more than a quick reach. If you have even 30 seconds to think about it you have 30 seconds for your body to signal that it has had enough.
Next, on that smaller plate fill 2/3s of it with salad and vegetables. The serving sizes for meats are 4 oz. which is about 1/3 to 1/2 of what most restaurants and home cooks serve. I have come to a place where I realize that I don't need animal protein at all. Not that I have stopped eating it completely, but the less I eat the less I need.
The best examples of nutrient dense and calorie light foods are fruits and vegetables. I sucked at adding these to our diet when I was heavier. They are now 75% of our diet with another 10-12% being whole grains nuts and seeds.
I know that the idea of eating "rabbit food" is a tough sell for most peoples' spouses and kids so don't force them to eat it. Buy what you need to take care of yourself. If you make meatloaf and mashed potatoes for the family have some yourself, but use 1/3 of the plate for that and the other 2/3s for a salad or some steamed veggies. You can also help them by swapping the ground beef for ground chicken or turkey. By the time you add the seasoning no one will be the wiser. A little extra paprika gets the color right.
When you get healthy they will notice and some of them will begin mirroring your actions as well. The chubby hubby will always be the toughest convert. We men hate to give up our gravy and we hate even more admitting that we need to change what we do as we age. We all remember when we could hit the weight bench for a couple of weeks and be right back in shape. We forget that that was 20 years ago.
More soon....
What you need is something easy that you can stick to. You need a sustainable program. You can't go to the fat farm with Jillian Michaels and work out 8 hours a day while someone else handles your diet. You have to get up and do what you are going to do by yourself and often while dodging the bad habits of those around you at home and work.
By now you're saying "This I know smart boy. Tell me what I don't know." So here it is.
Everyone has something that they enjoy doing that is also a form of exercise. For me it was walking. Whatever it is DO THAT THING. Do it as much as you can fit in to your life. If it is bowling you might want to avoid the alcohol and jalapeno poppers while you do it, but you get the point. Any activity is better than no activity.
Maybe your walk will turn into running or hiking eventually, but for now it is something in the right direction. You can't do everything at once. The weight goes on gradually and it will come off gradually.
Just because you are now getting active does not mean you get to eat all the crap you want. You need to look at ways to add more nutrient dense and calorie light foods and cut out the calorie dense and nutrient light ones.
An easy way to get started is to use smaller dishes to eat from. You also want to have any extra food away from the table. That way a second helping requires more than a quick reach. If you have even 30 seconds to think about it you have 30 seconds for your body to signal that it has had enough.
Next, on that smaller plate fill 2/3s of it with salad and vegetables. The serving sizes for meats are 4 oz. which is about 1/3 to 1/2 of what most restaurants and home cooks serve. I have come to a place where I realize that I don't need animal protein at all. Not that I have stopped eating it completely, but the less I eat the less I need.
The best examples of nutrient dense and calorie light foods are fruits and vegetables. I sucked at adding these to our diet when I was heavier. They are now 75% of our diet with another 10-12% being whole grains nuts and seeds.
I know that the idea of eating "rabbit food" is a tough sell for most peoples' spouses and kids so don't force them to eat it. Buy what you need to take care of yourself. If you make meatloaf and mashed potatoes for the family have some yourself, but use 1/3 of the plate for that and the other 2/3s for a salad or some steamed veggies. You can also help them by swapping the ground beef for ground chicken or turkey. By the time you add the seasoning no one will be the wiser. A little extra paprika gets the color right.
When you get healthy they will notice and some of them will begin mirroring your actions as well. The chubby hubby will always be the toughest convert. We men hate to give up our gravy and we hate even more admitting that we need to change what we do as we age. We all remember when we could hit the weight bench for a couple of weeks and be right back in shape. We forget that that was 20 years ago.
More soon....
Tuesday, May 1, 2012
Blogger's Block
Some days I just sit on the New Post page and stare at the blank screen waiting for inspiration. I know there are hundreds of recipes in my head that I could share, but I don't always feel like that's what I want to share.
Today is one of those days. I wanted to pass on some information on Chia seeds "shakes" or the great tomatoes that Muir Glen sent me because I am a food blogger, but I couldn't really come to a full idea for either yet.
I just watched the documentary "Dirt" and could talk about that some. You should see it. It is a very even portrayal of what the issues are regarding our most important resource that we treat pretty poorly. That, too, didn't turn the corner into an actual post length discussion.
Pam and I transferred our tomato starts into larger pots and moved them to the greenhouse to harden and grow before we transfer them into their self-watering containers, but even that isn't a complete thought.
I do want to pass on that the bulk carrots at Costco are no longer the Earthbound Farms Organic ones, but some non-organic product. There, I did it. Still no real blog post.
It's times like these when I am amazed that in less than a year the blog has over 5000 page views. Luckily, I am not always as stuck as I am today. I must be devoting too much of my mind to thinking about our winter climb of Mt St Helens later this month or our first bicycle ride of the year we have planned for Saturday to the races on the Cut for Opening Day of boating season.
So, here I am on Mayday sending out a mayday to my brain for something to write about that might be interesting. No luck so far.
I'll just have to promise to do better next time and say...
More soon....
Today is one of those days. I wanted to pass on some information on Chia seeds "shakes" or the great tomatoes that Muir Glen sent me because I am a food blogger, but I couldn't really come to a full idea for either yet.
I just watched the documentary "Dirt" and could talk about that some. You should see it. It is a very even portrayal of what the issues are regarding our most important resource that we treat pretty poorly. That, too, didn't turn the corner into an actual post length discussion.
Pam and I transferred our tomato starts into larger pots and moved them to the greenhouse to harden and grow before we transfer them into their self-watering containers, but even that isn't a complete thought.
I do want to pass on that the bulk carrots at Costco are no longer the Earthbound Farms Organic ones, but some non-organic product. There, I did it. Still no real blog post.
It's times like these when I am amazed that in less than a year the blog has over 5000 page views. Luckily, I am not always as stuck as I am today. I must be devoting too much of my mind to thinking about our winter climb of Mt St Helens later this month or our first bicycle ride of the year we have planned for Saturday to the races on the Cut for Opening Day of boating season.
So, here I am on Mayday sending out a mayday to my brain for something to write about that might be interesting. No luck so far.
I'll just have to promise to do better next time and say...
More soon....
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