Sprint 2 the Table

Appetites and Adventures

A PR Recipe. And Apple-Carrot Muffins.

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Recipe for a ridiculous PR:

  1. Enjoy some pasta the night before your race
  2. Don’t skimp on the red wine (heart healthy!)
  3. Drink yer water
  4. Wake up early enough to drink more water.  And coffee.
  5. Take a B-12 (serious energy)
  6. Eat a miracle muffin and some PB
  7. Run, Forrest.  Run.

Last night I met up with some friends to indulge in some pasta in preparation for the Beat the Street for Little Feet 5K this morning.  (Any excuse for pasta!)

We had a great time… and I had 3 glasses of vino.  Oops.  But I drank a lot of water, set my alarm and got in bed before midnight.

Fast forward to 6:15am:  I roll out of bed, started the coffee, chugged some lemon water, popped a B-12, and ate a miracle muffin.  With PB.  Seriously, I credit the wine Apple-Carrot muffin for this race.

What was this ridiculous PR?

24:10

A moment of silence, please.

That is nearly 2 MINUTES faster than my previous of 26:02.  Honestly, I don’t know where that came from.

Pete the Cat shirt and a post-race Mix 1 (which had 10g protein and was pretty tasty!)

You should really try these muffins.

Apple-Carrot Muffins

Closely adapted from these by Anja @ Food 4 Thought.

  • 1 egg
  • 2 T EVOO
  • 2 T unsweetened coconut milk
  • 1 tsp vanilla extract
  • 1/3 C 2% Greek yogurt
  • 1 carrot, grated (about 1 C)
  • 1 medium apple, grated
  • 1/4 C chopped pecans
  • 2 T goji berries
  • 1/4 C quick cooking oats
  • 1 C white whole wheat flour
  • 3 T palm sugar (you can also use agave/maple/stevia)
  • 1 tsp baking soda
  • 1 1/2 tsp ground cinnamon
  • 1/2 tsp ground ginger
  • 1/8 tsp ground nutmeg
  • pinch of salt

Preheat oven to 375 degrees.

Whisk together all wet ingredients in large bowl. Set aside.

In a medium bowl, combine oats, flour, sugar, baking soda, ginger, nutmeg, cinnamon and salt.

Gradually add dry ingredients to wet ingredients, stirring until just combined.  Fold in the carrots, apples, nuts, and berries.

Divide evenly among 7* greased muffin tins.  Bake 20-25 mins.

*The original recipe said it makes 6, but mine filled 7 standard-size muffin tins to the brim.

Nutritional Info: 178 calories,  8.6g fat, 1g saturated fat, 20.7g carbs, 3.4g fiber, 5.4g sugar, 5.5g protein

***

Now, I will reward myself with a mall trip.

When was the last time you shocked yourself?

Mustard-Roasted Brussel Sprouts: My First Brussels

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We never got the storms they were predicting yesterday – hooray!  Atlanta has many large, old trees and they have been falling with all the crazy weather we’ve had lately.

Not that I should complain – I keep seeing that some of you are still getting snow!  Nothankyou.

All of this to say, I got in a good run yesterday.  It never ceases to amaze me how much more focused I am in the afternoon when I am able to take a lunchtime run.

Stats

  • Distance: 3.5 miles
  • Time: 29:46
  • Pace: 8:42

“They” say that you should take frequent breaks if your work is sedentary and requires you to stare at a computer screen all day.  Apparently, work is killing us slowly:

Prolonged sitting has been linked to increased risk of death regardless of the amount of exercise activity performed.

I’ve been considering replacing my chair with an exercise ball.  My hips ache if I sit too long and I’m hoping that may help.  Has anyone tired it?  Do people stare?

Speaking of not caring when people stare… check out this video Caitlin @ Healthy Tipping Point shared yesterday: http://www.youtube.com/embed/M6wJl37N9C0

My favorite quote is at the end:

“You will never be merely pretty.”

Post-run there was more sittin’ pretty for me! I had my brussels and then worked the rest of the day standing up.

No, it’s not the first time I’ve eaten brussels, just the first time I’ve made my own.  (Although the first time I ate brussel sprouts was this winter.  Bad foodie!)

My first time was successful, if I may say so.  You really can’t burn these – they only caramelize and get sweeter as they roast.  I LOVED the mustard coating – next time I may even use a 2:1 ratio of mustard to EVOO.

While these were roasting, I threw together a salad and made an egg.  The egg was going to be sunny side up… until I broke the yolk. It was still good!

In my salad:

  • Arugula
  • Brussel sprouts
  • Carrots
  • Celery
  • Cilantro
  • Cucumber
  • Not-so-sunny egg
  • Shallots
  • Spinach

These brussels stole the show.

Mustard-Roasted Brussel Sprouts

  • 1/2 lb brussel sprouts, washed and trimmed
  • 1 T extra virgin olive oil
  • 1 T whole grain mustard
  • 1 garlic clove, pressed
  • 1/8 tsp ginger
  • S+P, to taste

Preheat oven to 425 degrees.

With a sharp knife, cut the brussel sprouts into 1/4-inch slices.  Chop vertically (from to top to stem)  so that the slices stay intact.

Whisk together mustard, EVOO, garlic, and ginger.  Salt and pepper to taste and whisk again (I used a herb-infused grain mustard and only needed the tinniest bit of S+P).

Gently toss the brussels with the dressing, avoiding breaking sprouts apart as much as you can.  Spread the brussels in a thin layer on a foil-lined pan.

Roast for 10-15 mins, tossing once half way through.  They are done when they begin to soften and brown.

***

Do you take breaks as recommended if you’re in a computer-dependent job?

More importantly, what’s your favorite way to eat Brussels? I have another 1/2 lb to cook!

Post-Race Strategy

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My pre-race strategy for the Sweetwater 420 5K was flawless.

Since I didn’t do the first 5K Saturday morning, I decided to walk to the 420 race.  It seemed like a fantastic idea when I started; however, I failed to realize it takes a LOT longer to walk 4 miles than to run it.  The last 1/2 mile I was basically sprinting in order to make it to the start line!  No matter, it was a nice warm up.  🙂

Those Carrot Cake Overnight Oats held me over like a champ.

They haven’t posted the official times and I never actually saw a) the race begin or b) the actual start line.  I think I finished in about 28 mins – slower than my last 5K, but it was a hilly course and I’d just walked/sprinted to the start.

After finishing the race we all received a beer and a bagel.  A true breakfast of champions.

 

I just realized those of you not in the South may not be familiar with Sweetwater Brewery.  They are based out of Atlanta and they make some delicious beer – my favorite is the deliciously hoppy IPA.


Lee came out after her very successful 5K in another part of town.  It was fun to meet up and share a beverage!

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Post-post race my friends and I headed to glory that is the Dekalb Farmer’s Market to pick up ingredients for dinner.  This “market” is difficult to describe (and they don’t allow picture-taking).  In short, it is 140,000 sq feet of foodie heaven.

Source: Mother Earth News

 

One of the many goodies to discover at the market is the cheese.

My selections:

 

  • Tomme de Savoie – Good.  It was a nutty cheese, made from cow’s milk.  The cherry-filled Cabernet we opened was a bit too big for it – I’d like to try it again with a Malbec or Cotes du Rhone.
  • Irish Cheddar w/ Red Wine – Delicious.  Rich cheddar.  The flavor only got better as I chewed.  It paired really well with the vino.
  • Cypress Midnight Moon – Upon Matt’s recommendation, I was sure to pick up this up.  I’m a huge fan of nutty cheeses and this goat’s milk cheese hit the spot.  It was probably my favorite of the night.

 

We served these as appetizers with hummus, carrots, and pretzel chips.  I also added a hunk of the basic feta I bought to use in the burgers.

 

For the main event, Dallas and I prepped sliders to be grilled on the Big Green Egg.  His were a tasty blend of ground beef and ground pork.  Mine were lamb.

In my sliders:

  • Ground lamb
  • Feta cheese
  • Kalamata olives
  • Fresh dill
  • S+P

 

I also made an impromptu tzatziki sauce with Greek yogurt, dill, mint, garlic, olive oil, and lemon + zest.

Add to that an arugula salad with cucumbers and grapefruit, grilled eggplant and sweet potato rounds… and by 10p we had a meal feast!

I was so excited I forgot to take a pic. 🙁

 

Annnnnddddd… by 11p we needed dessert.

These Chocolate Chip + Pretzel Cookie Bars by Michelle @ Brown-Eyed Baker have been saved in my Delicious bookmarks for just such an emergency.

 

 

This salty-sweet deliciousness hit the spot.  3 times.  That’s what she said. We “iced” them with honey-peanut butter (one of the best decisions I made all day).

My only complaint is that the pretzels don’t hold their crunch.  Any suggestions???

I want to do these again when I’m feeling more creative and make a few adjustments.  I’m thinking toffee or peanut butter chips or chocolate-covered pretzels…

 

Add to this a Sunday morning 3 mile run and a sunshine-filled afternoon playing ball…

…and you there you have my post-race strategy!

***

What is your favorite summer drink?  Has anyone outside of Georgia heard of the Sweetwater Brewery?

Happy Tax Day to all!  May your returns be plentiful.

 

Pre-Race Strategy

By

This morning I had a grand plan to run 2 5Ks.  Wellll… I pulled my hamstring last weekend, there was a crazy storm last night, and this week has been exhausting.

These are my excuses to keeping the 5Ks to a minimum today.

I was going to do the Georgia Tech Pi Mile and the Sweetwater 420 5K.  One doesn’t start until 11a and has free beer at the end.  Choosing between the two was the easiest thing I’ve done all week.

Without further ado, here is my pre-race strategy for a late, beer-promising 5K:

1. Eat a tasty dinner.

Yakatori leftovers.  Mmmmm… carbs.

2. Have a chocolate protein shake.

Get your protein in the night before – too much the day-of can cause cramping.

In my shake:

  • 1/2 dark chocolate EAS
  • 1/2 scoop cookies ‘n cream protein powder
  • 1/2 large banana
  • 1/2 C kale (frozen)
  • 1 tsp cinnamon
  • ice + water

3. Spend the evening writing a proposal for work and ordering free Bragg samples.

I love their Apple Cider Vinegar drinks too – Apple-Cinnamon is the best!

4. Wake up too early (stupid work programming me to be an early riser).

Post-storm sunrise

5. Drink coffee.

I know, I know… I drank 2 glasses of water too!

6. Devour Carrot Cake Overnight Oats (a la Oh She Glows).

You should make this.  Double the recipe… you will want seconds.

My additions: nutmeg and ginger, topped with greek yogurt and pecans (icing!) rather than Angela’s muffins (mine must be lost in the mail…).

7. Blog about pre-race activities and catch up on some reading.

8. Race!!!

***

Good luck to everyone running this weekend!  How did you all do?!

Is anyone else going to a festival?

Atlanta has at least 3 this weekend – Dogwood, Sweetwater 420, and Alpharetta Arts Fest!

Empire State South

By

After complaining about the funk and then reading an inspirational post by Caitlin @ Healthy Tipping Point about Ellen, a very cool 73 year-old marathoner, I cranked out a run.

One of my favorite quotes from the interview: Remember, energy begets energy…and it’s contagious.

 

As per usual… I feel better.

Someone just kick my in the arse out the door next time, please!

 

Stats:

Distance: 4 miles

Time: 33:54

Pace: 8:36

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They say that breakfast is the most important meal of the day.  I agree… but brunch is certainly the most delicious meal of the day.

Especially if you can enjoy it at Empire State South (999 Peachtree Street, Atlanta, GA 30309, 404-541-1105).

I’ve visited for dinner twice.  Although it was before I could chew much of anything (my order was an odd mix of sides), I highly recommended you eat every meal here (I live right down the street… danger!).

L to R: Kimchi Rice Grits, Brussels, Oyster Mushrooms with Bok Choy

 

The Kimchi Rice Grits are addicting.

 

Back to brunch.

I met a group for brunch at ESS last Saturday – this is a pretty food-oriented group and we were not disappointed.

I’m not a Bloody Mary fan, but I did sample the Caesar Bloody of someone in my party.  It was made with clam & tomato Juice, worcestershire, olive brine, tabasco, black pepper, lemon. It was GOOD – to the point that I almost ordered one.  Almost.

I drank a delicious cup of Brazilian coffee, made using the pour-over method.  This method renders the freshest cup of coffee you will ever taste. I drank mine black.

 

As a starter we tried the pimento cheese with bacon marmalade.  It was served in a little mason jar with a side of crisp toast.  The chewy, candied bacon was a nice addition to the creamy pimento.  I’m a big fan of the salty-sweet combination to being with.  Add bacon and I’m over-the-moon.

 

Then came the mains.

 

If you’re in the mood for something light, don’t miss the Spring Farm Salad.

 

It consisted of farro, local lettuce, legumes, goat cheese, orange segments, carrots, cucumbers, English peas, and radishes. It was crunchy and full of flavor – more “toppings” than lettuce made it extra satisfying.  It was drizzled with a balsamic reduction and a citrus vinaigrette (I ordered on the side). The vinaigrette was perfectly balanced with the sweet citrus, sea salt, and olive oil.

 

Another dining mate ordered the Pork Confit served over a Jalapeno & Bacon Biscuit with poached eggs, arugula, balsamic onion jam, hollandaise mousseline.

I did a little taste test and can vouch for its deliciousness – the confit was impossibly flavorful and juicy.  Not over salted or greasy, as I have found to be the case around Atlanta lately.  Sadly, he ate it before I got a pic.

 

Then there was the Special. OMG – it was special.

I wish I had written down the description, but from what I recall it was a: Pheasant Empanada with a green chili chow chow, poached egg, local lettuce, orange segments, and a balsamic reduction.  Holy mother of deliciousness.

I’ve never been a big pheasant fan, but this couldn’t have been better.  The empanada was flaky and light – not too greasy (as I find is often the case).

 

And they brought out a little dessert-snack.  Some sort of peanut butter fudgy-toffee.

Just when I thought I couldn’t love them more…

If you’re in Atlanta and in need of brunch this Saturday/Sunday, ESS is worth the trip.

Reservations recommended – especially with the Dogwood Festival this weekend!

***

What is your favorite meal of the day?  Is brunch a weekend must or a special treat?

Happy Friday!!!


Meyer Lemon Ricotta Penne

By

Do you ever just not feel like exercising?

 

You’ve been in Cubonia all day, staring at a screen…

The thought of lacing up and running can be excruciating.  That was me yesterday.  I skipped the weights I planned Thursday.  I sat at my desk all day Friday.  Slug.

 

Yes, sometimes you NEED rest days.  But sometimes you just need to get a foot out the door.  I got my foot out the door for 34 minutes and 4 miles.  It made me feel 100% better.  (Note to self: moving make you feel good.  Just do it.)

I feel like everyone with a blog also has a fancy Garmin watch.  I do not.  They’re great watches and can give you some nifty data… I just don’t need that much watch.  I use the Tech4o Accelerator.

Features include:

  • Accurate pedometer
  • Customizable –  specify your height/stride/weight
  • Chronograph (ok, ok… I’ve never used this)
  • Countdown timer (this is pretty cool)
  • Daily alarm

 

The best part?  It’s on sale for $50!!!

_________________________________________________________________________

After my refreshing run, I needed fooood.  And there was a Meyer lemon in the fridge calling my name.

If you haven’t tired a Meyer lemon yet, run out and do so now.  They’re at the end of their season and they are light years from a plain lemon.

 

How do they differ from regular lemons?

  • Deeper yellow in color
  • Twice as juicy
  • Sweeter/less acidic
  • Edible skin (you can eat a regular lemon peel, but you probably won’t get far)

 

Drooling yet?  They are awesome in compotes, cheesecakes, drinks, draaaanks, dressings… anything!

I decided on a ricotta sauce, to be used with penne and super-thick asparagus (seriously – I’ve never seen stalks this huge).

 

It is rare that I make pasta at home.  I’m more into quinoa or lentil mixes.  With the ricotta, I needed something with more umph.

When you read this, it sounds like a time consuming recipe.  It isn’t – each piece can be done simultaneously.  I had a gourmet-quality dinner on the table in 30 minutes.

Hit.  The.  Spot.

________________________________________________________________________


Meyer Lemon Ricotta Penne with Asparagus

  • 4 oz penne pasta
  • 1 Meyer lemon + zest
  • 1.5 T olive oil (I used Sweetwater Growers’ Basil-Infused)
  • 1/2 C ricotta
  • 1/2 tsp red pepper flakes
  • S+P, to taste
  • 2-3 T shallot, minced
  • 1 C asparagus

 

Prepare pasta as directed on package, adding 1 tsp of sea salt to the pot.

Meanwhile, place a small pot filled with water over high heat and bring it to a boil.  Fill a bowl with ice water and set aside.  Add the asparagus to the boiling water and blanch for 1-2 mins (just until turning a vibrant green). Drain asparagus and add to ice water to stop the cooking and retain color.  Drain the asparagus again, cut into 2-in pieces, and set aside.

Heat a small amount of oil in small pan over med-high heat.  Add minced shallots and sauté until translucent.  Remove from heat and set aside.

In a bowl, stir together lemon zest, lemon juice, ricotta, red pepper flakes, freshly ground black pepper, and salt.

Toss veggies and pasta with the ricotta and enjoy!

***

If possible, consume on a patio while enjoying a warm, sunny evening. 🙂

Do you run with some sort of tracking device?  Garmin?  iPhone?

Do you make pasta at home often?


Shallot and Kale Socca

By

Yesterday I couldn’t figure out why my quick, 5K run had me struggling.

While running, I only look at the distance on my watch (I ignore the time/pace).

Post-run is when I look at the time.  I don’t know why, but this has always been my ritual.  No pressure, I suppose…

Stats

Distance: 3.14 mi

Time: 25:52 (?!?!)

Pace: 8:13  <—– figured out why the run was so hard!


That may be my fastest pace ever.

Then I came home and did P90X Ab Ripper X.  Rawr.

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No running today – taking a rest since it’s a crazy day at work (in a good way).  Lots getting done AND we sold an add-on for a cool project.  Always a good way to start the end of the week!  (Yes, I designate a beginning to the end of the week.)

That’s not the only good news today…

…drumroll please…

I finally made Socca successfully!

 

Attempt #1: on the stove top in a pan.  Epic fail.

Attempt #2: in the oven, still a gooey mess.

 

After this frustration, I put down the chickpea flour.  Almost.  I did make some delicious Gena @ Choosing Raw’s Sweet Potato Chickpea Burgers.  Two thumbs up!

Today was my day.  With “All I Do Is Win” in the background, I created a masterpiece.

Attempt #3:

I also roasted some tofu and topped it with Muhammara (which freezes beautifully, btw).

There were a couple snafu’s…

DO NOT skimp on the EVOO when greasing the pan.  I almost had to eat my socca out of said pan.

I also got too excited about the socca working… subsequently over-cooking my roasted tofu.  Whatever.  It still tasted good.

This was enjoyed on my patio in beautiful, 70 degree weather. While watching the guy across the street sunbathe at his pool.

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Shallot and Kale Socca

(adapted from Dorie Greenspan)

  • 1/2 C chickpea flour
  • 1/2 C room temperature water
  • 1 tsp olive oil (plus more for pans)
  • 1/2 tsp herbes de provence
  • 1/4 tsp teaspoon sea salt
  • 1/8 C diced shallot
  • 1/2 C kale

Saute the shallots and kale in small pan.  Set aside to let cool.

Whisk flour and spices together in a small bowl.  Add water and oil, whisking to combine.  The batter with be very thin.  Stir in cooled shallots and kale.

Refrigerate at least 2 hours (can stand overnight).  Preheat oven to 500 F.

Place an 8-inch round cake pan in center rack of oven.  Add a tablespoon of oil to pan and swirl to coat the bottom (don’t skimp on the oil – this was my remaining blunder!).  Return to the oven 1-2 mins to heat the oil.  Remove the hot pan and pour the batter into pan.

Cook for 5 minutes, turn on broiler and broil for an additional 3-4 minutes, until the top is getting some nice burnt patches. Remove from oven and flip out onto a plate or cutting board.

***

Are you on the Socca-train?  What’s your favorite version?

 

Qu-egg-sadilla Returns!

By

Many “food” bloggers have mentioned that it is rare for them to make the same meal twice.  When you feel like you have to create new content constantly, it is understandable!

I definitely have that problem… but it was an issue before I ever began blogging.  Content is a driver, but my original problem was simply excitement over trying new things.  (Much like my grocery shopping problem.)

This morning I am proud to announce that I did repeat a meal!!!

The Qu-egg-sadilla.

I’ve been traveling since Friday afternoon.

There isn’t much food in mi casa.

The basics: champagne, eggs, PB, random flours, lemons, and limes

The chammy is leftover from the bridal shower.  Really.  I didn’t drink the leftovers… yet. 🙂

Aside from being tasty, Qu-egg-sadillas don’t require a lot to make: tortillas and egg.  The rest can be improvised!

Today’s modifications:

  • 1/2 tsp lemon zest
  • 1/2 C sautéed kale
  • 1/2 tsp ginger

You can find the original recipe here.

Lucky me had a little of my favorite Atlanta Farm Fresh Greek-style yogurt leftover!

I keep pureed ginger in my fridge.  It’s fresh and I don’t have to worry about the root drying out. Plus it’s much easier than grating it myself! This was a Whole Foods find.

Nom Nom

At the risk of blasphemy, I may like this better than oatmeal.

***

23g of protein and I am full for hours after.  FTW.

Do you repeat meals?  

Do you even care if you do?

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