Archive for the ‘• Recipes, Food & Runner Fuel’ Category

A rainbow of color with endless possibilities

Seems to me the prettiest foods are the simplest. And, of course, we’re all trying to eat our healthy “rainbows”, right? Lately, I’ve found that roasting up a big ol’ pan of veggies on Sundays is the perfect way to start the meal planning for the week. Since moms (and dads) know that we often cook up 2-3 meals a night or one meal with 4 variations when we have little ones, starting with something that can be flexible helps. As recovery food, they can’t be beat. Add them to sandwhiches, soups or rice and pasta for any quick lunch or even breakfast after your morning workout.

Here’s how I work these puppies into meals…

You can cut up whatever veggies you have left in the fridge, spray them with organic canola oil or drizzle lightly with olive oil, add salt, pepper, a little thyme and/or garlic and roast on 375-400 till they are a bit al dente. Then you can…

  • Stick ’em in omelettes  for the perfecto recovery breakfast
  • Zap them in the food processor for a couple seconds and add them to rice, orzo, couscous or your favorite grain for a quick roasted veg pilaf
  • Add 1/2 to 1 Cup to the blender and mix with spaghetti sauce for a richer flavor and hidden veggies for kiddo sauce
  • Blend with enchilada sauce or chop and add to enchilada filling
  • Cut into smaller pieces and add to chili or a simple rice-based soup
  • Pick out your child’s favorites (or the only one he’ll eat), re-heat as a dinner side
  • Warm them, lay on a bed of greens with a little goat cheese, sprinkle with vinaigrette, then die and go to heaven
  • Use them in this Moroccan Medley Salad
  • Stick ’em on toast when you’re flying out the door
  • Cut down on meat and cheese a bit and add to nachos when baking
  • Make week night veggie fajitas
  • Veggie grilled cheese
  • Use to top pizzas and/or blend into pizza sauce
  • Chop and mix in with your favorite salsa
  • Eat them hot out of the oven. Of course, “as is” is awesome!

I know there’s a million more things you can do with these beauties. What are your ideas?


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I use fresh veggies in all my cream of yummy soups

I am one lucky mother. Seriously. I’m not sure how it happened, but my kids love soup. Their favorite is cream of whatever. Of course, being the calorie-conscious mom, I never include the delectable ingredient. The soups are creamy nonetheless, very very tasty and are the perfect vegetable delivery system for my kids. I make soup at least once a week, 2 or 3 times in the week during winter. My son is so picky, he hates canned soup and prefers my hot goods in his thermos over just about anything. Here’s my basic recipe for cream of green thing. It’s pretty simple and very flexible, so do some flexing and add/subtract what sounds good to you.

Cream of Vegetable Soup

3 to 3 1/2Cups chopped broccoli or asparagus, cauliflower, potato, whatever veg you like

2 tsp olive oil

1/2 C chopped onion

1-2 tsp seasonings: use what you like that goes with the veggie. I like an Italian mix I have that includes oregano, basil, marjoram, savory, sage. I like a little thyme and dill with asparagus. Spinach is lighter, so I just use a little tarragon with that. We love fresh ground black pepper in everything and fresh herbs from the garden can’t be beat.

1 Tbsp butter

2 Tbsp flour

1 Cube veggie bouillon

4 Cups water

Toppings (optional): Finely chopped spinach or cabbage, sunflower seeds, grated parmesan or crusty bread, drizzle of olive oil.

I like Rapunzel Vegan Veggie Bouillon. There's no MSG which many bouillon cubes have.

Heat oil in a dutch oven or large soup pot, cook onion till soft, about 5 minutes. While that’s cooking, add bouillon to water in a microwavable bowl (I use a big glass Pyrex measuring cup) and heat for 3 minutes. When it’s done, whisk till bouillon is dissolved and set aside.

Add seasonings to onion and stir for 15 seconds. Add butter and stir till melted. Over medium-high heat, stir in flour to form a roux (all sticks together). Slowly whisk in about 2 cups water-bouillon mixture until well blended and starting to thicken. Stir in the rest of the mixture. Bring to a boil and boil 5 minutes. Add chopped vegetables and boil till very soft when tested with a fork, about 10-15 minutes depending on the vegetable. *See note below about making cream of spinach soup.

When veggies are soft, turn heat off and puree  in blender until creamy. Pour soup back in dutch oven and adjust salt and pepper to taste. At this point, you can stir in up to a cup of milk if you want some “creamy” flavor. Taste it as you add it slowly. I’ve tried many kinds of milk in it because my son is somewhat lactose intolerant, but we figured out we like it without milk of any kind. Reheat on low until heated through. Serve, add toppings if desired and enjoy!

*Cream of spinach: I use about 5-6 cups baby spinach leaves when making cream of spinach soup (fresh large leaf spinach would work fine too, clean and chopped). Instead of adding it all at once, I add a cup at a time to the boiling water/onion mixture, stirring until each cup is limp, about 30 seconds each. Bonus- this is the quickest veggie soup evah and is a rich green – beautiful and fast when whipping up something yummy for company.

Let me know how your soup turns out! I’d love to hear what you used to make it your own creation.

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I’m feeling the need to play bloggy catch up. No big paragraphs for you to read, so throw down a cup a joe and let’s do a “wordless Wednesday” with a couple words thrown in.

My new favorite breakfast or snack: nonfat yogurt with soy nut mix from Costco (soy nuts, almonds, pumpkin seeds, cranberries) I threw in some sunflower seeds and a tsp of peanut butter because breakfast isn't finished without peanut butter.


Just in case you were wondering, my kids are still EXTREMELY cute, especially when they are in "best friends" mode. They love each other so much and I'm so lucky to be a play at home mom!


I'm a proud business member of the Oregon Track Club and enjoyed their annual meeting last night. To be in a room with coaches, leaders, elite athletes, volunteers, friends and the most passionate of Tracktown fans is humbling. Learning more about the 2012 Trials really got me excited to have our RMR booth there - wahooo!

(Photo from 2011 Eugene Marathon Expo) Lauren Fleshman was the speaker last night at the OTC meeting. She talked about following dreams...like when you were a kid and thought everything was possible. What a dreamer and inspiration she is.

My new swim paddles! My leg workouts are taken care of with running and biking, now it's time to beef up the arms a bit more with this addition to my swimming routine.


When we're not running, we're playing cards! Tanya hosted an impromptu poker party. Did you know you can play poker in a Run Momma Run shirt? Of course you can!

The peanut butter Gu experiment went well. I'm a plain-only gal and it wasn't too sweet. I wouldn't make a sandwich with it, but I'll run with it. Oh, and the new headlamp is doing what it's supposed to; keeping me out of the potholes, dog poop and major puddles in the wee hours.

Kale Chips! Chop, shoot with organic cooking spray or drizzle with Tbsp of oil, lightly salt & seed & bake at 200 for 1 hour or till crispy. Guilt-free heaven.

I love Andrea - an amazing woman I am having a blast getting to know. We look like we just woke up, cuz we did...and about to jump in a lake for my 1st open water swim this summer. And now she is my swimming mentor! (See paddle photo above) Oh look, you can wear your Run Momma Run shirt to a lake too

Sarah Bowen Shea, another inspiring woman - in running and in business. She has taught me so much and is so generous with her knowledge. I can't wait for you to enjoy her reading and chat at our Winery Run & Brunch coming up!

What’s up with you all? Running, gadgets, inspiring faces, places or races?

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One of my favorite lunches in my favorite old bowl = comfort.

I don’t “do” Trader Joe’s. I know, I’m weird. I try to be a Joe’s girl, I really do. I go, I look around, and never really get much. Oh sure, the list of things I WANT to buy is long; macaroons, cute little frozen enchilada thingies, cheap wine and chocolate covered everything. I know there are healthier gems in there, but I don’t go enough to really comb the isles and seek them out. I wait for other moms to gimme the, “Hey, you GOTTA try this” review.

Michelle (the new RMR biz partner and super foodie) sent me a bag of Harvest Grain from Trader Joes all the way from Arizona. She wasn’t convinced I would actually go buy it myself since I’m TJ-challenged, so she stuck it in the mail.

You GOTTA try this!

I use it as a base for lots of dishes. You can pile anything on it sauce-wise. It’s got Israeli couscous, along with red and green orzo, split dried garbanzo beans, and red quinoa. I like to whip up a batch, add proteins and have it all week long for a quick heat and eat lunch after a workout…or cold if I’m on the run. As many of you know, I’m a savory and love it for breakfast too with an egg on top.

Harvest Grain Recovery Lunch

Make as much of the Harvest Grain as you’d like per package directions. About 1/2 a bag does me for 3 or 4 lunches.

To the saucepan, add

– 1/4 c chopped onion

– can of great northern beans or soybeans

– 1 tsp ginger

– 1 tsp red wine vinegar (or more if you like it tangy)

– 1/2 veggie bouillon cube

After it’s cooked, spoon a cup or so into a bowl, top with protein (tofu, chopped, cooked chicken or turkey if desired), add shredded cabbage or chopped raw spinach and add another sauce if you want. I love salsa on mine.

Other great toppings:

– almonds or seeds

– parmesean

– more vinegar

– leftover spaghetti sauce

– any ol’ thing you want!

Of course, it’s really yummy with a chocolate covered macaroon. Hey, who said that?

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People have been bugging me for a while to post this recipe for energy bars, so here ’tis! They are extremely delicious and addictive, so I recommend making them, having one, then cutting and packaging them for the freezer or other wise hiding them from yourself and family. Seriously, they are meant to be eaten as fuel, not candy. That being said, they are FANTASTIC as a late night snack. Ssshhhh.

Tammy is my favorite foodie and is the person I most "jive" with about food. We live in the kitchen when we are together.

My sweet momma friend, surfer and triathlete, Tammy, gave me the recipe a few years ago and I’ve never made it the same twice. You can add/subtract whatever dry ingredients you’d like. The main thing to remember is to keep the amount of “dry” ingredients measured according to the recipe so that the bars don’t come out too flaky or gooey. Make, modify and enjoy!

1 C rolled oats

1 C crunchy cereal

1/4 C sesame seeds

2 1/2 C dried fruit (raisins, currants, cranberries, apricots

1/2 C chopped nuts (almonds, pecans, walnuts or a mixture)

1/8 C wheat germ or flaxmeal

1/4 C unsweetened coconut

1/2 C protein powder (vanilla, carob, soy, plain)

1 Tbsp oil

3/4 C Brown rice syrup

1/2 C Peanut butter or almond butter (or a mixture)

1 tsp cinnamon

  1. Preheat oven to 350 degrees.
  2. Toast oats, cereal, sesame seeds for 10 minutes, then put into large bowl
  3. Add dried fruit, nuts, meal, powder & mix
  4. In a medium saucepan over medium heat stir oil, rice syrup till bubbly
  5. Add peanut butter and cinnamon till blended.
  6. Pour over dry mixture and stir quickly to mix together well
  7. Spread and pat mixture into 9″ x 13″ pan.
  8. Refrigerate 4 hours, cut into bars and try not to eat them all at once.

I have had these for a quick breakfast, the kids LOVE LOVE them after school and I just took one on my long run last Saturday for a munchy. It was a welcome change up from Gu!

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This is one delish dish that shouldn't be saved just for the holidays.

I admit it. I love stuffing. But I love this recipe more. If you go easy on the butter, it’s a healthy alternative to traditional bread dressing and, I think, much more complex, beautiful and yummy.

This feeds at least 6 and is compliments of Martha Stewart, circa pre-jail time.

32 oz chicken or veggie broth
2 Cups water
1 cup wild rice
1 1/4 cups brown rice
1 stick, unsalted butter (could do it with 1/2)
1 small yellow onion, finely chopped
3 stalks celery, finely chopped
1 cup fresh flat-leaf parsley leaves, finely chopped
1/4 cup fresh sage, finely chopped
1 cup pecans, finely chopped (walnuts are fine too)
1 cup dried apricots and/or cranberries, roughly chopped
1 tsp salt
pepper to taste

Don't skimp on the fresh herbs.

It's pretty already!

Heat oven to 350

In a large dutch oven, bring broth and 2 cups water to a boil. Add all rice, reduce heat and cover. Simmer until tender, about 45 minutes.

It's hard not to eat this part right out of the pan with a spoon. As you can see, I used walnuts instead of pecans and it was just as tasty.

Melt butter in a large skillet over medium-low heat. Add onion and celery and cook for 10 minutes. Add the cooked rice, parsley, sage, pecans, fruit, salt and pepper and toss.

Transfer to a lightly oiled casserole dish. Cover and bake 25 minutes. Then watch your guests be delighted!

What’s your favorite holiday dish?

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This pie begs for creativity... and perfect for leftovers and stashing veggies

When it comes to pie – I’ll take savory over sweet almost every time. I know, I’m weird. I would also gladly trade dark chocolate for cheese. I’d rather have a sandwich for breakfast than pancakes. Ok, I think you get the idea. Don’t think I’m some of kind of completely goodie-two-shoe-over-the-top-grunchy-granola-eater though. What I love most about pie is the CRUST. You can make this one with a top and bottom crust or just the top.

I’ve been making savory pies for years, so I don’t really have set recipes to go on. These amounts are estimates. This pie is designed for flexibility. I like to make it with leftover beans I’ve cooked or rice. I sort of have rice going all the time (usually short grain brown or brown basmati).


You can either use your favorite pie crust recipe or this one which was handed down to me by my sweet, late mother-in-law, Carolyn. You need to chill it over night, but it’s SOOO worth it.

3 C flour

1 tsp salt

1 1/2 C shortening

1 egg

1 Tbsp white vinegar

1/3 C water

Mix flour and salt. Cut in shortening with pastry blender. In a separate bowl, mix other ingredients. Add it to flour mixture 1/2 at a time, blending till mixed after each half. Roll in a ball and chill, covered in fridge overnight.


This is where you can get creative. I love Mexi-pie, but you can just as easily create all sorts of combos. For the Mexi version:

1 1/2 C pinto or black beans, cooked, drained

1 to 1 1/2 C cooked rice (I like short grain brown or brown basmati)

Lightly salted sauteed till tender, chopped veggies (onion for sure, zuke, bell peppers of any color, roasted poblanos are awesome)

1 C shredded cheddar or whatever you like


In a pinch you can use a 15 oz can of enchilada sauce, but I like to whip one up in the blender like this:

1 can organic diced tomoatos

2 Tbsp tomato paste

1/2 C water

1 veggie boullion cube

2 cloves garlic

1 tsp chili powder

1 tsp cumin

Blend till smooth, then heat in saucepan. Adjust spices as you like. You should have about 1 1/2 cups sauce.


Cut chilled dough in half. Roll out your bottom crust and fit into 9 inch pie pan. Layer cheese, beans, rice, veggies into pie pan, pat firm. Pour sauce over so it filters down into pie. (If you put the cheese on the bottom layer, it helps keep it together when slicing) Roll out top crust and lay over filling. Cut edges as needed and pinch top/bottom crust together. Do whatever fancy thing you like to do with your crust, or not.

Bake at 350 for about 35-45 minutes or until top crust is done how you like it.

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