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

Feed the Family, Fuel the Fun! This frittata is quick, easy and, hey, great for Easter brunch!

Did somebody say protein? When the miles add up, so does my craving for protein. That’s not a horrible thing. After all, protein helps rebuild tissue broken down by hard training. *About 10-15% of your calories should come from protein and runners need a bit more than non-runners.

Sure enough, with craving comes cuisine creativity (aka, hmmm, what do I do with these leftovers?) I had  a bit of salmon hanging about from a BBQ, so I came up with this hearty dish the next day. It’s great with mixed greens, soup, crusty bread…in a box with a fox, in a house with a mouse, I could eat it here or there…. Sorry, does that happen to you or is it just me?

The Stuff

6-8 large eggs (depends on how tall you want your frittata)
¼ cup Gruyere cheese, broken into pieces (other soft cheese works fine or parmy in a pinch)
½ pound cooked salmon, broken into small pieces
Salt and pepper to taste
1 Tbsp olive oil
½ cup onion, chopped fine
2 tsp fresh minced parsley (or 1/2 tsp dried)
2 tsp fresh mined dill (or 1/2 tsp dried)

The Prep

Heat oven to 350 degrees
Wisk eggs with salt and papper

Heat oil in a 10-inch, non-stick, ovenproof skillet, add onion and cook on medium until softened. Add eggs and parsley. Stir eggs gently, always keeping eggs covering the bottom of the pan for a few minutes until eggs are mostly set, but moist on top.

Sprinkle cheese, salmon pieces and dill over eggs. Pop in the oven and cook for about 3 minutes or till the top is just set. Do not overcook. or the eggs will be tough.

Potholders, potholders – handle is hot! Remove from oven and loosen the sides of the frittata with a spatula and serve warm.

The Review
3 out of 4 members of the family loved this recipe. One of my kiddos doesn’t like fish much, but managed ok just picking some of the salmon off.  I took the extra slice for lunch the following day and it was perfect just slightly heated up.

I love all kinds of frittatas. What are your favorite toppings?

*Cool Running’s tips on a runner’s diet

Runner’s World Nutrition Info

Interesting articles about protein from CentralHome


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Feed the Family, Fuel the Fun! New blog section – Runner’s World Recipe Reviews.

I often make the recipes from Runner’s World. They are usually quick and have few ingredients. Sometimes the kids like ’em, sometimes not. Most times I improvise or tweak recipes, but for the purpose of this new section, I’m going to keep to the original.

This month: Rocco’s Fettuccine Alfredo
Check it out on Runner’sWorld.com

See, don't cha wanna click and see his photo bigger?

Ok, first of all, I just have to ask, has your brain ever thought you could do something you do on the web to something you are reading or writing? For example, I’ve often written something and, for a fleeting second, thought I could hit undo instead of crossing it out or erasing it. Well, when I saw the little thumbnail of Rocco’s Dispirito in Runner’s World, the chef who contributed this recipe, my first thought was ooh, what a cutie, I’ll click the thumbnail and see the larger photo. No. Can. Do. Oh well. You can visit his website here.

Rocco’s Fettuccine Alfredo

DiSpirito’s latest cookbook, Now Eat This! transforms heart-stopping dishes like this pasta, traditionally laden with heavy cream, butter, and cheese. Here, he re-creates the sauce’s velvety texture with Greek yogurt and chicken broth.

8 ounces whole-wheat fettuccine
1 tablespoon butter
3 garlic cloves, minced
2 teaspoons cornstarch
Pinch of ground nutmeg
3/4 cup low-fat, low-sodium chicken broth
3/4 cup grated Parmigiano-Reggiano cheese
3/4 cup 5 percent Greek yogurt
Salt and freshly ground black pepper to taste


Simple list of ingredients

Bring a pot of salted water to a boil. Add fettuccine; cook according to package directions.

While pasta cooks, melt butter in a large nonstick saute pan over medium heat. Add garlic and cook two minutes.

Combine cornstarch and nutmeg in a small bowl; whisk in chicken broth until smooth. Pour into saute pan, raise the heat, and bring sauce to a simmer, whisking occasionally.

Whisk in 1/2 cup of the cheese until melted. Remove pan from heat.
Whisk in yogurt until smooth.

Toss fettuccine with Alfredo sauce. Season with salt and pepper. Top pasta with remaining cheese. Serves four.
FAT: 10 G

Cabernet seemed like the perfect match for this one.

How easy was it to make?
A breeze. A quick one. Wheat pasta always takes a bit more time to cook than the white pasty stuff, so leave a bit of time for that, but all in, less than a half hour.

Did the family eat it?

Jack, 6,  said, “mom, the pasta does not taste good. ” May, 4, loved it. Bill, my husband, also loved it. He added some cooked chicken slices to it the following night. It was supposed to serve four, meaning adults, so we had at least one serving left.

What I served it with
Lots of freshly ground black pepper, red wine and a mixed green salad that included tri-colored peppers, a hard-boiled egg, a handful of almonds. The kids had raw fruits and vegetables on the side and actually ate some of those.

Other notable notes
Be careful not to brown the garlic and cook it on too high of heat.

It took me awhile to figure out  which Greek Yogurt was 5%. Most of the brands in my store were 2%. I got something which I thought was more fatty, but it didn’t actually have a percentage on it. It was delicious, however, but I had to lick the container just to make sure while Bill talked about his days in Greece (which he always does at the mention of Greek yogurt) and about how he used to eat fresh yogurt with honey made in the same quaint coastal town.

It probably would have been equally as good had I used veggie broth to make it vegetarian. That’s what I usually do. I also would have loved to sprinkle some very fine parsley on it as well, but, as I said, I kept to the recipe.

Run-Fuel factor
I made this for dinner after a 5 mile afternoon recovery trail run and it was a nice, hardy main dish that felt satisfying, but not too heavy.

Would I make it again?
You bet. I’ve made other fettuccine alfredo recipes and this one is quite good. I’d say it stands up to the more fat-laden recipes. The yogurt really builds the flavor in this one and, since there is a decent amount of grated cheese, it’s got the pungent, salty depth you’re looking for. The quickness factor is also a big plus.

Overall rating for dinner main dish: 7.5

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Having finished a 17 miler yesterday, the few hours that followed were kind of all about food. Thinking about food, eating food, dreaming up recipes,  even watching a food show or two on PBS. So, I figured this was a good time to blog about one of my favorite recipes. My good friend, Tasha, turned me on to this one and I have no idea what it’s called, so let’s name it….. Moroccan Medley Salad

It’s awesome for several reasons:

1. It’s deliciously delicious
2. It’s easy and pretty quick
3. Kids might like it
4. It’s healthy and probably pretty low-cal (though I don’t have the stats)
5. You can impress your friends it. (This one is important to me because, since having kids around, I’ve let my standards go a bit in the entertaining department. Flipping the PB&J-stained placemat over is pretty much the extent of my sprucing up for guests.)

The Stuff:

2 Cups dried Isreali couscous
3 1/2-4 Cups water
4-5 multi-colored bell peppers (I love having at least one poblano in the mix)
1 red onion
3-4 oz. chevre goat cheese (feta will do)
4-5 Cups mixed salad greens

Handful of pumpkin seeds, optional

The Harissa-Style Dressing:
½ C olive oil
1 ½ tsp cayenne pepper (tone this down if kids are around, I like to put in about ½ tsp. mild chili powder instead)
2 Tbsp. ground cumin
3 Tbsp. tomato paste
1/3 C lime juice (about 2 limes)

Good Info to know:
My pictures show me putting together one serving, but if making for the fam or guests, put in a large, wide bowl.

Timing is a bit important with this one because you want the couscous and the peppers to be warm enough to melt the goat cheese.

While the pasta is cooking, cut up the peppers and onions.
While the peppers and onions are cooking, make the dressing.
While you’re assembling the salad, throw back a little chilled Chardonnay (if it’s summer), a deep Cabernet (if it’s winter)

Make it already:
Boil the couscous in the water, adding a bit if it starts getting to dry, until the pasta is soft. If you end up with it too wet, just stick it in a colander for a few minutes. Put the pot lid back on it after cooking to keep it warm.

Cut peppers and onions into about 1 inch squares. Either grill them outside till tender and slightly burntish around the edges or put in the broiler on high with a splash of olive oil on them for 8-10 minutes, checking and tossing a few times. Take peppers off heat, but keep warm.

To make the dressing put all ingredients into a bottle you can shake hard or into a shallow glass bowl. The tomato paste is think, so is better dealt with using a whisk.

Wash and dry the greens. Open the goat cheese and have at least one bite of that when no one is looking.

Spread the couscous on the bottom of the bowl. Top with peppers/onions. Break up cheese and toss over peppers. Spread greens over the cheese. Just before serving, drizzle about ½ the dressing over the salad. Toss in pumpkin seeds if ya want.

Pass the rest of the salad dressing. Listen to the oohs and aaaaahs and have more wine.

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Waldorf Salad Recipe for RunnersJust put whatever you want in it, seriously, it’s not brain surgery. Let your kids pick some of the ingredients and, if you get them to do some slicing and dicing, they are more apt to eat it. I like to make it with wheat berries because they are so danged hearty.

The salad:

* 2 cups uncooked wheat berries or short grain brown rice or Israeli couscous
* 1 cup chopped nuts (hazelnuts are good, pecans are heavenly and walnuts will do)
* 2 medium apples, cored and chopped
* 1 cup dried fruit (think combo! golden raisins, currants, cranberries)
* 1 cup finely chopped parsley (or half parsley, half mint)
*  ¼ cup finely chopped celery (and/or carrot, chopped really tiny)

The dressing:

This is where you can really get creative and spice it up how you like it. Honey is nice if it needs more sweetness
* 1/4 cup apple cider vinegar
* 1/2 cup apple juice
* 1/2 teaspoon salt
* 1/2 teaspoon pepper (or not)
* 1/2 teaspoon ground nutmeg
* 1/2 teaspoon ground cinnamon
* 1/2 cup extra virgin olive oil (or a little less)
* 2 tablespoons lemon juice

The put-together:

If you’re doing wheat berries: Put wheat berries into a large bowl, cover with at least 2 inches of water and soak overnight. Drain. Put 7 cups fresh water into a medium pot and bring to a boil. Add wheat berries, reduce heat and simmer, uncovered, for about 45-50 minutes, or until cooked as you’d like. (They’ll be pretty firm.) Drain and cool.

If you’re doing other grains: Cook brown rice or couscous till tender, cool.

Transfer wheat berries (or other grain/pasta) to a large bowl. Add everything, stir and enjoy. This is great for packed lunches, breakfast or a dinner side.

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