Healthy Recipe: Lora’s Simple Kale

So, the kale I made last night for dinner was a big hit – even with the kids. All but one of my four children asked for seconds of the “kelp” LOL

Here’s what I did.

I took a few pounds of kale and removed the ribs and then coarsely chopped them and sautéed them lightly in canola oil and steamed them covered in about a cup of water for a few minutes (just until they turn a bright green). I think it took about 2 or 3 minutes. Then I thinly slices about 5-6 peeled cloves of fresh garlic and added a dash of salt and pepper. I continued to steam them covered over low heat for 13 or so minutes and added a splash of red wine vinegar just before I served them. The only trouble is I should have made twice as much. My kids LOVED it – and the best part is – it’s healthy!

Keep Cookin’ Healthy,

Coach Lora Erickson

aka “Mom”

Health Benefits of Kale

Kale is knows as one of the superfoods because of its great antioxidant and anti-inflammatory properties as well as its cholesterol-lowering benefits. Kale is considered a cruciferous vegetable (as is cabbage and broccoli) and should be part of your weekly diet. Most people steam it which enhances its cholesterol-lowering ability. Kale is packed with vitamin K, vitamin A and vitamin C along with many other nutrients such as manganese, calcium, and potassium. It is also a really good source of many B vitamins along with providing natural fiber. Kale is also well known for its anti-cancer nutrients in the form of glucosinolates. Be sure and include it in your diet weekly.

Blonde Runner Recipe: Onion-Mustard Seed Sauce

Blonde Runner Onion- Mustard Seed Sauce

Last night I made a pretty yummy sauce that I wanted to share with you. I thought I better get it recorded before I forget how I made it. I am an experimental home chef so I like to make up stuff as I go and it turns out that sometimes it turns out pretty “nummy.” I have to apologize – I don’t really measure things when I cook so everything is to-taste but here are the basics of what I did to create this yummy sauce.

Heat up a little canola oil in a medium-sized sauté pan. Then add 2-3 medium sized yellow or white thinly sliced onions (I used a mandoline for this). Add a little dark brown sugar, and 4 or 5 minced cloves of garlic and sauté down the onions until they are clear. Then I added whole dry mustard seeds (I’d guess about 2-3 table spoons), a squeeze of fresh lemon juice (throwing in a little zest too if you’d like), prepared horseradish mustard (probably a quarter cup or so), a touch of butter for flavor, and then add about ½ to ¾ cup of milk and stir it well (you could use cream here but I like to make my sauces a little lighter). Then I seasoned the mixture with dry parsley, a bay leaf, and salt & pepper to taste. After tasting it I felt like it needed a little acidity so I gave it a splash on distilled white vinegar (a huge staple in the Erickson household – my kids could drink the stuff straight – they love it. It’s crazy. LOL). Then I added a little flour to thicken it up and make it the consistency I wanted. I served the sauce over meat but it could easily be spooned over whole grain pasta and be pretty tasty. The seeds give it a little crunch. It’s so yummy. You will need to double the recipe if you wanted to use it for a pasta sauce. Enjoy.

Stay Healthy and Keep Cookin’,

Coach Lora Erickson

“Blonde Runner”

www.BlondeRunner.com

Note: As you let the sauce simmer (30-45 minutes) on low heat the flavors get better and better. If I were making this sauce just for me I might have added in some fresh ground horseradish since I like my food spicy, but I didn’t since it was a family meal. (My husband tells me I have an “iron gut.” LOL).

Book Review: The Feed Zone (cookbook for athletes) by Biju Thomas & Allen Lim

Book Review: The Feed Zone (cookbook for athletes) by Biju Thomas & Allen Lim

(please note this is not a diet book – it for athletes training at high levels and some of the recipes are high calorie to refuel the athlete)

I have always been a believer that fresh and simple is better when it comes to cooking. This book really brings this concept to life. The Feed Zone lives up to its claim as a cookbook with “fast and flavorful food for athletes.” The recipes envelop the use of fresh whole foods and locally grown produce. As with most of my favorite cookbooks, it includes a lot of colorful mouth-watering pictures. I love pictures for garnishing ideas!

As an athlete I have discovered that nutrition is very individual and what works for one may not work for another. The authors recognize this and encourage athletes to “become keen observers of their own bodies” and put the science of nutrition into practice embracing individual variability. There is a certain amount of common sense that goes into eating as well. I especially loved the part stating “if something you eat makes you feel like crap, then, all things being equal, stop eating it.” (My 12-year-old son really got a kick out of this line). If only eating were that simple. But I feel like understanding the “why” and “how” is certainly helpful and makes eating better a little easier.

What I especially love about this book is the explanation at the beginning, “Feed Zone Lab” & “Feed Zone Kitchen” sections. They cover the ‘why’ and ‘how’ we should eat. The authors explore pre-workout, workout and post-workout foods as well as how to use macronutrients and cooking basics to help those that may feel help-less in the kitchen. This book can inspire even the most poorly nourished athlete to learn how to cook with healthy and simple ingredients. I also especially love the portables & après sessions for those of us always on the go or trying to optimize our recovery nutrition. There are some really great and yummy ideas. I love it!

As I thumbed through the recipes marking all the tempting ones, I have discovered that I have marked the majority of the book. I can’t wait to dive into these recipes and give them all a try! These recipes really seem simple and very doable even with limited time.

If you are looking for some great motivation to start eating better and fuel your body I highly recommend this book. You might even find your mouth watering as you read and view the colorful recipes and pictures. This book is hot off the press. Click here to purchase your own copy.  This is a must-have for any athletes kitchen library!

Velo Press puts out a lot of other great books for athletes.  Click here to take a look.

Erickson Family Chopped Challenge

Cooking seems to be a dying art in American as we lean more towards quick and convenient foods. Because of this I have make a conscience effort to teach my children how to cook for themselves. I think it is important for children to learn how to cook. Being a fan of the Food Network and as a family we often watch the show Chopped, so I thought it would be fun to have our very own Erickson Chopped Challenge. Since my children are still very young I decided that it would be best to not really “chop” anyone but to encourage each of them to do their best and award each of them with a certificate reflecting that. Our goal was no tears. Since we didn’t have an entire day to put on a show we also decided just to do the “Appetizer” category. We established that they would have 20 minutes to come up with their creations and present them to the two judges preparing two plates. The judges were Grandma and Dad – so they would certainly do their best to impress them. I was to be the cooking assistant and help all of them as needed. One of the rules we established from the beginning is that there was to be no fighting and if anyone was not sharing and getting along they would have a two minute penalty and have to sit on the couch while everyone else was cooking. With this being a timed challenge that wouldn’t be a good idea.

Being true to the show I placed four mystery ingredients in a covered basket that was only revealed to all of them at the beginning of the 20 minutes. I choose items I knew they were somewhat familiar with. The four ingredients were … (drum roll please)…

bread/buns, onions, fresh basil and cherry tomatoes from the garden. My oldest began working fast to create a yummy salsa (which turned out to be really quite good). I was impressed that he remembered about the cilantro we had available in the “pantry” (just like the show they were allowed to use other items in the fridge and in the pantry). He served his with butter toasted buns. My third son, chose to make “fries” with potatoes and seasoned them with some basil he cut up. He was super creative and built a log cabin with the pan fried potatoes to present to the judges. Mind you I did all the cooking for this 7 year old. I also helped bread, flour and cook my second 9-year-old oldest son’s “onion rings” that he decided to make (he has never done this before but grabbed for the season bread crumbs and started dippin’). I showed him how to do an egg wash and what seasoning might be helpful to add to the breadcrumbs to give them more flavor. He is super creative with how he balanced his finished ingredients on the plate to present. My four year old little girl created cut up tomatoes (yes, all by herself – she knows how to use a knife and can when Mommy is around only). She used a squirt of lemon juice on them with pieces of bread on the side. They were all so very proud of their creations as they presented them to the judges. We did end up adding two minutes for our littlest ones to finish up, but they did very well. Each child presented their dish and the tasting began. Before the challenge began I was a little afraid of what they might come up with and what we might have to taste, but all the dishes were surprisingly good.

As the judges deliberated and figured out what they would put on their certificates the children chatted in the other room giving each other praise. The award certificates reflected their efforts with my oldest boy getting “Best Use of Ingredients,” the onion rings winning “Daringly Difficult,” the potato log cabin wins “Creative Presentation” and my little girls tomatoes gets “The Most Yummy” (since that is what she kept saying and since they were so yummy she asked if she could eat both of her plates so the judges only got one bite – it was funny). They all got along beautiful with no fighting and no tears (unless it was from the onions). This was seriously one of the most successful family nights we have had. They all just gloated as each judge told them the unique things they did well. After that they all wanted to cook more and they immediately asked when we could do it again. I would highly suggest doing this with your family if you have little ones and want to have a fun night letting them create stuff. They impressed me. Don’t be afraid to cook with your children and encourage them to play with their food. Don’t be afraid to get in there and have fun and create with them. Happy cooking.

Lora’s Baked Salmon Potstickers

Okay we had a yummy (and healthy) dinner tonight and all my kids loved it, so it’s worth sharing. Like all healthy meals, it’s pretty simple. Here is what you will need:
Note: one thing you should know about me is that I don’t really follow recipes and I make things up all the time – sometimes they turn out and sometimes they don’t and this one was a hit with the whole family.

Ingredients

A package of round wraps
One 7 oz can of boneless/skinless Atlantic salmon, drained (give the juice to your cat – they will love you forever)
Dash of Worcestershire sauce (reduced sodium)
Some lite mayo made with canola oil (use just enough to stick it together)
Fresh chives from the herb garden (I use scissors and cut them into little pieces) – probably 2-3 Tablespoons
Minced garlic – probably 1-3 cloves
Finely chopped white onion (about ¼ cup)
Egg white slightly beaten (optional)

Instructions

I mixed it all together then fill the wrapper (it doesn’t take much) then seal them in a half-moon shape with a little water to stick the dough together. I cooked them on 375º F for about 15-20 minutes or until golden brown. I serve them with Kikkoman Sweet & Sour Sauce (go easy – it’s high sugar – but so yummy). Really you may not even need sauce at all – they are pretty tasty by themselves. I served this with steamed peas and sautéed mushrooms (high in zinc and vitamin C etc…) and milk.

Health benefits of fish (specifically salmon):

Fish is known for its heart health benefits and Salmon is no exception. Salmon is low in calories but packed with protein and omega-3 essential fatty acids with can help reduce inflammation and maintain a healthy immune and circulatory system. Salmon is also an excellent source of the antioxidant selenium, niacin, vitamin B12, phosphorus, magnesium and vitamin B6. Many of these B-vitamins have been know to help lower cholesterol and prevent cardiovascular disease. Just 4 ounces provides about

Number of Servings

Depends on how hungry you are.

This post was submitted by Lora.

from the farm to your table

There is a great new valuable resource that is available on-line that I wanted to let my readers know about. The U.S. Department of Agriculture has launched a new feature on their MyPyramid website that helps families make healthier food choices and gain a better appreciation for how their food is made. If you were to ask any child where food comes from, I bet the most common response is “the store.” But children need to understand really that food comes from a farmer’s field. Most food is grow and then processed. The site can teach you a lot about produce, meal planning and gardening. It even has a section that gives tips on how to achieve a healthier lifestyle.  It’s all part of the “Know Your Farmer, Know Your Food” campaign. The new webpage presents facts about specific fruits, vegetables and other foods and the farmers who grow them. It provides a menu tracker along with a MyFood-a-pedia, which gives consumers quick access to nutritional information for over 1,000 foods. What a valuable resource. I hope you will check it out.

Know your farmer

Roasted Marinara

A hearty sauce that can be used as a base for so many recipes and meals.

Ingredients

8 cups Fresh Tomatoes, Quartered
1 whole Sweet White Onion, Rough Chopped
6 whole Garlic Cloves, Smashed
½ cups Good Olive Oil
1 teaspoon Sugar
1 teaspoon Kosher Salt
1 teaspoon Crushed Red Pepper (more If You Like It Spicy)
½ teaspoons Ground Black Pepper

Instructions

1. Preheat oven to 400 degrees.

2. Combine all marinara ingredients in a large baking dish or roasting pan. Roast for 1 hour to 1 hour 20 minutes. I like my veggies to get a little black char to them. Then pulse them in a food processor.

3. Serve it on pasta, garnished with fresh basil.

Total Time

1hr, 30 mins

Number of Servings

8

This post was submitted by wmarble1.

Spinach and Red Pepper Quesadilla

A quick and easy yummy appetizer, or serve with a small green salad and fresh or canned pears or mandarins for a light dinner.

Ingredients

- 2 Tortillas (wholewheat for even healthier)
- Cooking Spray (preferably olive oil spray, but any will do)
- 3 oz Grated Colby Jack, Mexican Blend, or Mozzarella Cheese
- 1/4 Large Red pepper, sliced lengthways
- Large handful of Fresh spinach leaves

Instructions

1. Set pan on medium to med-low heat and coat lightly with cooking spray.

2. Place one tortilla in pan.

3. Layer 1/2 the cheese, red peppers, spinach leaves, then remaining cheese.

4. Top with remaining tortilla, and lightly coat with cooking spray.

5. Cook for about 45-60 seconds, or until golden, then flip and cook for a further 45-60 seconds until golden.

6. Transfer to plate and cut into 6-8 wedges.

Total Time

5 min.

Number of Servings

2

This post was submitted by isaacandruth.

Lemon Pesto Tilapia Fillets

Flavorful tender fillets of tilapia lightly pan fried and then quickly broiled with pesto. Cod is an excellent substitute for tilapia. Serve with lemon herbed rice and lemon sauteed asparagus for a well rounded meal.

Ingredients

- Tilapia Fillets – 1 per person (may use cod or other white fish of preference)
- 1/3 C. Flour
- 1 to 2 t. freshly grated lemon zest
- Pinch of freshly ground Salt and Pepper
- 1 to 2 T. Olive Oil (may use cooking spray)
- 1 T. Basil Pesto per fillet (i.e. 5 tilapia fillets = 5T pesto)

Instructions

1. Lightly pat the tilapia fillets in paper towel to remove some moisture.

2. Mix together the flour, lemon zest, and salt and pepper on a plate.

3. Lightly flour each fillet in the seasoned flour.

4. Heat oil in skillet on medium heat. Lightly pan fry the fillets for 1 to 2 minutes on each side until golden.

5. Transfer fillets to a Baking dish. Place 1 T. pesto on each fillet.

6. Broil for 2-3 minutes until pesto is bubbly and beginning to turn golden. Serve.

Total Time

7-8 minutes.

Number of Servings

Adaptable: 1 Fillet person.

This post was submitted by isaacandruth.

Lemon Sauteed Asparagus Spears

A tasty side to any main dish, especially fish (try Lemon Pesto Tilapia Fillets).

Ingredients

- 1 Bundle of Fresh Asparagus Spears
- 1/2 T. Butter (may use Olive oil)
- 1 to 1 1/2 t. freshly grated Lemon Zest
- Salt and Pepper to taste

Instructions

1. Wash and prepare asparagus by snapping the spears, removing the tough part of the stem.

2. Steam Asparagus for 3 minutes if you like your asparagus slightly crisp, or 4 minutes if you prefer it more tender (thicker asparagus will need 4-5 minutes). You can do this by placing a little water in a skillet; add asparagus when water is boiling; place lid over skillet, and steam.

3. Drain Asparagus and set aside.

4. Heat butter or olive oil in skillet over medium heat.

5. Add lemon zest to butter and sautee for 30 seconds to 1 minute. Be careful not to burn.

6. Add asparagus spears and toss well to coat. Add freshly ground salt and pepper to taste. Serve.

Total Time

8 min

Number of Servings

4-5

This post was submitted by isaacandruth.

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