Getting Back in the Kitchen in 2017 with Turkey Stuffed Acorn Squash

After indulging a little too much this holiday season, I made a resolution to get back in the kitchen more in 2017. I have way too many cookbooks. So my plan is to try a couple new recipes each week. I use recipes as inspiration. I take from them new cooking techniques and ideas and then modify them to create my own delicious dishes. The following recipe was inspired by the acorn squash recipe in the Racing Weight Cookbook. It is a hearty, nutrient rich, high volume meal and a great way to enjoy acorn squash. It not only tastes great but is super easy and will impress your guests with its presentation. I like to pair it with a spinach salad and crusty whole grain bread. After I posted the pic of this dish to Instagram, the recipe was requested by a few people – so here you go. Enjoy!

Allison’s Turkey Stuffed Acorn Squashsquash

Ingredients:

1 acorn squash

1 lb. ground turkey

1-2 cups sliced mushrooms

1/2 medium onion

1 tsp oregano

1 tsp dried basil

1/2 tsp salt

1/2 tsp black pepper

1/3 cup shredded mozzarella

Instructions

  1. Preheat the oven to 375°F. Slice the squash in half from stem to root and scoop out the seeds. Drizzle cut-side with olive oil and sprinkle with salt and black pepper.
  2. Place the squash halves cut-side-up in a baking dish and pour in enough hot water to fill the pan by about 1/4 inch. Place in oven.
  3. Roast the squash until soft and tender when poked with a fork, 30 to 50 minutes. Exact roasting time will depend on the size of your squash.
  4. While the squash roasts, sauté turkey, onion, mushrooms and seasonings until cooked.
  5. Once the squash is tender, remove from the oven and set oven to broil. Carefully poor liquid out of pan. Stuff squash halves with turkey mixture and sprinkle with cheese. Return to oven for 3-5 minutes or until cheese has melted.
  6. Remove from oven and serve!

Nutrition Information (1 serving = 1/2 acorn squash; 1/2 turkey mixture): 420 calories, 16g fat, 28g carbohydrate, 5g fiber, 40g protein

 

 

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Practice Makes PRs: bRUNch Recap and Recipes

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Post fun run — fueling up!

Yesterday I hosted a great group of runners for a fun run with DWRunning followed by brunch that included a bunch of my favorite pre-, post- and during workout fuel options. Since I didn’t have copies of every recipe for individuals to take home, I wanted to include them all here for easy access. I’ve also included a couple of anecdotes as well as to why they work for me and my rationale for why they make great runner fuel. The biggest take away from yesterday? Runners like to eat, are hungry for nutrition knowledge and this type of event is a ton of fun for me to offer because it combines 2 things I’m very passionate about – running and food – and especially feeding others! Hope all that attended enjoyed (and learned a little something too!) and be on the lookout for future events like this in the next few months!

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Discussing the ins and outs of race day nutrition

 

Energy Bites: great for pre- or immediately post run. I’ve even known a few people to freeze and take along on longer workouts for mid-run fuel.

Raspberry Oat Scones: easy to make breakfast on the go or mid afternoon snack option. I used gluten free flour. From the Racing Weight cookbook.

Kodiak Cakes Pancakes (go for the protein cakes if planning to eat post workout): followed the instructions but used unsweetened almond milk instead of water to give added flavor, vitamins and minerals.

Overnight Oats: a favorite post run meal or pre-long run/workout fuel (just make sure you allow enough time to digest). Also great grab and go option.

Egg Frittata for a Crowd:

Veggie (serves 6-8)

1 zucchini, diced

1 summer squash, diced

1/2 a large sweet onion

1 medium red pepper, diced

1-2 cups mushrooms or other desired veggies

12 eggs

2 cups cheese (Italian mix or mozzarella/parmesan blend), finely shredded

Instructions:

  1. Preheat oven to 350.
  2. In a large sauté pan over medium heat cook veggies in about 1 Tbsp olive oil until tender.
  3. Coat 13×9 inch pan with cooking spray. Add cooked veggies to pan and let cool.
  4. Whisk eggs in medium mixing bowl. Add a dash of salt and pepper. Add cheese and mix to combine.
  5. Pour over slightly cooled veggies and make sure evenly distributed. Bake for 10-15 minutes or until eggs are set and slightly brown on top.
  6. Remove from oven and let sit for 2-3 min to cool slightly then cut into squares and serve.

‘BLT’ (serves 6-8)

1-2 cups baby spinach

2 roma tomatoes, sliced

1 lb bacon, cooked and chopped

12 eggs

2 cups cheese (cheddar), finely shredded

Instructions:

  1. Preheat oven to 350.
  2. Cook bacon to likeness. Let cool and pat dry. Chop into bite size pieces.
  3. Coat 13×9 inch pan with cooking spray. Add spinach. Top with sliced tomatoes and bacon.
  4. Whisk eggs in medium mixing bowl. Add a dash of salt and pepper. Add cheese and mix to combine.
  5. Pour over slightly spinach/tomato/bacon mixture and make sure evenly distributed. Bake for 10-15 minutes or until eggs are set and slightly brown on top.
  6. Remove from oven and let sit for 2-3 min to cool slightly then cut into squares and serve.

Toast station:

Top a whole grain bread with a variety of toppings. My favorite go-to bread brands are Angelic and Ezekial (usually found in the freezer section – both brands can be found at Mariano’s). Toast is great for snacks or pre/post workout. Toppings included a variety of nut butters, avocado, chia and hemp seeds. My goal for every snack or meal: complex carb (bread), healthy fat (avocado, chia, hemp, nut butter) and protein source (nut butters).

Yogurt Parfait Bar:

Look for brands of yogurt with very little added sugar (or just get plain and sweeten yourself with honey or agave). My favorite is Siggi’s plain or vanilla. I use it in everything! Top with low sugar granolas (two brands I’m loving right now are Viki’s and Milk and Honey). Other mix ins: fresh fruit, flaked coconut (look for unsweetened), a small portion of chocolate chips, chopped nuts, and chia or hemp seeds.

Smoothie Station:

I love smoothies because often after hard workouts, I have very little appetite yet I know the importance of getting quality fuel asap in an effort to speed up recovery. So I have turned to smoothies. I add a scoop of protein powder (more on those in a future post) to a big handful of spinach, about 1/2 cup frozen fruit and coconut water or almond milk and blend. If it’s going to be a meal replacement, I’ll also add chia, nut butter and/or oats. It’s an easy way to get calories in when I don’t feel like eating and a refreshing post-run option to boot. Here’s a helpful handout I made for Mariano’s on smoothies to help guide you on how to make a better one.

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Looking like I’m reading to the class with Coach Dan from DWRunning in the background

Are you interested in attending a future event like this or maybe even a more tailored, one on one session with me? Be sure to like my Facebook page to stay in the know of all my upcoming events and/or shoot me a line here to inquire about additional services that I offer.

 

 

 

 

 

 

 

Chicago Flower and Garden Show Recipes

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Post presentation selfie from the Garden Gourmet stage

Today I had the awesome opportunity to share two of my favorite recipes and my top tips to help you shop, live and eat well with Chicago Flower and Garden Show attendees. I was the featured ‘chef’ at 11:30am on the Garden Gourmet stage. All I can say is despite being super nervous before hand, I had a blast sharing my knowledge and food with this audience. Since I had a bunch of inquiries for the recipes – I wanted to re-share them here so you all could easily reference as well as a couple of my tips. Enjoy!

Carrot Pecan Energy Bites

These are actually my coworker’s recipe – that I’ve adopted and modified many times. They may a great snack pre- or post-workout and are easily stored in an airtight container in the fridge for up to a week. I love making a big batch and sharing with friends after long runs. My other energy bite recipe is a bit more indulgent – but also delicious. Check it out here: https://runningrdn.wordpress.com/2014/07/09/peanut-butter-energy-bites/.

fg 2Ingredients:

  • 3/4 cups oats
  • 1/4 cup pecans, chopped
  • 1/2 Tbsp ground flax seed
  • 1/3 cup almond butter
  • 1 1/2 Tbsp agave nectar or honey
  • 1/8 tsp cinnamon
  • 1/3 cup grated carrot
  • 1/3 cup dried tart cherries
  • 1/4 cup ground pecans

Directions:

  1. Blend together in a food processor: oats, pecans, cherries, grated carrots, and flax seed.
  2. Pulse in the almond butter, agave or honey, and cinnamon until combined.
  3. Spray hands with cooking spray and roll mixture into balls – about 1 Tbsp/bite.
  4. Role bites in ground pecans then place in air tight container. Cover and refrigerate for at least an hour before serving. Bites keep in the refrigerator for about 1 week. Makes about 20-30 bites.

Nutrition Info per Bite: 50 calories, 3g total fat, 0.3g saturated fat, 3 mg sodium, 4g carbohydrate, 1g fiber, 1g protein

Farro, Kale, Citrus and Avocado Salad with Citrus Vinaigrette

I love this salad. It contains all my favorite winter fruits and veggies and really adds a punch of citrus flavor to the plate. Serve along side salmon, chicken or other protein and you’ve got a complete meal. Or have alone as a main course (as I often do for lunch). As a side, this serves about 4-6 or on its own – about 3-4.

Ingredients:farro salad

  • 3 cups kale, cleaned well and chopped into bite size pieces
  • 1 blood orange, peeled and cut into wedges (a regular orange can be used if blood oranges are unavailable)
  • 1 grapefruit, peeled and cut into wedges
  • 1 avocado, sliced
  • 1/2 cup chopped hazelnuts, toasted
  • 1 cup cooked farro
  • Citrus Vinaigrette (see recipe)

Directions:

  1. To cook farro, place ½ cup uncooked farro in about 2 cups of water (to add more flavor, you could use vegetable or chicken broth).
  2. Bring to a boil then lower heat and simmer for 20 minutes. Drain any excess water.
  3. Assemble dressing (see separate recipe). In a large bowl, pour half of the dressing onto the kale and toss/massage well to coat the kale.
  4. Toss the sliced oranges and grapefruit with the kale along with 2/3rd of the toasted hazelnuts, avocado and cooked farro. Make sure everything is combined.
  5. Garnish with the remaining hazelnuts and drizzle over additional dressing, if desired.

Basic Citrus Vinaigrette

(makes just enough for salad)

Ingredients:

  • 1 small shallot, finely chopped
  • 2 Tbsp olive oil
  • 2 Tbsp white balsamic vinegar
  • 2 Tbsp lemon juice (from about ½ a lemon)
  • 2 Tbsp orange juice
  • ½ teaspoon lemon zest
  • Kosher salt and freshly ground black pepper

Directions

Combine first 6 ingredients in a small jar or medium bowl; season to taste with salt and pepper. If using a jar, shake to blend. If medium bowl, whisk until combined.

Do Ahead: Vinaigrette can be made/stored for 1 week. Cover and chill. Shake before using.

Nutrition Info (1/5 of recipe with dressing): 304 calories, 6.6g protein, 18.9g fat, 31.8g carbohydrate, 7.7g fiber, 9mg sodium

My Latest Breakfast Obsession: Overnight Oats

One of the things I emphasize with clients and strive to do personally is get a good breakfast every day. My criteria? It must contain protein – at least 15g – as well as a source of complex carbohydrate (like oatmeal, whole wheat toast, or whole grain cereal), a decent amount of fiber (5 or more grams) and a source of healthy fat. Why? Besides starting your day off on the right foot, this combo is sure to help bridge the gap between breakfast and lunch without feeling the need to snack or visit the vending machine.

My current breakfast obsession is overnight oats. I’ll admit, I’m a little late to the overnight oat party. I’ve seen pics and recipes from friends and colleagues posted to Pinterest, Instagram and Facebook for years without actually trying it myself. But once I did, I was hooked. What could be better than waking up, opening your fridge and having a no fuss, already prepared breakfast ready to go? And it meets all my criteria for a good breakfast! Here are 2 variations that I’ve created and love. They are also the perfect post- AM workout or pre- long run fuel. Enjoy!

Almond Butter Banana Overnight Oats

Makes 1 serving

Ingredients:

  • 1/2 cup of oats
  • 1/4 cup of low or nonfat vanilla yogurt (I prefer Siggi’s because it has more protein/serving than sugar)
  • 1/2 cup nonfat/skim milk (suggest Fairlife for an extra dose of protein)
  • 1 tsp chia seeds
  • 1 Tbsp almond (or other nut) butter
  • 1 medium banana, sliced
  • 1 tsp sliced almonds

Instructions:

  1. Mix together oats, yogurt, milk, chia seeds, and almond butter in a bowl then pour into glass or jar (suggested vessel: mason jar)
  2. Top with sliced banana
  3. Cover and place in the fridge overnight
  4. In the morning, remove from fridge, mix and add additional milk, if desired
  5. Top with sliced almonds and serve

Nutrition Information*: 485 calories, 18g protein, 15g fat, 74g carbohydrate, 10g fiber

Lemon Berry Overnight Oats

Makes 1 servingovernight oats

Ingredients:

  • 1/2 cup of oats
  • 1/4 cup of low or nonfat vanilla yogurt
  • 1/2 cup nonfat/skim milk
  • 1 tsp chia seeds
  • Juice from about ½ a lemon
  • 1 tsp lemon zest
  • ½ cup frozen berries (like blueberries, strawberries, blackberries, etc.)
  • 1 tsp sliced almonds
  • Drizzle of honey, agave or sweetener of choice (to taste/as desired)

Instructions:

  1. Mix together oats, yogurt, milk, chia seeds, lemon juice and zest in a bowl then pour into glass or jar (suggested vessel: mason jar)
  2. Top with frozen berries
  3. Cover and place in the fridge overnight
  4. In the morning, remove from fridge, mix and add additional milk, if desired
  5. Top with additional thawed berries, almonds, sweetener (if desired) and serve

Nutrition Information*: 353 calories, 17g protein, 6g fat, 61g carbohydrate, 10g fiber

*Nutrition information obtained using: US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 28. Version Current:  September 2015.  Internet:  http://www.ars.usda.gov/nea/bhnrc/ndl

 

Celebrate Citrus with My Farro, Kale, Grapefruit and Avocado Salad!

Citrus fruits are at their peak right now — so what better time to find new and unique ways to use them. My all time favorite? Juicy, red grapefruits from Texas. I literally can not get enough of these when they are in season. I eat them like an orange and devour them in a matter of minutes. Rich in vitamins A and C, I love their sweet, tart flavor. Grapefruits from other parts of the country are also great right now – but after biting into my first Texas grapefruit when I lived there a few years ago, I’ve been a convert. So to celebrate my grapefruit obsession, I created this recipe featuring a variety of other citrus fruit and a couple of my other favorite super-foods (avocado, kale, and farro). I’m also rather obsessed with this citrus vinaigrette dressing. I like to make a big batch and keep in the fridge for 2-3 days and use to top salads or to marinade chicken or fish.  Try it out and let me know what you think!

Farro, Kale, Citrus and Avocado Salad with Citrus Vinaigrette

farro salad

(serves 4-6)

Ingredients

  • 3 cups kale, cleaned well and chopped into bite size pieces
  • 1 blood orange, peeled and cut into wedges (a regular orange can be used if blood oranges are unavailable)
  • 1 grapefruit, peeled and cut into wedges
  • 1 avocado, sliced
  • 1/2 cup chopped hazelnuts, toasted
  • 1 cup cooked farro
  • Citrus Vinaigrette (see recipe)

Instructions

  1. To cook farro, place ½ cup uncooked farro in about 2 cups of water (to add more flavor, you could use vegetable or chicken broth).
  2. Bring to a boil then lower heat and simmer for 20 minutes. Drain any excess water.
  3. Assemble dressing (see separate recipe). In a large bowl, pour half of the dressing onto the kale and toss/massage well to coat the kale.
  4. Toss the sliced oranges and grapefruit with the kale along with 2/3rd of the toasted hazelnuts, avocado and cooked farro. Make sure everything is combined.
  5. Garnish with the remaining hazelnuts and drizzle over additional dressing, if desired.

Basic Citrus Vinaigrette

(makes just enough for salad)

Ingredients

  • 1 small shallot, finely chopped
  • 2 Tbsp olive oil
  • 2 Tbsp white balsamic vinegar
  • 2 Tbsp lemon juice (from about ½ a lemon)
  • 2 Tbsp orange juice
  • ½ teaspoon lemon zest
  • Kosher salt and freshly ground black pepper

Instructions

Combine first 6 ingredients in a small jar or medium bowl; season to taste with salt and pepper. If using a jar, shake to blend. If medium bowl, whisk until combined.

Do Ahead: Vinaigrette can be made/stored for 1 week. Cover and chill. Shake before using.

Nutrition info (1/5 of recipe with dressing): 304 calories, 6.6g protein, 18.9g fat, 31.8g carbohydrate, 7.7g fiber, 9mg sodium

Recipe Inspiration: Stuffed Zucchini Parmesan

Yesterday I had a request for a recipe using zucchini that was a little more ‘unique.’ Something that wasn’t zucchini bread or simply roasted. I didn’t actually have a recipe written out – but an idea for a dish that I really enjoyed – combining lean protein and zucchini that makes great leftovers and weekday lunches. So I put my creative juices to the test – and developed the following. I tested it out last night and in my opinion, it was a delicious success! Make sure to use ground turkey breast – not just ground turkey – to ensure you have the leanest protein source. You could also use ground chicken breast. I used diced, no salt added tomatoes to keep the sodium in check. Enjoy with a big side salad and you’ve got a lean, low carb, high protein, high fiber meal that satisfies.

zucchiniYield: 4-6 servings

Prep time: 10-15 minutes

Cooking Time: 50 minutes

Ingredients:

  • 2-3 large or 4 small zucchinis
  • 1 tbsp olive oil
  • 1 lb ground turkey breast
  • 1 small onion, finely chopped
  • 2-3 cloves garlic, minced
  • 1/4 cup fresh basil, chopped (reserve some for garnish)
  • 1 tsp dried oregano
  • ½ tsp crushed red pepper (or more as desired)
  • 1, 15-oz can diced tomatoes, drained 3/4 cup part-skim mozzarella cheese, shredded
  • ¼ cup grated parmesan cheese
  • Salt/pepper to taste

Directions:

  1. Preheat oven to 350°.
  2. Slice washed zucchini in half the long way and then slice off about 1/8″ of each bottom so it can lay flat on the baking sheet or pan.
  3. Scoop out the inside of the zucchini.
  4. Place those zucchini in a 13×9 pan that has been brushed with olive oil or sprayed with cooking spray.
  5. Roast at 350° for 20-25 minutes. Allow to cool.
  6. Heat olive oil in a pan over medium heat and sauté onion until tender, approximately 3-5 minutes.
  7. Add garlic and sauté an additional 2 minutes.
  8. Add red pepper, oregano, salt, pepper and ground turkey. Cook until browned.
  9. Stir in basil and canned, drained tomatoes and remove from heat.
  10. Sprinkle ½ cup of mozzarella cheese at the bottom of each zucchini shell.
  11. Top with meat mixture.
  12. Top with remaining mozzarella cheese and all of parmesan.
  13. Place pan back in the 350° oven, and bake for 20-25 minutes until thoroughly heated, and cheese is melted/starts to brown.
  14. Remove from oven, garnish with fresh, slivered basil and serve.

 

 

Buffalo Chicken Chili: Flavors that Remind me of Home

This past weekend I participated in a chili cook off. It was a lot of fun – we had entries in both the traditional and non traditional categories – and all were delicious. I decided to go non traditional with my take on a healthier version of a chicken wing in chili form. Not only is it a great way to enjoy this typically not-so-good for you sports-watching bar food – but it reminds me of home. Being from Rochester, NY–which is just under an hour west of Buffalo–and having lived in and traveled there most of my life to visit family–this chili brings back memories and flavors of home. Turns out others enjoy the flavor as well as it came pretty darn close to winning – just one point away from 2nd. 1st place was disqualified as the secret ingredient turned out to be a Rick Bayless chili starter kit (note to self – must try this for a quick weeknight meal)! Since I’ve had a couple of requests for the recipe – here it is. Enjoy!

Allison’s ‘Awesome’ Buffalo Chicken Chili

Every now and then, I get a serious chicken wing craving. This chili satisfies while saving you some calories, fat, and clean-up, too (no need for hand wipes). Top with crumbly blue cheese and the leaves from the celery. Chicken wings in a bowl!

Makes about 4-6 servings.

Ingredients: buffalo chicken chili

  • About 1 lb chicken breast
  • 1 Tbsp oil
  • 1 medium onion, diced
  • 1 head of celery, diced, leaves set aside
  • 4 large carrots, diced
  • about 2 cloves of garlic, chopped
  • 1 tsp ground cumin
  • 1, 15-ounce can or about 2 cups of chicken broth
  • 1, 15-ounce can diced tomatoes
  • 1, 15-ounce can white beans, drained and rinsed
  • 1 tsp paprika
  • 1/2 tsp oregano
  • 1/4-1/2 tsp cayenne
  • 1/2 cup hot sauce (preferably Frank’s RedHot)
  • Garnish: crumbled blue cheese and/or leaves from the celery

Directions:

1. Poach the chicken. Place in a pan, cover with water or broth. Add a pinch or two of salt and some black pepper. Bring to a boil then let simmer for about 20-25 minutes. Remove and let cool. Once cooled, shred.

2. Meanwhile, in a large stock pot or dutch oven, add about a tbsp of oil and heat over medium-high. Add the onions, celery, carrots and garlic. Cook until tender, about 10-12 minutes.

3. Add the broth and stir. Add the shredded chicken and the cumin through the hot sauce and let simmer – about 15-20 minutes. You can also transfer the onions/celery/carrots/garlic to a crock pot and add the rest of the ingredients. Turn up to high and bring to a boil. Then turn down to low and simmer until ready to serve.

4. When ready to serve, spoon into bowls and top with crumbled blue cheese and the leaves from the celery. Get ready for some kick!