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

 

 

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.

 

 

 

 

 

 

 

Satisfying my Sweet Tooth: Apple, Oat and Tart Cherry Cookies

IMG_4123Growing up, and even now, I have quite the sweet tooth (another reason why I run!). I’m a little better at controlling it now – but when I was younger it was a very common occurrence for me to get home from school, throw my bag on the floor, and head straight for the cookie jar. Over time, I’ve replaced that habit with fresh fruit, vegetables and other healthy snacks, but every now and then, I really want a cookie. And nothing really beats a homemade cookie fresh out of the oven.

This past weekend I was invited to a friend’s place for dinner. It was a rainy, cold, dreary fall day, so the last thing I wanted to do was trek to the store to get something to make and take. I dug through my cabinets and found a variety of ingredients that somehow came together in the recipe below. They were a hit!

A couple tips: I like my cookies on the softer side – so if you wanted a crisper texture, I’d recommend melted butter vs. the canola oil I used. Also – this is a basic recipe – if you don’t have dried cherries, substitute another dried fruit – like raisins, dates, or even mangos. Swap diced pear for the apple. Want to make it more of a tropical flavor? Add coconut and dried pineapple and omit the cinnamon. You could also toss in some chopped nuts, chocolate chips, whatever you like! Just go easy on the add-ins. Too much and they won’t stick together. Try to stick to no more than 1 cup of raw fruit and 1/2 cup dried and/or nuts. For a true taste of fall though, try these just as they are and let me know what you think!

Ingredients:

  • 1 cup oats
  • ¾ cup flour (whole wheat if you have it)
  • 2 Tbsp ground flax meal
  • 1 ½ tsp baking powder
  • 1 ½ tsp ground cinnamon
  • ⅛ tsp salt
  • 2 Tbsp canola oil or unsalted butter, melted
  • 1 large egg, room temperature
  • 1 tsp vanilla extract
  • ½ cup agave (you can also use honey or maple syrup)
  • 1 cup finely diced apple (about 1 medium)
  • ½ cup dried, tart cherries
 Directions:
  1. Whisk together the oats, flour, flax meal, baking powder, cinnamon, and salt in a medium bowl. In a separate bowl, whisk together the oil or butter, egg, and vanilla. Stir in the agave. Add in the flour mixture, stirring just until incorporated. Fold in the apple and tart cherries. Chill for 30 minutes.
  2. Preheat the oven to 325°F, and line a baking sheet with parchment paper or a silicone baking mat.
  3. Drop the cookie dough into about 12-15 rounded scoops (for larger cookies) or 20-24 smaller scoops (for more bite size cookies) onto the prepared sheet, and flatten slightly with the back of a fork.
  4. Bake at 325°F for 13-15 minutes. Cool on the pan for 10 minutes before turning out onto a wire rack. Once completely cooled, store in an air tight container. They should keep for about a week – if they last that long!

Welcome to Run, Eat and Tweet (the blog)!

Enjoying one of my favorite meals in Baltimore!

Welcome to my blog! Since this is my first official entry, I thought it’d be a good opportunity to introduce myself and what the whole purpose of my blog is. I plan to blog about the things I’m passionate about…things I have a hearty appetite for: food, running and my life – the trials and tribulations. I’ve been tweeting for years and this is just another outlet to expand on my tweets and hopefully garner some interesting discussion.

So who am I? I’m first and foremost a lover of all things related to food. Born and raised on the east coast, I now find myself living, working, eating and running in Chicago, IL – the city of my dreams. I’m excited to share my food and running adventures with you!

Running the 2011 New York City marathon

Why healthy? I’m also a dietitian and have, at one point in my life, been significantly overweight, as well as underweight. I now happily enjoy food – all kinds – in moderation. In my journey to lose weight, I found sports – and more specifically running – to be an outlet for not only maintaining my weight, but also for stress reduction. I’m a proud marathoner and aim to run at least 1-2 per year!

So the purpose of this blog? I’ve been a dietitian for almost 8 years and I’ve become more and more aware of the huge disconnect there is with regards to nutrition and food. People – there are no quick fixes – but you can enjoy good food and maintain a normal weight. I’m living proof. I love bacon, have french fry and onion ring cravings on a regular basis (usually paired with a nice micro or craft-brewed beer), and I have a horrible sweet tooth – specifically anything that combines peanut butter and chocolate. I also love fruits and veggies and I have learned that being physically active, allows me to enjoy more of my favorite foods, in moderation, without guilt while having the added benefit of de-stressing me, making me a much happier, healthier individual.

So welcome to my blog and I hope you find it entertaining, insightful and informative!