good eats: Chopped Veggie Salad

You're welcome. Let's just get that out of the way. Eww, sorry. That was a bit arrogant. I guess you might not like the following recipe, so I should just speak for myself when I say that it's both scrumptious and pretty to look at. This chopped veggie salad requires some chopping prep time - no kidding, but when it's all made, it lasts for the week. I took this concoction for lunch last week and paired it with 1.5-2 cups of strawberries. Because I'm now more informed, I will only be buying organic strawberries. The lower the fruit/veggie sits to the ground, and if it can't be peeled, the more pesticides it carries. Therefore, I'm switching to organic. In fact I've switched to pretty much everything organic.

The salad and fruit pairing definitely satiated my noon-time hunger. I recommend not dressing the salad until you portion out what you eat the day, otherwise, dressing ahead of time will turn the salad to mush.

This recipe, like some of the others I've posted, is much about your preference. If you want more salt, add more kalamata olives. If you prefer the taste of parsley over cilantro, then use parsley. If you don't like tomatoes so much, omit them. And certainly there are other ingredients you could add: garlic, kale, fennel, broccoli...the list goes on and on. Comprenden compadres?

Chopped Veggie Salad
2 zucchini cut lengthwise, then diced (don't peel)
1 cucumber, peeled, diced
1 small tub of grape or cherry tomatoes (I cut 'em in half)
1 cup pitted kalamata olives, halved
1 red bell pepper, diced
1 orange bell pepper, diced
1 handful of cilantro or parsley, or both!
1 handful of diced red onion
1 stalks green onion diced
1 handful of slivered almonds
Dill to taste (I use several shakes, as I love the taste of dill)
1 can rinsed, no-salt Chickpeas (Garbanzo beans for those of you on the other coast)
*I added the remainder of an undressed broccoli carrot slaw I had left*
**You could also add some crumbled feta cheese if you're not worried about keeping vegan**

Toss all ingredients together, store covered in the fridge. When you're ready to eat, serve yourself a portion and dress with a 2 to 1 ratio of white balsamic vinegar to lemon juice. I usually do 1-2 tbs. of vinegar and 1/2 to 1 tbs. lemon juice.

And it's that easy. Here's mine all prepared and portioned out for tomorrow's lunch in a glass container:

Yummy.

...day 21...

...and things couldn't be better. I just weighed in and lost another three pounds. Since the start of this eating challenge I'm now down 5.8 pounds, giving me an overall grand total of 14 pounds since the clock struck 2012.

And it feels A.M.A.Z.I.N.G.

Typically when I get caught up in some new eating fad, it's hard at first, takes a while to get used to - all the usual crap. The brilliance of this eating challenge has been that for not one second has it been difficult. I eat when I'm hungry and I pretty much eat however much I want - which for this gal, who loves her portions!, is so satisfying. I'm not cranky, I don't "miss" anything. I've had a few sodas here and there when I've really felt like it, Big Red and I bought some ice cream last weekend, and I even had (twice) a coffee mug full of delicious butter pecan - full fat, mind you. I'm no longer fettered to the scale and can patiently wait until the week's end to weigh myself.

It's amazing.

I've been working out hard this week and plan to for the coming week as well since my free membership at the gym ends on the 26th. If I can knock out a few more pounds before the membership is up, I'll be pleased as punch.

Some of the recipes I've come across have been incredibly delicious and one, well, not so much. I honestly didn't think eating plant-strong with plenty of veggies, legumes and fruits would be this easy. I've virtually eliminated all animal products for the duration of this challenge. I did though make some orange chicken, from scratch using THIS recipe the other night. It was scrumptious served over brown rice, although I noticed how heavy the meal felt and how I couldn't put down the portion I normally would have. Oh, and I did sprinkle about a 1/4 cup of shredded cheese over top of a vegan casserole - mainly for Big Red. But honestly, other than those two moments, it's been clean eating out the gate. And I feel clean. It's almost like my body is rejuvenating itself and running on premium fuel.

Even though the challenge is going to be up after this coming week, I definitely see myself carrying on with these habits. How could I not? My body is responding beautifully to the food I'm eating, it's definitely responding the calories I'm torching at the gym - even Big Red noticed the other day: Your body feels different, stronger and more lean. What woman WOULDN'T want to hear that?!?!?! And even though I know I'm doing this for myself, I would be lying if I didn't say his noticing didn't stoke the encouragement fire. Some other folks have noticed the weight loss, mainly in my face (isn't that always the first place to show? why can't it be the belly or thighs? or even the back fat?), and a colleague commented on my baggy pants the other day.

It all makes me feel great.
It all makes me feel amazing.
Have I mentioned how amazing this has all been?
The proof is in the pudding plants.
Time to head to the gym. :)

good eats: Garlicky Kale & Cold Quinoa Salad

I've come across two new recipes that I feel must be shared with you, dear reader. It would be a travesty of the greatest proportions if I withheld these new dishes. They are incredibly healthy (duh!), and power foods no less. The main ingredients call for kale and quinoa, respectively.

First a bit about kale. Kale contains a rich source of vitamins (A, C, B6) and minerals (magnesium, calcium, copper, potassium) and may, in fact, prevent cancer. One cup has just shy of 40 calories, but packs a punch with more than enough of the required daily dose of vitamin A, and since it's a plant source of A, there's no need to worry about getting too much! The only drawback for me personally is its texture. It's tough and kind of hard to eat raw, but dressed with the liquid gold I'm about to fill you in on, it becomes soft, especially given time to marinate.

Next, a bit about quinoa. I only recently discovered quinoa in the past couple of years. It's a strange little grain, but definitely another super food and hails from South America - let's hear it for the Incas!  Apparently this was even a sacred crop for the Inca. Not only is quinoa incredibly high in protein, but it's a complete protein, meaning it includes all 9 essential amino acids. Booya. And bonus, it's gluten free so it's easy on the belly. Joined in concert with the added ingredients in the cold salad, this makes an incredibly delicious, healthy (double-duh) and visually beautiful salad.

Alright already. Enough of the nutrition lesson, here are the goods. Enjoy!

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Garlicky Kale (a Whole Foods recipe)

10 oz kale, chopped, stems removed  (I got mine at Trader Joe's; they sell a bag of it)

Dressing (I make 3x the following amount because it's so freaking yummy, and I like a lot of dressing)
2 tbs. nutritional yeast
1 tbs. tahini
1 tbs. water
1 tbs. lemon juice
1 tbs. Bragg's Liquid Aminos (if you don't have this, substitute with tamari or lite soy sauce)
2 tbs. minced garlic

Blend all dressing ingredients in a food processor and pour over kale. Toss salad and let soak/marinate for a few hours. The end result is a creamy dressing that tastes very similar to a Caesar-style dressing. Like I said, it's even better the next day, or even the third day.


Cold Quinoa Salad (another Whole Foods creation)

(Several of the ingredients are "to taste." You'll just have smell, taste, and experience what's right for you.)

2 cups whole wheat quinoa
1 (16 oz.) bag frozen edamame
1 mango, diced
1 red bell pepper, diced
red onion diced (to taste; I used about half a cup)
raisins (to taste)
dried, unsweetened coconut (to taste)
silvered almonds (to taste)
chopped cilantro or parsley (to taste; I used cilantro)
equal parts balsamic vinegar and lime juice (I used slightly more than 1/4 cup of each and then ended up adding a few more splashes as I tasted the salad)

Directions:
1. Rinse the quinoa really well, and cook according to package directions. Take edamame out of the freezer.
2. Chop and dice red onion, bell pepper, mango and put into a large mixing bowl.
3. Once quinoa is done, add edamame and let sit 5-10 minutes. Heat from the quinoa will defrost edamame and keep them crispy.
4. Add quinoa and edamame mixture to mixing bowl with onion, pepper and mango.
5. Add in the raisins, coconut, almonds and cilantro. Toss well.
6. Mix together vinegar and lime juice and pour over salad, mix well.
7. Taste and modify as needed.

Makes 13, 1 cup servings. I plan on taking this salad, plus a piece of fruit for lunch this week. Can't wait!!

I think you'll find you won't need any salt or sweetener other than playing around with the combination of ingredients. I ended up adding a few more dashes of vinegar, raisins and coconut.

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Food that tastes this good, is this healthy, and this beautiful, makes me incredibly happy. If you're gagging over my enjoyment, I won't apologize. I'm thrilled to be excited about food that, for once, isn't going to blow up my waistline, is palatable, and will in fact be good to my body.

I wish the same for you.

New Class & Getting Healthy

Wednesday began the new semester, and with that, my new course: Post-Secondary Prep. Can I just say that I'm totally loving it? I know - we're only a few days into the semester, but I really am enjoying myself and my students. I think they're feeling the same way.

I have always loved to read and write - for pleasure. That enjoyment seemed to easily translate into teaching English, at least, it made sense when that whole become a pediatrician - oh wait, you have pass calculus and organic chemistry to become a doctor? realization hit me smack in the forehead. What better than to teach what you love to do? Welp, it's not that simple. First of all, lets all rewind back a few years back to when we were sitting in those desks for six hours a day and our teacher was telling us that we had to read the first three chapters of A Tale of Two Cities. Remember the groan and suck of teeth, the silent promise never to read a single page because who gives a flying fart about some French peasants and aristocracy. I mean, what does that even mean - aristocracy? Remember locating the Cliff's Notes (cause there wasn't an Internet back then), scanning the synopsis and trying to skate by?

I do. I remember all of it. In fact, I remember not reading one single book in its entirety for all four years of high school except for All Quiet on the Western Front. Go figure. Now imagine trying to be the adult standing in front of those teeth-suckers and getting them to read a book they don't particularly want to read. And then imagine getting them to write a proper essay about the book they never read. Yeah. Right.

Despite dragging dead carcasses through quicksand (cause sometimes that's what it feels like being an English teacher), I did enjoy myself. I did not enjoy the endless paperwork or the grading, but I did enjoy getting students to identify with characters and attempt to get them to see something about life, perhaps even their life, within fiction.

But those days are done. And I'm nothing but smiles because now I get to be less of a teacher and more of a counselor. I was once accused of being a "cheerleader" instead of a teacher. One of my supervising teachers said this of me in my final semester of student-teaching. I challenged her asking what was so wrong with being a cheerleader. I wanted to know why that was an issue. I don't remember her answer; clearly it wasn't memorable. I think counseling students is a lot like being their cheerleader. In my new role, I get to take on those traits.

Eight years in and having recently ditched the traditional English teacher role, I think I'm coming into my own. I've found the capacity in which I'm supposed to teach. I get to help students look inward and question their values and what they want from life. I get to help them seek out the very best pathway that suits their dreams and aspirations, while illuminating possible roadblocks and challenges, and aiding them in attempting to create a framework so that they have a map for life after they leave the relatively safe haven of high school. Yesterday we discussed ground rules for discussions about controversial topics. We talked about the skills necessary to engage in a conversation where one party does not agree with the other. They were brilliant. They spoke about respecting one another, and questioning the topic rather than attacking the person. After we were comfortable with the rules, I lead them right into the fire - I told them they were going to discuss abortion and whether or not it should be legal.

They amazed me with both their candor and maturity. They policed one another making sure no one interrupted and they worked hard to stay on topic and avoid tangents. By golly, they were talking to each other with respect, and they were listening. They were actually listening to one another. And I loved every minute of it.

Three days in, and I love this class more than any other I've ever taught. It is my creation, my baby, and my students have embraced it (so far) with open arms.

In other news...

I'm down another pound or so!! Pat on the back. When I got up this morning it was too early, of course, so I had me-self a banana and natural peanut butter, then hit the gym. Yay for free passes. I ran 2 miles on the treadmill then did some weights. It's been a week since starting the challenge and I feel wonderful. I hit Whole Foods last night for this week's groceries and again, I did not break the bank. Yeah, baby - this woman is rocking it. I also brought home a peanut butter and chocolate bar for Big Red. Yes, it was organic made from angel wings, or something like that - but the guy deserved something for his willingness to go along with my dinner meals - the most recent of which was a flavorless meatless meatloaf. FAIL.

I recently read a friend's post, "Change Will Do You Good," on her blog Remission Statement. Mia writes about getting rid of her plastic storage containers and replacing them with glass. After reading her post, it got me to thinking about all the yuckiness out in the universe and today I purchased my first round of glass storage bowls. I plan to add more in the future. Mia also gives links to some other really cool finds that are both safe and reusable. Speaking of reusable, Big Red and I, after almost two years in this house, are FINALLY recycling. I got another trash can that would fit behind the one we have in the kitchen, and now that second trash can is the designated recycling bin. Inconvenience is no longer an issue - go us!

...day 4...

Today marks day four of my participation in the Whole Foods 28-Day Healthy Eating Challenge, and I'm happy to report - so far, so good!

Sunday, I made it to the gym and picked up my free 28-day pass, and then hit Whole Foods, armed with a veggie laden grocery list. Here's what I posted on Facebook after my return: Going in with a very specific grocery list, I definitely felt like less of a tool among the super crunchies, the yuppies, and the bourgeois...AND I managed not to spend my "Whole Paycheck." And it's true. My bill was remarkably similar to what I would have normally spent at my usual go-to-grocery store. Are the tides changing?

I hit the gym on Monday after work and worked out with a trainer (part of the deal was one free evaluative session).  It was a Biggest Loser style session that probably only lasted a half an hour but has had lasting effects on my body, namely the fire-like searing soreness in my arms and ass. Long stretches of walking lunges and squats, and using an industrial sized rope among other brilliant moves. I even went back to the gym yesterday and ran a bit on the treadmill.

I spent the day today teaching with my arms half bent because it hurt too much to straighten them. With regards to my ass, well - it just hurts.

As for what I'm eating, the whole point of this challenge, I'm totally rocking it. I made a vegetarian chili Monday night and it turned out scrumptiously:

Photo Cred: www.ezrapoundcake.com

I followed the recipe I found via a pin on Pinterest, which by the way, I have discovered and for which I've fallen deeply under the spell. The chili recipe was originally posted on the blog "Ezra Poundcake: The Kitchen Confessional of Rebecca Crump." I made a few modifications, swapping out the 4 large tomatoes for a can of crushed tomatoes - I read it incorrectly and bought 4 large potatoes. I had the can of crushed tomatoes and used them without any issues. I omitted the hot spicy stuff and added a few dashes of liquid smoke. I served the chili with brown rice and some corn bread. Once again, the recipe was tested and approved by Big Red, who, as we all know, can sniff out a healthy meal a mile away. He even had seconds. Tonight I reheated my portion and added a few shakes of Red Hot. Yummy.

Next meal on tap is a meatless meatloaf. I'm a little skeptical, but am going to to give it a go anyhow. I am though excited about next week's meals. Last night we had our first nutrition class, and the gentleman leading the way prepared three dishes, all of which were excellent, totally fresh, and totally healthy. This weeks lunches have been big salads, and next weeks lunches will be a quinoa affair. As for dinners - on tap will be a bulgur wheat and tomato stew, as well as a peanut sauced steamed veggie dish.

I haven't weighed myself since last weekend, and won't until this weekend. I don't know if it's a placebo affect, but I feel better and my clothes aren't as snug. I suspect I will have lost something, given my trips to the gym and all the plants, veggies and fruit I'm consuming. In fact, the only processed food I've been eating are my little 100 calorie pretzel packs for snack at work, an occasional whole grain English muffin, and a few bites of a vegan (I know, who thought) chocolate mousse.

Everything else going down this pie hole has been whole food, fresh and unadulterated. Damn. That's definitely some good eats.

"Healthy Starts Here"

Good morning and welcome to my 28-Day Healthy Eating Challenge, brought to you in part by my own willingness and my local Whole Foods Market.

In my (ceaseless, sometimes unsuccessful, but well-intended) quest for better health, I have signed myself up for this 28-day challenge. I received an email from the school nurse alerting staff of the program and the word "free gym membership" stopped me from immediately deleting the message. What's involved? After ponying up $35, here's what I've gotten myself into:

• 4 Healthy Eating Nutritional & Cooking Classes
• a One-on-One Consultation with a healthy eating specialist
• a Guided tour of my Whole Foods Market
• Food & Exercise Journal
• a copy of Eat to Live, by Dr. Joel Fuhrman
• 28-day free pass to my local Urban Active gym 

As I stated above, the last bullet point is what really got me interested. On the whole, I figure I can do just about anything for 28 days. I hope to get some good eating habits out of this, and if anything, rethink how I look at food.

The main charge of this program is to eat "plant strong, whole grains, low fat, nutrient dense foods that include limited quantities of seafood and meat." Basically the goal is to get closer to the vegan lifestyle. I can say with almost 100% certainty that a vegan lifestyle is not possible in our household. Big Red has willingly gone along with my meat reductionist ways, but he would surely stage a protest if I eliminated animal products all together. Truth is, I'm not sure I want to eliminate all animal products. I don't have to, nor do I want to, eat meat every single day, or cheese, or milk (we've already ditched cow's milk and now drink almond milk), but once in a while it's enjoyable. I do have the upper hand when it comes to what is consumed in our household because pretty much I'm the one that does all the cooking and shopping. Mwahahah!


This morning I was up, eyes open, alert and ready to go, at 7 am. After letting Olive out and feeding her breakfast, we left Big Red upstairs to sleep in, and we headed downstairs. Olive chewed on a toy and occasionally tried to get on my mat with me as I did yoga for 40 minutes. As I was twisting and breathing into various poses, I recognized how much flexibility I have lost over the years. As a young girl, I was a gymnast and could easily contort my body - um, not so much anymore. But I'm working on it. The havoc I have brought upon my joints thanks to many injuries as a consequence of years as a serious athlete, will no doubt benefit from some yoga.

Breakfast was a sweet potato and a few clementines. I haven't gone to the grocery store yet, so that was my limited non-processed food choice for the morning. After I sign off here, I'm going to go through my materials given to me by Whole Foods, make a list, and then hit the store.

I don't know what's going to happen over the next 28 days. I hope to keep an open mind and I'm excited to try out some new recipes. If I stick to my guns, I'm certain to shed a few pounds - always a bonus. As of today, I'm down 8.2 lbs since the start of 2012.

Here. I. Go.