Category Archives: recipes

Lunch’n Vegan: Pomegranate & Pumpkin Seed Salad

This recipe post is brought to you courtesy of Instagram and the attention that a lunch bowl can garner while people are hungrily browsing social media! All I did was calculate the leftovers in the fridge into amount of time I wanted to dedicate to lunch-packing after the Superbowl. I’m no chef, and “easy but healthy” could describe most, if not all, combinations posted in this space!

This came together easily, in approximately 5 minutes (thanks to Friday night’s dinner menu), and pleasantly surprised the taste-buds. And as it turns out, it’s ringing “healthy” bells:

pom   pumpkin seed lunch

Pomegranate & Pumpkin Seed Salad

2 Tbsp pomegranate seeds
2 Tbsp roasted pumpkin seeds (pepitas)
1 cup Sautéed kale
1 cup Roasted Brussels sprouts

Salt/pepper to taste. On the side: guac.

The measurements are estimates, since I rarely measure things but rather toss them in and give it a good look and think “Yep, that fills the Pyrex bowl”.

On the side you see some leftover guacamole from our game-watching party contribution (if you could call that a game?), which added a nice spice to the mix! It’s not intentionally vegan and gluten-free, but it is.

The Perks:

Pomegranate seeds are high in antioxidants and have been shown to lower cholesterol levels! Feisty little things. They can also be a good source of vitamins C and B5.

Pumpkin seeds make frequent appearances in my lunch, as they’re a complete protein and great source of manganese and magnesium, and an excellent source of zinc and iron. All good things in general, but especially for the veg-heads!

The seed-powered salad takes the win, here.

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Filed under food, gluten free, Nutrition, recipes, vegetarian

On the Menu: Spiced Peanut Pumpkin Soup & a Hat Trick

The Runner’s World Festival week is here! Registration is still open and the discount codes are still up for grabs.

For the first time this season the soup-pot was busted out and the Veg Life Pinterest board was assessed for options. Currently working without a blender or functioning food processer means a little creativity is in order. Recently accepting that it’s no longer iced-coffee season and pumpkin is taking its reign worked out well for this dinner.

Thanks to MindBodyGreen’s Spicy West African Peanut soup, we had some inspiration to work with. This soup is a mixture of seasonal, spicy and dietary-restriction-friendly! Vegan (dairy-free) and gluten-free, but not missing a thing.

spicy peanut pumpkin soup

Spiced Peanut Pumpkin Soup

1 cup diced yellow onion
1 cup diced celery
1 Tbsp grated ginger (or dried to taste)
2 tsp minced garlic (or dried to taste)
1 Tbsp oil (EVOO or of choice)
Hot sauce to taste
Seasonings: cayenne, paprika, salt

1 can organic pureed pumpkin
2 cups Trader Joe’s Bloody Mary mix
3 cups water
1/4 cup peanut butter (natural, creamy)

Toppings: roasted kale, green onions & roasted pepitas

In a large soup pot, heat the oil over medium. Sauté the celery, onion, garlic and ginger until softened. Add seasonings & hot sauce, continue stirring until cooked through. Add remaining ingredients one at a time, stirring thoroughly until well-mixed. Bring to a boil; simmer for 10-20 minutes until ready to serve (stir frequently). If you prefer a smooth soup, use an immersion blender to puree the sautéed vegetables.

Top with whatever your taste-buds want! We had kale ‘chips’ (i.e. roasted kale), sliced green onions and roasted pumpkin seeds (i.e. pepitas). It ‘twas delicious.

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There’s one other big item on the menu this week: a hat-trick!

On Saturday, I’ll be running two of three races (5k, 10k), and Sunday will round it out (half-marathon). Thursday I hit the road with Erika to join a host of other bloggers, Runners World team members and elite runners!

RW Festival_home

Come join a party  {festival} only RW could host!

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Filed under dinners, Meatless Monday, Races, recipes, running, vegetarian

Pepita Coconut Trail Mix

We’re in full-on screening season here at WCS! It’s a whirlwind of biometric data, health education and health fairs. These are the busiest months of our year by far, and we’re soaking in up.

Wednesday morning took me onsite to one of the local Discovery offices to promote healthy snacking (among many other things), and called for a little bit of creativity. Sure, people know fruits & veggies are healthy. We could chop a few things up and the samples would be gone quickly. But let’s branch out. Let’s make-your-own something!

Trail mix is easily portable, and almost a treat in disguise. A random Trader Joe’s-inspired mix pleased all palates, and shocked a few new-comers. Yep, healthy (fats, lean protein and fruit) tastes great:

HC Trail Mix_1HC trail mix cups

Pepita Coconut Trail Mix

Dried Blueberies
Almonds (unsalted)
Walnuts (unsalted)
Pepitas, roasted & salted
Dried Banana Chips
Roasted Coconut Chips

Proportions are up to you – just dump & mix!

The biggest surprise here, with most taste-testers, was the blueberries. Since most people expect dried cranberries or raisins, they commented on the tartness of the blueberries in contrast with the salty pepitas, nutty crunch and sweet bananas. Blueberries are also higher in antioxidants (even when dried)!

The coconut chips add a lighter crunch and mild flavor, along with their plant-based saturated fat.

Almonds and walnuts are great sources of Omega-3 (unsaturated) fats and manganese (an antioxidant , helpful for bone health, inflammation and blood sugar control) – among many other things.

Pepitas (aka pumpkin seeds) are a good source of protein! I add this powerhouse (usually unsalted) to salads and soups all the time, but their unique soft crunch and flavor are also trail-mix friendly.

I added in the banana chips for sweetness, fiber, potassium (much less than the fresh version, though) and bulk. (Yes, these guys are high in sugar, so shake them in lightly.)

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If you’re a dark-chocolate lover like myself, you could certainly add in a few shavings/pieces of uber-dark chocolate for a bitter balance and another dose of antioxidants and yum.

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What’s your favorite nut-fruit-seed combination?

Any other DIY-mixers out there?

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Filed under food, health, Nutrition, on the job, recipes

In Case You’re Wondering…III

These things are filling (and/or blowing) my mind for the week….

avocado

Avocadoes are a fruit…actually, A BERRY – and other reasons to love on this glorious green beauty.

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HOTSEAT

Image source.

Standing at my desk is the norm – moving more frequently to do squats,
say hi to a coworker or maybe just shrug my shoulders? That’s happening.

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Image source.

Boston is back in the news! Can. Not. Wait for this to open up….fingers-crossed I’ll be one of the 36,000 runners in 2014.

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Kale salad_journey kitchen

Image source.

Kale salad, version #1001 – a la the Journey Kitchen, mangos and a lemon mint dressing. Yes, I’ll have some of THAT goodness.

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live simply

Philosophize (it’s a word), prioritize and de-clutterhere’s how & why.

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And while you’re prioritizing, put a Runner’s World style Race-weekend on the agenda (shameless plug – but really, who doesn’t have “RUN WITH RUNNER’S WORLD” on a bucket-list somewhere?):

RW heatherdcRD codes

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And while you’re living simply, enjoy this long holiday (US) weekend!

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Filed under food, Goals, Nutrition, recipes

Salads Made Easy: Tricks of my Trade (Lemon Rosemary Edition)

It all started because I really just wanted my sliced avocado to stay nice and green until lunchtime! Staring into a packed-lunch salad full of scattered brown chunks seemed extremely unappetizing at 7 a.m. (In previous attempts to preserve the prized avocado I’ve simply packed it separately and done the peeling and chopping at the office.). The key is citrus, yes?


Image source.

According to guacamole recipes everywhere, YES. I sliced a lime in half, squeezed it all over the salad, snapped on the lid and gave it a good shake. Voila! Stay GREEN, little avocados!

It works. As do lemons. And all of a sudden I realized that making homemade salad “dressings” just got even easier.

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There’s no magic secret here, and I’m not blowing any minds by sharing these two tricks, but because it took me a good while to figure out I thought they just might change someone else’s salad-making world. You never know!

1) Every salad I make at home is now dressed with a drizzle of olive oil & a squeeze of lemon OR lime (you can go crazy and combine them if that’s your thing). That’s it. Salad game-changer: discovered.

Of course you could go the traditional route & drizzle some balsamic vinegar in there, too. You can do whatever your taste-buds want. The point being that there’s no need for bottled anything, or shaking different vinegars or being fancy. There’s no need for 5+ ingredients or any knowledge of how to pair this, that and the other thing.

Salad dressings should be simple – let the toppings (veggies, nuts, seeds, greens, etc.) do the talking!

2) Add in fresh herbs! You’ll never look back.  Rosemary & basil happen to be my favorite, and mint is next on the list.

kitchen herbs
Lemon Rosemary Salad

Above: the newest addition to the kitchen, a pot growing fresh oregano, rosemary & basil. Below: the latest lunch-salad creation that benefited from the above-mentioned “tricks”.

Lemon Rosemary Salad

2 cups mixed organic salad greens (spinach, arugula, etc.)
1/2 orange pepper, sliced
2 tbsp red onion, chopped
1/4 cup baby white mushrooms, chopped
1/2 tomato, chopped
1/4 avocado, chopped
1 tbsp raw pumpkin seeds
1/2 lemon, squeezed for juice
Drizzle olive oil
1 tbsp fresh rosemary

Combine all ingredients, shake well & grab a fork!

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Are you a frequent salad-maker?

Any tricks of your trade you’d like to share?

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Filed under food, lunches, Nutrition, recipes, vegetarian