Tag Archives: Recipe

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.)

—-

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.

—-

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

Any other DIY-mixers out there?

1 Comment

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

—–

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!

—–

Are you a frequent salad-maker?

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

6 Comments

Filed under food, lunches, Nutrition, recipes, vegetarian

Strawberry Spring Salad

A week ago I was running with ear warmers, gloves & my fleece-lined lululemon pants (i.e. the best piece of running gear I’ve ever purchased. Hands down.). This morning, Kate & I headed out at 6 am in shorts & tees, taking pictures like this:

Cherry Blossoms Jefferson 1

Swoon.

Spring has arrived! This means a lot of things – my favorite season is finally here, for one – and the grocery store shelves are reflecting the shift. Thanks to our CSA last year, I know all too well that strawberries must be purchased in season or not at all. Once you taste them fresh off the vine, first thing in the morning at the office, you’ll never go back.

Before this week’s 90* days hit, I hoped I could passive aggressively force spring into action by taking advantage of a fruit sale at TJ’s. On sale? Organic? In April?! PLEASE TASTE GOOD & bring warm weather with you.

Spring strawberry salad 1

If you bring a tasty salad to the menu, too, that’d be great.

Strawberry Spring Salad
Makes 2 servings

5 medium strawberries, sliced & chopped
1 yellow pepper, chopped
1/2 cucumber, halved & sliced
1/2 avocado, chopped
1/4 cup walnuts, chopped
Salt/pepper to taste
1 tbsp olive oil
2 tsp balsamic vinaigrette
2-4 cups organic mixed greens
Optional: chickpeas (or lean protein of choice ), squeeze of fresh lemon juice

Grab a fork, sit on a deck/porch, in a park or right near a window as the sun shines in, and enjoy!

8 Comments

Filed under DC, lunches, recipes, vegetarian

Friday Four: Feats of Breaking Habit

In this week’s headlines, we have online dating hoaxes, Lance out and honest along with Obamas gearing up for putting another day in the history books. In this little world, we have small feats breaking big habits:

1) Oatmeal, take the bench. We have a new starting bowl in town:

egg & kale breakfast

We experimented with a few new cooking sauces this week (see #3), and while this breakfast bowl would’ve been just fine without the drizzle, that flavor bump made all the difference.

Scrambled Eggs + Kale + Almond-tahini sauce + salt/pepper

Just as easy to put together as my usual bowl o’ oats, and just as filling. Eating kale first thing in the morning seems to provide that defiant “I’m doing something awesome!” feeling. Super green + breakfast = winning. Eggs’ protein has the highest bioavailable value and that almost-tahini sauce added in a dose of healthy fats. Can’t go wrong here!

2) Sunday (Spicy Veggie) Slow-Cooker Stew
Say that five times fast.

It may take a little extra planning, thinking about dinner four hours before you want to eat dinner, but needless to say it’s worth it. This week I just threw in what we had on hand – no plan or recipe in mind – and voila! Dinner + lunch leftovers for two days*:

crockpot veggie stew

In the mix: cubed baby purple, red & gold potatoes, kale, orange pepper, diced fire-roasted tomatoes (with green chiles), diced red onion, vegetable broth & water (enough to cover all veggies), red pepper flakes, garlic powder & cumin.

*Let those red pepper flakes & green chiles sit and your mouth will burn. There’s your warning.

3) Pour on the special sauce

We’re branching far away from the usual balsamic vinaigrette, BBQ sauce & salsa toppings. D blended a few things together this week and officially spoiled our tastebuds. (My understanding is that it was something like: tamari, almond butter, raw almonds, salt/pepper, olive oil & fresh garlic.) I tested out Emily’s Tahini salad and have officially confirmed that it’s all about the special-sauce.

tahini sauce cauliflower salad

4) Be scared. Keep climbing.

To use up our 15 day pass and really get in some good practice, we headed back to Earth Treks last night for a post-work climb session. This time my hands actually reached the 40-ft top on 4-out-of-5 attempts. I could get used to this panicked-but-adrenaline-rushing feeling…

Climb step 1 Climb step 3

Climb step 4
Nope, safety was not compromised in the taking of these photos. I was all of 3-4 ft off the ground.

—–

what would you do if you weren't afraid

What habit are you ready to break?

3 Comments

Filed under dinners, food, Goals, lunches, new things!, recipes, strength train too!, things that happen at the Gym

Vegan Almondmilk Broccoli & Sage Risotto

It’s been a while since we’ve sat down to have dinner together. Grab a fork, this is one of my favorites…

The first time I tasted risotto it was homemade; Denver lulu-friend/chef Whitney & I would have weekly cook-at-home dinner parties, and her kitchen skills weren’t to be messed with. A foodie at heart, this girl makes a mean risotto – dry white wine, authentic parmesan n’ all.

Fast forward two years: (mostly) giving up dairy might mean I don’t enjoy the salty taste of parmesan (nearly as often) these days, but it doesn’t mean recipes can’t be altered to create veg-friendly versions of a few favorites. Once I realized that quite a few dairy-free eaters enjoy homemade risotto, the experiments had to commence.

Risotto pairs well with any combination of vegetables – peppers, edamame, broccoli and mushrooms tend to be my favorite add-ins. This specific version balances seasonal butternut squash and chopped broccoli with fresh herbs and Silk Pure Almond Unsweetened Originalin place of heavy cream, saving a lot of calories and swapping in much healthier fat. (If you pick the almond milk over skim milk, you’re saving 30 calories! And lactose, too.)

And with this version? We’re clearing the bowls of every last bite.

Heather Calcote Vegan Sage & Broccoli Risotto

Vegan Sage Broccoli & Squash Risotto
Makes ~4 servings

1 cup Arborio rice
1 ¼ cup
Silk Pure Almond Unsweetened Original
½ cup light coconut milk
1 ½ cup water
1 tbsp. olive oil
1 cup broccoli, chopped
1 cup butternut squash, peeled & chopped
2 tbsp green onion, chopped
Salt/Pepper, to taste
1 tbsp. fresh rosemary
4-5 fresh sage leaves, chopped

In a deep sauté pan, heat oil over medium. Add squash, broccoli and green onion, sautéing for 4-5 minutes (until softened). Season with salt and pepper to taste (approx. ¼ tsp of each). Add rice and toss for one minute. In a separate bowl, whisk liquids with herbs. Add one cup of liquid mixture to rice and vegetables, bringing to a boil. Reduce heat to simmer and continue mixing liquid in ½ cup at a time as it absorbs; stir frequently. Once all liquid is added (total cook time: 20-25 minutes), serve warm over a bowl of greens or as a side.

Silk2 010

Per Serving:
Calories: 245 | Fat: 6g | Saturated Fat: <1.0g
Carbs: 44g | Fiber: 5g | Protein: 4g
Cholesterol: 0mg | Sodium: 150mg

If you compared this to a classic risotto, you’re looking at a 500+ calories per serving vs. 245, and upwards of 13g of saturated fat vs. less than 1g. This vegan-friendly option has a similar texture and better flavor, in my opinion, while actually providing the nutrients of a “side” vs. an entrée. Bring this to your next potluck and nobody will be wondering where the butter is.

The true taste test: I cooked this for our meat-lovin’ friends and it got two-thumbs up. Success!


This recipe post is part of a sponsored campaign with Silk and FitFluential, LLC. All opinions are my own.

18 Comments

Filed under dinners, food, lunches, Meatless Monday, recipes, vegetarian