Race Day Smoothie

About five years ago I discovered my favorite green smoothie, which I basically lived on during an extremely hot and smokey summer in Helena. I was admittedly liberal with the peanut butter and a bit light on the spinach, but overall it was a decently healthy dinner option for those days I didn’t want to eat anything warmer than ice.

Over the years I’ve lightened up my original recipe, opting for coconut or almond milk instead of cow’s and substituting PBFit peanut butter powder instead of the real deal. Peanut butter powder may sound silly, but in baking or smoothies I actually prefer it over the original. The peanut flavor is a bit more concentrated and it really lowers the amount of calories and fat. I’m not a calorie counter by any means, but it makes it much easier to create a snack-sized version while keeping all that wonderful peanut flavor.  I’ve also probably doubled the amount of spinach I use, since I’m now inclined to add it to almost anything from smoothies to soup to scrambled eggs, and it’s definitely my preferred salad base. The spinach only vaguely modifies the flavor but gives a big nutrient boost – presuming you don’t mind the crazy green color. I admit it’s a bit off-putting to the uninitiated but I’m so used to it that this smoothie without spinach now looks and tastes strange to me.

During the summer and fall I participate in tons of running events, where you have to get up stupid early in the morning in order to make it to the start line or bus pickup on time. My usual race day breakfast (or really any day breakfast) is oatmeal with banana and PBFit, but on the days it’s too hot for that I opt for this smoothie instead. They contain basically the same ingredients, with the smoothie having that extra spinach boost. It goes down much easier when it’s already 75 degrees or more, and takes just as little time to prep in the morning.

I like to pre-grind the oatmeal so there aren’t large chunks clogging up my straws, but it’s not strictly necessary if you have a really quality blender. The oatmeal not only adds some calories and makes the smoothie more filling, but I really enjoy the hearty flavor it adds to the palate. It’s not overwhelming but reminiscent of an oatmeal cookie, and is still pleasant for people who necessarily enjoy oatmeal on its own.

This smoothie tastes like a peanut butter banana milkshake but is a much healthier way to start the day. With the addition of oatmeal it sticks with you for quite a while, making it perfect for both pre-race and post-race. It’s also a pretty legit dinner for those days you’re feeling lazy or in a hurry but still want something on the healthy end of the spectrum, and your boyfriend isn’t around to insist smoothies are not a real dinner.

Race Day Smoothie
Makes one 16-20 oz smoothie

Ingredients

1/3 cup oatmeal

1 ripe banana (peeled, sliced, and frozen)2
1 – 1.5 cups coconut milk (or any unsweetened milk)
2 Tbsp PBFit
1+ cups frozen and crushed baby spinach
cinnamon, to taste

Directions

  1. Place oatmeal in blender (I like to use the single-serve size so I don’t accidentally make a gigantic smoothie) and blend until finely ground.
  2. Add remaining ingredients and blend until completely mixed (this could take a minute or so). If it’s too thick, blend in additional milk 2 tablespoons at a time until desired consistency is reached.
  3. Enjoy immediately with a straw, a sunny day, and a good book.

Notes

1  For a lighter smoothie I just leave out the oatmeal; this is great for the days you want a lighter breakfast or a healthier snack/dessert later in the day. But for an entrée smoothie the oatmeal adds great flavor and makes it a lot more filling!

2  I typically slice mine into roughly eighths as they fit into my single-serving blender cup better that way. You can slice yours more or less to suit your needs.

I like to put a bunch in the freezer and then crush it all once it’s frozen. Then it’s really easy to measure out a cup or two for each smoothie on the fly.

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Sriracha Blackberry Salad

Despite what looks like an excessive ice cream intake, during hot weather I also eat a lot of chilled salads and smoothies as a healthy way to keep cooler. With no stove or oven required, it doesn’t add heat to either me or the house, and they are quick to throw together. My fridge is always filled with an array of fresh produce, but during the summertime I make extra sure to have plenty of salad ingredients on hand.

Spinach is my go to base since I use it in everything from soups to scrambled eggs to smoothies, and there’s always a hefty bag of it from Costco. I don’t usually have a specific flavor palate in mind, but throw on whichever veggies or fruits I have lying around. I often add some raw nuts, cooked quinoa, or canned beans for extra calories and a protein boost. Tossed with a flavored vinegar or a simple dressing, it’s a delicious and filling meal and easy to throw together for a quick lunch or dinner.

Last year I concocted a lemon and berry combination that is still one of my favorites, especially with raspberries fresh from the garden. In these months before the berries have ripened, I sometimes splurge on a tray of blackberries from Costco to eat throughout the week. Delicious on yogurt or ice cream, in a smoothie, or just by the handful, it’s never a challenge to get through them on my own.

Since I love the berry and spinach combination, I decided to combine some blackberries with my newest favorite Olivelle discovery: Sriracha White Balsamic Vinegar. Still fairly sweet but with the slight kick of Sriracha flavoring, this is a more savory experience. It’s superb as a dressing all on its own, excellent as a condiment for wraps, and delightful mixed in with scrambled eggs. I’m already halfway through my rather hefty bottle, and I know I’ll be back promptly when I need a refill.

I started with my standard spinach based, and topped with fresh blackberries and sliced almonds. As I usually have goat cheese in the fridge as well (how do people live without Costco?), I added that for some creaminess and a little tang. The sweet and spicy Sriracha vinegar pulls everything together with a little kick, but not so much that it overwhelms all the other delicious flavors. This salad is great as a light meal with a side of tasty sourdough bread, but works just as well alongside a chicken or fish entrée.

For those of you that are perhaps not keen on buying specialty vinegar, I’ve included a recipe for a copycat version. It’s not a perfect match but it’s still delicious, and a bit more accessible than mail-order vinegar.

Sriracha Summer Salad
Servings: 1 entrée, or 2 sides

Ingredients

2 cups baby spinach, washed and dried
1 Tbsp Sriracha white balsamic vinegar

3/4 cup blackberries, washed and dried (and maybe halved, if you want)
2 Tbsp goat cheese, crumbled
1 Tbsp sliced almonds

Directions

  1. In a medium bowl, gently stir together spinach and Sriracha vinegar until well coated. Transfer spinach to serving dish(es).
  2. Arrange berries, goat cheese, and almonds on top, optionally drizzling with extra vinegar.
  3. Enjoy immediately as a spicy-sweet entrée for one, or as side dishes for two.

Copycat Sriracha Vinegar
Makes about 1/3 cup

Ingredients

1/2 cup high quality white balsamic vinegar
1 tsp Sriracha, to taste

Directions

  1. In a small saucepan, gently heat vinegar and Sriracha to a simmer, and let simmer until liquid is reduced to about 1/3 cup.
  2. Whisk vigorously to mix in Sriracha (there may still be speckles.) Add more Sriracha to taste, if desired.
  3. Store in a sealed container in the refrigerator, shaking or whisking before each use if spices have settled.

Summer Squash Tian

We had a brief stint of summer here, with one day reaching 92, but so far haven’t quite made it to the sustained heat I know is imminent. I am constantly torn between being grateful the heat is holding off, and lamenting the lack of heat training I can do for my upcoming summer races. In any case, as the plants in my garden sprout and grow, it makes me excited for harvest and all the lovely dishes that come with a summer bounty.

Summer squashes like zucchini and yellow squashes are some of my favorite veggies, and their relative cheapness here means I eat a ton of them throughout the summer and early fall. I add them to salads and scrambled eggs, eat them plain with hummus or pesto, and freeze them for when the weather turns me towards soups. Their neutral flavor makes them an easy addition into almost anything, as well as being a delightful standalone.

One of my favorite hot weather recipes is a simple baked dish. Summer squash and sweet potato are accented with onion and spices, then topped with a sprinkle of cheese for an easy but delicious side great for the hot months. You may be wondering how baked vegetables could possibly be warm weather appropriate, but the secret is I actually prefer this one cold! Not only does that make it easy to serve straight out of the fridge for barbecues and leftovers, but it makes for a great make-ahead meal as well.

Simple without being boring, this vegetarian concoction works great as a side dish when you get bored with salad, or as a healthy afternoon snack. For the vegan crowd, you can just leave off the cheese – it’s quite excellent without it – but you may want to add a pinch of salt to your spice mix. Briefly sautéed onions and roasted squashes bring a light sweetness to the dish, complimented with your favorite spices. This one is easy to customize to whatever you’re pairing it with: just change up the spices to match or contrast with your entrée.

I used an Italian spice blend, but you can easily concoct your own mix or just include one spice for a simpler flavor profile. Pairs beautifully with a side of grilled anything, and makes for an easy lunch since it requires no reheating. I’ll admit it’s a little messy and time-consuming to slice and vertically arrange so many items, but it’s worth it for even cooking and presentation points. I like to use a sweet potato, but if you prefer a white or red that is excellent too. The dish is easiest if you can find squashes and potatoes of roughly all the same diameter, but as you can see I have a variety of sizes in mine and it’s completely manageable.

When the over abundance of squash hits your area, give this a try and let me know what you think!

Summer Squash Tian

Adapted from Budget Bytes
Serves 6-8

Ingredients

1 medium yellow or white onion, chopped
2-3 cloves garlic, minced
1 Tbsp olive oil

3 lbs zucchini and yellow squash (about 6 medium, I used most of one of the bags Costco sells)
1 narrow sweet potato
3 Tbsp olive oil
1-2 Tbsp Miscuglio (or your favorite spice mix)

1 cup shredded cheese (I used cheddar and Gruyère)

Directions

  1. Preheat oven to 400 degrees Fahrenheit.
  2. In a small or medium frying pan, heat 1 Tbsp olive oil over medium-high.
  3. Add onions and garlic and sauté until onions are soft and translucent, about 5 minutes. Spread evenly into the bottom of a 9×13″ baking dish.
  4. Using a mandolin or a sharp knife and a lot of patience, slice zucchini and yellow squash into approx 1/4″ slices (I used the thickest setting on my mandolin.)
  5. Using the same method, slice sweet potato into less than 1/8″ slices (I used the thinnest setting on my mandolin.) This ensures the potatoes cook in the same amount of time as the squashes.
  6. In a large bowl, combine squashes, sweet potato, 3 Tbsp olive oil, and spices. Stir until well coated.
  7. Arrange upright in rows, avoiding having large sections of the same vegetable if possible. This is messy, but worth it for even cooking and prettiness.
  8. Cover dish with foil and bake for 30 minutes.
  9. Remove foil, top with cheese, and bake an additional 10-15 minutes until cheese is to your desired level of meltiness.
  10. Let cool briefly before serving, or store in fridge and serve chilled.1

Notes

This does not reheat well but I actually prefer it cold which makes it not only a great make-ahead meal, but also a great side dish for hot summer days.

Sweet Potato Hummus

Hello from sunny South Dakota! Okay so maybe this isn’t an ideal summer destination, but since it’s where M is for his field season it’s where I find myself every couple months. Pro tip: when traveling make sure you bring a computer with an SD card reader…my new work MacBook is lacking in useful ports and I just have to say it’s a good thing M was around to let me use his computer. But I digress; let’s move back to food.

Sweet potatoes are used heavily in fall and winter dishes, but are often skipped during the summer months. This is a terrible mistake I’m here to help you rectify. As someone who lives alone most of the year but still buys sweet potatoes at Costco, I can easily eat them for every meal of the day. This recipe has the wonderful bonus of letting me have them as a mid-afternoon snack as well, which is how I spent a pleasant afternoon on a lawn in Lead.

It was a long time before I started to enjoy hummus and at first I really only liked the flavored ones, with roasted red pepper being my favorite. At this point I pretty much like all of them (excepting avocado hummus, because my “crazy” palate thinks avocados are awful) but this one is definitely my newest favorite. Chipotle and sweet potato is one of my favorite combinations and it is as excellent as ever in this one.

The standard creamy hummus texture is packed full of sweet potato, complimented by smoky and spicy adobo chipotle peppers. My low spice tolerance and I kept our version quite mild, but this recipe is supremely easy to kick it up if spicy is your thing. My version used one pepper and two tablespoons of adobo sauce, so add more of each and/or some ground chipotle if you really want it spicy.

This hummus pairs well with pretty much anything, but carrots and bell peppers turned out to be my favorite. It’s also great on a wrap or sandwich if you want to use it in more of a main dish. Its deliciousness makes it easy to eat the rainbow of vegetables any time of year, but I’m looking forward to having it with carrots right out of the garden later this summer. Admittedly I don’t currently own a full-size food processor and I borrowed one to make this hummus (thanks Amanda!), but this might be the recipe that convinces me I need my own.

Sweet Potato Hummus

Adapted from Sweet Peas and Saffron
Makes about 4 cups

Ingredients

1 (15 oz) can chickpeas (garbanzo beans)
3 Tbsp olive oil
2 Tbsp tahini
2 Tbsp adobo sauce (from chipotle can)
1-2 chipotle peppers
juice of one lime
1/2 tsp salt
1/2 tsp cumin
1/2 tsp coriander
1/2 tsp chili powder

2 cups cooked and mashed sweet potato1

optional: chipotle powder, to taste

Directions

  1. Combine all ingredients except sweet potatoes, starting with 1 pepper and 1 Tbsp adobo sauce, in a 7-cup food processor.
  2. Pulse until mixed, scraping the sides at least twice.
  3. Add sweet potatoes and process for at least one minute, scraping the sides again, until mixture is smooth.
  4. Taste and add another pepper, more adobo sauce, or additional spices as necessary, processing again for 30-60 seconds if you do.
  5. Serve with your favorite veggies or crackers, and store leftovers in the refrigerator.

Notes

To make puree: scrub 2 large sweet potatoes and stab a few holes in them. Bake at 400 degrees Fahrenheit for 40-60 minutes, or until easily pierced with a fork. Let cool about 10 minutes, then remove skin and mash with a fork. Let cool to at least room temperature before using in hummus (overnight, if you want to do this part ahead of time) or plan on letting your hummus chill in the fridge for an hour or two after you make it.

Brazilian BBQ Quinoa Bowls

It is rare that I go out for lunch, typically opting to bring my own (or scrounge an affectionately called “Workiva Special” from the complimentary office snacks) since it’s much cheaper and much easier to make healthy choices. However, on the days I am not on top of life and don’t want to eat yet another quesadilla, my favorite quick, inexpensive, and reasonably healthy spot is a local Brazilian BBQ place. Since you pick your base, your toppings, and your sauce, it’s easy to customize and they offer lots of vegetables. (Plus they have sweet potatoes, which is a sure way to win me over.) My go-to order is brown rice with greens, roasted root vegetables, black beans, steamed collard greens, and their mango BBQ sauce: delicious, filling, and a hefty serving of vegetables all in one.

Since all of these components are pretty simple to make, craft night with friends seemed like a great chance to try my own version. Although it requires a fair amount of prep work and oven time, it’s definitely not complicated and allows all your guests to adjust their bowls to their own preferences. If you use vegetable broth or water to cook the quinoa, your vegetarian and vegan friends can easily join in. And if there are any leftovers, everything reheats great.

For the roasted vegetables I chose sweet potatoes, bell peppers, and eggplant, but you can obviously pick whichever ones you want. Just make sure to adjust your baking times accordingly, as everything can take somewhat different times to reach their optimal texture. Potatoes take the longest, followed by things like broccoli or Brussels sprouts, and peppers or summer squash take the least. Keep an eye on things in the oven and you’re good to go.

Stir-fried steak is easy and doesn’t take any extra oven space, but shredded (or diced) pork or chicken are also great options. Not a meat-eater? Just skip this step entirely, the bowls are delicious without any animals in them too. I tend to eat quinoa in lieu of rice, but any similar grain will work great. I like to cook my quinoa in broth to give it a bit more flavor, but if you don’t have any around just use water as normal. Spinach goes with everything so I sautéed some here, and also added some black beans because why not.

Now, let’s talk about some sauce.

As a huge fan of barbecue sauce in general, the mango version at Five on Black is a fun twist on a classic. I slightly adapted a recipe with a similar profile and it really takes these bowls up a notch. Obviously you can substitute your favorite homemade or store-bought sauce, but if you have the time I hope you give this one a shot. Lightly sweetened with maple syrup, a vaguely tropical flavor profile from the mango, and a little kick of chipotle, this sauce hits all the right taste buds in all the right places. Definitely use a very ripe mango for the best flavor, and adjust the syrup and adobo sauce amounts in order to lean sweeter or spicier. I’m pretty wussy about spice so I didn’t add any extra, but if you like a spicy experience you could easily double or triple the adobo sauce, or even add an extra chipotle pepper.

Tons of veggies, good sources of protein, and a magnificent sauce come together in a wonderful and healthy meal, perfect for all weather. Give my version a try or create your own, but be sure to let me know what you come up with!

Brazilian BBQ Quinoa Bowls

Inspired by Five on Black
Serves 4-6

Ingredients

3-4 medium sweet potatoes, peeled and cubed
2 bell peppers, seeded and sliced
1 eggplant, peeled and cubed
2 Tbsp olive oil

2 lbs steak, thinly sliced1
1 Tbsp olive oil

3 cups broth or water1
1.5 cups quinoa

8-10 cups spinach and/or kale
1 tbsp olive oil

1 recipe Mango Chipotle BBQ Sauce (below)
1 (15 oz) can black beans, drained and rinsed
optional toppings: chives, green onion, etc

Directions

  1. Preheat oven to 425 degrees Fahrenheit, adjusting shelves to fit two pans. Line two baking sheets with aluminum foil.
  2. In a large bowl, mix sweet potatoes and 1 Tbsp olive oil until well coated. Spread in one layer on one of the prepared baking sheets.
  3. In the same bowl, mix eggplant and 1/2 Tbsp olive until well coated. Spread in one layer on half of the other baking sheet.
  4. In the same bowl, mix eggplant and 1/2 Tbsp olive until well coated. Spread on the other half of the baking sheet.
  5. Place sweet potatoes on the top rack and roast for about 40 minutes, until softened and lightly browned.
  6. After about 20 minutes, place eggplant and peppers in the oven and roast for about 20 minutes, until peppers are starting to blacken and eggplant is nicely browned.
  7. Meanwhile, cook quinoa in broth or water according to package directions.
  8. When the vegetables are almost done, heat 1 Tbsp olive oil over medium-high in a large wok or frying pan.
  9. Add the steak and sauté until browned. Drain, remove from pan, and set aside. (Obviously skip this for vegetarian/vegan modification.)
  10. Wipe out extra meat juice from the wok, and heat another tablespoon of olive oil.
  11. Add spinach/kale and sauté until wilted and heated through.
  12. For each bowl, start with quinoa, and arrange veggies, beans, steak, and greens on top. Drizzle with mango BBQ sauce, and optionally top with green onion.
  13. Enjoy hot and refrigerate any leftovers in separate containers, for easy build-your-own dinners and lunches.

Notes

For a vegetarian or vegan meal, skip the meat and use water or vegetable broth to cook the quinoa.

Mango Chipotle BBQ Sauce

Adapted from 1 Big Bite
Makes 3-4 cups

Ingredients

1 very ripe mango, peeled and diced
1 (15 oz) can, fire-roasted diced tomatoes (drained)
1 medium onion, diced
2 cloves garlic, chopped
1/4 cup apple cider vinegar
2 Tbsp maple syrup
1 chipotle pepper (from a can of chipotles in a adobo)
1 Tbsp adobo sauce (from the same can)
1 Tbsp molasses
1/2 Tbsp Worcestershire sauce2
1 tsp salt

Directions

  1. In a small saucepan, combine all ingredients and bring to a boil.
  2. Reduce heat to medium low, cover with a lid, and simmer for at least 30 minutes, stirring occasionally.
  3. Remove from heat and puree completely using an immersion blender1.
  4. If desired, stir in additional syrup or adobo sauce to suit your preferences.
  5. Store in sealed container in the refrigerator.

Notes

If you don’t have an immersion blender, you can use a regular one or a food processor, but let the sauce cool for about 10 minutes first.

2 This recipe is vegan if you choose a vegan Worcestershire sauce.