The Voice of Reason

A Quick & Healthy Dinner

Yesterday, I cycled 56 miles, and I’m pleased to report, it wasn’t as agonizing as I anticipated.  Lots of good carbohydrates the night before, plus plenty of fluids, made it possible for me to finish the ride.  Granted, the last eight or nine miles seemed more like 18 or 19 miles, but I was pleased with my time and performance.  My cumulative total this week was 124 miles.  It was a bit on the light side, but I do work!  What can I say?  I’d love to cycle for a living, but that’s not going to happen anytime soon. 

Post-ride and much of the remainder of yesterday, I enjoyed lots of lean protein to aid muscle recovery, but you don’t need to be preparing for a Centurion ride to enjoy the fish recipe I created below.

The simplicity of the dish is what makes it so appealing.  I used the freshest fish I could find, crisp vegetables and just a touch of the Horseradish Sauce.  Perfection!  If you don’t like Horseradish, a bit of margarine will add nice flavor, too.

POACHED FLAT FISH WITH SATUÉED VEGETABLES
Makes 6 servings

Ingredients:
2 T extra virgin olive oil 
½ onion, chopped         
¼ c chopped celery, including some leaves, also finely chopped
6, 5-ounce fish fillets, preferably sole or flounder, cleaned and skinned
1 c hot water
Salt, to taste
Black pepper, to taste
2 T lemon juice                                                                   
3 bay leaves
6 sprigs of parsley
6 lemon wedges

Procedure:

1. In a large sauté pan, cook the onion, celery and celery leaves in 2 tablespoons olive oil until tender.
2. While the vegetables are cooking, roll each fillet and secure with a toothpick.
3. When the vegetables are tender, place the fish on top of the vegetable mixture.  Add water, salt, pepper, lemon juice and bay leaves.  Cover and simmer about 8 minutes, or when fish flakes with a fork.
4. Carefully transfer fillets and vegetables to heated serving dishes.  Serve with a lemon wedge and parsley garnish.  Offer horseradish sauce (below) on the side.  

HORSERADISH SAUCE
Makes 1 ¼ c

Ingredients:
1 T margarine
4 tsp flour
2 T horseradish, drained
1 c canned clam juice

Procedure:

1. In a small stock pot, melt margarine.
2. Stir in the flour, and cook briefly. 
3. Add horseradish and clam juice, stirring to mix well.
4. Cook for 2 – 3 minutes, stirring until thick.  Offer with poached fish.

Tina’s Side Dish Suggestions:
Serve with roasted red potatoes and steamed spinach.

Healthy Burgers

Leave your passport at home!  One bite of this burger will transport you to the beautiful country of Greece, without ever leaving the comfort of your kitchen.

Actually, that’s a country I’d love to see … on my bike, of course.  Has anyone ever cycled Greece?  I’m eager to hear from anyone who might want to share experiences and tips.

In the meantime, enjoy these burgers.  You can also use ground turkey or bison.  Yes, bison.  It’s quite lean and has fewer calories and cholesterol than beef or chicken.

GREEK-STYLE BURGERS
Makes 4 servings

Ingredients:
1 lb lean ground beef (95% fat free)
½ c cooked spinach, packed and drained
½ c feta cheese, crumbled
½ c chopped Kalamata olives
2 t chopped dill
1 t chopped oregano
1 t chopped parsley
1 t minced garlic
1 t salt
½ t pepper
2 pita pockets, each cut in half

Procedure:

1. Preheat grill to medium-high.
2. In a large bowl, place beef, spinach, feta, olives, dill, oregano, parsley, garlic, salt and pepper.
3. Combine well, then shape into four patties.
4. Grill the burgers 5 minutes on each side, or until a meat thermometer reads 155 degrees.
5. Serve in one-half of a pita pocket spread with yogurt sauce (recipe below).

YOGURT SAUCE

Ingredients:
¾ cup non-fat Greek yogurt, or plain yogurt
2 t lemon zest
2 t lemon juice
1 t chopped dill
1 t chopped mint
Salt
Pepper

Procedure:

1. In a small bowl, combine yogurt, lemon zest, juice, dill and mint.
2. Season with salt and pepper.

Tina’s Other Suggestions:
Offer thinly-sliced cucumbers, bib lettuce, tomatoes and purple onions as other pita condiments.

Easy, Inexpensive & Delicious Dinners

I’m pleased to report I’m making progress, as I train for my Centurian cycle.

During the last seven days, I rode between 129 and 134 miles on my bike.  I lost count somewhere along the way, but that’s close to the cumulative total.  Last Friday, I peddled 46 miles before I called it a day, and I couldn’t have pulled that off without preparing myself from a nutrition standpoint.

My meals have been mostly complex carbohydrates (65%), some lean protein (20%) and just little fat (15%), and that formula is truly fuel for the road. 

Here’s a sample recipe I created last week for rapini with pasta.  This rustic pasta entrée is rich in flavor and nutrition, thanks to the vitamin-packed rapini.

During the next few days, I’ll share other recipes I’ve developed and that you might like to try.

BRAISED RAPINI WITH PASTA
Makes 4 servings
Cost per serving:  Less than $2.00

Ingredients:
1 lb rapini, trimmed
2 T extra virgin olive oil
2 t garlic, minced
1 t dried rosemary
5 c chicken broth
8 oz bow tie or mini penne pasta
Salt
Crushed red pepper, to taste
Parmesan cheese, grated

Procedure:

1. In a large pot of boiling water, cook broccoli rabe until bright green, about 1 minute.
2. Drain under cold, running water.  Chop coarsely.
3. In a large stock pot, mix together olive oil, garlic, rosemary and cook until fragrant, about 1 minute.
4. Add chicken broth and bring to a boil.  Add pasta and the broccoli rape.
5. Cook, uncovered, until the pasta is tender and most of the water has been absorbed, about 15 – 18 minutes.
6. Season with salt and red pepper.
7. Ladle into bowls and sprinkle with parmesan cheese.

Tina’s Side Dish Suggestions:
Accompany with a mixed green salad tossed with orange slices, red onions and black olives.  End the meal with pears, honey and assorted cheeses such as Taleggio or Gruyere.

What's Your Nutrition IQ?

Click here to test your nutrition knowledge as I quiz Daytime host, Cyndi Edwards!

Pantry Staples

So far, so good, in terms of my training.  Last week, I cycled 64 miles.  On Monday and Tuesday of this week, I rode 43!  Perhaps, I can log 80 miles by Friday.  We’ll see.   My butt is a bit sore; otherwise, I feel good!

What’s also helping me get in shape is my cooking.  I’ve been eating for performance, and my energy level is through the roof.  One reason cooking has been simplified, is that I’ve stocked a robust pantry.  Doing so facilitates making any recipe I’d like, in very little time. 

Here is my pantry list.  It might help you take the effort and planning out of mealtime.

• Baking powder
• Baking soda
• Beans, canned: garbanzo beans, red kidney beans, white beans
• Beans, dried: great northern, lima, lentil, split pea, black, pinto
• Bread crumbs: seasoned and plain
• Broth, dried and canned: beef, vegetable, chicken
• Cereal, hot:  oatmeal
• Chocolate: unsweetened squares, semisweet chips, cocoa powder
• Coffee: beans, ground, instant, espresso
• Cooking spray
• Cornmeal
• Cornstarch
• Crackers: low-fat, whole grain,
• Dried fruits: raisins, apricots, cherries, cranberries
• Extracts: vanilla, lemon, rum, orange
• Flour: All-purpose, whole wheat, cake, bread
• Fruit preserves: jam, honey
• Garlic: fresh and minced
• Gelatin: powdered, unflavored
• Lemons: fresh
• Limes: fresh
• Milk: evaporated, powered
• Nuts: almonds, peanuts, walnuts, pecans, pine nuts
• Onions: purple, yellow
• Pasta, dried: spaghetti, linguini, angel hair, fettuccine, penne, noodles
• Peanut Butter
• Potatoes, fresh: russet, white
• Rice: long-grain, wild, basmati, Arborio
• Soup: canned and dry bouillon
• Sugar: granulated, confectioner's, light and dark brown
• Tea
• Tomatoes: canned whole, crushed, chopped, puree, sauce, fresh
• Tuna, canned
• Yeast, dry active