What to Expect:
Food: For the most part, I'll be sharing recipes from others I really like with maybe a few modifications. As for my own "recipes" I don't really call it cooking so much as "throwing things together". I rarely cooking anything that takes more than a few ingredients and will take my over 20 minutes. Cheap and Easy!
Okay, maybe that didn't sound right... Anyway, all food entries will be healthy "fuels" to help you feel great and get the most from your workouts!
100% will be Vegetarian, mostly vegan, and mostly gluten-free.
Body: The main aspect of my "peak training" for the body will be it's natural focus, both in exercise and food, or working out/running outside and eating foods that come right from the earth without all that junk added to it.
Now, I'm not perfect here, I can't live without my Jillian Michael's workout DVDs nor can I always pass up certain snacks and drinks at parties, but I'm not about perfect anyway. It is simply about doing your best, and not anyone else's best, to reach your own potential...which leads to the next page "Peak Training-Mind & Spirit".
*******************************************************
I love squash! It's a great way to carbo load that is gluten free and keep warm in the winter. http://rachelnypaver.blogspot.com/2014/10/carb-up-with-squash-this-fall.html
Had to include links to two awesome core videos by Sandi. If you only have a few minutes to spare, the could be easily incorporated with my 5 min core routine*:
Fun Stability Ball Routine
Plank Variation Routine
(*5 Min Core: Pick 5 core exercises and do each for 30 seconds, then repeat)
Running in the Cold: http://rachelnypaver.blogspot.com/2014/01/running-tips-to-survive-winter.html
Eating for Happiness: http://mindoverdepression.com/eating-happiness/
Click on the link for emotional cues to know if you are overtraining.
http://rachelnypaver.blogspot.com/2013/10/are-you-running-too-many-miles-learn.html
My Daily Power Salad
So this one isn't really a recipe, just an example of what I have for lunch just about every day, and I always look forward to it! It is chalk full of all the nutrients my body craves, making it the perfect tasty, filling, and energizing meal to get me through the rest of my day.
Let take a closer look and examine what's in that beautiful bowl of vitamins and minerals, or salad:
Base:
- Organic Spring Mix
- Mushrooms
- Cucumber
- Green Pepper
- Onion
- Broccoli
- Mango
Protein:
- Quinoa Veggie Burger
Sides:
- Gluten-free crackers (My other regular is Blue Corn Tortilla Chips)
- Salsa
Other Toppings:
- Sesame Seeds (Ill switch this up a lot with almonds or pumpkin seeds, which have a ton of iron)
- Cranberries (or Ill go with raisins)
- All Natural Roasted Tomato (or I like Sesame Ginger)
To make things easy on myself, I usually make the base at the beginning of every week and put in in a large bowl with a top. Then each day I take out how much I want, then add the protein, toppings, and dressing I feel like for that day.
Yes, I love my salad :)
***************************************************************************************************************
Asian Veggie Wraps
+001.JPG)
Okay, so I really thought I nailed this one (besides the fact that I forgot to put the rice noodles in the wrap). And, I loved this meal. The boys...not so much. I think they would have rather had me use the long romaine lettuce, which is good, but I choose to use the so very healthy collard greens. Yes, a bit chewy when cooked, but we have knives for a reason! (Neither Steve or his son seem to believe in using knives) Anyway, here's the recipe:
Veggie Wrap Ingredients:
(I used absolutely no measurements went cooking this...sorry!)
Collard Greens (Usually near kale at the grocery store, these are large, dark, beautiful green leaves)
Tofu (diced)
Mushrooms (diced)
Nuts (I used a mix, but cashews would be my #1 pick)
Currants (optional)
Low-Sodium Soy Sauce (I bough mine from Kriegers)
Thin Rice Noodles (Bean Noodles would work great too!)
To Cook: Make noodles as directed (all I did was put mine in a bowl of water for 20 minutes and drained). Boil a thin layer of water in a pan or skillet. Lay a few leaves at a time in the pan, and steam until the leaf is flimsy and turns a bright green. While doing that, throw the rest of the ingredients in a skillet (sprayed with olive or coconut oil) and cook on med/high heat. Poor some of the soy sauce over the ingredients (you shouldn't need too much, but you can be the judge). Cook until the tofu starts to turn brown. Mix in the rice noodles.
To Wrap: Lay one of the large Collard Green leafs on a cutting board or plate. Put a few spoonfuls of the mixture onto the leaf, toward one of the edges. Start rolling the edge heavy with food. Stop half way, fold in the top and bottom edges, then continue wrapping. That's it!
Sweet Potato and Squash- An Easy Side!
Ingredients:
Sweet Potato
Yellow Squash
Zucchini/Green Squash
Olive Oil
Salt
Pepper
Like always, I started by microwaving the sweet potato (with a few fork holes stabbed into it) because I am to impatient to cook it in the oven. It takes about 7 minutes.
While that's "cooking", chop up some yellow and green squash. Coat a pan with olive oil and throw the squash in. Chop up the already cooked sweet potato, and throw that in the pan too. Sprinkle with salt and pepper.
Simple, Delicious, and Nutritious, (not that the boys care)... And it looks pretty!
Enjoy :)
***********************************************************************************************************
H.I.T. Outdoors
I'm not doing a whole lot of running right now, for several reasons. One, I'm still not recovered from Black Hills (mentally or physically). Two, because I'm (finally) seeing a chiropractor again, so while my body gets adjusted, I'm not supposed to do too much mileage.
However, I still love to get outside and move, so I've been doing more cycling, rollerblading, Yoga, and walking Pacer (she likes running better). In addition, I've been doing a little bit of H.I.T work (aka High Intensity Training). I love the occasional H.I.T. training session because it makes you feel like a badass, and I really don't get to do too much of it when I'm running a lot of miles (or if I try, my body starts to hate me because it never has a chance to recover). So, besides doing some of my Jillian Michaels and Jackie Warner videos, I've taken the opportunity to hit up one of my local parks and do some H.I.T. training on the basketball court in the morning once a week.
Here is the workout I did this morning:
(Tools: chalk, 1 set of light weights, towel, water bottle)
Warm-Up:
(Ride bike from house to park- about 4 min)
1 lap around walking trail (about 3/4 mile)
Using basketball court:
- butt kicks
- high knees
- toy soldiers
- 1 leg toe touches
- lunge and twist
- leg swings (using basketball hoop for support)
- Ladders: (yes, I went old school and drew mine with chalk)
- 1 foot
- 2 feet (alternating lead foot)
- Hopscotch
- In-Out from side (alt.)
- Icky shuffle
(My footwork is awful! It was never great in college, but now it is just plain slow!)
Workout:
Pyramid and Reverse Pyramid, with Full Court run In-Between
(mind you, when I say "full court" I'm on an outdoor court---so the length is probably closer to going side ways on a regular court)
Further explanation of the workout:
I picked one move to do on one baseline and another on the opposite baseline. On baseline one, I would start at the bottom of the pyramid with 10 reps, then I would run* to the opposite baseline and start at the top of the pyramid with 1 rep**. I would continue going back and forth until both pyramids were reversed, so 1 rep at baseline one and 10 reps at baseline two.
For example, in Circuit 1, I started with 10 push-ups at baseline one, than ran over to baseline two for 1 squat jump. After that, I ran back to baseline one for 9 push-ups and then again to baseline two for 2 squat jumps.
* I started getting board of running forward on the 4th circuit, so I began to run backwards)
**For some reason, this can get confusing when you're running. Remember, the sides add up to 11, not 10!)
The Exercises:
1) Baseline 1: Push-Ups
Baseline 2: Squat Jumps
2)Baseline 1: Sumo Squats w/ Shoulder Press
Baseline 2: Plank Thrusts
3)Baseline 1: Switching Side Planks with Kick (I used my weights with this)
Baseline 2: Jumping Lunges
4)Baseline 1: Dips
Baseline 2: Plank Frog Jump*
5)Baseline 1: Swings (One weight was too light, so I just doubled up my weights)
Baseline 2: V- Crunch (on towel)
*I don't know the real name for that, but basically you start out in a plank, jump your feet wide to the sides of your hands (or as far as you can), and jump back.
Then to finish, I did a few backward lunges with bicep curls, 20 plank twists, 10 walking planks, and held the plank for a few more seconds. After that I stretched, rode my bike home, and refueled with some steel cut oatmeal! (I tried to use the foam roller at home too, but instead got attacked by Pacer who decided to sit on me and lick all the salt of my face)
**********************************************************
The “Throw-it-Together”
Meal
I am going to be honest. I don’t really cook…
Basically, I just throw a bunch stuff together and call it a meal.
Still, it’s full of nutrients that the body needs to perform effectively. And the majority of the time, it does taste good… as long as I don’t overcook things…and okay, I guess I have thrown a few things in that really don’t go together….again, I am not a chef! However, for the most part, the steps I am going to give you below are super simple. There may be a few dishes that aren’t your best work, but everything takes practice.
Here the other part of this “throw whatever sounds good” dish that you need to know. No one has to know you that you just mixed ingredients together without much effort and time!
After dinner, my boyfriend always gives me a very nice “thank you” which I always used to blow off saying I really didn’t do anything. Yet, its still more than he can…no, scratch that…more than he is willing to do. I’ve learned to just take the compliment. Even if I didn’t cook, I still put nourishing food into our bodies.
Below I am going to list several categories of food. Simply pick a food(s) from each category, and mix them together. Many of the items I listed in each category are ones I typically use, but there are many more options to choose from. Most of the food can be sautéed together in pan, but sometimes you can do a mix. For example, in the picture above I made a pasta salad. The rice noodles were of course boiled, the organic tofu was sautéed in coconut oil, but all the chopped veggies were fresh. Then I just added some all natural cheese and balsamic vinaigrette dressing, sprinkled with Yeast Flakes, and voila! I made a super healthy meal without much work.
Lets begin:
Grains/ Starches:
Rice Noodles
Whole Wheat Noodles
Quinoa (also a good source of protein)
Brown Rice
Tortillas (spouted, whole wheat, or gluten free)
Corn Chips (Many varieties are All-Natural)
Gluten Free Crackers
Yams
Potatoes (sweet potatoes are my favorite)
Veggies:
You can usually basically whatever you want hear.
If you’re in a rush, frozen veggies can come in handy. I’ve
listed some of my favorites.
Broccoli
Tomatoes
Carrots
Spinach
Kale
Red/Orange/Yellow Peppers
Various Squashes
Eggplant
(Frozen veggies are always great to have on hand if your time is limited)
Fruit:
I have a fruit at almost every meal. However, sometimes I just
add it as a side. Some fruit are do taste good cooked, but some
are best just served fresh. Some suggestion are listed.
Bananas
Apples (organic)
Mangoes (love! Also taste great sautéed!)
Various Berries
Legumes (aka beans), Nuts, Seeds, and Faux Meats
(Additional Protein):
Tofu (Organic)
Tempeh
Various Beans
Hummus
Veggie Burgers
Almonds
Walnuts
Other Nuts & Seeds
Free-Range/Organic Eggs
Seasonings/Spices/Dressings/Herbs/Extras:
Salt
Pepper
Thyme
Basil
Sage
All Natural Sesame Asian Dressing (read ingredient list!)
All Natural Balsamic Vinaigrette
Nutritional Yeast Flake
Natural/Organic Cheese/Vegan Cheese
Here is a brief summary of the steps:
Step 1: Cook grain or potatoes as needed. (Or save tortillas/chips till the end to wrap or scoop)
Step 2: Sautee vegetables and beans/ additional protein source as needed in olive oil or coconut oil. Sprinkle with salt & pepper, or your choice of seasonings
Step 3: Cut fresh fruit and put aside in bowl
Step 4: Mix grains, veggies, and beans together. If needed, add dressing or additional seasoning. Or, place ingredients in tortilla and wrap together. Add Nutritional Yeast Flakes for added nutrition.
Not so bad, right?
Have fun experimenting with different ingredients. You are almost sure to come up with a tasty and healthy dish!
*****************************************************************************
5 Minute Core & Hip Workouts!
As a runner, I know it can be hard to fit in the extra time
to work out when you’ve already put in the time to run in your already busy
life. However, to stay strong as a runner,
we need to work on our weaker areas.
Yes, while I do recommend a short, full body workout at least 1-2 times
each week, there are two areas that really shouldn’t be ignored. If 5 minutes is all you have to fit in, take
it! The key is to get the most out of
those 5 minutes.
5 Minute
Core
A strong core, believe it or not, is the key component to
strong, healthy running. True, legs are
pretty important, but we really…or at least really should, run from our
core. Our strides should form from the
lifting of our legs, from the core, not pushing of the ground with our feet. Just as we grow as people from our core
values and beliefs, our running too must start from our core…if we start from elsewhere,
things start to deteriorate. Here’s an article
from Runner’s World with a bit more information: http://www.runnersworld.com/running-tips/core-matter
My 5 minute core workout is extremely simple! Just pick 5 exercises, and do each for 30
seconds…without stopping. Then repeat.
If you one exercise goes over, it doesn’t matter. Just don’t stop…maximize your time!
Here is an example of one of my workouts, but you can fill
it in with anything you want. You might
mix it up, pick all plank exercises (that one will hurt), or all “V”
exercises. On this day, I chose to mix
up my routine:
Exercises:
1.
Mountain climbers x30 sec
2.
Bicycle
x30 sec
3.
Plank Walk
x30 sec
4.
V-Cycle
x30 sec
5.
Oblique Dips
x30 sec (I switched sides the next time around)
Repeat.
And remember, run from your core!
5 Minute
Hips
In running, a person primarily moves in a forward
direction. Trail running is a little bit
different as it entails some side to side movement to maneuver around rocks and
roots. Still, runners continually
mobilize and strengthen the muscles in the front and back of their legs, while
the lateral leg muscles are often neglected.
Despite the fact that our hip muscles are not significantly
utilized in running, they still need to be kept strong! By engaging these muscles, a runner can
bypass some common injuries, especially the dreaded IT Band Syndrome that has
already taken most of us out of training for some period of time. Keeping these muscles strong will also means
keeping proper running alignment for a smooth and efficient gait.
Contrary to the opinion of some, hip exercises (they can be
incorporated with core exercises) are important for all runners, not just woman
with curvy (and beautiful!) hips. I myself
am more “boy-shaped”, but have suffer/ed from hip ailments. Therefore, I do my best to add in a few hip
exercise a few times a week. My 5 minute
version mirrors the outline of the 5 minute core workout, but I focused on one
side for the first 2:30 and switched sides for the second 2:30. And yes, you should feeling a burning
sensation in your hips by the time you get half-way through.. Embrace it, fight through it…FEEL THE BURN!
Here the workout with the exercise I chose:
Exercises:
1. Side Ws (lie on your side, banana shaped, and make big Ws
in the air with your toe pointed)
2. Side Circles
3. Fire Hydrant
4. Clam
5. Reverse Clam
Switch Sides and Repeat
***************************************************************************Workout: 20-15-10
This is a relatively low intensity workout, good for an easy day where you still want to give your muscles a bit of a strength workout. Still, if you want to sweat, the key is keep moving and don't stop! At no point did I ever take a rest, besides to get a quick drink. This keeps the heart rate up, burning more fat and getting the most of the workout...and done with in a relatively short amount of time! (I think this one took me between 20-30 minutes)
This workout uses 4 circuits, each with 3 strength moves. In each circuit, you will rotate between each move, first doing 20 reps, 15 reps, and finally 10 reps. You can use the outline and fill it in with your own moves, or use the same exercises I did.
Outline:
Circuit 1:
Move 1: 20 reps
Move 2: 20 reps
Move 3: 20 reps
Move 1: 15 reps
Move 2: 15 reps
Move 3: 15 reps
Move 1: 10 reps
Move 2: 10 reps
Move 3: 10 reps
Then move on to the next circuit and repeat the outline for circuits 2,3,and 4.
Here are the moves I added in: (I used two sets of dumbbells and a stability ball)
Circuit 1:
Push-Ups
V-Ups
Sumo Squat
Circuit 2:
Shoulder press (balance on 1 leg)
(Kettle Bell) Swings
V-twist
Circuit 3:
Tricep Kick Back (with static lunge)
Bicep Curls (kneeling lunge- this tests your balance!)
Plan Twist
Circuit 4:
Chest Press with Static Bridge
Chest Fly
Plank Crunch w/ Ball
Because I always like to add in a bit more core and hip work, I finished with:
20 windmills (each way)
150 mixed crunches (reg., reverse, feet up, side)
20 clams (each leg)
20 reverse clams (each leg)
*********************************************************
My Thoughts
on Cross Training & Weight Training for Runners
My opinion
on cross training for runners is pretty simple: every runner should partake at
some form of cross training at some extent.
Yes, this
does depend on mileage, injury history, weight and body shape. If you’re a fast high mileage male that
resembles a stick with muscles, you probably don’t need to much extra. But, if you’re just getting back into
running, or are injury prone, the more you need.
Personally,
I really like to get out and try different outdoor sports that come with the
seasons. I love my snow shoes on days when we get a lot of snow. This year, Steve and I even tried (and loved)
skiing! Winter is also the time of the year
I turn down the running volume and hit the weights and elliptical at the gym a
bit more, mostly in the form of group classes like Total Body Toning and
Spinning.
In the
summer, I try to supplement my running with a bit of cycling, roller-blading,
and hiking. When I get the chance, I
also love to kayak and paddle-board, which I did for the first time last
summer.
These will
all help give your running muscles a break, and help strengthen muscles that we
don’t always use that much while running, but are still very beneficial if we
keep them strong.
There are
plenty of articles out there on implementing cross training to your running
regime, so I don’t want to take any more time with that right now besides one
piece of insight: The cross
training you really enjoy doing will most likely be extremely beneficial to your running! (The body has a way of showing us what is good for it)
Anyway, I’m
going to move on to strength training.
Coming from
a basketball and football (I used to work out with my college’s football team)
I really enjoy a good hard strength training session. A little too much at times.
For example,
I love Jillian Michaels workout DVDs.
They are awesome! Most take about
30 minutes, provide a total body workout, and make you sweat. However, when I’m running high-mileage, I
really don’t need, or should be doing, a lot of high intensity workouts. This can be counter-productive to my
running…there is no point in making muscles tired from running hills for hours
even more tired by doing a workout video with a ton of plyometrics, especially
when I need to recover for my next run. Plus,
bulk in muscles is not going to help me or anyone run faster.
That is not to say those videos do not
have a place in your weekly workout schedule!
A bit of dynamic, explosive training is beneficial and will get the cob
webs off those fast-twitch muscles. Going back to my schedule, I plan on doing
one short high intensity training (H.I.T.) workout a week, another short but
more strength based workout, and another day with about a half hour of Yoga or
Pilates.
2.
Keep it simple to
follow
3.
Work the whole
body
4.
Easy to do at
home or the trail head (just ignore others staring)
5.
Make it hard enough
to break a sweat (feel like a good workout), but easy enough not to eliminate the
positive effects of the last or next run.
Carbo Loading with Spaghetti Squash (!?)
Since I started running a few years ago, ideas on the ideal way to carbo load has continued to change.
First, it was eat a ton of carbs, including a huge pasta dinner, the day before the race.
Then I was told that eating carbs the day before is actually a bad idea and does not help with keeping carb stores up for the race whatsoever.
Now, most recent articles basically say to "eat normally" leading up to a race.
(If you're interested in the research, check out this post by Hammer Nutrition: http://www.hammernutrition.com/downloads/ENews/EN84/#?page=40)
Still, that pre-race pasta has become more of a tradition for a lot of runners. The good news is it has gotten even healthier as the majority of stores and restaurants now have whole wheat and rice noodles.
However, it's spaghetti squash that may be now topping the charts. It certainly has on the show Biggest Loser, as it was mentioned several times over the past season. For a bit more information on the health benefits of spaghetti squash, click on the link: http://www.livestrong.com/article/541917-nutrition-of-spaghetti-squash-vs-pasta/.
The first time I ever had spaghetti squash was the night before Virgils Crest 100 at some cool little local restaurant, and I instantly loved it. It was a bit "hot" there, so I've added chilli pepper flakes to my recipe, but it is totally up to you. Also, feel free to switch up the veggies to whatever you like best, or have in your fridge.
And the best part of the spaghetti squash? It is EASY to make!
Here's my recipe below:
Ingredients:
1 Spaghetti Squash
1/2 Yellow Squash
1/2 Green Squash
1/3 C Onion (in strips)
1 C Spinach or Kale
1 Jar of your favorite Spaghetti Sauce (make sure it's all natural...it doesn't need much besides tomatoes, so I never buy it if it has over 25 fat calories)
~1-2 TBS Olive Oil (enough to coat bottom of the pan)
For additional protein (spaghetti squash already has some), choose between: Eggplant, Tofu, or Canneli Beans
Directions:
Stab squash with a fork several times. Place in microwave for about 15 minutes. (Yes, I am serious)
While the squash is in the microwave, add olive oil to a large pan or skillet (I like to use my iron skillet for the added benefit of extra iron!). Start sauteing the yellow & green squash, as well as the tofu or eggplant if that's your protein of choice. After a few minutes, add the onion. Towards the very end, add the kale or spinach. Leave the stove at a low/med. heat.
When the squash is done (should be soft to touch...will be hot!), carefully cut it in half and scoop out the seeds.
Then, simply take a fork and scoop out the stringy insides. It should come right out.
Last, add the sauce. Now you have a delicious and healthy meal that you can eat anytime, not just before a long run. Enjoy!
*************************************************************
Quick and Easy Veggie Burgers
As shown above, I added mango and kale chips as my sides. Sweet potato fries are a good alternative (trick for potato fries: microwave the tater first, then cut it up and finish in the oven or on the stove)
I start with the kale chips, as they take the longest to bake:
Here's what you need:
Pre-packaged Kale (~about half the bag, it shrinks!)
Salt (to taste)
Pepper (to taste)
Olive Oil (~ 2 Tbs)
Mix ingredients together. Put in oven at 225 for about 30-40 min. turning at least once. (Some recipes call for putting the oven at 350 for fitting minutes, but I find the prior to leave the kale more crispy).
(The sweet potato fries are made about the same way, just put in the oven at 350, and if already microwaved, leave in 15-20 minutes)
Then, take some time to do a few chores, write a few notes, etc., before moving on to the burger.
Burger:
Simply microwave (or you can use the stove) veggie burger*.
Warning: Not all veggie burgers are created equal! Try to find one's that have all natural ingredients. Many of the major brands have a lot of foreign ingredients. I usually stock up on my favorites at health food stores.
To be a little fancy, I usually saute some mushrooms, onions, tomatoes, peppers, or w/e extra veggies I have in my fridge.
Sliced avocado is always a great option too!
Then, simply place on toasted whole wheat or gluten free hamburger bun. I used Udi's GF Buns.
Add some fresh fruit and:
Voila! Done.
Want to make your own veggie burgers? Well that is simple too! Plus, you can make extra and freeze them for later. Here is a great recipe I found online:
http://kblog.lunchboxbunch.com/2012/02/easy-sweet-potato-veggie-burgers-with.html
***************************************************************************
Simply toss ingredients together.
Scott Jurek's Minnesota Winter Chili
Chili season is almost over, but I wanted to make sure I got this post up because I love this recipe so much. It is perfect for refueling, especially on a cold day.
Admittedly, this recipe calls for for a bit more than my "few" ingredients, but please don't let that deter you! All the ingredients are simple and easy to find. and you really just kind of throw everything together. As I side note, I usually substitute the bulgur wheat with wheat germ or ground flax seed, as I am more likely to have that on hand. (I also added chia seeds last time I made this!)
My chili (above) may not look quite like the picture below, but it tastes amazing just the same. I also usually add a gluten-free cornbread muffin (I found the mix at Marc's) to complete the meal.
ENJOY!
Here is the recipe as found on humanesociety.org:
http://www.humanesociety.org/issues/eating/recipes/soups/chili_winter_minnesota.html
Minnesota Winter Chili
2 tablespoons coconut oil or olive oil
2 garlic cloves, minced
1 cup finely chopped onion
8–10 medium mushrooms, finely chopped
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped red bell pepper
1/2 cup finely chopped carrots
1 jalapeño pepper or other hot pepper, seeded and minced (optional)
1 cup frozen corn kernels
1 teaspoon ground cumin
1/2 teaspoon ground coriander
2 tablespoons chili powder, or to taste
2 teaspoons sea salt, or to taste
1/2 teaspoon black pepper
1 28-ounce can diced tomatoes
1 15-ounce can tomato purée
1 15-ounce can kidney beans, drained
1 15-ounce can black beans, drained
1 15-ounce can red beans, drained
2 1/2 cups water
1/2 cup dry bulgur wheat
Hot sauce or cayenne pepper (optional)
1/4 cup minced fresh cilantro, for garnish
Tofutti sour cream, for garnish (optional)
Add the oil to a large pot. Sauté the vegetables and spices in the oil over medium to medium-low heat for 10 minutes or until tender. Add a few tablespoons of water if the veggies begin sticking to the pot.
Add the remaining ingredients except the cilantro and simmer over medium-low heat, covered, for 30 minutes. Stir and simmer for an additional 20 to 30 minutes until the veggies are cooked through.
Season with salt and, if more spice is desired, hot sauce or cayenne pepper to taste. Serve sprinked with the cilantro.
Tip: Leftover chili freezes well.
"Minnesota Winter Chili" from EAT & RUN: My Unlikely Journey to Ultramarathon Greatness by Scott Jurek with Steve Friedman. Copyright © 2012 by Scott Jurek. Reprinted by permission of Houghton Mifflin Harcourt Publishing Company. All rights reserved.
Nutrition
All figures are per serving (assumes eight servings without sour cream).
Calories: 399
Fat: 5 g
Carbs: 51 g
Fiber: 16 g
Protein: 14 g
Sodium: 1,324 mg
No comments:
Post a Comment