My morning in the kitchen…

I feel like “little miss homemaker” today!  All for a good cause, of course!  My brother-in-law and his crew have been working hard over the past couple of weeks at making our side yard into something much more pleasant to look at, not to mention more functional.  The guys arrived at the house bright and early this morning to pour the concrete, which forced me out of bed and got me moving out the door to do my run before it got too hot!  After arriving back home from a great run (compared to yesterday’s fail), I was feeling refreshed, so I thought I’d show my “thanks” to those hard working gentlemen with a little something sweet. 

 They gladly accepted “Almond Joy Bars” and a few slices of a “Chocolate Chip Cookie Pie” with open arms (and the hubs is wondering where his portion is!)

Both recipes were adapted from “Mama Pea” over at Peas and Thank You.  I’ve made both of these treats many times before with variations of gluten free flours, but this time I went with Pamela’s Baking Mix just to make life easy on myself (and because I wanted the guys to enjoy their treats on their break, so I had to make it fast)!  For the Almond Joy Bars I subbed in Pamela’s Baking Mix for the whole wheat flour, which means I had to take out the baking soda.  I use gluten free rolled oats, used 1/4 cup raw sliced almonds instead of roasted and used crunchy almond butter with flax seeds instead of regular almond butter.  I also swapped out the organic sugar for a 1/2 cup of raw coconut crystals and I didn’t have coconut extract, so I just used vanilla.

For the cookie pie, I also used Pamela’s Baking Mix in place of the whole wheat flour and subbed in gluten free oat flour for the all-purpose.  If you use Pamela’s Baking Mix you need to take out the baking soda and powder because it’s already in the mix.  And again, I subbed in raw coconut crystals for the organic sugar.  I think the only thing missing was a cold glass of milk to go with their slice of ooey-gooey chocolatey goodness!

A beautiful work in progress…

   The hubs is most excited about the “fire pit”…he’s going to have to wait awhile to put it to good use because it’s way too hot right now!  I’m looking forward to planting plants in my flower boxes!

So now the house smells wonderfully delicious and the hubs walks in from graciously helping some friends of ours move all morning and I have nothing to offer him…oops!  No worries, nothing that a batch of Chewy Chocolate Chip Cookies can’t smooth over!  I’m on it!

I wish I could bottle up this wonderful baked goods smell, it’s so warm and comforting…I would so use it as air freshener!

While the hubs is enjoying his freshly baked cookies, I’m loving the refreshing taste of “cucumber water” on this hot summer day! 

And what better to go with it than a cool, refreshing salad.  This is my new favorite, at least for this week!  There’s a lot to this salad, but it is so worth the effort and you’ll have A LOT to last you the entire week. Kale Power Salad (aka “detox salad”)

(inspired by Oh She Glows)

Yields 6-8 servings

Ingredients:

2 broccoli crowns

1 head cauliflower

1 medium carrot, grated

2 cups finely chopped kale ( I used curly kale)

1/2 cup fresh parsley, finely chopped

1/2 cup raw sunflower seeds

1/2 cup raw sliced almonds

1/2 cup dried organic cranberries

1/2 cup dried organic cherries, chopped

juice of one lemon

2 Tbsp raw apple cider vinegar

1 Tbsp pure maple syrup

salt and pepper to taste

Directions:

Wash and rinse all vegetables, then cut the broccoli and cauliflower into florets.  In a food processor, process the broccoli and cauliflower until fine and add them to a large mixing bowl.  This made need to be done in batches depending on the size of your processor.

Add grated carrots, kale, parsley, sunflower seeds, almonds,  and dried fruit to the bowl.  Stir all ingredients to combine.

In a small bowl, whisk together lemon juice, vinegar and maple syrup until well blended.  Pour dressing over all the ingredients in the bowl and toss well to combine.  Season with salt and pepper to taste and mix well again.  Enjoy and feel rejuvenated!

A perfect super food packed salad for those weeks where you need to get your body back on track.

 (source)

Praying that you are finding ways to feel refreshed this summer!

Blessings,

J’lene

Snack Attack!!

Whew!  It’s cookin’ this week!  Typically I find that our appetites take a bit of a dip during these hot spells, but there must be something in the water because the princesses and hubs are keepin’ me on my toes in the kitchen! 

Maybe it’s all the time we’ve been spending here….

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And perhaps all the walking we’ve been doing here this summer…

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Zuma, Zuma Acrobats

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Getting a taste of Africa

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Or I just need to come to grips that my baby girls are growing! 

The hubs, on the other hand, he’s just hungry all the time!  And I’m pretty sure he’s done growing….taller, that is!

 

In any case, when they’re hungry, they’re hungry and I find comfort in knowing that by spending a little extra time in the kitchen my family will have more nutritious options to snack on.  This week I revamped one of our favorite snacks, Pumpkin Spice Granola Bars, for a little variety.

 Sweet Potato Granola Bars

Yields 12 bars

Ingredients:

1 cup gluten free rolled oats

1 cup Erewhon Crispy Brown Rice cereal

1/4 cup all-purpose gluten free flour (I use Bob’s Red Mill)

1/4 cup almond meal

2 scoops vanilla protein powder

1/4 cup raw, unsalted sunflower seeds

1/4 cup raw, unsalted pumpkin seeds

1/2 cup raw, sliced almonds

1/3 cup organic raisins

1/3 cup organic cranberries

1/4 cup chia seeds

2 “flax” eggs ( 2 Tbsp flax meal + 6 Tbsp warm water.  Let sit for about 5minutes.)

1/2 cup sweet potato puree (I made my own: 2 sweet potatoes washed, peeled and cut into 1-inch cubs.  Place into a medium saucepan, cover cubed potatoes with water and boil for about 25 minutes.  Let cool, then mash with a fork or puree in a blender.  Makes about 2 cups)

2 Tbsp unsweetened applesauce

1/4 tsp nutmeg

1/2 tsp cinnamon

1 tsp pure vanilla extract

3 Tbsp raw coconut crystals

1/3 cup dark chocolate chips (optional)

 Directions:

Preheat oven to 325 degrees.  Line an 8x8 inch square baking pan with parchment paper.  Set aside. 

Combine all dry ingredients in a large mixing bowl.

In a small bowl or large measuring cup, mix the sweet potato puree, flax eggs, applesauce, vanilla, cinnamon, nutmeg and coconut crystals.

Add wet to dry ingredients and mix until just blended.  Mixture will be lumpy and slightly sticky.  Press mixture into prepared pan.

Bake for 25 minutes or until edges are slightly brown.  Remove from oven and set on a wire cooling rack to cool.  Once cool, cut into bars and enjoy!

So soft and chewy and full of yummy goodness!

  

I also found this recipe on the Attune Foods website that looked like a perfect snack for packing on our pool and beach trips.  I gave it my own twist and the fam gives it a thumbs up…so much so that I’ve been making a double batch every time!

An easy, portable snack with protein and healthy fats!  My changes:  1) double the recipe!; and 2) make it gluten free by using 1 1/2 cups Corn Chex cereal + 1 1/2 cups Erewhon Crispy Brown Rice Cereal.

As an added bonus, this wholesome crunch is a good source of manganese, vitamin E, vitamin B6, tryptophan, copper, vitamin B2, selenium, and phosphorus.

Other homemade on-the-go snacks I like to keep on hand:

Sun Butter Banana Protein Bars

Granola

Carrot Breakfast Cookies

Here’s to a healthy snacking summer!!

 

Blessings,

J’lene

It’s all in the shoes…

Over the past few weeks I’ve been noticing that my legs have been hurting each time I would go out for a run.  At first I thought it was soreness from not stretching enough (which I still need to work on), but as I did a little searching I discovered that it was probably my shoes.  I tend to keep my sneakers looking nice and since my feet are obviously not growing anymore, I don’t tend to buy them but every few years.  Apparently this “every few years” deal won’t work anymore if I continue running! 

I never knew you should “retire” your sneakers after running so many miles in them (even if they still do look good!).  So, out with the old…

 Here’s some tips and tricks on when to replace your sneakers (source):

Running in old or worn out shoes can lead to an increase in running injuries. Over time running shoes lose stability and shock absorption capacity. When this happens the stress to the feet and legs increases dramatically. Over time such added stress can lead to an overuse injury. A simple prevention strategy includes replacing running shoes when they wear out.

The midsole layer of a shoe provides the cushioning and stability. This area usually wears out before the outsole shows major signs of wear. When a midsole wears out the shoe looses functional stability. It is this loss of stability and cushioning that leads to increased stress and increased injury risk.

It is recommended that you replace running shoes between 350-550 miles depending on your running style, body weight, and the surface on which you run. Lighter runners can get closer to the upper end of the recommendation while heavier runners are harder on shoes and should consider replacement shoes closer to 350 miles.

Running Shoe Replacement Tips

• Track your mileage. After 350-550 miles it's time for a new pair. For runners who log 25 miles per week replace your shoes every three to four months.
• You can check for signs of wear on the sole by placing your old shoes on a table and looking at them from behind. If the soles are worn and leaning to one side, the midsole cushioning is probably worn as well.

After learning all this new knowledge about sneakers, I decided (because there was a sale and I had a coupon plus store credit) that it was time for some new sneakers.

  Okay, all this talk about running is makin’ me hungry!  Here’s a fun, healthy and tasty treat that will satisfy anyone’s sweet tooth…even mine!

 Pecan Chocolate Chip Oat Bars

Yields 9-12 bars

(inspired by Gluten Free Easily)

Ingredients:

2 “chia” eggs (2 Tbsp chia seeds + 6 Tbsp warm water  - mix and let soak for about 5-7 minutes)

1/3 cup raw coconut crystals

1 cup gluten free oat flour

1 cup pecans, chopped (I used dry roasted from Trader Joe’s)

1 cup dark chocolate chips

1 Tbsp coconut oil

1/4 tsp sea salt

Directions:

Preheat oven to 350 degrees.  Lightly spray an 8x8 inch baking dish with cooking spray.  Set aside.

In a large bowl, prepare your “chia” eggs and let sit for awhile.  Stir in the coconut crystals.  Then, add in oat flour, pecans, chocolate chips, coconut oil and salt.  Mix just until combined.

Spread the batter into the prepared baking dish.  Bake 20-25 minutes or until a toothpick inserted in the center comes out clean.  Cool slightly before cutting into bars.

This delicious and simple treat tastes like your eating a decadent dessert for sure!

Lots of chocolate and nutty goodness going on in there…YUMMO!

Okay, now I think I need to go run again!  Another excuse to go break in the new shoes! 

Blessings,

J’lene

Easy No-Bake Sunflower Butter and Apple Protein Bars

We have officially ended our school year!!  We had a great first year of total homeschooling and, believe it or not, I’m already getting excited about our curriculum choices for next year!  I think as a homeschooling mom my brain is in school mode year round!  The princesses will be participating in our library’s Summer Reading program, we’ll probably throw in a little science on our beach trips and work on some math skills while cooking in the kitchen!  Oh the fun of Summer!

One thing I used to look forward to during the Summer months was getting to sleep in a few minutes longer, but now that I’ve taken up running I discovered that sleeping in really isn’t an option.  Yesterday I got about a 20 minute late start and boy did I feel it!  The sun was a blazin’ and the critters were out in full force.  Not only did I return home a hot sweaty mess, but I ran through my fair share of sticky spider webs and probably inhaled way too many bugs than I care to know about!  I will gladly go back to early morning runs!

Speaking of runs, I signed the hubs and I up for our 2nd 5K next month!  We’ll be running the Coronado Independence Day Run on July 4th.  I’m not really doing any specific training for this one, just keeping up with my running during the week and hoping to beat my time from the last run!   I’ll need some good fuel to keep up my pace, so I thought I would work on some “no-bake” recipes to beat the heat (the hubs doesn’t appreciate me using the oven to heat the house during 90 degree weather!).

No Bake Sunflower Butter and Apple Protein Bars

(inspired by Meals and Moves)

Yields 8 Bars

Ingredients:

2 cups gluten free rolled oats

6 scoops protein powder

4 Tbsp Sunflower Butter

1/2 cup unsweetened applesauce

1 Tbsp cinnamon

1/4 cup raisins

1/2 an apple, peeled and chopped

1/4 cup + 2Tbsp water

Directions:

In a large mixing bowl, combine all ingredients and mix well.  Transfer mixture into an 8x8 inch dish and refrigerate until mixture is set, about an hour.

These bars are pretty thick and dense, so if you want a “thinner” bar I would suggest a 9x9 inch pan.

 *Note: These didn’t set up as much as I would have hoped, so I stuck mine in the freezer for about 10 minutes and that did the job!

 This hearty bar was the perfect “refuel” food after my morning run!  Not only is it packed with protein (better than a mouth full of bugs!), but it left me feeling full until lunch.

I picked up some dates at Trader Joe’s this weekend so I could try my hand at some “Lara Bar” makeovers!  I’ll let you know how it goes!

Blessings,

J’lene

Something Old, Something New and Something Fun!

Just a quick post today because we’re having too much fun on our Spring break this week!

We started off the week by baking up some “oldies but goodies”…in other words, some of our favorite snacks we like to have on hand while we’re out and about having our fun!

Our Favorite Granola 

Pumpkin Spice Granola Bars

 

Carrot Breakfast Cookies

And for something extra sweet… Irresistible Chocolate Granola(the hubs and I sprinkled this on top of sliced apples that were drizzled in warm peanut butter = one of my new favorite desserts!)

Since I’ve been blessed by having the hubs home more hours than he is away, I decided to cook up something “new” for dinner last night.  It’s actually a new twist on an old favorite meal of ours…Sloppy Joes!  I’m bringin’ in the big new guns…veggies that is!

Veggie Sloppy Joes

(inspired by Vegan Planet)

Yields 6-8 servings

Ingredients:

1 Tbsp extra virgin olive oil

8 oz. organic white mushrooms, chopped

3 frozen veggie burgers, thawed and chopped (I used Dr. Praeger’s California Veggie Burgers, which are vegan)

1 tsp ground fennel seed

1/2 tsp smoked paprika

1/2 tsp dried basil

sea salt and fresh ground pepper, to taste

2 cups organic marinara sauce (I used Trader Joe’s!)

shredded mozzarella cheese for topping (optional)

4-6 sandwich rolls (I used Trader Joe’s whole wheat hamburger buns for the princesses and the hubs and Udi’s gluten free for myself!)

Directions:

Heat the oil in a large skillet over medium heat.  Add the mushrooms and cook until softened, about 5 minutes.  Add the chopped veggie burger, fennel, paprika, basil and salt and pepper to taste.  Stir in the marinara sauce and simmer for about 10 minutes or until heated through and flavors have blended.  Spoon the warm mixture onto rolls and serve.  I also topped ours with a little sprinkle of mozzarella cheese!

There was no shortage of eating our veggies in this meal! 

My first attempt at making sweet potato fries!  I don’t know why I haven’t cooked up these amazing little guys more often…OH YUM!  The princesses weren’t a big fan of the new fries, they preferred the “regular” homemade ones.  After washing up both potatoes, I cut them into “fries” and tossed them in a large ziploc baggie with a tablespoon of olive oil, fresh ground pepper, a little sea salt and a pinch or two of smoked paprika.  I cooked them at 425 degrees for about 25 minutes, turning them halfway through.  An easy, peasy and delicious side to our meal!

I’ve missed not being in the kitchen much this week, but it’s been worth the sacrifice because our time together as a family has been priceless, to say the least!

 One of our highlights so far…The San Diego Safari Park to see the butterflies!

My two favorite beautiful butterflies!

   

Spring babies graced us with their presence! 

And hangin’ out in the new “Bat Enclosure!'”

We’re off to have more good times before the week is over!

Blessings,

J’lene

This post was also shared on Allergy Free Wednesdays!

Week 9!

 

“I have fought the good fight, I have finished the race, I have kept the faith.”  2 Timothy 4:7

Hooray!  It’s Friday and it’s an absolutely beautiful day!  Today also marks the end of Week 9 in my Couch-to-5K training.  It feels so good to have accomplished this goal and to be one step closer to achieving a new personal victory in a few short weeks!  Here’s a look at what Week 9 had in store for me.

Day 1: Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
Day 2: Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
Day 3: The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes)

And here’s a time I’m certainly proud of! Now that I’ve completed the training, I plan to continue running 3 days a week while keeping up with my strength training 2 days a week.  The hubs and I have not yet run together, so I’m looking forward to taking advantage of some of our free time in Arizona next week to do just that!

The snacks are all made, wrapped and ready to go!  Just need to make one last trip to the grocery store this weekend to finish up the cooler packing.  I got a little carried away with the “snacks” and tried my hand at some “Chewy Chocolate Chip” granola bars today.

 Chewy Chocolate Chip Granola Bars (gluten free)

Yields 12 bars

Ingredients:

3/4 cup honey

1/2 cup organic refined coconut oil

2 1/4 cups gluten free oats

3/4 cup gluten free oat flour

1 tsp cinnamon

1/2 cup organic raisins

1/2 cup organic dried cranberries

1/4 cup raw sunflower seeds

1/4 cup pepitas

1/2 dark chocolate chips

1 tsp pure vanilla extract

1/2 cup unsweetened applesauce

Directions:

Preheat oven to 350 degrees. Prepare a 9x13 inch baking dish by lightly spraying with cooking spray.  Set aside.

In a large mixing bowl, cream together the honey and coconut oil.  Add in the rest of the ingredients and mix well.

Press mixture in the prepared baking dish, making sure to distribute evenly and smooth out the top.

Bake for 25-30 minutes, or until golden brown on top.  Let cool completely before cutting into bars with a sharp knife or pizza cutter.

These taste like the granola bars I used to eat as a kid, just a whole lot better for you!

I’m off to wash uniforms for tomorrow’s games and get some soup on the stove for dinner!  Stay tuned because it’s going to be a good one!  Have a fabulous and blessed weekend everyone!

Blessings,

J’lene