Tag Archives: running

Granola and Flax Crusted Pecans

27 Jan

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Happy New Year!

Better late than never, right?

Maybe that will be the new name of this blog: Healthy Recipes, Better Late Than Never.

I have found myself using the term with a lot of free will these days. The whole work/get-a-life balance mixed with the occassional curve ball has left me appologizing for being tardy or absent more frequently than I’d like to admit. Most of the time when I feel like I am spread very thin in life I get a hankering to push my physical limits. Not sure of the psychology there, but let’s all agree that it’s not worth checking into a mental health clinic. Yet.

Last Saturday with the wheels in my head spinning,  I had a deep longing to get outside for some serious solitude; plug in my headphones, and run. My spirit of adventure and I decided on a trail run at Mount Tamalpais, one that I have never done before.

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Running the trails, amongst the giant redwoods and lush greenery was pretty inspiring. The fact that I never tripped and managed to make it out of the 7 miles or so unharmed was a feat for me. As I am typically pretty klutzy. Pretty klutzy meaning very.

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When I made it to the top of the Steep Ravine I stopped for a snack…. you see where I’m going with this? Granola and Flax Crusted Pecans! And water, so much water.

These pecans are the perfect quick snack, full of protein and quick carbohydrates. The cinnamon and sugar touch is one of my favorite flavor profiles ever, so I am biased in saying that I think they are the perfect treat.

Why you should eat this?

Pecans are full of good, heart healthy fats and fiber. Helping to decrease the overall LDL (bad cholesterol) and promote HDL (good cholesterol). If you are running, hiking, or doing any kind of moderate excercise, pecans are a great anti-inflamatory snack to help speed up muscle repair.  If you are not into physical activivty then just eat these because they are delicious and won’t kill you.

Granola and Flax Crusted Pecans

Adapted from Smitten Kitchen 

3/4 cup rolled oats
1/4 cup shredded or flaked unsweetened coconut
2 tablespoons ground flax
1/4 cup dark or light brown sugar (will try maple syrup another time)
1/2 teaspoon ground cinnamon
Few pinches sea salt
1 large egg white
2 teaspoons water
2 cups pecans

Preheat oven to 300 degrees. Line a baking sheet with parchment paper.

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In a food processor, pulse oats, coconut, ground flax (also added a few slivered almonds), sugar, cinnamon and salt.

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Make sure that you do not totally process this mixture, you want some whole oats left for texture. You don’t want to make this a powder or flour texture.

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In a large bowl, beat the egg white and water until frothy.

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Add pecans to the bowl and coat them very well. VERY WELL. Stir the nuts around in the egg white mixture for a few good turns to ensure that every pecan gets a good amount of moisture, this is how the oat mixture will stick to the pecans and that is the point here guys.

Pour oat mixture into bowl with egg mixture and fold very gently. You will have more oat mixture than pecans, but that is all part of the deliciousness.

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Spread all of the mixture onto the prepared baking sheet in a single layer.

Bake for 20 minutes. Move the pecans around once with a spatula to ensure an even browning for all pecans involved.

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Allow nuts to fully cool. Then break up clusters and store in a tighly sealed container until ready to eat. Or whatever, just eat them straight off of the pan.

Trust me, so good.

Nichole

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Quinoa and Black Bean Veggie Burgers

11 Feb
Black bean and quinoa patty with avocado and cilantro.

Black bean and quinoa patty with avocado and cilantro.

I recently stabbed myself in the hand. Like, a good one. Needed a few stitches and an update on a few vaccinations. My left pinky still does not open all the way.

I won’t get into the story, just know that every day that I do not set myself on fire or slice off a finger is a good day in the kitchen for me. Why am I even telling you about this then? Because I had to delay my Bikram yoga practice. I wasn’t going to take an open wound into a room full of other peoples sweat (read: germ) particles floating thru the almost non-existent air. And no, I did not stab myself in the hand to get out of Bikram yoga (or did I)?

So I went after my run miles with gusto, because I don’t need hands for that.  I’m back to starving all of the time. How does one person cook all day and not find time to sit down for a meal? I am quit the specimen.

The view during my runs. No problem.

The view during my runs. No problem.

These here veggie burgers/patties are so stinking good. I think I ate an entire batch in less than 24 hours. The pain in my arm from all the shots makes the timeline fuzzy…

Anyhow, they are savory and delicious. They are incredible with a big dollop of guacamole, or a few slices of avocado and tomato. You can eat them on top of a salad, sandwiched between a bun like a burger, maybe wrapped in a leaf of romaine: protein style. Even straight out of the pan and over the sink. Did that. One handed.

They also happen to be highly portable. These patties make a great snack or lunch or dinner. You can make a big batch and freeze them, so that you have something  healthy in times of need. I’m totally going to toot my own horn here and say that these are better than any frozen veggie burger I have ever tried. I’ve tried a few.

Why you should eat this? 

Quinoa: learn it, love it. A seed that cooks like a grain, Quinoa is a true superfood (and I hate that term). Quinoa is highly regarded for its protein content, which is about 14% by weight. It is a complete protein making it ideal for those who eat a vegetable based diet (or people who should eat more Quinoa). Its full of fiber, high in magnesium, potassium, and calcium.  For Pete’s sake: whole South American civilizations subsisted off of Quinoa as their main source of nutrition for centuries!

Quinoa cooks at the same 1:2 ratio as rice, but this bionic seed cooks faster. That alone should get you to swap out your brown rice habit for a quinoa one.

Quinoa and Black Bean Veggie Burgers (Servings: 8-10 patties)

  • 1 ½ cups cooked quinoa
  • 1 small onion, finely chopped
  • 6 oil-packed sun-dried tomatoes, drained and finely chopped
  • 1 ½ cups cooked black beans, or 1 15-oz. can black beans, rinsed and drained, divided
  • 2 cloves garlic, minced
  • 1 tablespoon cumin
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper

Preheat oven to 350°F

Diced onion and sun-dried tomato.

Diced onion and sun-dried tomato.

Saute onions and sun-dried tomatoes. (The oil from the tomatoes should be enough to saute the onion.) Cook 3 to 4 minutes, or until onion has softened. Stir in ¾ of the black beans, garlic, cumin, salt and pepper. Simmer for a few minutes. Make sure that the onions get a little brown on them. You want that depth of flavor. Believe it.

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Transfer bean-onion mixture to food processor, add ¾ cup cooked quinoa, and process until smooth.

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Transfer to bowl, and stir in remaining ¾ cup quinoa and remaining black beans. If the mix is dry, add a little water. If it is too watery add more Quinoa. The consistency should ‘hold up’ in the shape of a burger.

Season with salt and pepper, if needed and cool.

Beauties ready to go.

Beauties ready to go.

Shape bean mixture into 8-10 patties, depending on how big or small you’d like them. In order for there to be consistency you can use either a 1/4 or 1/2 cup dry measure to scoop the mix out of the bowl. Place on a baking sheet lined with parchment.

Bake 20 minutes, or until patties are crisp on top. Flip patties, and bake 10 minutes more, or until both sides are nice and brown.

Serve how you’d like and enjoy!

I will get back to Bikram once my hand heals. I will finish out the package that I bought and get back to you guys about it. Promise.

Trust me. So good,

Nichole