Quinoa Salad

 When I was first introduced to quinoa (keen-wah) a few years back, I was totally floored!  It is the most versatile grain around and has tons of benefits!  You've got your fiber, your protein (huge when you are eating a plant based diet), low in sugar, low in fat, contains iron (huge benefit for most women), no salt and the list goes on.  The Incas considered it sacred giving their warriors stamina!!

Oh yeah, it's gluten free as well!!  Yippee!

You can use quinoa as a breakfast porridge, a pilaf or a salad.  You can add whatever veggies you have in your fridge and start experimenting!  You really can't mess this up!  If I had tomatoes in the house I would have used them too!

This is what I came up with today ...

Veggie Quinoa Salad
(can you tell I just winged this?)

1 cup of quinoa cooked in broth
2 cups of chicken or vegetable broth
2 cups of roasted corn kernels
1 avocado cut into 1/2 inch pieces
1 cucumber cut into cubes
1/2 small onion (if desired)
1 cup of canned chick peas, rinsed
feta cheese ... as much as you like
fresh mint ... to taste
sea salt and pepper to taste
fresh lemon juice (I squeezed 2 medium sized)
1 tablespoon of olive oil 
1 fried egg (I love mine cooked all the way through ... not runny, but however you like it!)

Cook quinoa with broth according to package directions. Be sure to rinse the quinoa before cooking.

While quinoa is cooking, combine corn, avocado, cucumber, onion (if desired), feta cheese, chick peas and fresh mint.  Juice lemons.  Add olive oil to the lemon juice.  Top with sea salt and ground fresh pepper.

Mix vegetables with lemon dressing.

Add to the quinoa and mix.

Top salad with fried egg.  Season as desired.

Yay!  A perfect avocado!

You can use red or yellow quinoa for this ...

 

Enjoy!

Krista

Macaroni and Cheeeeze!

So I was fortunate enough to have a great day to host the soccer team's pasta dinner last night at my house.  I was thrilled to have a beautiful day to set up tables outside and eat after their team practice.  Team parents rotate houses to feed the girls every night before a game so we all get to host!  So, me being a newbee parent to high school soccer started picking my brain for something different as I tend to do that ... food wise anyway!  Lol! 

The girls were really great and showed tons of gratitude which of course ranks really high with all parents!  I love the team bonding off the field and the fact that they actually talked to us was just plain cool.

So here is what they loved ... a simple mac and cheese! I have to say when cooking for a large group, I go with the most basic recipes.  I confess, I didn't use whole wheat elbows for this dinner.  I have made it for my family with whole wheat ... they had no idea it wasn't the plain noodles they always like.  So, try it without the whole wheat or venture into the "other" kind of noodle if you want to take it out of your comfort zone :)  Of course, we had 5 pounds of regular penne with vodka sauce, meatballs, garlic bread, tons of salad, bread, a really easy chicken scampi (recipe for another day!), watermelon (really good for refueling muscles), and the best cookies ever:  pumpkin cookies ...


Macaroni and Cheese
Makes: 4 servings
Active Time: 25 minutes
Total Time: 55 minutes

Ingredients
3 tablespoons plain dry breadcrumbs
1 teaspoon extra-virgin olive oil
1/4 teaspoon paprika
1 3/4 cups low-fat milk, divided
3 tablespoons all-purpose flour
2 cups shredded extra-sharp Cheddar cheese
1 cup low-fat cottage cheese
1/8 teaspoon ground nutmeg
1/4 teaspoon salt
Freshly ground pepper, to taste
8 ounces (2 cups) whole-wheat elbow macaroni, or penne

Preparation

1. Put a large pot of water on to boil. Preheat oven to 450°F. Coat an 8-inch-square (2-quart) baking dish with cooking spray.
2. Mix breadcrumbs, oil and paprika in a small bowl.
3. Heat 1 1/2 cups milk in a large heavy saucepan over medium-high heat until steaming. Whisk remaining 1/4 cup milk and flour in a small bowl until smooth; add to the hot milk and cook, whisking constantly, until the sauce simmers and thickens, 2 to 3 minutes. 
4. Remove from heat and stir in Cheddar until melted. Stir in cottage cheese, nutmeg, salt and pepper.
5. Cook pasta for 4 minutes, or until not quite tender. (It will continue to cook during baking.) Drain and add to the cheese sauce; mix well. Spread half the pasta mixture in the prepared baking dish.  Top with the remaining pasta; sprinkle with the breadcrumb mixture.
6. Bake the casserole until bubbly and golden, 25 to 30 minutes.

Tips & Notes:
Make Ahead Tip: Prepare through Step 4. Cover and refrigerate for up to 2 days or freeze for up to 3 months. Thaw in the refrigerator, if necessary, then bake for 35 to 45 minutes.


Kids love pasta!  A great way to get the carbs into their bodies for their event tomorrow!  Make sure you get some protein into them to help them absorb these carbs! 

Have an awesome weekend!
Krista

Chicken with Apples

Happy Monday! 

There is still time to get this recipe going for tonight if you have all the ingredients ... really easy and really good!  Although I had to run out for apple cider, you could almost get away with a nice apple juice, but the cider is really tangy!

I'm happy to say this recipe will satisfy your kids, your time constraints and smells so great when you all get in the house after a long day.  Give it a try and let me know they're reactions!

Happy Fall!
Krista

Crockpot Chicken and Apples
Ingredients:
1 cup apple cider
2 T. apple cider vinegar
1/8 teaspoon of ground nutmeg
1 T. curry powder
2 T. butter
1 onion, chopped
2 garlic cloves, minced
6 boneless chicken breasts
salt and pepper to taste
3 Granny Smith apples, cored and thickly sliced
1/3 cup chicken broth
1 T. cornstarch

In a small bowl, combine apple cider, vinegar, nutmeg and curry powder.
In a small microwave-safe bowl combine butter, onions and garlic. Microwave on high for 1-2 mins. until onion is softened. Place mixture in bottom of 3-4 quart (or larger) slow cooker.
Dip each chicken breast into the juice mixture to coat and place in crockpot over onions. Pour any remaining juice mixture over the chicken. Add salt and pepper to taste.
Cover and cook on low for 5-6 hours until chicken is almost cooked. Add apples and cook 40-50 minutes longer on low until apples are tender and chicken is thoroughly cooked.
Mix together broth and cornstarch in a small bowl and stir into the liquid in the crockpot. Cover and cook on high heat stirring occasionally, until sauce is thickened and bubbly, 10-15 minutes. Serve with some hot cooked brown rice and a green salad.

Your kids eating your portion too?

If you're like me, sometimes by the time you sit yourself down at the dinner table,  most of the food has been claimed!  And you being the ultimate giving person ends up with less than everyone else ... right?

Makes you wonder if you are making enough ... or are they eating too much?

When it comes to protein requirements for growing athletes, there is a little formula that you can work with.  Of course it varies depending on age and sport ... so here goes:

• Take your kid's weight and divide it by 2.2 to determine kilograms.
• Children aged 7-10:  1.1 to 1.2 grams of protein per kilogram  
• (example:  Mikey weighs 50 pounds:  50/2.2 = 27.73 (let's round to 28 kilograms)  28 x 1.2 = 30.8 grams of protein per day.
• Children aged 11-14:  1.0 gram of protein per kilogram of weight

If you have a kid who plays a power sport you would want to increase their strength with adequate protein as well as an endurance athlete who is training and playing many hours at a time.

Although many athletes believe in "carbo loading" the day before their game/meet, they have to keep in mind that without some protein, they will not be able to convert the carbs to usable energy for their event.

A good basic meal to keep in mind:  lots of rice and veggies with some chicken teriyaki in the mix.

Please click this recipe from awhile back for a stir-fry recipe if you are in need of something easy and really, really good!!!

And so I'm off to watch a game daughter #1 is playing in ...
Wish I could be in two places at the same time to watch daughter #2 play her game!

Hope you have a fantastic evening wherever your kids take you!
Krista


When I begged my kids to please pose with me for a photo for a new book that will be coming out by the husband and wife team of Drew and Karin Rozell this is what I get to deal with:

Anyone else feel the joy?

I love them.

Even though they make me crazy.  

In Wellness,

Krista

Chicken Noodle Soup

I have been waiting for the right day to make this one as it's coming into soup season in my house!  I just love chicken noodle soup probably because it's the ultimate comfort food!  And being that it is Monday and my kids and I were slow moving this morning I thought a nice pot of soup after everyone's long day would be perfect. 

Little bonus tip here ....

Everyone has their own recipe that they use for this soup and depending on how much time you have there are many recipes out there to choose from.  My only concern when I make this is whether they have enough protein with a little bowl of soup.  So, I pass this little idea onto you if you share the same worry:  white cannelini beans!  Add an extra punch of protein to the bowl by adding half a can of rinsed beans to a cup of the simmering broth and blending it until smooth.  It creates a creamy soup with a nice rich texture all without them knowing they are eating beans.  Kinda sneaky, I know but sometimes it's just easier!

If you need a basic soup recipe to try here is one that I swiped off of Cooking Light.  You can add the white cannelini bean idea to the broth once the veggies are in along with the broth.  Stay tuned for my article on how to determine how much protein your young athlete needs each day!

Happy Monday!
Krista

Yesterday's huddle ... Wildcats were on fire!

Old Fashioned Chicken Noodle Soup

Ingredients:

• 8 cups Chicken Stock or fat-free, lower-sodium chicken broth 
• 2 (4-ounce) skinless, bone-in chicken thighs 
• 1 (12-ounce) skinless, bone-in chicken breast half 
• 2 cups diagonally sliced carrot
• 2 cups diagonally sliced celery
• 1 cup chopped onion 
• 6 ounces uncooked medium egg noodles
• 1/2 teaspoon kosher salt
• 1/2 teaspoon black pepper
• Celery leaves (optional)

Preparation

1. 1. Combine the first 3 ingredients in a Dutch oven over medium-high heat; bring to a boil. Reduce heat; simmer 20 minutes. Remove chicken from pan; let stand for 10 minutes. Remove chicken from bones; shred meat into bite-sized pieces. Discard bones.
2. 2. Add carrot, celery, and onion to pan; cover and simmer for 10 minutes. Add noodles, and simmer 6 minutes. Add chicken, salt, and black pepper; cook for 2 minutes or until noodles are done. Garnish with celery leaves, if desired.

Great Tool for Refueling Stressed Muscles

 

Happy Saturday!

What a week!

Back to school!

So reality is setting in for the next 9 1/2 months

Bring it on!

Just wanted to share a great product with you busy moms and dads of athletes that is being used in our house every night to refuel everyone's muscles, help with a nice sleep and keep bellies happy.  You can find it in a health food store, or order it online and it will last you a very long time!  If your family is training at least 5 days a week, you know there are days where you have to pull out the ice packs and set the timer to help them heal.  This will definitely aid in recovery. 

It's called CALM PLUS CALCIUM ... premium sports magnesium-calcium drink.

I'm not going to get into the whole blood-chemistry thing here but here's what it does for our athletes who are probably really busy this time of year, especially if they are playing for multiple teams at the same time:

"Natural Calm Plus Calcium is formulated to prevent a surplus of calcium robbing the body's vital magnesium supply and to avoid the symptoms associated with depleted levels of magnesium.  This premium formulation includes vitamin D, boron and vitamin C to facilitate the assimilation, distribution and utilization of calcium.  Natural Calm Plus Calcium is excellent for athletes and anyone who works out.  It assists in preventing muscle cramping and helps reduce lactic acid."

It's basically going to help them recover quickly and reduce muscle cramping and soreness.  There is a balance that needs to be maintained between calcium and magnesium and often times we are depleted in our magnesium levels which leads to a host of problems.  

Here is a link to explain it fully:  http://naturalvitality.com/natural-calm-plus-calcium/

The other benefit is it helps relax the muscles for a good night's sleep!  Love that!

Have an awesome Saturday!  

Krista

 

Summer simmering down ...

Good Morning Everyone,

Loving the sounds of crickets right now ... so quiet in the morning before everyone is up and moving.  It's getting close to that time of year where we go from casual everything to buckling up and strapping into the ride of back to school schedules.  I really really love summer ... and I know once that first day of school starts I will move forward.  But, this summer has been a fantastic one with lots of great memories!

Pine Island, Corolla

I was so thrilled to be out there with Hannah and the dolphins!  Total joy!

Yeah it was a flat week but somehow they always manage to get up!

OBX sunsets are my favorite!

Back to reality ... all the lists that we complete as moms for our kids going back to school in a few days here in NJ.  Yes, I have hit the school supplies, the clothes shopping lists, the appointments for haircuts, etc.  My focus is now on getting my menus in order again as I have been off my scheduled shopping and kind of "winging it" all summer!  I think Moms need to just "wing it" sometimes, but if you have athletes, busy kids, or just kids at all, you really should take this week to write out some menus for yourself to follow once the busy schedules kick in.  Believe me, it is sooo much nicer to wake up in the morning with a plan that you will follow for that day.  It allows you to focus on what you need to focus on ... whether it be your kids, your job, the run to Staples after the first day, etc!  You know what I mean.  Once your dinners are planned it allows you to stay grounded and roll with whatever distractions come your way.

Here's how I do it:
1.  Have a "team meeting" with your family once a season.  Ask them what meals they would like to add to your "list" that will rotate throughout the next few months.  Come up with ten meals that are simple enough to work, tweek as necessary and of course, be realistic for you!

2.  Get your shopping list set up for you to use each week.  I like to shop on the same day every week to keep everything in check.  Another bonus tip:  get yourself one of those apps to keep your staples in your phone to have ready every time you go to the store.  Update each week with the extras you need for those meals.

3.  Review the week after you know everyone's game times, practice schedules and put the meals on a calendar that everyone can see.  It is so nice to point to the calendar when they ask, "Mom what's for dinner?"  Really nice :)

4.  Enjoy the free time you now have!  I'm serious, just give this plan 30 days and you will never want to "wing it" again during the insane, busy times of whatever season you are currently in.

Let me know if you have any questions or ideas that have worked for you!

Enjoy this last week of summer!  Get your momma mojo on and plan these meals so you are ready to embrace the back to school frenzy!

Much love,
Krista