An Experiment with Lentils

When I participated in the Burlington Adventure Boot Camp I was able to go on a grocery store tour where the co-owner of the camp spent time with us walking the aisles and showing us different low cost healthy options. One of the things he introduced us to was lentils: a small bean high in fiber, protein and B vitamins. Now, I’d seen the bags on the bottom shelf filled with small colorful pebbles but had always been unsure of what to do with them. I didn’t know if you soaked them or washed them or boiled them. It wasn’t until the grocery store tour where I heard about the health benefits and the low, low cost of them that I finally decided to get a bag and have a go. Well, that was a month and a half ago, but who’s counting. Yesterday I decided since the staples in my pantry were getting low, I’d try them out.  

The brand I used

After searching the web for something that would be appealing to me being health conscious and my husband who is a “meat and potatoes” kind of guy, I decided on a recipe called Veggie Balls from the Kitchen Daily section of the Huffington Post and modified it based on what I had in the house. (click the link above for the original recipe)

Ingredients

• 2 cups lentils
• 1 tablespoon plus 1 tablespoon olive oil
• 1 large onion, chopped
• 3 carrots, chopped
• 3 celery stalks, chopped
• 1 garlic clove, minced
• 2 teaspoons salt
• 2 large eggs
• 1/2 cup grated Parmesan cheese
• 3/4 cup bread crumbs
• 1/4 cup chopped fresh parsley

Directions

The first thing I did was wash the lentils and pick out the couple of them that didn’t look so great. Then I put the washed lentils and enough water to boil the lentils in (the same as you would do for pasta) in a medium sized pot and brought it to a boil on high heat. Now, this may not seem so hard but let me caution you to pay attention. I didn’t. My water boiled over and I had a lovely lentil-y mess to clean up. After it comes to a boil, reduce the heat and let it simmer for up to 25 minutes. The Recipe says to cook until the lentils are soft but not falling apart. (My lentils cooked fast and were falling apart but they worked fine. (I’m off to a great start, huh: boiling over and mushy, lol)) Drain them and allow them to cool.

While the lentils were cooking I chopped the carrots and celery as finely as I could so that my carnivorous husband couldn’t pick out the pieces. I chopped up the onion at the very last second because inevitably the tears were streaming down my face and I had to walk away from everything to get a handle on the stinging in my eyes. (I should have cut it under cold running water to help with the gas that’s released when you cut through the onions “cell membranes” because I know I’m overly sensitive.) Once my tears were under control and I’d wiped up the mascara running down my face I added 1 tablespoon of the olive oil to a large frying pan and sautéed the onions, carrots, celery, garlic (I used minced from a jar because that was all I had), and salt over medium-high heat, stirring frequently, for about 10 minutes, until the vegetables were tender and just beginning to turn a golden brown. Then, I transferred the mixture to a bowl and allowed it to cool to room temperature.

So, because my lentils ended up a bit mushy, I had to do some recon work to help get rid of the extra water so after I put the veggies in a bowl to cool I transferred the lentils to a pan and cooked most of the excess water out. Then I popped the bowl of the cooling lentils into the fridge for 10 minutes because they were supposed to be cooling at the same time as the veggies. Oops. Oh well, the fridge did the trick. When they were both relatively cool, I added the lentils to the vegetable mixture.

Next, I added the eggs, Parmesan, bread crumbs, and parsley, to the cooled vegetable mixture and mixed by hand until everything was thoroughly incorporated. Make sure to take your jewelry off, this was just like mixing ground turkey or beef for meatballs. Once it’s mixed, place the bowl in the refrigerator for 25 minutes. Preheat your oven to 400°F.

Drizzle the remaining tablespoon of olive oil into a 9x13-inch baking dish (I used glass) and use your hand to evenly coat the entire surface and set it aside to be filled with the balls you’re going to form. Then, the same way you would using meat, I rolled the mixture into round, golf ball-size  balls and placed the balls in the baking dish, allowing a little space between them and placed them in even rows vertically and horizontally to form a grid like the recipe suggested. Next I popped them in the oven on the bottom rack for 30 minutes so they were cooked through.

After I let them cool for 5 minutes I made everyone in the house try them: My husband, my father and my two year old. EVERYONE liked them! My two year old said “Ooo, its nummy!!” and carried the veggie ball around with her until she’d devoured it. My husband said, in a surprised voice, “Huh, these are actually pretty good” and proceeded to eat 4 of them dipped in mustard. The mustard was actually a good pairing with them as their taste reminded me of a homemade veggie burger I had once at a local restaurant. Nice thinking Jer! My Dad said “These are different” as he took a few of them to eat on a plate. That reaction was good enough for me!

So even though the process was a little intensive, and even with my couple of cooking mishaps (which were actually quite minimal when it comes to my usual performance) the end result was defiantly a positive one as everyone agreed that they were good. They would be great for a party as an appetizer to share or if formed into patties they could be eaten as a veggie burger. Today I reheated a couple of them and topped them with tomato sauce and a sprinkle of parmesan cheese. Delish!!!

Left overs given new life

I’d say it was a successful experiment!

Enjoy,

Betsey

10 Reasons to Love Quinoa

As I’m sitting here eating my lunch of left over stir fry veggies and quinoa, I’m inspired to write about this ancient, slightly adorable “so-called” grain. Pronounced “KEEN-wah,” and ever the more clever and mysterious for it, it was once a food that bewildered me until I made the leap and experimented with it. I learned quickly how oh-so-special it really was. And so began my love affair with the beautiful little seed called quinoa.

1.       Readily available in most supermarkets and health food stores. Look for it in the bulk food section or the natural foods isle.

2.       It’s convenient and easy to store because of its miniscule size.

Quinoa seed before it's been harvested

3.       Relatively inexpensive for the value. The average cost is between $2-$3 a lb in the bulk food section. If bought prepackaged it’s a little more expensive but remember that as you cook it, it fluffs up.

4.       It cooks fast! 10-15 minutes from start to finish and super easy to cook. The ratio I use is 1.5:1 meaning 1 ½ cups water or chicken broth to 1 cup quinoa. I put the quinoa right in with the water and then let it come to a boil. Turn the heat down and simmer for 10 minutes until the water is absorbed. Then fluff with a fork and serve!

5.       It is hearty! It’s filling and stands up to whatever you do to it without becoming mushy. And, it doesn’t change its texture when reheated.

6.        It’s versatile. It can be used for breakfast, Lunch, Brunch or Dinner! Even ground into flour for baking. Be creative!



Red Quinoa

7.       It can be eaten hot or cold. I’ve eaten it hot with turkey chili over it in a main dish or as a standalone side dish. I’ve also eaten it cold as salad with chopped veggies and a light refreshing lemon vinaigrette. Which leads me to...

8.       It takes on the flavor of what you cook it in or add to it. If you add agave nectar or honey and cut up fruit it becomes a sweet dish perfect for brunch or a summer picnic. If you add ginger, soy sauce (low sodium preferably) or stir fry sauce is becomes a delightful Asian dish. If you cook it in chicken stock, add some bullion and carrots and serve it with roasted chicken it becomes a home-style comfort food dish. Make it in the morning with strawberries and blueberries, sliced almonds and use vanilla almond milk instead of water and you’ve got a power packed breakfast. The possibilities are endless.

9.       It has the Highest protein content of any grain at 160 cals per 1/3 cup cooked portion, 2.5g fat, 3g fiber and 6g of protein per serving! It contains sufficient amounts of 9 essential amino acids making it a complete protein. Vegetarians and vegans can rely on it to help provide them with their protein needs

10.   Gluten free, cholesterol free and Kosher. Enough said.

So there you have it; all the reasons that I love quinoa and believe that you should add it to your diet as an alternative to rice and potatoes. Not just because of its adorable and chic appearance; I mean, come on, those little seeds are pretty cute. But also because of the nutritional power packed punch the little buggers carry, the “ease of use” and the amazing versatility of this grain. Or wait, ah, seed. No matter what you call it, according to the world’s healthiest foods, The Food and Agricultural Organization of the United Nations has official declared that 2013 will be the “International Year of Quinoa.” So go ahead, jump on the Quinoa bandwagon before it’s cool. You know you want to!

Question of the Day: Have you had Quinoa before? Did you like it and how did you prepare it?

Fondly,

Betsey

Re-Focus

So, ok. I know I’ve slacked. Life has been a crazy whirlwind filled with watching my daughter grow and learn, a short yet phenomenal stint as a “Girls on the Run” coach, and a renewed intensity for my health. I thought I’d take a moment to check in on my Goals from the beginning of the year to see how I’ve done. Now, I don’t want to set myself up to be disappointed when I review my list so I’ll share this small but profound revelation I’ve recently stumbled upon in these past six months: As we go through our daily lives, we are forever changing and evolving, learning and growing in who we are and what we’re working towards. What I wanted for myself 6 months ago will irrefutably never be the same as what I want today, or tomorrow for that matter. As human beings, we are in a constant state of transformation; because transformation is not a future event, it is a current process. It’s not something we will think about doing later, it is happening now whether we want it to or not. (And no I didn’t come up with that all on my own; I had a little help from the peppy Jillian Michaels. I vaguely remember her saying something similar to the transformation part in a fitness DVD while sweat was dripping off my nose as I was holding a plank pose to the point of tears. Or something like that.)

I had broken my goals down into four sections: Running, Blog, Educational/Professional and Life goals. Let’s take a look at the running goals I had envisioned for myself:

Running Goals:

·         Complete 12 races (preferably one a month) in 2012!!!!!- So far I’ve completed 4 races: one in January, February, April and June. I don’t think I need to cross this one off just yet. I still have plenty of time to get 8 more in!

·         Develop a training schedule for my first half marathon and stick to it!- Ok, so this one may not be completed this year, and I’m ok with that. As some may know, I ran into some health issues and had to put this off to deal with them. I started fainting during exercise and what could be considered “stressful” situations even if I didn’t think I was under stress. I was put through a multitude of medical tests until we figured out what was causing it and remedied the situation. It was a combination of issues and one of them I’m still trying to get a hold on. Once I get better control of this lasting issue I believe I will be able to focus on training to run longer distances. It’s still a goal of mine, but in a much longer time frame.

·         Run and complete my first Half Marathon!!! (Unplugged here I come!) Off the list

·         Be a spectator at the KBVCM and see what this whole thing is about! Hopefully get pumped to actually run it next year!- I’m so happy to report that I was able to run the Elite Runner’s water table at the KBVCM this year at the mile 13 water stop on behalf of Girls on the Run. It was an amazing experience! The most inspirational runners were a group of 5 soldiers running the whole marathon in full gear: boots, uniform, and 60lb packs on their backs to honor their fallen comrades. It moved me to tears. I know that if they can do it, then I can absolutely do the half next year.

·         Participate in my first Mud Run!!!! I love the energy of the Spartan Race and Warrior Dash but am fully aware of my physical limitations. However, thankfully, there are alternatives for those of us who want a similar experience but can’t exactly do it military style…yet. – I am currently registered for the first annual LoziLu Women’s Mud Run in Boston on July 7^th, 2012 as part of the Mud Monkeys Team. I’m super excited for this!!!!  

My blog goals :

·         Research the ins and outs of the blog and develop a style that suits me personally and meets the needs of those who read it (meaning feedback is critical people!)

·         Write at least one post a week for my blog

·         Fully invest myself in the blogging process and allow myself to be vulnerable, and accept where ever that may take me

So, I think I can address these goals as a collective whole: my life and relationships with my family and friends have taken precedence and this has been the area that I’ve allowed to be put on hold. I’d like to invest a little more time in it as the next few months pass but I will not be disappointed if I can only write occasionally. Especially as I being a new part of my journey starting in July ;) My Goal is to use my blog to inspire people, to detail my own personal transformation and to pass on the knowledge I gain through my training and Ta da: Schooling!

My Educational/Professional goals as written in February:

·         Research Graduate schools for Nutrition and Wellness, Complete pre-requisites for the program I choose and get in applications. (This means Chemistry…help me please!)

·         Study for and take the GRE

·         Complete Health and Wellness certification through AFPA

So, again, I think I can speak to these as a whole: I am enrolled in the Institute of Integrative Nutrition’s year long Health Coach Certification program starting on July 16^th, 2012. I’m doing this for myself but also so that I may pass on the information I learn to those who want it and position myself with the knowledge to help others. I am so excited to start this journey! I may still get the certification through AFPA but the program at IIN looked to be a much better fit at this time. I still plan on getting my Masters in Nutrition to eventually become a registered dietitian but I have decided to wait to pursue that for when my daughter is in school.  I plan on taking the GRE after I finish the program at IIN.

My Life goal:

·         Find something beautiful in every single day, accept my struggles and as cliché as it sounds live every day as if it’s my last.- Work in progress ;) I’m enjoying my time being with my daughter and seeing the changes I’ve been making to live a healthier life and take care of myself. As I’m gaining knowledge, it’s become surprisingly easier than I thought it would be and for that I’m grateful. Every day is a gift, enjoy it.

Start line of the Season End 5k

This year has already been filled with amazing changes and beautiful experiences. I learned so much by working with Girls on the Run; about the girls themselves and how impressionable their little minds are and how smart they are too. I honestly had no idea how much they saw and heard and felt. It’s easy to forget as an adult how much they’re really aware of. Their world isn’t just playgrounds and sleepovers but filled with adult issues and un-pleasantries like bullying and a negative self image. I just didn’t realize how much they saw and heard and how we, as adults, can either be a positive role model and lead by example or we can feed that negativity with our behaviors. I’m glad I was a part of this organization and am honored to have spent the time I could with them. The season ended with a community 5k at the Essex Fair Grounds with lots of music and smiling faces. I can’t even explain how much pride I had for the girls and how far they’d come.

I have also found a renewed interest in myself and making changes for me (not that I ever really lost it but I did get stuck) I was able to dig out of my slight rut with the help of some online support groups like Jennifer Hauck-Fit4YourLife (a Beach Body coach, something I’m contemplating doing myself because I love their workouts) on facebook and a private group started by a friend of mine (message me for an invite) In these groups you can be accountable to a group of like minded people with a shared interest in their health. It’s amazing how communication with people in the same spot you are can be oh so encouraging. You are never alone in your transformation process. There is always someone out there going through the same thing you are and would love to communicate with you. (If you need help finding someone, please contact me! Oh, BTW, did I mention talking to ME?! I love to help support and encourage anyone who is willing to share their story with me?!) 

I also got to participate in a two week Boot camp through Burlington Adventure Boot Camp for Women and loved the change of pace. Now, getting up at 4:30 am is not my cup of tea on most days but it was a neat experience to be in that kind of setting. Every day was different and the camaraderie among the women was phenomenal. We were all there for the same reason, it didn’t matter what our fitness levels were as there were modifications to accommodate everyone, and the end result was the same. The two week boot camp also came with two nutrition seminars: One was at the grocery store looking at how things are marketed (bright packages, placed at eye level, etc.) and how to shop for healthy foods on a budget. This is something that I am going to keep in mind for future use after I’ve completed my certification as I found it most helpful to walk around a grocery store with someone who was knowledgeable of what I should be looking for and what I should avoid when food shopping. (I have discount coupons for those interested in trying this out!)

So! There’s my 6 month check up! I’d love to hear what other people are up to and how you’ve chosen to take care of yourself. What work outs have you found helpful? Anything new you think I should be trying?

Fondly,

Betsey