On the Run: fitness made simple

Green Roots Pizza! 

Highlights: Vegan, veggie-filled, whole-wheat, delicate flavors, mix of fresh and baked goodness

Kai and I finally made a vegan pizza together! We’ve been wanting to make one for a couple months now and got to it once his oven was fixed and I had a free-ish weekend. We just thought of vegetables that sounded delicious and a base that  could work to hold the ingredients together. This is what we used: 

Ingredients

• Whole wheat pizza dough 
• 2-3 beets 
• 1-2 parsnips 
• 1-2 avocados
• 3 vine-ripened tomatoes (pretty small ones) 
• yellow onion
• balsamic vinegar
• olive oil
• arugula
• salt & pepper 

Directions

1. Wash all vegetables. Cut the stems off of beets and parsnips. Slice half a yellow onion. 
2. Place parsnips in a microwave safe bowl. Add 1/4 cup of water. Microwave for 5 minutes.
3. Place beets in a microwave safe bowl. Add 1/4 cup of water. Microwave for 15 minutes. 
4. Meanwhile…stretch the pizza dough to cover a large baking pan.
5. Rub olive oil over the pizza dough. 
6. Sautee onions in olive oil and balsamic vinegar for 5-6 minutes.
7. Peel the skin off of parsnips and beets. Slice parsnips, beets, and tomatoes into thin pieces. 
8. Layer parsnips, beets, tomatoes, onions onto the pizza. Make sure to layer ingredients on top of each other. 
9. Season with salt and pepper. 
10. Bake pizza at your oven’s highest temperature (400+ F) for 20 minutes. 
11. Add arugula and avocados on top! 

Overall, I loved this pizza. It had such a good array of vegetables with flavors that did not overwhelm the subtle tastes of the beets, parsnips, avocado, and arugula. The onions added savory flavor. Also, the parsnips and olive oil made a good base to hold the ingredients to the dough. It kept the dough soft in the middle as well. This pizza is easy and fun to do with someone else! I was stretching the pizza dough (first time ever!) and Kai was working on the vegetables. Although he did question whether I make the process more efficient or if I should help out more…Anyhow! We’re think of ways to add plant-based protein to our pizza. Any ideas? Would garbanzo beans go well? We made a little date out of cooking dinner. We went to Whole Foods and I tried not to get too distracted by all the new food trends (like Kombucha and chia drinks!). Then, we worked on making the pizza. While waiting, he watched Star Trek while I was sketching his profile on my iPad. We ate together and I was just so satisfied with the healthy meal we made! Just wished we had more protein…

Try making a vegan pizza this weekend and tell me how it goes! 

Best,

Geraldine 

P.S. Vegan pizza sold at hipster bakeries like Arizmendi Bakery near my school, is so actually really unhealthy. They use refined white flour on the dough, bake the pizza until all the vegetables are wilted, and use a TON of oil. The slice literally drips of olive oil which is how they get it to taste good. You also won’t find a rich and colorful array of vegetables by eating out! 

Butternut Squash Zosui Soup! 

-vegan, veggie-filled, healthy comfort food 

My weekly routine includes searching up recipes for butternut squash because diced and cubed organic butternut squash is too tempting to pass while grocery shopping. I admit, sometimes I buy a bunch and don’t end up cooking it. Also, after having Japanese hot pot the other weekend, I fell in love with Zosui soup! It’s the rice soup broth soup served at the end of your meal. 

Honestly, I should be studying, preparing for small group tomorrow, and reading papers for my summer research project…but this was SO GOOD I had to take a break to share =) Okay…so I’ve taken a 2 hour break so far to cook, clean, photograph, and blog (and listen to Les Miserables soundtrack which I’m not liking so far…). So when I’m studying at home, I’m sitting most of the time. I find that getting up and cooking for an hour is a great break which allows you to stand, move, get creative, and be productive! 

So what you have all been waiting for…the recipe! It’s adapted from http://www.vegetariantimes.com/recipe/butternut-squash-edamame-zosui-with-ginger-150-green-onion-relish/ but I changed some ingredients and used a deep pan instead of a pressure cooker! 

Ingredients (4-6 servings):

Zosui (soup part)  

• 2 tsp sesame oil
• 2 leeks (light green and white stem, thinly sliced) 
• 16 oz pkg. diced  butternut squash 
• 2 cups cooked brown rice 
• 1 1/2 cup frozen shelled edamame
• 2 cups low-sodium vegetable broth
• 3 Tbs. Nori (seaweed & sesame topping) 
• 3 Tbs. white miso 

Relish (topping) 

• 1 Tbs. grapeseed oil
• 3 Tbs. minced fresh ginger
• 6 green onions chopped
• pepper to taste 

Directions

1. Heat sesame oil in deep pan or large pot over medium heat. 
2. Add the chopped leaks and cook until they are wilted (few minutes). 
3. Stir in the squash, rice, edamame, vegetable broth, Nori, and 2 1/4 cups of water. 
4. Cook soup over medium heat until the butternut squash is soft and easily pierced with a fork (~25 minutes).
5. Remember to stir every now and then so the rice doesn’t stick! 
6. When the squash is almost done, stir in the 3 Tbs. of white miso.
7. The relish: Heat grapeseed oil in a pan, add green onions, add minced ginger, and cook over medium heat for 2 minutes. The green onions should be bright green still and not too wilted.
8. Serve each bowl of Zosui with 1 Tbs of relish! 

Tips: When buying diced butternut squash, look for a package with bright orange pieces. Oftentimes the pre-cut squash are not that ripe and lack flavor. Grapeseed oil is used because it can withstand high heat. If you don’t have it, use canola oil.

I can’t decide if I want this for dinner or breakfast this week…

Okay everyone, please enjoy this recipe and I hope you make it soon! 

xoxo- Geri 

Kale and Avocado Salad from Saveur.com 

-vegan, filling, simple, and amazing

Last Friday, my friends hosted a pot-luck birthday dinner. Even though I love cooking, pot-lucks make me nervous! I tend to eat simple, clean foods, which those with a gentle palate would appreciate. I thought about just bringing drinks, veggie plate with hummus, or something else healthy and store bought. But my classmate and K convinced me to bring something homemade! I’m always scared no one’s going to eat what I bring, or no one’s going to like it… 

Friday was pretty busy for me with class, meeting an out-of-town friend, catching up with lectures, grocery shopping, and finding earrings to wear for formal the next day. SO, I needed something simple with few ingredients. 

K came over after work and he helped me make this! I highly recommend this recipe copied from http://www.saveur.com/article/Recipes/Kale-and-Avocado-Salad

Ingredients

1⁄2 cup fresh orange juice
3 tbsp. fresh lemon juice
2 tsp. soy sauce
1 clove garlic, smashed and chopped into a paste
4 tbsp. extra-virgin olive oil
3 avocados, halved, pitted, and peeled
2 tbsp. raw hemp seeds (optional)
1 bunch kale (about 3⁄4 lb.), stemmed and finely chopped
Kosher salt and freshly ground black pepper, to taste

Directions

1. Whisk together juices, soy sauce, and garlic in a bowl. Slowly whisk in oil; set dressing aside.

2. Cut 2 avocados into 1⁄2” cubes and thinly slice the remaining avocado. Put cubed avocados, half of the hemp seeds, and kale into a serving bowl. Toss kale mixture with dressing and season generously with salt and pepper. Divide salad between plates and garnish with sliced avocado and remaining hemp seeds. 

SERVES 4 – 6

IT’S SO YUMMY. At first I didn’t think the orange juice and soy sauce combination would taste that great. But K said that it would balance out the bitter taste of the kale…which it totally did! It was fun “cooking” (making a salad) to Daft Punk with him. I would call it a bonding moment. Anyways…Next time I make it, I’ll use clementines, oranges, or mangoes instead of Orange Juice! 

BTW, we got to the pot-luck dinner late and most people had moved on to dessert and drinks…so hardly anyone ate my salad =/. But the birthday girl had it next morning and she said was good! I was happy to take home the entire second platter =). 

Please try this recipe out! I’m going to make it again soon and photograph it all pretty. We made it at night so the lighting is bad to take pictures, and then the next morning the avocado browned and didn’t look that beautiful.

Hope you like this recipe! Now I’m going to the gym! 

Peace.

-Geri 

Soba Noodle Salad: Quick, One-pan Meal for Busy Weeks

When I’m studying for a test or aiming to meet a deadline, the last thing I want to worry about is what to eat. I’ve heard sad stories from my classmates, one of which subsisted on string cheese and M&Ms during the days before one of our first exams. Some rely on fast, but expensive meals during finals or midterms week. As for me, I need something that’s easy to clean up, packed with nutrients, and fast to make! That’s what makes this Soba Noodles recipe great for anytime you need to save time! It’s entirely plant-based, vegan, high in protein, and rich in vitamins.

Ingredients (4 servings):

• 1 pack of Soba Noodles (I like Hakubaku’s Organic Buckwheat Soba Noodles)
• 2 cups Carrots (shredded)
• 2 cups Red Cabbage
• 1 sliced red Bell Pepper
• 1 cup shelled Edamame beans
• 4 spring onions (sliced)
• 4 tablespoons crushed, roasted peanuts for garnish (optional) 
• Parsley for garnish

Dressing: Soy Chili Sauce

• ½ cup soy sauce
• 2 tablespoons rice vinegar
• 1 teaspoon chili powder 
• 1 tablespoon sugar (optional)
• 1 tablespoon fresh, grated ginger
• Juice of 1 lime

(adapted from http://www.saveur.com/article/Recipes/soy-chili-sauce)

Directions:

1. Submerse dry soba noodles in boiling water for 4 minutes. Then, rinse with cold water and drain well.
2. Toss chilled soba noodles with carrots, red cabbage, bell pepper, edamame beans, and onions.
3. In a separate bowl, combine the soy sauce, rice vinegar, chili powder, sugar, and ginger.
4. Top with lime juice, parsley, and peanuts.

 What’s great about this basic recipe is that it’s extremely modifiable. If you don’t like cold noodles, or the vegetables taste too raw, you can easily sautee the mixture in sesame oil. Also, the dressing can be whatever you’re craving! I’ve tried topping the dish with curry sauce, soba sauce, and sesame-ginger salad dressing so far. Not only are you getting a major dose of protein from buckwheat and edamame beans, but you’re getting a serious serving of vegetables as well. This meal will keep you energized and satisfied for lunch or dinner so you can stay strong and focused.

Send me your thoughts!

Geraldine  

First homecooked meal of 2013: ramen! Veggie broth (salt, soba, soy sauce, pepper), seaweed nori, marinated tofu, green onions, and spinach #vegan #food #eatclean

It is sooo cold in San Francisco (and probably everywhere else but Hawaii) right now, and nothing feels better than a hot bowl of noodles for dinner <3. 

Ingredients:

• Organic Hakubaku Ramen Noodles
• Diced Green Onions
• Spinach
• Marinated Tofu (or BBQ pork to be traditional) 
• Vegetable Broth (chicken broth for omnivores) 
• Soy Sauce
• Soba Sauce
• Salt & Pepper
• Nori 

Directions for 1 serving (~400 calories): Bring vegetable broth to a boil. Add 1 tsp soy sauce and 1 tblsp soba sauce. Add salt to taste. Let the broth simmer while you prepare the ramen noodles in rapidly boiling water (about 4 minutes). Chop onions and gather spinach. Heat tofu/protein. Drain noodles into a bowl. Pour the broth over the noodles. Add your toppings and season with pepper.

Simple, yet satisfying.  

Okay, I usually take my own pictures of home-cooked foods, but yesterday K made us vegan Moroccan Stew and it was just too awkward to take photos. Not going to lie, it definitely crossed my mind to snap one with the handy-dandy iPhone not 5. Bloggers are crazy people. I’m actually really self conscious about taking pictures of my food when other people are watching…That’s why we should have a meet-up: short run and then go eat healthy foods and take pictures together! (San Francisco fitblr meet-up is sounding pretty good once the rainy season ends…) 

Anywaysss…so the chef thought it wasn’t salty enough, but I like subtly flavored and soupy foods (yay volumetrics eating!). He also thought it was too starchy, but  us whole-foods plant-based eaters like our root vegetables and legumes! The recipe and directions are found here Taste of Home. K added vegetable bouillon to the water, and we ate it with bread and avocado slices…and some lemon ginger tea. My roommate, Jo, also makes a mean Moroccan Stew. I think she uses vegetable broth or chicken broth for more flavor. I love this recipe because it’s an entirely nutritious meal in a bowl! Lots of vegetables, protein, and fiberful carbohydrates. Next time, I’ll add kale to the mix!

So does anyone live in San Francisco?! 

-Gerald

P.S. If you find typos, easy-edits, feel-free to let me know. Most of the time, I type and blog in a fury. 

Pomegranate-Persimmon Holiday Pancakes

• Vegan, Gluten-free, sugar-free option, yummy, and look how cute they are! =) 

Happy Holidays everyone! I am alive, well, and sleeping A LOT this week. I’m on winter break and planning to do lots of blogging =) First off, here’s a recipe I made for breakfast. 

1. 1/2 cup Wholesome Chow all-purpose gluten-free baking mix 
2. 1/2 cup unsweetened almond milk 
3. 1 persimmon
4. Seeds of 1 pomegranate 
5. Water
6. Cooking Spray
7. Brown sugar (sprinkled on top as an optional topping).

I had a sample of pumpkin pancakes made with Wholesome Chow’s baking mix at New Leaf Grocery stores (alternative Whole Foods in northern California) and thought it was really tasty and handy. All you really need to do is add almond milk to make some pancakes! Also, my new favorite Almond Milk brand is Califia Farms. They use pretty much all the same ingredients and preservatives as Silk, Almond Breeze, and Trader Joes, but it somehow it tastes smoother and fresher. It was on sale one day at Andronico’s (reason why I’m broke) and I decided to try it…needless to say I fell for the gimmick and now I’m hooked. I buy it even when it’s full priced for $4.49! -___- 

I love this recipe because the persimmons add natural, understated sweetness and a soft texture. Therefore, you don’t need to add any sugar or butter to make delicious, fluffy pancakes! I haven’t been eating much dairy so I appreciate simple recipes like this that doesn’t use fake butter or margarine (exceptions for dairy & eggs for my friends’ home-made baked goods infused with love and the amazing ice cream I just tried from Bi-Rite Creamery omgodddzz…good thing this place practices moderation through expensive prices and small scoops!).

TIP: Open pomegranates in a big bowl of water. The seeds will sink and the outside bits will float to the top! Learned this from my roomie!

I miss you guys, talk to me! I have lots of ideas and too little time. But, try this recipe out…persimmons and pomegranates are in season! They look festive and I’m sure the whole family will enjoy them. 

Merry Christmas my lovely friends. Let me know what’s challenging for you during the holidays and we can write a post about it! 

<3 Geralds 

Fall Breakfast on-the-go:

• 1/2 cup cooked quinoa
• 1/2 cup butternut squash
• 1 banana
• sliced almonds
• PB2 + cinnamon +almond milk dressing

Taken with Instagram

Tofu and Squash Curry adapted from EatingWell.com

Don’t non-Instagram food pictures look so much more appetizing? Here’s my vegan, tofu curry recipe without coconut milk (which is really creamy and high in saturated fat). I didn’t use oil either and it turned out well. I love curry, but I am sensitive to the high-fat, prepared creamy sauces. Last week, I wanted something that satisfied my craving for savory and flavorful food, but was still light enough to sit well in the tummy! I’m not going to lie, this recipe is not going to win any culinary awards for most exotic taste, but it’s low in calorie, high in protein, filled with vegetables, fast, and super versatile! I packed it in salad-jars for lunch, and ate it with brown rice for dinner. 

Ingredients: 

• 2 tablespoons curry powder,1/2 teaspoon salt, 1/4 teaspoon pepper, 14-ounce package extra-firm or firm tofu, 1 lb chopped winter squash,1 medium onion, 1 cup shredded carrots, 1/2 cup almond milk, 5 cups spinach or kale,1 tablespoon lime juice, (optional: 1 tsp brown sugar) 

Directions: 

1. Combine curry powder, salt and pepper in a small bowl. Blot tofu dry with a paper towel and cut into 1-inch cubes; toss the tofu in a medium bowl with 1 teaspoon of the spice mixture.
2. Heat 1/4 cup of water in a skillet. Add the tofu and cook, stirring every 2 minutes. It won’t brown, but just make sure the tofu is hot and softer. 
3. Add squash, carrots, onion, and the remaining spice mixture; cook, stirring, until the vegetables are soft 4 to 5 minutes. Add almond milk; bring to a boil. Return the tofu to the pan, cover and cook, stirring once or twice, until the squash is tender, 3 to 5 minutes more. Add your spinach or kale and cook until they are wilted. Remove from the heat and stir in lime juice. 

Now go hence and enjoy your meal! 

See you next time,

Geraldine

Please appreciate this post. I battled my computer for 2 hours this morning when I need to be reinforcing anatomy/physiology/cell biology/ biochemistry to get this thing up (our first med school test is next week!) It has taken all the patience I’ve gained from practicing Buddhism through my life to not flip out. I haven’t been posting as often because of med school and because my computer’s choking on something and just loves to torture me. wahhhhh help. -___- 

That being said…Check out what I had for dinner yesterday! 

Grilled Eggplant Sandwich 

Ingredients: 1 eggplant, fresh diced tomatoes or salsa, salad greens, salt, pepper, cooking oil, hummus spread, sliced bread (optional if you’re hardcore). Makes 6 mini sandwiches to share (I didn’t eat all of them…) 

Directions

1. Slice your eggplant into 1/2 inch rounds. 
2. Pour oil into a paper towel, and wipe eggplant rounds with the towel. If you have cooking spray or oil-spray, you can use that. This way you are only using a teensy bit of oil necessary for grilling.
3. Season with salt and pepper. 
4. Heat grilling pan on medium heat. 
5. Grill eggplants 3-4 minutes on each side until brown. 
6. Spread each eggplant round with hummus; top with lettuce and tomatoes!
7. Sandwich between favorite bread. 

So I ate the first one without bread…it was a little daunting, because I don’t particularly LOVE eggplant (like I do butternut squash and tomatoes!). But, I added toasted pumpernickel bread to make a real sandwich and it was delicious, savory, and filling. I could eat eggplant all day if it was sandwiched between rye, sourdough, or any whole grain bread! 

But what’s so good about eggplant anyways? Why go through all the trouble to eat it if I don’t like it that much? First off, I always want to try new whole foods, especially vegetables. And, eggplant has so much to offer (with little calories)! 1 cup of cooked eggplant is only about 30 calories! The skin of eggplants contains nasunin, an antioxidant that protects our cells from damage. Studies have shown that nasunin protects the cell membrane of brain cells. Each serving offers 3g of soluble fiber and significant amounts of manganese, calcium, and potassium. Overall, it’s super filling and a great vegetarian substitute for a deli meat or a patty! Also, grilling is a super fast and fresh way to prepare your veggies! My grilling pan looks like this. 

So what are you all doing this weekend? 

I have lots of materials to cement in my brain, doing a 20-mile run (hopefully it’ll go well enough), seeing my parents, cleaning my room, and going to cook teff for breakfast and eggplant curry for dinner. 

Talk to you soon!

Geri 

Hi Everyone! This is what I’m packing for my main lunch entree this week. Making a salad-in-a-jar is so easy and you feel really accomplished for making such a pretty ensemble. There’s only a couple guidelines to follow: 

1. Dressing first. 
2. Add hardest items next.
3. Top with salad greens. 

Glass jars keep your salads fresher for longer so you can make a few of them at the same time and store in the fridge for each day of the week. I used Annie’s fat-free mango dressing, red beans, organic shredded carrots, cherry tomatoes, 1/2 orange each, and organic baby kale. 

Show me your salad jars and have a great Monday!

~Geraldine 

Hello oatmeal with white beans/pear/almond/cinnamon! I was thinking about you all 16 miles this morning <3 #food #love #running #healthy #fitness (Taken with Instagram)

Who here doesn’t like protein powder? I kind of hate it…but still want to add protein to my meals that aren’t so loaded. For example: oatmeal. Oats are like a blank canvas. The possibilities are endless. Try adding chickpeas/garbanzo beans or white beans to morning bowl of oats for more natural, whole protein and fiber. These mildly flavored beans blend right into the oats and you don’t even taste them! 

My Powered up Back-to-School Oatmeal: 

• 1/2 cup old-fashioned oatmeal
• 1 cup water 
• 1 apple, pear, or banana
• 1/2 cup white beans 
• dashes of cinnamon 

Try it and tell me if you like or dislike the beans!

Geraldine 

Kabocha squash soup, my favorite #food!!! The hardest part is cutting the squash (my mom used a hammer and knife lol). Then, just boil in water, add green onions, and season with salt, pepper, sugar! Simmer until the squash is soft. #vegan #vegetarian #eatclean #healthy (Taken with Instagram)

More detailed directions: 

• Cut 1lb of squash into cubes (easier said than done) 
• Boil 5 cups of water 
• Add squash to water
• Add chopped green onions 
• Add salt, pepper, and sugar to taste (I will ask my mom for specifics!) 
• Top with parsley

I could eat this all day, everyday =) ! 

Just finished making a huge kale & garbanzo bean salad! The key is to really massage the olive oil and lemon juice into the leaves =)! #food #healthy #vegetarian #vegan (Taken with Instagram)

Ingredients: 

• 3 large stems of kale 
• 2 tablespoons of olive oil
• juice of 1 lemon or lime 
• 2 tablespoons of balsamic vinegar
• can of garbanzo beans 
• red pepper flakes 
• seasonings of choice (I used all-purpose vegetable seasoning) 

Directions

• de-stem the kale leaves and rip the leaves into bite-sized pieces
• rinse very well (I triple washed) and place in big bowl
• mix olive oil, vinegar, lemon juice, pepper, and seasonings in a separate bowl
• pour dressing over the kale leaves and massage the leaves with your fingers…really feeeel the leaves and get your hands dirty! 
• mix in garbanzo beans
• Enjoy and share! Makes a lot of servings… 

Broccoli Banana Smoothie: 

• 1 banana
• 1 apple
• 3/4 cup broccoli 
• 1/2 cup soy milk
• 1/4 avocado 
• 2 cups ice

This is quite a luxurious and rich smoothie. It’s perfect as a stand-alone breakfast-on-the-go option since it contains ~300 calories, but fills you up an incredible amount. If you want to also eat something else for breakfast, consider using unsweetened almond milk instead of soy. If you’re really hardcore, just use water, but I don’t think I can handle this recipe without something smoother. For me, I had 75% of this recipe, toast + avocado, and decaf coffee + soy milk for breakfast. 

Also, also! If you are trying to increase your calorie intake & and gain needed weight, avocado smoothies are great for giving you calories and nutrition without bloating!