I’ve been running for most of my life. I started training for the cross-country team when I was 13 and never stopped. Ten miles a week, 52 weeks a year, and 15 years later I’ve run at least 8,000 miles. Probably more like 10,000 when you factor in the long runs, the half marathons, the heavy training periods.

When we were in high school, our coach used to read aloud to us from Once A Runner, to psych us up before races. I’ve never actually read the book, but the title echoes through my head all the time – it resonates. Running is such an essential part of who I am. It’s when I’m running that I feel most like myself, most in tune with my own thoughts. It’s my quiet time, the time when I allow my thoughts to spin unstructured through my mind and let them sort themselves out. When I’m angry I come back calm, and when I’m tired I come back reinvigorated. I’ve made my most difficult decisions in the space of 4 miles without even realizing I was making them.

Running has also taken me to corners of the world where I’d never find myself otherwise. Sunrise runs in Dublin along the quiet banks of the grand canal, past medeival cathedrals and castles. Hot, impossibly humid runs in Hong Kong along an elevated running track in the jungle, looking straight into the tops of skyscrapers. Just a month ago, we set out from Evora into the Alentejan countryside and found ourselves on a dirt path, running through olive and cork groves. It’s the most amazing way to explore somewhere new.

Don’t get me wrong – there are times when running is an absolute slog. When it’s hot and hard to breathe and I heave myself around the streets feeling like I weigh 100 pounds more than I do. But it’s not those times that keep me coming back. It’s the times when it’s cool and quiet and I feel strong and light. It’s the feeling of strength in my legs as my feet bounce repeatedly off the pavement. The sound of my breath in my chest, even and heavy, condensing in clouds around my face when it’s cold. The moment when I hit the second mile, which is always faster, looser than the first.

That steadiness, that strength and clarity, that feeling of self is why I keep running. It’s why I pull on fleece-lined leggings when there’s a wind chill of 0°F. Why I groggily lace up my shoes before dawn and run through the sunrise before my mind is even awake. Why I push through the awful runs and anticipate the great ones. Like they say, once a runner.

I’m writing this as part of my #EatSmarterMoveMore resolution this year. The “eat smart” part is so important to being able to feel good on a run. Running requires fuel – a mix of protein and carbohydrates – and nothing too heavy or rich. My parents used to host dinners for our team the night before we raced, and the living room would fill with skinny teenage girls who ate bowl after bowl of soup and homemade bread. Now that we’re getting into spring running, when the sidewalks are free of ice and my fingers don’t freeze during the first mile, I’m craving light, bright flavors as fuel. So I put together a falafel salad, dressed up for spring with bright, crunchy asparagus and carrot pickles, pistachios, feta and a green herb aioli.

I’ve posted falafel recipes before – it was one of my first posts ever, and I shared this healthy Baked Herb and Pistachio Falafel from Green Kitchen Stories. But to be honest, baked falafel is just not the same. I don’t deep fry mine, I just pan fry them in a little olive oil, which works beautifully. I’ve also started using a 50-50 mix of fava beans and chickpeas, which gives the falafel more flavor and heft.

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Spring Falafel Salad

Serves 4.

• 5 oz. baby spinach leaves
• 3 oz. swiss chard leaves, torn into bite-sized pieces
• 1 recipe Fava Bean and Chickpea Falafel, recipe below
• 1 cup roughly chopped Spring Pickles, recipe below
• 1/2 cup crumbled feta cheese
• 3/4 cup shelled pistachios, roughly chopped
• 1/2 cup Fresh Herb Aioli

1. Mix spinach and chard leave together and divide between four bowls. Top each bowl with 4-5 pieces of falafel, 1/4 cup of spring pickles, 2 tablespoons of feta cheese, and 3 tabplesoons of chopped pistachios. Drizzle a few tablespoons of aioli on top of each bowl and serve.

Fava Bean and Chickpea Falafel

Adapted loosely from Epicurious. Serves 4.

• 1/2 onion, peeled and cut into chunks
• 4 cloves garlic
• 1 c. cooked chickpeas
• 1 c. cooked fava beans (originally dried)
• 1 cup fresh parsley leaves
• 1 tsp ground cumin
• 1/2 tsp ground coriander
• 1/4 tsp sea salt
• 1 tsp baking powder
• 4 TBS flour
• 1/4 cup olive oil, for frying

1. Add onion, garlic, half of the chickpeas, half of the fava beans, and the parsley leaves to a food processor. Pulse until the mixture is finely and evenly chopped, but not quite a paste. Add the remaining chickpeas and fava beans to the food processor, and pulse a few times more – most of the mixture should be smooth with a few larger pieces of bean left intact.
2. Scrape the bean mixture into a bowl and stir in the ground cumin, ground coriander, sea salt, and baking powder until evenly mixed. Add the flour and stir. Form a small ball of dough with your hands – if the dough comes together easily without sticking to your hands, it’s ready. If not, add another 1 to 2 TBS of flour. Refrigerate the dough for 30 minutes.
3. When ready to cook, heat the olive oil in a small frying pan over medium heat. Form the falafel dough into balls roughly the size of a golf ball. Add 5 or 6 of the falafel to the pan and fry until deep golden brown on each side, using tongs to gently turn them as each side cooks. Each batch of falafel will take 5-7 minutes to cook completely. Use tongs to remove the falafel to a paper-towel lined plate. Repeat until you have cooked all of the falafel. Serve immediately.

Spring Pickles – Asparagus, Carrot, Radish, and Swiss Chard

Adapted from Splendid Table. Makes 2 quarts of pickles.

• 10 thin spring carrots
• 20 pencil-thin stalks of asparagus
• 8 swiss chard stems
• 10-12 radishes
• 4 cloves garlic, peeled and thinly sliced
• 2 1/2 cups of white wine vinegar
• 2 1/2 cups of water
• 1/4 cup of honey
• 1/4 cup of kosher salt
• 1 TBS dill seeds

1. Bring a large pot water to a boil. Thoroughly clean two quart-size canning jars and fill with very hot water. Set aside.
2. Cut the greens from the carrots and discard or reserve for another use. Wash the carrots. If the carrots are thinner than a sharpie marker, leave whole (cutting in half cross-wise only if they are taller than your pickling jars). If they are much thicker, cut them in half lengthwise. When the water is boiling, add the carrots to the water and blanch for 1-2 minutes, then drain them and run the carrots under cold water for 1-2 minutes.
3. Wash the asparagus stalks and cut in half cross-wise. Wash the chard stems and slice in half length-wise. All of your long vegetables (carrots, asparagus, chard stems) should be roughly the same length and width. Wash the radishes and cut in half.
4. Empty the canning jars of the hot water. Divide the vegetables between the two jars, standing the long vegetables up inside the jars and filling the gaps in with radishes. Add some of the garlic slices to each jar. Pack the jars as full as you can, and make them pretty!
5. Add the white wine vinegar, 2 1/2 cups of water, honey, kosher salt, and dill seeds to a small saucepan. Stir to combine. Bring to a simmer over medium heat, and simmer for 1-2 minutes, then remove from the heat. Using a funnel if you have one, pour the hot pickling liquid into the jars over the vegetables. The pickling liquid should come all the way to the top of the vegetables. Let jars cool on the counter for 20-30 minutes before capping and refrigerating them. Refrigerate for at least 2 days before serving.

The post Spring Falafel Salad // #EatSmarterMoveMore: Why I Run appeared first on Katie at the Kitchen Door.

It’s hard to believe it’s already September. Even when you’re not a student and/or don’t have school-age kids, September still has that back-to-school feeling, doesn’t it? Maybe it’s just ingrained in us to start buying jeans and sweaters and new notebooks once September hits. Or maybe that’s mass marketing at it’s finest. Either way, September always feels like a little bit of a new start.

So, since I’m feeling the September-vibe as much as I did as an eager high school freshman, and since I have the luxury of being at home for a few more weeks, I’m launching a little health challenge here and on Instagram for the next few weeks. Every day I’ll be eating (and sharing!) some form of “bowl food,” whether it’s a smoothie bowl topped with fruit and coconut or a full-on meat+grain+veg combo like this one.

“Bowl food” seems to be all the rage right now, a trend that places like Sweetgreen and Dig Inn have really been able to capitalize on. Trevor thinks it’s a dumb trend – he argues that any food placed in a bowl becomes “bowl food” – and I see where he’s coming from. But to me a bowl is a distinct culinary thing, a combination of healthy but filling ingredients, placed together in a bowl but each maintaining their own flavors and textures. It’s different than a salad, and I can’t seem to get enough. In a nutshell, it’s going to be healthy around here, and it’s going to be delicious. Follow along on Instagram with #dailybowlchallenge (by the way, most existing permutations of #DailyBowl on Instagram were primarily about pot, which didn’t even cross my mind until I searched it. Sigh.)

This first bowl is one that even Trevor grudgingly acknowledges is delicious (primarily because it contains steak, which can pretty much warm him to any meal). For me, the star of the show is the corn, which is so good at this time of year that I’m always nibbling it off the cob without cooking it. Elote, which is a Mexican street snack of grilled corn topped with mayonnaise, lime juice, chile powder, and grated cheese, is one of our all time favorite things to eat, so converting it into bowl form is a big win. Sweetgreen did offer an Elote Corn Bowl earlier this summer, but it had too many other vegetables and not enough cheese for my taste, so I had to make it my own. And by make it my own I mean add rosemary-and-olive oil grilled steak, barely cooked green beans, nutty farro, and tons of mint and basil. It’s summery and nourishing and a pretty good start to this little challenge, I think.

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Steak and Elote Corn Bowl

Inspired by Sweetgreen and Bon Appetit. Serves 4.

• leaves from 2 sprigs rosemary, roughly chopped
• leaves from 3 sprigs thyme
• 1/3 c. plus 1 TBS olive oil, divided
• 1 tsp coarse sea salt
• 1 1/2 lb. skirt steak
• 2 c. cooked farro
• 1 lb. fresh romano or green beans
• 3 large ears fresh corn
• 3/4 c. grated parmesan or pecorino cheese
• 2 TBS butter
• leaves from 3 sprigs mint, cut into thin strips
• 4 sprigs basil, cut into thin strips
• 1/4 tsp. smoked paprika
• sea salt to taste
• pepper to taste

1. In a small bowl, whisk together 1/3 cup of olive oil, rosemary leaves, thyme leaves, and sea salt. Place steak in a a shallow baking dish, pour marinade over steak, cover dish with plastic wrap, and refrigerate for 6-8 hours.
2. About 30 minutes before you are ready to serve, preheat the grill to medium-high. Grill the steak until medium-rare, about 3-5 minutes per side. Remove from the grill and let rest for 10 minutes before slicing on the bias.
3. While you are grilling the steaks, also grill the corn. Place the ears of corn, still in their husks, directly on the grill, and grill for about 15-20 minutes, turning the corn every few minutes to char on all side. When the corn is done, remove it from the grill and let cool for a few minutes before removing and discarding the husks. Use a serrated knife to cut the kernels from the cob. I find that the easiest way to do this is to hold the corn by the cob vertically, with the tapered tip in a bowl, and slice down the length of the corn. Mix the warm corn kernels with the grated cheese, butter, mint, basil, and smoked paprika, stirring to evenly incorporate. Season to taste with salt and pepper.
4. To assemble the bowls, mix the cooked farro with the remaining 1 TBS of olive oil then divide between four bowls. Top the farro with a handful of green beans on one side of the bowl, and several scoops of the corn mixture on the other side of the bowl. Spread 3-4 pieces of sliced steak on top and serve.

The post September Fitness Goals: #DailyBowlChallenge // Steak and Elote Corn Bowl appeared first on Katie at the Kitchen Door.

After dipping my toe back in the water last month, I am officially bringing back my monthly fitness goals series. Because boy do I need to get this body back into shape! A year of heavy travel and stressful life decisions apparently takes its toll. And since the approach of setting goals month by month (and holding myself accountable here) worked pretty well last time around, that’s where I’m starting again.

I’ve mentioned it in passing, but I’ll be spending most of this month in Hong Kong on an extended work trip. I’m getting more and more excited as it gets closer. I plan to have a regular exercise routine while I’m there, but more importantly, I want to make sure I am getting out and exploring as much as I can. And hiking! Hong Kong has incredible hiking all within easy commute of the downtown areas, and I plan on taking full advantage of the warm temperatures to make it a January full of long walks and the great outdoors. Offset, of course, by dim sum and roast pork but that’s a different conversation. Accordingly, my goal for this month is just about being out there, and steps is how I’m going to measure it. At a minimum, I want to hit 10K every day, and if that means that when I get home from work with 5,000 steps we have to venture out for a twilight walk to find the best dumplings in a new neighborhood? All the better. The only out I get are my two full plane days, and even then, I’ll do my best in the airport hallways. And come February, I’ll be reporting back here about the best hikes and long walks for exploring the city.

I’ve been making this oatmeal all year, but January seemed like a particularly good time to share it. This is super quick to make, and isn’t much of a stretch from a normal bowl of oatmeal – the only difference is that instead of adding brown sugar, banana, and nuts as toppings, you saute them in a bit of butter to start, then cook the oatmeal right on top of them, so you end up with a bowl of creamy oats deeply infused with sweet, buttery, banana-y goodness. Although I’m calling it bananas foster, I haven’t added any rum – that would definitely take it out of healthy breakfast territory – but I promise you it still tastes like bananas foster should. Only, in oatmeal form. For breakfast.

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Past Fitness Challenges

January ’14: 10 Visits to the YMCA; Recipe: Gluten-Free Olive-and-Feta Corn Muffins
February ’14: One vegan meal every day; Recipe: Pakistani Chickpea Pulao with Sweet-Hot Date-Onion Chutney
March ’14: Run 40  miles in 20 days; Recipe: Chocolate-Dipped Almond Butter Cookie Bites
April ’14: Walk 8,000 steps a day; Recipe: Herb-Flecked Spring Couscous
May ’14: 180 minutes of Nike Training Club; Recipe: Warm Arugula Salad with Maple Mustard Dressing
June ’14: Fresh fruit/veggies at every meal; Recipe: Chickpea Crepes with Grilled Curried Chicken and Mango Salsa
July ’14: 8 different types of exercise; Recipe: Homemade Spinach Wraps with Chopped Greek Salad Filling
August ’14: Relax; Recipe: Green Tea and Zucchini Noodles with Honey Ginger Sauce
September ’14: Average mile pace below 8’10″; Recipe: Potato, Poblano, and Chard Enchiladas with Salsa Verde
November ’14: Go to 6+ dance classes; Recipe: Crispy Brussels Sprout, Lemon Chicken, and Pomegranate Rice Bowl
December ’14: Hit my goal weight; Recipe: White Bean and Parsnip Soup with Guanciale
December ’15: Regular yoga practice; Recipe: Vegetarian Chili

Bananas Foster Oatmeal

My favorite oatmeal on a cold winter morning. Topped with caramelized bananas, nuts, and cinnamon.

• Author: Katie at the Kitchen Door
• Yield: 2
• Category: Breakfast

Ingredients

• 1 TBS butter
• 2 TBS brown sugar
• 1/3 c. chopped pecans or walnuts
• 1 ripe banana, sliced
• 2/3 c. old-fashioned oats
• 1/2 tsp ground cinnamon
• 1 1/2 c. whole milk

Instructions

1. In a medium saucepan, melt the butter over medium heat. Add the brown sugar and stir until melted, about 1 minute. Add the pecans and sliced banana and stir to coat in the brown sugar mixture. Cook until bananas are soft and fragrant, about 3-4 minutes, stirring frequently. Spoon half of the banana mixture into a bowl for topping your oatmeal.
2. Add the oats and cinnamon to the remaining half of the banana mixture still in the pan. Stir to coat the oats in the sauce. Toast the oats for 1 minute, then add the milk. Cook, stirring frequently, until oatmeal is thick and oats are soft, about 5-8 minutes, then remove from the heat. Divide oatmeal between two bowls and top with the reserved banana mixture. Serve immediately.

The post January Fitness Goal // Bananas Foster Oatmeal appeared first on Katie at the Kitchen Door.

At the beginning of 2014, I decided that rather than set one overall weight loss goal for the year, which never seems to work, I was going to take things one month at a time, setting a specific health or fitness goal each month of the year, and chronicling them here as I went. In my first post, I wrote about how traveling to Russia, moving, and changing routines had caused my exercise and healthy eating routine to fall by the wayside. Sound familiar? Because it sounds a lot like my last 8 months to me. The monthly goals turned out to be surprisingly effective for me – I stuck with it the whole year, got in way better shape, changed my eating habits for the better, and lost about 10 pounds. In December, I declared victory, and retired the post series. The first few months of 2015 I managed to keep up my focus on healthy living, but as travel and house-shopping and moving became overwhelming, my focus slipped. And now, 2 years later, I’m almost back where I started – not somewhere I want to be. So I’m restarting my monthly fitness goals, at least for now, in the hopes of getting my balance back.

This month, I’ve been focused on yoga. I didn’t set any specific goal for the number of sessions or total minutes that I spent, I’m just treating it as a priority. I’m late to the yoga game – the only real class I ever went to was way too “om” for me, with candles and chanting and a room full of almost 50 overly sweaty people and very little instruction from the teacher. After that, I told people that ballet was my yoga – same idea really, stretching and balance and focusing on teaching your body to achieve new levels of strength and precision. Only, they aren’t the same. As I’ve actually started trying it, I’ve found that yoga is relaxing and meditative where ballet is sharp and driven. I still love ballet, but yoga serves a different purpose for me. I’m not sure if the benefits of yoga for me are more physical or more mental; all I know is that I sleep better when I take the time to practice and that getting a good session in makes my next run a little easier.

My favorite time to do a yoga session is right before bed, after I’ve shut down the first floor, locking the doors and turning out the lights. I retreat to my office, where the low light and warm wood floors make me feel mellow and focused, shut the door, and turn on my (current) favorite yoga app. I’ll admit that I still don’t go to real classes, but part of what I find appealing about yoga at this time in my life is that I can squeeze in 15 or 30 minutes without needing to change my clothes, sign up for a class in advance, or interact with strangers. I can just do it on my own, and the effects are immediate.

Although I haven’t decided yet if I’m bringing the monthly fitness goals series back permanently, in the tradition of last year’s series, I’m sharing a healthy recipe to go along with this month’s goal. This recipe is actually one of the first that I published on this blog, back in 2010. It’s the vegetarian chili that my mom has been making for as long as I can remember, and it’s a recipe I make regularly during the fall and winter. Here’s a link to the first time I published the recipe, but since it’s one of my favorites I thought it deserved fresh photos and a little boost to the top of the page. I love how easy it is to make, and how rich the flavors are – sweet from the raisins and tomatoes, a little bitter from the addition of beer, lots of herbs and spices, crunchy cashews, and of course, tons of shredded cheddar cheese melted on top. It’s all vegetables and beans and spices, but still super flavorful and satisfying – make a big batch and feel good about your dinner all week.

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Mom’s Vegetarian Chili

Serves 6

• 1 T olive oil
• 3/4 c. chopped celery
• 3/4 c. chopped onion
• 3 cloves garlic, minced
• 1 28 oz. can diced tomatoes
• 2 cans kidney beans, drained and rinsed
• 1/2 c. raisins
• 1 T red wine vinegar
• 2 tsp chili powder
• 1 tsp dried parsley
• 1 tsp salt
• 1 tsp dried basil
• 1 tsp ground cumin
• 1 tsp dried oregano
• 1/2 tsp allspice
• 1/4 tsp pepper
• 1 bay leaf
• 6 oz. beer
• 1/2 c. cashews
• cheddar cheese, for serving
• sliced avocado, for serving

1. Heat olive oil over medium heat in a large stockpot.  Add celery and onion and saute until soft and translucent, about 5 minutes. Add garlic and saute until fragrant, another 2 minutes.
2. Add tomatoes, beans, raisins, vinegar, bay leaf, and spices.  Stir to combine, bring to a boil, reduce heat and simmer, covered, for 1 1/2 hours.
3. Slowly stir in beer (it will bubble) and cashews.  Return to a boil, then reduce heat and simmer, uncovered for 30 minutes.
4. To serve, remove bay leaf, and spoon chili over rice or cornbread.  Top with shredded cheddar cheese and avocado and serve.

The post December Fitness Goals // Vegetarian Chili appeared first on Katie at the Kitchen Door.

November’s fitness goal turned out to be such a fun one! Dance almost never fails to lift my mood and energize my body. I tried a new class, BollyX, a bit like Zumba or Cardio Dance in that it’s a hybrid between actual dance and an aerobics class. It’s got great upbeat Bollywood music and was packed with other young women. The nature of Bollywood dance – big movements, lots of jumping – made it easy to follow along and dance big without feeling self-conscious. I also stuck with ballet, although I’m going to a new class early Sunday mornings and it is so hard to do ballet first thing in the morning. My range of motion is about half what it is at the end of the day. In the interest of total honesty, I have to admit that I didn’t quite make it to 6 classes during November. But I did go this week and trying something totally new was a big win for me, so I’m giving myself a slight pass.

I’m going to make December’s goal about something that I’ve been explicitly avoiding all year: weight. In part, I’ve avoided making a weight-focused goal because I truly believe that these goals are about health and fitness, not a number on a scale. And I stand by that. But there’s also a part of me that’s a little bit afraid of that number, because I know that whatever I may tell myself, it’s a pretty good representation of the progress I’ve made. Of course, I could lose a ton of weight and be extremely unhealthy, both physically and mentally, or I could gain a ton of weight and attribute it all to muscle mass. But, at least for my body and personality, neither of those scenarios is very realistic. Although it kind of scares me to write numbers down here, I’m going to. I started the year at a weight of 145 pounds, which is easily an all time high for me. It’s hard to admit, but it’s a weight that’s decidedly too high for my 5’3″ frame, and looking back at pictures from last January does not make me feel good. Over the year I’ve slowly worked my way down to a weight that’s closer to a healthy weight for my build, hitting 132 at my lowest. Now I’m hovering around 136, a weight that’s healthy but a bit too close to backsliding for my taste. I’d like to start 2015 feeling really good about my health and fitness, so I’m aiming for the 130-133 range. If I can accomplish that during the biggest eating month of the year, I’ll be very proud.

In a way, this goal represents all the things I’ve learned about what does and doesn’t work for me over the course of this year. Some rules I’m living by to make this happen:

• No alcohol on Mondays, Tuesdays, or Wednesdays. This should be easy, but I’ve definitely slipped into a habit where a glass of wine after work is the norm, not the exception, and I don’t want that habit to go too far. In a season when holiday parties, happy hours, and hot toddies seem to be around every corner, it’s easier to have a simple rule – so I don’t end the week wondering why I’m completely dragging and then realize that I had a drink every night.
• No sweets for breakfast. Starting the day out with something savory and protein-rich may take a little extra effort, but so much of the “easy” breakfast food is packed with sugar. I’m curious to see how much of an impact this has on my energy levels (and how long I can stick with it!)
• Target 5 workouts a week. 4 workouts a week seems to be my magic number for maintaining my weight, 3 is a little too light, and 5 is the max that’s doable if I want to maintain the sanity of my schedule. I want to make the most of the dry streets and relative warmth before we slip into three months of ice and cold (e.g. no running).
• Remember vegetables! When they’re not staring me in the face from the excess of our garden, it’s easy to forget about them. I’m trying to sneak as much spinach and broccoli into my diet as I can this month.

I’m not planning on continuing these monthly goal posts in 2015. While they’ve been a helpful tool for me to hold myself accountable, I’ve actually been thinking about how to make my life less list and goal oriented and more relaxed next year. For the most part, I’ve accomplished what I set out to do – get myself back in shape (from a point of absolute zero), and make regular exercise and conscious eating a natural part of my routine. But, that doesn’t mean I’m going to stop sharing healthy recipes and thoughts on health here! This month’s recipe is a Roasted Parsnip and White Bean soup, topped with Guanciale and Fried Sage (arguably counteracting the health benefits of a vegetable-based soup, but oh well). It’s a recipe I came up with while walking home from work one day, playing around with different ideas for our parsnip harvest. The sweetness of the roasted parsnips is complemented beautifully by the creaminess of the white beans and the salty, fattiness of the guanciale topping. It’s a thick soup, almost more of a puree, but a swirl of cream added at the end lightens it and gives it a luxurious mouthfeel. This recipe used up the last of our parsnips, otherwise I’d be making more of this ASAP and freezing it for later.

Past Fitness Challenges

January: 10 Visits to the YMCA; Recipe: Gluten-Free Olive-and-Feta Corn Muffins
February: One vegan meal every day; Recipe: Pakistani Chickpea Pulao with Sweet-Hot Date-Onion Chutney
March: Run 40  miles in 20 days; Recipe: Chocolate-Dipped Almond Butter Cookie Bites
April: Walk 8,000 steps a day; Recipe: Herb-Flecked Spring Couscous
May: 180 minutes of Nike Training Club; Recipe: Warm Arugula Salad with Maple Mustard Dressing
June: Fresh fruit/veggies at every meal; Recipe: Chickpea Crepes with Grilled Curried Chicken and Mango Salsa
July: 8 different types of exercise; Recipe: Homemade Spinach Wraps with Chopped Greek Salad Filling
August: Relax; Recipe: Green Tea and Zucchini Noodles with Honey Ginger Sauce
September: Average mile pace below 8’10″; Recipe: Potato, Poblano, and Chard Enchiladas with Salsa Verde

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Roasted Parsnip and White Bean Soup with Guanciale and Fried Sage

A Katie at the Kitchen Door original recipe. Serves 4.

• 6 medium parsnips, peeled and cut into 1 inch chunks
• 3 TBS olive oil, divided
• coarse sea salt and freshly ground black pepper, to taste
• 2 oz. guanciale, cut into 1/4 inch cubes (about 1/3 cup)
• 1 onion, peeled and thinly sliced
• 4 cloves garlic, peeled and minced
• 12 leaves sage, divided
• 1 large yukon gold potato, cut into 1 inch cubes
• 4 c. chicken or vegetable stock
• 1 can (15 oz.) cannellini beans, drained and rinsed
• 2 TBS salted butter
• 1/2 c. heavy cream (optional)

1. Preheat oven to 375°F. Toss parsnips with 2 TBS of the olive oil, then spread out on a roasting pan. Sprinkle with sea salt and black pepper. Roast parsnips until tender, about 30 minutes, flipping halfway through. Remove from the oven and set aside.
2. In a large non-stick saucepan, heat the remaining 1 TBS olive oil over medium heat. Add the guanciale and cook, stirring frequently, until browned on all sides, about 5-7 minutes. Use a slotted spoon to remove the cooked guanciale and set aside. Chop 4 of the 12 sage leaves finely. Add the onion, garlic, and chopped sage to the saucepan and saute, stirring frequently, until translucent, about 5 minutes. Add the potatoes and cook 2 minutes longer, then add the roasted parsnips and the stock.
3. Bring soup to a simmer and cook until potatoes are tender, about 15 minutes. Add the rinsed cannellini beans, and cook until heated through, another 5 minutes. Transfer the soup to a blender and blend on high until very smooth. Return to the pot and keep warm over low heat. Season to taste with salt and pepper.
4. Before serving, melt 2 TBS butter in a frying pan over medium-high heat. Once fully melted and bubbling, add remaining 8 sage leaves to melted butter and cook until crisp, about 30 seconds. Remove to a paper-towel lined plate and sprinkle with coarse sea salt.
5. Ladle the soup into bowls and top with the cooked guanciale cubes and the fried sage leaves. If desired, drizzle 2 TBS of heavy cream on top of each bowl. Serve with toasted sourdough bread.

The post Monthly Fitness Goals: December // White Bean and Parsnip Soup with Guanciale and Fried Sage appeared first on Katie at the Kitchen Door.

I totally spaced on October’s fitness goal. I didn’t have a particularly bad month, health-wise, it was just such a whirlwind that setting a new goal, sticking to it, and writing about it just didn’t happen. It didn’t help that I spent 12 days out of the country, 8 in Malaysia and 4 in Ireland, and that exercise while traveling is usually a take-what-you-can-get situation for me (20 minutes on the treadmill between meetings and team dinner? Sold!). But so far November looks quiet, and as we move into the season of holiday parties, big family meals, and shorter, colder, darker days, I want to be especially diligent about working out and eating right and finish the year out strong.

I was originally going to do a sort-of-vague, sort-of-boring goal relating to increasing my number of weekly workouts. I do want to be sure that I’m working out frequently enough, as it’s so much harder to motivate myself to get out of bed for those early morning runs when it’s 40°, but I’m not as good as sticking to goals when they don’t excite me. Then last weekend while Trevor was out with friends, I found myself having one of those sort-of-secret mini-dance parties I tend to have when I’m home alone (just me? no?) and thought, what better way to ensure that I get into the habit of winter workouts than to dance more? So my goal for November is to get to at least 6 (hopefully more!) dance classes throughout the month. Not only is this goal a lot more fun than counting miles or sets of crunches, but I’m hoping that I find a few new classes to keep me energized during those icy weeks when outdoor exercise isn’t even an option. Of course, I’ll still be running throughout the month – 6 workouts in total certainly wouldn’t cut it – but I’ll be making dance class a priority.

And let’s not forget the food! My diet these past few weeks has definitely been missing a fresh element. Again, the 8 days of delicious Malaysian curries and 4 days of potatoes and Guinness did not lend themselves to the most commendable eating habits. I came up with this rice bowl, which combines warm, comforting ingredients with fresh, bright ones to try and find a balance between the stick-to-your-ribs food I crave at this time of year and the need to continue consuming fruits and vegetables. I love roasted Brussels sprouts, and my favorite part are the leaves that fall to the side and get wonderfully crunchy and caramelized, so I sliced the brussels sprouts thinly to encourage that effect. They combine wonderfully with the brown rice, a super simple lemon creme fraiche sauce that gets tossed with rotisserie chicken, and fresh pomegranate seeds for sweetness and crunch. It’s nothing earth-shattering in the creativity department, but it’s easy, flavorful, and nourishing, which is about as much as I can ask for in a healthy recipe at this time of year.

Past Fitness Challenges

January: 10 Visits to the YMCA; Recipe: Gluten-Free Olive-and-Feta Corn Muffins
February: One vegan meal every day; Recipe: Pakistani Chickpea Pulao with Sweet-Hot Date-Onion Chutney
March: Run 40  miles in 20 days; Recipe: Chocolate-Dipped Almond Butter Cookie Bites
April: Walk 8,000 steps a day; Recipe: Herb-Flecked Spring Couscous
May: 180 minutes of Nike Training Club; Recipe: Warm Arugula Salad with Maple Mustard Dressing
June: Fresh fruit/veggies at every meal; Recipe: Chickpea Crepes with Grilled Curried Chicken and Mango Salsa
July: 8 different types of exercise; Recipe: Homemade Spinach Wraps with Chopped Greek Salad Filling
August: Relax; Recipe: Green Tea and Zucchini Noodles with Honey Ginger Sauce
September: Average mile pace below 8’10”; Recipe: Potato, Poblano, and Chard Enchiladas with Salsa Verde

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Crispy Brussels Sprout, Lemon Chicken, and Pomegranate Rice Bowl

A Katie at the Kitchen Door original recipe. Serves 4.

• 1 1/2 c. uncooked brown rice
• 1 tsp butter
• 1 1/2 lbs. large brussels sprouts
• 3 TBS olive oil
• sea salt and pepper
• 1 1/2 c. cooked, shredded, rotisserie chicken
• 1/2 c. creme fraiche
• juice from 1/2 fresh lemon
• 1/2 tsp freshly ground black pepper
• 2 tsp minced fresh chives
• 1 c. fresh pomegranate seeds

1. Rinse the rice in cold water and drain well. Place the rice in a saucepan and add 3 cups of cold water and the butter. Bring to a simmer over medium heat, then reduce the heat to low, cover the pan, and simmer for 35-45 minutes, or until the rice has absorbed all the water and is tender. Remove from the heat and leave covered.
2. Preheat the oven to 400°F. Remove the stems and outer leaves from the brussels sprouts and discard. Slice the trimmed brussels sprouts into round about 1/4 inch think and place the slices on a large rimmed baking sheet. Add any leaves that have fallen off to the pan as well. Drizzle the brussels sprouts with the olive oil, then sprinkle generously with sea salt and freshly ground black pepper and use a spatula to flip the sprouts so they are evenly coated with the mixture. Roast until golden brown and crispy on the edges, about 20-25 minutes, flipping once about halfway through.
3. In a small bowl, whisk together the creme fraiche, lemon juice, black pepper, and chives until evenly combined. Season to taste with sea salt. If your rotisserie chicken is still warm, simply toss the creme fraiche sauce with the chicken to thoroughly coat. If the chicken is cold, reheat the chicken in the microwave or on the stovetop, and then toss with the sauce.
4. Mix together the rice, chicken, roasted brussels sprouts, and fresh pomegranate seeds. Serve warm.

The post Monthly Fitness Goals: November // Crispy Brussels Sprout, Lemon Chicken, and Pomegranate Rice Bowl appeared first on Katie at the Kitchen Door.

It was nice to take August off from holding myself to, well, much of anything. I needed the break. Of course, I was still working, and work was actually quite hectic – the main reason for needing to let everything else slide a little. But things have slowed down, and I’m finally feeling caught up on all the other aspects of my life. A part of that, of course, is getting back into a healthy daily routine, and that means the monthly fitness goals are back on.

I’ve known that speed would be the focus of my September goal since July, really. Since I started running again in January (after the longest hiatus I’ve probably ever taken last fall), I’ve been pretty diligent about getting out there. Starting back up again is the worst part of running, so once I’ve got a little endurance I like to hang on to it. So far this year I’ve run over 300 miles, and from January through June I was getting faster every month, moving from an average pace of 9’22” in January all the way down to an 8’04” in June. But July and August were full of hot, slow slogs, so I promised myself that once the weather cooled down, I’d focus on getting my pace back up. I set a goal of getting down under an average pace of 8’10” again, and although the first few runs of the month were a struggle, my last three were all sub 8′, and my current average is exactly 8’10”. But that doesn’t mean I’m done! I’ve run 20 miles this month and I’d like to get in at least 20 miles more, maybe even getting down to my stretch goal of 7’59”. We’ll see. For now I’m just glad to feel a little faster and lighter (not to mention cooler!) out on the road.

On a different note, let’s talk about these enchiladas. On our way home from Maine after Labor Day we stopped in at a little restaurant in Belfast called Chase’s Daily. It’s an airy space, and in the back they sell the most gorgeous local vegetables and flowers. Belfast is a small town, but the line to buy fresh produce snaked all the way down the counter. We sat down for a late breakfast, and although Trevor looked somewhat crestfallen when I told him it was a vegetarian restaurant, we both very much enjoyed our meals. I ordered the potato and roasted poblano enchiladas, which were smothered in the tangiest salsa verde, and liked them so much I knew I wanted to recreate them at home ASAP. Since they use lots of vegetables and we’re moving into that time of year where we all need to figure out how to make warm, comforting food be good for you, I thought they would do nicely for this month’s healthy recipe.

As I researched salsa verde recipes I saw two basic variations, one using raw tomatillos and the other using roasted tomatillos. Beyond that, and perhaps the ratio of chiles to tomatillos to cilantro, most of the recipes were nearly identical. As I thought about how to make this recipe my own, I decided that with equal numbers of recipes for raw salsa verde and roasted salsa verde, they must both be good – why not build in an extra layer of flavor and make a raw and roasted version? That was a good starting point, and yielded a salsa verde that was both tangy and a little sweet. For the enchilada filling, I grabbed a few potatoes out of the large bag we harvested last week and boiled them, then cooked them briefly with garlic, swiss chard, and diced roasted poblano. The potato-poblano filling gets rolled up in tortillas, smothered with salsa verde, and sprinkled with grated pepper jack, before a brief stint in the oven that yields crispy tortilla edges, golden-brown cheese, and steaming hot filling. I ate way too much of this in one sitting, but managed to save a little bit of leftovers (that I’m very much looking forward to for lunch tomorrow). It’s perfect on a chilly night – warm and filling but full of veggies!

I hope all of your Septembers are off to an equally healthy and productive start. It’s a good time of year to take stock, get organized and energized and charge into a new season.

Past Fitness Challenges

January: 10 Visits to the YMCA; Recipe: Gluten-Free Olive-and-Feta Corn Muffins
February: One vegan meal every day; Recipe: Pakistani Chickpea Pulao with Sweet-Hot Date-Onion Chutney
March: Run 40  miles in 20 days; Recipe: Chocolate-Dipped Almond Butter Cookie Bites
April: Walk 8,000 steps a day; Recipe: Herb-Flecked Spring Couscous
May: 180 minutes of Nike Training Club; Recipe: Warm Arugula Salad with Maple Mustard Dressing
June: Fresh fruit/veggies at every meal; Recipe: Chickpea Crepes with Grilled Curried Chicken and Mango Salsa
July: 8 different types of exercise; Recipe: Homemade Spinach Wraps with Chopped Greek Salad Filling
August: Relax; Recipe: Green Tea and Zucchini Noodles with Honey Ginger Sauce

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Potato, Poblano, and Chard Enchiladas with Salsa Verde

Inspired by breakfast at Chase’s Daily in Belfast, ME. Serves 4-5.

• 2 poblano peppers
• 1 1/2 lb. Yukon gold potatoes, cut into 1/2 inch cubes
• sea salt
• 2 TBS olive oil
• 1/4 c. diced onion
• 6 cloves garlic, peeled and thinly sliced
• 1/4 tsp smoked paprika
• 1/2 bunch of swiss chard (about 15-20 medium-sized leaves)
• Eight 8-inch tortillas
• 1 1/2 c. raw and roasted salsa verde, recipe below
• 1 c. shredded pepper jack cheese
• 1 c. shredded mozzarella cheese

1. Preheat the broiler and line a baking sheet with foil. Place the poblano peppers on the baking sheet and broil for 10-15 minutes, turning with tongs every 5 minutes, until blistered and blackened all over. If you are making the salsa verde at the same time, do this while broiling the tomatillos. When the peppers are done, remove them from the oven and place in a bowl, then cover with plastic wrap and let steam for 20 minutes. After they have steamed, you will be able to easily peel and discard their skins. Do this, then cut into slices, discarding the stem and seeds. Chop roughly and taste for heat to get an idea of how much you should use in your filling.
2. Add the diced potatoes to a large pot and fill with cold water. Add salt to water and bring to a boil. Boil the potatoes until just tender when poked with a fork, about 5 minutes once the water has reached a boil. Drain and set aside.
3. Heat the olive oil in a large skillet over medium heat. Add the onion, sliced garlic, and smoked paprika and saute, stirring frequently, for 5 minutes. Roughly chop the stems of the swiss chard and add to the saute pan, then chop the leaves add add to the pan as well. Saute until wilted, about 3 minutes, then add the potatoes and chopped poblanos (start with one, add the second after tasting the mixture for heat). Saute for 2-3 minutes, then remove from the heat.
4. Preheat the oven to 375°F. Spread half a cup of salsa verde on the bottom of an 11×13 inch roasting pan. Mix the two cheeses together in a bowl. Fill each of the tortillas with a few spoonfuls of the potato filling, and 2-3 TBS of cheese, then roll up and place seam-side down in the pan. Repeat with all tortillas, filling pan completely, then spoon another half cup of salsa verde over the top of the enchiladas. Sprinkle the remaining cheese over the top, then bake until cheese is bubbly and golden and edges of tortillas are crispy, about 25-30 minutes. Remove from oven and serve with leftover salsa verde.

Raw and Roasted Salsa Verde

Makes about 1 1/2 cups.

• 1 lb. tomatillos
• 1-2 serrano chiles
• 1/2 c. chopped onion
• 1 garlic clove, roughly chopped
• 1/4 c. fresh cilantro leaves
• 1/4 c. water
• 1 TBS fresh lime juice
• 1/2 tsp sea salt

1. Preheat the broiler and line a baking sheet with foil. Remove the husks and stem from the tomatillos and wash the sticky residue off the fruit. Cut the tomatillos in half. Place half of the tomatillos cut side down on the baking sheet. Set the other half aside. If using two chiles, place one of the serranos on the baking sheet as well. Broil the tomatillos and chile for 8-10 minutes, flipping over with tongs once about halfway through. Remove from the oven.
2. Add the roasted tomatillos and their juices to a blender, then add the raw tomatillos, onion, garlic, cilantro, water, lime juice, and salt. If you like your food spicy, remove the stem from the roasted serrano and add to the blender, then remove the stem from the raw serrano, roughly chop and add to the blender with the seeds. If you prefer a milder salsa, remove the seeds from the raw serrano, chop, and add to the blender. After blending, taste and decide whether to add the roasted serrano. Blend the tomatillos on high until a smooth puree forms. Taste, and add additional chile, lime, or salt if desired. Set aside.

The post Monthly Fitness Goals: September // Potato, Poblano, and Chard Enchiladas with Raw and Roasted Salsa Verde appeared first on Katie at the Kitchen Door.

August’s fitness goal isn’t a fitness-goal per-se – it’s less about exercise and weight loss than it is about overall health. Despite my concerns about backsliding in July, I managed to keep the scale slowly moving downwards, getting in a solid but not stellar 4 workouts a week. I stuck to my 8 different kinds of exercise commitment too: running, strength training, ballet, hiking, swimming, cardio kickboxing, jump rope, and rock climbing. It’s fun to use your body in so many different ways. What I have not been so good about in recent weeks is keeping my stress levels in check. Work has been busy and time has been short, and I found myself teetering on the edge of illness three times in July. I know what works for my body – sleep, hydration, and mental down-time – but sometimes I fail to prioritize those things. So for August, I’m focusing on taking care of myself and giving myself room to breathe. Partly this involves 10-minute morning yoga sessions at least once or twice a week, partly it involves stretching and turning all the electronics off before bed, and partly it involves toting around big thermoses of herbal tea. I’ve also been toying with the idea of learning to meditate – I’ve never tried it, but like the idea. All together, these things do not make a goal, just a focus area: relax. In a way I’m giving myself a month off from rules – and that’s part of the point.

This same mentality explains the quietness around here in the past few weeks. I love blogging, but some weeks it’s just too much to cook, shoot, edit, and write on top of everything else going on. This month I’m actively cutting myself some slack on the blogging front: certainly not giving it up, but also not beating myself up for delaying a post 1 or 3 or even 5 days from when I had originally planned it (this post being a prime example). That said, we have a gorgeous haul of garden produce this week, and I’m really excited to crank things up in the kitchen again – I’m currently experiencing a refreshing burst of creativity, and I can’t stop writing down recipe ideas. Most of these ideas seem to center around zucchini and summer squash, which are practically rolling out of our fridge every time we open the door. Zucchini noodles are a popular way of using up the abundant vegetable, but I find a bowl of raw zucchini strings a bit unappetizing. Mixed half and half with green tea soba noodles, though, I could eat a whole lot of it. I tossed this easy combination with an Asian-inspired honey-ginger-soy sauce and a few handfuls of sliced herbs, and Trevor and I gobbled it up. You could get creative and add sliced carrot, bell pepper, and scallions for additional flavor and crunch, but I wanted to keep this version all green. However you decide to spin it, it’s a healthy and refreshing summer lunch.

In September we’ll be back to regularly scheduled programming – both on the fitness goals and blogging frequency front. Despite the fact that I’ve been out of school for three years, September still feels most like the time for new beginnings, and so August feels like the ramp-up period for that. Alternatively you might think of August as the last month of sunshine and lazy summer weekends before diving back into the meat of the year – so take the time to stop, breathe, and enjoy it. That’s what I’m doing.

Past Fitness Challenges

January: 10 Visits to the YMCA; Recipe: Gluten-Free Olive-and-Feta Corn Muffins
February: One vegan meal every day; Recipe: Pakistani Chickpea Pulao with Sweet-Hot Date-Onion Chutney
March: Run 40  miles in 20 days; Recipe: Chocolate-Dipped Almond Butter Cookie Bites
April: Walk 8,000 steps a day; Recipe: Herb-Flecked Spring Couscous
May: 180 minutes of Nike Training Club; Recipe: Warm Arugula Salad with Maple Mustard Dressing
June: Fresh fruit/veggies at every meal; Recipe: Chickpea Crepes with Grilled Curried Chicken and Mango Salsa
July: 8 different types of exercise; Recipe: Homemade Spinach Wraps with Chopped Greek Salad Filling

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Monthly Fitness Goals: August // Green Tea and Zucchini Noodles with Honey-Ginger Sauce

Zucchini noodles are a great way to eat lots of veg, but I can’t quite get over the feeling that I’m being tricked out of eating pasta, so I like to mix them 50/50 with other noodles. This quick recipes mixes zucchini noodles with green tea soba, honey-ginger sauce, and lots of basil and mint.

• Author: Katie at the Kitchen Door
• Prep Time: 15
• Cook Time: 10
• Total Time: 25 minutes
• Yield: 2-3

Ingredients

• 8 oz. green tea soba noodles (or regular soba noodles)
• 1 large or 2 medium zucchini
• sea salt
• 3 TBS olive oil
• 1 TBS grated fresh ginger
• 3 cloves garlic, peeled and grated
• 2 tsp sesame oil
• 2 TBS honey
• 2 TBS soy sauce
• juice from 1 Meyer lemon
• 15–20 leaves fresh basil
• 15–20 leaves fresh mint

Instructions

1. Bring a large pot of salted water to a boil and cook the soba noodles according to package directions. Drain and set aside.
2. Use a julienne peeler to cut the zucchini into long noodles. Place zucchini noodles in a colander and salt liberally. Place colander over a bowl and let drain for at least 15 minutes.
3. Heat the olive oil in a small pan over medium heat. Add the grated ginger and grated garlic and fry until golden brown and fragrant, about 2-3 minutes, stirring constantly to prevent sticking. Remove from heat and stir in the sesame oil, honey, soy, and Meyer lemon juice until a smooth sauce is formed. Add the sauce to the soba noodles and toss to coat.

The post Monthly Fitness Goals: August // Green Tea and Zucchini Noodles with Honey-Ginger Sauce appeared first on Katie at the Kitchen Door.

I struggled a bunch to come up with the right goal for July. I knew the problem I wanted the goal to address: backsliding. I’ve made so much progress this year – I hit the ten pounds lighter mark at the end of June, something that has felt vaguely impossible for the past few years – and I’m worried about losing that progress. I feel really good about how I look, and I’ve been feeling energized and even excited about working out. But last year, July was the month I pretty much stopped working out, partly because of the heat, partly because it was the month we moved, and partly because my work travel schedule became really busy. Although we’re not moving this year and my work schedule is lighter, the memory of last year is looming large over me. Coming up with a concrete goal to address this, that would also continue forcing forward progress, was challenging.

Eventually, I settled on this: do 8 different types of workouts during the month of July. My regular workout routine has 3 components – running, Nike Training Club weight training, and ballet. Those are the easy ones. Hopefully, adding 5 other things will keep me engaged, excited, and active – and maybe I’ll even find something new to add to my regular routine. I have lots of ideas for the types of activities I can try: hip hop, biking, roller blading, swimming, rock climbing, yoga, boot camp, hiking, tennis, jump rope… anything else you guys would suggest? I plan to continue running and lifting on a regular basis, as well, so of course I’ll work out more than 8 times in total.

Now, let’s talk about food. I think a big part of the reason I’m feeling so healthy and strong coming into July is because of how well my goal for June went. Forcing myself to include fruit or vegetables in every single meal was weirdly eye-opening for me. After only about a week or two, my afternoon cookie cravings had significantly diminished, I was eating light meals and feeling satisfied, and when I did feel like indulging, it was easy to stop after a bite or two of whatever overly decadent thing I was eating. The most successful days were the ones when I was able to bring a healthy breakfast, lunch, and snack to work – instead of running to the cafe downstairs for an afternoon treat, I’d reach right next to me and munch on raw peas or blueberries.

Now, there are plenty of days when I do not have my act together enough to even get one of these meals in my bag, let alone all three, so this month’s recipe is a portable, make-ahead, healthy lunch that I can throw in my bag on those super-harried mornings with very little forethought. Wraps aren’t on my normal grocery list, but my mom always has some in the fridge, along with some easy salad-based fillings for them, and it’s a great way to have a quick and healthy lunch. Since the ingredients in store bought wraps and tortillas can be a little suspect, I decided to make my own spinach wraps for easy grab-and-go sandwich lunches this month. They’re surprisingly easy to make – the dough is extremely elastic and fun to work with – and I like knowing exactly what’s in them, including lots and lots of spinach. I filled my first batch with chopped Greek salad, tzatziki, and roasted chickpeas – they were so tasty and zingy and crunchy, a very satisfying vegetable-focused lunch. Because the chopped salad has a lot of liquid, it’s best to serve these immediately after assembling, so if you’re bringing them to go, throw the salad in a tupperware, bring a wrap, and assemble when you’re ready to eat.

Past Fitness Challenges

January: 10 Visits to the YMCA; Recipe: Gluten-Free Olive-and-Feta Corn Muffins
February: One vegan meal every day; Recipe: Pakistani Chickpea Pulao with Sweet-Hot Date-Onion Chutney
March: Run 40  miles in 20 days; Recipe: Chocolate-Dipped Almond Butter Cookie Bites
April: Walk 8,000 steps a day; Recipe: Herb-Flecked Spring Couscous
May: 180 minutes of Nike Training Club; Recipe: Warm Arugula Salad with Maple Mustard Dressing
June: Fresh fruit/veggies at every meal; Recipe: Chickpea Crepes with Grilled Curried Chicken and Mango Salsa

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Homemade Spinach Wraps

Makes 10-12 wraps.

• 3 c. flour
• 1 1/2 tsp baking powder
• 1 tsp salt
• 4 TBS vegetable oil
• 4 oz. spinach
• 3/4 c. milk, warmed in the microwave or on the stovetop

1. In a large bowl, stir together the flour, baking powder, and salt until evenly mixed. Add the vegetable oil and stir until crumbly dough is formed. Set aside.
2. Place the spinach and warm milk in a blender, and blend on high until the mixture is smooth. Pour the spinach into the flour and stir to combine. If mixture is too wet, add a little bit more flour. Knead the dough with your hands for about 5 minutes, until smooth. Form the dough into a ball, wrap in plastic wrap, and refrigerate for 30 minutes.
3. Lightly flour a work surface and a rolling pin. Break the chilled dough into 10-12 golf-ball sized balls. Roll each ball out into a very thin circle about 8 inches in diameter. The thinner the dough is, the more pliable the wrap will be. Heat a large frying pan over medium heat. One at a time, cook the wraps in the dry frying pan, for about 30 seconds on each side or until wrap has stiffened slightly and is golden brown in spots. Let cool, then wrap in plastic wrap and store in the fridge until ready to use.

Chopped Greek Salad

Serves 3-4 as a wrap filling.

• 1 1/2 c. cooked chickpeas
• 2 TBS + 1 TBS olive oil
• 1/2 tsp smoked paprika
• 1 medium tomato, cored and roughly chopped
• 1 small red pepper, stemmed and seeded and roughly chopped
• 1 small cucumber, peeled and seeded and roughly chopped
• 1/3 c. feta cheese
• 12-15 kalamata olives, pitted and halved
• 1 TBS red wine vinegar
• sea salt
• freshly ground black pepper
• tzatziki, for serving (optional)

1. Preheat the oven to 400°F. Toss the chickpeas with 2 TBS of the olive oil and the smoked paprika, and spread out on a baking sheet. Sprinkle with sea salt and black pepper. Roast until crispy, about 30 minutes in total, stirring once about halfway through. Remove from the oven and set aside.
2. Combine the tomato, red pepper, cucumber, feta, and olives in a large bowl. Add the red wine vinegar and the remaining 1 TBS of olive oil. Stir to coat vegetables with oil, and season with salt and pepper. Cover and refrigerate until ready to serve. Just before serving, mix in the roasted chickpeas.
3. To serve as a wrap, spread a layer of tzatziki on the inside of the wrap, then place several spoonfuls of the chopped salad on top. Roll up and enjoy immediately.

The post Monthly Fitness Goals: July // Homemade Spinach Wraps with Chopped Greek Salad appeared first on Katie at the Kitchen Door.

Even though January, February and March felt never-ending, I find myself very surprised that it’s already June. Is this what it feels like to get old, the weeks seemingly disappearing into months like it’s nothing? Oi. It’s not a bad thing, but my life feels full, in a good way, and time is flying by. Given that I might have to spend the better part of August and September in Malaysia for work, I feel like I really have to make the most of summer in June and July, including, of course, sticking with my monthly fitness goals – it is bikini (or at least one-piece?) season after all.

I did a good job with exercise in May, even though I had a ten day, three-stop business trip that could have potentially thrown a wrench in my workout schedule. Not only did I complete my May goal of getting 180 minutes of strength training in (although it came down to the wire, with my last Nike Training Club session just squeezed in on the 31st), I also kept up with the running, clocking over 55 miles at an average pace that was 6 seconds faster than April. I feel good, and now I just have to maintain both components even as the weather gets hotter and working out becomes a sweatier proposition.

However, I did not do so well with my eating habits last month. Business trips are rarely good for my eating habits – too many three-course meals paid for by our hosts, an especially difficult thing to turn down in a world-class food city like Rome – but even when I was at home, I found myself eating out or resorting to cheese and crackers for dinner all too often. This month, I want to be better organized and prepared, bringing healthy lunches to work whenever I can, planning ahead for wholesome dinners, and, if I can really commit myself to this, kicking the daily latte and muffin/cookie habit I seemed to have developed over the past month (it used to be a less frequent habit, but I have somehow slipped into a pattern where I run downstairs to grab one on a daily basis now). Besides planning ahead, I want to rely more on fresh fruits and vegetables for my meals, especially since we’ve finally arrived in the season where a variety of local New England produce is available (beyond radishes and rhubarb, that is). So, the official goal? Have at least one serving of fruits or veggies at every meal (ideally fresh, but I’m not going to fault myself for having a bowl of vegetarian chili at dinner or lightly sauteed spinach in my omelets). I’m also going to try and make most of my afternoon snacks fruit or veggie based – replacing cookies and pretzels with apples and crudités. We’ll see how that goes in practice, but I swear I’ll try.

In that vein, this month’s recipe is packed with flavor, color, and freshness, while still being filling and balanced. I recently received a review copy of Golubka’s The Vibrant Table, and the very first night I flipped through it, I ended up making the Chickpea Crepes with Mango Salsa for dinner. Of course, once I’m inspired, just leaving recipes the way they are is very difficult for me, so I tweaked this and that and ended up with a recipe that’s a perfect dinner for me. The biggest change is obviously the addition of grilled chicken marinated in a curry yogurt sauce – I felt like I needed some more bulk to make this a stand-alone meal – but I also swapped out some of the flavors for a more Indian profile (cumin seeds instead of sesame seeds in the crepes, mint and basil instead of cilantro in the salsa), played with the consistency of the crepes to make them more pliable, and added a bunch of sweet red pepper to the salsa for even more color and freshness. The resulting meal is bursting with flavor, and just the kind of thing I need to get me excited about eating fresh vegetables.

Past Fitness Challenges

January: 10 Visits to the YMCA; Recipe: Gluten-Free Olive-and-Feta Corn Muffins
February: One vegan meal every day; Recipe: Pakistani Chickpea Pulao with Sweet-Hot Date-Onion Chutney
March: Run 40  miles in 20 days; Recipe: Chocolate-Dipped Almond Butter Cookie Bites
April: Walk 8,000 steps a day; Recipe: Herb-Flecked Spring Couscous
May: 180 minutes of Nike Training Club; Recipe: Warm Arugula Salad with Maple Mustard Dressing

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Chickpea Crepes with Grilled Curry Chicken and Mango Salsa

Inspired by The Vibrant Table. Serves 4.

For the chicken:

• 1 c. plain Greek yogurt
• 2 TBS olive oil
• 2 TBS curry powder
• 4 cloves garlic, peeled and crushed
• 1 tsp sea salt
• 4 medium boneless skinless chicken breasts

For the crepes:

• 2 c. chickpea flour
• 2 TBS whole cumin seeds
• 2 tsp ground turmeric
• 2 tsp sea salt
• 2 1/2 to 3 c. water
• 1 large egg
• vegetable oil for frying

For the mango salsa:

• 1 large ripe mango, peeled, pitted, and diced into 1/2 inch cubes
• 1 red bell pepper, cored and diced into 1/2 inch pieces
• 1 small cucumber, peeled, seeded, and diced into 1/2 inch cubes
• 1/3 c. very finely chopped red onion (from about 1/4 of a large onion)
• 1 jalapeno, seeded and finely minced
• juice from 1-2 fresh limes
• 1/2 tsp sea salt
• small handful of mint leaves, sliced into chiffonade
• small handful of basil leaves, sliced into chiffonade

1. To make the chicken: Mix the yogurt, olive oil, curry powder, crushed garlic, and 1 tsp of salt together in a large bowl until evenly combine. Add the chicken breasts and rub the curry marinade all over them to fully coat. Cover the bowl and refrigerate for at least 2 hours, and up to overnight.
2. To make the crepes: Whisk together the chickpea flour, cumin seeds, turmeric, and salt. Add the water 1/2 cup at a time, whisking until as smooth as possible between batches. Resulting batter should be runny but not watery. Add the egg and whisk to blend with the batter. Cover the batter bowl and let rest for at least 30 minutes, and ideally 1 hour.
3. To make the salsa: Mix together all salsa ingredients in a medium bowl. Taste and adjust seasoning (lime juice, salt, jalapeno, and herbs) to your taste.
4. When you are ready to eat: Fire up your grill and preheat. Grill the chicken for 6-8 minutes on each side, until cooked all the way through with no pink left in the middle (grilling time may vary significantly depending on the temperature of your grill and  the thickness of your chicken – always check that they are cooked in the middle before serving!). Set cooked chicken aside.
5. Heat 2 tsp of vegetable oil over medium heat in a large frying pan. Once hot, add half a cup of the crepe batter and quickly swirl the pan to allow the batter to run into a large circle. Cook crepes for 30-60 seconds on each side, until golden brown and bubbly, then flip. Stack cooked crepes on a serving platter. Slice cooked chicken and serve over the warm crepes alongside the mango salsa. Serve as soon as possible after cooking, although leftover crepes can be wrapped in tinfoil and stored in the fridge if necessary.

The post Monthly Fitness Goals: June // Chickpea Crepes with Grilled Curry Chicken and Mango Salsa appeared first on Katie at the Kitchen Door.

April’s goal was my least successful so far. It turns out that cumulative goals are much easier for me than daily goals, where you have no room to recover from a bad day and make up for it later. 8,000 steps a day seemed like an easy target, but weekends in particular – my sore spot to begin with – proved much more challenging than I expected. Some of the 11 days that I came in under 8,000 I’m excusing myself for: there were a few days where we spent all day outside in the garden, and although walking up and down a hill with watering cans and shoveling compost for hours may only count as 5,000 steps, it’s certainly more active (and exhausting), then taking a walk through the park. Other days I think my tracker app was a little glitchy – like when it thought I slept at the liquor store and drove for the entire 15 minute walk to the train. But really, I don’t want to make too many excuses. I just didn’t quite succeed, and I need to recognize that.

But failing doesn’t mean that it wasn’t a good goal – on the contrary, it means it was a hard goal and therefore a great goal. There’s no point in setting your sights too low. So although I have a new official goal for May, I’m not taking the 8,000 steps off my list, either. I know I won’t get it every day, but having it in the back of my mind makes me so much more conscious of how active I’m being, and even on the days that I fell short, I made an effort to get out at lunchtime, or walk through the park on my way home. So I want to keep doing that, and I’m considering ordering a real tracker to help with the technological frustration piece. Although, the idea should be the movement, not the number. We’ll see.

Moving forward… it’s May! How on earth did that happen so fast? I think my problem is that I spent so much of January, February, and March yearning for the next season, and then you get here and realize that the year is almost half gone. I’ve been doing a good job keeping up with my running, getting faster and feeling better, and I’ve been toying with the idea of making this summer another racing season (it’s been over a year since my last race). What I haven’t been doing so well with is my cross-training: I’ve only been to ballet twice in the last six weeks and I’ve completely abandoned my Nike Training Club strength workouts. And once you stop doing those, it’s really hard to start from scratch again. So that’s my goal for May, to work that stuff back into my routine, without letting the running slip either. Specifically, I want to do 180 minutes of NTC workouts this month: ideally, I’ll be building in 15 minute sessions to the end of my runs, but in case that isn’t working out for me, I can also do more intense 45 minute sessions once a week. I know the first few sessions are going to be killer, but it will be so satisfying to feel toned again.

As for this month’s healthy recipe, Trevor and I are arguing about what to call it because I wanted to call it a “bounty bowl,” which he insists is vomit-inducing (his suggestion: “It’s A Fucking Salad, Get Over It.” So crass, that boy.) As you can see, we’ve compromised with Warm Arugula Salad (boring). But it doesn’t matter what you call it – what matters is that the maple-mustard dressing is so addictive, I would eat anything that you put underneath it. That said, I highly recommend this particular combination of ingredients: spicy arugula, warm crumbled Italian sausage, wheat berries, goat cheese, and roasted asparagus. It’s got spring freshness and zip from the arugula and asparagus, but with the warm sausage and wheat berries it’s hearty enough for chilly nights.

Past Fitness Challenges

January: 10 Visits to the YMCA; Recipe: Gluten-Free Olive-and-Feta Corn Muffins
February: One vegan meal every day; Recipe: Pakistani Chickpea Pulao with Sweet-Hot Date-Onion Chutney
March: Run 40  miles in 20 days; Recipe: Chocolate-Dipped Almond Butter Cookie Bites
April: Walk 8,000 steps a day; Recipe: Herb-Flecked Spring Couscous

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Maple-Mustard Bounty Bowl

Serves 2.

• 2/3 c. wheat berries
• 2 c. chicken broth
• 1/2 bunch thin asparagus
• 2 TBS olive oil, divided
• sea salt
• 1/3 lb. hot Italian sausage
• 4 c. fresh baby arugula leaves
• 2 oz. soft goat cheese
• 2 TBS mustard
• 1 TBS white wine vinegar
• 1 TBS maple syrup

1. Add the wheat berries and the chicken broth to a medium saucepan and bring to a boil over medium heat. Reduce heat and cover pan, and simmer for 40-50 minutes, until wheat berries are tender. Drain and set aside.
2. Preheat the oven to 400°F. Remove the stem ends from the asparagus and discard. Chop the asparagus into 2-inch lengths, then toss with 1 TBS olive oil and sea salt. Place on a baking sheet and roast until bright green and tender, about 10 minutes. Remove from oven and set aside.
3. Heat a small frying pan over medium heat and squeeze the sausage into the pan in small pieces. Break up further with the back of a spoon, and cook, stirring frequently, until cooked through and browned all over, about 5-7  minutes. Remove from heat and set aside.
4. Assemble the salad. Toss the arugula with the wheat berries, roasted asparagus, and warm cooked sausage. Divide between two bowls, and dot each bowl with 1 oz. of goat cheese. In a small bowl, whisk together the mustard, white wine vinegar, maple syrup, and remaining 1 TBS of olive oil until smooth. Drizzle the dressing over the salads and serve.

The post Monthly Fitness Goals: May // Warm Arugula Salad with Maple-Mustard Dressing appeared first on Katie at the Kitchen Door.

I’m writing this after a particularly frustrating run because I need to give myself some perspective. It’s a cold Tuesday night at the end of March, and I’ve been cranky since my miserable WWE-fan filled train ride back into the city from Andover. I really don’t want to go for a run but I still have 10 miles left to meet my March goal, and only five days to complete them in, so I talk myself into going with the old “I promise you can stop after two miles” trick, which works every time, surprisingly. I start out, and I feel OK, if a little cold, and at about a quarter mile shy of my two mile mark, I realize that I’m going fast enough that I’m within striking distance of my 5K PR, and I pick up the pace and go for it. Eight minutes later, I stop, wheezing like I haven’t since high school cross country races, and look at my iPod. Ten seconds short of my 5K PR. Eight seconds short of my 1 mile PR. I’m incredibly frustrated, in pain, and in an even worse mood than when I started. The wine is poured as soon as I walk in the door.

As frustrated as I am, I know in the back of my mind that I’ve made a ton of progress this month, and I need to take a minute to recognize that. My mile time tonight was 7:13, and my 5K time was 23:50. My fastest mile in February? 8:24. And 8:37 in January. Earlier this winter it was even slower. That’s a big improvement. Last Saturday I ran 5.3 miles, which is more than I’ve run in one go since my half-marathon training two years ago. I’ve really been pushing myself this month, in large part because of this 40 mile goal I’ve set, and it’s paying off. I’m faster and stronger, and (bonus!) I’ve lost 7 pounds since January, which feels like the first meaningful weight loss I’ve had in years. So despite nights like tonight, I’m sticking with these monthly goals!

Writing the above a few weeks ago was really empowering – it’s the kind of thing I need to write down so that I can go back to it as I encounter the inevitable fitness frustrations the future will bring. Later that week I did beat my 5K record, and I managed to run 43 miles in total in March. A big success, and a goal that really made me focus on what I wanted to achieve.

My goal for April is to take 8,000 steps a day, at least on all the days when I’m not traveling (you don’t really have full control over your activity levels when you spend an entire day on a plane). I’ve been using the Moves app as a pedometer in my phone since January, when I decided I wanted a FitBit but wasn’t sure which model. A few Google searches and I came across the free app which serves my purposes very adequately, negating the need to buy a new device. As I did my research, I also came across the “10,000 steps” goal that most pedometer users strive for – it was mentioned on almost every website I read. I consider myself a pretty active person, so I wasn’t expecting reaching 10,000 steps to be hard, but I was sort of shocked by the low numbers in my first few weeks of tracking. To be fair, I don’t bring it with me when I’m running, but still, I don’t run every day, and it was particularly eye-opening to see that on most weekend days, I barely take 1,000 steps out of the house. Since I’ve only gone above 10,000 a handful of times, I decided that 8,000 would be challenging enough to do every single day, and if I can hit that, I can move up from there.

This month is off to a bit of a rocky start, as I whiffed on the 8,000 number last Sunday, racing to the grocery store in the dark after a long day in the garden, trying to get those last 3,000 steps in before our friends came over. I only made it to 6,000 that day, but in a way, that means I’m setting goals that are hard enough. On weekdays it’s fairly straightforward to hit my goal – I just replace my subway transfer with a 15 minute walk through the park on either end of my commute, a pleasant addition to my day now that it’s finally warm. But those weekend days are hard! So wish me luck with the next few weeks.

As for this month’s healthy recipe, I’m celebrating the return of green to the world by packing as many green spring vegetables and herbs as I can into one bowl of couscous. I mentioned last week that I had caved and bought some of the not-local-at-all fava beans and asparagus I’ve been seeing at the grocery store, and my consumption of spring greens hasn’t slowed down at all since. This salad is mostly vegetables, dressed lightly with lemon, herbs, and salt. You can add as much or as little couscous as you want – just a cup or two and you’ll have something akin to a tabbouleh; the full amount listed below and it will be more like a pasta salad. The ingredients are good in almost any ratio, so feel free to interpret the recipe loosely and incorporate whatever spring greens are currently inspiring you.

Past Fitness Challenges

January: 10 Visits to the YMCA; Recipe: Gluten-Free Olive-and-Feta Corn Muffins
February: One vegan meal every day; Recipe: Pakistani Chickpea Pulao with Sweet-Hot Date-Onion Chutney
March: Run 40  miles in 20 days; Recipe: Chocolate-Dipped Almond Butter Cookie Bites

Like what you just read? Subscribe to Katie at the Kitchen Door on Feedly or Bloglovin’, or follow along on Facebook, Twitter, Pinterest, and Instagram. Thanks for reading!

Herb-Flecked Spring Couscous

Serves 8-10.

• 1 1/2 c. chicken or vegetable stock
• 1 1/2 c. couscous
• 2 TBS basil olive oil or regular olive oil
• sea salt to taste
• 2 c. shelled fresh fava beans (from about 2 lbs. in their pods)
• 1 c. shelled fresh English peas
• 1 c. very thinly sliced asparagus rounds, from about 1/3 lb. asparagus stalks
• 1/3 c. finely minced fresh basil leaves
• 1/3 c. finely minced fresh parsley leaves
• 1/3 c. finely minced fresh chives
• juice from 1 lemon

1. Bring chicken stock to a boil over medium heat in a medium saucepan. As soon as it reaches a boil, add the couscous, cover with a lid, and remove from the heat. Let stand, covered, for 10 minutes, then remove the lid and fluff the couscous with a fork. Add the basil olive oil and stir to coat the couscous, then season to taste with sea salt.
2. Bring a large pot of salted water to a boil. Add the shelled fava beans and the peas, and blanch until peas are bright green, about 3-4 minutes. Drain and rinse the beans and peas in cold water, then drain again. Remove the skin from the fava beans by slitting one end with your thumb and popping the bright green bean out by squeezing the other end. Roughly chop the fava beans, and place in a large bowl with the peas.
3. Add the asparagus rounds, the basil, the parsley, the chives, and the lemon juice to the bowl with the favas and peas. Stir to mix. Add the couscous to the greens and stir to coat. Season to taste with sea salt. Serve room temperature or chilled.

The post Monthly Fitness Goals: April // Herb-Flecked Spring Couscous appeared first on Katie at the Kitchen Door.

In January, I decided that instead of setting one big, difficult goal for my health and fitness for the whole year, I would create a new, smaller challenge for myself each month. The idea was that my progress would be more measurable and the goals would be easier to achieve, and so far, that’s been true. I’m now in the middle of challenge #3, and I’m really glad that I’m doing it this way. I’m feeling pretty fired up about exercise (at a time of year when it’s easy to want to give up on it entirely), and I’m craving super indulgent foods less and less. Thinking more about fitness and my body does mean that there are some days when I’m much more frustrated than I would be if I weren’t trying to achieve something, and on those days I have to continually remind myself to take the long view – the negative emotions that come with overthinking your size and shape can be so overwhelming. But there are also days when I feel really happy about something I’ve achieved – like making it to the top of a rock climbing route I’ve been struggling with for weeks (seriously, that caused elation), or noticing that I feel really good three miles into a run. While sometimes I think that feeling neutral about yourself is preferable to the emotional highs-and-lows of struggling to achieve something, when it comes to my health, I should probably choose the highs-and-lows.

February’s challenge, which was to have one entirely vegan meal every day, was eye-opening for me in a couple of ways. First, it’s really hard to find vegan food in restaurants, even in a  big food city like Boston. Even at health-food and salad chains completely vegan choices are few and far between, making finding lunch on the days I was too busy to make it ahead of time a real challenge. Second, just having to think through all of the ingredients in a dish to make sure they were fair game made me a lot more aware of what I was putting in to my body at any time of day. I will admit that I cheated on the two days that my girlfriends were visiting, but I didn’t beat myself up about it. Although I don’t love eating vegan meals, I did like the way doing this challenge made me think and feel, and that I’m starting to see the numbers on the scale creep down, so I’m thinking about how I want to incorporate this into my eating habits longer term.

Since I’ll be on vacation for a third of March, I’m only applying this month’s challenge to the 20 days that I will be home. This doesn’t mean that I’m giving up on being active and healthy while I’m away – on the contrary, I think it’s going to be a super active and outdoorsy trip. What I am giving up is lists and schedules and my daily routine, which is definitely where these fitness goals tend to fit in. So, with that in mind, I decided that my goal for March is to run 40 miles over the course of the 20 days that I’ll be home, a goal that is certainly achievable but feels like a true challenge. Since I started using the Nike+ Running app to keep track of my runs, the most miles I’ve logged in any month is 41, and that was last June. To be fair, I started using the app after my two half-marathons and I probably only use it for about 90% of my runs, but still, I’m not running more than 40 miles most months, and 10 miles a week is something that I should be able to achieve on a regular basis. I’ve already gotten 10 miles in so far this month, so if I can squeeze in another 10 before we leave, I’ll be halfway done.

One of the challenges of fitting runs in during the work week is figuring out how and when to eat to best fuel yourself. I am not a run on an empty stomach type of person, and whether I’m running in the morning or after work I need to eat something filling and energizing 45 to 60 minutes before I hit the road. As I thought about the attributes of my favorite pre-run snacks, I began making a mental list of the features I’m looking for in the perfect snack: portable, so I can easily bring it to work with me; dense, so that I feel energized without having to eat a large volume of food; a little sweet, to satisfy my dessert cravings and get my blood sugar up; a good balance of carbs and protein, for short and long term energy. Where did this list lead me? To these almond butter cookie bites, portable mouthfuls of energy-dense almond butter, dates, oats, and chocolate. There are lots of recipes for no-bake almond butter bites out there (these ones and these ones both look good), but I wanted these to be baked so they felt more like a cookie, and were easier to throw in my purse without having to worry about melting/smushing. These little cookies come in at just under 100 calories per piece, with 2 grams of protein and 1 gram of fiber in each one. They’re a little bit crumbly, so you have to be careful while dipping them in the chocolate, but I think that might be their only flaw. They’re flavorable, filling, and sweet enough to feel like dessert without the “empty” ingredients that most cookies and desserts have.

Past Fitness Challenges

January: 10 Visits to the YMCA; Recipe: Gluten-Free Olive-and-Feta Corn Muffins
February: One vegan meal every day; Recipe: Pakistani Chickpea Pulao with Sweet-Hot Date-Onion Chutney

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Chocolate-Dipped Almond Butter Cookie Bites

Makes 18 small cookies.

• 3/4 c. oats
• 1/2 tsp baking soda
• 1/2 tsp baking powder
• 1/2 tsp salt
• 1/4 c. brown sugar
• 4 pitted dates
• 1 egg
• 1/2 c. almond butter
• 1/3 c. chocolate chips

1. Preheat the oven to 350°F. Place the oats in a food processor or blender, and blend until finely ground. Pour into a bowl, and whisk in baking soda, baking powder, and salt until evenly combined.
2. Add the brown sugar and the dates to the food processor or blender, and pulse until a smooth paste has formed. You may need to stop to scrape the mixture down the sides once or twice. Scrape the paste out of the blender and into the bowl with the oats. Stir to combine. If there are still a lot of big chunks, add the whole mixture back to the blender and pulse a few more times to fully integrate.
3. Add an egg to the bowl with the oats and sugar mixture, and stir until all of the mixture is evenly moistened. Stir in the almond butter until fully combined. You should have a smooth, moist dough that holds its shape when rolled into a ball. Roll the mixture into 18 small balls (less than an inch across) and place on a baking sheet. Bake for 8-10 minutes, until the edges of the cookies are starting to turn golden brown and the cookies have cracked on top. Carefully transfer to a baking rack to cool.
4. While the cookies are cooling, melt the chocolate chips over a double boiler, whisking just until the chocolate is smooth. Carefully dip the cooled cookies into the melted chocolate so that half the cookie is covered. Place on wax paper to cool completely.

The post Monthly Fitness Goals: March // Chocolate-Dipped Almond Butter Cookie Bites appeared first on Katie at the Kitchen Door.

My January fitness challenge went pretty well – although I may not have stuck to the letter of the goal, I certainly accomplished the spirit of it. Starting from a place of zero athleticism at the end of the year, I wanted to work my way back into regular exercising, so I bit the bullet, joined the Y, and vowed that I’d go there at least ten times during the month of January. I only ended up making it to the Y eight times, but I also went to Brooklyn Boulders twice for a combo rock climbing and treadmill workout, so I’m counting those as well, because, well, they’re both gyms, right? All told, I worked out on 23 of the 31 days of the month, and I think I deserve a big pat on the back for sticking with the plan. I’ve definitely gotten my base back, both from an aerobic and strength perspective, and now it’s time to build on that. I had a lot of thoughts about how February’s goal could build on January’s success: I could focus on speed, stamina, strength, or workout frequency. But really, I think the next step is that stubborn number on the scale, and that basically means one thing: healthier eating.

Boooo, I can hear you all thinking, what is this, January? But hear me out, I promise it’s not that bad. After waffling back and forth between trying to not eat out at all during the week (including coffee breaks, takeout, happy hours, and the snack drawer), and doing Mark Bittman’s Vegan Before 6:00 program (wanna know more? check out Emma’s honest review here), I decided to start simple and just choose one meal a day that would be vegan. Now, I don’t ever want to actually be vegan, but I know that cheese, milk, butter, eggs, and salty meats (bacon, sausage, prosciutto) are frequently part of my go-to comfort foods, so I wanted to consciously remind myself that there are other options, and replace one potentially cheesy meal each day with something more fresh-vegetable-based. I’ve also been trying to be generous with the term “meal” by making it encompass a full 3-4 hour period after the meal itself, to keep myself from cheating and sneaking on non-vegan snacks immediately afterwards. E.g., if I have a green smoothie at 9, no latte at 10, and no brownie at 3pm after my virtuous lunchtime salad. You get the picture. So far I’ve stuck to it 95% of the time, with a slip or two for which I blame the allure of the office chocolate box in the afternoons. I think the biggest benefit is just that I’m more aware of what I’m eating. And I’m already hyper-aware of food, so that’s saying something. I have also noticed that it forces me to actively plan out my meals every day, because I know that every single day I need to have budgeted in something healthy and vegan and I can’t just wing it. Ten days in, I’m happy with it, but we’ll see if it has any impact on the scale by the end of the month.

Now, on to the good part – the food! I recently bought myself a copy of Mangoes & Curry Leaves, the first cookbook I’ve purchased for myself in over a year. Cooking Indian food that tastes even reasonably well-balanced is tricky, and I love Indian food so much that I really wanted to learn how to do it well, step-by-step. This book is great for that, and also happens to be the perfect resource for finding vegan recipes that don’t taste like they’re “missing” something – so much of Indian and Asian cooking is naturally vegan, with spices and precise cooking techniques supplying the flavor we often rely on dairy for. I’ve been cooking up a storm from this book – from Sri Lankan Beef Curry, to Mountain Dal, to Potato-and-Pea Parathas, to this Pakistani Chickpea Pulao that I’m sharing with you today – and everything has been amazing. This pulao is definitely comfort food, but the kind you can feel good about. Warming, filling, and slightly saucy, the mixture of rice, chickpeas, sweet onions, tomatoes, and spices is packed full of heartiness and flavor, and has lots of good protein and vitamins. With a spoonful of the sweet and spicy date and onion chutney stirred in, it becomes a head-clearing mess of goodness that’s almost impossible to stop eating (completely negating my weight goals, but c’est la vie).

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Pakistani Chickpea Pulao

Adapted very slightly from Mangoes & Curry Leaves. Serves 4.

Note: The rice needs to be soaked at least an hour in advance, so plan ahead. This can be made on the stovetop or in the oven. If you plan to finish it in the oven, make sure you use an ovenproof pot with a lid for the initial stages. Because the cooking times are relatively short for each stage, it’s important to have your ingredients prepared ahead of time – i.e. measure out your spices, pound your garlic and ginger, and slice your onions before you start cooking.

• 2  c. cooked chickpeas
• 1 1/2 tsp coarse sea salt, divided
• 1 c. basmati rice
• 4 c. water, divided
• 2 TBS vegetable oil
• one small piece of cinnamon stick
• 2 cloves
• 2 cardamom pods
• 1 bay leaf
• 2 cloves garlic, peeled
• 1 inch piece of ginger, peeled
• 2 medium onions, peeled, halved, and thinly sliced
• 1 tsp ground coriander
• 1/2 tsp ground cumin
• 1/2 tsp freshly ground black pepper
• 1/4 tsp cayenne
• 1 c. crushed tomatoes
• 1/2 tsp turmeric
• 1/2 c. coarsely chopped almonds, for garnish (optional)
• 1/2 c. chopped cilantro, for garnish (optional)
• Sweet Hot Date-Onion Chutney, for serving (optional, recipe below)

1. Toss together the chickpeas and 3/4 of a tsp of salt. Set aside. Rinse the rice in several changes of cold water, then add 3 cups of cold water and let the rice soak for at least one and up to three hours. After this time, drain the rice and set it aside.
2. If using the oven (for finishing the cooking, you may also use the stovetop), preheat it to 325°F. Place a wide, heavy-bottomed pot that has a lid over medium heat (use an ovensafe pot if finishing in the oven). Add the vegetable oil, cinnamon stick, cloves, cardamom, and bay leaf, stir together, and cook for 1-2 minutes, until fragrant.
3. Place the garlic and ginger into a mortar and pestle and pound into a paste. Alternatively, finely mince both. Add the garlic and the ginger to the spices and stir fry, stirring constantly for about 1-2 minutes, until golden brown. Add the sliced onions and cook, stirring frequently, until very soft, about 10 minutes. If onions are starting to brown before they soften, lower the heat – you want the onions to remain a pale golden color.
4. Add the chickpeas, coriander, cumin, black pepper, and cayenne to the pot, stir to coat the chickpeas with the spices, and cook for another 2-3 minutes. Then, add the tomatoes, turmeric, and remaining 1 c. water to the pot. Bring to a boil, then sprinkle the drained rice over the top. Return to a boil, then lower the heat and tightly cover. Place covered pot in preheated oven, if using, or keep at a simmer on the stovetop. Cook for 45 minutes in the oven or 30-40 minutes on the stovetop,then remove from heat and let stand, still covered, for 15 minutes. If you’re cooking on the stovetop, you may want to check once or twice for burning on the bottom while it’s cooking – just give it a quick stir and then replace the lid.
5. If you can spot them, fish out the cardamom pods, cinnamon stick, clove, and bay leaf before serving, to avoid inadvertently biting into them. Serve in bowls with chopped almonds, cilantro, and sweet hot date-onion chutney.

Sweet Hot Date-Onion Chutney

Adapted very slightly from Mangoes & Curry Leaves. Makes about 1 cup.

• 3 dried Thai chilies, stems removed
• 1 TBS vegetable oil
• 1 TBS sesame oil
• 1 large sweet white onion, about 1/2 pound, peeled and coarsely chopped
• 1/2 tsp coarse sea salt
• 1/4 c. chopped pitted dates

1. Bring a kettle of water to a boil, then pour about 2 cups of the boiling water over the dried chilies in a heatproof bowl. Let stand and soften for 10 minutes.
2. Add the vegetable and sesame oils to a frying pan, and heat over medium heat. Add the chopped onion and the salt and cook, stirring occasionally, until onions are golden brown all over with darker brown spots, about 10 minutes. Remove from heat.
3. Drain the chilies from the water, then place chilies in a food processor with the chopped dates and pulse several times to coarsely chop. Add the cooked onions to the food processor and pulse several more times until the mixture is coarsely ground. Season to taste with salt. Store in a sealed glass container in the fridge for up to several weeks.

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Although I know making a big long list of resolutions is somewhat out of vogue, it’s something I still enjoy doing. Even if I don’t accomplish everything (or anything) on my list, I like to sit down and reflect on what I want out of the year, to think purposefully about change and direction. Plus, I just like making lists. I’m happy with 2013, and I’m excited for 2014, but one area of my life I’m going to need to be diligent about is fitness. I know it’s cliche to make health and fitness resolutions at New Year’s, but hey, anytime you can recommit to healthy living is a good time. Last year I was really good about exercising for the first half of the year – I was consistently working out 5 times a week, was loving my Nike Training Club strength workouts, and even got my 5K time under 24 minutes for the first time in years. Then July happened, we moved (away from my lovely bike path running route), I started going to Russia every month, and exercising just fell by the wayside. I haven’t gained any weight back since then but my fitness levels are just abysmal – doing 10 push-ups makes my ribcage ache and and I’ve been defaulting to pathetically short 2 mile runs instead of my typical 3 or 4. So, it’s time to bite the bullet and get back into it – even though I know the first few weeks are going to be torture, I also know how great being in shape again will feel.

Instead of making one big weight-loss or fitness goal for the whole year, which is an easy way to throw yourself under the bus with overly aggressive or too-distant goals, I’ve decided to commit to giving myself an achievable but challenging fitness goal every month this year. And, going against that not-so-tiny, lazy voice in the back of my head, I’m going to share them here for added accountability. Plus, I know you all like healthy recipes and this means I’ll post at least one a month. For January, my goal is to make it to the Y at least 10 times. I have a two-month trial membership there, but I have a history of paying for these things and then never using them. I’ve been an outdoor runner since I was 13, and going to the gym instead always feels a little bit like torture, but in January and February in Massachusetts, it’s really the only option, since I know from experience that convincing myself to go for a run after work, in the dark, in freezing temperatures, is much harder in practice than in theory.

In the vein of fitness and taking care of your body, I’m also gearing up for this year’s winter cleanse. Finding healthy snacks that will really fill me up in the afternoons is always a challenge, so I’ve been on the lookout for recipes that will make a satisfying replacement for my typical latte and chocolate cookie. I tried out these savory corn muffins from Vegetarian Everyday without letting my hopes get too high – while it’s a great cookbook, gluten-free baking can be really hit or miss in my experience. Luckily, these were a happy addition to the “hit” category. While certainly not calorie-free, these are pretty virtuous for muffins – no gluten, no butter, no sugar – and they have tons of flavor without being dry or crumbly. I’m warning you now that these are going to feature prominently in this year’s cleanse – as a mid-morning treat to have if my green smoothie leaves me hungry (usually), crumbled on top of hearty soups, toasted up for salad croutons, and of course, tucked away in my purse to satisfy those 3PM cravings.

So wish me luck with my exercise goals! Do you have any fitness-related goals for the new year? Please share if you do, and here’s to kicking off a happy, healthy 2014.

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Gluten-Free Olive-and-Feta Corn Muffins

Adapted very slightly from Vegetarian Everyday. Makes 15 muffins.

• 2/3 c. raw millet
• 1 c. cornmeal
• 1 c. rice flour
• 2 tsp baking powder
• 1 tsp baking soda
• 1 tsp coarse sea salt
• 3 large eggs
• 1 c. Greek yogurt (about two 5-oz containers)
• 1/2 c. olive oil
• One 6-oz. container of crumbled feta cheese
• 25 pitted kalamata olives, halved
• 2 TBS fresh thyme leaves

1. Preheat the oven to 350°F. Bring a small kettle of water to a boil, then pour 1/2 c. of boiling water over the millet in a large bowl. Let sit for 5 minutes, then drain the millet and rinse with cold water. Add the cornmeal, rice flour, baking powder, baking soda, and salt to the millet and whisk to combine thoroughly.
2. In a separate bowl, beat the eggs until fluffy. Beat in the yogurt and olive oil until thick and smooth. Pour the wet ingredients into the dry ingredients and stir to combine thoroughly. Add the feta cheese, olives, and thyme leaves and stir to combine.
3. Grease a 12-cup muffin tin or line with paper liners. Spoon batter into cups to fill just to the top. Bake the muffins for 20-22 minutes, until golden brown and crusty on top. Best served warm.

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