Even though it’s really not that cold yet in my part of the world, I’m ready to slurp me some soup. I love making a hearty soup for dinner; it is soul satisfying and the leftovers are always better the second day! I came up with this Black Bean-Pumpkin Soup recipe last autumn when they finally put the canned pumpkin back on the store shelves. I’m like Bubba Gump for this ginormous squash – pumpkin muffins, pumpkin pancakes, pumpkin smoothies, pumpkin lasagna, pumpkin enchiladas and more. You could bake and smash your own pumpkin, but who has that kind of time? Try this healthy, vegetarian recipe tonight. It’s packed with protein from the beans and loaded with vital vitamins from the pumpkin. The dollop of light sour cream adds a satisfying touch and eliminates the need for any kind of fattening topping.
Black Bean-Pumpkin Soup Recipe
2 cans (15 ounces each) black beans, rinsed and drained
1 can (14-1/2 ounces) diced tomatoes, drained
2 medium onions, finely chopped
1 teaspoon olive oil
3 garlic cloves, minced
1 teaspoon ground cumin
3 cups vegetable broth
1 can (15 ounces) solid-pack pumpkin
2 tablespoons cider vinegar
1/2 teaspoon pepper
2 tablespoons bourbon, optional
1/2 cup reduced-fat sour cream
1/2 cup thinly sliced green onions
1/2 cup roasted salted pumpkin seeds
Place beans and tomatoes in a food processor; cover and process until blended. Set aside.
In a Dutch oven, saute onions in oil until tender. Add garlic and cumin; saute 1 minute longer. Stir in the broth, pumpkin, vinegar, pepper and bean mixture. Bring to a boil. Reduce heat; cover and simmer for 20 minutes.
Stir in bourbon if desired. Garnish each serving with sour cream, green onions and pumpkin seeds. Yield: 8 servings (2 quarts).
Nutritional Facts: 1 cup equals 238 calories, 8 g fat (2 g saturated fat), 5 mg cholesterol, 716 mg sodium, 30 g carbohydrate, 9 g fiber, 13 g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat, 1 lean meat, 1 vegetable.
As the end of October nears, I’m feeling a bit nostalgic for one of the most sensory-overloaded food experiences of my life (to date) – the 2004 Jack Daniel’s World Championship Invitational Barbecue. This annual event, held in Lynchburg, Tennessee, features barbecue teams from all over the globe who come together to smoke, season and sear their best recipes to the delight of more than 25,000 spectators. Let me tell you, this shindig isn’t about tossing some hotdogs and burgers on the grill; it’s an epicurean extravaganza that is serious, serious business. I figured that out early on the first morning when the big rigs rolled in and started setting up some epic-sized barbeque pits. Plus, you’ve got to be a state or national champion just to get an invite!
Now, the particular year I was lucky enough to sample my way through what is fondly called “The Jack,” I was a guest of the famous whiskey distillery. Apparently they took a liking to my Apple Honey BBQ Sauce with a Bite (keep reading to find recipe below) and said, “come on down!” I have to disclose that I am not a huge whiskey drinker, but it is pretty darn good in a recipe – just wait until I share my whiskey onion soup recipe!
Part of the barbeque boondoggle included a seat at the prestigious Kansas City Barbeque Society judging certification course, definitely the most gut-busting class I’ve ever taken. I learned all the important details of upholding my responsibilities as an official BBQ judge including spotting the various barbecue cooking methods, the nuances between regional barbeque flavors, and a deeper appreciation for the three main criteria of BBQ judging – appearance, taste and tenderness.
As you can imagine, this job required a lot of meat sampling. I feared falling short of the official oath I had just taken, so I made sure to polish off every last morsel of meat. Let me tell you, I was as stuffed as a turkey on Thanksgiving, but I did finish, finally waddling away four hours later with my official KCBS judge’s badge and certificate suitable for framing
KCBS Credentials! Wonder what would happen if I walked into Rudy’s or Salt Lick with by badge? Oh, and that’s ole Jack Daniels in the b&w photo.
The next day, I was actually still so full that I had to pass on my judging assignment. Instead of wallowing in my failure as a carnivorous critic, I hoofed it around the festival and watched the various teams battle it off tong to tong, slop mop to slop mop. After nearly a full day of this moderate exercise and inhaling the delicious smells, my appetite thankfully returned. Dashing back to the judging arena, I made it just in time for the ‘dessert’ category – all things are definitely made better with Jack Daniel’s Whiskey!
Now, next time you’re firing up the ‘cue, whip up a batch of my Apple Honey BBQ Sauce with a Bite, the perfect sauce for beef, chicken, pork or whatever you’ve got grilling!
Apple Honey BBQ Sauce with a Bite Recipe
½ cup butter
½ cup oil
2 medium onions, minced
2/3 cup Jack Daniel’s Tennessee Whiskey
½ cup apple cider vinegar
½ cup apple juice
½ cup honey
½ cup dark molasses
2 teaspoons Worcestershire sauce
½ teaspoon black pepper
½ teaspoon salt
Melt butter in large saucepan, add oil. Raise temperature to medium and sauté onions until caramelizing and golden brown. Add remaining ingredients and bring to a simmer, stirring frequently. Reduce heat to low and simmer for approximately 40 minutes until thickened.
This year I have been representing 100-percent fruity goodness on ambassador Team Sun-Rype, a group of 100 endurance athletes across the country sponsored by the brand Sun-Rype. As we run our races, ride our bikes, and suffer through our workouts, the team has been able to fuel and recover with the company’s line of delicious and completely natural products. As I’ve sampled my way through bushels of the stuff, I have to exclaim, one of my favorite products is the 100% All-Natural Fruit Strip.
Every single ingredient used in the Sun-Rype lineup of 100-percent fruit and veggie snacks, including the 100% All-Natural Fruit Strips, is of the highest quality containing only naturally occurring sugars and absolutely no artificial colors, fake flavors or preservatives. The sweetness of these wholesome products comes straight from fruit and vegetable juice concentrates and purees. Plus, with no artificial stuff or funky preservatives, you can feel confident that you’re giving your body the very best – putting premium gas in the tank, so to speak! Also, no nut or gluten ingredients if that’s an issue in your diet.
Me and Sun-Rype at Boston Marathon
I started replacing my gels, goos and gummies with the 100% All-Natural Fruit Stripsthis year for a couple reasons. First, obviously, the performance benefits of taking in 12 grams of fruit-based carbohydrates while on a long run. But, I found other reasons to love the stuff. The individually wrapped ½ ounce bars are thin enough to stash in the fuel pocket of my running shorts. Helpful hint, I cut the bars in half so they fit in perfectly and I don’t have to fumble with opening the wrapper in the middle of a race. Also, since these are “strips,” I can hang onto my fuel while I eat it rather than trying to clumsily squeeze it out into my mouth (like a goo product) or dropping little pieces all over the ground (like a gummie product). Oh, and did I mention that the strips taste fantastic and my kids go crazy for them too? It’s so hard to decide on my favorite flavor between Wildberry, Strawberry and Strawberry-Banana – I definitely recommend all!
Sample Nutrition Info
So, I’d love to treat one of my readers to a mixed case of 100% All-Natural Fruit Strip in Wildberry, Strawberry and Strawberry-Banana flavors. The case has 98 fruit strips in all, enough to share with your running buddies and /or family.
Did you know that the spice turmeric has been proven to ease the aches and pains of tendonitis? Distinctive with its warm and faintly citrusy flavor, the yellowish-brown spice (related to ginger) releases a chemical compound called ‘curcumin’ that effectively reduces the inflammation process found in many tendon diseases, or so say British researchers. This isn’t the only benefit of curcumin, its powerful anti-oxidant properties have also been shown to regulate blood sugar and fight cancer.
Since the hubby and I have been suffering from a little ‘golf elbow’ and ‘tennis elbow’ respectively, I decided to give this super-spice from across the seas a starring role in our weekend breakfast – Mini Turmeric & Tomato Frittatas. Oh my gosh, don’t get me started on the health benefits of tomatoes! Sticking with the tendonitis theme here, let me just condense my kudos with one tomato factoid – the flavorful fruit is high in bioflavonoids and carotenoids, which are also known anti-inflammatory agents. Tomato and turmeric, what a powerhouse pair! You’ll also notice quite a bit of ground black pepper punching up this egg dish; that’s because the body absorbs turmeric up to 2,000 times better when taken along with black pepper.
Aside from keeping your knees, elbows and other body parts in tip-top shape, another perk of this recipe is that the remainder of the batch can be frozen and then defrosted in the microwave for a fast ‘first aid’ fix for hunger (and hurts) that hit anytime of the day or night.
Mini Tumeric & Tomato Frittatas Recipe
4 large eggs
1 cup egg whites
1/2 cup milk
1 teaspoon salt
1.5 teaspoons ground tumeric
1.5 teaspoons ground black pepper
3/4 cup shredded cheese of choice
½ cup diced red onion
36 grape tomatoes, quartered (or 1 cup diced tomatoes)
Preheat oven to 375F degrees. Generously coat 12-cup standard muffin tin with cooking spray. In bowl, whisk together eggs, egg whites, milk, salt, pepper and turmeric; pour into muffin tins, filling each tin about 1/2 to 2/3s full. In sauté pan, cook red onions over medium heat until softened, about 2 minutes. Add tomatoes and cook another 2 minutes. Divide veggies up evenly over egg mixture. Sprinkle cheese on top of each. Bake approximately 20 minutes or until set in the center. Once removed from oven, let sit for a couple minutes before running a knife around rims to loosen. Turn tin gently upside down to remove. Makes 12.
Yes, this is my pile of running shoes for the last year. As you can see, I’m not particularly brand loyal but I have been regrettably faithful in one thing, wearing my shoes laced up exactly the way they came out of the box. I was wondering why my feet hurt a bit. Not hurt so much biomechanically, but hurt more in the little aches and pains way of being rubbed wrong. We all know that over time, this sort of irritation has beastly byproducts – namely callouses, blisters and toenail troubles. Of course, before you try any of these lacing techniques below, you need to get a proper evaluation of your foot and the right shoe suggestion from a decent running store that knows of what they speak. But, even geared up with a shoe that meets the needs of your foot shape and running style, there can still be nagging issues. Who knew feet could be so happy with just some simple re-lacing solutions?
“Stop Heel Slip” Lacing Solution
I get heel slip frequently, usually because I decide against better judgment that I just absolutely have to put myself in a men’s shoe because it looks cooler than the women’s model. Or, sometimes that women’s shoe is actually running large in the heel counter. Also, the size of my feet are slightly mismatched (a common problem), making the smaller one more prone to slippage.
You can stop heel slip by creating a more secure fit around the ankle without tightening the entire shoe. What you do is lace shoes in a traditional crisscross fashion up until the last eyelet on each side. Then, draw the shoelace straight up and down through the last eyelet, in the process creating a loop the diameter of your pinky finger. Do the same thing on other side. Cross lace ends over the top of shoe and thread each through the opposite loop. Finally cinch to the appropriate tension, tie and run! The loops allow the tightening to stay around the ankle without affecting the tightness up the entire length of the tongue.
“Keep Big Toenail from Turning Black” Lacing Solution
Some might think losing your big toenail is a rite of passage for a marathoner or other endurance athlete. Not only is the problem unsightly; in my experience, the toenail grows back in all malformed and funky. At least I’m a girl and can keep my toenails polished! This problem is caused by running downhill, feet swelling during a long run and also by a mismatched foot size that won’t allow you to get a balanced fit on running shoes unless you’re willing to buy two pairs. I’ve seen plenty of marathon martyrs with blood seeping through the toe box area and I’ve also seen creative folks who have just gone ahead and cut out a little peep hole for their big to stick through!
Thank goodness, proper lacing can lift the shoe upper off your distressed digit and help prevent all of this awfulness. To get relief, thread one end of your shoelace through the eyelet next to your hurting big toe. Pull the end of that lace up to the last eyelet on the opposite side, bringing the lace through to the outside and leaving enough slack to tie off a bow eventually. It looks weird but don’t worry. Take the rest of the lace straight across toward the outside of the shoe and then diagonally up toward the inside of the shoe. Repeat until all of the eyelets are laced. Now when you pull on the outside lace, it lifts the material above your big toe up and off your nail.
“Stop Top-of-Foot Claustrophobia” Lacing Solution
Runners with high arches (like moi) often complain that the top of their foot feels too cramped inside the shoe. In fact, after wearing my shoes for more than an hour of running or anytime just out-and- about, I start to get that terrible feeling of claustrophobia and that I need to rip off my shoes immediately. Sometimes, I feel like my feet are even going numb. However, I was so excited to find out that I can improve both my physical foot and mental states by using parallel lacing.
This technique secures the foot without putting pressure on the top and even looks quite tidy. Start by lacing the first two eyelets on the big-toe side of the tongue (not the first eyelet on either side of the tongue like you normally would). Pull shoelace from first eyelet straight across to the first eyelet on the other side and push it down through eyelet. Now, pull lace straight up the side, skipping over one eyelet, and thread it through the third eyelet. Pull it directly across the tongue again, and push it through the third eyelet on the opposite side. Repeat until all eyelets are laced and tie off in a bow.
Even though it’s really not that cold yet in my part of the world, I’m ready to slurp me some soup. I love making a hearty soup for dinner; it is soul satisfying and the leftovers are always better the second day! I came up with this Black Bean-Pumpkin Soup recipe last autumn when they finally put the canned pumpkin back on the store shelves. I’m like Bubba Gump for this ginormous squash – pumpkin muffins, pumpkin pancakes, pumpkin smoothies, pumpkin lasagna, pumpkin enchiladas and more. You could bake and smash your own pumpkin, but who has that kind of time? Try this healthy, vegetarian recipe tonight. It’s packed with protein from the beans and loaded with vital vitamins from the pumpkin. The dollop of light sour cream adds a satisfying touch and eliminates the need for any kind of fattening topping.
