Strawberry Greek Yogurt Tart w/ Gluten-Free Crust

Posted on April 28, 2014 by Jennifer FIsher

Is there anything that a strawberry dessert doesn’t make better? Not only do these beautiful berries make both sweet and savory dishes sing with the flavors of the season, just the smell of them lifts my mood for the better. Plus, it has only 202 calories per slices (with 12g fat, 16g net carbs, and 7g protein).

This recipe for Strawberry Chocolate Greek Yogurt Tart (with Gluten-Free Coconut-Almond Crust) is made in honor of my mom on a past Mother’s Day. Read on to get the recipe and find out why I picked strawberries over other berries — you’ll be surprised. Continue reading →

Triple Berry Red Quinoa Salad Recipe & Beach Bod Workout

Posted on April 24, 2014 by Jennifer FIsher

Strawberries, blueberries and blackberries, oh my! With the season turning warmer, berries are finally starting to have a delicious ripe flavor. Nothing worse than a middle-of-winter, unripe, white-bellied strawberry, am I right?! I’ve been known to put a berrry or two atop my salads so I came up with this beautiful Triple Berry Red Quinoa Salad to take advantage of a bounty of berries.I think you’ll love it as a light lunch or side dish; in fact, you could even make a heartier meal of this salad by adding some shrimp, fish or other lean protein. Actually, the recipe starts off with a pretty decent amount of protein thanks to the red quinoa. Quinoa is an ancient grain that is not only high in protein (14g per serving) but also a good source of dietary fiber (7g per serving), plus it is gluten-free and popular with vegetarians and vegans. Oh, and it’s easy to store, easy to cook and has a satisfying crunch.

Triple Berry Red Quinoa Salad Recipe

1 cup red quinoa
2 cups water
½ teaspoon salt
1 pint strawberries
½ pint blueberries
½ pint raspberries
¼ cup minced red onion
2 Tbsp minced fresh jalapeno
½ cup Raspberry Lime Vinaigrette*
2 ounces crumbled feta cheese

Add quinoa, water and salt in medium pot, bring to boil. Cover and let simmer for 15 – 20 minutes, or until all water is absorbed.
Spread out cooked quinoa on baking sheet and set in refrigerator for 15 minutes for quick cooling.
Meanwhile, wash, drain and dry berries. Chop strawberries and cut blackberries in half if they are large.
In large bowl, add cooled quinoa, berries, red onion, jalapeno and dressing (*see note about dressing below); stir to combine.
Serve sprinkled with feta cheese.
Leftovers may be stored in the refrigerator for 2 – 3 days.

*I love the convenience and taste of Litehouse Food’s Raspberry Lime Vinaigrette – it’s also a certified organic product and I’ve noticed that it’s one of the dressings (out of their dozens) that most stores stock. If this is not available in your area – order online! Or, make fresh by blending ½ cup fresh or frozen berries with ¼ cup champagne vinegar, ¼ cup fresh lime juice and 1 tablespoon honey. After this mixture is pureed, slowly blend in ¼ cup canola oil and continue blending until emulsified.

I love this “berry keeper” container / colander!

By the way, I got yet ANOTHER kitchen gadget when out shopping the other day, I just can’t help myself. This little “berry keeper” preserves the freshness of delicate raspberries, blueberries, strawberries and other small fruits (or veggies), meaning no more rotten waste. The inside stackable tray layers berries to keep them from bruising and also serves as a handy little colander.

Resealing lids attach to the top and bottom so that moisture can be drained from either end. The dial on front is an adjustable vent that regulates air coming in and out of the container and extends the edible life of produce – a guide tells whether it should be open or shut for each specific fruit. Anyway, I highly recommend this kitchen gadget and I don’t ever expect it will be stashed in my junk drawer with the regrettable impulse buys.

Okay, my parting share for the day is a workout I created for Core Power Protein Shakes. It’s an outdoor workout you can do at the beach or really anywhere. The beach is my all-time favorite place to be and I hope that when I grow up (or retire), I get to relocate to a tropical island!

So, what is your favorite exercise to do on the beach (lifting a cold drink doesn’t count)?

How to Break Out of a Rut & Starfruit Salad Recipe

Posted on April 20, 2014 by Jennifer FIsher

Adding CrossFit to my running training is one way I’ve broken through a rut! I love the CrossFit WODs because you never know what it will be!

Ever feel like you’re stuck in rut? Going nowhere, immobilized with indifference, apathy, laziness or the even fear of trying something new? I know I have. Most of my ruts have come on slowly over time like the long deep tracks made by the repeated passage of bikes on a trail. I think about times when I’ve been on auto-pilot, just mindlessly along for the ride of life. Usually I’m the lucky type and reasonably good things come my way without too much of an ordeal, so why rock the boat? But often I wonder what I have been missing by not putting myself out there more. Tending to a super-hectic work-family-training schedule,

I am also guilty of taking the easy way out, doing things mindlessly and over-relying on my creature comforts. For example, I run the same route in my neighborhood, sit in the same pew at church every week, order the same meal at my favorite restaurant, and haven’t changed my training plan in ages because it’s working (or, is it?). Really, these are just minor little ruts but, they do keep me from meeting new people, challenging myself and trying new things – I constantly have to tell myself to “mix it up.”

Occasionally, I feel like these little ruts are completely overshadowed by a big, gaping, capital letter RUT that literally appeared as quick and furiously as a polo horse can kick up a divot. Hello, I’ve lost a client, a friend, an important teaching moment for my child or an opportunity for personal growth that was just under my nose but I was too stupid to smell it. It feels like a crisis. It feels like my house is on fire. It feels so unfair because I have been taking the safe ride through life and not been reckless behind the wheel. Really these big ruts are just the small ruts flaring up to catch my attention. It’s best to stomp the divots down as soon as possible, minimize the chances of more tripping and falling, and keep the game moving forward!

Ways to Dig Out of a Rut:

Set and share a goal: Having a plan of action helps you lay out the steps needed to achieve a goal. Some of the most successful people in the world say luck had nothing to do with it; instead it was setting tangible goals to work toward. Don’t forget to share your goal with a friend and check in often; this will keep you accountable.

Don’t wish for it, work for it. Remember that a goal that lacks action behind it is just a dream. Sorry to say that dreams are imaginary and don’t come true, but goals can become a reality if you put in the work.

Embrace the uncomfortable. Stepping outside your comfort zone is essential for growth in all aspects of life. Being happy with the status quo prevents progress. Not wanting to go above and beyond keeps you stuck where you are. It’s so cliché, but no pain, no gain!

Make a new connection daily. You can break through a rut by making at least one new human connection a day and preferably someone who is not a carbon copy of you! Introduce yourself (finally) to a person you see every day at the coffee shop, gym or carpool line that you’ve never bothered to meet. You never know who will inspire you to make a significant life change!

Try something new daily. Break out of your humdrum habits by trying something new each day. Mix up the monotonous by trying a new fruit or vegetable (see my Star Fruit Salad recipe below) or try something a little more challenging like a new yoga pose or learning a foreign language. You’re never too old to learn a new trick!

Since, uh, I love food and getting creative in the kitchen, especially with my healthy salads, I like break out of my eating ruts by trying new ingredients. It’s also why I have a pantry full of only-used-once-or-twice spices and exotic ingredients. Because I’ve never had a starfruit before, I took my taste buds on a taste adventure and made a salad featuring this unique-looking ingredient. Officially called a “carambola,” this fruit grows on trees native to the Philippines, Indonesia, Malaysia, India and there-about parts of the world. When you cut this guy crosswise, the slice look just like little stars which is what makes it such a fun way to jazz up a mundane salad. So, what does it taste like – it is hard to say? It was slightly sweet with hints of apple and citrus with the texture of a firm grape. By the way, loved the baby kale I used in this recipe – so tender and delicate that the massaging required for the full-grown green is not needed.

Starfruit & Orange Baby Kale Salad Recipe

½ large starfruit
2 ounces baby kale
½ cup orange slice segments
1/4 large red onion, sliced
1 ounce feta cheese crumbles
¼ cup toasted almond slivers
¼ cup vinaigrette of choice (I used Tangy Orange Citrus Vinaigrette)

Slice starfruit crosswise into ¼ inch slices; remove any seeds. Assemble all ingredients on platter. Drizzle with vinaigrette before serving. Serves 2.

Excuse the hideous post-run hair but this is what a starfruit looks like before cutting.

Eat More Fruits & Veggies | Confetti Lettuce Wraps #Recipe

Posted on April 7, 2014 by Jennifer FIsher

It’s the most wonderful time of the year. Hum along now. There’s fresh produce for shopping with vine-ripe goodness a popping, to nourish my family held dear. Yes, it’s the hap- happiest season of all, with foods so darn delicious and purposefully nutritious, for friends come over to call. Okay, while I might not be a songwriter at heart, I certainly am a natural-born lover of warm weather and the wonderful bounty of byproducts the spring season brings – namely an abundance of fruits and vegetable, beautiful flowers and the invitation of mild mile upon mile on the running trails.

Today I’m so happy to share a trail running tempo run I created for CorePower.com (and awesome, high-protein recovery shake I frequently drink) and a rainbow-inspired dinner idea for Confetti Veggie, Fruit & Bean Lettuce Wraps – perfect for a #MeatlessMonday!

Now, onto the food! I love this healthy recipe because it uses more fruits and vegetables that can be counted on two hands. Gobble up a few of these lettuce wraps for lunch or dinner and you’ll be well on your way (if not exceeding) daily consumption goals for fruits and vegetables. Did you know, according to the Center for Disease Control, only a third of American adults report eating two servings a fruit a day and less than 27 percent consumed three or more servings of veggies, the minimum recommended daily amount (RDA)? Notice how I bolded the word minimum? That’s because the RDA sets forth only the lowest level of nutrients needed for the average, already healthy person to keep from becoming malnourished. The minimum.

: Much more than the MINIMUM in this healthy salad recipe!

I truly believe we should all be eating more fruits and vegetables, as opposed to the minimum. I wrote a post for Living Litehouse about how, as Americans, we are blessed to live in a country with easy access to high-quality, fresh foods that are reasonably affordable in the scheme of things. If you don’t agree, put your Starbuck’s latte or iPhone down and think about it for a minute — I’m taking a soapbox stance here.

: Fill half your plate with fruits and vegetables!

I recently gave an affordable healthy cooking demonstration in a 300+ packed auditorium in the lower-income part of town. The participants were friendly, engaged and open to learning my healthy cooking tips. Many approached me afterward talking about the woes of chronic health conditions (created by being overweight). I got home and, at first, thought it unusual that I had about 250+ more “direct” referrals in my Google Analytics for the day – that is, until I realized that as I was on the stage, all these low-income people were hitting my blog from their smart phones. This argument that eating healthfully is too expensive gets a reality check. Remember, you don’t need to shop at Whole Foods (unless you have money to burn) to eat well. Put down the $6 fruit cup and buy a sale-priced 10-pound bulk bag of the grapefruit (or whatever) for half the price at the “regular” grocery store.

A recent Harvard study reports it only takes $1.50 per day to eat a “healthy” diet as opposed to the processed, packaged and convenience diet that has become a way of life for many – I’d even say it costs even less if you know how to shop sales. So, in the end – it’s a priority, do you want a data plan or to die? Okay, I know that’s a little extreme – but you know what I’m saying.

Confetti Veggie, Fruit & Bean Lettuce Wraps Recipe.

½ cup seeded and diced cucumber
½ cup grated carrots
½ cup chopped red onion
½ cup diced strawberries
½ cup diced pineapple
½ cup diced papaya
½ cup diced mango
1 15-oz. can black beans – drained and rinsed
1 tbsp. chopped fresh cilantro
2 tbsp. diced fresh Jalapeno
2 tbsp. green onions, sliced
2 head washed and dried baby romaine lettuce leaves
2 oz. crumbled feta cheese
1 oz. snow pea shoots
4 oz. Litehouse Food’s Huckleberry Vinaigrette* (extra for dipping)

*You can use any “sweet-ish” vinaigrette you prefer like a poppy seed, honey Dijon, balsamic, etc. I just love the Huckleberry Vinaigrette by Litehouse Foods because it is so fresh and flavorful, not too sweet – and has actual whole huckleberries in the bottle!

In large bowl, toss together cucumber, carrots, red onion, strawberries, pineapple, papaya, mango, black beans, cilantro, jalapeno and green onions.
Stir in Huckleberry Vinaigrette (or dressing of choice) and allow mixture to sit for five minutes so herbs rehydrate.
Add a spoonful of fruit and vegetable mixture to the center of lettuce leaf. Repeat for remaining lettuce leaves and mixture.
Sprinkle feta cheese on top of mixture and garnish with snow pea shoots.
Serve with additional Huckleberry Vinaigrette for dipping

Also makes a great topping for fish, pork and poultry!

When Life Gives Lemons Make Citrus & Feta Salad #Recipe

Posted on December 9, 2013 by Jennifer FIsher

This month, I’ve been learning about all the food-life metaphors firsthand . . . especially as it relates to my running. A few weeks ago, I was having a stressful day and thought I’d never get to squeeze in a run; in fact, I really didn’t even want to run, but I knew I would be rejuvenated. So, even though it was late, I laced up my shoes and headed out. Everything fell into place; I kept a brisk tempo from the start, felt awesome and my worries began to melt away under the stars – that is, until I tripped and broke the fall with my face. More seeing stars (but not the good kind) and a trip to the emergency room for stitches. Ahh, “Life is like a bowl of cherries, sometimes it’s sweet and sometimes it’s full of pits . . . . or, maybe “Life is like a box of chocolates, you never know what you’re going to get!”

At least I have another chance to visit Maggie at Christmas.

After healing and finishing up a few more weeks of training, I was really looking forward to racing the Dallas Marathon this past weekend and sneaking in some extra fun. I had a Pi Phi reunion on the schedule along with good girl-bonding time with my Aunt and Mom. But, none of it was to be – the marathon was cancelled as the city of Dallas iced over. I can’t say I didn’t mourn for all of Saturday. All the long runs, the speed work, the strength training, and diet changes –I guess my 10 day fat-loading/ 3 day carb loading nutrition plan was for naught! But, as they say, “When life hands you lemons, make lemonade.”

Looking ahead to the next marathon.

So, instead of running 26.2, I spent the day sleeping in – I logged 10 hours which I don’t think has happened in the last 17 years! I consumed carbohydrates in excess (another rarity) and enjoyed every bite! I went on a short, easy run and thought about what my next race might be. That’s right, “When life hands you lemons, make lemonade.”

All this talk of lemons reminds me of a beautiful salad I made last week for the Living Litehouse blog– Zesty Citrus & Feta Salad. Taking advantage of the cooler weather abundance of fruits like oranges, lemons, grapefruit, limes and tangerines and pomelos, this salad is seriously simple to make yet is a total showstopper. The saltiness from the feta cheese crumbles creates a nice balance with the tart-sweet fruits. Plus, you have to love the health benefits. Citrus is high in vitamin C and can help keep a runner from getting run down. Lemons and other citrus fruits have a scent that has calming effect and can help reduce anxiety, perfect for those days when your marathon gets cancelled.

Don’t miss the full recipe and mouthwatering photos at Living Litehouse.

Citrus and Feta Salad with Pomegranate Blueberry Vinaigrette

Serves: 8

1 large pomelo
1 Ruby Red grapefruit
2 medium-sized oranges
4 mandarin oranges or tangerines
2 large limes
¼ cup pomegranate arils
2 ounces Feta Crumbles
2 Tbsp chopped mint
2 ounces Pomegranate Blueberry Vinaigrette (I used Litehouse brand)

Directions

1. Slice pomelo, grapefruit, oranges, tangerines, and limes into approximate ¼-inch thin slices. With paring knife, cut away peel and bitter white pith. Remove any seeds.

2. Arrange fruit on a serving platter, and sprinkle with pomegranate arils, feta cheese crumbles and mint.

3. Drizzle with vinaigrette.

Note: Salad may be made up to 24 hours ahead and kept covered in the refrigerator until serving time.

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