Work getting busier, not enough time in the day! Weather been so freaking cold, but still continue with my creation of foods

The week started with Monday off and the weather was beautiful. I had a lot of chores and errands to run and I went to a Crossfit class. Since it was so nice out, Coach John P changed up the warmup - of doing 800m, then GHD, pushups, pullups, 3 times and then another 800m. So I am counting that I did 1 m. Good class after that!

The rest of the week was brutally cold for down here in North Carolina. Work has been so busy that it was hard to get to some of my other exercise classes.  But I did manage to get my training in and get to my Thurs.
NO BO run. The group is doing wonderful, getting stronger, improving every time. I am glad Pam was there. Too bad Crystal was sick. Sat, was the 2nd group run and we had a few more people joining us, cold as heck, but we did 1.93 miles according to Mary but hey I will say 2m. Michelle, marvel at the fact she did it because in the beginning all she ever done was 1m, look at her now. Sat boot camp was hard as heck - Jackie made us do suicides runs - mucho squats, planks, pushups - lot of HIIT training! Yes!

I'm still doing my cooking on Sunday. That is my time to zone out and create recipes that are never the same. I love cooking, I love my passion. I am still creating recipes no oil, no salt, no sugar. So this week's line up I made:

Baked salmon - seasoned the fish with a mixture of fresh basil, fresh tarragon, parsley, thyme, ginger, garlic, white pepper, marsala, lime zest, lime juice. Bake in over 400 degrees until done.  I topped it off with a cashew sauce(recipe later) and sprinkle roasted sesame seeds.

Roasted broccoli  - I used broccoli florets. I seasoned it with chopped onions, chopped garlic, minced ginger, diced apples, nutritional yeast, you can use parmesan cheese as well and chicken broth, I put it on a baking dish with parchment paper and let it bake until it is done. I sprinkle with no salt, no sugar seasoning.

Baby Bok Choy - sliced in half, and steam in rice cook with chicken broth, ginger and garlic - I used some of the cashew sauce too.

Purple Sweet Potatoes - instead of orange, they are purple. wrapped in aluminun foil and bake. Cut up and sprinkle cinnamon on top.

Cashew Sauce - Sauce is pretty rich but I think I did a good job without adding any oil, sugar or salt - I got some organic light coconut milk and some unsweetened cashew butter. I just heat the coconut milk and add the butter, voila.

Toasted Sesame seeds - same concept as toasted pine nuts. By browning, it releases the oils and aroma and just brings out a different taste.

This is what the finished product looks like:

Fish in cashew sauce

Veggies: Sweet potato, broccoli, baby boy choy

Busy week at work, feeling better, not enough hours in a day, kept my promise with my training, and more cooking with no oil, sugar, and salt

This week has been a busy work week. I guess I am able to multi-task and now able to focus, concentrate on getting the work done. Now, at times, I am so totally focused, that I forget what time it is! I guess those meds really work!

 I am keeping up with my training as best as I can. I use to make excuses saying I am too tired and just go home and sit there. Now, I really tried to do something even if it is only 30 mins. I got in my training and I got in to do some weight lifting and circuit and bootcamp classes. I got 2 runs in. It sounds like I am doing too much but I have to to keep busy or I get bored easily.

Today, Sunday, we did a major food shopping which means I got new food to create with. My theme once again is to attempt to cook foods without the use of oil sugar and salt and utilize seasonings and condiments to flavor the food.  Also, I am trying to create foods that my trainer can eat for her training. If she eats it , then it is trainer approved and it is clean eating is the way I see it! Last week was a difficult challenge but I took it on because I love to cook - it is where I can totally hyperfocus.

Last week, I made: Quinoa; Asparagus; Keta Wild Caught Salmon; Baked wild caught Carribean snapper; stuffed mushrooms.

This week's menu, I made - Flounder with lemon tahini garlic sauce topped with roasted pine nuts; chicken breasts marinade in shallots, garlic, lemon juice, parsley, no fat greek yogurt; asparagus steamed and seasoned with ginger, black pepper, asian seasoning, and sesame seeds;  roasted brussells sprouts; sweet potatoes; black rice.

Flounder: I laid pieces of flounder on parchment paper and put some chopped ginger and baked in the of oven. So texture is slightly dried which is I wanted so I can add the lemon tahini garlic sauce and roasted pine nuts.

Lemon tahini garlic sauce: Mix 1 cup tahini, 1 c warm water; 3-4 garlic cloves minced, 1-2 lemons - add all that together as simple as that. There is no added oils, and organic. Actually the tahini was pretty good over anything.

Roasted pine nuts: place pine nuts in a non stick pan and keep stirring until brown. There is enough oils in the nuts that it will not stick

Grilled Chicken Breasts: This was a 2 step process. Pounded the chicken breasts. Did a mixture of Greek No Fat yogurt, shallots, onions, garlic, pepper and lemon juice and allow it to marinade and tenderize.  I got my husband to grill.

Asparagus: Snap the stems off,steamed them with chicken broth. Add seasonings- rosemary, garlic, sesame seeds, pepper.

Roasted brussells sprouts with shitake mushrooms: Mix brussells sprouts, shitake mushrooms sliced, shallots sliced, garlic chopped, kiwi fruit, 1 c of broth, 5 tbsp of balsamic vinegar. Place on parchment paper and roasted in oven until sprouts are done.

Baked sweet potatoes: Wrapped the sweet potatoes in aluminum foil and bake until done. Take skin off and cut up and add cinnamon.

Black rice: 1 c of rice to 2 c water - cook in rice cooker.

Enjoy!

Sue

Back to my love of cooking and my goals for 2014

Happy New Year everyone. For the past few articles, I dedicate to the people who has helped with my journey and still helping. Without a family, or people or friends who care about you, I would not have gotten as far as I can. We all need someone!

My goal for 2014 is to reach my goal of getting stronger, leaner, staying healthy, and injury free and getting to a sustainable weight/size.

This is what I am going to do and I lay it out here so I am held accountable:

- Going to continue training with Jackie - I need her more than just training.
- Continue going to Arrichion Hot Yoga - get some yoga in - good for the body and mind
- Continue Sparta at Arrichion Hot Yoga - even if it is once a week - this is a humbling class, you realize what your strengths and weaknesses are.
- Make a real effort to get to Crossfit - I love the HIIT workouts and the methods of lifting - this is totally hard for me. I got weaknesses and mobility issues and I am working through them. I know I can do some of the exercise YET but will not give up. Coach John Prescott would be proud of me. I hope!

All the coaches at Crossfit have a special way of teaching and things I don't understand from one I can from the other. Or maybe, it is just me - I don't get it YET!

I like Coach Gus how he interprets and demonstrate the exercise and when we nod and say we understands. He says "Cool"

Coach Elaina I am totally inspired by her, she is small but strong as anything. I like to someday do the lifts without muscling and utilize good form like her.

Coach Kristen and Coach John K I have not in class with them too much but they are always there to forsee things are OK.

I realize at first I was afraid to ask, but if I don't, I won't know and as my mother would say "it is ok not to know and you realize you don't know" The danger is You think you know and  you don't know you don't know! Catchy huh?

Also I am getting back into running - since I've been laid up with that bone spur. I still have the bone spur but I will take it easy and start real slow. I've joined the Fleet Feet No Boundaries 5K program. This will motivate me to go out and run since I hate running period and running alone. Perfect!

I know lots of goals - but if I do not write them down and make it public - I need to be held accountable!

So now to talk about my love and hobby! I enjoy every Sunday afternoon of kitchen therapy. This is where I create dishes of different flavors and spices - some turn out real good and some so-so and some - hmmph.

 The last time I posted a picture of my Fried rice ala Sue on FB - so now I will attempt to write down the ingredients I use.

Most of my food intake is my basic macros of Complex Carbs, Protein and Fats - So I have been experimenting with cooking - using less oil, sugar and salt - This weekend, I've created recipes for
Keta wild caught salmon and Carribean snapper, stuffed mushrooms, asparagus and quinoa. I took on this challenge because it is a challenge and also to help my trainer out. Let's see if she approves

Update 1/14/2014 My trainer loved it. So I am not sure about quinoa but all the other foods are paleo friendly. So I updating this blog article with the ingredients, spices I use as best as I can.

I made the following food items that is shown here:
-baked keta salmon wild caught
-baked Carribean snapper wild caught
-stuffed Crimini brown mushrooms
- Asparagus
- quinoa

Quinoa - I used 1.5 c uncooked quinoa to 3c chicken broth - added shitake mushrooms, shallots, carrots- cooked in medium heat until broth is absorb - Homemade broth so no salt, sugar or oils

Stuffed mushrooms - I could not find portobella mushrooms so these were a little more work. I clean the mushrooms and remove and saved the stems. Chopped up the stems, added chooped kalamata olives, artichoke hearts, onions, mashed avocado, diced carrots, little mustard. This is the mixture I scoop on each of the mushrooms - Put on baking sheet, bake at 400 degrees until mushroom is softened.

Asparagus - Usually this one I stir fry with coconut oil and garlic. I left the oil out and heat the pan to very high, non stick works better, Added a little chicken broth, threw in diced garlic and let it brown and infused, Add the asparagus, toss to wet a little, Add broth,enough to cover half way, Put lid on and just let it steam - once the liquid is absorbed, asparagus should be done - if not ,  add little more broth and steam some more.
Finished the asparagus with sesame seeds, crushed red pepper, onion flakes, rosemary,

Baked Keta Salmon - This salmon contains less fat than other salmon so I know it will easily get too dry. So I soaked the salmon in almond milk overnight. Spices used - poultry seasoning, parsley, ginger powder, mint leaves, orange peel. I sprinkle this on top of the fish. I placed the fish in parachment paper, wrapped it and put in over at 350 degrees for 20 mins. It needs to be slow cook so to speak so it does not dry out.

Baked Carribean Snapper - I chopped up some shitake mushrooms, carrots, shallots. Put that on top of each piece of fish. Seasonings used are: black sesame seeds, minced ginger, scallions, minced garlic, rosemary, lemon juice. Also put in parchment paper and baked for 20 mins -

I may have forgotten some seasonings - Sorry, when I cook, I am in hyperfocus mode and I grab what I think should go.

Chicken Fried Rice


1 cup of raw rice makes 2 cups of cooked rice - I used brown rice this time - the trick is to cook the rice the night before and let it cool - otherwise attempting to cook hot cooked rice will result in very mushy rice dish. Also I use a little less water in cooking since you will be cooking and heating it again - better to be under cooked.

- cut up chicken breast or thighs your choice- I usually marinate with a little oil, salt , pepper or soy sauce and coat with corn starch - I semi cook it and leave it to the side. Otherwise, it will get dry and rubbery

- eggs - you can use eggs or eggbeaters, I usually make them into thin pancakes and then cut them in strips but you can just scrambled it and put to the side as well.

- peas and scallions- the scallions is essential to bringing out the flavor of the dish. Of course, you can add other vegetables as well.

- condiments used - soy sauce pr tamari or briggs aminos,oyster sauce - for taste and saltiness, dark soy sauce react with the salt since it is sweet and will carmelize the flavors, hot sauce if you like and sesame oil

The process - is to have a huge pan, wok, where you have room to toss all together.

- Un lump the rice
- Chicken and eggs should be ready
- peas should be thawed and scallions cut up

Heat up pan, then pour oil - if you don't - rice will stick to the pan and it will get too soft - Add rice, cook until warm -
make a little hold in the middle - add the chicken - toss until warm, then add peas, eggs,
add the condiments you like - then lastly add the scallions - toss - no need to cook the scallions - it will infused into the rice.
You can finish it off with sesame seeds