CURRIED LENTILS WITH BUTTERNUT SQUASH

CURRIED LENTILS WITH BUTTERNUT SQUASH

Published 09/10/2007 Runner's World Magazine
1 cup dry lentils

1 small butternut squash
1 tablespoon olive oil
1 tablespoon curry powder
1 teaspoon grated gingerroot
1 teaspoon chili powder
Salt and pepper to taste
1/4 cup shredded coconut (optional)

Spray a two-quart baking dish with cooking spray and set aside. Pour the lentils into a deep pot and cover with cold water. Bring the water to a boil, reduce the heat, and add raw chunks of the squash (go ahead and leave the skin on to add nutrients and texture to the dish). Simmer until the squash is soft (about one hour). Remove the pot from the heat, drain, and set aside. With tongs, pull out the chunks of squash and mash them roughly, skins and all, with a fork, ricer, or potato masher.

Preheat the oven to 400°F. In a large bowl, mix the drained cooked lentils and mashed squash with the olive oil and all the spices (including the salt and pepper). Spoon the mixture into the baking dish. At this point, you can cover the dish and refrigerate it for a few hours or even overnight. When you're ready, bake until piping hot, which will be about 20 minutes if you're putting it into the oven right after mixing it or 25 to 30 minutes if it's been refrigerated. Serve warm, garnished with shredded coconut if you like and with a serving of wild greens, such as blanched chard. Serves two as a hearty main dish or four as a side dish.

Calories: 530
Protein: 32 g
Carbs: 94 g
Fat: 8 g

Tuna Tarragon Pasta Salad

TUNA TARRAGON (Pasta) SALAD from Souplantation
5 cups small shell pasta
1 1/4 cups penne pasta
1 cup spinach fettuccine pasta, in 3" lengths
2 tablespoons canola oil
2 cans tuna (6 ounces each) with liquid
2 cups sweet pickle juice
1 3/4 cups mayonnaise
1 1/2 cups diced sweet pickle (1/8 inch dice)
1 cup diced celery (1/8 inch dice)
1/2 cup sour cream
1 1/2 tablespoons dry tarragon leaves
1 teaspoon table salt
1/2 teaspoon white pepper

For pasta: In a pot, bring water to a full boil. Add pasta and cook for approximately 10 minutes in boiling water until al dente (soft, but still firm). Immediately strain pasta and flash-cool in cold water. Drain water completely. Coat pasta with oil (or cooking spray) to prevent sticking. Set aside.

For tuna and dressing: Place tuna in a container and break down into small pieces. Add the remaining ingredients and thoroughly whisk to combine.

Assemble salad: Combine dressing and cooked pasta and thoroughly mix. Allow salad to marinate for 8 hours. Season to taste with salt, pepper or sweet pickle juice.

Yields about 12 cups.

Mushroom Risotto

Mushroom Risotto
from AllRecipes.com
Ingredients:
6 cups chicken broth, divided
3 tablespoons olive oil, divided
1 pound portobello mushrooms, thinly sliced
1 pound white mushrooms, thinly sliced
2 shallots, diced
1 1/2 cups Arborio rice
1/2 cup dry white wine
sea salt to taste
freshly ground black pepper to taste
3 tablespoons finely chopped chives
4 tablespoons butter
1/3 cup freshly grated Parmesan cheese

Directions:

1. In a saucepan, warm the broth over low heat.
2. Warm 2 tablespoons olive oil in a large saucepan over medium-high heat. Stir in the mushrooms, and cook until soft, about 3 minutes. Remove mushrooms and their liquid, and set aside.
3. Add 1 tablespoon olive oil to skillet, and stir in the shallots. Cook 1 minute. Add rice, stirring to coat with oil, about 2 minutes. When the rice has taken on a pale, golden color, pour in wine, stirring constantly until the wine is fully absorbed. Add 1/2 cup broth to the rice, and stir until the broth is absorbed. Continue adding broth 1/2 cup at a time, stirring continuously, until the liquid is absorbed and the rice is al dente, about 15 to 20 minutes.
4. Remove from heat, and stir in mushrooms with their liquid, butter, chives, and parmesan. Season with salt and pepper to taste.

"Authentic Italian-style risotto cooked the slow and painful way, but oh so worth it. Complements grilled meats and chicken dishes very well. Check the rice by biting into it. It should be slightly al dente (or resist slightly to the tooth but not be hard in the center)."

Review...Please do cut the mushrooms in half, I think it was a typo when it was first entered, but you can use any amount of mushroom you desire! Feel free to also adjust the wine to your preference. You can also try different variations to make this a main dish, peas & prociutto, shrimp and asparagus, chicken and mushroom, saffron & seafood... whatever you desire for the last mix in (cooked meat of course)! Optionally, you can add some tarragon to this and add more broth if you like it "soupy". It's fantastic!

Portobello Mushroom "Burgers"

Portobello Mushroom "Burgers"
submitted by: Bob Cody
http://allrecipes.com/Recipe/Portobello-Mushroom-Burgers/Detail.aspx

INGREDIENTS:

4 portobello mushroom caps
1/4 cup balsamic vinegar
2 tablespoons olive oil
1 teaspoon dried basil
1 teaspoon dried oregano
1 tablespoon minced garlic
salt and pepper to taste
4 (1 ounce) slices provolone cheese

DIRECTIONS:

1. Remove stems and place the mushroom caps, smooth side up, in a shallow dish. In a small bowl, whisk together vinegar, oil, basil, oregano, garlic, salt, and pepper. Pour over the mushrooms. Let stand at room temperature for 15 minutes or so, turning twice.
2. Preheat grill for medium-high heat. Brush grate clean.
3. Brush grate with oil-soaked folded paper towel. Place mushrooms on the grill, smooth side up, reserving marinade for basting. Grill for 5 to 8 minutes on each side, or until tender. Brush with marinade frequently. Top with cheese during the last 2 minutes of grilling.

Potato Lasagna

POTATO LASAGNA
A delicious new spin on vegetarian lasagna with potatoes and tofu.By Liz Applegate Ph.D.
PUBLISHED 07/03/2003, Runner's World Magazine
Ingredients:
6 medium potatoes
2 lbs firm tofu
1/3 cup lemon juice
1 tbsp honey
1 Tsp salt
2 tbsp olive oil
4 tsp dried basil
1 tsp garlic powder
1 qt light spaghetti sauce
1 cup shredded, part-skim mozzarella cheese
Directions:
Boil, steam or microwave potatoes until tender. Chill for at least 30 minutes.
In a large bowl, mash tofu with a fork or potato masher. Add lemon juice, honey, salt, oil, basil and garlic powder. Combine thoroughly and set aside. When you're ready to assemble the lasagna, peel and slice potatoes.
In a 9x13-inch pan, spread a thin layer of sauce. Layer half the sliced potatoes on top, then spread half of the tofu mixture over the potatoes, then half the remaining spaghetti sauce onto the tofu. Repeat this layering process with the remaining potatoes, tofu and sauce, then sprinkle mozzarella on top.
Bake in the oven at 350 degrees for 45 to 50 minutes. Let stand 10 minutes before serving. Serves 12.Per serving: 251 calories; 25.8 g carb; 17.3 g protein; 10.4 g fat (35% of total calories); 511 mg sodium; 2.7 g dietary fiber.

Potato Frittata

POTATO FRITTATA
This delicious post-run meal will replace those lost carbs and fuel you up for your next run.
PUBLISHED 08/02/2007 Runner World Magazine
1/4 cup onion, chopped
1/4 cup red bell pepper, chopped
1/4 teaspoon dried thyme
1 baked russet potato, peeled, cut into 1/4-inch-thick slices, lengthwise
1/2 teaspoon salt
1/4 teaspoon black pepper
3 eggs
3 egg whites
2 tablespoons grated Parmesan cheese
Coat a nine-inch nonstick skillet with cooking spray. Heat pan, then add onion, pepper, and thyme to pan and cook over medium heat until vegetables are softened, about five minutes. Add sliced potato, salt, and pepper, and cook until heated, about two minutes. Whisk together eggs and whites, and pour evenly over potato mixture. Reduce heat to medium-low. Cook (without stirring) until eggs are set, about 15 minutes. If desired, place the pan under the broiler for a minute or two to crisp the top of the frittata (be sure your pan is oven-safe). Top with grated Parmesan.
Serves four.
Calories: 130, Fat: 4 g, Protein: 10 g, Carbs: 14 g, vitamin c: 40% Daily Value
Optional: mushrooms

Perfect Latkes

From Sunset Magazine, December 2004
The goal: pancakes that are light and crisp, not heavy or soggy. The trick is to soak the shredded potatoes to remove some of the starch (and keep them from changing color). Choose a Yukon Gold potato over a russet and your cake is extra creamy on the inside.

2 lbs Yukon Gold or russet potatoes, peeled and rinsed
1 onion ~(8 oz.), peeled
2 eggs, beaten
3 T potato starch or all-purpose flour
1/2 t salt
~ 2 c vegetable oil

1. Using a food processor or grater, shred potatoes, transferring shredded potatoes to a bowl of water. Let stand at least 30 min.
2. Drain potato. With hands, squeeze excess water from a large handful and pile into clean dish towel. Enclose potatoes tightly in towel and twist it to wring out remaining moisture. Repeat to dry all potatoes.
3. Shred onions and drain. in dry bowl combine dry potatoes and onions. Add eggs, flour, and salt and mix well.
4. Pour oil into a fry pan with high sides to a depth of up to 1/2". Heat over medium-high heat. When surface of oil ripples slightly, shape ~1/3 cup of potato mixture into 1/2" thick cakes with hands and and place in hot oil. Don't crowd pancakes. Cook until edges of pancakes are crisp and well browned and undersides are golden brown. (Check after ~3 minutes.) Turn and cook until remaining sides are golden brown. Transfer to a paper towels to drain. Keep warm in a 200 degree oven while you cook the remaining pancakes.
5. Serve hot with applesauce, sour cream, or other accompaniments.

Baked Beef Brisket

1 beef brisket (~4-5 lbs.)
1 bottle bbq sauce (or make your own)
water (or beer)
1 envelope lipton onion soup mix OR
salt to taste,
1 t. pepper,
1 t. garlic powder, and
1 T. instant minced onions

1. Preheat oven to 325°f. Sprinkle both sides with dry ingredients. Place meat in pan and top meat with as much bbq sauce as needed to thoroughly cover the meat. If sauce is thick, dilute a little with water.
2. Cook covered with foil at 325°f. The recipe says allow 1 hour per pound but I question this formula. I think it depends more on how thick it is, not how many pounds it is. I would allow at least 3 1/2 hours for a 4 or more pounder. If you have an instant read thermometer I'd use it. The finished temp should be at least 195°f. and preferably 204°. Check after about 3 hours to make sure the thinned sauce hasn't boiled away. Add more if needed.
3. Slice and serve with leftover bbq sauce and/or sauce from pan. I find it easiest to slice the meat with an electric knife. (Thinner is better.)

Coconut-Almond Energy Bars

Great as a pre-workout snack! From Runner's World Magazine (~2009) 2 c. rolled oats 1 c unsweetened coconut 1/2 c dates (or raisins) 1/2 c raw almonds 1/2 c sesame seeds 1/2 c sunflower seeds 1/2 c cashews 1 1/2 c tahini (or natural peanut butter) 1 c honey 1 t vanilla

1. Combine rolled oats, one cup unsweetened coconut, dates (or raisins), raw almonds, sesame seeds, sunflower seeds, and cashews.
2. Mix 1 1/2 cups tahini (or natural peanut butter) with one cup honey and one teaspoon vanilla. Microwave for one minute.
3. Combine wet and dry ingredients. On a greased baking sheet, spread mixture into a one-inch-high rectangle. Bake at 350° F for 15 minutes and cut into 12 bars.

This recipe for energy bars, adapted from The Bakery in New Paltz, New York, has powered runners, bikers, and climbers for nearly 30 years. The dates and honey provide quick carbs, while the nuts are high in healthy fats, which help sustain energy levels. "People doing the fat-free thing often find they're hungry all the time," says Cooke. The oats keep cholesterol in check, and research shows "the fiber in oats may offset the risk of upper-respiratory infections, which are common in runners," says Dikos.