Cait's Plate: Pineapple Fried Quinoa

Caitlin Grams of Caitlin Lives Well, brings us delicious recipes inspired by her New Year’s Resolution “to make one new recipe a week”.  This week, Caitlin takes on makes her favorite Thai dish a healthy dish! We are huge fans of quinoa and can't wait to try out this recipe.

My favorite Thai dish is Pineapple Fried Rice, but there's a reason why I rarely order it - huge portions, white rice, fried tofu...nothing about it is healthy. So I decided to try to make my own healthy version, using my favorite grain, and it turned out surprisingly well! This dish is light yet hearty and full of protein, carbs and healthy fats. 

Pineapple Fried Quinoa with Tofu - adapted from this recipe

Ingredients:

1 cup quinoa, prepared according to package directions

1 head broccoli, roasted 

1 block extra firm tofu

2 tablespoons soy sauce

3 eggs

1 tbsp peanut oil

2 shallots, chopped 

2 cloves garlic, minced

1 cup pineapple, diced

1 tablespoon sesame seed oil 

1/4 cup cashews

While quinoa is cooking and broccoli is roasting, heat oil in pan and add shallots and garlic until heated through. Add eggs, cook and stir until scrambled. Remove  from heat. 

Press tofu to remove excess water and cut once crosswise, then into 1 inch squares lengthwise. Dip each piece into soy sauce to evenly coat and spread onto baking sheet. Bake at 350 degrees for 15 minutes or until edges begin to brown.

Toast cashews in small saucepan over high heat for 2-3 minutes until shiny. 

In a large serving bowl, toss quinoa, tofu, broccoli, pineapple and sesame seed oil. Top with cashews and enjoy! 

Wellness Wednesday: Top 5 Power Snacks

We asked Loni Markman, an Integrative Nutitrion Coach, what snacks she recommends to her busy, athletic clients. Check out her Top 5 Power Foods.

As runners, I am sure you are thrilled about the early Spring weather we are having here in NYC.  I bet this means you are spending more time out running more and looking for the right foods to help fuel your run. As an athlete, your approach to nutritional can mean the difference between peak performance and sub-optimal energy and recovery.  I am often asked which energy bars or protein shake is best for my workout. Well, my answer is usually none.  Turning to “power” snacks is essential but we have to make sure they are not packed with sugar and limited in nutrients. Below is a list of my top 5 power foods to help you run faster and further and ease the recovery process.

1.      Acai –  Acai (ah-sigh-ee) is a tiny berry that is found in the Brazilian rainforests and has been used for centuries as medicine with the local tribes. It became popular through martial arts and was brought to the states in 2000 by surfers who used it in Brazil to support their intense workouts. Recent studies have found that the Acai is one of the most powerful foods in the world. The acai berry packed with antioxidants, has a nearly perfect amino acid complex to support muscle contraction and ease joint pain, has healthy fats to help promote cardiovascular and digestive health plus it increases energy levels and speed up metabolism. Thus making it a nearly perfect food to support your running.

HOW TO EAT IT: You can have it for breakfast in an Acai Bowl or add it to your smoothies and drink it on the go.

2.      Quinoa -  We all know your need to increase your carbs for your runs but you certainly do not need to turn to pasta or processed carbs for your fuel. Enter in my favorite superfood for super energy, Quinoa (pronounced Keen-Wa). Quinoa is an ancient grain (it actually falls more into the greens family but that is for another blog post)  that originated in South America and brings to the table a gluten free complex carbohydrate that is packed with protein, fiber, iron, magnesium all essential nutrients for runners.

HOW TO EAT: Quinoa is quick and easy to make. You can enjoy it sweet for breakfast or as a savory side dish. Click here for some recipes. http://elementsoffit.com/recipes/quinoa/

3.      Green Smoothies – It’s just like a fruit smoothies but packed with the nutritional powerhouse that greens offer us. These easy to make or buy smoothies are a healthy alternative to all those energy drinks out there and can really make a difference to your recovery and performance.  Greens have more vitamin and minerals than any other food out there plus they contain chlorophyll, which helps promote and carry oxygen in the body.

HOW TO EAT: Green smoothies serve as a great mid-afternoon pick me up or breakfast. The basic recipe is 2 cups of greens, 2 cups of fruit and 2 cups of filtered water blended in the blender and enjoyed!

4.      Bananas – Now I know you probably already know this one but being that it is one of the easiest on the go grabs I had to include the potassium packed banana. They didn’t only make my top five because all that potassium helps prevent muscle cramps but they are super easy to digest and will give you the energy you need to sustain a good run.

5.      Coconut water -  As you know hydration is key when running and getting a good sweat and coconut water, not Gatorade,  should be your answer to replenish your electrolyte levels.  Coconut water is natural and not filled with sugars and artificial coloring and sweeteners like so many other electrolyte drinks on the market. Why should you love it? Because it is rich in 5 essential electrolytes, potassium, sodium, magnesium, calcium and phosphorus.  These electrolytes are critical to proper recovery after you run or workout, making coconut water one of the best runners’ recovery drinks available today

About Loni: 
Loni Markman is not your typical Nutrition Consultant! Loni has been working in the field of wellness for almost a decade, helping clients find nourishment and balance in their everyday lives. She focuses on self love, weight management, pre and post natal and general women’s health. She has a true passion for educating and inspiring others on their journey to better heath.

Loni holds a Masters Degree in Health, a Bachelors in Business, a Certification as a Holistic Health Counselor from the Institute of Integrative Nutrition, a Certification in the Psychology of Eating with Marc David, she holds a Certification from Power Pilates and has extensive studies in Emotional Freedom Technique. All of which she infuses into her integrative coaching with clients. You can learn more about Loni on her websites –www.elementsoffit.com and www.positivebodyprogram.com.

Cait's Plate: Tofu and Quinoa Stir Fry

Every other week, Caitlin Grams of Caitlin Lives Well, is bringing us delicious recipes inspired from her New Year’s Resolution “to make one new recipe a week”.  This week we learn about how to make a protein packed stir fry!

Tofu and Quinoa Stir Fry

So it's probably pretty clear by now that I love quinoa. It's super versatile and is so quick to make. In this dish I use it as a substitute for brown rice - it cooks faster than brown rice, plus the higher protein and fiber content and amino acids aren't too shabby. I'm a big fan of meals I can just throw together, and stir fry veggies are so easy. To up the veggie content of this dish I add roasted broccoli. 

Ingredients:

1 block tofu, extra firm, chopped into small squares

1 package stir fry vegetables

1 head broccoli, chopped

2 tbsp olive oil

1-2 tbsp vegetable oil

Salt and pepper to taste

1 cup quinoa

For the tofu dredge:

1/2 cup peanut flour

1/2 cup whole wheat flour

1 tsp ground ginger

1 tsp chilli powder

1 tsp salt

For the vegetables:

2 tbsp soy sauce

2 tbsp garlic

1 tbsp Sriracha

Coat the broccoli in the olive oil, salt and pepper and roast at 425 degrees for 10-15 minutes until it starts to brown. Remove from oven.

While the broccoli is roasting, prepare quinoa according to package directions. 

While quinoa is cooking, combine ingredients for tofu dredge in a ziplock bag. Toss tofu squares in dredge until coated. Heat 1/2 inch of vegetable oil over medium high heat (test how hot the oil is by sprinkling a pinch of the flour mixture into it to see if it sizzles). Add tofu to oil, being careful not to overcrowd the pan, and cook for 1-2 minutes per side, flipping halfway through. When browned remove from pan and set on a paper towel lined plate. 

Add a tablespoon of vegetable oil to a wo k or large pan over high heat. Add the stir fry vegetables and cook for about 4 minutes. When the veggies are almost done add the broccoli, soy sauce, garlic and sriracha and ginger powder. Toss and cook for an additional minute, then remove from heat.

Combine the quinoa, veggies and tofu and boom - deliciousness, in a bowl.

Cait's Plate: Mexican Quinoa Salad

While discussing running goals for 2012 with a friend and fellow runner, Caitlin Grams, Caitlin shared a wonderful 2012 resolution of her own, "To make one new recipe a week."   We loved this resolution so much that we asked if she was interested in choosing a recipe related to running & fitness every other week and share her experiences with us.   Fortunately for all of us, Caitlin loved the idea too and "Cait's Plate" was born.  Please enjoy the first story from Caitlin's cooking adventures this year and if you want to find out more about our dear, miss Caitlin (we highly recommend you do!), check out more of her stories at Caitlin Lives Well

Cait's Plate: Mexican Quinoa Salad

By Caitlin Grams 

Cooking is something that doesn't come naturally to me. When I'm following a recipe it generally goes pretty well, but when I'm trying to come up with something on my own I'm completely out of my comfort zone. This year I'm challenging myself to stretch my cooking muscles. I decided to set a goal of making one meal a week that is new to me - salads, veggie burgers and cereal for dinner don't count! Yikes.

As a runner and mostly vegetarian, I'm always looking for meals that are nutritious and have a good mix of non-animal protein and whole grains to get in some quality carbs. Quinoa is my go-to grain - it is not only high in protein, but is a complete protein, meaning that it has all 9 essential amino acids, including lysine (essential for tissue growth and repair) and riboflavin (necessary for energy production) - aka an athlete's best friend.  Black beans are a great source of protein and fiber, and the olive oil and avocado in this dish add healthy fats. I have almost zero patience, especially in the kitchen, so while I'm still learning I wanted to start with something simple and this salad could not be easier.

Mexican Quinoa Salad

Ingredients:

1 cup quinoa, rinsed and prepared according to package directions

1 can black beans, rinsed

1 can corn

1 red pepper, chopped

1 shallot, chopped

2-3 tablespoons fresh cilantro, chopped

1 avocado, chopped

Dressing:

1 lemon, juiced

1 tbsp olive oil

1 tbsp apple cider vinegar

1 tsp sriracha or hot sauce of your choice

salt and pepper to taste

Directions:  Cook quinoa according to package directions - I always toast it first for a few minutes until it starts turning brown. This gives it a nuttier flavor. After cooking the quinoa, let cool for a few minutes. Add black beans, corn, red pepper, shallot and cilantro. Mix ingredients together for the dressing and add to quinoa. That's it!

I made a huge batch of this and then had it for meals all week - it keeps really well. Plus you can mix it up, add in more peppers, serve it over greens as a salad, wrap it in a whole wheat tortilla as a burrito - go crazy!

Caitlin is a runner, yogi and SoulCycle addict from Seattle who, thanks to Hot Bird, has come to love crushing Harlem Hill repeats. She is an educator at lululemon Soho, a nutrition student, and blogs at Caitlin Lives Well.