Monthly Archives: February 2015
The Friday Five
3. I have a crush on my Nespresso Aeroccino Frother. It’s the only frother I’ve found that works with non-dairy milks.
4. Hysterical Flyers. Here are a few of my faves. Thanks Huffman for sharing these gems!!
5. This pretty much sums of what my runs have looked like over the last week.
Have a great Friday and Choose JOY!!!
Glazed Cauliflower ‘Wings’
These sweet, savory, and sticky poppers will be devoured by both vegetarians and meat-eaters. The balsamic vinegar reduced and got sticky and sweet and syrupy in the oven, with just a hint of garlic and rosemary.

Preheat your oven to 450 degrees and line a baking sheet with foil.
Cut the cauliflower into bite size florets. Whisk the flour and milk together.

Toss the florets in the batter to coat.

Place the cauliflower onto the baking sheet in a single layer and bake for 15-20 minutes.

While it’s baking prepare the glaze. Combine the balsamic vinegar, soy sauce, honey, garlic, rosemary, salt, and pepper.

Remove the cauliflower from the oven and drizzle the glaze over the cauliflower.

Bake for 5 minutes. Remove from oven and gently toss and flip the cauliflower making sure to coat with the glaze. Bake for an additional 5 minutes.

Ingredients:
For the glaze:
¼ cup balsamic vinegar
2 Tbsp soy sauce (or tamari for gluten free)
¼ cup honey (or agave or maple syrup for strict vegan)
1 clove garlic, crushed
1 tsp finely minced fresh rosemary
¼ tsp salt
a few grinds black pepper
optional: crushed red pepper flakes
For the cauliflower:
One large head cauliflower
3/4 cup flour (I used all purpose flour)
3/4 cup milk of choice (I used cashew milk)
Instructions:
For the glaze:
Combine all of the sauce ingredients in a bowl and whisk together. Set aside.
For the cauliflower:
Preheat your oven to 450°F, and spray a baking sheet with oil or cooking spray.
Cut the cauliflower into florets. The smaller they are, the faster they will cook and softer they will get.
Whisk together the flour and milk in a bowl.
Toss the cauliflower in the batter until thoroughly coated.
Arrange the cauliflower on the baking sheet in a single layer.
Bake for 15-20 minutes, or until slightly less done than you want them.
Remove from the oven and pour the sauce over the cauliflower.
Return to oven for another 5 minutes.
Remove from the oven and gently flip and toss the cauliflower in the sauce on the sheet to coat.
Return to the oven for another 5 minutes.
Recipes adapted from: Cupcakes & Kale Chips
Related Recipes:
Cauliflower Crust Cheese Sticks

Busted By the UPS Man!

Do you do Taco Tuesday in your house?
Do you set your treadmill at 1% incline? I have always used 1% as my base incline.
Do you have a favorite track distance? Least Favorite? We call the 800m the “Devil’s Distance”
#choosejoy
Brown Sugar Banana Bread
Banana bread is my favorite pre-race breakfast. This version is very traditional in the most wonderful way. It’s everything banana bread should be…packed with bananas (5 bananas!), brown sugar, vanilla, cinnamon, nutmeg, and chopped walnuts. To top it off, additional brown sugar and walnuts are sprinkled on top to add a sweet crunch. Now all you need is a cup of coffee!

In a large bowl combine flour, baking soda, salt, cinnamon, and nutmeg.

In another bowl, cream the butter and brown sugar.

Stir in the vanilla, eggs, and mashed bananas.


Pour the banana mixture into the flour mixture. Stir to combine and moisten. Do not over mix!

Fold in 1/2 cup chopped walnuts.

Pour the batter into your prepared pan and sprinkle the remaining brown sugar and walnuts on top.

Bake for 55-65 minutes until toothpick comes out clean. Cool in pan for 10 minutes, remove from pan, and finish cooling on a wire rack. Slice and enjoy!!!

Ingredients:
2 cups all-purpose flour
1 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon cinnamon
1/2 teaspoon ground nutmeg
1/2 cup butter
3/4 cup plus 3 Tablespoons brown sugar
1 teaspoon vanilla extract
2 eggs, beaten
2 1/3 cups mashed overripe bananas (roughly 4 or 5 bananas…I used 5)
1/2 cup plus 1/4 cup chopped walnuts (or nut of your choice)
**Notes:
Banana Bread is always better the next day, so bake it ahead of time if you have the opportunity.
Add more or less brown sugar depending on the sweetness of your bananas.
Optional ingredients: dried fruit, raisins, chocolate chips, toffee bits, butterscotch chips
Instructions:
Preheat oven to 350 degrees. Lightly grease a 9×5 inch loaf pan.
In a large bowl, combine flour, baking soda, salt, cinnamon, and nutmeg. In a separate bowl, cream together butter and 3/4 cup brown sugar. Stir in vanilla, eggs, and mashed bananas until well blended. Stir banana mixture into flour mixture; stir just to moisten. Fold in 1/2 cup chopped walnuts.
Pour batter into prepared loaf pan. Sprinkle remaining 3 Tablespoons brown sugar and 1/4 cup chopped walnuts over the top.
Bake in preheated oven for 55 to 65 minutes, until a toothpick inserted into center of the loaf comes out clean. Let bread cool in pan for 10 minutes, then turn out onto a wire rack.

235 and 93
I am finally back to my regular mileage, but this week’s runs have been far from normal. Our ice storm lasted a full week, so indoor running gave me lots of time to focus on my mental game!
Thursday:
11 treadmill miles. I was the first and only person in the gym (the roads were really bad). This was also my first two-a-day since my Achilles injury!

We weren’t able to run outside together, but a few of us were able to meet up for a BBC breakfast. My heart was so happy to see my friends!

After breakfast, Corrie and I went to Orange Theory Fitness. I logged some more treadmill miles, rowed, lifted, and did TRX.

My favorite part about OTF is that they monitor your heart rate and send you your results after class. (I promise I worked hard. It’s just really tough for runners to get our heart rate up!)

Jason’s favorite cuisine is Indian, so were really excited to try Chauhan Ale & Masala House. We LOVED it!

The roads were still thick ice, so more treadmill miles. Choose Joy shoes seemed like the appropriate reminder.

It may have been cold and icy, but I was craving a green smoothie from Daily Juice. “When You’re Healthy You’re Happy!!”

I was excited to find out that I’m a new FitFluential Ambassador!

Just in case there was any doubt, I am nuts! 13 miles. 235 laps. Indoor track. BOOM!


Big THANK YOU to Fleet Feet and Nike for my new race kit!!! I’m definitely not an exceptional runner and I often feel more like the team cheerleader (or mascot…ha!). I just really love to run. Either way, I feel blessed to be on a team with some incredible runners.

Sunday: National Margarita Day!

My first outdoor run in a week!!!! 18 miles with my incredible girlfriends!


My friend Shyla (she’s 2nd from the left in the above picture) surprised me with the sweetest Choose Joy gift!!!! Thank you, my friend:)

My long run was followed by a lazy Sunday afternoon…perfection.
I don’t always share my mileage totals, but this was the first week I felt back to my normal running numbers. I’m also proud of myself for running a lot of these on the treadmill!
Weekly Mileage Total: 93
Have you ever run on a tiny indoor track? How did it go? I didn’t hate it as much as I thought I would. Maybe it was because I had friends to talk to.
Did you celebrate Margarita Day?!!
Indian Food…yay or nay?
Peak and Pit? Peak: Reconnecting with my girlfriends to run this weekend after being trapped indoors from the ice storm. Pit: Not being able to get our cars up the driveway and into the garage all week. (They’re finally warm and cozy in our garage!!)
#choosejoy
Spinach Artichoke Quinoa Bake
If you’ve read my blog for very long, you know all about my love for quinoa. This recipe really steps it up a notch by combining a cheesy spinach artichoke dip, quinoa, and crunchy parmesan panko topping. (The crispy, golden edges are my favorite!)

Combine the rinsed quinoa and vegetable broth in a medium saucepan. Bring to a boil over medium heat. Boil for 5 minutes, reduce heat to low, and simmer for 15 minutes until broth is absorbed. Remove from heat and set aside.

In a large skillet, heat olive oil on medium-high heat. Add the onion and garlic. Saute for 5 minutes. Add the spinach.

It looks like too much, but it really cooks down.

Cook for 3 minutes and add the artichoke hearts, season with salt and pepper, and remove from heat. Set aside.

Add 3 Tablespoons of butter and flour to a medium saucepan over medium heat. Whisk continuously to form a paste. Whisk in the milk.

Continue to whisk while you turn up the heat to medium-high to bring to a boil. Stir in the cream cheese and 1/2 cup of the shredded mozzarella. Whisk until smooth.

Add the quinoa into the large skillet with the spinach mixture. Pour the cheese sauce over the top. The cheese sauce is kind of magical!

Stir well. Stir in the remaining 1 cup shredded mozzarella.

Pour mixture into the prepared baking pan. Top with feta cheese because you can’t have too much cheese!

Parmesan Panko Topping:
In a small bowl combine melted butter, Panko bread crumbs, and Parmesan cheese. Sprinkle over the quinoa bake.

Cover pan with foil and bake in a 350 degree oven for 20 minutes. Remove foil and bake for another 15-20 minutes until golden and bubbling. Serve and enjoy!


Ingredients:
1 1/2 cups uncooked quinoa, rinsed
3 cups vegetable broth or water
1 tablespoon olive oil
1/2 yellow onion, diced
3 cloves garlic, minced
10 oz fresh spinach leaves
2 cups chopped artichoke hearts (We use canned and drained artichoke hearts)
3 tablespoons butter
3 tablespoons all-purpose flour
1 1/2 cups milk of your choice (I used Cashew Milk)
3 oz cream cheese
1 1/2 cup shredded mozzarella cheese, divided
Dash of red pepper flakes
1/2 cup feta cheese
Salt and black pepper, to taste
For the Parmesan Panko Topping:
4 tablespoons melted butter
3/4 cup Panko bread crumbs
1/2 cup freshly grated Parmesan cheese
Instructions:
1. Preheat the oven to 350 degrees F. Grease a 9×13 baking dish with cooking spray and set aside.
2. Add quinoa and vegetable to a medium saucepan and bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and simmer for about 15 minutes, or until broth is absorbed. Remove from heat and fluff with a fork. Set aside.
3. In a large skillet, heat the olive oil over medium-high heat. Add the onion and garlic. Sauté until softened, about 5 minutes. Add spinach and cook until it shrinks down, about 3 minutes. Stir in the artichoke hearts. Season with salt and pepper, to taste. Turn off the heat and set aside.
4. In a medium saucepan add 3 tablespoons of butter and flour and heat over medium heat. Whisk continuously until a paste forms. Whisk in milk. Increase heat to medium/high and bring to a boil whisking the whole time. Stir in cream cheese and 1/2 cup of the shredded mozzarella cheese. Whisk until smooth.
5. Add the quinoa into the large skillet with the spinach and artichoke mixture. Pour the cheese sauce over the top and stir well. Stir in the remaining 1 cup of shredded mozzarella cheese. Pour mixture into prepared baking dish. Top with feta cheese.
6. To make the topping, combine melted butter, Panko bread crumbs, and Parmesan cheese in a small bowl. Sprinkle over the quinoa bake. Cover the pan with aluminum foil.
7. Bake for 20 minutes. Remove foil from pan. Cook for another 15-20 minutes, or until the quinoa bake top is golden brown and slightly bubbling.
Serve warm.

Recipe adapted from Two Peas and Their Pod
Related Recipes:
Black Bean and Quinoa Enchilada Bake
The Friday Five
1. Watch. The ice storm finally allowed us to finish the Sonic Highways series from HBO. The Foo Fighters travel to eight legendary studios in eight different cities across the United States of America to write and record their album. The cities are Chicago, Austin, Nashville, Los Angeles, Seattle, New Orleans, Washington, D.C., and New York. Each episode features interviews with artists who recorded at the respective studios.
2. Nosh. Umpqua Oats. My new favorite instant oatmeal when I’m in a hurry. It’s the first time I’ve liked instant oats.
3. Pray. Pope Francis’ Guide to Lent: What You Should Give Up This Year (Time)
4. Nosh. Carrot Cake Almond Coconut Butter from You Fresh Naturals. No words needed.
5. Laugh.
Happy Friday and Choose Joy!
Ice-Solated
The greater Nashville area has been hit with an ice storm.

I’m sure it’s humorous to our friends to the north, but we don’t have the salt or plows to handle snow. And, the thick ice is no joke. I’ll run in snow, but this ice is a no-go for me.

So, this week has been full of treadmill running and cabin fever! I really, really, really miss my run friends.
With an eminent storm, we stocked up…Costco jackpot! (Two of my favorites…Svelte Cappuccino Protein Shake and NuttZo)

Monday:
Treadmill, weights, and a green smoothie from Daily Juice (in the snow!)

I got out for a Starbucks and THEY WERE CLOSED! At least it gave me an excuse to leave the house.

Jason was making fun of my “baby pants” when we were doing laundry. Run tights are so small when you’re not wearing them!

For dinner, I made a Spinach Artichoke Quinoa Bake…so warm and hearty on a snow day! I’ll have the recipe posted shortly:)

Fat Tuesday!
Our track workout was cancelled, because it’s more like an ice skating rink. Nashvillians have literally been ice skating on the street!
Fleet Feet Nashville was celebrating their 13th Birthday, so I ran 13 treadmill miles to celebrate! I am loving my Saucony Zealots!

Some of my playlist for this run:
311- Down
Shakira- Empire
Miranda Lambert- Little Red Wagon
Rihanna- Hard
M.I.A.- Bad Girls
Kanye West/ JayZ- Who Gon Stop ME
Grace Potter- Paris
DJ Khaled- All I Do Is Win
Kanye West- Stronger
It became obvious that the ice wasn’t going anywhere, so they cancelled schools for the rest of the week. All of our restaurants are closed, too.
Fresh flowers are really helping to keep my spirits up!

I took Fat Tuesday very literally and ended the day with pizza and tiramisu.

Ash Wednesday:
10 treadmill miles and core work. (Operation work off the desserts!)

And The Perch opened back up!!! (My shadow looks like I’m 9 months pregnant…it was my giant handbag!)

All of the church’s were cancelling their Ash Wednesday services. Thankfully the Catholic church by my house was held a service!
Then my car got stuck in their parking lot:( A very kind gentleman got me back on the road:)


Lastly, my friend Lisa took this gorgeous picture!

Did you celebrate Fat Tuesday/ Mardi Gras?
How do you keep your spirits up in the winter? How do you fight the winter blues?
What’s the longest distance you’ve ever run on the treadmill? 17 Miles for me.
Do you prefer TV or music for treadmill runs? Music for me!
Apple and Almond Butter Baked Oatmeal
This is my new favorite oatmeal and that says a lot from me. You must make it. Seriously. Apples and almond butter go perfectly together. Then you add cinnamon, nutmeg, and brown sugar and it’s like an apple pie. It’s also a great recipe to make ahead and reheat as needed.
Let’s do this! (The recipe calls for one egg…it forgot to show up for the picture. Sorry.)

In a large bowl, mix together the oats, brown sugar, salt, baking powder, cinnamon, and nutmeg.

In another bowl, whisk together the milk, egg, applesauce, and vanilla.


Pour the liquid mixture over the oat mixture. Stir to combine.

Add the almond butter and stir to combine.

Add the apples and almonds and stir again.


Pour into prepared pan and bake for 30-35 minutes in a 350 degree oven until golden.



Ingredients:
2 cups old fashioned oats (can use gluten-free oats)
1/4 cup light brown sugar
1/2 teaspoon salt
1 teaspoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon nutmeg
1 3/4 cups cashew milk (or milk of your choice)
1 large egg
3 tablespoons cinnamon applesauce
1 teaspoon vanilla extract
1/2 cup creamy all-natural almond butter (or nut butter of your choice)
1/2 cup sliced almonds
2 cups diced apples (I leave the skin on)
Instructions:
1. Preheat the oven to 350 degrees F. Grease an 8 x 8 square baking dish and set aside.
2. In a large bowl, mix together the oats, brown sugar, baking powder, salt, cinnamon, and nutmeg. Set aside.
3. In another small bowl, whisk together the milk, egg, applesauce, and vanilla extract.
4. Pour the liquid mixture over the oat mixture and stir to combine. Stir in the peanut butter and mix until combined. Add the apples and almond; stir again. Pour mixture into prepared pan.
5. Bake for 30-35 minutes or until the top is golden and oatmeal is set. Let cool for 5 minutes and serve warm.
Note-this baked oatmeal is great reheated in the microwave. We like to make a pan and eat it throughout the week. This recipe can easily be doubled for a 9 x 13 pan. Use gluten-free oats to make this recipe gluten-free. You can serve with brown sugar, an extra splash of milk, cinnamon, or raisins if desired!
Recipe adapted from: Two Peas and Their Pod
Related Recipes:
Blueberry Baked Steel Cut Oats






























































