Update (Where I've Been) and some Pearl Barley Salad

Wow, long time no write!

I am so sorry about the almost month-long hiatus. I could give you a detailed list of exactly why I've been lacking in my normal weekly updates, but none of you really want to hear about that! Instead, I'll give you a fun little story: I've been working on a student-body political campaign for the last two weeks.

And guess what?

WE WON!!

So all of the sweat (literally), tears (literally), and blood (ok, maybe just a little of this one) were completely and totally worth it. But helping to run a campaign, even if I was just volunteer coordinator, really sucked up a ton of my time. My eating bills this month skyrocketed, because I was on a tight schedule that left no room for actually making food. I would get up at 5AM, bustle around getting all the campaign stuff ready, be on campus by 7, have classes and work from 8-4, go to campaign meetings from 4-6, and then head to the nearest coffee shop and do all my actual school work until about 1AM. Rinse and repeat.

Needless to say, I ate a lot of pre-made food. Even in Fort Collins, which is super granola and all about fresh/local, I felt so weighed down after about the first week. There's something about making a huge plate of vegetables at home, the way you like it, that is immensely more satisfying than scarfing down a bagel or even a pre-made salad. It just tastes better and lighter and all-around more fantastic.

Today is the first day I've really been able to sit back and get all of my daily routines and chores back on schedule. I ran a 5k this morning with a close friend called The Flying Pig, which was great, and then I came home and cleaned everything (I just get in these obsessive moods sometimes where I have to clean?? Does anyone else experience this?? The kind of mood where I-have-to-clean-before-I-can-even-think-of-anything-else?).

And then I cooked for the first time in two weeks.

When I was looking in my fridge I was trying to figure out what the heck I could do with all the random (almost dying) vegetables, and so I naturally moved to the pantry. The Pearl Barley was found, and voila. Introducing a chilled pearl barley salad with tons of vegetables.

This is totally customizable, y'all. It's wonderful. You can throw in whatever vegetables you like. Personally, I always have mushrooms, carrots, and spinach on hand, and then I grabbed some frozen peas in to add a tiny bit of a pop and some more beautiful green color. When I tasted it initially, it was lacking some salt and zing, so to make it more interesting I added feta cheese and lemon juice (which, I admit, it my go-to. If something isn't perfect, cheese and lemon juice usually fix it). The pearl barley adds some awesome texture. It's so close to being like rice but with a bit more substance, almost chewy but no exactly?

Words are hard.

But yes, feel free to mix it up in any way you want. I made enough to last me the whole week, which is awesome because HOMEMADE FOOD. I've been missing it. Cooking and I used to be tight, but the past two weeks strained our relationship. So, clearly, I just need to make all the delicious things that way we can be friends again.

That's how it works, right?

Chilled Pearl Barley and Vegetable Salad
Serves 6

Ingredients:

• 5 large carrots, sliced into rounds
• 12 ounces baby bella mushrooms, sliced in half
• 1 cup frozen peas, thawed
• 1 cup cooked pearl barley
• 1 cup spinach, chopped
• juice of one lemon
• 1/2tsp salt
• 1/2tsp pepper
• 1/2c. reduced fat feta cheese

Instructions:

1. Steam the carrots and mushrooms, either by microwaving them with 1 tablespoon of water for approximately five minutes or bringing them to a simmer in a large pot with 1/4cup water and then removing from heat and sitting, covered, for ten minutes. (Or until tender).
2. Meanwhile, combine the peas, barley, and spinach. Add the steamed vegetables, and immediately squeeze the lemon juice over the mixture. Sprinkle with salt and pepper. Move to the fridge and allow to chill for at least thirty minutes.
3. Before serving, sprinkle with feta cheese. 

Nutrition Information:
Sodium: 383mg
Total Fat: 2g
        Saturated: 1g
        Trans: 0g
Sugar: 5g
Protein: 10g
Calories: 198

Citrus Rainbow Vegetable Salad

Traveling as a vegetarian (or vegan) can be hard.

I've spent too many airport visits desperately trying to find a sandwich without meat or scarfing down a dry muffin in an attempt to fill my rumbling stomach before a flight. Don't even get me started on road trips, which I've done both as a vegetarian and omnivore (years ago). Let me tell you, omnivoring (is that even a word? It is now) was waaaaay easier. More restaurants are thankfully trying to be more vegetarian-friendly, but I can't even imagine the pain that my vegan friends experience when attempting to get delicious food without having to travel down a back-country road to find a fruit cup.

Basically, I've given up buying things in the air or on the road at this point, and just bring my own. I brown-bag it, if you will. There are a few recipes that are super easy for me to transport and are equally as easy to prepare, since cooking is the last thing I want to be doing on the night before a trip. I can barely manage to remember to pack my toothbrush and deodorant, yet alone make something time-consuming in the same period.

I'm traveling to Arizona at 4AM tomorrow (or, I guess, it will be today by the time I post this on Monday), and I planned ahead. One trip to Whole Foods (yes, I am that person, but how can you blame me? Whole Foods is so cozy and everyone is so granola, plus there are so many kinds of cheese) and I was all set. Because I've found that the one go-to thing that I can pack on a consistent basis without messing it up is roasted vegetables.

You can use whatever combination of vegetables that you like, but I personally enjoy basically eating a rainbow and because of that like to pack in as many colors as possible. Add a touch of salt and pepper, plus some lemon juice, and a roasted vegetable salad works as the perfect pick-me-up. Because, being realistic here, we all know that traveling on a plane or driving for hours in a car isn't always the most invigorating experience. Citrus makes me feel way more refreshed and awake, which helps make the trip just a tad more bearable. Plus this travels so well and can be eaten with fingers if necessary.

It's happened.

Don't judge.

Citrus Rainbow Vegetable Salad
Serves 8 sides, or 4 mains

Ingredients:

• 1 large head broccoli, florets only, cut into bite-sized pieces
• 1 small head purple cauliflower, florets only, cut into bite-sized pieces
• 1 small head orange cauliflower, florets only, cut into bite-sized pieces
• 2 tablespoon olive oil, divided
• Cooking spray
• 1 large yellow onion, sliced into 1/4-inch half-ringlets
• 1 green bell pepper, seeded and quartered
• 5 carrots, sliced into rounds (approximately 1.5cups) 
• 1 cup chopped fresh kale
• 7 cloves garlic, whole but peeled
• 1 large shallot, sliced into 1/4-inch half-ringlets
• Juice of one lemon
• 1/4t salt
• 1/2t pepper

Instructions:

1. Preheat oven to 375F.
2. Meanwhile, combine broccoli, both cauliflower, and one tablespoon of olive oil in a large bowl. Toss to coat the vegetables with oil. Spray a large baking sheet with cooking spray, and dump vegetable mix onto the sheet. Spread into an even, single layer.
3. Repeat step 2 with the onion, bell pepper, kale, garlic, shallot, and remaining one tablespoon oil. Spray a medium baking sheet with cooking spray, and dump second vegetable mix onto the sheet. Spread into an even. single layer.
4. Put both trays in the oven. Cook vegetable mixture number 2 for approximately 15-20 minutes, and vegetable mixture number one for 25-30 minutes, or until tender. 
5. Remove from oven and immediately transfer both mixtures into the same heat-proof bowl. Pour lemon juice over the vegetable mix, and sprinkle with salt and pepper. Toss to coat. Best served semi-warm or cool, and can be stored for up to five days in the fridge.

Tofu Noodle Soup with Ginger and Scallions

I've caught the cold that's going around!

I'm such a Type A personality that having a cold drives me insane. I rarely get sick, and when I do it tends to be the every-waking-hour-is-miserable-so-I'll-sleep-for-twenty-of-them kind of sick. That lack of productivity drives me crazy, because I always like to be working on things. Instead, I sleep. All. The. Time. Which leads to some weird dreams, for sure, but also means that I can't study for the two tests I have next week or write that five page essay for SOC333 Gender in Society...

Eeep!

What I can do, though, is throw some broth noodles, tofu, and ginger into a pot and make some soup. I really thrive on simple recipes when I'm sick because a) as stated, I'm a hot mess and b)eating yogurt and oatmeal for every meal gets real boring, real fast. Strong flavors tend to be best when you have something like a cold, so I usually have a lot of ginger or peppermint (or, let's be honest, Nutella, because that stuff is so sweet and hits every single one of my cravings when I am sick).  This soup has ginger and a mild vegetable broth base, and it feels so good on your throat if you're sick. To make sure that nutritional needs are still met, I used no-sodium vegetable broth and added in some tofu to get a decent amount of protein and a touch of iron.

Plus, it has noddles. Who doesn't love noodles?

Tofu Noodle Soup with Ginger and Scallions

Serves 2             Serving Size: about 2c. soup or so
 

Ingredients:

• 4c. vegetable broth, no salt added
• 3oz whole grain linguini
• 1 inch fresh ginger, peeled and cut into 4 pieces
• 3/4c. extra firm cubed tofu (about 5oz pressed tofu)
• 2/3c. sliced scallions (green onions)
• 1/8tsp pepper
• 1/8tsp garlic powder

Instructions:

1. Bring the broth to a boil in a medium pot. 
2. Add in the linguini, ginger, and tofu, and cook for as long as pasta takes (mine took 8 minutes). When the pasta is about two minutes from being done, add in the scallions, pepper, and garlic powder.
3. Remove from heat and allow to sit for 5 minutes (can also sit overnight-- delish!). Remove ginger pieces, and ladle soup into two bowls. Enjoy! 

Nutrition Information:
Sodium: 72mg
Total Fat: 6g
     Saturated: 1g
     Trans: 0g
Sugar: 4g
Protein: 15g
Calories: 270

Pesto Pasta Salad

I think you all can guess by now that I love pasta with pesto.

There is just something about pesto that is making me obsessed right now. I don't know if it has to do with the color, the taste (duh), or maybe even it being the last weeks of summer (eek! I don't want the nice weather to go away-- let's hope CO actually has a fall this year instead of skipping right into winter). But I'm loving it. In June I made the Pesto Pasta with Haricot Vers and Tomatoes, and I haven't had it in anything but sandwiches and spaghetti squash since then. That means months without pesto pasta! I had to remedy that ail somehow.

A house without pesto is no house at all.

Ok, maybe that was a bit dramatic. But c'mon. Pesto is delicious. I like making homemade using broccoli and basil (subtract some sodium in your daily count, add some iron into the mix, plus create a twist with a beautiful texture that isn't watery like some store-bought versions), but if you are in a rush then you can grab some from the store (high quality, mind you. Not every pesto is created equal!). Then throw a ton of stuff together with some ravioli and make pasta salad!

Ok?

Ok.

Seriously, though. I have a really simple equation for this dish. Pesto+Pasta+Whatever Leftover Veggies/Cheese/Anything You Have = Pure Delish. (Yes, I did just say "Delish." Because apparently it's hip now. I'm behind the trend.) My roommate and I looked in our fridge, looked at each other, shrugged, and threw this recipe together. It is so customizable, and you can make it into your favorite dish ever by combining all your favorite veggies and add-ons.

Example: pesto+pasta+arugula+zucchini+olives+mozzarella+tomato+cilantro= bright and fresh
                Pesto+pasta+kale+Parmesan= simple, spiced and salty
                Pesto+pasta+ mushrooms+corn+chiptole= wild and savory, with a burn!
Etc, etc.

The dish below combines cucumber, tomatoes, mozzarella, spring mix, and tofu. I personally prefer it chilled, but hot can also be done.

Pesto Pasta Salad
Serves 6

Ingredients:

• 9 oz fresh cheese tortellini
• 1/3c. pesto (homemade or store-bought)
• 1 cucumber, diced
• 10 oz cherry tomatoes, halved
• 3 oz mozzarella cheese, cubed
• 2c. packed spring mix, roughly chopped
• 1/2c. diced tofu
• 1t thyme
• 1/2t pepper
• 1/4t salt (if using homemade)

Instructions:

1. Cook pasta according to manufacturer's instructions. Drain; let cool. Mix with pesto.
2. Add in rest of the ingredients and mix well to combine. Serve chilled.

Nutrition Information:
Sodium: 703mg (less if you use homemade version)
Total Fat: 18g
     Saturated: 7g
     Mono: 3g
     Trans: 0g
Sugar: 4g
Protein: 23g
Calories: 498

Curried Spaghetti Squash with Mushrooms and Feta

Ah, Spaghetti Squash. The current superstar of the craze for no-carb, pro-squash maddness, this little (actually, quite big) squash has been making the rounds in recipes for years. I remember discovering it two years ago when I had my first blog, and having no idea what to think of it. On the one hand, I'm a huge fan of foods that get people to try new things and to rethink what they are eating. On the other hand, anything that is touted as a "cure" for anything or a "superfood" (yeah, guys, those don't exist as far as scientific R.D. data is concerned-- sorry!) makes me cautious. Is Spaghetti Squash the answer to all your problems? No. Should you still try it, and enjoy the slightly sweet nuttiness and smooth texture that it provides? Yes.

Spaghetti Squash recipes featured on this blog are not encouraging a low-carb or no-carb lifestyle. Carbohydrates are necessary for things like, oh, breathing and oxygen use. So having an intake of carbs every day is important and smart. But I do like to use Spaghetti Squash because it adds subtle undertones of walnut into any dish and acts very well as a canvas to paint other flavors on. This recipe is one of my favorites, actually, because it brings in mushrooms (which I adore) and green curry paste. If you've never had GCP before, it has citrus notes and a slight spice that pairs wonderfully with the sweetness of spaghetti squash. (I'm also a feta addict, so adding that in here was a no-brainer for me.)

This can honestly be a main or a side. It has a low calorie count, which makes me want to put it as a side, but it is also a substantial amount of food. I would say that if you serve it as a main, add some grilled vegetables on the side and maybe a protein of some sort on top (tofu, tempeh, etc). As a side, it is good to go!

Curried Spaghetti Squash with Mushrooms and Feta

Serves 4 

Ingredients:

• 4c. sliced white button mushrooms
• 2tsp extra virgin olive oil
• 4c. cooked "forked" spaghetti squash
• 3/4 to 1tbl green curry paste (depends on how strong you want it-- I always use 1tbl)
• 1/4c. water
• 1/2c. reduced fat crumbled feta cheese

Instructions:

1. Coat a medium pan with oil, and heat over medium-low heat. Add in the mushrooms and saute until tender, about 5 minutes. Remove from heat and set aside.
2. Combine the green curry paste and water, mixing until a smooth and relatively thin sauce forms. Pour the sauce over the spaghetti squash, tossing to coat.
3. Place 1c. of the spaghetti squash into each of four bowls; top each with 1/4 of the mushrooms and 2tbl feta.

Nutrition Information:
Sodium: 370mg
Total Fat: 5g
      Saturated: 2g
      Trans: 0g
Sugar: 6g
Protein: 8g
Calories: 119

Smoky Vegan Sweet Potato-Avocado Veggie Burgers

Back from camping!

My dad and I went for a two-day hike up in Sierra Nevada range, near a place called Lake Sylvia. Did you know that the entire range is granite? We passed by a ton of it, and it's a geographical feature that I have very rarely seen before this point (I came from Arizona, where our mountains were covered with both pine trees and cacti-- we didn't have the plants that are here in CA, and most of our landscape consisted of pine needles on dirt or maybe some red rocks, if you happened to be down in Sedona). There were also a ton of marmots and birds, and we saw two snakes that were just gorgeous. There were some bumps: it was wicked cold that night and the trail was pretty much all uphill, but I had an amazing time nonetheless. Being on the trail makes it easy to leave your worries about anything behind.

Isn't that just beautiful? It's amazing how a drive and about five miles of hiking can bring you to such beautiful places. That's something that I really love about nature, as I feel like it provides these moments of zen that really are a break from the chaos of my busy schedule. The only places I have ever felt truly spiritual, as if my soul is being touched by something, are in nature and when looking at art. There is nowhere else I would rather be than in nature and the mountains, and no other person who I could cherish it with more than my father. (I know, I'm a sappy person who waxes poetic in an obnoxiously stereotypical way. Stick with me, the food part is coming soon).




Naturally, after camping food (which wasn't even that bad: I had lasagna the first night and then quinoa-apple oats the next morning, not to mention a dark chocolate cheesecake mousse for dessert that night), I couldn't stop thinking about all the food we had at home. We had a few other foods (trail mix, Luna bars, some chocolate covered espresso beans, even dried apples which were awesome), but it's not the kind of things that I'm really used to eating, exactly. I was really craving warm things, which I feel was understandable considering the fact that I spent about six hours that night shivering and wondering if my toes were going to be OK. One recipe kept popping up into my head, particularly during the freezing cold night that I spent outside the tent on the trip (I had to see the stars!): Veggie burgers.



Recently my dad has been big into grilling because we got a new, fancy grill about a month ago (I swear, this guy is pleased by the easiest things! I think he is happier about the grill than the new car he bought a few weeks ago... still love him!). At the same time, I've been big into Avocados (who hasn't?? This is such a great time for them, particular being in CA at the moment with a farmer's market across the street from where I work). Add in some spice and smoky-sweetness with a vegan patty that combines hearty black beans, smooth sweet potato, peppers, and onions, and you've got an awesome combo.They hold together very well and have the added benefit of oats (instead of breadcrumbs!) and a ton of healthy fats and vitamins.

These don't have to be spicy (you can use bell peppers or leave out the chipotle peppers), but I am originally from the Southwest, so a little kick makes everything better to me! The avocado really helps cool down the spice, too; also, I just now thought that maybe adding ranch would be good? I'll have to make them again and try it out. Regardless, these veggie burgers are quite healthy and obnoxiously delicious, so much so that I think we have made the recipe three (four? five?) times by now? It's an addiction. 

Smoky Sweet Potato-Avocado Veggie Burgers (Vegan!)

Serves 6      Serving Size: 1 burger with avocado

Ingredients:

• 6 canned adobo chipotle peppers (7.5 oz can with no sauce) (If you are not a fan of heat, I would cut this in half or skip them entirely)
• 5 ¼ Oz pepper (bell or poblano- 1 lrg) roughly chopped
• 6 Oz shallots (2 large) roughly chopped
• 3 cloves garlic, cut in half
• 6 Oz cooked sweet potato, no skin, lightly mashed with a fork
• 1 (15 oz) can reduced sodium black beans, drained
• 1/4t salt
• 6 oz oat bran (aprox 1 3/4 c.)
• Cooking spray
• 1 large avocado
• 6 whole wheat burger buns, toasted*

Optional other toppings: tomato, mustard, sautéed mushrooms, arugula, lettuce

Instructions: 

1. Preheat your grill to 450F (high heat).
2. In a food processor, finely dice both peppers, shallots, and garlic. Add sweet potato and black beans, along with salt, and pulse until the mixture is relatively smooth and most beans are pulverized. Transfer mixture to a medium bowl and stir a few times to ensure that it is thoroughly mixed.
3. Stir in oat bran in two batches. Your end result should be slightly moist, but easy to manipulate into the shape of a burger. It should hold its shape together when placed onto aluminum foil or a plate. Form the mixture into six burgers
4. Spray with cooking spray, and transfer to the grill (bottom rack, main heat). Cook for approximately 8 minutes per side. 
5. Thinly slice avocado, and divide it evenly among the six burgers. Put on buns, and build whatever combination of burger ingredients you so please! My personal favorite is adding tomato, arugula, and humus.

*Nutrition information does not include bun, because it is so variable. I used buns that are about 150 calories each; my recommendation is to find smaller buns if you are watching your calories.

Nutrition Information

Sodium: 257mg

Total Fat: 6g

         Saturated: 1g

         Mono: 3g
         Trans: 0g

Sugar: 4g

Protein: 10g

Calories: 212