new favorite

Happy Wednesday!  I just found my new favorite squash and it’s name is KABOCHA!!! 

I was first intrigued by this pre-historic looking creature by Sophia.  She’s made many enticingly delicious recipes with this squash, that when I saw it at the farmer’s market, I had to try it!

At first I was thinking of making a pizza base with it, but then I saw a box of quinoa in the pantry and decided to stuff it with some kind of quinoa mixture.  Boy, this is a keeper for sure!  I would have to say that this is one of my new favorite recipes, the top of the top, the cream of the crop, the  . . . you get the picture. 

I couldn’t really find any reliable nutrition facts on the kabocha, but I could imagine that like most winter squash it is a great source of beta carotene, potassium and vitamin C, along with fiber, especially if you eat the skin.  Cutting into it I thought I would have to break out the chain saw, but after baking in the oven the skin is quite tasty.  The flesh has a pleasantly sweet flavor, like a cross between a sweet potato and butternut squash and the texture is very smooth, not stringy. 

Even if you can’t find Kabocha, you can most certainly use an acorn, butternut or any winter squash you can manage to cut!  Don’t be intimidated by squash, all you need is a sturdy board, sharp knife and a careful hand and you’ll get rewarded by some sweet eats!

Apple Quinoa Stuffed Kabocha

Serves 2-4

• 1 medium kabocha squash
• 1 tbsp olive oil
• 1 onion, chopped
• 8 oz crimini mushrooms
• 2 apple chicken sausage links, chopped (you could also use chickpeas)
• 1 small apple, chopped (I left the skin on) 
• 1 cup quinoa
• 1 cup chicken or veggie broth
• 1 tbsp maple syrup
• 1/3 cup parmesan
• 1 inch knob of cranberry goat cheese (from Trader Joe’s or just the plain kind)
• salt, pepper, garlic powder, thyme and a bit of red pepper flakes for a slightly spicy kick
• 1/2-1 cup shredded fontina or mozzarella cheese

Pre heat oven to 400.  Cut the kabocha in 1/2 to get two nice halves to stuff, scrape out seeds, and place in a baking pan.  I cut one down a little bit more and also spread about 1/4 tbsp of butter in each half :) 

Sauté the next 5 ingredients (up to apple), until nice and golden.  Add the quinoa and let sauté for a minute, add the broth, turn to low, cover and simmer for 12 minutes.

Uncover, turn off heat, and add the maple syrup, parm, goat cheese, and spices.  Stuff kabocha with the mixture (I had a bit left over), bake covered for about 30-40 minutes.  Uncover and top with cheese and bake until nice, golden and bubbly.

Oh so yum in my tum!

Any new favorites on your list??

 

   

   

     

thesis drama & a nice bike ride

With the time change I can’t believe it’s getting dark so soon.  Even though this inevitably happens every year, I never can quite adjust. 

It just seems so darn late now and all the wonderful, precious sunlight dwindles faster and it’s harder to get good food pictures! 

Anywho, the weekend for me was pretty unproductive.  Several projects/presentations are fast approaching the due date and I’m trying to find the time and motivation to get them done. 

I also had some disappointing news with my thesis . . . First, the professor who first told me she would be my chair and help form my committee pretty much blew me off and I just found out that she eagerly said she would chair another student’s thesis that isn’t even related to sports nutrition.  I’m trying to not take it personally, but I can’t help it.  Then, ever since I sent my research outline to my chair (twice) over a month ago, he hasn’t responded to me at all.  I spoke to the graduate coordinator about it and he said that he could be my chair, but he doesn’t really do lab work.  What?  I was really wanting to work in the lab, but now I guess I have to come up with a whole new idea and it has to be more like survey research.  Any ideas???  At this point I’m just desperate for anything, very disappointing. *sigh*

Other than that we made some yummy dinners!

Since I had Friday off, I spent most of the day running errands and getting ready for dinner.  I made fresh pasta manicotti and fettuccine too.  Fresh pasta is so cheap to make and you get a butt load of it!  The whole drying rack was full by the time Chris was done rolling/cutting it in the mixer.   

I stuffed the manicotti with a mixture of ricotta, mozzarella, fontina, parmesan, spinach, chicken sausage, and Italian spices.  I also made a homemade tomato sauce in the crock-pot which is very easy.

Did you have a good Halloween??  We didn’t even get dressed up this year!  Terrible.  We did hand out some candy and fruit snacks to the few kiddies that came in our neighborhood.  We bought waaaayy too much and now we must get rid of it asap! 

I spent most of the night trying to find research articles and a new thesis topic (with no luck) and went to bed pretty early even with the time change.  I’m so glad we didn’t forget, which is unusual!

Sunday morning Chris and I went with the Green Valley Cyclists on the Lake Mead Loop trail.  It was just about 50 miles with 2300 ft of elevation change.  This is the longest I’ve done so far and boy my legs were sure letting me know it by the end of the ride!  My legs weren’t used to all that climbing.

At this point in the ride I was still feeling pretty strong and there were some awesome views of Lake Mead . . .

I also did a little calorie calculation experimentation with an equation I found from an RD.  I’m not sure where this equation was developed or if it’s reliable, but I love playing with numbers :)  It did seem pretty accurate with what my HR monitor says.

118 lbs x 0.0561 (15mph) = 6.6198

6.6198 x 60 x 3 hours = 1,191 kcals

2300 ft gained/100ft x 22 = 500 extra kcals  = 1,691 total kcals

Min – x 0.3/3 = 170kcals/hour         Max – x 0.5/3 = 281kals/hour

I went with about 200kcals/hour to try to match, which seems about right.  I think they multiplied the total by .3 or .5 because of actual absorption of what’s expended?

Let’s see if I matched this . . . 

• Breakfast: big bowl of cereal, 1/2 banana, 10oz H20 – 500 kcals
• On the Ride:
• luna moons – 100 kcals
• Power Bar Energy Chews – 300 kcals
• Gatorade (42oz I think) – 180 kcals
• 1 L of H20
• Post Ride:
• Smoothie – milk, 1/2 banana, strawberries, blueberries, scoop whey protein, honey, chia seeds, flax, wheat germ, peanut butter – 500 kcals
• leftover 1/4 omelet, hash browns and 1/4 pita – 300 kcals
• 1 L of H20
• Dinner:
• Beef and Barley Soup and cheesy bread – 650 kcals
• glass of milk and 1 TJ’s cookie – 160 kcals

total kcals for the day -  2,690 kcals  (net gain of 1,000 kcals)

I’d say I didn’t do too bad, but still 1,000 kcals net gain isn’t really enough, but I’d also say I have a few extra kcals in storage since my mom came :)  It is important for athletes and active individuals to maintain proper nutrition throughout training and off days to make up for potential losses.  I’m no athlete, but it’s just fun to try things and see.  I usually wear an old HR monitor, but I guess my data capacity was full so it didn’t even work :(  Calorie expenditure is just fascinating to me. 

This smoothie was amazing and I added a huge heaping spoonful of peanut butter so I could really taste it, yum!  Funny it’s in a beer glass :)

aaaah, cheesy toast is a great dipping vehicle for soups.  I think fontina is my favorite cheese, next to goat cheese.

Soup is great for post-workout replenishment.  It gives extra fluids, veggies, a bit more iron from the beef, fiber and carbs from the barley and even a bit more salt for electrolyte losses.

 

Do you track your calorie expenditure and how?  Hope you have a great week!  I’m counting the days till the holidays and a little winter break, woo-hoo!

family is always there – part II

Now on to the active part of the trip and the Vegas no one really thinks about!!  It only costs $5 to get into the Red Rock conservation area and there are tons of hikes and beautiful views at your disposal.  There are also many rock climbing opportunities, along with camping, horse back riding, cycling, mountain biking, and picnicking just to name a few. 

As a kid we used to always come up here and hike for hours with our doggie.  We just did a short hike and drove the loop around to take some pictures. 

The day was absolutely beautiful . . .

    

Did you know this was in Las Vegas?  When many think of Vegas they think of the Strip along with the crazy nightlife, club hopping, gambling and drunkenness, but this is what I think of.  It’s funny, one time someone asked if I lived in a casino!   

After visiting Red Rock we made our way to the Fashion Show Mall to do some window shopping.  I found a few good sales and I couldn’t resist a couple shirts for work.

I hadn’t been to the Hoover Dam for at least 10 years I would say and I was amazed at the new bridge they are building.  I was also amazed at how low the water level is now.  I am so afraid of heights like that and just couldn’t imagine working way up there!  

I could hardly make it to the edge of the wall and my tummy was getting that weird height sensation.

How are there not higher walls or something to prevent people from toppling over?!

So scary!  But wow, what an amazing feat of mankind, how does someone build such a thing?

 

 

Here is a great view of Lake Mead . . .

Another great part of the visit was getting to take walks with my mom.  Most nights after dinner my mom and I would always take a walk around the neighborhood or nearby park and just chat about the day and such.  I always enjoyed that and miss having a walking buddy. 

There is a great path by our house that’s fun to walk and cycle on.  There are always tons of people utilizing it which is nice to see.  We got some great sunset shots on her last night here . . .

I sure had a good time with my mom and I’m looking forward to the holidays when Chris and I both get to visit her :)

On another note, I can hardly believe it’s already going to be Halloween!  I don’t have a costume and still have to get some goodies for the kiddies.  I’m not much of a candy person, but every now and again I love Reese’s and Good & Plenty!  Not really sure if we are going to do anything, but I really need to work on school and get a good bike ride in.

My favorite new product I found at TJ’s is the Lite Kettle Corn mini bags.  I’m trying not to eat the whole package!  I really like this variety because it’s only slightly salty and sweet, not overpowering like their regular kettle corn.  It’s only 110 kcals per bag too and provides lots of munching, yum!

   

My friend Kristen, and fellow dietitian, also started her own blog called The Swanky Dietitian.  She’s just getting started and I encourage if you have a little time to stop by and welcome her to this great blogging community!  I just really think the world of you guys, and it’s so wonderful to connect with all of you personally.  I appreciate your kindness, insight and inspiration.

Any plans for Halloween?  What’s your favorite candy?  

WARNING:  My twitter account got hacked into today and you may have received a weird message supposedly from me.  Please DO NOT click the link!  Make sure you secure your passwords.  I feel terrible about this and I’m so sorry if you received one :(