African Veggie StU

Hello all you healthy eaters out there and those who want to learn more about nutritious ways of eating without depriving your belly's of the good stuff :) MERRY CHRISTMAS!!!!

It was a COLD day on the mountain in North Carolina yesterday and I was thinking on the ride home that my African Veggie Stew would be an AMAZING end to a perfect day! Ive made this recipe before and it turns out better each time. It is so nutritious and extremely delicious.

Sweet potatoes are one of the main ingredients in this dish, check out the website below to find out why this potato is #1

http://www.foodreference.com/html/sweet-pot-nutrition.html

AFRICAN VEGETABLE STEW Serves: 6-8

1tbs Olive oil 1 Onion 2 garlic cloves
*Chop above ingredients and saute with oil in a large pot

~1tsp of each Cayenne pepper, garlic powder, Cinnamon

ADD

4 cups Veggie broth
2-3 sweet potatoes (skinned and cubed)
1 bag spinach
1 can drained garbanzo beans
1/2 cup raisins
1 can diced tomatoes

Let sit on Low heat for about 30-45 minutes

Sprinkle a little bit of cinnamon on top and enjoy :)

Roasted Good-ness

.. For all the fruits and veggies that I get each week, man I'm starting to think i need another fridge! After one meal though it does calm down a little i guess, but then there are the left overs! It seems to work out just fine somehow and I wouldn't buy less fruits and veggies just because my fridge is small :) The other night when I got home from the store I used 1/2 of the veggies I purchased that night and roasted them in the oven for about 30 minutes..The Kale was nice and crunchy and with all the flavors mixed in from the spices and other veggies, mmmmm it was tasty. So for the ROasted Mixed Veggies: Here's what I did--

CHOP:

onion

carrots

cabbage/red and green

kale

zucchini

squash

apple

eggplant

mushrooms

pour: 1 Tbsp grape seed oil all over pan 

         1 tbsp Agave nectar as well

seasonings:

*garlic powder

*citrus pepper blend

*cinnamon

This took a total of about 45 minuets and I was feasting away! Add some Tilapia to your dish also for some satisfying protein :) Enjoy!!

PumPkiN creationz

HEY! wow, I realize again that I need to get you all updated on whats going on around here. But in the mean time try this shake out for the holidays...its amazing.
Pumpkin Spice Shake

8oz Vanilla Almond or Soymilk

1 Frozen Banana

1/4 cup pumpkin

Topped off with some Cinnamon and a little nutmeg :)

Health Benefits:

Contains about 11 grams of protein and 6 grams of dietary fiber. Pumpkin is rich in beta carotene which is an anti oxidant that helps fight free radicals

ENJOY!! :)

remember..

You may feel weak. You may think you don't have what it takes. But here's the secret: Don't act on what you feel, act on what you know. In your mind you may feel afraid. But in your heart, know that no weapon formed against you will ever prosper. You can do all things through Christ. If God be for you, who dare be against you?

Give it ALL

Today I will give everything I have, what I keep inside I will lose forever--Peter Twist (Twist Sports Conditioning)

What do you want to accomplish today?

12 miles is the plan for this morning :)

Check it out: www.TwistConditioning.com

mm

Shopping List

Success comes from knowing that you did your best to become the best that you are capable of becoming! --John Wooden

Good MORNING friends :) I am sick...this doesn't happen to me often but I feel as bad today as I did on Saturday. Its pouring rain out so its kind of the perfect day to stay in and do nothing. Nothing? me? no way! Yeah, there is definitely something wrong with me. I'm thinking a trip to the farmers market and Trader Joes sounds good though.

I need:
Fruit Raspberries
Strawberries
bananas
apples
peaches
lemon
Veggiesarti-the choke
spinach
kale
carrots
eggplant
squash
broccoli
ONIONs
cucumber
hot pepper
tomatoes

Trader Joes:chocolate almond milk
almonds
dried pomegranate seeds (these are tasty)
salmon
frozen strawberries
frozen fish
plantain chips
salmon in can
(something chocolatey) ;)

Tonight I am going to: Saute Kale in 1/2 tbsp of grape-seed oil and 1/2 tbsp of agave nectar & garlic with onions, tomatoes and carrots AND some lemon to taste :)

salmon or Tilapia?? Im thinking Salmon tonight-(since i dont have a oven or grill right now) I will Saute it and make my Dijon mustard agave nectar marinade to rub over each side of the fish. yum :)

I will post pictures later on!


Today's Veggie: the ONION (one of my favorites..sauted or grilled)http://www.vegetarian-nutrition.info/updates/onions.php
http://aggie-horticulture.tamu.edu/archives/parsons/publications/onions/onions.html
I hope everyone has a great day!
 
Eat SMART.

mm


Check this out :
http://educateyourtraining.net/2010/10/05/q-a-with-trainer-and-fitness-model-megan-may/

Harding TRUcK TraiL = GOING for IT

Pictures from 30k practice run on Harding Truck Trail in Silverado, CA (June 25,2010)

Such a Beautiful run!!
Took us a little under 3 hours. I felt super strong and could have run a lot faster up hill. On the way down i was getting dehydrated, didn't bring enough h2O along. Race was not complete without a BIG JAMBA juice : strawberry,banana with some orange juice smoothie and a little hemp granola! waHOO. RACE day: July 10th, wish me LUCK! :)