Get Natured

Quick and easy veggie rice bowl

noreply@blogger.com (Get Natured) — Thu, 16 Feb 2012 01:08:00 +0000

A couple of weeks ago I promised to post a recipe for a veggie rice bowl. This recipe comes together fairly quickly and tastes great- the fresh ginger is a highlight. Enjoy!

Quick and Easy Veggie Rice Bowl
Makes 2-3 generous servings

Olive oil
1/2 package (8 ounces) firm tofu (not silken), cubed
Teriyaki sauce (I like Trader Joe's "Island Soyaki")
4 ounces shiitake mushrooms (about 10)
2 cloves of garlic, minces
1 cup of shredded carrots
1 inch of fresh ginger root, peeled and minced
6 green onions, chopped
4-6 cups chopped bok choy
1/2 teaspoon shichimi togarashi (or red chili flakes, adjust amount to your desired level of spice)
2 cups cooked brown rice

Heat a little olive oil in a skillet over medium heat. Saute tofu until lightly browned. Reduce heat to medium-low and add enough teriyaki sauce to generously coat tofu and to have some sauce in the pan and cook a couple more minutes. Set aside.
Heat a little more olive oil over medium heat and add mushrooms, garlic, and carrots. Saute until veggies begin to soften a bit then add ginger, green onions, and bok choy. Cook just until bok choy is wilted and slightly soft then add tofu and teriyaki sauce and remove from heat. Serve over brown rice.

A gratin and a breakfast cake

noreply@blogger.com (Get Natured) — Fri, 10 Feb 2012 01:14:00 +0000

I am a regular contributor to Yogamint.com and have a couple of new recipes on the site to share with you. These are both delicious and comforting winter foods - enjoy!

Creamy Cauliflower Gratin
This creamy (and surprisingly vegan!) gratin is great as a main course or can be served as a side dish.

Tangerine Breakfast Cake
Despite being low in fat and sugar this cake is so yummy that kids will love it too. I used olive oil and almond meal (ground almonds) in the mix, so it has a really nice Italian-inspired flavor.

Trading cake for kale salad with roasted walnut dressing

noreply@blogger.com (Get Natured) — Tue, 31 Jan 2012 01:01:00 +0000

We have been doing a lot of celebrating at our house. From the holidays straight into some family festivities, including an anniversary and a birthday. Much cake has been consumed. Like a lot of cake. I cannot resist cake. Can. Not.

At times like this I start to get a little antsy in the back of my mind. I start making lists titled "Back on Track" and "Goals for Next Week" just to gain some semblance of control and to steer us back to our healthy routine. The lists themselves get me nowhere, really, but the brainstorming process of this does bring focus to what I need to do to get it together.

Back on Track List
To me, living a healthy and balanced life is rooted in being well fed. By fed, though, I don't just mean with food. I've broken this list down into three areas that I feel I need to focus on to get back to where I need to be: eat, move, and breathe.

1. Eat

Stop eating cake. Instead, focus on getting lots of protein, omega 3s (flax, hemp, and chia seeds), and nutrient-rich foods. Have a green juice or smoothie and a big salad every day. Prep and bag fruits and veggies for homemade juices. Plan all dinners for the week and stock up on healthy snacks. Try new recipes with inspiration from Pinterest. Drink more water and less coffee.

Fruits and veggies to be juiced this week.

Recent and planned dinners at our house:

Roasted delicata squash and kale salad (with Rancho Gordo beans and a grain of some kind on the side).
Brown rice bowl with stir fried veggies and tofu (recipe coming soon- this is a great one!).
Veggie burgers (try these) and sweet potato oven fries.
Whole wheat spaghetti with garlic, lemon, parsley, shallots, and greens.
Open-face veggie sandwiches (inspired by Pinterest) and Gardein "buffalo wings".
Kale salad with apples, walnuts, and a light walnut oil dressing (recipe below).

2. Move

Plan my workouts for the week so I know where I need to shuffle things to fit them in. Make sure to include as much yoga as possible. Soak up my favorite things about each activity- like the sunrise during my morning runs.

3. Breathe

Keep my journal close for emptying my brain when I need to. Get some sun. Find warmth and comfort with yoga, a massage, a hot bath, etc. Consult my "Bag of Tricks" to stay in balance.

Kale Salad with Roasted Walnut Dressing
Serves 3-4

1 bunch of kale (curly or lacinato), washed and chopped with large stalks removed
1 apple, chopped
1/3 cup lightly toasted walnuts, chopped (Toast them in a dry skillet over medium heat. Please watch them closely, they burn quickly!)
1/4 cup golden raisins
2-3 tablespoons rice or apple cider vinegar
2-3 tablespoons roasted walnut oil
2 teaspoons honey or agave nectar
Salt and pepper to taste

Combine vinegar, walnut oil, honey (or agave), and salt and pepper in a small bowl and mix well.
Combine kale, apples, walnuts, and raisins in a bowl. Pour dressing over the top, mix well, and serve.

Tip: If you prefer extra tender kale, massage the dressing into the kale with your hands for a couple of minutes before adding the walnuts, apples, and raisins.

The beach in my pocket

noreply@blogger.com (Get Natured) — Sat, 28 Jan 2012 00:22:00 +0000

My six year old loves to do art projects. He uses markers and scissors and glue to create custom "surprises" for family and friends. He would rather do this than just about anything else.

The other day he asked me, "Mommy, what do you like?" I told him that I like lots of things like hiking and flowers and the beach.

A little while later he brought me a tiny package, about the size of a kidney bean, and said, "this is a surprise for you! Open it!"

I carefully opened the wrapping paper that he made from white paper and glue. Inside I found this:

He said that it was the beach and he wanted to give it to me because he knew that I liked it. He gave me the beach! The beach!

Really, this is just a tiny piece of paper with a bit of marker doodle on it but, to me, it is so much more than that. I know the love that went into the idea and creation of it. I know that his giving me this gift was his way of giving me the feeling that he gets when he receives a "surprise" from us. Mommy tears. Love this kid!

"Though we travel the world over to find the beautiful, we must carry it with us or we find it not." ~Ralph Waldo Emerson

Get Natured sightings

noreply@blogger.com (Get Natured) — Wed, 18 Jan 2012 01:06:00 +0000

Here are two recent sightings of Get Natured out in the wild!

Freeplay is a new local magazine for female endurance athletes in my city. I wrote the article entitled "Healthy Snacking 101" on page 10. You can read it here (flip to page 10 by using the right arrow)!

Also, my article "Running lessons" was featured on the Top 9 for the dailybuzz healthy LIVING site, here. Woohoo!

Spiced scratchy throat elixir

noreply@blogger.com (Get Natured) — Fri, 13 Jan 2012 06:22:00 +0000

My sinuses are irritated and my throat is scratchy. I'm not full-blown sick, just a little off of normal and feeling tired. I did get my run in this morning, though, and that takes care of half of the problem. The half that turns me inside out and upside down when the mornings are dark and the grass is frosted over. When I run, I get into my groove by the middle of the first song on my playlist and then I'm on my way to feeling a billion times better than when I woke up.

After lunch I took the kids out for a little exploring in our neighborhood. The weather has been amazing here, with temperatures in the 60s, and we've been outside a lot for January. While I'm walking I breathe in the warm air trying to sense every detail of its layers. Earth. Grass. Leaves. Wet mossy rocks. Skunk. Yes, skunk.

The comfort of a little sunshine and fresh air, splashes of rocks in the creek, and golden light highlighting moments framed by tree boughs helps a lot. Then a warm drink, a little quiet, and finally a soft blanket will help to ease the rest. Exploring, nourishing, and soaking in.

This little drink that I threw together is so warming and felt good on my scratchy throat. It is definitely a repeater!

Spiced Scratchy Throat Elixer

Whole spices of choice (I used 1 cinnamon stick, 3 green cardamom pods, and 3 cloves)
1 1/2 cups of water
Juice of 1/2 a lemon
Dash of cayenne pepper
Honey or agave nectar, to taste (about 1 tablespoon)

Heat the water and the whole spices to a simmer in a small pot and cook for about 10 minutes. Note: You can also toast the spices a bit in a dry pan before adding the water, but it isn't necessary.
Juice 1/2 of a lemon into a mug then add a dash of cayenne, and honey (or agave) to taste. Strain and pour the water into the mug and stir well.

Word for 2012: Explore

noreply@blogger.com (Get Natured) — Wed, 11 Jan 2012 00:50:00 +0000

In the crazy sneaky way that it does, the new year has arrived. The holiday rush is over and we are getting reorganized and settling back into a routine that requires alarm clocks and rushed breakfasts. I am optimistic about 2012, though. I can't resist the feeling of a fresh start and the temptation to plan. I used to wonder if there was a point to all of my planning but now I know that I get a lot more out of it than it would seem. All of the dreaming and scheming puts me into a helpful frame of mind. A place from which to launch expeditions fueled by the momentum of a new beginning.

Lately I have been pondering the direction of this blog. It started as a venture in healthy living. It has evolved much more in the direction of a food blog than I originally imagined. I love food, obviously, and I love sharing my ideas and recipes too. I don't really see myself as someone who writes cookbooks, though. I am more interested in exercising my creative (and writing) muscles in other ways.

I do have some thoughts on subject matter that I would like to share over the course of this year. The introduction of new topics, expanding on subjects that I've touched on already, and inspired food ideas. Mostly I want to EXPLORE, here and in my life. To have as many new experiences and adventures as possible. To learn continually, especially about things for which my interest takes me by surprise. I want to continue my pursuit of building a life of too-good-to-be-trues. I want to do what I love often. I want to follow my heart into new and exciting things and to live a good story. I want to share beauty, creativity, adventure, inspiration, and connection.

I was crazy-inspired to "live a better story" after reading Donald Miller's A Million Miles in a Thousand Years. This is a fantastic read!

These two books (The Rhythm of Family and The Creative Family both by Amanda Blake Soule) are on my nightstand now and I'm loving them both. The idea of home being a place of creativity is so great and I love the ideas that I'm finding here.

Like this "sun catcher" that the boys and I made out of ice using "interesting things" that we gathered on a neighborhood walk. Love.

What is your word for 2012?

Nasoya giveaway winner!

noreply@blogger.com (Get Natured) — Fri, 23 Dec 2011 17:28:00 +0000

Congratulations to Dyanne! She won five coupons to try Nasoya products for FREE and a Nasoya t-shirt!

Dyanne- Please send your contact info (email and mailing address) to me at getnatured@gmail.com.

Thank you to everyone who commented and happy holidays to all!

Spicy noodle soup and a giveaway!

noreply@blogger.com (Get Natured) — Tue, 20 Dec 2011 01:48:00 +0000

This spicy soup is exactly what I crave in between the fall and winter holidays. The heat is just enough to fight off the cold of a winter night and the noodles make for a nourishing and healthy comfort food. Love!

The soup began as this green curry broth recipe from 101 Cookbooks. I made a few small changes to the recipe: added shiitake mushrooms, omitted the corn, and used Nasoya Japanese style noodles in place of the yuba.

Perfection.

GIVEAWAY:

What is better than a yummy soup on a winter night? A yummy soup on a winter night made with FREE ingredients!

The prize: Five coupons to try Nasoya products for free and a Nasoya t-shirt*!

To enter: Please leave a comment on this post telling me your favorite winter comfort food. All Facebook and Twitter mentions of this giveaway get an extra entry in the drawing (please let me know, in your comment, that you tweeted or shared the link on Facebook)!

Please enter by 11:59pm PST on Thursday, December 22nd. Winner will be chosen by random drawing and announced on Friday, December 23rd.

Good luck!

*Legal disclaimer: I a not being paid to promote these products.

Holiday thriving and a giveaway coming soon!

noreply@blogger.com (Get Natured) — Sat, 17 Dec 2011 02:21:00 +0000

So here's the thing about December- sometimes it makes us a little squishy (and I don't mean from eating too many cookies, although that is certainly a possibility too). It is cold outside and it gets dark before dinner. Our friends are sharing their holiday joy on Facebook and all the images painted in our minds by Christmas songs and movies can make us feel like we're doing it all wrong. We have such high standards for ourselves. Why else would it be an option to pay someone to hang our Christmas lights?

What matters, though, is not how well we meet an imaginary holiday formula put forth by all of the hubbub. What matters is that we do things our own way; things that make our lives feel rich and help us and ours to connect with what is important to us. That has everything to do with the traditions that are connected to our heartstrings and nothing to do with anything at the mall.

As the holidays arrive next week, flourish. Pause to ponder simple things in great detail. Take your time. Navigate the pace and direction of things by following joy instead of an agenda. Sink in to honoring what you need from moment to moment. Explore. Make messes.

GIVEAWAY coming soon!

Right now you're likely focussed on all things carbohydratey- holiday treats, mashed potatoes, mulled cider...

If you're anything like me, though, you'll be craving something different soon after the holidays. It seems like I always start to crave spicy foods right after Thanksgiving. Szechuan veggies, curries, salsa. It all sounds so good when it is cold outside!

To help you along with your post-holiday stir fries, noodle dishes, etc., I'll be giving away a coupon for a free Nasoya item and a Nasoya t-shirt next week! Details on how to enter are coming soon. In the meantime, get some recipe inspiration and cooking tips from the people at Nasoya on their Tofu U website.*

*Legal disclaimer: I a not being paid to promote these products.

Family Thanksgiving deep down goodness

noreply@blogger.com (Get Natured) — Wed, 30 Nov 2011 23:01:00 +0000

I realize that I'm a bit behind with my Thanksgiving recap here, but my week was about so much more than food and I want to share the highlights from all the deep down good stuff!

My husband and kids were off of work and school all last week. Since we were hosting Thanksgiving at our house with family due to arrive on Wednesday, we decided to spend the first part of the week having a little family adventure. It is always good to get out and experience new places and things and it is even better to reconnect with old friends, which we also did on our trip.

We only live about 90 miles from San Francisco but rarely partake in tourist activities when we are there. It almost feels like we are being tourists in our own city when we visit because we've spent so much time there, together and separately, over the years. It was great to see the city from some new perspectives last week!

Heading into San Francisco (over the Bay Bridge) on a rainy Sunday:

Despite the city chaos and all that being urban entails (and even though I am more of a wide open spaces kind of person), I find the city of San Francisco to be breathtakingly beautiful and endlessly enchanting. Watching the fog swirl around the Golden Gate Bridge while driving towards the city nestled just across the Bay almost makes me cry because it is so pretty. Every. Single. Time. Love.

Steve and Jackson in Marina Green Park (see the Golden Gate in the background?):

...and again:

Rainbow, sailboat, and Alcatraz Island:

Pier 39:

On Monday morning we took a ferry to Alcatraz Island and spent a couple of hours touring the buildings and learning about the history of the prison and the island itself. I love historical places and their stories!

Ferry ride:

The view of the city from Alcatraz Island is stunning:

We spent three days and two nights in the Bay Area, mostly on foot. Then, with a short stop to tour a Jelly Belly Factory on our way, we headed home to start our Thanksgiving-ing.

The absolute best part of Thanksgiving this year was unhurried time with family. We spontaneously jumped in the leaves in our yard and stopped to smell the roses:

Logan said that this rose smelled "like pink":

Oh and we snuggled, played, and wore our slippers too:

Our Thanksgiving meal (or "feast" as the kids call it) was big! Since my non-veg family was visiting, we had things to meet every taste. Our vegetarian spread included a Field Roast (hazelnut cranberry en croute), mashed potatoes, yam (actually sweet potato) casserole, mushroom gravy, stuffing, gingered cranberry sauce with orange, rosemary bread, green beans with pine nuts and shiitake mushrooms, and chocolate pecan pie. Yum and yum and yum!

If you celebrated American Thanksgiving this year, I hope that your feast and adventures were lovely too!

Spiced maple muffins

noreply@blogger.com (Get Natured) — Tue, 22 Nov 2011 23:49:00 +0000

I made these muffins last month for a bake sale at my son's school. They are quintessential fall treats- spiced, mapley, apple or pear-filled awesomeness...and they will make your house smell amazing when they are baking! Can you tell that is a big thing for me? Smelling things? Yes, I'm crazy...but, if you like to cook, I bet you are quirky too. xoxo

Spiced Maple Muffins

1 cup of applesauce, or pear or pumpkin puree
3/4 cup non-dairy milk
1 Flax "egg" (2 tbsp water + 1 tbsp of ground flaxseeds)
1/3 cup firmly packed brown sugar
3 tablespoons oil (canola, coconut, etc.- your choice)
2 tablespoons blackstrap molasses
1/2 teaspoon maple extract
1 cup unbleached all-purpose flour
1 cup whole wheat flour
2 1/2 teaspoons baking powder
1/4 teaspoon sea salt
1 teaspoon pumpkin pie spice
1/2 cup finely chopped walnuts or pecans (or a combo)

Preheat oven to 350 degrees. Combine applesauce (or other puree), milk, flax "egg", brown sugar, oil, molasses, and maple extract in a small bowl and set aside.
In a medium bowl, combine flours, baking powder, salt, pumpkin pie spice, and nuts. Add wet ingredients and stir until just combined (don't over-mix). Bake in an oiled muffin pan for about 30 minutes or until lightly browned and a toothpick inserted into the center of a muffin comes out clean.

Simple crockpot enchiladas

noreply@blogger.com (Get Natured) — Sat, 19 Nov 2011 23:18:00 +0000

I'm on a big crockpot kick lately. I am loving the convenience of it and the way that it fills my kitchen with yummy dinner smells! The other day I actually had the bread machine and the crockpot going at the same time- I think I might win some sort of domestic award for that, right?

When I was searching online for dinner ideas last week, I found a couple of people had posted crockpot enchiladas on Pinterest (which I'm addicted to, by the way!). One of the recipes used salsa as the sauce and, though I was skeptical about that idea, I decided that I'd give it a try. Enchilada sauce is nice, but I have been wanting to make something with the green tomatillo salsa made by my favorite salsa guy at the farmers' market (The Crazy Gringo) so green enchiladas it was!

I used a combo of sweeter ingredients in the filling that paired perfectly with the sweet but savory tomatillo salsa. My husband and I loved this combo!

Simple Crockpot Enchiladas
Serves about 4

1-2 tablespoons olive oil
2 small or one large sweet potato(es), peeled and cut into 1/4 inch cubes
1 cup finely chopped white or yellow onion
4 shiitake mushrooms, chopped
4 chili peppers (serrano, jalapeno, etc.), adjust number and type of peppers to desired level of spice
1/2 teaspoon coriander
1/2 teaspoon Mexican oregano (or plain oregano)
1 teaspoon chili powder of choice (I used red New Mexico)
Sea salt to taste
1 can of black beans, rinsed and drained
~1 cup grated cheese of choice (jack, non-dairy, or a vegan "cheese" sauce like this one)
5-7 whole wheat tortillas
1 1/2 - 2 cups salsa (preferably tomatillo)

Heat olive oil in a skillet over medium heat. Add sweet potatoes, onions, mushrooms, and chili peppers. Saute until onions and potatoes are beginning to brown then add coriander, oregano, chili powder, sea salt, and beans.
Put enough salsa to cover the bottom into the crockpot. For enchiladas, place a generous scoop of the sweet potato mixture onto a tortilla and top with a little cheese. Roll up like a burrito and place, fold down, into the crockpot. Repeat until the bottom of the crockpot is full. Spoon salsa on top of the enchiladas (reserving some if you will be doing another layer) and sprinkle lightly with cheese. If another layer is necessary to use up the filling, it is ok to stack them! When you have finished, cover the top of the enchiladas with the remaining salsa and sprinkle with cheese. Cook on high for about 2 - 2 1/2 hours. Checking to make sure that the bottom doesn't burn after about 2 hours.

Easy crockpot applesauce

noreply@blogger.com (Get Natured) — Thu, 17 Nov 2011 01:11:00 +0000

The colors of fall are appearing all over the place where I live. I absolutely love running at sunrise this time of year! The light is golden and it shines through the leaves of red, gold, orange, and brown that line the streets of my neighborhood.

Simple beauty first thing in the morning is a great way to start the day!

I love the green heart in the middle of this leaf!

To help us get into the fall spirit, the kids and I took a trip to Apple Hill a couple of weeks ago.

We had some treats (apple turnover and apple strudel):

Visited some farm animals...

...including a "plaid" chicken (in the words of my five year old)...

...walked a hay maze...

...and came home with a box of apples, pears, squash, cider, and mulling spices:

I bought three kinds of apples: Gala (for eating), Fuji (for applesauce), and Granny Smith (for pie or crisp).

I used the Fuji apples for this applesauce and they were perfect. I don't usually eat a lot of applesauce but my kids do (one of their favorite breakfasts is oatmeal with applesauce and raisins). This sauce is so good, though, that I added some to my morning oats too.

It tastes just like apple pie- yum!

Easy Crockpot Applesauce
Makes about 32oz.

About 10 sweet apples (Gala or Fuji work well), cored chopped (you don't need to peel them)
~1/4 to 1/2 cup water
1/2 cup unsweetened apple juice (or more water)
1 tablespoon ground cinnamon
1 teaspoon vanilla

Place all ingredients in your crockpot and stir to coat apples with cinnamon. Cook on high for several hours (4-ish) until apples are very soft.
Turn off the crockpot and let apples cool until they are no longer steaming hot. Pour into a blender and blend until smooth. If you prefer a chunkier sauce, mash the apples with a fork or potato masher instead of blending.

Get Natured birthday and new recipe index!

noreply@blogger.com (Get Natured) — Tue, 08 Nov 2011 01:25:00 +0000

As of November 2nd, Get Natured is officially two years old!

Yay!

Since my first post in 2009, Get Natured has grown so much! To keep all of this content organized and to help you, dear readers, find recipes more easily, I have just added a new recipe index page.

Now there are three ways to find recipes and other content on Get Natured:

1. By using the category tags on the right side of the page:

2. By using the search box on the right:

3. By using the new recipe index page!

I hope that this will help you to locate your favorite recipes and find some new ones to try!

My favorite running gear

noreply@blogger.com (Get Natured) — Fri, 04 Nov 2011 19:55:00 +0000

All you really need to start running is a pair of good shoes, of course. But, as I've gained more experience, I've found a few things that make running just a little bit better for me. These are all things that I regularly use and I thought I'd share them here*.

Garmin 305

(source)

For a long time I used an app on my phone to track my distance, pace, etc. This Garmin works so much better for me! It is really affordable (especially on Amazon) and very easy to use. It takes the guesswork out of knowing how far to run before I turn around on long training runs. Also, knowing my speed helps me to pace myself on long runs and tells me how my body is handling the training. I tend to run slower than usual when my body needs a few days off.

Lululemon Wunder Under tights

(source)

I had tried on countless pairs of running tights and had never found a pair that I would be willing to leave the house wearing...until I found these! They are comfortable and warm and not too revealing as some tights can. Love them!

SpiBelt

(source)

This little belt is great for holding my cell phone, keys, Clif Shots, tissues, whatever I need with me on a run. The best part is that it doesn't bounce when I run- perfect!

Audible.com

I run with an iPod and usually listen to music on shorter runs. I have playlists with different kinds of music and this gets me through most runs. Some days, though, I need something to sink my brain into. A distraction or maybe just the company of a story. I love audiobooks and Audible.com has a great selection. Since Audible is a subsidiary of Amazon.com, you can purchase audiobooks through Amazon.com or Audible.com. Love.

Layers

(source )

I have a Nike Dri Fit top and a few lower price versions from Target (Champion brand) like this one. They keep me just warm enough (but not too hot) when I wear them over a wicking tank top or t-shirt on cooler mornings. For really cold days, I add a layer of fleece on top and wear a hat and gloves.

Sweaty bands

(source)

When I'm not wearing a hat, I pull my hair back into a ponytail and use a Sweaty Band to hold back the sneaky shorter pieces that like to reach around and tickle my nose. These bands are the only ones that I've found (and I've tried quite a few!) that don't slip out of my hair while I'm running. I've seen them at running stores and online (including Amazon).

Bodyglide

(source)

Ok, this is not a sexy product. Or, rather, the reason that I use it is not sexy. But it is necessary and helpful nonetheless! I have issues with chafing in a few areas so I apply this to those spots before heading out on long runs. Problem solved. You can find this at running or sports stores.

Do you have any favorite running or other fitness or outdoor gear?

*Disclaimer: These are all things that I have discovered in my own journey with running. I am not being paid to recommend any of these items.

Butternut squash (or pumpkin) chili

noreply@blogger.com (Get Natured) — Tue, 25 Oct 2011 00:07:00 +0000

I have been having stomach and other issues related to the acid in some foods lately. One of the worst triggers for me has been cooked tomatoes, so I temporarily took a break from them and a few other things to get my stomach back on track. I was actually planning to add tomatoes to this chili but completely forgot and, you know what? We didn't miss them. It turned out great anyway!

My recipe calls for the chili to be simmered on the stove, but it could easily be cooked in a crockpot (slow cooker) instead.

If you're feeling especially festive and Octobery, you could use pumpkin in place of the butternut squash.

Butternut Squash Chili

Olive oil
1 small butternut squash, peeled* and finely chopped (a food processor makes finely chopping the squash quick and easy!)
1 large onion, chopped
1 red, yellow, or orange bell pepper, chopped
1 cup celery, chopped
1 cup carrots, chopped
2 cloves of garlic, minced
1 medium zucchini or yellow squash, chopped
1 cup chopped or sliced mushrooms
1 tbsp chili powder
1 1/2 tsp ground cumin
2 cups cooked beans (black, white, kidney, pinto, or a mix. I cooked black and white dry beans, but you can used canned to make this quick.)
4 cups reduced-sodium vegetable broth
1-3 cups of water, if needed to reach desired thickness
3 tbsp lime juice
Salt and pepper to taste

*Tip: To peel the squash, cut the bottom off so that it will stand up without tipping then peel it with a vegetable peeler.

If you are using dry beans, soak them overnight then thoroughly cook them before adding them to the chili. Tips for improving the digestibility of beans can be found here.
Heat 2-3 tablespoons of olive oil over medium heat in a large soup pot or Dutch oven. Add the squash, onions, bell peppers, celery, carrots, garlic, zucchini, and mushrooms. Saute until veggies begin to get tender, 10-15 minutes. If you plan to use a crockpot, saute the veggies in a skillet then add them with the ingredients in the steps below to the crockpot.
Add chili powder, cumin, beans, and broth (and water if you need to thin the chili). Bring to a boil then reduce heat to a simmer and cook, partially covered, until veggies are very tender. Add lime juice and season with salt and pepper.

This chili makes a hearty meal when served over a grain like brown rice, quinoa, farro, bulgar, barley, etc.

Post-half-marathon pumpkin cranberry "scuffins"

noreply@blogger.com (Get Natured) — Fri, 21 Oct 2011 04:25:00 +0000

I am relieved to say that I finished my second half marathon on Sunday! I was so nervous before the race!

All geared-up and trying not to freak out:

The finisher's tee is so...YELLOW!

Finisher's necklace by Tiffany:

NWM = Nike Women's Marathon. The back of the necklace says "I run to be." with room for engraving so that we can add our own reason for running...

With 20,000 runners, this race is the largest marathon and half marathon in the country. The proceeds help to benefit the Leukemia and Lymphoma Society. This race has raised over $118 million over the past 8 years for the cause and I ran in memory of my father-in-law who passed away from complications related to lymphoma in 2008.

The weather was perfect but the course was even hillier than I remember and it was a hard run!

I completely earned my post-race cupcake and Blue Bottle latte by the bay:

Perfect, perfect weather (with the Bay Bridge in this shot)!

The physical exertion of this kind of event is challenging but, like many others before me, I definitely think that the mental race is the hardest part. I was struggling with stomach issues through the entire race (and a few hours afterwards) and my mind was all over the place.

The race was in San Francisco, which holds a special place marker in time for me. I worked in the city in the late 1990s and my life was quite different back then. My time visiting the city and running the race on Sunday gave me pause and brought about some much-needed reflection on "back in the day". A few of my favorite memories from working in SF:

Taking the ferry boat to and from the city. The sound of the fog horn, the smell of the engine, the splashy sound of the water while boarding...I even saw a whale from the boat one morning- what a great way to commute!
Flower venders selling spring flowers in little kiosks all over the place. The smell of the flowers (especially the Stargazer lilies) permeated even the stinkiest parts of the city. Amazing.
The little bakery across the street from my office building that had warm, freshly baked cinnamon rolls every morning.
Driving through the city and over the Golden Gate Bridge (on non-ferry days). Especially on winter nights near Christmas because I love to see the lights and trees in windows.

Though the race is over, my brain is still crunching through some of the meditative part of the experience. That aside, I am ready to get back to other things, like doing more weight training and yoga or just making pancakes on Saturday morning instead of getting up early to run long distances! I have been resting since the race and eating to recharge and refuel.

These "scuffins" (kind of a cross between a scone and a muffin) are disguised as a fall treat, but really they make a hearty and healthy breakfast. Not to mention, no blog would be complete with out a pumpkin recipe (or ten) in the fall, right??

Pumpkin Cranberry "Scuffins"
Makes 6-7 "scuffins"

1 cup ground oats (process 1 cup of rolled oats in a food processor or blender until they resemble a course flour)
1 cup whole wheat flour
1 1/2 tsp baking powder
1/2 tsp baking soda
1/2 cup lightly toasted pecans, chopped
1/3 cup pumpkin seeds
1/4 cup sunflower seeds
1/4 cup dried cranberries
1/4 cup raisins
1/4 cup non-dairy chocolate chips (optional)
1 tsp pumpkin pie spice
1/4 tsp sea salt
1/4 cup brown sugar, packed
1 1/2 tbsp flax meal
1/2 cup non-dairy milk
1 tbsp blackstrap molasses
1/2 cup canned or fresh pumpkin puree
3 tbsp oil (canola, coconut, etc.- your choice)

Preheat the oven to 350ºF (176ºC). In a large bowl, combine the first 12 ingredients (oats through salt). Set aside.
In another bowl, combine the remaining ingredients. Add the wet ingredients to the dry and stir to combine without over-mixing. Let it rest for a minute before dropping in large spoonfuls (about 1/2 cup each) onto a baking sheet lined with parchment paper.
Bake for 20-24 minutes, until lightly browned and a toothpick inserted into the center comes out clean. Remove from oven and let cool on the pan for a 1 minute before transferring to a cooling rack.

(This recipe was inspired by and adapted from Dreena Burton's Squirrelly "Scones" in her Vive le Vegan! cookbook (a favorite of mine!)).

Running lessons

noreply@blogger.com (Get Natured) — Thu, 13 Oct 2011 05:01:00 +0000

As I mentioned a while back, I am training for a half marathon. The race date is almost here- it is THIS Sunday! This will be my second half marathon and, to be honest, I'm amazed at that fact. When I was a kid I was skinny, flat-footed, and had to sit out running in PE class because of my asthma.

Things change, though. Kids outgrow stuff (except for flat feet, in my case), bodies accept the challenges that our adult minds drive us to seek. Now, some 30-ish years later, I have found a place for running in my life and in my heart. I wouldn't say that I'm in love with it. It is more like something that I need. Beyond just a requirement for movement or fitness, running flushes out the cobwebs in my foggy head and doses me with endorphins that soothe my anxious soul. It makes me happy.

This morning I ran my last training run before my race. It was dark when our alarm when off and I really, really didn't want to get up. When I peeked out the window and saw that a bright full moon was still up, though, I practically ran to get into my running gear. I'm a sucker for a beautiful sunrise and, with an awesome moon still hanging around, I couldn't wait to get out there today.

I have learned a lot about myself through running. It is such a great metaphor for so many facets of life. I have also learned a lot about how to make running work for me. Here are some of those lessons:

Just starting out (for the first time or after a break) always feels way too hard. I hate every step. I want to quit. But, if I do it anyway and stick with it, I know that I will begin to crave it and that is the best feeling in the world.
Studies have shown that running can be as effective as medication at relieving symptoms of depression. I agree.
When I am training for an event and I start to hate my workouts, feel grumpy, or get sick, I need a break. Even if the training plan says no, a few days (or more) off will do wonders.
Early morning runners see some interesting things. Like elderly gentlemen using the bushes for cover when nature calls and such. Look away, cross the street, run faster...
Eating raw broccoli before a run is not a good idea.
Even a cool 60 degree day can feel sweltering hot if you're running in the sun. Wear a tank top. Don't second guess this.
Heat rash and prickly heat suck. Take a cool shower ASAP after a run. Baby powder is your friend.
Chafing sucks too. Use Bodyglide, especially in your armpits.
Never ever wear 100% cotton socks.
The more I love my music, the more I love my run. The same is true for audiobooks, which are great for long runs.
It is almost impossible to chew and run at the same time. Stick to Clif shots, skip the Blocks.
If I wake up feeling blah, a run will usually make a 180 degree change in my mood.
I don't run fast but that's ok. I do what I need to do to get out of it even more than I put in.
I love seeing other runners when I'm out. I especially like the way that I feel like we're in a secret club when we greet each other with a subtle nod and quick wave.

So why am I running another half marathon? Because nothing beats the feeling of finishing something that you thought you couldn't do.

Happy trails!

Things I'm loving right now

noreply@blogger.com (Get Natured) — Thu, 06 Oct 2011 00:07:00 +0000

It has been awhile since I've shared some favorite things and I have a few milling around in my mind right now. Here are the highlights!

Sunset Magazine

Sunset Magazine has always been a favorite of mine. Each and every issue gives me food ideas, travel ideas, and inspiration. I am always left craving a hole-in-the-wall restaurant experience in a remote location with a view...and a road trip!

Trader Joe's Raisin Rosemary Crisps

These crackers are sweet and savory at the same time and I love how un-ordinary they are! (Note: these contain milk products so are not vegan)

Trader Joe's Roasted Plantain Chips

Salty crunchy goodness!

Crazy Gringo Salsa

This is sold at my farmer's market and it is fantastic! This is medium heat but he also sells habanero (hot) and tomatillo (mild and sweet) versions. In addition to salsa, he also has homemade tamales, including a vegan one that is really great!

Chocolate Coconut Water

Hydrating and yummy- a great pre-run drink! You caught the chocolate part, right?

What yummy and inspiring treasures have you found recently?

Savory, sweet, and smoky veggie burger

noreply@blogger.com (Get Natured) — Thu, 29 Sep 2011 21:58:00 +0000

I know, I know a veggie burger recipe on a vegetarian blog...boring, right? No! I'll admit that I don't really care for most commercial veggie burgers. Many of them have a paragraph of ingredients and only a few brands actually taste decent to me. I definitely prefer a homemade burger, especially if it is made with nuts. (Incidentally, if you find yourself anywhere near Fair Oaks, Ca you must try the nut burger at the Sunflower Drive-In- it is legendary and fantastical!)

Awhile back I had a veggie burger at another local restaurant (The Counter) that was really unique and delicious. The patty itself was great but I also loved that they gave me the option to have it served over salad greens instead of a bun. I was on a mission to recreate this burger at home and I think I did pretty well! The dried cranberries make these seem extra perfect for fall. Yum.

Savory, Sweet, and Smoky Veggie Burgers ala "The Counter"
Makes about 6-8 patties

Olive oil
3/4 cup red onion, chopped
1/2 cup mushrooms, chopped
1/3 cup red bell pepper, chopped
2 cloves garlic
1/4 cup carrots, chopped
1 cup finely chopped spinach
1/3 cup corn
1/4 tsp chili powder (I like red New Mexico chili powder)
1/2 tsp onion powder
1 tsp smoked paprika
1/2 tsp pepper
1/4 tsp sea salt
2 cups cooked brown rice
1 cup black beans
1 cup bread crumbs
1/2 cup finely chopped walnuts
1/4 cup dried cranberries

Preheat oven to 300ºF (149ºC). Heat about 1 tablespoon of olive oil in a skillet. Put the onions, mushrooms, bell peppers, garlic, and carrots in a food processor and pulse until finely chopped.
Saute the veggie mixture for a few minutes (until beginning to soften). Add spinach, corn, chili powder, paprika, pepper, and salt and cook for a few more minutes. Remove from heat and set aside.
Lightly toss the bread crumbs with a little olive oil. Spread the bread crumbs and walnuts on a baking sheet covered with parchment paper in a thin layer. Bake until they begin to brown (about 10 minutes).
Put the brown rice in the food processor and process until it is beginning to clump together. Add the beans and process to chop them.
In a large bowl, combine the veggies, rice and beans, bread crumbs and walnuts, and cranberries. Form into patties and fry in a lightly oiled skillet until browned on both sides (flip once). Serve in a whole grain bun with avocado or on top of salad greens with your favorite dressing.

My favorite restaurant veggie burgers in the Sacramento area:

Sunflower Drive-In "Nut Burger"
Tower Cafe "Earth Burger"
The Counter veggie burger

Bulgar taco salad with cilantro lime dressing

noreply@blogger.com (Get Natured) — Wed, 07 Sep 2011 05:45:00 +0000

I have really been on a bulgar wheat kick lately! I love the hearty texture and versatility of it. It can be savory or sweet, which makes it great for breakfast, lunch, or dinner.

This salad is one of my favorite combinations of flavors and it is a healthy source of protein, iron, and fiber.

Bulgar Taco Salad w/ Cilantro Lime Dressing

Salad:
1/2 cup dry bulgar wheat
1 15oz. can black or pinto beans, rinsed well
1/2 cup corn
2 green onions, chopped
1 med tomato, chopped
1 avocado. chopped
4 cups romaine lettuce, chopped

Place 1 cup of water and the dried bulgar in saucepan, bring to a boil. Reduce heat, cover, and simmer until the water has been absorbed (about 12-15 minutes). Uncover and let cool.
Combine bulgar, beans, corn, green onions, and tomato. Add dressing (recipe below) and toss well. Serve bulgar on a bed of romaine, topped with chopped avocado.

Dressing:
Juice of 1 lime
2 tbsp olive oil
1/4 cup cilantro, packed
1 tsp agave nectar or honey
1/4 tsp chipotle chili powder (adjust to desired level of spice)
1/4 tsp ground cumin
1/4 tsp coriander
1 clove of garlic
1/2 tsp onion powder
1/4 tsp sea salt
3 tbsp hemp seeds

Combine all dressing ingredients in a blender and blend until smooth. Add a bit of water if dressing is too thick.

Baagan - vegan food in Roseville!

noreply@blogger.com (Get Natured) — Fri, 02 Sep 2011 23:00:00 +0000

I finally got a chance to try Baagan, a new vegan and mostly raw restaurant in Roseville, Ca. I am SO EXCITED to have a choice other than the meat-laden chain restaurants with ridiculously long waits for tables that are on every corner here. Don't get me wrong, we do have a nice selection of places and I can usually find one or two things on their menus to eat, so I do give them credit for that. But, I am a huge fan of "hole-in-the-wall" restaurants and it is so exciting to have so many healthy and yummy vegetarian choices all in one place!

From Baagan's website:

"Baagan (pronounced "BAW-gawn") is a variation of the Hindi word for Garden and represents being natural. It's from the word "Bagh" common to many languages meaning Garden or Orchard."

The place is small and cheerful inside:

In addition to healthy food, they offer a selection of teas, tea accessories, spices, and a few yoga items as well:

I had planned on ordering only a smoothie but, when I walked through the door, I was greeted with the smell of something that I couldn't resist! It was the soup of the day (lentil, seasoned with Indian spices) and it was delicious! I also ordered the "peanut" butter cup smoothie made with almonds, cacao powder, agave nectar, pure maple syrup, and sea salt. Both items were vegan and delicious!

I can't wait to go back and try some more things from their menu- I'm thinking a kale salad might be next unless I'm swept away by the smell of something else in the kitchen!

Baagan
912 Pleasant Grove Blvd, Suite 160
Roseville, Ca

(Legal stuff: I did not receive monetary or other compensation for this review.)

Running fuel: Protein-rich tofu salad sandwiches

noreply@blogger.com (Get Natured) — Mon, 29 Aug 2011 23:36:00 +0000

I have been doing a lot of running lately! I am running about four times a week and gradually ramping up the milage because I am training for a half marathon (13.1 miles) that I will run in October. Along with more miles, I am also increasing the amount of protein that I am eating to support the extra work that my muscles are doing.

Today I ran six miles then had a smoothie made with dates, raw cacao, bananas, raw protein powder, spinach, chia seeds, ice, and water to recover and refuel. By lunchtime, though, I was super hungry again and I was craving a savory and hearty sandwich. I came up with this tofu salad and it met this craving perfectly!

These sandwiches are simple and oh so good! I don't use a lot of tofu and I actually hesitate to call these "tofu salad" sandwiches because tofu is such a stereotypical vegetarian food and it sometimes scares people away. Don't be scared- these are yummy!

Tofu Salad Sandwiches
Serves about 2

1/2 block firm tofu (not silken), cut into very small squares
Olive oil
Seasoning of choice*
1-2 tsp nutritional yeast
1 tbsp tamari or soy sauce
2-3 tbsp vegan mayonnaise (I love grapeseed oil Vegenaise)
1 stalk of celery, finely chopped
1 green onion, finely chopped

Heat about 2 tsp of olive oil in a skillet over medium heat. Add the tofu and saute until it is golden brown. Add the seasonings of choice*, saute for another minute or two. Reduce heat to low and add the nutritional yeast and tamari or soy sauce. Cook for about a minute or until soy sauce has been absorbed. Remove from heat and let cool.
In a small bowl, combine celery, green onion, vegan mayonnaise, and cooled tofu. Serve on toasted bread with a few leaves of lettuce and any other desired toppings.

*Seasoning of choice: I used Trader Joe's 21 Seasoning Salute. You could also use Spike, Herbamare, Mrs. Dash, or your own combo of seasonings. (The Trader Joe's mix contains: onion, black pepper, celery seed, cayenne pepper, parsley, basil, marjoram, bay leaf, oregano, thyme, savory, rosemary, cumin, mustard, coriander, garlic, carrot, orange peel, tomato granules, lemon juice powder, oil of lemon, citric acid).

For more of my thoughts on fueling for exercise, see my post on My Layered Approach to Fueling for Exercise!

Inspiring healthy habits and snacking smart

noreply@blogger.com (Get Natured) — Tue, 23 Aug 2011 00:19:00 +0000

I am a contributing author for Yogamint and my most recent article is about inspiring healthy habits in others. From my article:

Inspiring your loved ones to eat healthy foods can be challenging. Children can be resistant to trying new things, particularly veggies or multi-ingredient recipes.Adults tend to respond to their favorite foods based on past experiences associated with a special memory. Eating warm cookies is about more than just the pleasure of gooey chocolate chips. Certain foods form a sensory experience that have a direct link to memories and feelings of comfort that nurture you emotionally. So how do you influence those around you to try new and healthful foods? ...

Read the full article, here.

Also, my Quick and Easy Granola Bars were featured on the Women's Day Snack Smart blog on Friday. See that post here!