Wednesday, June 23, 2010

Strawberry-Rhubarb Crisp

Easy Strawberry-Rhubarb Crisp
similar to "Easy Rhubarb Crisp" but with Strawberries!

Ingredients for rhubarb:
3 1/2c cut up rhubarb
3 1/2c cut up strawberries
2T flour
4 eggs
1 & 1/3 c evaporated cane sugar or regular sugar (can use half Stevia)

Beat eggs, add flour, rhubarb, and sugar. Mix ingredients. Pour into sprayed baking pan.

Ingredients for crisp:
3/4 brown sugar
5 T soft butter
1/2 c flour
1 c old fashioned oats
Combine brown sugar, soft butter, flour and oats. Sprinkle over top of rhubarb. Bake 45min at 350F.
top with DQ reduced fat ice cream (J and I's favorite) or whipped cream

Until next time...
look good, feel good, do good

Chicken & Apple Salad Sandwich

This chicken salad was so unbelievable HAVE to try.

You'll impress your family and friends. Pack up these sandwiches for a picnic in the park or toast the bread to make crispy versions for dinner.
Chicken & Apple Salad Sandwich
3 chicken breast, boiled and shredded...I use the Smart Chicken brand (stoke up when it goes on sale)
1 crispy and juicy apple, sliced and chopped (try organic ones)
1/4 C ish crushed walnuts
1/4 ish C olive oil mayo...found this product last week

2 T ish mustard...any flavor (yellow, honey, dijon)
2 T ish pickle juice or relish
spices: dill, onion, garlic, chives, sea salt....OR shakes of Penzey's Fox Point Spice
bean sprouts (optional)
avocado (optional)
spinach (optional)

Mix all ingredients together. Make a sandwich and say YUM!

Until next time...
look good, feel good, do good

CrossFit Des Moines Clip, J's New Toy, & Ironman Time

First, congrats to Mike on the CrossFit Des Moines story last night on channel 13! You can see the clip HERE.
Really showed off Crossfit and all it has to offer....awesome workout, team atmosphere, goal accomplishment...
Everyone is very proud of you Coach Mike.

Second, while I was away getting my USATF level 1 certification in coaching J decided to buy himself a new toy....

so, sure........I am really excited about it too:)
Actually, I can't wait to get awesome sports shots and food pics!
It's going to be like the food is right there is front of you.

Third, J and I leave tomorrow for
I think he is looking forward to finally racing after 9 months of grueling training.
Sunday will be a long day for him...2.4 mile swim, 112 mile bike, and 26.2 mile run.
I am a proud wife.
We are also looking forward to vacationing around there....look how beautiful it is!
I apologize in advance, I will post recipes while on vacation but not as frequent.
Until next time...
look good, feel good, do good

Tuesday, June 22, 2010

CrossFit Des Moines on the news!

Don't forget to watch Mike at Crossfit Des Moines on channel 13 news tonight at 5. Crossfit Des Moines will be featured as the "workout of the week".

Sorry, no recipe...In Minneapolis getting my USA track & field level 1 coaching certification....just in case I move on from high school coaching someday to the Olympics....ha, right.

Until next time...
look good, feel good, do good

Saturday, June 19, 2010

Banana Roll-Ups

These have become a household favorite for J and I. We have them for a quick breakfast before a bike ride or a midnight snack to satisfy our sweet tooth.
Banana Roll-Ups
modified from Clean Eating Magazine

1 8 oz pkg low fat cream cheese
2 T pure maple syrup or honey
1/2 tsp cinnamon
1/2 tsp nutmeg
cooking spray
2 large bananas, peeled and sliced lengthwise
4 whole wheat tortillas
Topping (optional):
banana, sliced horizontal
1/4 C fresh mint
1/4 C maple syrup
dollop of cream cheese mixture
In mixing bowl, combine cream cheese, maple syrup, cinnamon, and nutmeg. Blend well.

Heat skillet and coat with cooking spray. Spread 1 T of cream cheese mixture on each tortilla. Layer the sliced bananas inside tortillas and roll up.

Place in skillet and cook 2 minutes per side or until tortillas are turned a golden brown and crisp. Remove from pan and keep warm till serving.

Heat additional banana slices in skillet for 1 to 2 minutes per side. Top roll ups with banana, mint and syrup.

Nutrition per roll up: 180 cals, 7g fat, 24g carbs, 6g prot

Until next time...
look good, feel good, do good

Thursday, June 17, 2010

Caramel Apple Bars

My mom whipped up these tasty treats for J and I last night.
It's always nice having your Mom make your bedtime snack.

Caramel Apple Bars
1 C natural peanut butter (Parker's and Maranatha are my favorites)
3/4 C caramel-flavored ice cream topping
3 T packed brown sugar
3 C Cherrios
1 C coarse chopped dried apples
1/2 C peanuts, whole OR chopped
Line 8x8x2 inch baking pan with foil, extend foil over edge of pan. Spray foil. In large saucepan combine 3/4 C peanut butter, 1/2 C caramel topping, and brown sugar. Cook and stir over medium heat just until mixture starts to bubble. Remove from heat. Add cereal and apples; stir gently to coat. Transfer to prepared pan; press firmly into pan with spatula or wax paper. In small bowl stir together remaining 1/4 C peanut butter and 1/4 C caramel topping. Spread evenly over bars and sprinkle peanuts over top, pressing lightly. Let bars stand for 1 hour. Enjoy!

ps..this is a good item to make on hot summer days when you don't want to heat up your oven...and the kids can help!

Until next time...
look good, feel good, do good

Wednesday, June 16, 2010

Tuscan Open Faced Sanwhiches

Today I am sending you to my girlfriend, Robin's, foodblog. She posted a fav of J and I's,
Tuscan Opened Face Sandwiches

and did a much better job than I would have taking pictures!

J and I enjoyed these bite size tastes of Italy while honeymooning.
Enjoy her site: Indulge
ps...Robin, I love the recipe name!

Until next time...
look good, feel good, do good

Tuesday, June 15, 2010

A very busy weekend means a very big appetite....Slow Cooker Italian Beef...and purple potatoes?!

This past weekend was filled with fun!
The HyVee Triathlon started off the craziness with Emmerson's tri clinic on Friday.
She got her first experiences of swimming, biking, and running...all in one day.
The temperature topped 91F! Needless to say she was beat by the end of the day.
Unfortunately, her race Saturday morning was canceled do to the weather :(

J, Ron (brother-in-law), and I all set to race Sunday morning...more on this in a later post!

Sunday night was the Solon ladies track banquet. We finally got a chance to show off our State Champ trophy. It was bitter sweet as I said my good-bye's to the ladies and their families. I will miss Solon so much.
I have to give a quick thank you for all the amazing cards the girls wrote me...I told J if I ever have a bad day I am going to pull them out and read the kind words again.
my parents were here and J and I put them to work!
But first...J started our hardworking day with a scrumptious breakfast piled high with spinach and red bell pepper
all day we weeded, mulched, planted, buried, scrubbed, swept and dusted.

poison-ivy proofing my body with tube socks and tights....Dad wasn't so lucky
Slow Cooker Italian Beef
another recipe from fellow crossfitter Katie
for dinner I prepared a crock pot recipe in the morning so it was ready when finished working that evening

I picked up some PURPLE potatoes at New Pioneer Coop. They were beautiful along side the white and red potatoes.
more color=more nutrients! ps.... all were organic as potatoes are on the "dirty dozen" list for foods with high amounts of fertilizers and pesticides
I also picked up a grass fed rump roast from Grass Run Farm
1 1/2 cups water
1 1/2 cups beef broth
1 teaspoon sea salt
1 teaspoon ground black pepper
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon onion powder
1 teaspoon dried parsley
1 teaspoon garlic powder
1 bay leaf
few good shakes of Penzeys Italian Dressing
1 (5 pound) rump roast
Combine water and beef broth with salt, ground black pepper, oregano, basil, onion powder, parsley, garlic powder, bay leaf, and salad dressing mix in a saucepan. Stir well, and bring to a boil.
Place roast in slow cooker, and pour salad dressing mixture over the meat.
Cover, and cook on low for 10 to 12 hours, or on high for 4 to 5 hours. Add potatoes and carrots when about 4 hours remain (on low) or 2 hours remain on high)....periodically check roast with meat thermometer as some crock pots cook faster. If it is done before dinner time simply remove meat and place, covered in fridge till an hour before dinner and return to pot to heat up. Before serving, remove bay leaf, and shred meat with a fork.
Let shredded meat soak in juice for about 10-15minutes. Serve and enjoy!
This can be made into a sandwich topped with sauteed mushrooms and onions OR served with a side of potatoes and carrots.
Thanks for sharing Katie!
Until next time...
look good, feel good, do good

Thursday, June 10, 2010

Oatmeal Apple Pancakes & KCCI media pics

That's right...another pancake recipe!
Have I expressed to you how much J and I love breakfast foods!?! ;)

Oatmeal Apple Pancakes
this recipe comes from fellow Des Moines Crossfitter, Katie. Thanks!
- 3/4 quick cooking oats
- 3/4 whole wheat flour
- 1 cup skim milk
- 1 -2 tsp of agave
- 2 tbsp unsweetened applesauce (Katie used Trader Joe's chunky spiced applesauce and soon you will be able to too because DSM is getting a Trader Joe's!!!)
- 2 tsp baking powder
- 1 tsp cinnamon
- 1 tsp vanilla
- 1 diced apple, peeled first (check out this apple corer and peeler)

1. Heat griddle to 375F.
2. Mix all the ingredients until blended and then pour about 1/4 c batter onto griddle .
3. Enjoy with chunky spiced applesauce on top (or you could use real maple syrup, honey, or fresh berries)

Yummm....full of apple chunks and oatmeal!

Simple Homemade Applesauce
Peel and slice 1 apple, add a cup of unsweetened applesauce and a tablespoon or two of real maple syrup if you desire more sweetness. Heat on medium low in saucepan till apples are soft.

Enjoy these yummy cakes for breakfast or dinner!
KCCI Channel 8 News - Sara B Consulting

Yesterday went great! The KCCI crew were so welcoming.

It brought me a lot of joy to share my passion for healthy lifestyles to central Iowa.
We all know the world, America, and Iowa needs a health intervention.
So I am trying to do my message, one individual, and one lifestyle at a time.
I hope to find a video of the segment to post for all those who missed it.
Until next time...
look good, feel good, do good