Black Bean, Garlic and Butternut Squash Zoodle Soup

Warm and Nourishing

Winter is my absolute favorite time of year!  The cold air, snowy weather and running through it all, it’s exhilarating and cold!!  This is the perfect time of year to come in from the cold and snow to a warm, nourishing bowl of soup!

I was craving a soup that was savory and filling!  The ingredients in this soup are full of “good for you” nutrients that aid in recovery after workouts and double as a germ/cold fighter!

Perfect soup to warm and nourish through the winter! #soup #recovery #nutrients #foodiechats Click To Tweet

Key ingredients such as garlic-known for its flu and cold fighting benefits and anti-inflammatory properties, black beans and butternut squash, which contain nutrients such as vitamin b6, magnesium and plant-based protein!  The added tablespoon of turmeric is warm and anti-inflammatory as well!  This soup is a sure winner in the recovery department after a run!!

One Pot Soup!!  I use my deep Le Creuset Saute Pan !  

Black Bean, Garlic, and Butternut Squash Zoodle Soup
Serves 8
Warm, nourishing and full of nutrients!
Ingredients
  1. 2 shallots;
  2. 6 large cloves of garlic;
  3. 1/4 cup of Olive Oil;
  4. 1 tablespoon vegetable bouillon (Better Than Bouillon Brand);
  5. 1 package Butternut Squash Zoodles ( Veggie Noodle Company);
  6. 2 cups of cooked, cooled Black Beans;
  7. 1 tablespoon Turmeric powder;
  8. 3 cups of water
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Instructions
  1. Heat olive oil in pan;
  2. add chopped shallots and garlic;
  3. saute until golden;
  4. add cooked, cooled black beans;
  5. add water and 1 tablespoon of bouillon base;
  6. simmer,then add package of butternut squash zoodles
  7. cook everything until beans are very tender,but zoodles aren't mush!
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Savory Winter Vegetable Soup

Savory and nourishing vegetable soup!

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There’s nothing quite as comforting as a piping hot bowl of soup to take the chill off cold days.  I love this soup I created to warm up with after a cold, winter run!  It is full of anti-inflammatory ingredients, like fresh chopped turmeric and garlic! This is a great, nondairy, gluten free hearty soup!

Enjoy this recipe found Here-Savory and Healing Winter Soup

 

Fall Weekends-Running and Recipes

Okay, so it’s Monday and I am already wishing for a “repeat of this weekend.  The air is clean, dry and chilly!  The fall foliage is at its peak in most of the northeast and mid-Atlantic states!This is the time of year for me, when I love being outside all.day. long.  This was the first weekend, in a while, where there was time to do all things I love doing on a fall weekend!

Friday Miles- School let out two hours early, so I headed home to squeeze in a few miles. Sometimes those miles after school are just what I need to unwind from a crazy, hectic day with 4th graders.  I don’t run with music, mostly because I am seeking silence after a day full of chatter!

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Dr. Cool Headband and Fuelbelt hydration bottle

Saturday Long RUn- The sunrise run did not happen.  I lingered too long in bed on Saturday morning.  It just felt so good to not have to wake up early because of other time commitments throughout the day.  By the time I headed out of the house for my long run, the sun was at its warmest point in the day.  I quickly peeled off my long sleeve shirt and capri leggings, in exchange for a sports bra and shorts.  62 degrees with sunny skies is still a bit warm for me.

11 miles total-not the 13 I was originally planning for, but still a good solid run!

1 mile warm up, followed by 3 miles at 8:50 pace, 3 miles at 8:30 pace, 2 miles at 8:20 pace and 2 miles at 9:05 pace.  My pesky bunion on my right foot has been giving me some issues lately. Womp, womp.  🙁  I have been trying the KTTape (video)  application for bunions.

foot-taped
I have an appointment with a sports podiatrist in December.

Fuel on the run- Skratch Lab Energy Chews and Exercise Hydration  The ingredients are all natural with a light and clean, crisp taste.  The energy chews are fruity, but not sticky heavy in my mouth or stomach.

This run felt good, my legs and energy were strong and steady.  I feel like all the hill work this summer and early September/October has really paid off!

**Two weeks till the Annapolis Classic Half Marathon**

Sunday Rest Day- Muffins and Soup-  It must be that chilly fall weather, but I have been craving baked goods and warm, comforting soups.  I have a ton of apples that I grabbed up from a local orchard when I was home in Maine last weekend!

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Apples are my favorite fall fruit
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Warm Apple Muffins

Stonyfield Farms Recipe for Apple Pecan Muffins, but I omitted the pecans because I didn’t have any!  I also used this awesome gluten free flour from Cup4Cup Flour found at Target instead of the white all purpose flour.

Warm and Comforting Soup

This Soup is so creamy thanks to the cannellini beans/White Beans and finely chopped cauliflower.  I also added two heaping tablespoons of turmeric powder which has great anti-inflammatory benefits for runners!

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Creamy Mushroom, Garlic, White Bean and Cauliflower Soup Recipe

  • 1 cup of finely chopped crimini and shitake mushrooms
  • four cloves of garlic finely chopped
  • 1 large shallot finely chopped
  • 1 cup of raw cauliflower finely chopped
  • 1 large raw carrot peeled and finely chopped
  • 1 can of white beans with liquid, plus 2 more cups of water
  • 1 vegetable boullion cube
  • 1/4 cup olive oil-for sauteing, adding another tablespoon or two at a time as you add the ingredients to the saute pan
  • two tablespoons of butter
  • sea salt to taste
  • ground cayenne pepper to taste
  • Trader Joe’s Season Salt to taste
  • turmeric powder- two heaping tablespoons

Directions-  one cooking pan- Le Crueset -My Go-To-Pan

  1. Heat the 1/4 cup of olive oil on medium heat, then saute the chopped  garlic, shallots and carrots in olive oil on medium heat until the ingredients are golden brown-push to the sides of the heavy, medium sized deep covered saute pan
  2. add the chopped cauliflower and saute till lightly browned and tender
  3. then add the chopped mushrooms and saute, adding in another tablespoon two of olive oil
  4. Add the beans with liquid, plus two more cups water and the vegetable boullion cube!
  5. Cook everything with the lid on until everything is cooked and very tender, stir in the two tablespoons of butter!
  6. Use a hand held immersion blender to blend Some of the Soup, but not all – you just want to create some creaminess with the cauliflower and white beans
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Soup for supper and more for lunch!

Fall weekends-chilly running weather, warm and comforting soups and yummy muffins!  How was everyone’s weekend? Are you craving fall comfort food!!

Nutrient Packed Autumn Soups

Fall is without a doubt my favorite time of year.  The vibrant colors of the changing leaves and crisp cool air pair perfectly with running and my favorite autumn recipes.  As the air turns chilly at night, I crave warm and comforting soups.

I love creating healthy, hearty and filling soups.  The ingredients that go into my soups have to be full of flavor, but also packed with powerful nutrients and plant-based proteins.  The food I eat has to keep my body fueled and energized for my role as mother, runner and first grade elementary teacher.

Below are two soups that I recently prepared at home. The soups are full of nutrient rich produce and plant -based protein!  The ingredients also freeze well, so large batches can be made and then put into quart size freezer bags! If the soup last more than a day!

Hearty Red Lentil and Mushroom with Chickpeas

Hearty Red Lentil Mushroom and Chickpea Soup

 Ingredients:

1 cup of Red Lentils-

3 large raw carrots-chopped

1 small yellow onion chopped

3 garlic cloves peeled and chopped

1/2 cup Shitake Mushrooms roughly chopped

2-3 tablespoons olive oil for sauteing

1 can of cherry tomatoes-Pomodorini-cherry tomatoes

1 can of Chickpeas drained-16 ounces or roughly 1 1/2 cups

Trader Joe’s Everyday Seasoning to Taste

Directions:

  1. Simmer the red lentils in a pot with two cups water and cook until just tender-set aside
  2. In a large heavy saute pan,  on medium heat-saute the chopped garlic and yellow onion until tender in the olive oil
  3. add the chopped carrots and saute
  4. then add the chopped shitake mushrooms
  5. Next add the canned and drained chickpeas
  6. Season mixture with Trader Joe’s Everyday Seasoning
  7.  add the canned cherry tomatoes with liquid-12 or 14 ounce can
  8. Add the red lentils with liquid
  9. Cook on simmering heat until all ingredients are tender and cherry tomatoes have split open

Roasted Squash Soup with Crispy Broiled Mushrooms and Arugula 

Roasted Squash Soup with Crispy Broiled Mushrooms and Arugula 

 

This next soup is super rich and creamy.  The flavor comes from roasting all the vegetables!

Ingredients:

1 medium sized butternut squash split in half and seeds removed

1 medium sized delicata squash-cut in half, seeds removed and sliced with skin on

2 tart apples (Mcintosh or Pink Lady), cored and quartered, but not peeled!

3 medium sized carrots-sliced in half, not peeled!

1 half of a yellow onion-peeled

2 garlic cloves-roast these in the skin, do not peel ahead of time

1 vegetable boullion cube

1 1/2 cups of water

Trader Joe’s Seasoning to taste

Directions:

  1. Roast the butternut squash by itself on a baking sheet at 400 degrees until fork tender-take out of oven and place on a plate to cool, then scoop out roasted flesh
  2. on a baking sheet-bake all other ingredients at 400 degrees-drizzle with olive oil and sea salt
  3. You may take the garlic and onion out if it cooks quicker than the other ingredients
  4. Place all roasted ingredients, including the flesh from the roasted butternut squash, except for   1/3 of the roasted veggies to add after I puree to create a chunky soup, into a food processor -or   Vitamix-high powered blending machine I love the soup cycle on my Vitamix Pro 750 series
  5. add the 1 1/2 cups of water and the vegetable boullion cube
  6. Crispy button mushrooms-sliced and drizzled with olive oil and placed under a broiler along with some arugula or kale to create a crispy topping
  7. Sprinkle Hemp Seeds – I love Manitoba Harvest Hemp Seeds –Hemp seed is 33% protein; Hemp seed is 35% essential fatty acid (Omega 3, 6, 9 and GLA); Contains all 9 essential amino acids  

 

Fall is a great time to use fresh produce for creating healthy, delicious and comforting soups!

Do you have a favorite fall soup?  

Check out Live Free and Run for a giveaway – Manitoba Harvest Hemp Hearts –

 

Weekly Workouts and Meal Planning

  
After traveling home to vacation in Maine for half the summer, I’m finally home now to prepare for “back-to-school”! This week I return to teaching and my daughter starts her freshmen year of high school! I’m linking up with Laura from Mommy Run Fastand Jill from Fitness Health and Happiness. It will be good to get back into a weekly meal planning routine! 

Summary of Weekly Workouts:

Monday-3 mile easy run 

Tuesday-Strength and core workout from Quick Strength for RunnersFloor Exercises

Wednesday- 18 miles of hills and intervals on the bike at spin class

Thursday- Sunrise run of 2 miles before Teacher Writing Workshop and 4.5 miles after dinner.

Friday-Off/ Walk around mall and Whole Foods- back to school shopping with my Redhead! 

Saturday- 6 mile run with a friend

Meal Planning Ideas for the Week:

Breakfasts-

  • Scrambled eggs with toast
  • Warm oatmeal with honey and Vanilla Almond Milk
  • Blueberry pancakes-made a big batch ahead of time
  • Banana, vanilla, almond butter protein smoothies

Lunches-

Snacks-

Dinners- 

  • Sunday- dinner out! 
  • Monday-BLTs on Whole Grain Bread {Vegetarian for me- Cucumber, Tomato and arugula or spinach} and fresh corn on the cob
  • Tuesday- Fish or chicken with salsa and black beans
  • Wednesday and Thursday-Pasta marinara with or without ground turkey
  • Friday-Chicken/fish with brown rice, edamame and sweet potatoes

Checkout the Meal Planning link up every Sunday with Laura from Mommy Run Fast and Jill from Fitness Health and Happiness

What’s on your meal plan this week? 

Hummus and Grain Bowls

 

Mixed Organic Herbs and Classic Hummus Bowl
 
The following Hummus and Grain bowls are a healthy and creative way to mix and layer flavorful ingredients! Each bowl is filled with nourishing and nutritious combinations of plant-based proteins and healthy complex carbohydrates

Tip! These Hummus and Grain bowls are enhanced when using fresh, seasonal produce! Shop your local farmer’s market in the spring, summer and fall

Classic Hummus and Grain Bowl:

A classic combination of Summer flavors and homemade hummus come together with a drizzle of robust extra virgin olive oil! The organic mix of  mild and bold spring greens adds a depth of flavor and crunch! 

  • Steamed Aromatic Jasmine Rice -1/3 to 1/2 cup in bowl
  • Classic Hummus –Recipe found here 1/4 cup 
  • Seasonal Grape Tomatoes-5 or 6 sliced
  • Organic Mixed Herbs and Baby Greens- 1 big handful shredded {My Favorite Brand HERE!
  • Olive oil-drizzle over Hummus Bowl 
  • Sea Salt and Cayenne pepper-season to taste
  • *{Top with sliced Hard Boiled Egg for added protein}

***Assemble all ingredients above over the steamed rice.  The heat from the steamed rice will gently wilt the greens and warm the tomatoes! ***

Earthy Beets and Black Olive Hummus Bowl:

This hearty bowl is filled with nutrition! The mild, nutty quinoa pairs well with the earthy beets and savory black hummus! The chopped walnuts add crunch and a healthy dose of Omega-3 fats, along with minerals including copper and manganese! 

  • Two small to medium steamed beets, peeled and chopped
  • Steamed Quinoa-1/2 cup
  • Black Olive Hummus-RECIPE HERE use 1/4 cup
  • Chopped Walnuts-1/4 cup
  • Drizzle of Walnut Oil and Sea Salt to taste
  • *{Roast Chicken slices for added protein}*

Honey Sesame Hummus and Sweet Potato Bowl:

This bowls plays up the natural sweetness of the roasted carrots and sweet potatoes! The honey sesame hummus adds a plant-based protein and touch of sweetness! Add wild caught salmon for extra protein and Omega-3 fats! 

Shitake Mushroom Hummus Bowl:

This roasted garlic hummus bowl is full of comforting and rich fall flavors! The meatiness of the mushrooms paired with the nutty and fiber filled Farro is outstanding! Roast the garlic before using in the hummus recipe! 

  • Steamed Organic Brown Rice and Farro 1/2 cup
  • Shitake mushrooms-a handful or two sauteed with chopped garlic and olive oil
  • Two Roasted Carrots-chopped 
  • A handful or two of fresh spinach 
  • Oh She Glows Garlic Hummus 1/4 cup
  • Added Protein {Wild Caught Cod Sauteed in olive oil SIZZLE FISH

** layer all the ingredients on top of the steamed brown rice and Farr

Do you have a favorite Hummus and Grain Bowl? 

Recipe Ideas: Healthy and Nutritious! 

Healthy, Active and Fit at 40! 

As I entered my late thirties and now forties, being active and continuing to run is a lifestyle for me.  In order to maintain this lifestyle, I must take steps to get the proper nutrition. 

Being a mom, runner and teacher means that I must make healthy food choices! It’s important to choose food that will nourish and fuel my body for life’s daily demands! 

 

Food Choices Should Be Focused and Purposeful to Fuel Your Body
 

A Well Stocked Kitchen and Pantry Will Fuel Your Body:

Plant-Based Proteins:

  • Edamame -A Complete Protein- nutrition information found HERE
  • Green Peas-A Wealth of Heath Benefits- nutrition information found HERE
  • Black Beans- A Hearty and Filling Bean- nutrition information found HERE

Other Staples in the Kitchen and Pantry:

  • Organic Quinoa
  • Various Organic and Whole Grain Rice from my Favorite Brand Found HERE
  • Raw Almond Butter
  • Whole oats Granola
  • Avocados-healthy fats
  • Seasonal fruit

Stock up on essential, nutrient-rich proteins and carbs to build daily meals! TIP-Cooked rice, beans and quinoa freeze really well in freezer bags! 

 Breakfast:

Granola with fresh strawberries and almond milk
  

Breakfast:

Graham crackers smeared with raw almond butter and fresh sliced strawberries

Lunch or Dinner:  

Quinoa with cooked cubed sweet potato, steamed green peas and cooked black beans -drizzled with olive oil and sea salt

 

 Lunch or Dinner;

mashed avocado on toasted roll with roasted tomatoes and sea salt

Lunch or Dinner:

Previously cooked quinoa and black beans, sauteed with padron peppers-Think Fried Rice!

 

These are just a few ideas and variation of what I eat based on my kitchen and pantry staples! 

Do you have favorite kitchen and pantry staples? A favorite dish or recipe idea? 

5 Favorite Brands for a Healthy, Active, Lifestyle

TGIF  

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 Happy Friday everyone! This week has been busy and exhausting.  Between finishing up with RRCA coaching certification Sunday evening and an English language arts workshop midweek, I’m ready for the weekend! I’m excited to link with up the Friday Five bloggers- MarCynthia, and Courtney to share my 5 favorite brands!  The following five brands/companies are high on my list of favorites for helping me achieve a healthy, active lifestyle! 

Five Favorite Brands/Companies: 

  1. This Bar Saves Lives–    The bars, ThisBarSavesLives, Wild Blueberry Pistachio, are a naturally sweet, slightly chewy/crunchy blend of fruit and nuts.  The bars are glutenfree, NonGMO and ingredients are organically sourced in the United States. These bars will be great for breakfast or a much needed snack in the afternoon after teaching, but before a run! I loved purchasing this wristband too! Each wristband purchased, provides a meal to a child in need and contributes to the Water Project.  The Water Project brings water to countries in Africa! Love this company is “Making a Difference! 
  2. Charmed Bar – Yup! Another granola bar brand! A company founded by two women!  The company is local to Maryland!  One of the women is a former elementary school kindergarten teacher!  Here on the CharmedBarwebsite there is a link to the “Autism Hope Alliance” organization.  As a teacher, it’s important to support Charmed Bar because they are “Autism Approved”!   
    I order online and shipping and delivery is quick and easy! The combination of fruit, nuts and almond butter helped fuel my Maine Marathon run at mile 18! I ran with the Charmed Bar in my running shirt pocket! When I’m not fueling, mid run with a Charmed Bar, I’m eating one at breakfast with my coffee!
     
  3. Nuu_Muu Athletic Dresses– Absolutely love the style and versatility of these athletic dresses! The Made in the U. S. A dresses are a flattering fit on my petite frame! I can wear the dresses to work with a pair of legging capris! At the end of a long day of teaching, this dress does double duty out on a run, walk or hike! This is a Women powered company that gives back to communities!  So many styles and colors are available on the website! 
    Checkout the Nuu_Muu company website to read about their philosophy on Girl Power, Green Living and Contributions!
     
  4. Feetures Running Socks – My feet seem to love the snug, yet soft, Feetures socks.  These socks fit perfectly with a bit of a snug, yet supportive feel from heel to toe! Since I’ve been recovering from a sore heel and arch, these socks have been a perfect fit!  
    Feetures Running sent Zooma Run Ambassadors several l pairs of socks!
     
  5.  Sizzle Fish – Growing up along the coast of Maine made me a bit of a seafood snob! I had a hard time finding fresh caught wild fish once I moved to southern Maryland.  As a runner, who eats very limited chicken and no red meat, I found myself craving and searching for a great selection of seafood- mainly fish!  Sizzle Fish is an amazing company that allows you to order online and have sustainable, wild caught fish delivered right to your home! All fish and seafood come preportioned and individually packaged- frozen on dry ice! I love that this company helped me to fit healthy, protein and omega-3 rich fish back into my diet!  
    A variety of sustainable, wild caught fish and seafood packages are available on the Sizzle Fish website! check them out online!
     

My favorite 5 brands/companies promote a healthy, active lifestyle! These are companies committed to quality, health, style and Making a Difference! 

Share your favorite brand/company! 

Nutritious Gluten Free Blueberry Muffins

Healthy, Delicious Blueberry Muffins
Healthy, Delicious Blueberry Muffins

Recently, a friend of mine, that I teach with at school, mentioned wanting a healthy breakfast muffin!  We are both teachers, so breakfast has to be fast, healthy and filling!  Busy schedules require a healthy breakfast to keep the body fueled and energized!

This recipe is full of goodness for nourishing the body and getting the day off to a great start! There are three types of gluten free flour in this recipe!

Oat Flour- {Gluten free Whole Grain Oats}

Coconut Flour- {High in fiber and low in easy-to-digest carbs} 

Almond Meal Flour-{A huge boost of protein}

My favorite brand of flour is Bob’s Red Mill. I use all organic ingredients and locally sourced eggs!

Recipe: Preheat Oven to 350 degrees and line muffin tin with large paper baking cups! 

Recipe Yeilds 12 muffins {These muffins are denser and don’t bake up fluffy like you would expect with traditional All-Purpose Flour}

Dry Ingredients:

  • 1/2 cup Oat Flour
  • 1/2 cup Coconut Flour
  • 1 cup of Almond Meal flour
  • 1 tsp of sea salt
  • 2 tsp of baking powder

Wet/Liquid Ingredients:

  • 1 and 1/3 cups of Almond Milk { Prefer Califia Farms}
  • 2 large eggs
  • 1 tablespoon Pure Vanilla extract
  • 1 tablespoon fresh lemon zest
  • 1/2 cup brown sugar
  • 4 tablespoons canola oil

1 cup of fresh or frozen blueberries! 

Directions: Mix all dry ingredients together. Mix all wet ingredients together. Combine the two mixtures into one large bowl and mix until thoroughly combined.  Gently fold in blueberries to the batter! I use an electric hand mixer. Scoop mixture into muffin tin and bake for 30 minutes! 

Enjoy- Kara {MaineGirl2Runs}

Refreshing Lemony Delicious Smoothie

VitamixMachine Breakfast Smoothies:

Last week, I was craving something with lemon.  I love the fresh, zingy flavor of lemon in so many dishes.  Lemon energizes and brightens so many recipes.  This smoothie is cool, creamy and lemony!  The pairing of fresh lemon and candied ginger is amazing!

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My “New Favorite” Lemony Smoothie!

Ingredients:
-1 chopped Frozen Banana
-1 cup Califia Farms Unsweetened Almond Milk
-1 single Serving Pack of Vega Viva Vanilla Protein powder
– 1/2 Lemon
-1/3 cup rolled oats
-a small piece of candied ginger

Place all ingredients in Vitamix or other high powered blender! Blend till smooth!!