Three Cheers for Quinoa

Where did February go? Whoops. I swear it was Christmas 2 days ago?

Lets talk quinoa! Quinoa is a tasty, nutrient rich "grain" that can be easily prepared and enjoyed in a number of ways. Although it looks and tastes like a grain, in actuality it is a seed! The best thing about quinoa is that it is a wonderful source of protein, making it a staple in many vegetarian and vegan diets.

I use quinoa a lot when I am not in the mood to think up a creative recipe or when I'm pressed for time. I know that if I cook up a batch and throw it together with other random ingredients, I usually end up with a yummy meal in no time. In fact, I created this little meal last night on a whim and it ended up being great.

In the mix I've got...

• cooked multicolored quinoa (around half a cup?)
• one apple chicken sausage link
• sliced organic red pepper
• handful spinach
• drizzle of black cherry balsamic 
• sprinkle of feta and parm

How to do it...

1. place 1 cup quinoa in 1 1/4 cup water, bring to light boil, then let simmer on low, covered for 30 min.
2. slice and saute chicken sausage in wok
3. add peppers to wok once sausage warmed and cooked through, cook until tender
4. throw handful of spinach in a bowl
5. throw quinoa and sausage/pepper mix on top
6. drizzle with balsamic
7. top with cheese

This is a keeper! Enjoy.

Don't forget to check out the ICEdot blog!!!

Blackberry Vanilla Flax Muffins

In running news...the ICE.dot blog was updated yesterday! If you're interested in reading up on a basic, no frills half marathon training plan, head over and take a look.


I was in the mood to bake yesterday and was wanting something with berries in it. I spied some frozen blackberries in the freezer and thought they would work wonderfully in a muffin. I gathered my supplies and got to work. The result was a really moist, berry filled muffin that is perfect for a quick breakfast or snack. I ate one as pre workout fuel this afternoon and it did a great job of giving me energy without making me feel like I wanted to hurl while hitting the treadmill and weights. Perfect. They are made with whole wheat flour and for an added kick of nutrients, I included some flax oil. Gotta love your omega-3 and omega-6!

This is what you will need...

• blackberries (I literally just poured some in the batter until I was satisfied with the amount)
• 1 3/4 cups whole wheat flour 
• 2 teaspoons baking powder 
• 1/3 cup maple syrup
• 1 egg
• 1/4 cup applesauce
• 1 tablespoon flax oil
• 1/2 skim milk
• dash of vanilla

This is what you do...

1. preheat oven to 400 and spray your muffin tin
2. mix together dry ingredients (flour, baking powder)
3. in a separate bowl, mix together wet ingredients (maple syrup, egg, applesauce, flax oil, milk, vanilla)
4. pour wet into dry, mixing until blended
5. add blackberries to batter
6. fill muffin tin cups roughly 2/3 of the way full
7. bake for 15-17 minutes or until lightly browned 

Enjoy :)

Cheesy Broccoli and Pesto Frittata

I am so happy it is Friday!

Do you have fun plans for the weekend? I'll be doing my normal things. Running, grocery shopping, relaxing.

So, last night I looked in my fridge and had a difficult time deciding what to make. Having roughly three items in the refrigerator didn't help. I didn't really have only three things, more like seven. Point is, it is bare bones city in there. Although the choices were limited, I did have eggs and when you have eggs, a lot of meals are possible.

I pieced together a lovely little frittata that ended up being quite delicious!

I feel like you can't really screw up a frittata. Just through a bunch of stuff into a pan and call it a day. Easy. Tastes good. Good for you. 

For this concoction I used...

• 2 eggs and 4 egg whites
• a spoonful of pesto
• a cup of broccoli
• a layer of shredded monterey jack cheese

Here is what you do...

1. turn on the broiler (mine was set to 450 then turned to 500 for the last few minutes of cooking)
2. place broccoli into a greased pan (make sure the pan can go into the oven!!!)
3. mix eggs, egg whites, and spoonful of pesto
4. pour over broccoli
5. sprinkle cheese on top
6. broil for 7-9 minutes at 450 then just a few more minutes at 500 (keep a close eye on it)
7. enjoy :)

This meal gives you protein and veggies, which we all know is a winning combination. I served mine along side some berries to keep things well rounded. 

I plan on doing some baking and soup cooking this weekend and I'll be sure to share the details with you soon. Happy Friday!

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See you in the next few days with another fun recipe! Stay tuned!