Posts Tagged miso

Miso Mashed Sweet Potatoes

Hi FitFeat friends!

How did your first month of 2012 go?  Mine will be known as “Jam-packed January”.  I don’t remember the last time I had such a busy month!  When the blog gets quiet, you know things are going bonkers around here!  No complaints though – I’m thankful to be busy with work.   Although recently I’ve been finding that the more cooking I do for clients, the less cooking I do for my household.   It’s kind of a “cobbler’s children go unshod” situation – the chef’s hubby is left unfed!  ;)   Thank goodness for Chipotle bowls!

I did have one quick snack recently that I wanted to share with you.  As you may know, one of my favorite spices is Smoked Spanish Hot Paprika.  I love to pair it with sweet potatoes.  Well, I had half of a baked sweet potato left over so I mashed it up with a few sprinkles of paprika and a small spoon of fresh red miso and WOW was it delicious!   A little sweet, a little salty (from the miso), a little spicy & smoky…  I shaved a little raw goat cheddar over the top and finished it with a little sesame seed gomasio.  This would be a great side dish for burgers or even some seared tuna.  Don’t worry about measuring the spice and miso.  Just go by taste!


I’ll be working on the next installment of Recipes to Inspire soon.  I have had a brand new Bon Appetit magazine sitting on my coffee table for 2 weeks and last night was the first time I had a chance to crack it open.  Since I have some time scheduled for recipe testing next week, I’m on the lookout for some fun ideas!

Here’s to a FABULOUS February for us all!  And Happy Groundhog Day EVE :D

– Shari B. =)

 

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A Toast to Miso

Good morning FitFeat friends!

Welcome to midweek!  :)   We’ll be halfway to the weekend at lunchtime today!

Speaking of lunch, I’m looking forward to mine today.  I picked up a nice piece of sashimi grade tuna that I’m going to crust with sesame seeds and wasabi powder then sear on a super hot pan.  I also bought a blood orange to go with it so I’m trying to decide if I want to juice it and reduce it with a little soy sauce or balsamic to make a syrupy drizzle.  For the side I have some broccoli slaw that I will most likely sautée. Mmmm I hope it turns out photo-worthy for the blog!  :)

So I have a new favorite toast obsession that may fall under the category of “Shari and Her Weird Food”!  I’ll let you be the judge of that.

It’s still my favorite delicious Ezekial toast – but I’ve been topping one of the pieces with MELLOW WHITE MISO! It’s delicious!  (In the pic above, the one on the right has the miso on it, left is almond butter).  Drizzle a little raw organic honey on it and I’m telling you it’s AWESOME!  A little salty from the miso, a little sweet from the honey.  LOVE IT.

I’ve also done the same thing on Ezekial sprouted grain English muffins:

I would say it’s no more than 1 teaspoon smeared on there.  You don’t want to go overboard because miso is a little high in sodium.  But it is a great source of trace minerals, and because it’s a fermented food it provides beneficial bacteria and enzymes (provided you don’t overheat it).

I’ve even mixed a little miso into Tofutti (dairy-free cream cheese spread) and smeared it on my Wasa crackers:

More reading on MISO:

From the last article in the list above, I found this interesting:  “Miso soup consumption is linked with up to a 50% reduced risk of breast cancer according to the Journal of the National Cancer Institute.”

Do you enjoy miso?  How do you like to use it?

– Shari B. =)

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Natural Chef Culinary School – Week 1 Recap

My first two days of school are already behind me!!  Time is flying by!!

We got our coats yesterday and now my uniform is almost complete.  My pants should arrive today or tomorrow (we had to order those on our own -  I’m one of those people who has to try on a lot of pants to find a good fit, so having to order these online should be interesting.  However, it’s not a fashion show, so I’ll take what comes!)

If it WAS a fashion show, I’d be in trouble!  How ’bout that sexy cheffer skull cap??  Hahahaha!

The good news is we can wear pretty much any type of hat.  So most days I’ll be rocking a baseball cap of some sort instead:

My friends, family, and clients will all tell you that I feel naked without a baseball hat on!   And this week I realized how much hair I actually have when I tried to contain it all rather than just wear a ponytail – it’s A LOT. Might be time to cut some off… :)

In addition to the books we had to buy prior to the start of class, on the first day we also received a canvas bag filled with 4 other books, including this gargantuan binder.  I’m really wondering if I can exchange this 15 lb workbook for the Kindle version?

And the workbook we use in the kitchen.

The first few days have been great.  My brain has been so jam packed with new info that both nights after school, I’ve literally fallen asleep on the couch before 7:00 PM while trying to do my reading.

The format for each day is set up like this:

  • 90 minutes of lecture time
  • followed by a quick healthy snack
  • then kitchen skills/cooking time
  • then late lunch as a group (eating what was just prepared in the kitchen)
  • during which time we are to critique the food
  • the last 30-45 minutes of the day, we get busy cleaning up all the messes that were made: scrubbing floors, washing dishes, resetting for the next class.

The time absolutely flies by.

During this first week our instructors are demonstrating all of the cooking for us (recipes from the workbook shown above), until next week when we get to start prepping and cooking.  The recipes typically will correspond with what our lecture covered for that day.

Day 1 recipes included an Heirloom Tomato Soup with Red Miso and a wonderful Latin Quinoa Salad.  In fact that soup was so amazing I had to make a half-batch at home on Tuesday.

Mise en place:

Practicing my knife skills by making my mirepoix (we learned that a traditional mirepoix is 2 parts onion, 1 part celery, 1 part carrot):

The onions were potent:

Will I build up a tolerance to chopping onions or will they always make me cry?

My finished product:

It’s SO good. It took a few hours to make, but it was worth it.  MSP even liked it and ate it for dinner.  :)   I will be putting the rest in the freezer today to save for those cold winter months (or when a guest comes over that I’d like to impress!).

My home batch tasted a little different than the one they made at school but our instructor told us that when we each cook from the same recipe, everyone’s will taste a little different because we’ll each have our own styles and energies.  She said by the end of the program, she can usually put on a blindfold, taste each of our meals and know who made it because she’ll come to learn the uniqueness in each of her student’s cooking.

I can’t share the recipes for what I make at school because they are from our workbooks (and copyrighted).  But by mid-term we’ll be developing our own recipes so I’ll have a lot to share then.  I will tell you that two of the ingredients in this soup (mirin and miso) were used in ways I’ve never used them and the flavor they produced was amazing!  The mirin was used as the deglazing liquid for the mirepoix vegetables, and the miso was stirred in after blending.  And I’m sure that using a homemade stock makes a ton of difference too.

On Day 2, our instructors made us a Millet, Lentil and Chard Cake (in a springform pan) and a Wilted Spinach Salad with a Warm Balsamic Vinaigrette and Toasted Dulse.  You know I’m at the right school when you see that salad had dulse and nutritional yeast on it, right?  Sounds like a lot of salads I’ve made in the past!  Only this was elevated beyond my normal salad (and I may never buy bottled salad dressing again).  It was amazing!  I already know I’ll be making my own version of this salad for lunch or dinner today.  I’ll be massaging the olive oil onto the spinach leaves first, warming my vinegar in a pan with some sort of nut or seed and then enjoying.

As far as the mix of people in our class, three of the seven are from out of state and living here temporarily until the program is done.  One from Maryland, one from Pennsylvania and one from Indiana.  To me that speaks volumes for this school, knowing how far people have come to be a part of this particular program.  I feel so honored to be a part of it.

I haven’t whipped out the camera yet at school – I’m waiting until I get to know everyone a little better and if at some point it feels like it is acceptable to take photos during our kitchen time, I will.

Day 3 tomorrow will consist of ALL class time because we’ll be doing Culinary Math all day, so I don’t imagine I’ll have a lot of exciting news to share.  Instead, the next post will include a killer upper body/core/cardio workout that you can try!

Fun tip to share:

GHEE (clarified butter) doesn’t contain the casein or the lactose that you find in regular butter.  We’ll be using this a lot to cook and sauté with because it’s very stable at higher temperatures.  As someone who doesn’t like to eat cow’s dairy specifically because of the casein in it, I was happy to know that GHEE doesn’t contain it (be sure to look for one that says “casein free” and “lactose free”).

OK friends, I have a LOT of homework reading to do and I have to go try & buy my required 8″ chef’s knife today.  I’ll see you next time!  Make it a GREAT day!

– Shari B. =)

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My Style Miso

Hi friends!  Happy Sunday!  It’s going to be 50 degrees today and I couldn’t be happier!  MSP and I are going get out for a REAL outdoors run!  Oh yeah!  Then on to meet one of my best friends for some SBUX action.  A great start to the day!

Since I posted the book review yesterday I didn’t recap much from Friday, so I’ll rewind a bit.

Friday’s workout was 30 minutes of intervals on the TM (5.0, 5.5, 6.0, 6.5, 7.0 mph for a minute each then repeat) followed by 20 minutes of shoulder strength (KB overhead presses, KB side raises, rear delt rows, YTI).  Shoulders are truly one of my favorite muscle groups to work on.  I’ve had a heck of a time getting my rear shoulders to grow so I’ve really given them a lot of attention lately.

Saturday’s workout was another round of Physique 57 on DVD.  I’m getting better!  I even increased my weights on some of the moves!

***

Friday eats were of the usual sort for me.  I made “Now and Later” smoothies:

One to drink "NOW"

And one to drink "LATER"

The combination of greens, acai and a purple to-go container do not make for pretty food photo ops, that’s for sure.  That’s one UGLY smoothie!

Both smoothies had a couple of clementines in them and I would like to know who has the fun job of having to put one of these on EVERY single one:

I had leftovers again for lunch, so no exciting photos at my desk.  But what WAS exciting when I got home was getting to try my first Umeboshi Plum!

Raw veggies, raw goat cheddar, dollop of hummus and UMEBOSHI!

You know that face you might make when you bite into a lemon?  It was kind of like that at first.  It’s sour and SALTY.  But then you get into the flesh and you can kind of tell it was fruity before being pickled.  Definitely interesting.  They are highly alkalizing, but high in sodium too, so one every few days is plenty.  This is not an item that you pile onto your plate.

After posting my blog Friday I moved on to iTunes to see what I could spend a giftcard on.  My latest favorite cardio song is “Tik Tok” by Ke$ha. Yes, I’m still listening to music for teens.  Not sure how I’ll ever break that habit.  Although, her lyrics are definitely NOT appropriate for teens, I quickly found!  But for $6.99 on iTunes I couldn’t resist just getting the whole album.  She has some great high-tempo beats to run with!

It's a party at my PC...!

I made some My Style Miso for dinner, meaning I didn’t follow a recipe I just kind of threw in what I wanted.  Thought I’d share it with you in case you’d like to make some too!

Ingredients:

  • 1 cup vegetable broth
  • 3/4 cup water
  • 1/3 cup dried shiitake mushrooms
  • 1/2 sheet Nori (folded and cut into strips)
  • 1-1/2 tsp barley miso
  • 4-5 shakes nama shoyu
  • handful fresh organic spinach

Bring broth, water and dried mushrooms to a light boil.  Simmer with bubbles for about 7 minutes, letting the mushrooms reconstitute.

Fold the nori and then cut into strips with kitchen shears, add to broth along with the spinach and the nama shoyu to taste (I used about 5 shakes of the bottle) and simmer for 3 minutes to let the seaweed and shoyu do their thing!

Using a measuring cup, take some of the liquid out of the soup pot so that you have something in which to dissolve the miso.  You only want about 1/2 a tsp to each cup of liquid with your miso soups (Thanks for the tip Alicia!) so I mixed 1.5 tsp of the brown barley miso into my liquid, stirring well till dissolved.  Then remove soup from heat (or turn down to LOW) and add the dissolved miso to it.

Stir it through with the rest of the liquid and serve after a minute or so.

The shiitake mushrooms made this dish feel ‘meaty’ and it was actually pretty filling all on it’s own that night.  You can make this so many ways, adding leftover brown rice, changing up your greens, adding tofu, etc.  As mentioned before, light broth soups are a great way to curb your appetite when you are trying to watch your portions.

Enjoy!

***

Well friends, I have an outdoor run calling my name right about  now!  See you soon!

Have a SUPERB Sunday!

– Shari B. =)

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Twenty Questions

OK maybe not 20, but who’s counting?? (There’s Question 1…)

Hi friends!  It’s Friday EVE!!  My schedule is so wonky this week.  Normally I prefer to post first thing in the morning but this week has me all out of whack.  I’m dying for Friday night to get here (for no reason other than it will be the weekend and I can grab a blanket and my book and RELAX!)

Remember when I was lamenting the other day about the LOOONG wait till May for another holiday weekend? (There’s Question 2…) I found out today that our office is closed on MLK, Jr. Day AND President’s Day!  SCORE!!! So I have one more full week before I get another SHORT holiday week – how cool is that?? (Question 3) And during MLK week I also have jury duty one day (please please don’t let me get picked to be a juror).  You don’t even want to get me started on that.  I’ve lived in 3 counties over the last 10 years.  This will be the 4th time I’ve been called to jury duty (twice in one county, once each in the other).  Of the 3 times prior that I’ve been called, I was selected as a juror for 2.

MSP on the other hand, has NEVER received a summons.  I swear their selection process is not random.  Big Brother seriously keeps track of our satellite dishes and targets those who have watched law shows like Ally McBeal or Boston Legal.  I’m on to them.

So I have to get a little girly on you for a moment:  Do you ever have a zit that feels THIS BIG(#4)

Dramatization =)

I feel like I’m walking around with a big target on my face!  I know I can’t complain, because I’m very fortunate to have good skin that is clear 90% of the time.  But this one is a doozy!

Did I totally gross you out? ;)   TMI? (Q’s 5 and 6!)

On to less nasty things, here’s another question:  Do you ever open your fridge and wonder how the heck you ended up with way too much food for the week? (there’s # 7)

I’m not sure exactly how it happened to be that my fridge is bursting at its seams.  I think Costco is partly to blame – I ended up with a bag of avocados, a HUGE tub of hummus, an extra tub of salad greens, etc.  Costco is dangerous like that!  You walk by and think “hmm I could us an avocado” but the bag has 6 and you don’t really need 6 but WOW is it a really good price for 6 avocados so now you have a bunch of ‘cados that ripened all at once and no time to eat them all!

So in an effort to use up at least some of my veggies, I made an ‘on-the-fly‘  dinner:

A portabella mushroom “burger” with a Veggie Slice (soy cheese) and salsa on a bed of salad greens:

And some “mish-mash” miso soup:

I am loving making my own miso soups at home.  It’s fun to use it as a base and throw things in.  This time I started with organic vegetable stock and some dried shitake mushrooms (soaked for 15 min prior to adding to soup).  I brought that to a very light boil and let it bubble for about 6 or 7 minutes while I was working on the portabella.  Then I added a handful of fresh spinach, about 3 shakes of the nama shoyu bottle and about 1/2 cup of leftover quinoa.  Then I removed from the heat and added the miso.   As I type this I realize I should have added some sea veggies too!  Oops!  But still, it was GOOD!

I’ll be sharing more about miso in my review of The Kind Diet by Alicia Silverstone.  I’m almost done writing my comments about it.

Here’s a tip for you: If you are trying to cut back on portions or calories, a good way to keep your intake in check is to have a light broth ‘soup’ as your first course.  When I first met with my acupuncturist he had me just heat up chicken broth and add a little spinach.  This wasn’t for the purpose of losing weight – it was more for digestion.  But it works GREAT to fill you up a little bit before you eat your ‘actual’ meal which will go a long way to help you out if you are working on a weight loss goal.

***

Wednesday Exercise:

I did the Physique 57 DVD for my strength workout again yesterday.  I’m starting to get a little more coordinated, but not much.  ;) I feel it though.  Of all places, I feel it in my left toe.  Yep, that’s right.  57  minutes of ouch to have a sore TOE.  Not booty, not arms..  TOE. You spend a LOT of time with your heels lifted off the floor without shoes.

It’s funny to hear one of the testimonials that always plays at the beginning of the DVD about how ‘this workout lifted her butt 2 inches’.  What I’d like to know is, how does one measure that?   Do you measure how far it is from the floor to your ‘cheek’ along the backside of your leg? (8 and 9) Hmmm, I’m not sure that’s very scientific!  ;)   I can tell you that I did not take THAT particular measurement BEFORE I started doing this workout.   I don’t care how high or low it is as long as it doesn’t have a lot of ‘hail damage’.  That’ll be my litmus test.

Well friends do you think I have bounced around to too many topics yet? Did I count right?  ( 10 and 11) Which of the 12 questions will you comment on in the comments section? (12) You have plenty to choose from!

Have a great day everyone!

– Shari B.  =)

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Running Highs and Holiday Blues

Happy Sunday friends!  I hope you are enjoying your holiday weekend.  I always experience a bit of the ‘blues‘ after we take the Christmas decorations down and pack everything away for the next year.  While this year didn’t feel as “Christmas-y” as usual leading up to the holiday, I still had a TERRIFIC time once it got here.  I miss the sparkle of the tree lights already!  :)

Another reason I bum out a little bit at the start of January is that our next holiday weekend doesn’t arrive until Memorial Day!  It’s always a long stretch of time during that 5 months without a holiday weekend.  (Although… maybe at my new job they treat Presidents Day as a holiday.  I don’t even know!  My last two jobs did not.  Hmmm, something to look forward to maybe!)

I had a little time to post today since MSP is working on a project in the garage and because I’m hoping that if I DON’T pay very close attention to the Broncos game, maybe, JUST MAYBE, they might win.  :)   I’ve been getting a little TOO worked up over recent games, so today I’m only keeping ONE eye on the game and the other on my laptop!  ;)

***

Yesterday was GLORIOUS!  Why?   Because I finally got to get outside for a RUN!  It was about 22 degrees when we took off in the morning but we warmed up quickly.  We got in 4.41 miles, just enjoying the brisk morning and the sunshine.  Then after we got back we did about 2o minutes of some really good stretching.  This is the first winter in a long time that I remember being so housebound due to snow and cold here in Colorado.

Running outside when the sun is shining does wonders for my day.  It puts me in a fabulous mood and energizes me to tackle whatever might be on my list.

While on the topic of running, I want to give a couple of SHOUTS out to some blog friends:

Cindy has been doing a “Couch to 5K” program and completed her first 5K on her treadmill (that she lovingly refers to as MAS, as in Maserati.)  This is a FitFEAT for Cindy and I’m very proud of her!  One of her 2010 resolutions is to compete in a 5K race.

Allison made a last minute decision to run a New Year’s Day 7.5 mile road race called the Freezaroo and beat her 2009 time.  Funnily enough, Allison considered her run “mediocre” at an 8:06 per mile pace.  I, however, only see that kind of speed on my Garmin when gravity is helping me out on a steep downhill!  I think she ROCKED that race.

Congrats ladies for starting of your new year, Fit-style!

***

To recap Saturday EATS, about 30 minutes before the run, I had my “go-to” pre-run fuel:  part of a Coconut Cream Pie Larabar.  And then when we returned, I had “Snowflake Toast” (Ezekial with light smear of raw almond butter, sprinkle of unsweetened organic coconut and a drizzle of raw local honey).  I adore Ezekial toast and know that it must be boring for you all to look at day in and day out … but it’s just SOOOO good!!

Some veggies, baked pita chips and hummus:

Some homemade miso soup with unpasteurized barley miso, with spinach and nori strips:

Leftover Spicy Shrimp & Veggies from Friday’s Chinese restaurant outing:

The night was topped off with a vegan cookie from Whole Foods and another visit to the Wii RESORT where we did some airplane dog-fighting, some archery and shot some hoops!  The Wii is seeing a little more action these days with the long holiday weekends.   It’s easy to forget how fun it can be!

***

When you are done reading today’s FitFeat post, head on over to Joan’s blog, I’m In The Garden Today,  to read her superb post about COMPOSTING.  This is something I’d like to explore further this year.  We recycle like mad in our house (finally had to add a 32 gallon bin purchase this weekend to the two 14-gallon bins we already use for curbside recycling.)  But it seems we could be doing a better job of being more “earth friendly” and throwing out even LESS.  Joan’s post was highly informative and if you haven’t been out to her blog yet, go give it a gander!

Well friends, so far my “Broncos Avoidance Tactic” has worked because they are positioned to score a TD here to tie it up with KC.  Oooop!  Make that SCORED a TD!  I hope that you are enjoying your weekend and I’ll see you back here tomorrow for the first Monday of 2010!

Let’s make it a GREAT year, full of FitFEATs!

– Shari B. =)

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