Comfort the Healthy Way

My husband loves to bring the traditional comfort dinner back into our menu every so often. So yes, the 1970s Betty Crocker cookbook is opened for inspiration.

Traditionally, a pot pie is loaded with unhealthy fat. However, Sean creatively made this pot pie healthy style. One side note he mentions, is that he wishes to improve on the crust in the future. My mom, not one to cook or bake, never made these pot pie things so I was not sure what to expect.

Despite what he says about the crust, I loved it! So flavorful, filling and comforting.  And, because my husband is thoughtful he doubled the recipe and made one with chicken and one with tofu. If you are are craving comfort food, try one or both of these varieties.

Chicken or Tofu Pot Pie

Adapted  from: Betty Crocker’s Cookbook

Ingredients

For crust

2 cups whole wheat flour (or gluten free substitute)

1/4 cup butter

2 tsp sesame seeds

1 tsp salt

2 eggs

4-5 Tbsp water

Directions for crust

1. Mix together flour and salt. Using a mixer, beat in butter.

2. Add in eggs. Slowly add in water 1 Tbsp at a time until well combined. Set aside.

Filling

1/3 cup whole wheat flour  (can use gluten-free flour substitute)

1/2 cup butter

1/3 cup chopped onion

1/2 tsp salt

1/4 tsp pepper

1 3/4 cup veggie broth

10 ounces peas

10 ounces chopped carrots

2/3 cup almond milk

1/2 cup of soy sauce to marinade

2 garlic cloves minced

2 cups chicken or 1 package of firm tofu

Directions for filling

1. Preheat oven to 425.

2. Mix together your choice or tofu or chicken in soy sauce and minced garlic for 30-60 minutes.

3. Heat butter in a pan on low heat until melted. Add in flour, onion, salt and pepper. Stir until well combined.

4. Heat mixture through until it starts to bubble, then remove from heat.

5. Stir in broth and milk. Heat until boiling, stirring constantly for 1 minute.

6. Add in tofu or chicken and remaining veggies.

Directions for combining

1. Gently sprinkle flour on flat surface. Remove 2/3 of crust mixture from mixing bowl and place on surface. Roll out until flat and smooth.

2. Gently place rolled out dough into greased 9X9 baking dish.

3. Pour veggie mixture on top of dough in baking dish.

4. Take remaining dough out of bowl, and place on floured surface. Roll out.

5. Place remaining rolled out dough over the veggie mixture. Seal the edges around the baking dish. Cut slits on top of dough to allow step to escape.

6. Sprinkle sesame seeds on top.

7. Bake for 30-35 minutes, until top is browned.

Serves 6

The source of inspiration: Betty Crocker’s Cookbook, New and Revised Edition. Golden Press; New York. 1978.

 


 

 

 

 

How do you know when it’s too much?

As a someone working in the Health Industry, I’m excited to see so many great workouts posted; people running marathons, competing in triathlons, as well as, eating healthy meals and weight loss stories. But, how do you know when it’s too much??

Most of you know that there is such a thing as eating too little, or loosing too much weight, but  may not consider over exercising. It can to sneak up on you. You may think, that can never happen to me. Over training only happens to people who work out twice a day for hours… Well, yes burnout can happen to them. And yes, it can happen to you. It happened to me.

At the end of a long run…

Sometimes I’m a black and white individual, there’s a time for work, a time for relaxation, time for eating healthy, and  then a not so healthy meal. I’m always striving to find a balance, let it happen naturally you know? When it comes to working out apparently, I go from light workouts to extreme. Maybe I’m more competitive then I realize? Or, I have a fear of gaining back unwanted weight.  All I know is I love working out for so many reasons.

Mtn. biking in Sedona

During my over working out period initially, I had difficulty falling asleep at night. This was very unusual, since typically I fall asleep the second my head hits the pillow. Then I had periods of heart racing in the morning or night, along with feeling sore and fatigued all over, everyday. The all over fatigued lasted all day long… My diet changed as well, first intense sugar cravings, then no appetite at all (also very strange for me).

Hiking 3,500 ft Big Bear, CA

At first I think I was in denial, thought I was just busy at work and after work activities. Then I started looking closely at the changes in my body and finally put two and two together.  To get out of it I increased my carbs, and cut back on my workouts drastically for a week. The following week increased the sweat sessions to half of what I was doing. I immediately felt the difference, and my symptoms disappeared.

So what? You can handle a little fatigue and soreness. Well if you are training for a important race or competition this is different. You have built in recovery time after it is over (but still important to avoid over training if you can). However, for those of us without racing “seasons”, the long term effects of over training can take it’s toll on the body.

Wearing a stylish hiking outfit in Oregon.

You can be more susceptible to fractures due to decreased bone density, you are also at more of a risk for injuries. And, your heart has to work that much harder. Not mention you feel miserable, and experience emotional changes.

To avoid over training, or working out too much, build in recovery or rest periods. Especially after races or competitions. Make sure to eat enough calories to help your body recover. Cycle through workouts, and cross train. Try different and new types of ways to workout. And, keep an eye out for any of the symptoms mentioned above.

Now I appreciate leisure walks with my husband, and sweet Luna mixed in with some good sweat sessions.

 

 

Baked Banana Oatmeal Take 2

As I was replying to a comment on FB, I realized my baked morning oatmeal had evolved from the original recipe.

I love making this in the morning, as you can see from multiple photos on Instagram…

Here is a quick and dirty evolved recipe:

Ingredients

1/4 cup oatmeal

1 tbsp cornmeal

1 Tbsp agave or honey (optional)

1 scoop of protein powder

1 egg

1 tsp baking powder

1/4 tsp salt

1/4 cup almond milk

1 mashed banana

Directions

1. Preheat oven to 400. Grease Ramekin.

2. Combine dry ingredients in a bowl. Set aside.

3. In small bowl mix together egg, and almond milk. Stir in mashed banana and sweetener (agave or honey).

4. Add wet ingredients into dry and stir until well combined.

5. Pour into Ramekin. Place in oven for 20-25 minutes. Until top is golden and crispy.

If you are craving chocolate- check out Baked Chocolate Oatmeal.

Cookie, Cookie

I love sweets. I will use any excuse to make cookies. Like, when friends are coming over to go to a concert.

However, I do feel guilty serving the people I care about a lot of sugar and fat. Maybe it’s because I’m in the health field, and I try to practice what I preach. Once in awhile those calorie loaded sweet treats are ok, but as a habit I try to create a “healthier” version of most things. Sometimes I swap out the unhealthy fat, and sugar. Sometimes just one or the other, or I add an ingredient of higher nutrient value.

This time I cut out the unhealthy fats, but added in a healthier one as well as an ingredient that adds more protein and fiber to slow down the sugar spike.

These cookies are the creation from other recipes floating around using the “secret ingredient”.  Two sites that immediately come to mind are Chocolate Covered Katie and Tina from Carrots N Cake.

Healthier Peanut Butter Chocolate Chip Cookies (Modified from Chocolate Covered Katie and Carrots N Cake)

Ingredients

3/4 cup Whole Wheat Flour

1 can of Garbanzo beans (chick peas)

1/2 cup white sugar

1/2 cup brown sugar

1/2 Tsp baking powder

1/4 tsp salt

4 Tbsp Peanut Butter

1/4 cup almond milk

1 Tsp vanilla extract

3/4 cup chocolate chips

Directions

1. Preheat oven to 350.

2.  Using a food processor, or hand mixer blend chickpeas, peanut butter and almond milk until smooth. Add in sugar, and vanilla extract and blend until combined. Set aside.

3. In mixing bowl combine remaining dry ingredients, except chocolate chips, stirring until combined.

4. Pour dry ingredients into wet. Stir until well mixed. Fold in Chocolate Chips.

5. Grease a non stick baking tray.

6. Bake for 15-18 minutes, or until lightly browned.

7. Remove from oven and cool.

Try it! You can’t even taste the garbanzo beans. They add a moist, almost fluffy layer to the cookie ;) .

 

Another reason to carry running shoes in your car

You hear it all the time. Have an extra pair of sneakers in your car. Why? So you can sneak in workouts, walks or runs on the fly.

I carry a pair of running shoes in my car for that very reason. If you follow Berryhappybodies on Instagram you would have seen how those stashed sneakers saved the night.

I left the house with my husband and friends, dressed in cute shoes for a Delta Spirit Concert at the Belly Up Tavern. During the walk from the parked car to the show my cute  Steve Madden Wedge completely disintegrated.

I loved those shoes. I guess they have a 5 year life expectancy when worn all the time ;(.  Anyways, back to the story. There I am on the sidewalk shoeless, when it occurred to me I had my running shoes in the car.

The fashion police would have something to say about my footwear. But, I was comfy, could jump around, and was able to see an amazing show. Picture speaks for itself….