Recipe courtesy of Epicurious.com

• 1/2 cup olive oil
• 1/3 cup white wine vinegar
• 4 teaspoons Moroccan spice blend (see below to make your own)
• 1 15-ounce can garbanzo beans (chickpeas), drained and rinsed (choose low-sodium, if possible)
• 1 1/2 cups coarsely chopped seeded tomatoes
• 1 1/2 cups coarsely chopped, seeded, peeled cucumbers
• 1 cup coarsely crumbled feta cheese
• 1/2 cup chopped red onion
• 1/3 cup chopped fresh Italian parsley
• 4 whole pita bread rounds, halved crosswise
• Plain yogurt

Whisk together olive oil, white wine vinegar, and Moroccan spice blend in medium bowl. Place drained garbanzo beans in large bowl and mix in just enough vinaigrette to coat. Let stand 10 minutes to allow flavors to blend.
Add tomatoes, cucumbers, feta cheese, red onion, and parsley to garbanzo beans. Mix in just enough vinaigrette to coat. There should still be some vinaigrette remaining. Season bean salad to taste with salt and pepper. Fill pita halves with bean salad and top with dollop of yogurt, if desired. Place 2 pita halves on each of 4 plates; pass remaining vinaigrette separately.
Makes 4 servings.
Bon Appetit
August 2003

To Make Moroccan Spices:
Combine 1 tablespoon ground cumin with 1/4 teaspoon each of ground coriander, cinnamon, and cayenne pepper.

Great for those with blood sugar issues and as a post-workout recovery treat!

This recipe was modified in response to a client’s request for a Cold Fusion Bar replacement!

• 1 1/2 lbs fresh strawberries, peaches, nectarines, melons, or berries of your choice
• 1 cup Water or 100% juice (try a mix of the two if the fruit is slightly underripe)
• 1.5 - 2 scoops Whey Protein
• 1/2 cup plain yogurt or soy yogurt

1. Prepare the fruits for the blender by hulling, removing the seeds, and peeling if necessary.
2. Combine all ingredients in an electric blender and puree.
3. Divide among eight 5-ounce paper cups, filling them about 3/4 full.
4. Place in the freezer until partially frozen, 60 to 90 minutes.
5. Insert a plastic spoon, handle up (or popsicle stick) in each the center of each cup and freeze until solid.
6. To serve, peel the paper cup away. Makes 8 popsicles.

Fruity. Tropical. Cool.

Nothing but fresh fruit goes into these easy blender pops. The trick is to use almost over-ripe fruit. One batch makes 6 pops. Experiment with other flavors by using fruit on hand and the local berries in season!
Ingredients:
• 2 very ripe bananas
• 10 to 15 very ripe strawberries (small)
• 1 very ripe mango or papaya (or 3 kiwis)
• 6 popsicle sticks (or plastic spoons)
1. Wash and clean the fruit.
2. Peel and slice the banana and mango or papaya or kiwi) into small chunks.
3. Place all the fruits in a blender.
4. Once liquefied, pour the fruit into popsicle containers or paper cups.
5. Place a popsicle stick into each container and place in the freezer for 3 hours or until solid.

A fresh, tasty alternative to a classic summer sidedish

1/3 cup orange juice
1/3 cup rice wine vinegar
2 teaspoons minced shallots (green onions or leeks will work as well)
Coarse sea salt to taste
1 tablespoon sesame oil
1 tablespoon freshly grated ginger
1 teaspoon yellow mustard
1 bag (10 ounces) broccoli slaw (available in the produce section near the bagged salads)

In a bowl, combine the orange juice, vinegar and shallots. Add a good pinch of salt. Let this stand 5 to 20 minutes, the longer it sits the better the flavors marry. Whisk in the sesame oil, ginger and mustard. Taste and adjust seasonings. Wash the broccoli slaw, then add it to the bowl and toss to combine. Serve immediately. Makes 4 servings.
Recipe Courtesy of the Portsmouth Herald

Staying Cool as You Move

Summer begs us to get out of the house and enjoy the best days the Puget Sound has to offer. But however north we may be, we are not imhmune from heat exhaustion and heat stroke - especially in these last two months before cooler fall weather sets in. Here’s how to maintain your activity and stay healthy in the heat:

• Don’t Forget Your WATER! I bring a camel pack on my longer workouts. Carry water with you at all times, and if you prefer, freeze used bottles 1/4 full of water (instant ice!) so you can have cold water for most of the day. If exercising longer than 60 minutes, consider using a sports beverage such as Recharge by Knudsen’s to replace lost electrolytes.
• SHADE! Hiking trails are often shaded and 5-10 degrees cooler than walking in direct sun. We are blessed to have many parks and paths with canopy covers in and near the city. Use the summer months to explore them!
• Make friends with the pool…or lake, river, or other body of water. Water is just as important here, even though you may not feel as thirsty.
• Wear loose, breathable clothing when outside.
• Avoid strenuous activity during the hottest parts of the day - between 11am and 6pm for most days.
• Sunscreen is your friend! Use waterproof and sweatproof varieties and let it sit on the skin for at least 10 minutes before beginning your activity.
• Take it Easy! Trying to set any record is not a good idea on a hot day. Listen to your body and it won’t steer you wrong!

Simple Tips to Avoid Food Poisoning

Food Poisoning: most everyone’s had it - whether or not you know it - and no one enjoys it. With warm temperatures and an increase in outdoor and recreational food-related activities comes an increased risk of being exposed to food-borne pathogens. Symptoms of food poisoning may be immediate or come full force up to 3 days later! Common symptoms are vomiting, nausea, diarrhea, tingling in the extremities, dizziness, blood or pus in the stools, fever, and/or abdominal pain and cramping - sometimes lasting for more than 24 hours. That “24-hour flu” is often mis-diagnosed food poisoning. Below are some tips to keep your food safe and reduce the risk of exposure to yourself and loved ones:

1. Cook food thoroughly - this will significantly reduce your risk of food borne illness!
2. Eat cooked foods immediately - the longer it sits out, the sketchier it gets.
3. Reheat cooked foods thoroughly - microbes can begin spawning in storage and insufficient heating will not destroy them.
4. Avoid contact between raw foods and cooked foods - use seperate cutting boards and store raw and thawing meats on the bottom shelves of the fridge.
5. Wash hands often - with real soap and water! Studies show antibacterial gels don’t kill all germs and can possibly encourage stronger strains to develop.
6. Keep all kitchen surfaces meticulously clean - don’t give pathogens a place to stay!
7. Keep cold food cold (41 degrees or colder) and hot food hot (140 degrees or warmer) - if feeding infants or immunosuppressed individuals it is best not to store food at all, but to use food immediately.
8. When attending a picnic or other potluck activity avoid foods with eggs, dairy, or potentially undercooked meats and prepare something that contains less risky ingredients unless they have been properly stored. (Try the recipe below!)