Mile of Jumps

So I realized I haven’t posted in a couple months, but I’m also out on clinical rotations right now, and currently the kitchen I’m in is a sink, a stove, and enough counter space to fit a narrow cutting board if I turn it sideways. So new and exciting dishes aren’t really happening in this kitchen. But I was reminded today that I used to write track workouts for my college ultimate team, and she requested one, so I thought I’d start sharing those here instead of recipes.

Also I’m currently in beautiful Santa Barbara right now, so here’s a photo of one of the beautiful sunrises I’ve seen on my bike in to work. After being in Washington the last couple years, I’ve developed an intense love of palm trees, since I now associate them with California and beautiful weather. So far in Santa Barbara, I’ve enjoyed seeing the sunrise on the bike to work, blue sky, palm trees everywhere, and beach ultimate frisbee pickup. What could be better?

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Anyway, back to the workout. This is a workout that I adapted from a BLU workout given to us when we had winter workout buddies back in 2013, and it was as close to the original workout as I could remember. I call it the mile of jumps, since you sprint a mile (by 100s) with plyos in between each sprint. These can be done on a track or on a field marked out with cones. The dynamic warmup is the standard warmup we used to do before ultimate practices, so if you’re not familiar with them it would probably be pretty easy to look them up on the internet or something.

Mile of Jumps:

Warmup: Jog a lap (or approx 400m), dynamic warmup ~5-8m of each (lunge and twist, quad stretch/calf raise, Frankenstein’s, open/close gate, side shuffle, figure 4, jump and reach)

Accelerators: 4x50m build speed from 50-75%, 60-85%, 70-95%, 80-100% speed 1-4

4 rounds of the following:

100m sprint, 15 squat jumps, 100 easy jog back to start line

100m sprint, 12 tuck jumps, 100 easy jog back to start line

100m sprint, 10 pushups, 100 easy jog back to start line

100m sprint, 20 lunge jumps (10 each side), 100 easy jog back to start line

If you need to minimize impact, replace squat jumps with squats, tuck jumps with calf raises, and lunge jumps with regular lunges.

Enjoy!

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Vegetarian Chicken Pot Pie Soup

Seattle has give us some absolutely beautiful weather lately, which I’m very grateful for and I’ve been enjoying by going on some awesome hikes! Most recently, I hiked Snoqualmie Mountain which was a very steep, relentless trek up to the summit. I learned that microspikes are a total game changer in slippery snow and on ice, and I also appreciated making the hike in snow, rather than having to scramble up slippery dirt and loose rocks. I would highly recommend this hike on a clear day, since there were absolutely gorgeous views at the top of Rainier, Glacier, Baker, and Snow Lake. Here’s just a taste of the views from the summit:IMG_4978.jpg But anyway, enough about hiking. It was beautiful, but literally freezing cold and very windy at the top, and when I got back from the hike I made myself this wonderfully warming vegetarian chicken pot pie soup. I used Quorn chikn cutlets, but you could also just use real chicken in this if you wish. This is a hearty, creamy, flavorful soup which is perfect for chilly fall and winter evenings. I adapted it from the chicken pot pie recipe that my family loves. Here’s my recipe!

Vegetarian Chicken Pot Pie Soup

Makes 6 servings

Ingredients:

1 tbsp extra virgin olive oil

3 garlic cloves, minced

1 yellow onion, diced

2 stalks celery, sliced

4 Quorn chik’n cutlets, cubed (for a non-vegetarian version, use about ¾ lb chicken, cubed)

8 oz frozen peas and cut carrots

8 oz frozen corn

1 can (10.5 oz) cream of mushroom or cream of celery soup (I used Campbell’s cream of mushroom with roasted garlic)

2 cups nonfat milk

2 cups vegetable broth

2 bay leaves

½ tsp dried basil

¼ tsp black pepper

Directions:

In a large pot, heat the olive oil over medium-low heat. Add the garlic, onion, and celery and cook for a few minutes, until the onions turn translucent. Add the chikn and increase the heat to medium. Brown the chikn cutlets for 5-7 minutes, stirring every so often.

Add the frozen peas, carrots, and corn. Cover and steam cook for a few minutes, until the veggies are heated through.

Add the cream of mushroom soup, milk, veggie broth, bay leaves, basil, and pepper. Stir until well combined, then allow to simmer for about 10 minutes. If you prefer a thicker soup, simmer for longer.

Serve warm with a side of bread, or with crackers. Enjoy!

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Lemon Buttermilk Cake

Happy Daylight Savings! I definitely forgot about it until yesterday, but luckily today was the day we fall back, so I didn’t unexpectedly lose an hour. I had a lazy day today, running errands and doing housework, but it made me miss all my lazy days at home over break. Which reminded me of this wonderful lemon cake I made towards the end of my September break!

I adapted the recipe from King Arthur Flour based on my tastes and how many lemons I had. I only had two, so that’s what went in the cake! I also changed the order of mixing the ingredients, since creaming butter into a flour mixture seemed weird to me. I mixed the wet ingredients together and the dry ingredients together and them mixed them all up together with buttermilk, which is what I usually do with cakes. I’m not sure how much the order really matters but it seems to me that you might get some weird textures going on if you mix the butter into the flour before mixing it with other wet ingredients, but feel free to follow my method or the original one!

Anyway, this cake turned out wonderfully! It had a bright lemon flavor, accented by the lemon glaze brushed over the top and allowed to soak into the cake, and it was soft and fluffy, but not the slightest bit dry. This is definitely a recipe I’ll go back to if I have lemons and buttermilk to use up! Here’s the recipe I made:

Lemon Buttermilk Cake

adapted from King Arthur Flour

Makes 1 9×13 pan

Ingredients:

Cake:

2 1/2 cups all-purpose flour

1 tsp salt

2 tsp baking powder

Zest of 2 lemons

1 1/2 cups granulated sugar

10 tbsp (1 1/4 sticks) unsalted butter, softened

3 eggs

1 1/4 cups reduced-fat buttermilk

Glaze:

Juice of 2 lemons

2 tbsp granulated sugar

Directions:

Preheat the oven to 350˚F and grease a 9×13 pan (I used glass).

Sift together the flour, salt, baking powder, and lemon zest.

Cream together the butter and sugar until a smooth paste forms. Beat in the three eggs. Add the dry ingredients to the butter mixture in 2 parts, alternating with half the buttermilk after half the dry ingredients. Mix until well-combined.

Pour the batter into the greased pan. Bake for 25-30 minutes, until a toothpick inserted in the center comes out clean. Remove the cake from the oven and allow to cool for at least 5-10 minutes.

While the cake is cooling, make the lemon glaze by mixing the lemon juice and sugar in a microwave safe bowl. Microwave in 30 second intervals and stir until the sugar is dissolved in the lemon juice.

Use a toothpick to poke holes in the cake (I did them about an inch apart all over the cake) for the glaze to sink into. Brush the glaze over the cake evenly until it has all been used up and absorbed by the cake, leaving a glossy sheen on top of the cake. Allow to cool, then cut, serve, and enjoy!

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Ginger Scones

I’m back in Seattle after a glorious six week vacation from school, and finished with my first week of my first long clinical rotation. Seattle has welcomed me back with rain, clouds, and cold, but at least the streets are lined with trees in all their glorious fall colors!

Here’s a recipe I made while at home on break. I’ve wanted to try and replicate the ginger biscuit I’ve had a Cafe Besalu in Ballard for a while, and I found someone else with the same goal. I adapted my recipe from Just a Pinch, and I’d say these were pretty great! I increased the spice level, as always, and skipped the buttermilk glaze with super sprinkles, although if I had crystal sugar I’d probably add it on in the future. Here’s the recipe!

Ginger Scones

adapted from Just a Pinch

3 cups all-purpose flour

2 tsp ground ginger

1 tbsp baking powder

1/2 tsp baking soda

1/2 tsp salt

3/4 cup (1 1/2 sticks) unsalted chilled butter, cubed

1/2 cup crystallized ginger, chopped

1 cup low-fat buttermilk

1 tsp vanilla extract

Directions

Preheat the open to 425˚ and line a baking sheet with parchment paper.

Sift together the flour, ginger, baking powder, baking soda, and salt. Cut in the chilled butter with a pastry cutter or a fork until it forms a coarse meal. Gently mix in the crystallized ginger.

Add the vanilla to the buttermilk, then add the buttermilk to the flour and butter mixture. Stir together until almost combined and a rough dough starts to form.

Turn out the dough onto a lightly floured surface and knead just a few times, until the dough is just incorporated.

Pat the dough into a rectangular shape, about a 1/2 inch thick. Use cookie cutters in your desired shape to cut out scones, and place them an inch or so apart on the prepared baking sheet. Gently pat together the remaining dough and cut out more scones.

Bake for 15-20 minutes until lightly golden brown. Remove from the oven and allow to cool for a few minutes. Serve warm, with cream, butter, or jam, or just plain! Enjoy!

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Whole Wheat Sandwich Bread

Woohoo summer! Summer means hiking, enjoying the beautiful PNW and the sunshine! I’m loving the hiking around here and I’ve gotten to explore more of the North Cascades recently, which are gorgeous and offer different views from the I-90 corridor. I also got to head down to Rainier last weekend, where the wildflowers are in full bloom, and the mountain is out! I’ve gotten into the habit of packing lunch on these hikes, to enjoy at our various hiking destinations, and so I made some whole wheat bread for sandwiches. I adapted this recipe of the Kitchn, and added some molasses for flavor, since I have the majority of a bottle lying around. It turned out wonderfully, with a fairly dense interior and a hearty flavor, and I’ve been enjoying my mountaintop sandwiches made with this bread.

A few tips: I made this with active dry yeast, then again with instant, and the instant yeast yielded a lighter, fluffier crumb. Additionally, I have the fan running often in my house right now due to the heat, so I was afraid that it would dry out the bread during the rises. So I tried removing the top rack from my oven, preheating the oven for 2-3 minutes, turning it off, then placing the dough inside with the door cracked open for the first rise, and it really helped the volume of the bread. You can probably play with the flavorings and amount of whole wheat flour, or try adding some flax seed or other grains, but I’d definitely do it just a little bit at a time to see how the recipe responds. In any case, enjoy this bread!

Whole Wheat Sandwich Bread

adapted from the Kitchn

Makes 2 8×4 loaves

Ingredients:

1 1/4 cups warm water (115-125˚F, check your yeast package)

1 packet (about 2 1/4 tsp) instant yeast or active dry yeast (I had slightly better results with instant)

1 cup nonfat milk

3 tbsp honey

1 tbsp molasses (I only had blackstrap, but you can use any variety)

2 tbsp canola or vegetable oil

2 3/4-3 cups all-purpose flour, plus more for dusting

2 3/4-3 cups white whole wheat flour

1 tbsp salt

Directions:

Empty the yeast packet into the bowl of a stand mixer and pour the water over it. Let stand for about 5 minutes until foaming. Stir in the milk, honey, and oil.

Add the salt and the 2 3/4 cups of all-purpose flour and use a dough hook to combine. Add 2 3/4 cups of the whole wheat flour and stir until a shaggy dough forms. Let stand for 20 minutes to allow the flour to absorb the liquid.

Once the dough has rested, knead it for 8-9 minutes with the dough hook attachment. If you do not have a stand mixer, knead by hand.

If the dough is too sticky add a couple tablespoons of all-purpose flour, alternating with a couple tablespoons of whole wheat flour, until it no longer sticks to the sides of the bowl or the counter. The dough is ready when it is smooth, slightly tacky, springs back when poked, and forms a ball without sagging.

Remove the dough from the bowl and form it into a ball. Lightly oil the bowl, then place the dough in the bowl. Cover it with a dish towel or plastic wrap, then set the bowl in a warm spot until almost doubled, about 1-1.5 hours. If your kitchen is a little cool, a trick I use is to preheat the oven for a few minutes, then place the dough in a covered bowl inside and leave the oven door propped open slightly. This gives a nice warm environment for the dough to rise.

Once the first rise is finished, sprinkle the counter with some flour and turn out the dough. Divide it in half and form each half into a loose ball. Allow to rest for 10 minutes.

Grease 2 8×4 loaf pans. Shape each ball into a loaf. Gently flatten each round into a rough rectangle using the heels of your hands, then fold the rectangle in thirds, folding the bottom third up, then the top third down on top of the bottom third. Pinch closed, then pinch the ends closed. Repeat a second time, flattening the loaf into a rectangle, folding into thirds, then pinching in and sealing the ends. Pull the top of the loaf taut, and place seam-side down into the loaf pans. For a more detailed tutorial on shaping the loaf, see here.

Allow the loaves to rise in a warm place until they start to puff over the loaf pan, about 30-40 minutes.

Preheat the oven to 425˚F. Once the loaves have risen, slash each loaf vertically down the middle with a serrated knife. Place the loaves in the oven, the immediately reduce the temperature to 375˚F. Bake for 30-35 minutes, until the loaves are golden brown and sound hollow when tapped on the bottom. Remove from the oven and remove the loaves from the pans. Allow to cool completely before slicing. Enjoy!

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My Favorite Coffee Cake

Happy summer everyone! I’m having a great time with my 3-day weekends during summer quarter, and summer has finally arrived in Seattle! The weather has been sunny and warm and amazing, and I’ve been exploring the I-90 corridor, Rainier National Park, and the Olympic Peninsula with my friends. I’ve also been enjoying our backyard space, and hosting lots of barbecues, which has been super fun!

For the last barbecue, I made this coffee cake, which I made a month or so ago with Shelby, and it was amazing. We had to use up some leftover sour cream from the rugelach, and so Shelby found this recipe, and it turns out to be the best coffee cake we’ve ever made. It has a huge amount of crumb topping, and the sour cream keeps the cake portion soft and delicious. I basically used the recipe from Buns in My Oven with only a couple very minor changes. Here’s the recipe!

Coffee Cake

adapted from Buns in My Oven

Makes 24 servings

Ingredients

For the cake:

2 1/2 cups all-purpose flour

1 tsp baking powder

1 tsp baking soda

1/2 tsp salt

2 tsp cinnamon

3/4 cup (1 1/2 sticks) unsalted butter, softened

1 1/2 cups granulated sugar

2 eggs

1 1/4 cups sour cream

1 tsp vanilla extract

For the crumb:

1 cup brown sugar

1/2 cup granulated sugar

2 tsp cinnamon

1/2 tsp salt

2 1/2 cups all-purpose flour

1 cup (2 sticks) unsalted butter, melted

Directions

Use the butter wrappers to grease a 9×13 glass pan and preheat the oven to 350˚F.

To make the cake, sift together the flour, baking powder, baking soda, salt, and cinnamon. In a large bowl, cream together the butter and granulated sugar, until smooth, then beat in the eggs, sour cream, and vanilla extract. Add the dry ingredients and mix until just combined. Pour into the pan.

To make the crumb, sift together the sugars, cinnamon, salt, and flour. Pour the melted butter over it and mix until it starts to come together, then mash it together with your hands. Sprinkle the crumb evenly over the cake, crumbling it into nice fat crumbs.

Bake for 50-55 minutes, until a toothpick inserted comes out clean. Cut into bars and enjoy!

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Look at that beautiful crumb topping!

Sesame Zucchini Noodles

Hello from sweet California! I am currently enjoying my week of summer break doing all the things I love most in the world: swimming in an outdoor pool, coaching my old summer league youth swim team, and spending time with our adorable foster kittens. I came home and was greeted with 4 rambunctious bundles of fur, named Chai, Chamomile, Earl Grey, and Jasmine (the Tea family). Who can resist these adorable faces? If you’re in the Bay Area, check them out at Companions in Waiting, because they’re up for adoption and looking for a loving home!

Kittens

Such playful little bundles of fun!

Anyway, onto the food portion of this post I made sesame noodles a couple weeks ago, since the weather was so nice and warm. This is a light and healthy meal that requires very minimal cooking, and can be served chilled. This also happens to be a vegan recipe, and would be a great addition to any summer barbecue or picnic as a side dish, or as a main dish on those too-hot-to-cook days. Here’s the recipe!

Zucchini Sesame Noodles

Makes 5-6 servings

Ingredients

8 oz spaghetti (1/2 a package)

12 oz frozen edamame (I use Trader Joe’s)

4 medium or 3 large zucchini, spiralized

2 tbsp soy sauce

1 tbsp sesame oil

1 tbsp rice wine vinegar

1 tsp minced garlic

1 tbsp fresh ginger, finely chopped

1/2 tsp white pepper

Sesame seeds, for garnishing

Directions

Bring a large pot of salted water to a boil. Add the spaghetti and edamame, and bring to a boil, then allow to cook until the noodles are just cooked, about 5-7 minutes depending on your preference. Place the spiralized zucchini in a colander and drain the spaghetti and edamame by pouring it with the hot water over the zucchini. (You can just skip this and just drain the pasta and edamame normally, I just did it to very slightly cook the zucchini noodles.)

Whisk together the soy sauce, sesame oil, vinegar, garlic, ginger, and white pepper. Toss with the noodles, edamame, and zucchini until the sauce is coating the noodles. Garnish with sesame seeds. Serve room temperature or chilled. Enjoy!

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