By: Evan Cooper Nov 25

Try as we may, none of us can completely and truly lie to ourselves. Every time our sweet tooth beckons (and I’m as guilty of this as anyone), we can’t help but think what that white chocolate and macadamia nut cookie or that slice of pecan pie is going to do to our spandex-enrobed waistline. Like it or not, the credo “Nothing tastes as good as skinny feels” rings true with all of us, at least to some degree.

Of course, with the fall we’ve been having, it’s been easy to justify that extra slice of pizza with more sun-bathed rides than any of us could hope for in November. But as every seasoned New Englander knows, these things were not made to last. With daylight hours already fleeting and the temperature finally dipping to near-normal levels, we would all do well to brace ourselves for what lies ahead. I won’t break out the “w” word, but I think you get where I’m going with this.

Just because we can’t ride as much, though, doesn’t necessarily mean we can’t indulge. Life is hard enough when icy roads deprive me of my beloved, long off-season rides. Being told I need to stick to salad if I want to make race-weight by April is just more than I can handle. That’s like telling me I can’t have my cake or eat it either, and that’s just too much for one skinny dude to take. And so, rather than torture myself with trainer rides and steamed broccoli for days on end, waiting for the weather to break, I turn to the fake-out.

There are countless dishes that, rich in both calories and flavor, can be imitated so closely that you barely notice how much you’ve cut back on the former without sacrificing the later. My favorite happens to be a play on penne alla vodka. Loaded with fruity olive oil and sweet roasted peppers, onion, and tomatoes instead of a hefty dose of heavy cream, this sauce has served to fool my housemates many a time as I brought it to the dinner table, draped over whole-wheat penne or rigatoni. Even you will probably be fooled as you bring dinner to the table, thinking cream sauce all the way there. Not until you dig in will you realize that it is anything but. But at that point, you won’t care. You’ll be too busy indulging.

Penne with Roasted Pepper and Tomato Sauce
Serves 4 (recipe easily doubled)

1 box whole-wheat penne or rigatoni
1 pint cherry tomatoes (or 5 tomatoes, quartered)
1 onion, sliced
4-5 red and yellow bell peppers, sliced
5 cloves garlic, whole
1 tsp salt
1 tsp black pepper
1 tsp red pepper flakes
3 tbsp olive oil

1. Pre-heat your oven to 400 degrees F.
2. In a large mixing bowl, combine the tomatoes, onion, peppers, garlic, salt, and olive oil. Mix well with a spoon or your hands to combine.
3. Turn out the veggies onto a foil-lined sheet pan and roast for about 30 minutes, or until the tomatoes begin to blister, stirring half way through.
4. When the vegetables have 10 minutes to go, bring a pot of water to a boil for the pasta. Once it reaches a boil, add a healthy pinch of salt and the pasta. Cook according to package directions.
5. When the vegetables are done, remove them from the oven and scrape everything, including any drippings, into a blender or food processor. Sprinkle in the black pepper and red pepper flakes.
6. Puree on high until smooth, drizzling in olive oil to get the consistency and flavor you want. Adjust seasoning to taste.
7. Pour the sauce out into a large sauté pan or medium-pot and set over low heat to keep warm.
8. When the pasta is nearly done but still al dente, drain into a colander, reserving 1 cup of the cooking water. Add the pasta to the sauce and stir to coat. If the sauce needs thinning out, add some of the pasta water and stir. Let the pasta finish in the sauce for 2 minutes, then remove to a serving dish.

By: Embrocation Team Oct 31

Growing up in New Zealand it was not uncommon to eat lamb or mutton several times a week. As such, there are a myriad of ways I know of to prepare lamb for almost any occasion.


With the rugby World Cup victory in mind, here is a very Kiwi and delicious recipe to bring a taste of summer back to the chill of autumn.




For Skewers:
Lamb – cut into 1½-inch cubes
Mushrooms
Onion – cut into skewerable chunks
Zucchini
Cherry tomatoes
Red or green bell peppers

Marinade:
Several cloves of garlic – crushed and chopped
1 kiwifruit – mashed
Salt and pepper
Splash of olive oil
Splash of red wine

Chop and skewer the veggies first. Heat up the grill.
Finally, add meat to marinade. Make sure you keep an eye on the clock – it’s very easy to turn the meat into mush. Marinate for 7-10mins – a little more if you have a tough cut like a shank, but anything longer than 15mins will pretty much turn any piece into a paste.
Skewer meat.
Grill.
Enjoy.

Submitted by Linnea Koons Morrison

By: Lauren Kling Oct 13

This has been a particularly brutal winter. Cold temperatures and weekly Wednesday blizzards that have graced us with 50+ inches of snow so far this season have put a severe cramp in my outdoor riding style. To limit my time spent on the rollers staring at my basement wall, I have resorted to increased running workouts and learned how to cross country ski this winter. As much fun as I have been having expanding my snow sport horizons with skiing, however, I cannot justify hanging up my bikes till the snow melts. I need to get the hours in and lately rollers are the only option I have had for time on a bike. Riding indoors is an inevitable, if not entirely desirable, aspect of being a competitive cyclist in New England.

And so, a few times a week, I am in the basement on my rollers, music blasting in my headphones, dreaming of sunshine and warm pavement while the time ticks by. The last thing I want to do after emerging hungry and sweaty from the dimly-lit basement at the end of the night is prepare an elaborate meal. To make life easier on myself and my belly, I make it a point to have a consistent supply of curry butternut squash soup and quinoa on hand as a go-to dinner option. The soup is really easy to make and one good-sized squash usually yields enough for that night’s meal plus a quart or two of leftovers. I like to let the soup reduce until it is nice and thick and is more of a sauce over the quinoa, and I top it with a little bit of sharp cheddar cheese. The meal is a warm, filling, and very nutritionally dense post-workout dinner. I can prepare the soup, let it reduce while I ride, and then cook the quinoa while I shower. By the time I am done and cleaned up from riding, dinner is ready and waiting for me.

Butternut squash has an amazing creamy texture that translates into a rich, dense soup without all the fat and adding a little bit of yellow curry powder brings a whole new dimension to the flavor. Along with great taste, butternut squash is great for you. It is full of fiber, packed with antioxidants, and is also an excellent source of potassium, vitamins C and B6, and carotenoids like beta-carotene. Quinoa is a grain-like seed that is loaded with protein – it is one of only a few plant-based foods that contain all of the essential amino acids, making it a complete protein. It is also a good source of fiber, iron, and other important nutrients. The soup and quinoa alone make a complete and filling meal but if I am craving something more I like to cook a side of kale as well. The dark, leafy green is another source of antioxidants, fiber, minerals and vitamins and also contains omega-3 fatty acids. It has a great flavor when lightly steamed with a splash of lemon juice that really compliments the soup.

Ingredients:
1 Butternut Squash
6 c. Stock (I use vegetable; you could use any kind of stock or substitute water if you prefer)
1 tbs. Yellow Curry Powder
Salt & Pepper (to taste)

1 c. Quinoa
2 c. Water

Shredded Cheddar Cheese as topping (optional)

1 bunch Kale
Splash of Lemon Juice (optional)
To prepare the soup, peel the squash and halve it. Scoop out the seeds and then cut it into 1-2” chunks. Put the squash in a large pot with the 6 cups of stock, a tablespoon of yellow curry powder, and a sprinkling of salt and pepper. Cover, bring to a boil, and cook on high for about 20 minutes or until the squash is soft enough for a fork to easily pass through it. At this point, I take my potato masher and pummel the squash into pulp. You could also use the “Puree” setting on a blender or food processor to achieve the same result. Once the squash is thoroughly mashed/pureed, turn the heat down to low and allow the soup to simmer uncovered until it has reduced to the desired consistency. This takes approximately 45 minutes to 1 hour and, in addition to allowing the soup to thicken, really lets the flavors set in. When the soup looks almost ready sample it and add any additional seasonings if necessary.

As the soup is finishing up, start the quinoa. When making quinoa, you need a 1 part Quinoa: 2 parts Water ratio. 1 cup of dry quinoa yields about 3 cups of cooked quinoa, which is usually enough for 2 hungry people or 1 person + leftovers. If you want more or less you can adjust accordingly, provided you keep that approximate ratio. Put the quinoa and water in a covered pot and bring to a boil on high. Once the water is boiling, reduce the temperature to low for about 20 minutes or until the water is evaporated and the quinoa is cooked and fluffy.

When the quinoa is almost done cooking begin to prepare the kale. To cook kale, you get the best nutritional benefits if you briefly steam or boil it. This will enhance the cholesterol-lowering properties of kale without losing important nutrients by overcooking and it gives the tender greens a satisfying crunch. Wash the leaves, cut them into bite-sized pieces, and put into a covered pot with a steam basket or directly into a small amount of water. Add a splash of lemon juice, if desired, and cook on medium heat until the leaves are a bright green. Remove from heat and serve alongside a hearty bowl full of quinoa and the soup topped with cheddar.

*Originally published March, 2011