Nutritious Camp Meals (& a Trip to Pacific City, OR!)

Cape Kiwanda, OR | scottileona.com

Hello!  How is summer treating you so far?  I hope well!  It has been unusually hot here in Portland and it seems that everyone is melting.  I love the heat but it leaves me feeling super lethargic and lazy so by the time I get home from work, I don’t feel like turning on the stove and cooking.  I see many salads in my future 🙂

Last weekend, Nick and I went camping in Pacific City, OR.  We camped at a Tillamook County campground called Whalen Island.  It was a cute little, family friendly campground surrounded by an estuary that remains fairly shallow even at higher tide.  The campground is located near great places to go crabbing and fishing, bird watch, hike, and kayak.  We went out there to explore Cape Kiwanda and escape the heat of the city for a few days.

Camping at Whalen Island, OR | scottileona.com

On Saturday, we spent the day at Cape Kiwanda and all I can say is, wow.  That place is seriously beautiful.  I loved all the nooks and crannies where the ocean rushed through the rocks and made dramatic splashes that literally made us cheer.  The rock formations were intricate and gorgeously colored with various shades of tans, browns and reds.  We hiked all over the rocks and enjoyed some snacks while watching boats drive around Haystack Rock.  Reymie also really enjoyed her time running up and down the large sand dunes 🙂

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Cape Kiwanda, OR | scottileona.com

Cape Kiwanda, OR | scottileona.com

Cape Kiwanda, OR | scottileona.com

I wanted to keep this trip as low budget and healthy as possible, so I prepped and packed our meals for the weekend.  Because we were in a regular campground (not one we hiked in to), we had our car nearby the entire time and were able to pack an ice chest.  We also have a great picnic basket with all the necessary dishes, a tablecloth, and a great side pocket for wine that makes it really easy to have fabulous outdoor meals.  Here is what we made and links to some of the recipes:

Saturday breakfast:

Flourless Almond Butter Banana Muffins | scottileona.com

Saturday lunch:

  • Tuna salad on rosemary bread (from Trader Joe’s) with avocado and spinach

Saturday dinner (my fave!):

Vegan Cream of Celery Soup | scottileona.com

Snacks:

  • Pita crackers, cheese, oranges, strawberries, blueberries, dark chocolate, almonds and cashews, and of course, wine 🙂

To keep things simple at the campsite, I chopped the strawberries and cucumbers for the salad and prepped the dressing in a separate container at home.  The tuna salad, muffins, hard boiled eggs and the soup was also made beforehand.  With a little prep work at home, it is totally possible to get outside, explore, and still eat well and save some moo-la.

We drove home Sunday morning and opted for a drive-through coffee stand breakfast.  We were hoping to find a cute diner in one of the small coastal towns, but we quickly realized just how spoiled Portland has made us in our expectations for fantastic brunch options on a Sunday morning!

I hope you are gearing up for a safe and healthy 4th of July ❤

Ground Mushroom Tacos

Nick and I have an interesting and evolving balance of eating preferences in our house.  Nick is allergic to peanuts and other related legumes, such as lentils, garbanzo beans and soy.  (Thankfully, this allergy doesn’t include all nuts or beans!)  He also appears to have an intolerance to gluten so we are cutting that out.  He eats meat and I occasionally eat fish, but prefer to eat vegetarian the majority of the time.  So we have a range of things to balance around meal times, from allergies that could cause death, intolerance that causes discomfort/illness, to preferred eating styles.  Although it sounds really complicated, it doesn’t have to be and we have found ways to make it work.

By default, Nick eats mostly vegetarian and will occasionally buy chicken, ground turkey, and occasionally sausage to have with dinner or lunch throughout the week.  I will also make foods he can’t eat, like lentils or very occasionally tofu, to have for lunch or dinner when he isn’t home.  To save time and money, however, the majority of our meals are comprised of ingredients we can eat.  The meat/no meat thing is easy and I think we have gotten really good at that.  What is proving to be a little more tricky is our new conversion to little-to-no gluten.  It’s only tricky at this point because we have quite a bit to learn, particularly around gluten free baking.  For example, I excitedly purchased a large bag of gluten free all purpose flour and thought, “well that was an easy switch.”  That weekend I made some waffles with it and after one bite Nick asked what type of flours were used (his body reacts quick!).  I looked at the ingredient list and the first one listed was garbanzo bean flour!  Doh!  So begins the process of learning the many different flours and how they work…more to come on that!  Do you have multiple eating styles to balance in your house?  I’d love to hear how you do it 🙂

Mushroom Tacos, scottileona.com

One favorite recipe of ours that is both gluten free and vegan is Ground Mushroom Tacos.  The texture and flavor of the ground mushrooms is similar to ground beef, so these are great for those meat eaters that like their textures!  🙂  Furthermore, mushrooms can act has a faux meat in so many instances (think portobello burgers, mushroom gravy with biscuits, and mushroom marinara sauce) without soy.  They are also quick to prepare and this recipe will have dinner on your plate in 30 minutes or less, making it an ideal mid-week-stressed-to-the-max dinner.  Mushrooms also boost a great number of health benefits, including:

  • Naturally low in calories, sodium, fat and cholesterol
  • Rich in B Vitamins
  • Antioxidants
  • Fiber
  • Only vegan, non-fortified source of Vitamin D (important for those of us dwelling in the Pacific Northwest!)

We also topped our tacos with healthful veggies, including kale, grated beets and carrots, and avocado.  Serve them with beans you cooked over the weekend to save time and add protein.  YUM!

Ground Mushroom Tacos, scottileona.com

Recipe

By Scotti Leona

Makes 5 tacos (Serves ~2)

Ingredients:

  • 1/4 red onion
  • 4 oz mushrooms (any kind will work, I used shiitake because that is what came in my CSA)
  • Cumin
  • Oregano
  • Salt and pepper
  • 5 corn tortillas
  • Kale
  • Carrots and beets, shredded
  • Avocado

Method:

  1. In a pan, saute the onion in coconut oil until softened
  2. Pulse the mushrooms in a food processor until finely chopped
  3. Add the mushrooms to the onion and continue to cook a little
  4. Add the cumin, oregano, salt and pepper, and if you want a little spice, throw in some paprika or chilli powder
  5. Divide the mushrooms among warmed tortillas and top with carrots, beets, kale and avocado (or whatever you want!) 🙂

Stuffed Poblano Peppers with Amaranth

A few months ago, I discovered amaranth at my local food co-op and decided to give it a try.  I had read about this lovely little grain in the Thrive Energy Cookbook by Brendan Brazier and I first tried it out as a rice substitute in this stuffed poblano peppers recipe.

Amaranth

Amaranth is a tiny grain that looks a little like quinoa and packs a serious nutritional punch.  This gluten free grain contains:

  • Three times the average amount of calcium
  • Iron
  • Magnesium
  • Phosphorus
  • Potassium
  • Vitamin C – Amaranth is the only grain documented to contain this!
  • Complete protein

I love amaranth because it cooks up quick and is super versatile.  In addition to using it as a substitute for rice, you can make it into porridge and eat it for breakfast!

To cook amaranth, rinse 1 cup under cold water.  Boil 2 cups of water on your stovetop and add the amaranth.  Reduce the heat and simmer for about 20 minutes, until the water is absorbed.  To make a thicker porridge-like consistency, use a 1:3 grain to water ratio and mix in desired spices.

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Stuffed Poblano Peppers with Amaranth

Serves 2

Ingredients:

  • 2 poblano peppers
  • 1 cup cooked amaranth
  • 1 cup cooked pinto beans
  • 1/2 cup corn
  • 4 green onions, chopped
  • Sharp cheddar cheese, grated (omit or use a dairy-free alternative to make this vegan)
  • Avocado, tomato, cilantro and lime for garnish

Method:

  1. Preheat your oven to 350*F.  Cut the peppers in half and remove the stem and seeds.  Brush the peppers with olive oil and place on a baking sheet.  Bake in the oven for 15 minutes or so to soften the peppers.
  2. While the peppers bake, mix the amaranth, beans, corn, cilantro and green onions in a bowl.  Add some cumin, cheyenne, salt and pepper, to taste.
  3. Remove the peppers from the oven.  Fill each pepper with the amaranth stuffing.  Top each with a little shredded cheddar cheese and place back in the oven until everything is warmed through and the cheese is melted.
  4. Serve with avocado, tomato, cilantro and lime.  Enjoy 🙂

Blueberry and Minty Peach Vanilla Shakeology

Hello there!  I hope you had a lovely weekend.  Portland continues to bask in summer’s glory with sunshine, delicious produce, and SO many weekend activities!  It’s hard to keep up with everything that goes on throughout the summer!  

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I am now in week 12 of training for the Portland Marathon and seriously can’t believe the race is only 7 weeks ago!  On Saturday my long run was 16 miles.  16 miles!  That is 3 miles longer than I have ever run before.  It was by no means easy.  It was hot, I got tired, and walked more than I would prefer.  I did, however, finish and that is my main goal for the race.  I’ll keep trucking along and putting my best foot forward with each run 🙂

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Last weekend, Nick and I picked fresh peaches on a farm on Sauvie Island.  We came home with a box of huge, juicy peaches that entice me every time I open the fridge!  With those on hand, along with the huge bag of blueberries I picked on Sauvie Island and froze, I had the perfect solution for lazy summer days.  To keep cool on Sunday before heading to the second day of MusicFest NW, I headed straight for the blender and whipped up a Blueberry and Minty Peach Vanilla Shakeology.  Pure perfection.

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Blueberry and Minty Peach Vanilla Shakeology Recipe:

Serves 2

For the first layer, combine in a blender:

  • 1/2 cup water
  • 2 handfuls of frozen organic blueberries
  • 1 scoop Vanilla Shakeology
  • Ice

Blend and split between two large glasses.  If it’s really warm in your house, place the glasses in the freezer while you make the second layer.

 

For the second layer, combine in a blender:

  • 1/2 cup water
  • 2 organic peaches
  • 6-8 (or to taste) fresh mint leaves
  • 1 scoop Vanilla Shakeology

Blend and pour over the first layer in the glasses.  Stick a straw in there and enjoy!  ❤

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Baked Vegetable Tempura and Soy Glazed Salmon

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Recently, Nick and I booked a two-week trip to Japan.  This trip is to celebrate my completion of graduate school and to just get the heck out and see the world!  We have been asked by almost everyone we have told, “Why Japan?” and our answer is, “Why not?!”  There are so many places all over the world we want to visit, so we had to just start by picking one and this year, Japan won!  We are so incredibly excited!

The night we booked the flights, we wanted to celebrate with a healthy Japanese-inspired food.  We made baked vegetable tempura and it was absolutely delicious!

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To make, you will need:

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  •  A bunch of asparagus
  • 1-2 sweet potatoes
  • Mushrooms
  • 1 Zucchini
  • 2 eggs
  • Panko bread crumps

 

 

The amount of each vegetable depends on how many you are preparing for.

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  1. Preheat oven to 450* F.
  2. Toss the chopped vegetables in whole wheat flour to lightly coat
  3. Dip each piece in a bowl containing the eggs, scrambled
  4. Next time the vegetable pieces into a bowl of Panko bread crumbs
  5. Line the veggies up in a single layer on a baking sheet and bake for about 10 minutes or until browned

 

 

 

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We served ours with a ginger soy glazed salmon.

To glaze the salmon, you’ll need:

  • ¼ cup soy sauce
  • 1 tablespoon grated ginger
  • 1 teaspoon honey
  • 1 teaspoon Dijon mustard
  • 2 salmon steaks
  1. Simmer the soy sauce and grated ginger in a small saucepan.  Once it starts to simmer, remove the pan from the heat and stir in the honey and mustard.
  2. Cook the salmon skin side up on a lightly oiled pan for about 5 minutes
  3. Flip over and spoon some of the glaze over the top
  4. Transfer the salmon to a baking sheet that is lightly oiled or lined with aluminum foil for easy clean up.
  5. Stick the salmon in the oven at 350* F until done, about 5-10 minutes.

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Nick made a dipping sauce for the tempura with Dijon Mustard, honey, Chinese hot mustard and a little champagne vinegar, but of course he didn’t measure anything out!  Play around with dipping sauces, those are fun to create with whatever you have in your pantry or fridge.  🙂

If anyone has traveled to Japan and has suggestions of things we must do, please share!

 

Orange Black Bean Hummus

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My other half is allergic to peanuts and many of peanut’s relatives, including garbanzo beans.  This means that regular hummus is typically a no-go in our household unless its just for me (which is neither fun nor economical) or Nick wants to endure a stomach ache, itchy throat or other unpleasant side effects (also not fun, healthy or economical).  He likes the taste, texture and many ways to use hummus though, so this often leads to him risking it!  Not too long ago, I found a local brand (King Harvest) that makes a black bean hummus and it is really delicious!  Shortly after that, I was flipping through the book Quick Fix Vegan and came across a recipe for black bean hummus that uses orange juice to add an interesting flavor.  I immediately gave the recipe a shot and it has become a new favorite for snack and meal preps!

Black beans are an excellent source of:

  • Protein (a single one-cup serving of black beans provides almost 15 grams of protein, which is equivalent to the amount of protein in 2 ounces of meat!)
  • Fiber
  • Vitamin B1
  • Iron
  • Folate
  • Manganese and Magnesium
  • Phytonutrients
Fun graphic I found on Instagram :-)

Fun graphic I found on Instagram.  Click on the image to see larger version 🙂

Oranges add to the nutrition benefits with:

  • Lots of Vitamin C
  • More fiber and folate
  • Vitamin A and B1
  • Potassium and calcium

 

 

 

 

 

Lastly, sesame tahini (sesame seed paste or sesame butter found in most health food stores) provides:

  • Protein
  • Fiber
  • Folate
  • Riboflavin, niacin and thiamin (all of which help convert food to energy, maintain skin and keep your nervous system functioning well)
  • Sesame seeds are one of the best sources of copper, a powerful antioxidant and a necessary mineral for your immune system and for enzymes that produce energy, build connective tissue and metabolize iron
  • Iron and phosphorus
For more information: Nutritional Facts of Roasted Sesame Tahini, The World’s Healthiest Foods: Black Beans,  The World’s Healthiest Foods: Oranges

I purchase my black beans from bulk bins at my local food cooperative and cook about 1 cup (yields about 3 cups cooked) at a time to use to prepare a few meals or snacks throughout the week.  Not only is hummus incredibly easy to make, making it from scratch saves a lot of money!

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Ingredients:

  • 2 cloves of garlic
  • 3 tablespoons fresh squeezed orange juice (about half of a medium sized orange)
  • 1 teaspoon orange zest
  • 1 1/2 cup of cooked black beans
  • 2 tablespoons sesame tahini
  • 1 teaspoon salt
  • 1 teaspoon cumin
  • Chili powder and cilantro to taste

Place everything in a food processor and blend!

Enjoy as a dip for vegetables, a spread on sandwiches, with pita chips, or any other way you enjoy hummus 🙂

Life is too short to eat plain oats!

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Oats are a classic breakfast staple.  It seems like I am not the only one who feels a bit nostalgic about a warm bowl of oatmeal in the morning.  That feeling reminds me of my grandmother and the warm cereal has been a necessity in my survival of Portland winter mornings (I know, it’s so obvious I am from Southern California when I complain about the winter here!  Go ahead and roll your eyes East Coasters, I won’t be offended!  (-: ).

There are several options for oats, including old-fashioned rolled oats, quick oaks and steel cut oats.  The various types are the same food, just cut differently, giving the oats a different texture and cooking time.  We know from Quaker brand commercials and packaging that cooked oats is a great food for those who are working to prevent or are currently dealing with heart disease or diabetes.  This is because oats contain beta-glucan, a fiber that has been shown to have positive benefits on cholesterol levels.  Beta-glucan also enhances the immune system and gives oats their blood stabilizing quality.  Their high fiber content also allows oats to remove cholesterol from the digestive system, thus keeping it out of your bloodstream.

Oats are also great for the following:

  • They increase appetite-control hormones
  • Oats may reduce asthma risk in children
  • They are low in calories and fat, but high in protein
  • Oats also contain lignans, which are thought to protect against heart disease and hormone-dependent cancers (i.e. breast cancer)
  • Oats contain unique antioxidants that prevent free radicals from damaging LDL cholesterol, which in turn reduces the risk of cardiovascular disease
  • Oats are a great source of carbohydrates too, which can prepare you for a work out or get you fueled for your long day ahead
  • Oats are also very inexpensive, especially when purchased from a bulk bin!

For 1/2 cup dry (1 cup cooked) of whole grain rolled oats, you get 190 calories, 3.5g fat, 32g carbs, and 7g protein.

For more information on all the amazing benefits of oats, head on over to The World’s Healthiest Foods and The Whole Grains Council.

Because oats are so low in calories, it makes them a great base for fun breakfast creations!  Here are a few of my recent favorites!

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Ginger Peach Oats with Raspberry Protein Oats

  • 1/2 cup rolled oats
  • 2 bags of Trader Joe’s Organic Ginger Peach Tea
  • 1 fresh peach or apricot
  • 1/4 cup frozen raspberries
  • 1 scoop vanilla protein powder
  • Splash of almond milk
  • Chia seeds
  • Sliced almonds

Steep the bags of tea in one cup hot water.  Meanwhile, microwave the frozen raspberries for approx 30 seconds or less (until melted and mushy).  Mix in the protein powder and chia seeds and splash of almond milk until desired thickness.  Next, cook oats in brewed tea on the stovetop until done.  Top the oats with sliced almonds and the fresh peach.  Pour the sauce over the top and enjoy!

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Chocolate Orange Protein Oats

  • 1/2 cup rolled oats
  • 1/2 – 1 tsp orange extract
  • 1 tbsp cacao powder
  • Stevia drops to taste
  • 1 scoop vanilla protein powder
  • Almond butter
  • Fresh orange

Cook the oats in 1 cup water with the orange extract.  Once done, stir in the protein powder and cacao powder.  Top with almond butter (I used Vanilla Espresso Almond Butter by a company called Wild Friends….I can’t even explain how amazing this almond butter is) and an organic mandarin orange.

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Coconut Blueberry Protein Oats

  • 1/2 cup rolled oats
  • 1/2 – 1 tsp coconut extract
  • 1 scoop vanilla protein powder
  • Frozen or fresh blueberries
  • Unsweetened shredded coconut
  • Coconut milk

Cook oats in 1 cup water and coconut extract.  Once done, add the protein powder.  Top with blueberries, shredded coconut and coconut milk to taste.

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Coconut, Strawberry and Banana Protein Oats

  • 1/2 cup rolled oats
  • 1/2 – 1 tsp coconut extract
  • 1 scoop vanilla protein powder
  • 2-3 fresh organic strawberries
  • 1/2 banana
  • Unsweetened shredded coconut

Cook oats in 1 cup water and coconut extract.  Once done, stir in the protein powder and top with fruit and coconut.  Could also add coconut milk as well.

The plain flavor of oats allows you to add ANYTHING your heart desires!  Play around, experiment and try new combinations!  Let me know how it goes!  🙂