Baked Corn Dogs

In honor of the Iowa State Fair today’s recipe is for CORN DOGS!  You heard me right!  However, instead of the fried dough and not so natural hot dogs, this recipe offers all the goodness your kids…and maybe you love 🙂 and none of the icky.

Baked Corn Dogs
1 1/2 C whole grain yellow cornmeal
1 1/2 plus 1/3C whole wheat or white whole wheat flour
3 T sugar
2 tsp baking powder
1/4 tsp baking soda
1 tsp onion powder
1/2 tsp ground cayenne pepper
4 T unsalted butter, frozen
1 C low fat buttermilk
10 all natural uncured nitrite-free beef hot dogs (I used Applegate Farms’ The Super Natural Uncured Beef Hot Dog)
2 large egg whites
10 wooden skewers, soaked in water for 30 minutes
Instructions:
In a large bowl, whisk cornmeal, 1 1/2 C flour, sugar, baking powder, baking soda, onion powder and cayenne  With the large holes of a box grater, shred the butter over the top of the flour mixture, stopping 2 or 3 times to toss flour over butter to prevent clumping.  Stir until combined, breaking up any large clumps.  Add buttermilk and stir until just moistened.  Turn dough onto lightly floured surface and knead briefly with floured hands just until dough forms a ball.  Divide into 2 equal pieces and press each into a thick disk.  Wrap each loosely in plastic wrap or parchment paper and freeze for 10 minutes.  Do no freeze for more than 10 minutes.  
Preheat oven to 400F.  Meanwhile, pat the hotdogs dry with paper towels and stick a skewer 2 to 3 inches into 1 end of the dog.  On a large plate add remaining flour.  In a wide, shallow bowl lightly beat egg whites.  Remove 1 dough disk from freezer and transfer to floured surface.  Roll into a 13 inch wide and 1/4 inch thick oval.  Cut into 4- 3 1/4 inch wide strips that are about 2 inches longer than the hot dog.  Dip 1 hot dog in flour, shaking off excess, then dip in egg whites.  Transfer to 1 dough strip and wrap with dough, gently pushing seams together to seal.  Pinch off excess dough from ends to completely cover tip, leaving a 1/4 inch of hot dog exposed at skewer end.  Transfer to a greased pan.  Repeat with the remaining dogs and dough.  Bake until bottoms are golden brown and dough is cooked through, about 15 minutes.

Obviously, this recipe takes a little more time and love so save for a special occasion…like fair week!

Until next time…
look good, do good, feel good
Sara B.

So what did I make with all of my leafy greens…?

A big ol‘ salad of course! With all the goodness of being local and organic from Turtle Farms CSA.

J and I both loved the diversity of flavors from the different kinds of greens…some were peppery while others were sweet. It was nice to change it up from the basic spinach or romaine salad.

In fact, the sloppy Joe meat was local as well from Wallace Farms (yummy grass fed products).
How does Wallace Farms work? View this fun video:
http://www.youtube.com/watch?v=QWM-l_3swEM&feature=youtube_gdata_player

(their jerky rocks!)

GOOD LUCK TO ALL THOSE RUNNING DAM TO DAM TOMORROW…INCLUDING MY DAD, SISTER-in-LAW and ALL THOSE IN THE CROSSFIT DSM ENDURANCE TEAM. PROUD OF YOU!

Until next time…

look good, feel good, do good

Sloppy Joes

As I took in 86 degree weather, palm trees, and sun just two days ago in Riviara Maya I had a brief moment that I was excited to come home and get in the Christmas spirit. Now, I look out my office window to 19 degrees and big puffy snowflakes. hmmm, not so sure this is what I had in mind.

Either way, I am home and back to healthified recipes….
I will be sure to share photos of the babymoon soon, J and I splurged and had a professional photoshoot on the beach with a fabulous photographer who captured beautiful photos of the baby bump in paradise 🙂

Sloppy Joes
looking for a quick, delicious, and sloppy meal tonight!?

This is as easy as it gets….
1 lb lean ground beef – prefer grassfed, if you double try 1 lb ground turkey breast
half onion
half green bell pepper
ketchup
mustard
garlic powder
Worcheshire sauce
small amount of honey
mustard
ketchup
saute till flavors are mixed
no measurements, just cook to taste 🙂
Enjoy on a sandwich thin, sprouted grain bun, or whole wheat piece of bread.

Until next time…
look good, feel good, do good
www.davissportsnutrition.com

Salsa Burgers

The grilling season is coming to an end…

but before we get all sad and sentimental as we think back on our summer…

roll out that grill and fire it up just one one time for these yummy burgers.
Salsa Burgers

adapted from Clean Eating Magazine

Ingredients:

1 lb lean grass fed beef

1 lb ground turkey breast

2/3 c fresh salsa or pico de gallo, drain

1/2 tsp sea salt

1/4 tsp fresh ground pepper

for guacamole:

1 small avocado, peeled, pitted, and roughly chopped

1/4 red bell pepper, finely chopped

1 T cilantro, chopped

1 tsp lime juice

1/4 tsp garlic powder

salt and pepper

optional: Greek yogurt spread on each bun (kinda like sour cream)

Instructions:

Combine beef, salsa, salt, and pepper. Shape into 1/2 inch thick patties (don;t work them too much as they will get tougher).

Grill away.

In the meantime, prepare guac by smashing avocado and combining the above ingredients. Another simple way to make guac is to just combine the avocado with salsa and a squirt of lime juice.

Enjoy!

Be sure to pick up the September issue of Iowa’s Momentum Magazine for Endurance Athletes and check out my article “Essential Nutrients for the Endurance Athlete.”

Until next time…

look good, feel good, do good

How to "lean up" your next hamburger


source of graph: Department of Agriculture
Click on picture to get a larger view

I thought this pamphlet from the Iowa Beef Industry Council was worth sharing.
Look at the difference blotting and rinsing your meat can make! It reduced the calories by 100 in 80% lean beef.
Of course, I always recommend buying no less than 93% lean, but you can still try these techniques.

Another great way to reduce the calories and saturated fat is to combine 1lb beef with 1lb ground turkey breast and then make your patties.

Until next time…
look good, feel good, do good
https://davissportsnutrition.com/

A very busy weekend means a very big appetite….Slow Cooker Italian Beef…and purple potatoes?!

This past weekend was filled with fun!
The HyVee Triathlon started off the craziness with Emmerson’s tri clinic on Friday.

She got her first experiences of swimming, biking, and running…all in one day.
The temperature topped 91F! Needless to say she was beat by the end of the day.
Unfortunately, her race Saturday morning was canceled do to the weather 🙁

J, Ron (brother-in-law), and I all set to race Sunday morning…more on this in a later post!

Sunday night was the Solon ladies track banquet. We finally got a chance to show off our State Champ trophy. It was bitter sweet as I said my good-bye’s to the ladies and their families. I will miss Solon so much.
I have to give a quick thank you for all the amazing cards the girls wrote me…I told J if I ever have a bad day I am going to pull them out and read the kind words again.
Monday…
my parents were here and J and I put them to work!
But first…J started our hardworking day with a scrumptious breakfast piled high with spinach and red bell pepper
all day we weeded, mulched, planted, buried, scrubbed, swept and dusted.

poison-ivy proofing my body with tube socks and tights….Dad wasn’t so lucky
Slow Cooker Italian Beef
another recipe from fellow crossfitter Katie
for dinner I prepared a crock pot recipe in the morning so it was ready when finished working that evening

I picked up some PURPLE potatoes at New Pioneer Coop. They were beautiful along side the white and red potatoes.
more color=more nutrients! ps…. all were organic as potatoes are on the “dirty dozen” list for foods with high amounts of fertilizers and pesticides
I also picked up a grass fed rump roast from Grass Run Farm
Ingredients:
1 1/2 cups water
1 1/2 cups beef broth
1 teaspoon sea salt
1 teaspoon ground black pepper
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon onion powder
1 teaspoon dried parsley
1 teaspoon garlic powder
1 bay leaf
few good shakes of Penzeys Italian Dressing
1 (5 pound) rump roast
Instructions:
Combine water and beef broth with salt, ground black pepper, oregano, basil, onion powder, parsley, garlic powder, bay leaf, and salad dressing mix in a saucepan. Stir well, and bring to a boil.
Place roast in slow cooker, and pour salad dressing mixture over the meat.
Cover, and cook on low for 10 to 12 hours, or on high for 4 to 5 hours. Add potatoes and carrots when about 4 hours remain (on low) or 2 hours remain on high)….periodically check roast with meat thermometer as some crock pots cook faster. If it is done before dinner time simply remove meat and place, covered in fridge till an hour before dinner and return to pot to heat up. Before serving, remove bay leaf, and shred meat with a fork.
Let shredded meat soak in juice for about 10-15minutes. Serve and enjoy!
This can be made into a sandwich topped with sauteed mushrooms and onions OR served with a side of potatoes and carrots.
Thanks for sharing Katie!
Until next time…
look good, feel good, do good