Self-care Saturday: How-To Exercise & Stay Healthy (for People Who Hate to Work Out)

  I always say I hate indoor exercise, but that's not entirely true. The kids and I totally adore our rock climbing gym...or gyms, since it's a network of Central Rock Gym locations all over the northeast region of the United States and we can go to any of them--they are each unique so it never gets dull. But with our memberships currently frozen due to covid-19, and my own exercise options limited for 3 months after surgery, I don't want my remaining muscles to atrophy and I want to continue to set a good example for the kids.
  Normally, my exercise consists of things I like to do. If I don't enjoy it, I don't do it. I like swimming, bodyboarding/surfing, hiking, foraging, walking, and occasional tennis and bicycling. I don't live somewhere I can ski anymore and with global warming it seems sledding and outdoor ice skating is off the list too. I'm no longer agile enough to perform trapeze stunts, but I can handle an infrequent cartwheel or rope swing into the lake. Social distancing has eradicated meeting up for a climb, swim, or hike with friends.
  My older kids' school (online for now) asks them to complete 20 minutes of exercise from a workout video. The younger two have no real requirements. Anything required will be despised, it's human nature, so I am happy for that. Look around the house for things you haven't used in awhile--maybe you have a hoola hoop laying around? How about the classic game of Twister?

We still go to empty beaches,
hike less-traveled trails, and
wander woods and fields in
search of wild spring edibles.
But sometimes it is too cold,
rainy, or depressing to want
to go out. I can utilize exercises
given to me by my wonderful
PT, Jane. But for a family indoor
activity, we need something
entertaining.


  I have long been a fan of comedian Nathan Barnatt. I loved his YouTube channel long before I found out he is vegan. Originally from Milford, MA, Nathan has appeared locally at Game Underground and filmed himself dancing in his underwear at locations like a Rhode Island CVS or the Natick Mall!

  Here are a few awesome videos of Nathan's that will make you want to get up and move, indoors or out. Just don't bust a rib laughing or do anything else too dangerous that could land you in the ER right now!!
  Nathan Barnatt: Kimberly Cole dance audition, Que Veux Tu music video (my all-time favorite), Gymnasty, Super Mario, The Dancebulance, Freestyle Friday, Back Pain Wayne....
  The list goes on and on. We all have to get creative during the pandemic to find ways to stay active and healthy while boosting morale.

  Are you playing games with your kids more often while stuck inside? I just found a new card game called Fruits and Vegetables Quartet for only $6 on Amazon. Even if you have no interest in playing the 3 suggested games, the cards are packed with nutrition information! Check it out...

  We have a few other games that reinforce healthy eating and environmental awareness. One that the kids have always loved is the cooperative game Harvest Time...

  What are some of your family's favorite indoor pasttimes right now? Ours include baking, doing puzzles, playing music, practicing languages on Duolingo, and a variety of arts & crafts.

  And how about a recipe... I made a minestrone soup late last night and we're eating it for Saturday breakfast, lol...

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Easy Minestrone

1 T. olive oil
1/2 yellow onion, diced
1 large carrot, chopped
2 stalks celery, chopped
1/2 tsp. salt
1 15oz. can petite diced tomatoes
1 15oz. can dark red kidney beans, drained & rinsed
1 tsp. dried basil
1 large clove garlic
1 tsp. sherry vinegar (optional)
A few cups water to cover ingredients by a few inches
1/2 cup small-shaped pasta (ie. ditalini)

In a medium/large pot over medium/low heat, add first 5 ingredients. Saute, stirring occasionally, until onion is soft. 
Add next 6 ingredients (or 5 if omitting vinegar). Increase heat to high, bring to a boil.
Add pasta. Reduce heat to medium. Cook 15 minutes, stirring occasionally.

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Add other vegetables if you have them, such as zucchini or other diced squash. Want more protein or don't have kidney beans? Add chickpeas or double the number and variety of beans. This recipe is quick and uses all shelf-stable ingredients and vegetables that last for weeks in the fridge to reduce your supermarket trips during the pandemic.

How-To Use Your Pantry Staples: Canned Beans

  Perhaps you plan ahead more than I do for meals and have the patience for soaking dried beans. I do have some stashed in the back of the cupboard, but in general, I don't know what I'm making for dinner until people start complaining that they're hungry (okay, sometimes that's constantly, so really I have no excuse). But whether you use dried or canned, beans of any type are a common pantry item. 
  Beans are a wonderful source of plant-based protein. They have tons of fiber too, along with important minerals. A can of beans can make a pile of greens and grains into a hearty meal.

  When I was a kid, the only things I liked about being forced to attend church were the coffee hours and the potluck suppers. My mother never enjoyed cooking. There were two dishes that she alternated between for our family's contribution: meatloaf or bean salad.
  Her bean salad is the only meal I can think of from my childhood that she ever made that I use as an adult. My childhood dinners often consisted of whatever my father requested, or when he wasn't home, some raw fruits, vegetables, and nuts on a plate.
  Oh what I would give for that now! This not shopping for groceries every couple of days business is tough on the morale. Another two months before local CSA produce is ready. But what we do have plenty of is beans.

  Not only is bean salad appropriate for potlucks, it makes a great one-dish meal or filling side dish. It is cooling on a hot summer day. Best of all, it's QUICK. Open the cans, rinse, dump, add a few more things, mix, (chill if you want), eat. Use whatever beans you have... it can be a 13 bean salad if you wish! If you want to omit the mayo and use a bit of extra vinegar instead, then it can also be low-fat. Onion can stand in for scallion and celery can be optional.

  Over the weekend I made bean salad and soba noodles (with a frozen mustard green, edamame, & red pepper mix) for a beach picnic. Very satisfying.

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Four Bean Main Dish Salad

1 can chick peas
1 can cannellini beans
1 can kidney beans
1 can cut green beans (or equivalent frozen thawed or steamed fresh)
1 rib celery, chopped
1/4 cup chopped green onion
3/4 cup mayonnaise (I love grapeseed Vegenaise)
1 T. vinegar (red wine vinegar works well)
1/2 tsp. salt
1/4 pepper
1/2 tsp. dried dill (or 2 tsp. fresh)

Rinse beans. Place everything in a large bowl and mix.
Looks nice served over fresh salad greens.

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Foraging Friday: How-To Find Greens w/o Going to the Grocery Store

  Leafy greens are what I miss most about not buying groceries every few days! We have some frozen greens, but it's not the same. Even though it was only the end of March, I decided to find a few early spring plants to forage.

  Light rain means fewer people out on the trails--all the better to avoid coronavirus exposure. Maia enjoyed some tree climbing while I poked around for signs of spring hiding under the brown leaves. I was able to find some young dandelion greens as well as a few small patches of wild sorrel. Sunny fields usually yield more than shady forests.
  There are a few precautions you need to take when foraging for wild food. Most importantly, DO NOT go by yourself if you don't know what you are doing! If you are interested in learning what plants are edible where you live, go out with someone experienced (harder to do now with social distancing, I know). There are also many books and videos that will help teach you the basics of plant identification.
  Make sure the area where you are foraging is safe:

• Avoid roadsides with vehicle pollution, as well as railroad beds and dog-walking areas.
• Do not pick plants near construction sites or other areas where the soil may be contaminated with lead from paint, etc.
• Rural areas will be easier to forage from than urban ones; make sure you're not going to get in trouble for trespassing.

  Dandelions are easy to begin with since all parts of the plant are edible. The leaves, flowers, & roots all have different uses.

  At home, I rinsed the leaves I'd found in a bowl of water several times. Then I combined them with shelf stable tofu and some other seasonings. Normally, I would choose a firm water-packed tofu, but after a few weeks of social distancing we only have the silken variety that comes in an aseptic pack. It works, but doesn't give the tofu "ricotta" the same texture.

  I didn't stock up on pasta, which I sort of regret, but then I don't need to be eating a ton of pasta anyhow. By the time I went shopping a few weeks ago, one of the few pasta shapes left on the supermarket shelves were medium Pastene shells, not the super large stuffing variety, but big enough that I could fake it. My kids adore stuffed shells and I hadn't made any in quite awhile.
  I cook the pasta very al dente and leave it sitting in cool water so that it doesn't get too soft and is also easy to work with since it doesn't stick together. I plop a bit of tofu "cheese" inside each shell and line them up in a baking dish. After that, I slather them with sauce. I covered and baked the pasta shells for 35 minutes at 350F, then I made a cashew creme to top the dish with upon serving. Add a side of garlic bread (made from a frozen mini baguette) and voila.
  We were going to attempt an online social "cooking & dinner party" via Facebook. It was a great idea, but the technology of the host didn't work so well. Regardless, it was a fun experiment and our dinner was great.
  If you've got any tofu left in your fridge or pantry, add any leafy green, fresh or frozen, and make a healthier green "ricotta" cheese.

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Tofu Spinach "Ricotta"

1 package tofu, drained
1 cup fresh greens or thawed frozen greens (leaf spinach works well)
1 T. olive oil (optional)
1-2 garlic cloves or 1/2-1 tsp. garlic powder
1/4 cup nutritional yeast
1/2-1 tsp. salt
a few grinds black pepper

Place all ingredients in a food processor and puree.
Great for stuffed pasta dishes.

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Throwback Thursday: How-To Make Bread for Beginners

  When I was little--like low single digits--my father decided he wanted to learn how to bake his own bread. I wish I could have found a photo to share of one of his first attempts, but between selling a house recently and helping my mother move most of her belongings into storage for a move to Rhode Island, I can't seem to put my finger on it.
  Let's just say it didn't go too well. I recall my mother climbing onto a stool to scrape a few bits of dough off the ceiling. Everything was sticky with what was essentially an explosion of paper mache goop.
  But he kept at it. And before too long, every sandwich I took to elementary school was made on homemade oatmeal or whole wheat or molasses bread. He bought a Kitchen-Aid stand mixer, because it's much easier to use a dough hook for kneading than to do it by hand.
  Eventually, he discovered other tricks, like making pizza dough in a Cuisinart food processor, or using a bread machine for the initial mixing and rising. He brought a loaf of bread as a gift to almost any social call. He sent his special white bread to my niece with autism who was a very picky eater due to textural dislikes--it was the only bread she'd eat.
  Literally on his death bed from cancer, he'd instruct my mother (who doesn't cook) step by step how to make the bread. I had a toddler and a newborn at the time he died, and I regret that they never got to sample his homemade bread. I tried in vain to reproduce his method with the bread machine, but it turned into a crumbled mess. My mother still has his cookbook with handwritten notes and recipes. Thanks to the coronavirus pandemic, I now know who has the talent and patience to decipher his notes to create the next generation of his artisan bread!

  Maia made her first loaf of bread using a recipe she found online. The Easy Perfect Yeast Bread at Gather for Bread was delicious! This is the same Kitchen-Aid mixer that my father used decades ago that was handed down to me. Built to last for sure!!

I made a couple loaves from the
Artisan Bread in Five Minutes
a Day cookbook. Maia's definitely
turned out the best! She made
another a few days later, but in an
effort to conserve baking yeast, I
have limited her to two loaves per
week for now. I suppose I'll have
to learn how to make my own
starter before the shortage is over!


I am a huge fan of sandwiches, so
it's hard to give them up entirely.
We also love bread for dipping in
soup, for breakfast toast topped
with avocado, nutritional yeast, or
hummus.

Another favorite sandwich of
ours is Tofu Salad. It's a perfect
use of shelf stable tofu during
times like these. If you are out
of celery & scallion, just use a
little diced onion for crunch.


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Tofu Salad

1 firm asceptic pack tofu (12.3 oz.)
1 T. nutritional yeast (optional)
1 tsp. turmeric
1/4 tsp. salt
1 tsp. soy sauce
1-2 ribs celery, chopped
1-2 scallions, chopped

Mash tofu and next 4 ingredients with fork. 
Add celery & scallions. Mix with fork. Chill. Serve!


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  I am looking forward to
learning more about bread
baking and watching my
daughter use her new skill.
Her older brother, AJ, used
to say he wanted to be a
baker when he grew up.
But I think it's my oldest,
Ryan, who looks the most
like his grandfather.
What do you think?

What's your favorite simple
bread recipe? What method
do you use to make starter?
Do you have a yeast-free
bread that you like to make?
What are your kids baking
while spending extra time
at home?

Wellness Wednesday: How-to Make Canned Goods Healthy(er)

  It's April 1st, and no joke, we still haven't eaten a repeat meal since this whole "stay home" lifestyle commenced. I've kept a journal since school closed detailing activities as well as meals. At the bottom of the post, I am going to list our meals from the past few weeks. Perhaps it will give you some new ideas during your own self-quarantine!
  One concern when not grocery shopping often is the quality of food. Normally, we shop every 2-3 days, with random quick visits to buy a missing or spur-of-the-moment ingredient. We live in an area of the U.S. with quite a high number of cases of C19, so we are limiting our visits of indoor establishments as much as possible, even for groceries. The fresh greens are gone, and we've run out of frozen broccoli.
  Canned foods are less versatile and usually much higher in sodium. If you don't eat too much of them and don't have blood pressure issues, you'll be fine, but normally I limit canned products to beans and a few other convenience items.
  I found some interesting new (to me) canned foods when stocking the kitchen with extra food a few weeks ago. We haven't gotten to the point where we're using a lot of canned goods yet, but they're a safe thing to have around.
  If you mix one or two canned items with a whole grain and a frozen vegetable, you get a pretty balanced meal. You can rinse canned beans and vegetables to reduce salt (and that weird canned scent). Treat canned foods as a seasoning or addition to a meal.

                                The kids enjoy climbing around outdoors, just not too high, please.

  Another concern right now is limited dangerous activities. Riskier outdoor exercise that could result in needing an ambulance or ER visit should be reconsidered. Not only do you not want to risk exposure to the coronavirus, but conserving medical resources needs to be a priority. So don't try that new outdoor rock climbing cliff you hiked past, stick to surf breaks you're familiar with if you must go at all, and no bombing down the trail on your mountain bike. Use a little extra caution driving, pay attention with sharp and hot objects in the kitchen, and try your best to stay healthy.
  When out with the kids, I normally don't react to them climbing high in trees, running down slippery slopes, or tromping through what might be a patch of poison ivy in winter (just because there are no leaves yet doesn't mean you can't get a rash). Now, I ask them to rein in their enthusiasm. And I'm not allowing them to wander off alone like usual.

  Now back to those canned beans...
  You can make hummus with many kinds of beans--you don't have to limit yourself to chickpeas! Try Great Northern beans or butter beans for a lighter hummus. No lemons or lemon juice? A mild vinegar can stand in its place. You can flavor your hummus with many different herbs, spices, veggies, etc. I've added seaweed, wild sorrel, or sun-dried tomatoes for variety--get creative! The following is a basic low-fat recipe--if you want it creamier, replace the water with more olive oil. No tahini? Try nut butter. Have eggplant? Turn it into baba ganouj.

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Healthier Hummus

1 can (15.5 oz.) chick peas, rinsed & drained
1 can cannellini beans, rinsed & drained
2 T. tahini
2 T. ground or milled flax seeds (optional)
2 cloves garlic, roughly chopped
1/2-3/4 tsp. salt
2 T. lemon juice
2 T. olive oil
1/3 cup water

Put everything in a food processor, adding water slowly as hummus mixes. Process until smooth.

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  I promised a rundown of our meals in the time of corona so far... This doesn't include every last snack, cup of coffee, or piece of chocolate grabbed from the fridge at 10pm (yes, I keep my chocolate in the fridge). But you get the idea, or hopefully, many!

March 18: (last day of school was the 16th, but the kids spent M/T at their dad's house)
Lunch - cold soba noodles w/broccoli.
Snack - homemade coconut chocolate bars.
Dinner: sweet potato & kidney bean curry; samosas; roti; basmati rice; spicy pickled mango.

March 19:
Breakfast: avocado toast; granola w/almond milk.
Lunch: leftover rice w/furikake.
Dinner: mac & cheese (sauce made with butternut squash) w/tempeh "bacon" crumbles.

March 20:
Breakfast: oatmeal.
Snack: sesame flax crackers w/homemade hemp/almond cheese.
Lunch: apple cinnamon flax pancakes.
Dinner: Our last restaurant meal for a long while... take out ramen from Hakata Ramen.

March 21:
Brunch: roasted potatoes; sauteed mixed greens; honeydew melon, toast, Tofurky Italian sausages; banana walnut bread.
Dinner: polenta; sauteed carrots & onions; dolmas; cannellini beans in tomato sauce.

March 22:
Brunch: fried rice; (Maia had leftover polenta & avocado because she dislikes fried rice).
Dinner: tofu chickpea flour omelets w/vegetables & Daiya cheese.
Snack: Maia & I baked snickerdoodle cookies.

March 23:
Brunch: salad of mixed greens, roasted diced sweet potato, mango, pistachios, sauteed tempeh, w/homemade dressing; grilled cheese onion tomato tempeh sandwiches.
Dinner: homemade pizza.

March 24:
Breakfast: toast w/nutritional yeast.
Lunch: cinnamon flax chia oatmeal w/diced apples.
Dinner: sushi burritos (nori, sushi rice, greens, avocado, sauteed tofu, orange bell pepper, red onion, ume plum paste).

March 25:
Breakfast: banana pancakes.
Lunch: butternut squash & carrot ginger soup; crackers & homemade cheese.
Dinner: baked macaroni casserole w/spinach, Gardein meatless crumbles, roasted garlic tomato sauce, & Daiya mozzarella; orange slices; Little Secrets chocolate covered peanuts.

March 26:
Breakfast: apple slices w/peanut butter.
Lunch: Maia's fantastic homemade bread! with lentil soup.
Dinner: homemade ramen soup with vegetables, miso, & seaweed.
Late-night second dinner (grownups sneaking around): cashew cheese ravioli w/zucchini, red onion, garlic, & kalamata olives.

March 27:
Breakfast: oatmeal apple cookies (yes, for breakfast); tea.
Lunch: classic deli-style macaroni salad (but homemade w/grapeseed mayo).
Dinner: Picnic at the beach! Tofurky & Chao cheese sandwiches; dolmas; oranges; granola bars; white chocolate chip & macadamia nut cookies.

March 28:
Brunch: roasted potatoes; Gardein breakfast sausages; sauteed broccoli.
Snack: Vega chocolate protein shakes.
Dinner: Thai peanut coconut rice noodles w/broccoli & extra peanuts.

March 29:
Breakfast: rice cakes w/peanut butter; plain almond yogurt w/frozen blueberries & unsweetened shredded coconut.
Lunch: pumpkin walnut bread; miso ginger soup broth.
Dinner: red lentil dal; spinach saag w/fava beans; brown basmati rice; roti.

March 30: 
Breakfast: savory flax chia oatmeal.
Lunch: warm soba noodles w/bamboo shoots & dried tofu strips.
Snack: roasted potato wedges.
Dinner: stuffed pasta shells w/tofu ricotta & foraged dandelion greens.
Grownup sneaky snack during online "cooking & dinner party": cheesy garlic bread.

March 31:
Breakfast: sauteed rice & beans; apple slices.
Lunch: lentil chips & homemade cheese; Picnicker sausage sticks.
Dinner: Homemade spring roll night! Vegan egg roll wrappers stuffed w/cabbage, sauteed tofu, bamboo shoots, tree ear mushrooms, & red onion.