BDHQ Eats - Coconut Curry Mahi Mahi with Lemon Rice Pilaf

This little meal came together quickly in response to looking in the fridge and being faced down by two enormous bags of greens. Kale and some unidentified purple rapini-ish situation, to be specific. I knew I needed to hammer some of those greens into my maw before they rotted in their bags, and I wanted something fast that would pack a favour slap to the face. A quick inventory of the freezer and pantry determined that mahi mahi and sprouted brown rice were going to be the dinner dance partners, so I decided on tarting the fish up with a quick coconut curry sauce and a side of lemon-y rice pilaf. The flavour slap was delivered, and, bonus, it took under an hour, including a quick trip to the store when I realized my curry had expired some time around Thanksgiving. Sadface.

I was cooking for two, though we had enough fish and greens for another meal. We would have had extra pilaf two, but I was distracted (by Ryan Gosling, natch) and burned the bottom of the pan. Thanks, Gosling.

Get the pilaf going, and while it's doing it's thang wash and prep the greens, pre-boil the water for steaming so it's good to go, and get the curry started. Easy peasy. 

Lemon Rice Pilaf

1/2 tbsp olive oil
1/2 onion, coarsely chopped
3/4 cup sprouted brown rice
1 3/4 cups chicken or vegetable stock*

1 tbsp lemon juice
1 tbsp chopped parsley
1/2 inch chunk of ginger, grated
1 inch piece of lemongrass, finely chopped**

 3 lime leaves, sliced thin

Heat oil in sauce pan over medium heat. Add the onion and cook for 2 minutes, or until soft. Add the rice, lime leaves, lemongrass and ginger and cook one minute. Add the stock to the pan and cook 12-15 minutes, or until almost all the stock has been absorbed. Stir through lemon juice and parsley, and season with salt and pepper to taste.

It'll look a little something like this:

Mahi Mahi with Coconut Curry Sauce

1/2 tbsp Thai red curry paste
2 - 2 1/2 inches of lemongrass, finely chopped
1/2 cup water
3/4 cup coconut cream
2 pieces of mahi mahi (I split them both in half)***
handful whole basil leaves
3-4 lime leaves, sliced thinly
juice of 1 lime
mango slices and crushed cashews for garnish

Add the curry paste, lemongrass and water to a frying pan over medium heat and simmer for 5 minutes. Add the coconut cream and simmer an additional 3 minutes. It will thicken up a little. Add the mahi mahi and cook for 3-5 minutes per side, depending on thickness.

 Stir through basil, lime leaves and lime juice. When it looks this delicious you are good to go.

Add the greens to your steaming basket and steam for a few minutes until just darkened. Over-steamed greens are just sadness. 

When you serve it up, spoon a little curry sauce over fish, and garnish with a few slices of mango and crushed cashews. Go on, you deserve it.

Happy eating!

* I find store bought stocks salty, so I used a home made chicken stock. I freeze it in ice cube trays and then transfer to a Ziploc freezer bag. That way it's quick and easy to thaw exactly the needed amount. Ditto for soup and excess coconut milk/cream. 


** Only use the bottom white part of the lemongrass. Also, if it's old it can be a little woody. Find the freshest, palest, juiciest looking stalk you can, and don't wait too long to use it.

*** This would also be fantastic with halibut. Or prawns. Or mussels. Just sayin'.

Dispatches from BW

You may be wondering who this strange new voice here on the BDHQ blog is. My name is Melissa, and I’m a long-time participant in the Biggest Winner program, aka BW. For those of you not aware of the program it’s a program that runs in a 12 week cycle, offering four group workouts per week, plus nutrition and life coaching, to participants who have a significant amount of weight to lose. More info on the program is available here. There are as many stories and reasons for being in the group as there are participants, and I’m not qualified to speak to anyone’s experience but mine. I’m sharing it here because, based on conversations I’ve had with other B-Dubers, I know that there are elements of it that other people will relate to.

I’ve struggled with weight and body image my whole life. And when I say my whole life I mean that starting in Grade One I wouldn’t wear jeans because I thought they made me look fat. I’m 35 now, so suffice it to say that I have a lot of years’ experience in viewing my body negatively. It’s my shtick. It’s what I do. The danger here is that a repeated thought can become a belief, and that belief can become a truth. In essence, I thought myself fat.

About four years ago I came to the Biggest Winners program because I was frustrated, fed up, scared and ashamed of how much weight I had gained. I met Michele, and, not going to lie, was a little intimidated by the her intensity. She scheduled me in for a fit test, and shortly thereafter I was signed up, head spinning, wondering what I had done.

My first two sessions I lost somewhere between 30 and 35 lbs. I felt stronger and more confident than I had in years. I stopped because I thought I had the foundation to carry on on my own. Not so much. Over the next year I gained about 12 lbs back. Not a catastrophe, but not fantastic either. I rejoined for a session, lost about 10 lbs and left again. I had a lot of reasons (read: excuses). It was expensive. I was tired of it. I should be able to do it on my own. Looking back I can see what was really going on - I’d lost enough weight to not be the fat girl but not enough to be the hot girl. I was in the Neutral Zone, and as much as I wasn’t particularly happy there, it was home.

Just before Christmas of 2010 I had a health crisis. I’ll spare the gnarly details; suffice it to say that several years of neglected IBS joined forces with mounting work stress to form a storm of anxiety and GI problems that that forced me to take an extended medical leave and, eventually, quit my job. The year that followed was incredibly rough, and I am very fortunate to have had a lot of support, including from BDHQ, in getting through it.

In some ways, my health apocalypse was a blessing. When you’re sick and at home for an extended period of time, it’s pretty hard to get away from your own BS. I admitted to myself that my life, in some very fundamental ways, was just not working for me. I was forced to seek help for the anxiety and GI issues, and doing so helped me to admit to some much longer standing problems. My issues with body image and food had culminated in over 20 years of struggling with alternately restricted eating, binge eating and bulimia. I knew it was time to take this head on, and I started working with a counselor and nutritionist at the Eating Disorder Program. It’s a daunting and emotional process, but I decided I've given enough of my life to shame and self hatred, and it was time to move on.

Working with the Eating Disorder Program has helped me to make some key realizations, that, while specific to me, I think will resonate with a lot of people, and not just BWers.

• Obsessing about food, weight and my body has not made me thinner, happier or healthier. It has made me overweight, anxious and depressed.
• I repeat patterns because they are working. Even if I think they aren’t working (keeping me overweight and miserable) they are working (insulating me in some way).
• Going to the gym and working out is the easy part. The hard part is owning up to the head game and stepping up to take it on.
• It’s all well and good to intellectually recognize these truths, but I have to be willing to do the emotional work to face them and move forward. Recognition in and of itself won’t have a lasting impact.
• Overweight, incapable and a quitter is not who I am. It is a story I have told myself about who I am.
• It doesn’t matter where the story I tell myself about who I am came from. I am accountable for it now, and I am responsible to change it.
• Changing my story is going to take a lot of work.

I’m working really hard to get this all sorted out, and part of that work is redefining my relationship with my body, food, and what Healthy means to me. It’s a work in progress, and this is where it stands so far:

• I have issues with body image, food and weight. I am not defined by them.  
• I am striving for a balanced relationship with body image, food and fitness.
• Strict messaging about food puts me at risk of trading one form of disordered eating for another. I recognize that I need to develop a ‘normal’ relationship with food before I can jump to a laser focus on strictly ‘healthy’ eating.
• Labeling certain foods as good or bad has not served me well. There are foods that should be eaten in greater abundance than others, but no food is inherently bad. 
• I acknowledge my physical challenges and limitations, will work to overcome them, and have the grace to not feel defeated if I do not.
• I will accept my body’s biology (physical and mental). I will work to mold it into the strongest, fittest, healthiest version it is capable of, but will not dishonour it by attempting to force it to be something it is not.
• I will appreciate and work to enhance what my body is capable of, not obsess over what it is not, or what I wish it could be.
• I understand that with work and determination my body and mind will be capable of more.
•  I will not overlook the small accomplishments. I will high-five myself on a regular basis for my achievements.
• I will stop worrying about what other people are doing, and how my efforts compare. 

Am I 100% on task with these 100% of the time? Heck no. Am I totally terrified of failing miserably and going back to my comfortable shroud of habitual negativity? Heck yes. But ... I have a set of parameters to guide me going forward, and having shared them I can be held accountable to them.

After our last workout Michele asked us to share with the group why we were there. Why BW. I have a lot of reasons, but tired and sweaty at 10am on a Sunday is not my most articulate time. These are my reasons:

• I recognize that no amount of exercise and diet advice is going to have a long-term, sustainable impact unless I work on the underlying issues of why I use food and weight to repress myself. I am committed to tackling these issues through counseling, and believe that empowering myself physically by working out will support the work I am doing mentally. 
• I want to create a future where I recognize my strength and capability, and feel empowered.
• I struggle with motivation, and am more likely to show up when I am accountable to a group.
• Among that group are people that inspire me daily, and make me feel like I can achieve more. I’m looking at you, Molly.
• I have strong relationships with trainers who have my best interests at heart, support me, and believe in my ability when I sometimes do not.
• I believe in the strength and ability of each individual in that group, and that, in turn, makes me trust in mine.

I have a lot of work to do, but with the support of the amazing group of people in BW, the trainers at BDHQ, the counselors at the Eating Disorder Program and, most importantly myself, I am developing the confidence that I can get there. I can have respect and love for my body and myself as a whole. I can have a normal relationship with food. I can eat for pleasure and for health. I can create and meet fitness goals.

If any of this reads as familiar I urge you to seek support. Talk to your doctor about counseling options. Seek the advice of a nutritionist. Work to change your messaging about food. Every diet, every negative thought about your body and your relationship to food makes it harder to regain a balanced relationship with food, nutrition and body image. You are capable. Sometimes it just takes finding a few people to believe it for you until you can start to believe it yourself.

2012 Oak Bay Relays

The 2012 Oak Bay Half Marathon Relay was another smashing success!  BDHQ had the most teams entered, a title we’ve held year after year at this event, and our 11 teams gave it their all.  The sun was out in full force as we hit the pavement, a welcome change to last year’s torrential down pour (see 2011’s drenched photos HERE).  Big shout out to Shenanigans Promogear who made our team shirts that get better every year we participate.  107.3 Kool FM’s live race commentaries were especially hilarious, or maybe it was just our performances that were?  We had a couple BDHQ shirts off finishes and a Children of the Corn remake when one of our teams was finishing at the same time the kids race was starting.  Congrats to Lovisa’s little sister Marika who won the 5k race for her age category and to our Lululemon Johnson St friend Care Nelson who came first for the woman overall in the half marathon.  Oak Bay Bistro was serving up the eggs and coffee post race, so big thanks for hosting us Chef Waller!  Most importantly, thanks to Peninsula Runners Victoria for putting on BDHQ’s favorite event and to all of you who came out and raced or cheered.  See you in May 2013!                    

All Kettlebells are not created equal

BDHQ's James Beckerley, Russian Kettlebell Challenge Certified Instructor and American Kettlebell Club Coach, explains the difference between all the kettlebells available on the market.  

BDHQ Eats - Summer Salmon and Citrus Salad

What a mighty alliterative title. A bit of a tongue twister too. Well, believe me friends, the meal I'm about to throw down will spin your tongue into a twist too, in the most delightful of fashions.

When I think summer cooking I think fresh, flavourful and fast. I love cooking, but don't want to be spending an onerous amount of time sweating it out in a steamy kitchen. I whipped up this baked salmon and fennel, grapefruit and avocado salad in about 30 minutes. There's not a lot of prep, so just get the salmon in the oven, and toss the salad together while it bakes.

Please note that all measurements are approximate, and you may want to adjust to suit your taste. This made enough for me for two meals.

Baked Salmon with Almonds and Goat Cheese

1 small salmon fillet
spritz of olive oil *
1/4 tsp honey
1/8 tsp mustard powder
1 tbsp sliced almonds, crushed fine
1 tbsp crumbled goat cheese
pepper

Place salmon fillet skin side down on a parchment lined baking dish. Spritz with olive oil. Drizzle with honey, then dust with mustard powder and a little pepper. Coat with crushed almonds and crumbled goat cheese.

Bake uncovered at 350 for 12 - 15 minutes, or until cooked through.

While salmon is baking, prepare the salad.

Fennel, Grapefruit and Avocado Salad

1 ruby grapefruit, peel and pith removed
1/2 fennel bulb, sliced thin**
1/2 large avocado, sliced into 1/4 inch slices
1 cup watercress

1/6 cup fresh orange juice
1/8 cup lemon juice
1.5 tbsp olive oil or flax oil
1/2 tsp sesame oil
1/2 tbsp honey
1/2 tsp grated orange peel
1/2 tsp grated lemon peel
1/2 tsp grated fresh ginger

1/2 tsp mustard powder
1/2 tsp hemp hearts
1/2 tsp raw pumpkin seeds
1/4 tsp poppy seeds
1/4 tsp black sesame seeds

Cut between grapefruit into segments by slicing between section membranes.

Place watercress on plate and spread fennel on top. Arrange grapefruit and avocado slices on top.

Whisk orange and lemon juices, oils, honey, orange and lemon peels, ginger, sesame oil and mustard powder together. 

Drizzle with dressing, and garnish with seeds and hemp hearts.


* My olive oil sprayer is one of my most used kitchen tools. I've had this one for close to a decade. Super handy, fairly cheap, and almost always available at Winner.

** If you have a mandoline, this would be a good time to bust it out. You want that fennel thin like an Olsen Twin. 

Nicki's Protein Pancakes

These have been mighty popular around BDHQ in the last week. SO yummy and full of protein and most importantly, super easy for even Lovisa to make :)

1/3 cup oatmeal
1/3 cup cottage cheese
1/3 cup egg whites
splash of vanilla

Whir with a blender til smooth (or use an immersion blender). Cook just like a pancake. Hot pan, quick spray of Pam, flip when edges are dry and bubbles form. Top with berries or natural peanut butter and banana. You can make 3 smaller pancakes or one giant one. EAT UP!!

Cooking lesson at the Oak Bay Bistro

The Oak Bay Bistro opened their doors for a private healthy cooking lesson for our Biggest Winner group. Chef John Waller taught the group a few super yummy dishes that could be easily recreated at home.

Chef Waller bought most of his ingredients at Costco & The Root Cellar and the tuna was purchased at Finest At Sea (FAS) in James Bay.




Our first dish, shown by BDHQ owner Michele Shorter above, was a chicken lettuce wrap with peanut sauce and pickled veggies. So yummy! Chef Waller showed us how easy it was to pickle veggies and it really put a fresh spin to the wraps.

Pickling Liquid
1 cup piping hot water from tap
½ cup rice wine vinegar (can use white vinegar to make it more sour)
6 Tablespoons white sugar
2 ¼ Teaspoons kosher salt
Combine and pour over vegetables in a jar and let sit for minimum 1 week for best flavour
Veggies will keep for at least 1 month.
We used grated daikon and carrots for our wraps.


Wrap garnish
Peanut Sauce (see recipe below)
Iceberg lettuce leafs (could use any lettuce, romaine, butter lettuce, etc..)
Cilantro leaves
Cucumber slices
Pickled carrots & daikon
Toasted Pistachio Sesame Salt:
* Toasted sesame seeds 4 parts
* Kosher salt 1 part
* Light pulsed in a food prep (ie. Cuisinart)
Crushed Avocado:
* Crush Ripe avocado
* Splash lime juice
* Drop of honey
* Salt & pepper
* Splash of Extra Virgin Olive Oil

Peanut Sauce

1 cup natural peanut butter
8 garlic cloves
2 Thumbs of ginger
8 Tablespoons honey

1 Bunch cilantro

Juice 4 limes
4 Tablespoons of Sambal Hot Sauce
* Combine all in food processor
Then add...
1 cup Tamari Wheat Free Soy Sauce
8 Tablespoons rice wine vinegar

Next was an amazing seared tuna steak resting on top of a delicious quinoa salad. I can't WAIT to make this again at home. This flavorful dish is packed full of protein and could be eaten for lunch or dinner.

Albacore Tuna Marinade
1 Part olive oil & 2 parts balsamic vinegar
Juice & zest of lemon
Fresh Herbs: basil, parsley & dill
Salt & fresh black pepper
Pickled vegetable
4oz pc Grilled Albacore tuna on BBQ or grill pan (season with salt & pepper) and plunge into marinate
Top with thin daikon sticks

Quinoa
1 cup quinoa
1 1/2 cups cold water
1 Garlic cloves minced
1 Shallot
1 Tablespoon olive oil
Pinch of chili flakes
Pinch fennel seeds
Optional: 1/4 tsp. salt

1. Lightly toast the quinoa in a cooking pot, add olive oil, shallot, chili flakes & fennel seeds.
2. Add 1 1/2 cups water & 1/2 tsp. salt if desired
3. Bring to a boil, cover with a tight fitting lid, and turn the heat down to simmer
4. Cook for 15 minutes
5. Remove quinoa from heat and allow to sit five minutes with the lid on
6. Fluff quinoa gently with a fork and it's ready to serve

Quinoa Garnish
Shaved fennel
Hemp hearts
Fresh dill
Cut cherry tomatoes
Basil
Parsley
Lemon juice
Splash olive oil
Salt & pepper to taste

Baked Apple Dessert
Use a good cooking apple. We used Pink Lady apples.

Cut apple in half and remove the seeds. Put in heat proof baking pan that will hold juices in, not a flat tray.
ADD:
½ cup dried cranberries
½ cup apple juice plus more for Baking
1 cinnamon stick
¼ cardamom
¼ allspice
¼ ground ginger
• Combine in pot
• Heat to reduce and reconstitute the cranberries
• Let cool
¼ cup nuts chopped & toasted- pecans, almonds or what you prefer
1 Tablespoon honey or maple syrup
• Combine to cranberry mixture

To finish
• Spoon mixture into apples
• Drizzle apple juice into pan
• Cover with foil and bake 45 min at 350 degrees or until tender