American Birkebeiner

Technically, GARLIC is considered a vegetable, a member of the onion family.

To peal GARLIC cloves, first separate the cloves from the bulb. Next soak cloves in warm water for a few minutes. Then slip off the skin.

GARLIC intensity will vary depending on how it is prepared:

• Whole GARLIC cloves added to soup, sauce, or stew for long slow cooking will be mild and gentle.
• Finely minced or pressed raw GARLIC will be strong, as its potent oils are released in the mashing.

• Whole or half GARLIC cloves can be used to season cooking oil. Remove the cloves from hot oil and discard when clove is golden. The oil will be flavored, without being overpowering.
• GARLIC should be sautéed carefully; it will taste harsh and bitter if allowed to brown or burn.

Elephant GARLIC, is not a true GARLIC. Actually it is the bulb of a leek.

Store GARLIC in a cool dry place, just as you store onions, and NOT in refrigerator.
 

Ingredients:

• Pasta - angel hair, vermicelli, spaghetti, or other long noodles; your choice
• 3-8 BULBS of GARLIC, peeled cloves
• about ¼ cup extra virgin olive oil
• Optional: Herbs – basil, oregano, marjoram, salt, pepper - vary the quantities and have fun!
• Parmesan or Romano cheese
• Fresh parsley (optional, too)

Preparation:

• Start by preparing pasta.
• Next, slice the 3-8 BULBS of GARLIC cloves into chunks.
• Lightly sauté the garlic in olive oil (with herbs).
• CAUTION: Garlic is “done” when soft. BIG CAUTION: If garlic is golden or brown it will taste bitter. Sauté will take about 5-10 minutes.
• Toss mixture in with cooked pasta.
• Add more olive oil if mixture is too dry.
• Top with cheese, parsley, fresh herbs, and love.

SWOGG = Sturgeon Waters Organic Gardens Garlic.
 

A venison roast can provide a hearty fall/winter meal that is low fat and relatively quick and easy to prepare. It makes a great pot luck dish and leftovers can be made into an equally substantial stew.

Cooking options depend on available time – a cast iron Dutch oven or hefty pot will work great, but the easiest way is to use a crock pot.

• Brown a 1 to 2 pound roast or miscellaneous pieces of venison in a cast iron skillet with a small amount of olive oil.
• Once all sides of the meat have been browned, remove and place in a crock pot.
• Run a small amount of water (approx. 1/2 cup) in the skillet and scrape the pan. Pour scrapings and liquid over the roast in the crock pot.
• Add 3-4 cloves of garlic depending on taste.
• Add 1 or 2 bay leaves.
• Allow the meat to cook on its own for 2-3 hours at the low setting in the crockpot.
• Traditional vegetables include potatoes, carrots and onions, but you can use just about anything you like, taking into consideration their relative cooking time.
• Cut 3-4 medium sized potatoes into 1-1 1/2 inch chunks (OK to leave skins on if you like)
• Cut 3-4 peeled carrots into 1/2 to 3/4 inch chunks.
• Whole baby carrots work fine also.
• Peel and skin 2 or 3 medium size onions. Cut into 6 to 8 wedges.
• Add vegetables and allow all to cook together with meat another 4 to 5 hours.
• Add salt and pepper to taste.
• Be careful to not overcook vegetables as they will turn to mush.
• To enhance flavor you might also add one of the following: 3/4 cup red wine, 1/2 bottle dark beer, Worcester sauce, steak sauce or barbecue sauce.
  
  Serve with a green salad and hearty multi-grain bread for a perfect winter recovery meal.

By Grandma Hack

2 egg yolks, beat
1 tsp shortening, soft
2 Tbls milk
1/2 tsp baking powder
2/3 cups flour
Pinch of salt

• Beat eggs, add the rest.
• Make into ball, roll thin, let stand 30+
• Cut with pizza cutter
• Boil 3-5 minutes, drain, don't rinse
  

Submitted by Jackie Kruse

INGREDIENTS:

16 oz of cooked black beans
16 oz fresh or frozen corn corn kernels
1/2 cup chopped fresh cilantro
1/4 cup chopped green onion
1/4 cup red onion
1/3 cup fresh lime juice
3 Tablespoons olive oil
1 Tablespoon ground cumin
Salt and freshly ground pepper
1/2 cup chopped ripe tomatoes, drained

DIRECTIONS:
 

• In large bowl, combine beans, corn, cilantro, green onions, red inions, lime juice, olive oil and cumin.
• Season with salt to taste. Cover and chill at least 2 hours or up to overnight.
• Just before serving, stir in tomatoes. Serve with blue and white corn chips.

Submitted by Mildred Tapper

2 eggs, beaten
1 1/2 cups flour
1/2 cup water
1/2 tsp salt
1/4 tsp baking powder

In mixing bowl, beat eggs well
Add rest of ingredients-mix well

Drop by teaspoon into a kettle of boiling water-boil about 2 minutes (dumplings will float to top). Remove dumplings with slotted spoon into a colander, rinse under cold water.

Enjoy. Dumplings can be frozen by putting them in zip lock baggie. When addding to soups, stews, etc. add last as they are already done.

Submitted by Jay Tapper

• 4 Large potatoes peeled
• 1/2 onion
• 1 garlic glove

Grate and drain excess fluid in collander

Mix 1/4 cup flour and 2 eggs. Season with seasoned salt and your other favorite seasonings.

Mix it all together. Cook in fry pan or on griddle. Amount of oil and cook time determines crispness.

Top with choice of maple syrup, sour cream, butter, ketchup. Also add real bacon bits to mixture.

Submitted by Lolly Fawcett

1 large eggplant
2 cloves garlic
Salt
1/3 cup lemon juice, or to taste
1/3 cup olive oil or sesame oil
Parsley sprigs

• Cut eggplant in half and broil skin side up until skin is almost black and crackling. (You can also roast eggplant at 425 degrees, until very soft.) Cool. Peel skin off.
• Scoop out and mash pulp well in a bowl.
• Pound garlic with 1 teaspoon salt and mix smooth with 1 tsp lemon juice. Add to eggplant.
• Beat in remaining lemon juice and oil alternately. Add additional salt and lemon juice to taste.
• Garnish with parsley. Serve with pita bread triangles.
   

Concepts of Endurance Sports
Nutritional Recovery
Health & Healing through Movement, LLC
Varick L. Olson, PhD, PT, Level 2 USA Cycling Coach

After exercise tissues have been damaged from free radicals as a result of oxidation and glycogen stores depleted. It is now well established* that the first 30 to 60 minutes after exercise is the optimum time for glycogen replacement and consuming of antioxidants to arrest tissue damage.

A very good low cost and nutritional recovery drink:

• 2 cups skim milk
• 1 large banana
• 1 packet of Carnation Instant Breakfast.

Mix well in a blender. Enjoy as you get electrolytes, antioxidants, trace minerals, protein, carbohydrates and fluids. Follow your “smoothie” with a water chaser. The very best fluid replacement is WATER.

Use this recipe to recover and be prepared for tomorrows training.

*Exercise and Fluid Replacement; American College of Sports Medicine Position Stand. Medicine and Science in Sports & Exercise 39: 377-390, 2007.