Getting in the Kitchen


It’s been a while since I’ve written publicly to you all. So, I’ve decided to start in the kitchen. It’s a place I truly love to be, because I feel confident there.  I also love feeding people and getting them more in touch with their tastebuds and experiencing new foods and flavors.  Fall time is really wonderful because of all the squash, pumpkins, pears, apples and persimmon and I used a couple of them in today’s recipe.  The recipes below are simple, just make sure you prep the squash/pumpkin ahead of time so it’s ready to put in the food processor.  I prepped my squash the day before, then made both dips the next morning (as 1 can of beans will take care of both dips).  The portions aren’t large, so feel free to double or triple. Today I’m sharing with you two basic bean dips- even the kids can help! The first you will find to be sweat and super light, the second is a bit more hearty. Enjoy.



Roasted Butternut Squash and Red Pepper Dip

What you will need:

1 cup roasted butternut squash- chopped and peeled (can be made ahead of time)

1/3 Red bell pepper- roasted and skin removed

1 cup white beans- drained and rinsed

Olive oil- enough for desired texture

3-5 leaves fresh sage + a few for garnish

Dash of garlic powder

Juice of 1/4 lemon

Dash of crushed red peppers

Salt to taste

Food processor

Brown paper bag

What to do:

1. Prep squash.  This can be done a day ahead. If using whole squash- cut in half, remove seeds, drizzle with olive oil and bake at 375 until fork tender about 40min (depends on size). If using pre-cut butternut squash, place on baking sheet lined with tin foil, drizzle with olive oil and roast at 375 for 20-25min, mixing halfway, until fork tender.

2. Prep bell pepper. If using canned, you’re ready. If using fresh, turn on gas burner to medium/high heat. Using tongs set pepper directly on flame and char and rotate until all sides are black. Place in paper bag and seal up and set aside.  Lets sit at least 15 min to cool. When cool, rinse pepper under cold water to remove black “skin”, So all you are left with is slimy red pepper.  Chop up 1/3 to 1/2 bell pepper.

3. In a food processor puree butternut squash, then add in beans, chopped red bell pepper and add in olive oil slowly. Next add in spices and lemon and more olive oil until desired texture is reached.

4. Serve with carrots, cucumber, plantain chips or whatever you want to dip.


Pumpkin White Bean Hummus

What you will need:

1 cup roasted pumpkin- I used fresh and roasted- you could use canned- it will be smoother and more moist.

1 cup white beans – drained and rinsed

1/4 tsp nutmeg

1/4 tsp cloves

1/2 tsp cumin

dash of garlic powder

dash of chili powder

Juice of 1/4 lemon

Olive oil until desired constancy is reached

What to do:

1. Prep Pumpkin: if using fresh, Trader Joe’s sells pre cut, pre skinned pumpkin. USE it. Preheat oven to 375 and line a baking sheet with foil. Toss pumping with olive oil and salt and spread onto sheet. Bake 20-30min until fork tender, tossing halfway through. Set aside and let cool when done. This can be done day ahead or use leftover pumpkin.

2. In a food processor combine pumpkin and beans and pulse until smooth. Add in olive oil, seasonings and spices and continue to blend. Add more oil until desired consitencey is reached. Salt to taste.

3. Serve with carrots, cucumbers, plantain chips, pita or whatever you like! 




Thursday’s Workout

For time:
5 rounds of 5 strict pullups & 10 pushups
1 Mi Run – perform 50 squats @ halfway point (~Princeton & Arizona)
2 K Row
1 Mi Run – perform 50 squats @ halfway point (~Princeton & Arizona)
5 rounds of 5 strict pullups & 10 pushups
**45 min cap**

**See 5/20/14**


And Coming Friday

A) 3 Rounds for quality and meters on the 4:00
20 T&G Deadlifts (≤45%)
Row for meters
**2min cap each round**

B) HSPU skill practice

C) 4 Rounds for quality reps on the 3:00
30sec Bench press (BW / ⅔ BW)



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