Latest General PostsGraduation Strawberries
Let's face it. Strawberries are different. They rebel against all other fruit by carrying their seeds on the outside and are not actually classified as a true berry. Strawberries are in the rose family and come packed with Vitamin C, fiber, folic acid and potassium. Like apples, strawberries come in many different varieties, but we have grown accustomed to the typical kind from California that we see in the stores. Their strawberries are generally bigger and bred to withstand transportation. Local Washington strawberries are smaller and sweeter, but much more delicate with a shorter shelf life. Interestingly, eating nitrate rich foods like strawberries before exercise can cause you to burn more calories during your workout. Strawberries are also reported to prevent muscle fatigue by increasing blood flow to muscles by 7%. Throw them into your pre-workout smoothie and your body will thank you.
Chocolate Strawberry Shortcake Cupcakes Adapted from vancouversun.com Ingredients · 1 ½ cups all-purpose flour (Or, for gluten-free, 1 ½ cups of the following mixture: 1 cup brown rice flour, 1 cup potato or tapioca starch, 1/2 cup almond meal and 1 tsp xanthan gum) · 1 cup sugar · 1/3 cup unsweetened cocoa powder · 1 tsp baking soda · ½ tsp salt · 1 cup cold coffee, water or coconut milk · ½ cup canola oil · 2 tbsp white or apple cider vinegar · 2 tsp vanilla extract Frosting (You may want to substitute Cool Whip or another healthier option) · 1 cup non-hydrogenated vegetable shortening · 3 cups powdered sugar · 1 tsp vanilla extract · 2-5 tbsp soy, almond or rice milk Garnish · 1 ½ cups hulled and sliced fresh strawberries Directions Preheat the oven to 350F. Line cupcake pans with cupcake liners (makes 14 cupcakes). In a large bowl, whisk together flour, sugar, cocoa, baking soda, and salt. In a separate bowl, whisk together coffee, oil, vinegar, and vanilla. Pour the wet mixture into the dry mixture and whisk until just combined. Do not over mix. Fill the cupcake liners about three-quarters full with batter. Bake for 16 to 18 minutes, or until a toothpick inserted in the center of the cupcake comes out clean with a few crumbs clinging to it. Cool the cupcakes completely before frosting. To make the frosting: Using a handheld or stand mixer, beat the shortening until smooth. With the mixer running on low, add powdered sugar, vanilla, and 1 tablespoon nondairy milk at a time, as needed, until frosting reaches a spreadable consistency. You may not need to use all of the nondairy milk. Beat on high for 2 more minutes until light and fluffy. Once the cupcakes are completely cooled, slice off the top 1/3 of each cupcake and slather with frosting and sliced strawberries. Place the top of the cupcake back on top and add an additional bit of frosting and sliced strawberries. Dust with powdered sugar.
There are two ways sleep deprivation can affect you: 1) Your physical representation and perception of being tired, and 2) The hormonal and metabolic changes that you can't see or feel. Feeling tired is a huge de-motivator and can impact many of your decisions, from whether or not you workout to how much willpower you have to eat healthy, while putting you at a significantly increased risk for a car accident. Even after only 6 weeks of sleep deprivation (5.5 hours/night), significant metabolic changes have been shown to occur: Blood sugar increases following meals and your overall metabolic rate decreases. These can result in altered insulin secretion by the pancreas, setting up conditions for diabetes, while also leading to weight gain and eventually heart disease and stroke. A small research study even demonstrated improvements in sprint speed when collegiate basketball players at Stanford were asked to increase their sleep to 10 hours/night. In addition, recent research from UW is showing the increased influence of your genetics on your weight when you get fewer hours of sleep. Everyone needs different amounts of sleep, but that time should lie between 7 and 9 hours (If your alarm is waking you up, you're probably not getting enough). Getting sufficient sleep every night and not just trying to make it up on weekends should be a priority for both your health and your performance as an elite athlete. Don't let sleep be negotiable. However, if you're going to bed early enough but lying awake unable to sleep, consult your athletic trainer or team physician. This is a common problem with many possible causes and solutions. But, if you have to be up late and you're looking for something to do, make some brownies. Because, once you start eating these, you won't want to stop; it's going to be a long night. As the name gives away, these do contain black beans. A lot of black beans. I even made sure when I was searching for recipes, that this was the case. They are a very fudgy brownie, and because of the beans, loaded with protein and fiber. So try not to eat too many. Black Bean Brownies Adapted from anorganicwife.com Ingredients · 4 cups black beans (2 - 15 oz cans) · ½ cup melted butter · 3 eggs · 2 tsp vanilla · 1/8 tsp salt · ½ cup cocoa powder · ½ cup sugar · 1 cup semisweet chocolate chips · 1 tsp freshly grated orange rind · ½ tsp cinnamon · 1 cup chopped walnuts or pecans (optional) Directions Preheat oven to 350 degrees F. Drain and rinse the black beans (a colander works best). Pour the black beans into a blender (or food processor) and puree for about a minute. Add the melted butter and eggs and blend until completely smooth. No one wants bits of beans in their brownies. Pour the mixture into a bowl. Add the vanilla, salt, cocoa powder, cinnamon, orange zest and sugar. Fold in the chocolate chips and walnuts if using. Transfer batter into an 8-inch square pan. Bake for 30 minutes. Test with a toothpick inserted into the center. The brownies will still be soft, but it should come out clean.
Asparagus Soup
Asparagus has come into season, and at 99 cents a pound, I recently stocked up. Considering I'd never cooked or even purchased asparagus before, even 2 pounds seemed pretty daunting. Asparagus is a surprisingly interesting vegetable. Its growth rate can be as much as 10 inches in 24 hours, making harvesting it every day during peak season necessary. Originating in Greece, asparagus produced in the United States is grown mostly in California, Michigan and Washington. Due to the body's digestion of the amino acids it contains, consuming it can cause urine to take on a certain odor. But don't let this put a damper on your asparagus enjoyment, as it is highly revered for its anti-inflammatory and anti-oxidant properties. In addition, it contains a great balance of nutrients with high levels of folic acid (most out of any vegetable) and is full of fiber, potassium, Vitamins B6, A and C, and thiamin. Store it upright in 2 inches of cold water or wrap the ends in a damp towel to maintain freshness as it can spoil quickly. Try to use within 48 hours. Asparagus is typically roasted or steamed and used as side dish, but it takes center stage in this creamy soup. The ingredients are all blended together at the end, giving it a smooth texture (for all of you wondering what chunks of asparagus in your soup would be like). Be careful to salt to taste as under-salting will result in a very bland flavor. Asparagus Soup Adapted from Simply in Season Ingredients · 1 pound asparagus, cleaned, with hard ends removed · 4 cups water or broth (chicken or vegetable), divided · 1 medium potato (peeled and chopped) · 1 small onion (chopped) · 1 stalk celery (chopped) · 1 cup dry milk powder · 2 tbsp flour · Salt and pepper to taste · ½ cup plain yogurt (optional) Directions Cut the tip ends off the asparagus and set aside. Blanch the spears in boiling water until slightly tender, about 3-5 minutes. Drain, and reserve some of the water if not using all broth. Chop the spears. Return spears to the pot and add in 2 cups water/broth, potato, onion and celery. Cook until spears are soft, about 15-20 minutes. Remove from heat and puree in a blender until smooth. (Can attempt to puree with an immersion blender but difficult to do with the asparagus.) Return to the heat. In a separate bowl, whisk together the remainder 2 cups of broth/water, milk powder, flour and salt and pepper. Add to the soup and cook over medium heat, stirring constantly until mixture thickens slightly. Add more salt and pepper to taste. If using yogurt, drain it through a fine mesh strainer or cheesecloth. To serve, spoon a bit of yogurt into a bowl and pour soup over top of it. Garnish with asparagus tips. Serves 4.
I finally finished my book on The Black Hole War. Thank God. That's not to say it wasn't interesting, just intellectually demanding. I was holding my own up until the end when the string theory started. Perhaps it's analogous to thinking I'm doing well with my running until I go try to workout with the cross country team. Reality check. I enjoyed the 5 and 0 start to the softball season and sunshine down in Tempe this past weekend. I also had time to get re-acquainted with my little friend Vitamin D. Unfortunately, the only vegan source of Vitamin D is UV-irradiated mushrooms and yeast. Yummy. However, dietary sources (fortified milk and cereal, fatty fish, eggs, etc) are only a very small part of your body's Vitamin D supply. The Seattle sunshine needs to provide the vast majority through 10-15 minutes of exposure on your arms and legs twice a week. This quiche contains milk and eggs to help bring in some Vitamin D as well as calcium. By using phyllo dough for the crust, you can enjoy the filling without a large amount of crust. I had never worked with phyllo dough before and was somewhat surprised that it resembles sheets of paper and is quite finicky. One note about phyllo dough: This is found in the freezer section of the grocery store. Read the package for defrosting instructions far in advance from when you plan to start cooking your quiche as defrosting can take at least 2 hours. You will likely also have leftover blue cheese, phyllo dough and sage after making this recipe, so it may be a good idea to have other uses planned for these ingredients so they do not go to waste, or just double this recipe. Roasted Butternut Squash Quiche with Caramelized Onions, Gorgonzola and Sage Adapted from Closetcooking.com Ingredients · ¼ cup + 2 tbsp olive oil, divided · 2 cups onions, sliced (about 2 medium) · Water, as needed · 2 cups butternut squash (probably less than 1 small squash), peeled and cut into bite size pieces · Salt and Pepper to taste · 8 sheets phyllo dough, thawed according to package directions · 4 eggs, lightly beaten · 1 cup half and half (or ½ cup milk and ½ cup heavy cream, or 1 cup heavy cream) · 2 ounces gorgonzola or other blue cheese, crumbled · 1 tbsp sage, thinly sliced Directions Preheat oven to 350F. Heat 1 tbsp of the oil in a pan over medium heat. Add the sliced onions and sauté until tender, about 10-15 minutes.
Prepare the crust by greasing a 9-inch pie pan or spring form pan (pour a little olive oil on a paper towel and wipe down inside of pan), and then brushing a sheet of phyllo dough with olive oil. Place the sheet in the pan with the edges hanging over the pan. Repeat with the remaining sheets of dough, overlapping as you go to cover the entire pan. Some of your sheets are likely to rip. This is okay as long as they are layered. If you will have extra sheets, discard the ripped ones.
The 3 day course I attended discussed the New Trends in the Prevention of Running Injuries. It's not that everything I knew about preventing and treating running injuries was wrong, it's just that 90% of it might be. Where do I go from here? I contemplate the information. I discuss it. I learn from it. And I apply it. And then I go eat my cookies. Because, despite the beans, these are pretty good. Yes beans. In a cookie. The batter smells like white beans when you're mixing it. Slightly disgusting. But push through this and you will be rewarded. The beans provide a great source of fiber and protein while adding some density to the cookie, without the beanie aftertaste. Mostly, the anise flavor comes out in this cookie. Star Anise is a star-shaped spice that tastes like liquorice and originates from China and Japan. Imagine a very subtle black liquorice flavor being added to your food. You can use this to flavor drinks and candies, but it can also add an extra dimension to chicken by applying it as part of a rub or putting the whole star anise in a pot of blueberry jam while it cooks, removing it afterwards. The original recipe called for aniseed, which I thought was the same thing as Star Anise. Apparently, the two are similar with a slightly different flavor. Aniseed has been used medicinally to treat menstrual cramps and head lice.
Marathon Cookies Adapted from 101cookbooks.com Ingredients · 2 cups rolled oats (not instant) · 1 cup whole wheat pastry flour · 1 tbsp aniseed (or star anise), ground · 1 tbsp baking powder · 1 tsp baking soda · Zest of one lemon · ½ tsp fine grain sea salt · 1 15oz can white kidney, great northern, or navy beans, rinsed and drained · ¼ cup olive oil · 1 cup natural can sugar (or brown sugar) · 1 large egg · 1 tsp vanilla extract · 1/3 cup chopped dates · 1/3 cup sesame seeds Directions Preheat oven to 350F with rack in the top third. Prepare a cookie sheet by lining it with parchment paper. Place oats in a food processor or blender and pulse until they resemble course flour. Put them into a large bowl and combine with the flour, aniseed, baking powder, baking soda, lemon zest and salt.
In a small bowl, measure out the sesame seeds. Use an ice cream scoop to form the dough into balls. (Everyone enjoys a giant cookie from time to time, so feel free to be adventurous with the size. The baking time will increase with the size of your cookies, so be sure that whatever size you make them, they're all the same size so they cook evenly.)
This ravioli is a tasty but quick and simple dish, making it perfect for a weekday dinner. It creates a great medium through which to consume a large amount of spinach without feeling like you're eating a salad. While making pesto sounds difficult and extravagant, it's actually easier than a basic marinara sauce; throw the ingredients into the food processor and you're done! Spinach contains large amounts of Vitamins A, C, E and K, in addition to being high in magnesium, folate, manganese, iron, calcium, potassium, zinc, and surprisingly, omega-3 fatty acids. While buying bunches of spinach may be cheaper, pre-packaged baby spinach is incredibly convenient and much more likely to encourage you to consume it. When you see it on sale, buy some and put it to good use. Tomatoes: Vegetable or fruit? Because of the way a tomato grows (It holds the seeds of the plant), it is technically a fruit. However, in cooking, fruits are generally used for their sweetness. Because the tomato has savory properties, it is typically viewed as vegetable. Your tomatoes come pre-packaged with healthy doses of lycopene, potassium, and Vitamins A, C and E. By combining tomatoes with oil (such as in this pesto), you significantly increase the amount of lycopene that your body absorbs from the tomato. Lycopene has been well studied and shown to decrease the risk of certain cancers and heart disease. Your choice of ravioli will have an impact on the protein content of your meal. Goat cheese ravioli is recommended as it pairs well with the sundried tomatoes. However, meat ravioli will increase the protein content and make this a great weekday meal for workout recovery. As an aside, if you haven't already tried butternut squash ravioli, you must do so. Now. Red Pesto Ravioli Adapted from 101cookbooks.com Ingredients · 1 pound fresh cheese (or other) raviolis · 12 plump chewy sundried tomatoes (about 12), not packed in oil · 2 medium cloves garlic · A couple of large pinches of red pepper flakes · 1/3 cup extra virgin olive oil · 1 tsp fresh thyme (use 1/3 tsp if you use dried) · 1/8 tsp salt · ¼ cup walnuts or pine nuts, lightly toasted* · 3+ handfuls of baby spinach tossed with about 1 tbsp olive oil and a big pinch of salt (oil and salt are optional, as I felt they were unnecessary due to the oil already in the pesto) · 2/3 cup oven roasted cherry tomatoes (optional)** · Crumbled goat cheese (This can be pricey, and may not be necessary with the cheese already in the ravioli. If you have some parmesan hanging around already, it would make a good substitute.) *To toast walnuts: Heat a pan over medium-high heat. Toast walnuts, stirring frequently, for 5-10 minutes, until lightly browned and fragrant. **To roast cherry tomatoes: Heat oven to 350F. Cut tomatoes in half and arrange in a large oven-proof baking dish. Mix together a big splash of olive oil, a spoonful of brown sugar, and a few pinches of salt. Pour over the tomatoes. Toss to coat and arrange cut-side up. Bake for about 45 minutes or until they are shrunken and sweet. Directions Cook ravioli according to package directions. Reserve about one cup of the cooking liquid.
Place spinach on a large plate and top with ravioli, roasted cherry tomatoes and goat cheese. Serves 2-4 -Sir Rannulph Fiennes
The spinach in this casserole delivers lots of antioxidants as well as Vitamins A, C, E and K. However, it doesn't stop there as it also contains high levels of iron, folate and calcium. The list of nutrients in spinach so huge, I'm not even going to name them all. It's with good reason that this is called a Super food. Butternut squash is packed with Vitamins A and C as well as fiber. It also contains some iron and calcium. The cheese in this recipe substantially increases the calcium. Pumpkin seeds are high in manganese (protects against infections), tryptophan, glutamate (decreases stress and anxiety), magnesium, phosphorous, copper, protein, zinc and iron. If you're asking yourself how all this calcium interacts to affect the iron absorption, you may be asking too many questions rather than just enjoying this tasty dish. Butternut Squash Casserole Adapted from eatmedelicous.com who adapted in from Ezra Pound Cake who adapted it from The Lee Bros. Southern Cookbook This recipe was lacking a source of protein (aside from the pumpkin seeds), so I put on my thinking cap to figure out what would mix in well with the squash. While I decided on Morningstar Farms Soy Sausages (or as we like to call them, soysages) and chicken sausage, I'd probably recommend leaving the chicken sausage out next time. Other options you could try are shredded chicken (possibly from a pre-cooked roasted chicken), ground meat (turkey, beef, etc), or tempeh (cut small). If you do use raw meat, make sure that you fully cook or brown it prior to adding it to the casserole. I'm still wrestling with whether or not tofu would work in this recipe, so if you feel adventurous, try adding either extra firm tofu, crumbled and lightly browned before you mix it in, or silken tofu mixed into the pot as the same time as the squash. Ingredients · 3 ½ pounds butternut squash, peeled and cut into ¾ inch pieces (about 6 cups) · 2 tbsp unsalted butter, plus more for the pan · 1 tbsp extra-virgin olive oil · 2 large yellow onions, trimmed, peeled and chopped (about 3 cups) · 1 cup milk · 2 large eggs, beaten · 1 tsp dried thyme · 1 cup whole wheat bread crumbs · ½ tsp salt · ½ tsp freshly ground black pepper · ¼ cup pumpkin seeds or pecans, toasted · 2 cups coarsely grated cheddar cheese, about 6 ounces · 1 bunch of spinach, washed (add to the same water as the squash during the last minute of boiling) · 6 (1 package) Morningstar Farms Soy Sausages (bring to about room temperature and cut into really small pieces) Directions Preheat oven to 375F. Wash spinach in sink and remove stems if you haven't already done so.
Diverting from the typical barrage of holiday baking treats, I ventured forth with marshmallows, lentil cookies, and then the more tame gingerbread cookies. I procrastinated on making marshmallows for maybe 2 years, as they seemed to intimidate me. How was something I made supposed to turn into marshmallow? But somehow it does, and quite easily. It was like food science. And when I followed up my marshmallow creations by reading my book on black holes, I started thinking, 'Who makes marshmallows and then reads about quantum mechanics?' Strangely, if I wasn't an athletic trainer, I'd probably be a cook/baker or a theoretical physicist. There's food for thought.
Except for trying to get friends and family to buy into the idea that lentil cookies actually taste good, my holidays were fairly tame. I did manage to get out skiing to Cypress and Stevens Pass to further enhance my snow bunny status, as well as hike Lake 22. The Lake 22 trail takes you up to a lake (makes sense), with mountains surrounding it.
However, what it's known for are its avalanches. While this isn't the best time of the year for them (spring), if you take a walk around the lake, carefully listen for the cracking sound of an avalanche, and then search around to see if you can find it. Seeing and hearing avalanches in person (at a safe distance), is something to experience.
Lentils are incredibly high in protein and thus serve as a staple of vegetarian diets. Each serving packs a hefty 26 grams of protein as well as fiber, folate, Vitamin B1 and iron. Canada exports the most lentils of any country in the world, and in particular, the province of Saskatchewan. In fact, I have relatives who are lentil farmers in Saskatchewan! Here in the United States, the Palouse actually accounts for the greatest lentil production.
MarshmallowsAdapted from Alton Brown To answer your first question: "Yes, you can make these at home!" And by "you" I actually mean you, not just me. They're even easier than making muffins. If you can read a thermometer and follow basic directions, you can make marshmallows. And while they have absolutely no nutritional value whatsoever (yeah sugar!), they are easily customizable depending on your desired flavor. Ingredients
DirectionsPlace the gelatin into the bowl of a stand mixer along with ½ cup of the water. Have the whisk attachment ready. In a small saucepan combine the remaining ½ cup water, granulated sugar, corn syrup, and salt. Place over medium high heat, cover and allow to cook for 3 to 4 minutes.
Uncover, clip a candy thermometer onto the side of the pan and continue to cook until the mixture reaches 240 degrees F, approximately 7 to 8 minutes (do not stir). Once the mixture reaches this temperature, immediately remove from the heat.
Turn the mixer on low speed and, while running, slowly pour the sugar syrup down the side of the bowl into the gelatin mixture. Once you have added all of the syrup, increase the speed to high.
Continue to whip until the mixture becomes very thick and is lukewarm (feel the bowl), approximately 12 to 15 minutes.
Add the vanilla extract during the last minute of whipping. While the mixture is whipping, prepare the pan as follows. Combine the powdered sugar and cornstarch in a small bowl. Lightly spray a 9 by 13 inch metal baking pan with nonstick cooking spray. Add the sugar and cornstarch mixture and move around to completely coat the bottom and sides of the pan (if you're like me, you will make quite a mess). Return the remaining mixture to the bowl for later use.
When ready, pour the mixture into the prepared pan, using a lightly oiled spatula for spreading evenly into the pan. Dust the top with enough of the remaining sugar and cornstarch mixture to lightly cover. Reserve the rest for later. Allow the marshmallows to sit uncovered for at least 4 hours but preferably overnight.
Turn the marshmallows out onto a cutting board and cut into 1-inch (or larger if desired) squares using a pizza wheel dusted with the powdered sugar mixture. Once cut, lightly dust all sides of each marshmallow with the remaining mixture, using additional if necessary. Store in an airtight container for up to 3 weeks.
For Peppermint Marshmallows Substitute ¾ tsp peppermint extract for the vanilla extract. Can also add 4-5 drops of red food coloring after spreading marshmallow into pan. Use a toothpick to swirl it into the marshmallows.
For Strawberry Marshmallows Add ½ cup strawberry puree (Cook fresh or frozen strawberries in a saucepan until broken down and thickened and puree in a blender, food processor or magic bullet. Return to room temperature before using.) to marshmallow during the last 2 minutes of beating. Do not add the vanilla.
Lentil CookiesAdapted from Alton Brown Lentils need a more exciting name. I think it's the boring word that's holding these back from shining in the majority of people's diets. They're not only cheap, but packed with protein, easy to cook, and highly versatile. The lentils in these cookies are cooked and pureed, so you would never know they're in there. However, it gives a tasty treat an extra protein punch and would make a good post workout snack. After having success with these, I'm now searching for further mediums in which to sneak them into foods. I've discovered that the best way to get people to try my "creations" is to detail the ingredients after they've tasted them. Ingredients
Cook's Note: If desired, a quarter of the whole-wheat flour can be substituted with lentil flour for a denser, stronger flavored cookie. DirectionsPreheat oven to 375 F. In a medium bowl, combine the flour, baking powder, salt, cinnamon, and allspice. In the bowl of a stand-mixer with a whisk attachment, cream together the sugar and butter on medium speed. LC 3 Add the egg and mix until just incorporated. Add the vanilla and lentil puree and mix until combined. Add the flour mixture and blend on low speed until just combined.
Remove the bowl from the mixer and stir in the oats, dried fruit and coconut.
Bake for 15 to 17 minutes.
Lentil Puree:
In a small pot over medium heat, combine the lentils and the water. Bring to a simmer, cover, and simmer for 30 to 40 minutes, or until lentils are tender. Remove from the heat and puree. If using immediately, let cool. The puree can be stored n the refrigerator for 3 to 4 days or in the freezer for 2 to 3 months.
Gingerbread CookiesFrom 101cookbooks.com I made these to give out for the UW Women's Cross Country before their trip to Nationals. Somehow, I managed to lose this recipe between the car and the grocery store. Luckily I had already made the dough (but not baked it), but still was searching for a good icing recipe while I was in the store. Fatigue took hold and I have to admit that I bought the icing. It pains me to say that. And while I think I can hold my own in the kitchen, a cookie decorator I am not. These are alternate gingerbread and icing recipes that I found and look even better than the ones I used. Ingredients· 4 cups white whole wheat flour · ¾ tsp baking soda · 1 tsp salt · 4 tsp ground ginger · 1 tsp ground cloves · 1 tbsp ground cinnamon · ½ tsp finely ground black pepper · 11 tbsp unsalted butter, room temperature · 2/3 cup dark natural cane sugar (i.e. muscavado), or alternately use a dark brown sugar, packed · 3 large eggs · 2/3 cup unsulfured molasses (blackstrap) DirectionsIn a medium bowl, sift together flour, baking soda, salt and spices. Set aside. Roll the dough out onto a lightly floured countertop roughly 1/8-inch thick and cut into gingerbread men (or other desired shapes). Transfer to baking sheets and bake for 7-10 minutes (will depend on the size of your cookies. Makes about 3 dozen four-inch gingerbread men. Royal Icing From Joyofbaking.com Visit the Joy of Baking website for a great explanation of royal icing. There are some techniques for making it and getting the right consistency. Or you could be like me and just buy it pre-made. There are 2 ways to make it: With egg whites or meringue powder. While meringue powder is harder to locate, some people favor it due to the risks associated with using raw eggs. Here is the recipe if you use egg whites. Visit the website for the meringue version. Ingredients
Directions In the bowl of an electric mixer, beat the egg whites with the lemon juice until combined. Add the sifted powdered sugar and beat on low speed until combined and smooth. (The right consistency to cover or "flood" sugar cookies is when you lift the beater, the ribbon of icing that falls back into the bowl remains on the surface for a few seconds before disappearing. Another test is to take a cookie and place a small amount of icing in the center of the cookie. Using a small knife, push the icing to the edge of the cookie. If the icing runs off the edge, thicken the icing by adding a little more powdered sugar. Conversely, if the icing is too thick, add a little water.) The icing needs to be used immediately or transferred to an airtight container as royal icing hardens when exposed to air. Cover with plastic wrap when not in use. To make icing that is thicker and is good for creating the border of the cookie, one egg white and 2 cups of powdered sugar are used. See the Joy of Baking site for further directions.
My TV has stopped working. Well, sort of. When you try to turn it on, instead of changing from red to green, the light just blinks green. Then there's nothing you can do but wait for it to go back to red, and then the faster you can push the "on" button, the more likely you are to be able to get it to actually turn on. Or else it just blinks. Again. And again. I call it the blinky. So I go home after work and stare at the blinky, hoping it will turn to red. It's sad. I know. But you'd stare at the blinky too. You know you would.
And then there was Whistler. Because we beat the prime tourist season, we seemed to have most of the mountain to ourselves. No lines. No waits. Just snow and more unbelievable sites. After maybe 14 years of being away from skiing, it only took a few hours for me to feel like I never left, and I discovered an enjoyment of skiing that I don't remember having when I was younger. And now we come to the gnocchi. All thanks to Metropolitan Market, who saved the day again with European cultured butter and gray salt. (If you want to make this and need some gray salt, feel free to have some of mine.) I've made this recipe twice now - or 3 times if you count the burnt butter sage mess. Yes, you heard right, we burnt the butter mixture to a blackened disgusting mess.
And I almost mixed it into the gnocci and squash anyways since we were already running late to Thanksgiving dinner. Luckily, my wonderful photographer ran out and replaced the butter and sage so everyone didn't have to pretend to make yummy noises. So there's a lesson here: Don't rush the butter. It will burn quickly. And have everything ready before you start to melt the butter. To make this recipe even more exciting, I had never seen gnocchi (even in pictures) or tasted it before. So visualizing what it was supposed to look like was interesting. Potato Gnocchi Adapted from foodnetwork.com, Michael Chiarello With store-bought gnocchi, this recipe becomes much simpler, so feel free to go that route. However, these light and fluffy gnocchi will be hard to resist. Once you go homemade gnocchi, you can't go back. Plus, if you can make a bunch at one time and freeze them, they cook quickly in boiling water. You will need a box grater or potato ricer for this recipe as well as a fan. Ingredients Kosher salt 1 pound russet potatoes 3-4 large egg yolks ½ cup freshly grated Parmesan (I used the packaged kind) ¼ tsp freshly grated nutmeg ½ tsp gray salt ¼ tsp freshly ground black pepper 1 cup all-purpose flour, plus more for dusting board and dough Directions Preheat oven to 425F. Spread a layer of kosher salt on a baking sheet and arrange the potatoes on top (You can save this salt for later use as well). Bake until a bit overcooked, about 45-50 mins. Let sit until cool enough to handle, cut in half, and scoop out the flesh. Reserve the potato skins, if desired, for another use.
Mix in the potatoes and mix well with hands.
Sprinkle ½ cup of the flour over the potatoes and, using your knuckles, press it into the potatoes. Fold the mass over on itseld and press down again. Sprinkle on more flour, little by little, folding and pressing the dough until it just holds together, (try not to knead it).
Work any dough clinging to your fingers back into the dough. If the mixture is too dry, add another egg yolk or a little water. The dough should give under slight pressure. It will feel firm but yielding. To test if the dough is the correct consisteny, take a piece and roll it with your hands on a well-floured board into a rope ½-inch in diameter. If the dough holds together, it is ready. If not, add more flour, fold and press the dough several more times, and test again.
Keeping your work surface and the dough lightly floured, cut the dough into 4 pieces (I preferred 8 as my counter length posed an obstacle). Roll each piece into a rope about ½-inch in diameter (if you have too much flour, the dough won't roll well). Cut into ½-inch long pieces. Lightly flour the gnocchi as you cut them. You can cook these as is or form them into the classic gnocchi shape with a gnocchi board, ridged butter paddle, or the tines of a large fork turned upside down. The indentation on the gnocchi holds the sauce and helps it cook faster. As you shape the gnocchi, dust them lightly with flour and scatter them on baking sheets lined with parchment or waxed paper. Set gnocchi filled cookie sheet in front of a fan on low for ½ hours (turning gnocchi after 15 minutes).
This will help remove some of the moisture and make them lighter. If you will not cook the gnocchi until the next day or later, freeze them. (Place cookie sheets in the freezer for ½ hour and then transfer gnocchi to a large plastic bag and put back in the freezer for up to 1 month.) Or you can poach them now, drain and toss with a little olive oil, let cool, then refrigerate for several hours or overnight. To reheat, dip in hot water for 10-15 seconds, then toss with browned butter until hot (or put into following recipe). When ready to cook, bring a large pot of water to a boil and add salt. Drop in the gnocchi and cook for about 90 seconds from the time they rise to the surface (check to make sure none are sticking to the bottom). Remove the cooked gnocchi with a skimmer or slotted spoon, shake off the excess water, and serve as desired (or add to the following recipe). Browned Butter Gnocchi and Butternut Squash in a Pumpkin Pie Spiced Balsamic Reduction Adapted from Sigona's Farmers Market Ingredients 1 package gnocchi (or recipe from above) ½ of one butternut squash, peeled and cubed Extra virgin olive oil, for drizzling 4 oz European Style Unsalted Butter ½ cup toasted walnut pieces (or toasted hazelnut pieces), optional 1/3 cup sliced fresh sage leaves Kosher salt and freshly ground black pepper, to taste ½ cup Sigona's Pumpkin Pie Spiced Aged Golden Balsamic (can substitute pear, honey or other balsamic since this one is difficult to aquire) Parmigiano-Reggiano cheese, freshly grated Directions Preheat oven to 350F. Place cubed butternut squash on a rimmed baking sheet (on foil for easy cleanup), drizzle (not pour) with olive oil, sprinkle with salt and pepper and gently toss to coat evenly. Roast squash for 25-30 minutes or until tender (depends on how big your cubes are). Cook gnocchi according to package (or previous recipe) directions. Drain and set aside. Note: The walnuts or hazelnuts should already be toasted at this point, if using. Only start the next step after the squash and gnocchi have finished cooking. Place the cold butter in a medium skillet preheated over medium heat. (Slice/chop sage while butter is cooking if you have not already done so.) Do not swirl or move around. Once the butter has melted and has begun to turn brown around the edges, add the sage and salt and pepper to taste (who's going to taste the hot melted butter? Add how much you think is appropriate.). When the sage begins to give off its aroma and slightly crisps up (this takes about 30 seconds), add the nuts and cook for one minute.
Add the drained gnocchi and butternut squash. Stir gently to mix and reduce heat to medium-low to keep warm. Heat a small sauté pan over medium-high heat and add the pumpkin pie spiced balsamic.
Stir and cook to reduce the balsamic until it becomes a bit thicker, about 3 minutes. Pour over the gnocchi mixture and stir to mix. Transfer the gnocchi mixture to a platter and top with freshly grated Parmigiano-Reggiano.  My goal was to make one thing with every type of squash I
could find. Haven't quite gotten there
yet, but here are 3 of the dishes I've tried: Moroccan Butternut Soup, Quinoa
Stuffed Squash, and Pumpkin Muffins.
A couple of years ago, sweet potatoes went on sale for 19 cents/pound. So of course I bought a few. Or a lot. Or way too many. Okay, I went a little overboard and ended up making sweet potato muffins, fries, pancakes, chili, pie, soup and burritos. Luckily, I have yet to find such a significant sale on the squash, so my cooking has been somewhat controlled. I doubt I'll be able to hold off making something with delicata squash much longer though. These 3 recipes are fairly straightforward, but it is about to get interesting next week when I set out to make Browned Butter Homemade Potato Gnocchi and Butternut Squash in a Pumpkin Pie Spiced Balsamic Reduction for Thanksgiving. I've never made gnocchi before, or even tried it. So this could prove interesting. Stay tuned. Winter squash have lower water contents than summer squash and thus are more nutrient dense. They are high in carotenes which can protect against cancer, heart disease and Type 2 diabetes. They are also a very good source of vitamins B1 and C, folic acid, pantothenic acid, potassium and fiber in addition to a good source of niacin and Vitamin B6 (everynutrient.com). Look for squashes that are rich in color as it reflects higher levels of nutrients (and likely better taste as well). Moroccan Butternut Soup Adapted from Erinsfoodfiles.com Since no vegetables besides butternut squash go in this soup, it is easy to bring together, especially if you have a well-stocked spice cabinet. Just beware that the squash does need to roast in the oven for 1 hour. (This is why you should always read the entire recipe ahead of time.) Ingredients · 1 (2 pound) butternut squash (or used a combination of butternut and acorn squash) · 2 large garlic cloves, unpeeled · Cooking spray · 1 tsp curry powder · ½ tsp ground cumin · ¼ tsp ground coriander · 1/8 tsp ground red pepper · 2 ½ cups fat-free, low sodium chicken or vegetable broth, divided · ½ cup milk · ¼ tsp salt · 5 tbsp reduced-fat sour cream (optional) · Fresh chopped cilantro (optional) · Handful toasted pumpkin seeds (optional) Directions Preheat oven to 375 degrees F. Pierce squash several times with a sharp knife. Microwave on high for 1 minute. Cut squash in half lengthwise and remove seeds and membranes with a spoon. Place butternut squash, cut sides down and garlic cloves in a 13x9" baking dish coated with cooking spray (could also use a rimmed baking pan, cover and place squash on aluminum foil for easier cleanup). Pierce squash multiple times with a fork. Bake for 1 hour or until squash is very tender. While squash bakes, place curry powder and next 3 ingredients in a small nonstick skillet over medium heat. Toast for 1 minute or until fragrant. Set aside. 
Peel cooked squash (it's hot!), and place in a food processor (or blender). Remove and discard skins from garlic and add to food processor. Add 1 ½ cups chicken broth and process until smooth. Transfer squash mixture to a large saucepan. Stir in remaining 1 cup broth, milk, salt (to taste), and toasted spices. Cook over low heat for 2 minutes or until thoroughly heated, stirring frequently. Ladle soup into bowls. Top with sour cream, cilantro and pumpkin seeds if desired. 
Quinoa Stuffed Squash Adapted from Cooking Light Magazine A picture is worth a thousand words, except when it's misleading. I got this recipe out of a Cooking Light magazine. However, the finished squash product must have been under huge magnification with excessive amounts of cheese than the recipe actually called for. Here are a couple pictures of the picture in Cooking Light Magazine, November 2011 issue (pictures of my creation were not available when this blog went to press but will be posted in the next post): 
One pound golden nugget squashes are supposed to be roasted, stuffed and baked in this recipe. Have you ever seen a 1 pound squash? That's really small. They looked like mini pumpkins. So I stood at Metropolitan Market (only place I found them), staring at these baby squashes wondering how in the world any stuffing was supposed to fit in them. I ended up opting for 2 - two pound squashes instead of 4 - one pound ones. What direction you decide to go is up to you. The filling for the squashes is very flavorful, and to save money, time and energy, you could even skip the squash all together and just eat the filling by itself. However, if you want to impress a certain special someone, I would go with the squash. (Interestingly, there are quite a few things you can cook inside a pumpkin or squash - including oatmeal. I'm trying to find time to make Pumpkin Lasagna - layered and cooked inside a sugar pumpkin.) The squash can be cooked and the filling made up to 2 days ahead and stored separately in the refrigerator. Then assemble and bake right before serving. Ingredients · 4 (1 pound) golden nugget squashes · Cooking spray · 2 (4 ounce) links hot turkey Italian sausage, casings removed (or other sausage or meat-free substitute) · ½ cup finely chopped carrot · ½ cup finely chopped onion · 2 garlic cloves, minced · ½ cup water · 2 cups cooked quinoa (about 1 cup uncooked) · 2 tbsp chopped fresh parsley · ½ tsp chopped fresh thyme · ¼ tsp kosher salt · ¼ tsp black pepper · ¾ cup (3 ounces) shredded 2% reduced-fat Monterey Jack cheese, divided Directions Cut the top quarter off each squash; reserve tops (besides decoration purposes, I'm not sure what purpose this serves). Discard seeds. Arrange squashes, cut sides down, in 2 (11x7") baking dishes. Fill each dish with 1" of water; microwave on high for 15 minutes. Remove dish; repeat with remaining dish. Cool. (My microwave was not big enough to do this. I baked them all together in the oven at 350 deg F on a baking sheet, cut sides down until they were soft. Maybe 30 minutes.) While these are cooking, cook your quinoa if you haven't already done so. Preheat oven to 350 deg F (if you microwaved your squash). Heat a large skillet over medium-high heat. Coat the pan with Pam. Add the sausage and sauté for 5 minutes or until browned, stirring to crumble (crumbling will prove to be difficult if you failed to remove the casing as I did). Remove the sausage with a slotted spoon and set aside. Add the carrot, onion, and garlic to drippings in the pan. Sauté for 2 minutes, stirring frequently. Stir in ½ cup water and bring to a boil. Reduce heat to medium, cover and cook 8 minutes or until carrot is tender. Combine sausage, carrot mixture, quinoa, parsley, thyme, salt and pepper. Stir in ½ cup of the cheese. Stuff about 1 cup quinoa in each squash and top with 1 tbsp cheese each. (Please refer to the picture from the magazine if to compare how much cheese their squash has on top with the 1 tbsp you are instructed to use.) Arrange stuffed squashes in a broiler-safe baking dish and place tops in the dish (if you wish to keep them). Bake at 350 degrees F for 20 minutes or until thoroughly heated. Remove from oven. Preheat broiler to high. Broil squashes for 4 minutes or until cheese is golden. (Do not get distracted! Cheese will burn. See picture on next blog post.) Pumpkin Muffins Adapted from Ellie Krieger Healthy or relatively healthy, the choice is yours. But they will be tasty. Ingredients · 1 cup all purpose flour (or make whole wheat) · 1 cup whole wheat flour · 1 tsp baking soda · ½ tsp salt · 1 tsp cinnamon · ½ tsp ginger · ¼ tsp ground cloves · 1/8 tsp nutmeg · ¾ packed dark brown sugar · 3 tbsp molasses · ¼ cup canola oil (or use 3/8 cup ground flaxseed and 1/8 cup applesauce) · 2 large eggs (or egg substitute, or egg whites) · 1 cup canned pumpkin ( I spent 20 minutes in the store looking for this...) · 1 tsp vanilla extract · ¾ cup "homemade buttermilk" (1 tbsp vinegar + milk to make ¾ cup, let sit 10 minutes)
Directions Preheat oven to 400 degrees F. Lightly spray a 12 cup muffin pan with Pam. (If you're using muffin papers and not using the oil in the recipe, spray the muffin papers with Pam as the muffins will be difficult to remove from them if you don't.) In a medium bowl, whisk together the flours, baking soda, salt, cinnamon, ginger, cloves and nutmeg. In a large bowl, whisk the sugar, molasses, oil (or flaxseed and applesauce), and eggs until combined. Whisk in the pumpkin and vanilla. Whisk in the flour mixture in 2 batches, alternating with the buttermilk. Whisk only till combined. Do not over mix (Very important as it will lead to tough and dense muffins that will not rise as much. Some lumps are even ok. Keep this in mind for pancakes and quick breads too - e.g. banana bread). Pour the batter into the prepared muffin pan. Bake for 20 minutes or until a toothpick or knife inserted into center comes out clean (muffin should also bounce back when pressed). Let muffins cool in the pan on a wire rack for 15 minutes. Remove the muffins from the pan, turn upside down, and cool completely on the rack.
2011 XC West Regional Champions!
It's hard not to eat breakfast when it tastes this good. It might even be good enough to get you out of bed in the morning. Well, maybe not that good. And after breakfast day number one, it may not make it to breakfast day number two as it becomes snack numbers 1, 2, 3, 4 and 5. I'm not saying you should eat it with a spoon, but I won't judge you if you do. I set out to create a tasty combination of nutritionally-packed foods that would go well with steel cut oats soaked in almond milk. One cup of almond milk provides 45% of your daily calcium, compared to 25% for regular milk (Try to find it on sale. A good price is $2 for ½ gallon.) and it lasts in the fridge for a long time. Cinnamon helps regulate blood sugar levels, wheat germ and oats provide filling fiber, flax seed throws in those awesome Omega 3's, a banana gives you a potassium hit, and cocoa nibs are full of iron (which you shouldn't technically eat with calcium, but oh well). Steel Cut Oats with Homemade Almond Butter Typically, when we think of preparing steel cut oats, it involves boiling them in water on the stove for 30 minutes or so (and in my case, typically burning them as well). Few people have time to do this on a daily basis (although you could make a large batch and freeze into portion sizes), and I far prefer the soaking method. It's not only easier, but it's also possible to do in your dorm room as long as you have a fridge. They resemble something like a muesli when it's all said and done. Below are the ingredients that I throw in mine. Feel free to mix and match fruit (dried and fresh), nuts and flavors. (And while I measure the steel cut oats and milk, I just throw in a spoonful of everything else pretty much.) Ingredients 1/3 cup steel cut oats 2/3-1 cup almond milk (or other milk) 1 tsp wheat germ 1 tsp ground flax seed ½ tsp cinnamon 1 tbsp cocoa nibs ½-1 banana Heaping spoonful of almond butter (or peanut butter), recipe to follow Directions: Stir together oats and milk. Put in fridge overnight. When ready to consume, remove from fridge and mix in remaining ingredients, except for almond butter. Add spoonful of almond butter on top, but don't mix in as it will dissolve into the milk and lose its flavor. Homemade Almond Butter After making this, you'll wonder how you lived without it for your entire life. Make no mistake, the store bought variety cannot compare. So if you're a little hesitant because you've tried those before, don't let that dissuade you. After making this, peanut butter may topple from the throne of buttery goodness. This recipe does call for the use of a food processor. I decided I didn't need one of those as I had a Magic Bullet (My dad will be so happy I finally used my birthday gift!). It was supposed to take 15 minutes in the food processor. Let's just say that 3 hours later, my Magic Bullet was a little warm and losing some of its magic. I had my doubts along the way, but it did (eventually) get the job done. Roasted Maple Cinnamon Almond Butter Adapted from Edibleperspective.com(there are a lot of other great nut butter recipes on this blog) Ingredients 1 cup almonds 2 ½ tbsp maple syrup (the real kind) ¼ tsp salt ½ tsp cinnamon ½ tbsp oil (optional) Directions Preheat oven to 325 deg F. Line a pan with parchment paper (not wax or aluminum foil) for easier cleanup. Pour the almonds onto the pan and drizzle over maple syrup. Mix well.
Roast for about 15 minutes, stirring 3 times. Do not become preoccupied with other things during this time. They need to be monitored so they don't burn.
Let cool for 5 minutes. (Do not cool completely) Put in the food processor (or magic bullet, but not advised), and process until buttery - about 15 minutes. You will need to scrape down the bowl regularly.
Add the salt and cinnamon and process again until smooth. Should have a buttery consistency.
Pumpkin Spiced Almond Butter Adapted from edibleperspective.com Ingredients 2 cups almonds 3 tbsp maple syrup, divided 1 ½ tbsp molasses, divided 2 tsp cinnamon ¼ tsp ginger 1/8 tsp nutmeg ½ tsp salt 1 ½ tbsp canola oil Directions Preheat oven to 300 deg F. Spread the almonds onto the parchment on a baking sheet. Mix well with 2 tbsp maple syrup and 1 tbsp molasses. Roast for 30 minutes, stirring once every 10 minutes. Remove from oven and let cool for about 30 minutes. Place almond mixture in food processor and process for about 15 minutes, or until it takes on a buttery consistency. (Past the stage where a large ball of dough forms.) Add ½ tbsp molasses, 1 tbsp maple syrup, 1 ½ tbsp oil, all the spices, and salt. Process again until buttery consistency reached again, about 5-8 minutes. (Add a little more oil if you want it smoother.) From the recent cross country trip to Wisconsin!
This is supposed to be a food blog. Oh well. There's a recipe below. I made it. It's good. I'm the type of person who actually likes working out. I do it mostly because I feel like it gives me more than I give it. So, in effect, it seems to have become a part of who I am. But what do you do when you lose a part of who you are? When you can't just go for a run? A 30 mile bike ride at 6am on a Saturday sounds like a great way to start a weekend. But what if you're forced to start it on the couch? It seems like everyone else is out there working out, and then there's you, horizontal on the couch. Not just for one morning, but what about 5 days, or a week, or a month? Injuries have a way of forcing us to stop when we've seemingly been going at 100mph. And there we are, making a permanent indent on the couch. I don't know what it's like to be an elite athlete experiencing a long term injury. But I think I got a glimpse of it after sustaining a concussion over 5 weeks ago, and having headaches and other symptoms for over 4 weeks after the injury. I craved being "normal" again, and gratefully, I think I'm finally there. There wasn't a lot of cooking happening during that time. Fortunately, I've now cleared myself for full kitchen participation. This is far from your typical spaghetti and meatballs. Instead, we're cooking spaghetti squash, homemade marinara and turkey meatballs. Spaghetti squash isn't a highly nutritional vegetable, but it is tasty and 1/6 of the calories of regular spaghetti. It also has a decent amount of fiber at 2.2 grams per cup. Homemade marinara is one of the easiest things to make and it's leaps and bounds past what you will buy in a store. Plus, you can make tons of it at one time and freeze it in batches. Adding turkey meatballs to the squash and marinara completes the feeling of eating regular spaghetti and meatballs, but is incredibly more nutritious. I've also mixed the spaghetti squash with pesto and Morningstar Farms sausages. Very tasty. Another possibility includes mixing the squash with feta, fresh basil, olives, tomatoes and sautéed onions and garlic - my next plan. Spaghetti SquashIngredients
DirectionsPreheat oven to 400 deg F. Cut squash in half lengthwise.
Scoop out seeds and innards. Lightly brush with oil and season with salt and pepper. Place on rimmed baking sheet and into preheated oven. Roast for 1- 1 1/4 hours or until soft.
Remove from oven and let cool for a few minutes until not too hot to touch. Use fork to scrape inside of squash into spaghetti-like strands. Serve immediately.
Homemade MarinaraThis is one of those recipes where there isn't really a recipe. Start off with some basics and then add and subtract ingredients to suit your palate. IngredientsBasics:
Optional Additions:
DirectionsHeat a sauté pan with about 1 tbsp of olive oil over medium-low heat. Add the garlic and onions and cook until translucent. Be careful not to brown the garlic. (If using a carrot, add with the onion and garlic. Add other veggies after the onions are done cooking.) Pour tomatoes into pan and increase heat to bring to a boil. Reduce to a simmer. Add desired spices, salt and pepper to taste. Serve immediately or let simmer on the stove for longer. (Increasing the cooking time evaporates the water and enhances the flavor.)
Quinoa Turkey MeatballsFrom urbanmommies.comOne recommendation is to brown and cook these in batches of 5 in a pan on the stove. That takes forever. In addition, if you desire larger meatballs, baking them becomes necessary. I actually am not able to locate the recipe I used to make the meatballs (I have the excuse of being concussed at the time). But I found this one in my search, and it looks pretty good. The quinoa and spices in these make them intriguing. Ingredients
DirectionsMix the quinoa with the spices and nutritional yeast. Add the ground turkey and beaten egg and mix well (using your hands works best). Form into balls (about 20 medium).
Heat a pan with the oil over medium heat. Cook the balls for 12-15 minutes or until internal temperature is 170 degrees F (or open one up). They can also be baked at 350F for 30 minutes (browning first on the stove is best for color and outside crunchy texture).
And finally, combine everything together. Throwing some parmesan cheese on top wouldn't be a bad idea.
I could hear the waves before I could see them. Miles and miles of water crashing on the shore. 6:30am and no one else around. Shut off the music, take off the headphones, and just listen. Run, look and listen. Was I at work or on vacation? The distinction became very blurred at times (See sand castle making).
I learned 3 things this past week while in Seabrook, Washington at Cross Country camp: 1) Kite flying on the beach makes for an excellent rehab exercises: foot strengthening in the sand, change in direction, acceleration and deceleration, reaction, etc. This does depend on your kite flying skills. As I spent most of my time untangling the line and dragging the kite along the ground, there was not much long distance or lengthened exercise involved.
2) Brush your teeth right when you get up rather than waiting until after breakfast. This is because you want to wait at least 30 minutes to brush your teeth after you eat as brushing the food that is stuck between your teeth places extra stress on your gums. What does this have to do with Seabrook? Nothing. Except that I learned it while I was there. Thanks Dr. Oz. 3) Running is addictive. I ran 21 miles last week, and now I want more.
3 questions I still have to answer: 1) How much of a post-exercise recovery benefit is standing in the ocean up to your calves with waves intermittently hitting the rest of your lower body when compared at actual ice bath? 2) How long does it take to run around the world's largest spruce tree? No. Wait. Coach Metcalf already answered that one: 36 seconds. 3) If you're lost in the forest and you see a couple of men with machetes, do you ask for directions?
Who doesn't love chili? There are enough different varieties to suit anyone's needs. In addition, it becomes an easy vehicle for delivering a wide variety of healthy foods you may not otherwise find appetizing (think kale and zucchini). This recipe seems to have it all and is incredibly delicious. Feel free to make your own modifications. Of course, as usual, I have done so. Substituting ground turkey for beef is growing in popularity. It often goes on sale, so stock up and freeze directly in the package. Extra-lean is also another option versus the typical lean cut, but it does tend to be drier. While likely not noticeable in chili, turkey burgers will be more susceptible. Be sure to look for ground turkey breast meat as who knows what other things regular ground turkey may contain. Beans in this recipe offer more protein and fiber. Kale is a nutrient powerhouse (high in fiber, Vitamins A, C and K, as well as a good source of Vitamin B6, magnesium, calcium, copper, potassium, manganese, phosphorous and iron) but its difficult texture and bitterness make it a challenge. Interestingly, kale also interferes with anticoagulant drugs due to its high Vitamin K content and blocks calcium absorption. While you can have some success with the right salad recipe, throwing it in the chili allows it to blend into its surroundings, making it practically unnoticeable. And for kale, that isn't such a bad thing. This recipe can also be made in the slow cooker if you brown the turkey first, and then cook on low for 8-10 hours. Simmering for an extended period on the of time on the stove beyond the suggested 20 minutes will also enhance the flavor. Turkey Chili with Cashews and KaleAdapted from The Healthiest Meals on EarthIngredients
*my additions DirectionsIn a large pot, heat the oil over medium heat and then add the onion and garlic. Cook until translucent, about 5 minutes. Add turkey and cook until brown (will be a lot lighter than browned ground beef), about 5 to 6 minutes.
Stir in the spices and salt and cook for another 2 minutes. Add the broth (add more later if too thick) and beer, followed by the tomato paste. Finally, add the beans, tomatoes, bell pepper, zucchini/squash/potato, kale and carrot.
Bring to a simmer and then reduce heat to low (maintaining a simmer), cover, and cook for at least 20 minutes (or 2 hours), stirring occasionally.
Add the cashews and cook for 5 to 7 minutes. Finish will cilantro and lime juice. Unfortunately, there was no opportunity to take pictures of the final product. It was gone too fast. The summer adventures are coming to an end. Well, maybe just a temporary reprise. One would likely attribute this to a return to practices, busy schedules and cooler weather. However, the weather remains warm and sunny and my free time has not been completely consumed. Rather, it is football season: When all good outside things must come to an end. While I could be happy watching football games the entire day, I'll likely be cooking at least 4 different things in the process. I'm off to Seabrook, WA for cross country camp, so I spent this past Saturday watching football and making yogurt, bread, granola and vegetable soup to bring on the week-long excursion. The first 3 I could make in my sleep. However, that overconfidence almost got the best of me when I decided to start making the soup while the granola wasn't even in the oven yet. I can say that this resulted in a scene somewhat reminiscent of the Iron Chef: Things were cooking and I was trying to keep up. Thus, this vegetable soup isn't difficult, but don't try to make other things at the same time (that "constant stirring" part will get you).
This recipe is interesting for its collection of ingredients that come together amazingly well for a rich and full flavor. The chickpeas add protein and fiber as well as some substance to make this a solid meal even by itself. In addition to the vegetables, we're also throwing a couple of pears in there. They end up the consistency of potatoes with a subtle sweetness. (It took me awhile to remember what they were as I knew I hadn't added potatoes.) If you've heard of saffron, it's likely only in passing. You can find it in jars with the rest of the spices, but it hardly resembles its neighbors on the shelf. Instead, it looks like red threads and is quite pricey. In fact, it is the most expensive spice there is. (This is a good example of where the 5-second rule does not apply.) So, if you do buy it, store it in a cool dark place and it will keep at least 3 years. However, its flavor will decrease with age.
Interestingly, the red Saffron threads end up giving your dish a golden-yellow color due to the carotenoid dye it contains. Saffron is very popular for its medicinal uses as it is purported to help bring down fevers and cramps as well as calm your nerves. Outside the body, it's even used to heal bruises. So don't be alarmed by that cloud of smoke coming from my office, it's called applied knowledge. Olla Gitana (Gypsy Pot) Adapted from "The Spanish Table" by Anya von Bremezen, courtesy of the Seattle Times
Ingredients
DirectionsCombine the chickpeas, carrots and stock in a large, heavy pot and bring to a boil over medium heat. Add the pumpkin, green beans and pears and season with salt and pepper to taste. Bring to a simmer and cook uncovered until the vegetables have softened, about 15-20 minutes.
Meanwhile, heat the olive oil in a skillet over medium heat. Saute the garlic (whole), almonds, and bread until they are a golden color, stirring constantly (I got away with stirring frequently). Use a slotted spoon to remove the mixture, while trying to leave as much oil in the pan as possible. (I had no oil leftover, so I added about a tablespoon to the pan and moved forward.)
Add the onion to the oil and cook till soft, about 5 minutes. Stir in the paprika. Then mix in the tomatoes and a few tablespoons of stock. Cook until soft - about 7 minutes. Carefully stir this tomato mixture and the soaked saffron into the soup.
Keep the soup cooking until all the vegetables are soft, adding broth or water if it becomes too thick (it will thicken in the fridge as well). Meanwhile, put the garlic, almond and bread mixture into a food processor, coffee grinder or magic bullet (my dad will be so happy that I finally used my 5 month old birthday present), until finely ground.
Add this concoction to the soup along with the vinegar and stir until combined.
Taste test and add more salt, pepper and/or vinegar if necessary. Let the soup cool for about 10 minutes before serving. Feel free to garnish with mint. But let's face it, if you're eating this while sitting at home alone, there won't be any garnish adorning your soup. However, if you're cooking for several, go crazy, and impress them with your presentation and complimentary mint flavor.
McLean, Va. (Sept. 1, 2011) - On the eve of the 2011 NCAA football season, Capital One Financial Corporation (NYSE: COF) - an official NCAA Corporate Champion - today announced enhancements for the second year of its Capital One Cup to make it more inclusive of the schools, teams and student-athletes competing in all NCAA Division I championship sports. The biggest update: adding seven women's sports and six men's sports- bringing the program's total to 39 (20 women's and 19 men's) NCAA sports in the Capital One Cup, which honors the best men's and women's NCAA Division I athletics programs for their cumulative on-field performance across multiple men's and women's sports. The new women's sports are bowling, fencing, rifle, skiing, ice hockey, gymnastics and water polo. The new men's sports are water polo, fencing, rifle, skiing, gymnastics and volleyball. "In listening to our partners, Advisory Board members and the fans, we are growing the Capital One Cup in Year Two, making it even more inclusive and representative of program-wide college athletics excellence," said Capital One Chief Marketing Officer, Bill McDonald. McDonald continued, noting that in its first year, 75 men's and 64 women's programs scored points in the race for the Capital One Cup. "Now even more teams on Division I campuses can contribute to the pursuit of the premier award in college sports. More student-athletes also will have the opportunity to compete for the combined $400,000 in student-athlete scholarships that is awarded to the winning schools." Last year's Capital One Cup winning programs were the University of Florida (men) and Stanford University (women), which were both honored at the ESPY Awards in July. On Sept. 9 (Stanford versus Notre Dame in women's soccer and Stanford versus Penn State in women's volleyball) and Sept. 17 (Florida versus Tennessee in football), Capital One will present the trophy and scholarship checks to representatives of the schools. "The Capital One Cup is an excellent way to raise the profile and visibility of NCAA athletics while supporting the educational pursuits of student-athletes with the winning scholarship money," said Greg Shaheen, NCAA interim executive vice president. "In the second year of the program we're excited to see all NCAA Division I championship sports get the chance to be a part of this premier program. With the addition of the new sports, we expect and look forward to another exciting finish for the Capital One Cup." This year, the Capital One Cup again will be served by its advisory board of prominent former NCAA student-athletes and current broadcasters who embody success, integrity, leadership and a commitment to excellence. In their role, they will educate the sports community and fans about the program and help promote the positive values of college athletics. This year, the Advisory Board features the addition of three-time All-American softball player, Jennie Finch. Doug Flutie - 1984 Heisman Trophy Winner, football (Boston College) Brandi Chastain - Two Women's College Cup® Quarterfinals appearances, women's soccer (Santa Clara) Lisa Leslie - 1994 NCAA National Player of the Year, women's basketball (USC) Robin Ventura - 1988 Golden Spikes Award winner, baseball (Oklahoma State) Clark Kellogg - CBS Sports' lead college basketball analyst and 1982 Big Ten MVP (Ohio State) Rece Davis - ESPN college sports commentator (Alabama) Jennie Finch - Three-time NCAA All-American pitcher, softball (Arizona) "One of the elements I love most about the Capital One Cup is the emphasis on winning national championships," said Advisory Board member and 1984 Heisman Trophy winner Flutie. "Last year, we saw many great programs win multiple championships to fight their way to the top of the standings. The Capital One Cup is the perfect barometer for program-wide athletic excellence, and I'm proud to be a part of it." Capital One became an NCAA Corporate Champion in March 2010. For more information on the Capital One Cup, fans can go to capitalonecup.com, facebook.com/CapitalOneCup or twitter.com/capitalonecup. About Capital One Capital One Financial Corporation (www.capitalone.com) is a financial holding company whose subsidiaries, which include Capital One, N.A. and Capital One Bank (USA), N. A., had $126.1 billion in deposits and $199.8 billion in total assets outstanding as of June 30, 2011. Headquartered in McLean, Virginia, Capital One offers a broad spectrum of financial products and services to consumers, small businesses and commercial clients. Capital One, N.A. has approximately 1,000 branch locations primarily in New York, New Jersey, Texas, Louisiana, Maryland, Virginia and the District of Columbia. A Fortune 500 company, Capital One trades on the New York Stock Exchange under the symbol "COF" and is included in the S&P 100 index. Capital One, an NCAA Corporate Champion, began its affiliation with college sports with the sponsorship of the 2001 Capital One Florida Citrus Bowl (now the Capital One Bowl) and ESPN's Capital One Bowl Week. In addition, Capital One sponsors the ABC College Football Halftime Report, Capital One All-America Mascot team, Capital One Academic All-America Program, and supports all 89 NCAA Championships including the Division I Men's and Women's Basketball Championships, and numerous other collegiate athletics programs. About the NCAA NCAA and College World Series are trademarks owned or licensed by the National Collegiate Athletic Association. All other licenses or trademarks are property of their respective holders. # # # I know. I know. I'm not exactly known for my unhealthy desserts, but I baked a couple of batches of brownies so that I could bring some up to Vancouver, BC for my dad last weekend. No one believed that I hadn't added anything nutritious to them as they expected me to slide some bean or vegetable in there or maybe to "healthify" them (reasonably so as that's what I do). While I did add some extra flavorings, I would not consider these brownies anywhere close to being defined as healthy. They were meant solely to taste good, and they did not disappoint. These make a great every now and again dessert and will freeze well if they're not all gone by nightfall. If you're looking for health benefits, I guess the addition of walnuts would provide some Omega 3 fatty acids, but that's stretching it. I often find myself struggling to describe the differences between Vancouver and Seattle as they seem to have so much in common: climate, outdoor activities (mountain and water sports), and a culture that even seems to be quite similar. Thus, aside from the astronomical real estate prices in Vancouver and Canadian taxes, how are they really different? I finally figured it out while biking along the Vancouver waterfront. We started at Kitsilano Beach, went through Granville Island, by Science World, around Stanley Park, and back again. Here, the difference became obvious. While Seattle and Pike's Place Market are more historical, Vancouver and Granville Island are more glitzy and modern. It was hard not to want to live there on the perfect 80 degree day that we were there. Apparently, hundreds of other people felt the same way.
While definitely a tourist activity (as many locals have never been there), the Capilano Suspension Bridge in North Vancouver offers great scenic views from above the trees. The new Cliffwalk area that recently opened was perhaps just as, if not more, impressive than the suspension bridge itself. Don't forget to check out the Grouse Grind as well if you're there and up for something active (to put it mildly). You'll never want to walk up another set of stairs again.
Who doesn't like brownies? They're chocolaty, soft and delicious. The only debate centers on simple versus adventurous. This recipe gives a solid base and provides options for add-ins for those who wish to experiment more with flavor and texture. The sole challenge to me was determining when they were done. As I am not a brownie connoisseur, and they do not turn golden brown and delicious, the knife inserted into the center test seemed to be insufficient. It came out dry far earlier than when the edges had stopped bubbling, leaving me to wonder if this meant that the cooking time should be increased. Complicating this fact was the consideration that I had doubled the recipe and whether or not that would affect the cooking time. So, when baking, use your best instincts, and remember that experience is the best teacher. I don't think my taste testers had any complaints. BrowniesAdapted from the Moosewood CookbookIngredients
Optional Embellishments
DirectionsButter a 9x13 baking pan (use wrappers from butter sticks). Preheat oven to 350 deg F. Gently melt the chocolate (double broiler or microwave). Let it cool about 10 minutes.
Cream the butter and sugar in a medium sized bowl (electric beaters or stand mixer) until light and fluffy. Add the eggs, one at a time, beating well after each. Stir in the vanilla.
Stir constantly while drizzling in the melted chocolate. After all the chocolate has been added, continue to beat for 1-2 additional minutes.
Stir in the flour (by hand with spatula), and the embellishments you're using, if any (I added orange zest, cinnamon, walnuts and chocolate chips.). Mix just enough to blend well.
Pour the batter into the prepared pan. Bake 20-25 minutes (mine took much longer), or until a knife inserted into the center comes out clean (look for no bubbling around edges). Eat right out of the pan or cut into squares while hot. Allow to cool completely (or at least 10 minutes - use the refrigerator to help facilitate this process and decrease the time you have to wait) before removing from pan. Compliment with Fluff (marshmallow cream), whip cream, ice cream or a large glass of milk.
One of these things is not like the other...
Cereal GrainsMud? Check. Mosquitoes? Check. Snow? Check. Bears? ... I think the difference between the imitation wilderness that you experience hiking up Mount Si with everyone and their mom versus somewhere else far from the beaten path can be the knowledge that you are out there with no one else around and a recent reported bear sighting.
We drove two hours southeast of Seattle to hike the 9 mile Grand Parks trail this past weekend. If heights make you queasy, I suggest you don't look down as you make the drive up the mountain to the trail. We walked through a national forest, meadows of blooming wildflowers and our fair share of mud (Apparently, one of the joys of hiking is getting muddy. Who knew?), stopping only when absolutely necessary, as the mosquitoes would set up camp around us. With the knowledge that a bear could be close by in the back of my head, and bear scat near the path, that sense of vulnerability and truly being out in nature are different experiences. It felt like I was in The Sound of Music as I envisioned running through the fields of blooming wildflowers. Contrasting this image, I also felt slightly like Frodo, waiting for the black "bear" riders to attack if I ventured off the path. And then, all of a sudden, there was Mount Rainier. Up close and personal. We are actually considering returning in a few weeks after the wildflowers have all bloomed, deep woods mosquito repellant in full force.
Rustic Chocolate Chip Banana Oak CakesAdapted from eatmedelicious.comContaining oats, bananas and dark chocolate, these bars pack the nutritional strength to help you increase your strength. Oats add fiber, control blood sugar, reduce cholesterol and provide a complex carbohydrate to fill you up and fuel you for the day. Bananas are high in potassium and magnesium, while recent research in mice has shown that a compound in dark chocolate (epicatechin) may help increase capillaries and mitochondria, making muscles more resistance to fatigue when taken prior to exercise and thus increasing endurance. Researchers say that this benefit only requires about 1/2 of a square of a typical dark chocolate bar per day. In addition, dark chocolate is high in antioxidants and is linked to improved vision immediately after eating it, and lower blood pressure and cholesterol. Ingredients
DirectionsPreheat oven to 350 deg F. Spray an 8-inch square pan or cake pan with Pam. Combine the dry ingredients in a large bowl (processed oats, rolled oats, sugar, milk powder, spices, baking powder and salt).
In a medium bowl, whisk the applesauce, milk and vanilla. Slice the peeled bananas as you add them to this bowl and then mash them into the wet ingredients until smooth (a potato masher works well for this).
Pour the wet ingredients into the dry and fold together until just combined. Fold in the chocolate chips, walnuts and banana chunks.
Pour into your pan and bake for 35-40 minutes or until a toothpick comes out clean, the center is set and the cake is lightly browned. Cool in the pan for 15-20 minutes before removing. Once removed, place on a cooling rack. Cut into squares or slices and store in the fridge for up to 3 days, or in the freezer until you've forgotten what they are.
Farro SoupAdapted from Super Natural Every Day by Heidi SwansonThe hardest part of this recipe is finding the ingredients. I went to 3 different groceries before I located farro at Metropolitan Market. It is a cereal grain also referred to as spelt, and it's not cheap, so don't be caught off guard by sticker shock. However, a little farro goes a long way. It is high in fiber, protein, controls blood sugar levels, and also activates the immune system, helping the body cope better with stress.
The other ingredient in this recipe you may not have used or tried yet are lentils. They can be bought at pretty much every restaurant, and some places even have them in bulk. They come in a variety of colors (red, black, green, etc), but they are all nutritionally the same. You may choose other colors depending on the presentation of your recipe as well as the texture, as the red lentils cook down more and become much mushier. Lentils are gaining in popularity as they cook quickly (they do not have to be pre-soaked like beans do), and are high in protein and fiber. They are also inexpensive and very versatile (salads, soups, burgers, side dishes, cookies, etc).
Also prominent in this recipe are sweet potatoes: high in beta carotene, Vitamin E and fiber. If you follow the recipe, and compliment the soup with a homemade lemon yogurt, you also get the extra protein and calcium benefits from the yogurt. Ingredients
DirectionsIt is important to read all of the directions ahead of time for any recipe. This is particularly important when working stovetop as vegetables, etc may need to be chopped and ready to add at a certain time of cooking. Thus, read a recipe thoroughly first so that any ingredients that need to be prepared and ready to go, are. Otherwise, you will find yourself rushing to cut ingredients up and throw them in while things may start to burn. Over medium-high heat, heat the oil in a large pot. Add the onions and sweet potato as well as a generous pinch of salt. Sauté the onions for about a couple of minutes until they are soft. Stir in the curry powder and cook for a minute, until fragrant. (This is a typical cooking method prior to add the liquid.) Throw in the farro, lentils and 6 cups of broth. Bring to a boil and then reduce the heat to a simmer. Cover and cook for 50 minutes (it is more important that the farro and lentils are cooked rather than the exact time of cooking). Check occasionally to ensure your pot continues to simmer during the cooking time (It takes some experience to learn what temperature on your stove, your pot will simmer at. Typically it is medium-low or medium heat.) Taste test your soup and add more salt if necessary (If you used water rather than broth, or low-sodium broth, you will likely need to add more salt.)
To make the lemon yogurt, which can be done while the soup is cooking, use a small bowl to mix the yogurt, lemon zest and juice together with 1/4 tsp of salt. Serve the soup with a spoon full of yogurt on the side and top with a bit of olive oil if desired. (This is where it's important to have high quality olive oil for the taste. When the olive oil is cooked, it loses its flavor. Therefore, use inexpensive olive oils when they will be heated. When using directly as a salad dressing or topping, try to save the expensive oils for these uses.) Because I used green rather than black lentils, my soup looked nothing like that in the book. But sometimes that's ok. It still tasted great.
Makes 8 servings. More picture from the Grand Parks Hike.
   The University of Washington athletic department unveiled "The Drive For Husky Stadium" on Wednesday, a campaign designed to tell the story of the stadium's renovation, scheduled to be completed for the 2013 season.
There was plenty to do behind-the-scenes as well, as all levels of the department worked to put together the presentation, press conference, etc. That's not to say there wasn't some hiccups, as evidenced by how a surge of traffic briefly shut down the HuskyStadium.com website. The day began with a radio interview by senior associate athletic directors Jen Cohen and OD Vincent on KJR-AM with Dave "Softy" Mahler. This coincided with a press release sent from the department to the local media, detailing where the department is in relation to the stadium's fundraising goal. Also part of the launch was an extensive social media campaign, designed by UW's Daniel Hour. Later that afternoon, a group that included AD Scott Woodward, Cohen, Vincent, associate athletic director of capital projects Chip Lydum, Bob Callier (stadium project consultant) and John Palewicz (UW capital projects) met with local media the state-of-the-art Husky Stadium presentation room. The group fielded questions about every topic imaginable related to the stadium, such as financing, seating capacity, field naming rights and game-day experiences. One aspect that should resonate well with Huskies fans is how loud Husky Stadium will be after renovations. Already one of the most intimidating venues in college football, the remodel moves the fans closer to the field, which will only amplify crowd noise. "I only anticipate that it's going to get louder," Lydum said. Woodward also wanted to serve reminder that this stadium will set the standard for the collegiate game-day experience. The battle for athletic programs is HD television and leather sofas, and Washington wants to create an environment that's the best the sport offers. In the video clip below, follow as Vincent takes media members on a brief virtual tour of the new stadium. Where's the best place nearby to go for English muffin inspiration? How about Victoria, British Columbia? The capital of British Columbia is rich in culture, scenery, architecture and British influence from its history. And for those of you from out of the area, it's amazingly close to Seattle as it sits on the southern tip of Vancouver Island.
We rode double decker buses, went on a horse drawn carriage ride, said "Eh" way more than necessary, and asked where the washrooms were. Instruction was also provided on the loonie and toonie (Canadian one and two dollar coins, respectively), and the diet dooming dish poutine (French fries topped with gravy and cheese curds). While our horse drawn carriage ride showed us a group playing cricket and a small random marching band parade down the city's main street, we were assured that neither of these occurrences was normal.
Most people are surprised to learn that you can make English muffins at home especially given the mystery of just how you go about creating the structure that allows you to split the muffin in the middle. Well, there are a few methods, one of which takes a lot longer as you wait for the dough to rise a great deal longer. I recently made this version, but two others can be found on the Food Network (Alton Brown) and King Arthur Flour websites. Tasting like fresh baked bread, the greatest challenge is to eat just one. I haven't looked extensively, but I've never seen healthy English muffins in the store, or even fresh baked ones in their bakeries. This basic recipe leaves open the possibility of creating other flavors such as apple cinnamon, raisin and multigrain. Store bought muffins are typically nutritionally unsound, so these provide a much healthier version and a great portable snack or quick breakfast. Ingredients
DirectionsThe trick to growing your yeast (and getting your bread to rise) is to place it in a warm and sweet environment. To do this, place the warm water and honey in a small bowl and stir to dissolve. Disperse the yeast over the top of the honey water and stir to mix in. Leave for about 10 minutes. The yeast should start to bubble. No bubbles=big troubles. If you fail and need to try again, make sure the water is 100-110 deg F. For people like me who don't turn their heat on in the winter, this process can become more difficult. Stir the lukewarm 1/2 cup water and yogurt together. Combine the yeast mixture, yogurt mixture, salt and baking soda into a large bowl. Using a hand held mixer or (preferably) stand mixer, beat in the flour 1 cup at a time. Continue to beat until a ball forms, and then for another 5 minutes. If using a hand held mixer, you will need to knead the dough on a floured surface to add in the remaining part of the flour, as the dough will be too stiff to beat with the hand held mixer. Spray another large bowl with Pam, place the ball of dough in the bowl and roll around to coat with the Pam. Cover with a dishtowel and let rise for about an hour. It should double in size, but again, lack of a warm living environment may make this more difficult. If this is the case, place the bowl in the oven (turned off), with a pan on the rack below and fill the pan with boiling water. Close oven door. After the dough has doubled in size, use your knuckles to punch it down and then a rolling pin to roll it to about 1/4-1/2' thickness. (I'd recommend more of the 1/2" to end up with thicker muffins.). Using a (empty) tuna can, cut the dough into circles.
Disperse the cornmeal over several baking sheets (or one if that's all you have). Place the cut out dough circles on the cornmeal, 2 to a row. Disperse more cornmeal on top of the muffins and cover with a dishtowel. Let rise for another 45 minutes.
English muffins are cooked on a stovetop pan and flipped halfway to create the texture for separation. Preheat your pan to medium and spray with Pam. Cook however many muffins you can fit on your pan at a time, for about 8 minutes each side. As always, you're looking for that great golden brown color. Place on a cooling rack after done. (Try not to cover your kitchen in cornmeal. It took me about a week to clean it all up.) These store well in a Ziploc bag in the freezer.
Top with peanut butter, jelly, butter, or make yourself a sausage and egg muffin. Also taste great toasted. To Make a PizzaEnglish muffins make a great crust for a quick pizza, as they are easy to find, inexpensive, provide a "pre-cooked crust," and a size that makes for easy customization. Top each muffin with sauce (I used homemade marinara), mozzarella cheese (yes, I bought this), and any pizza toppings of your choice. Bake on a cookie sheet (aluminum foil makes cleanup easier) at 425 deg F for about 10 minutes, or until the cheese is melted and lightly browned.
Here are some pictures of inside the Parliament Buildings in Victoria.
I made it back from the Canadian Prairies, where the heat and humidity were unreal. Sadly, the igloos did not make it. On the bright side, the mosquitoes certainly did. Such trip highlights included a sign in the indoor pool area of my grandmother's assisted living facility that was more detailed than your typical hotel pool rules. I wanted to include the picture of my grandmother leading my mom and aunt in an aquasize routine, but doing so would inevitably lead to me being unwelcome in their homes for all eternity.
Other highlights (though it's hard to beat the aquasize): Visiting with my cousin's family after they stopped by on their move to Ottawa (Canada's capital - no, it's not Toronto).
And riding on my dad's boat to Fisherman's Wharf in Steveston, BC to get dinner (little sister pictured below).
I also couldn't resist purchasing some Dario's, the CFL's Saskatchewan Roughriders' quarterback's cereal. After sampling the cereal, its intriguing taste may explain the team and quarterback's downfall in the early part of the season, if, in fact, he is consuming his own cereal for breakfast.
Now onto the all-powerful yogurt, as it is loaded with protein, calcium, and magnesium. The reports that it improves digestion are linked to the active bacteria cultures it contains. While consuming yogurt has been linked to weight loss, store-bought flavored yogurt is often loaded with sugar. Thus, you get the health benefits, but at somewhat of a high cost. You can avoid this by buying plain yogurt or making your own. Homemade yogurt is much cheaper, tastier and also environmentally friendly as you're not buying all of those containers. (Yogurt containers are usually recyclable - if they have either a "2" or "5" on the bottom.) The taste and texture of your homemade yogurt will depend on the starter yogurt/culture (introduces the good bacteria into the milk) and the milk that you use in addition to how long you heat the milk and ferment the yogurt for, so this is where your need to experiment comes in. I prefer Safeway's Lucerne plain fat-free yogurt as my starter as it has a good texture and isn't tangy like many other plain fat-free yogurts. If you buy a large container, you can freeze it in an ice cube tray, and place the cubes in a Ziploc bag to use as starter cultures for future batches. Making yogurt requires keeping the concoction at about 110 deg for 6-10 hours so that the fermentation can take place as bacteria cultures reproduce most optimally at this temperature. This can be done with a yogurt maker (purchased at most kitchen stores or online for $20-30), in an oven if it goes low enough, or with a heating pad contraption (look up Alton Brown Yogurt recipe from the Food Network). If you're committed to your homemade yogurt, buying a yogurt maker is a worthwhile investment. Homemade yogurt can also be flavored (search for recipes online), although I prefer to add blueberries and walnuts to the plain yogurt rather than flavoring the yogurt itself. YogurtIngredients
Thermometer and yogurt maker/heating pad contraption required. DirectionsSlowly heat the milk in a pot on the stove over medium heat, stirring frequently as it will scorch. Once the milk reaches 185-200 deg F (will start to froth), pour into a bowl and let cool to 100-110 deg F (can place the bowl in an ice water bath to speed up this process, stirring often). To create a thicker yogurt, keep the milk at 185 deg for 30 minutes before cooling.
In a small bowl, mix 1 cup of the heated milk with the starter culture/yogurt.
Add mixture to bowl with heated milk and mix well. Whisk in milk powder if using. Divide into yogurt maker containers and ferment for 6-10 hours (8 works for me).
During this time, the bacteria will be eating the sugar in the milk (lactose), causing it to thicken. The tangy taste of yogurt is also produced in this process, resulting from the lactic acid that is created as the lactose is eaten. When finished, put the lids on the containers and place immediately into the fridge to cool. You can use the homemade yogurt 2-3 times as the starter yogurt for the next batch. Using it more than this will yield a poorer texture. The yogurt can also be strained using cheesecloth to remove the whey. It will then have thicker consistency and can be used in place of cream cheese in dips or spreads.
Continue reading Katie Green's Food Blog: Yogurt and Granola.
I had been waiting many months for this moment. Blueberry season. Some people get excited about getting married, others about winning the lottery. For me, it's blueberries. If only I had a larger freezer, as 10 pounds just wasn't enough. Blueberries are one of the "superfoods" as they're packed with anti-oxidants, Vitamin A, C, E, and B-6, folic acid, potassium, fiber, manganese, iron, and zinc, among many others, and help to lower blood sugar levels. The best way to freeze blueberries (and other berries) is to rinse/clean and dry, lie in a single layer on a baking sheet and place in the freezer. Once frozen, remove and pour berries into plastic Ziploc bag or Tupperware container and store in the freezer. Frozen fruit works great for smoothies in place of fresh fruit and ice. After my white water rafting adventure on the Wenatchee River the previous weekend (who can't use a little water up the nose?), I packed my blueberry muffins and jam in the car and headed to the Oregon Coast to take the high performance machine out for a ride. I know what you're thinking. But no, I'm not talking about me, but rather taking my bike out for 60 miles over 2 days. (This may have been slightly optimistic considering I'd never biked more than 16 miles at one time. But hey, that's how I roll.) However, as they sometimes do, our plans fell through when we realized we would be biking down the shoulder of a highway with cars rushing by and not the quiet scenic route we had envisioned. So, we changed things up and biked the back roads of the coast on Saturday, went to the beach (almost took a picture of the muffin on the beach, but there was so much wind, the sand would have blown all over it and these muffins are too good to be wasted), flew a kite, visited the Tillamook Cheese Factory (apparently more popular for its ice cream than cheese) and headed to Portland on Sunday to bike 35 miles of the Springwater Corridor. Three hours and two very sore butts later, neither of us felt capable of driving home.
Continue reading Katie Green's Food Blog: Blueberry Bonanza.
After a few years of sharing my cooking adventures and the occasional food sample with those willing (and sometimes unfortunate) individuals in the athletic training room, I've decided to start sharing these experiences with a (hopefully) broader audience, while at the same time providing insight into working with different ingredients, cooking methods, and other kitchen related knowledge that you didn't know or think you needed. Hopefully, we will not relive my chewy cracker experience, the ravioli that fell apart in the water when cooking, the absurdly awful baked healthy veggie corndogs or the yeast that wouldn't grow for my sourdough bread bowl since my condo was freezing cold because I'm too cheap to turn the heat on. But just as in any situation, practice (and failure) makes (more closer to) perfect. So we start with protein bars. They're easier to make than muffins (read: hard to screw up) and customizable to your tastes and preferences as well as much cheaper and healthier than the store bought version. Portable and nutritious, they're good for a quick breakfast, before and after workouts, as a mid afternoon snack, or even to bring along on a hike - like the trip I went on to Whidbey Island last weekend. The Ebey's Landing hiking trail had unbelievable views and I just wish I had a better camera than my phone. Blisters and tendonitis aside, it was a great time. However, I did come close to supporting the new extreme sport of Barefoot Hiking as I tried to decide whether stepping on rocks and branches was better or worse than dealing with blisters. Of course, most of my blister care supplies were sitting safely back in the car. As this is a G rated blog, I include pictures of scenery here rather than my injuries.
Continue reading Katie Green's Food Blog: Protein Bars.
With Arizona State winning the NCAA softball title this week, Pac-10 Conference teams have now claimed 400 NCAA Championships, becoming the "rst conference in history to reach the milestone. With nine team titles thus far in 2010-11, the Pac-10 has now led the nation in NCAA Championships in 45 of the last 51 years. "The Pac-10 has been built around excellence and we are very proud of reaching this historic milestone," Pac-10 Commissioner Larry Scott said. "This is the reason why we are looking forward to the launch of the Pac-12 Network, so that fans across the country and around the world can witness the amazing accomplishments of our student-athletes. The Conference of Champions moniker is well deserved and well earned." Arizona State entered the NCAA softball championships as the tournament's top seed for the first time in school history after finishing Pac-10 play by winning 13 of their final 14 games, including a 12-game winning streak. It is the school's 23rd NCAA Championship and second softball title. The ASU softball team joins USC's men's water polo, Stanford's men's gymnastics, California's men's and women's swimming and diving, Oregon's women's indoor track, Stanford's women's water polo, UCLA's women's golf and USC's men's tennis as the nine Pac-10 teams to claim national championships this academic year. The 400 Pac-10 championships consist of 271 men's titles and 129 women's championships and all 10 Pac-10 institutions have won multiple national championships. It is almost ftting that the Pac-10 has reached the milestone with a softball title this year since 2010-11 marks the 25th anniversary of women's sports in the Pac-10 and softball is the Conference's most successful women's sport. The Pac-10 now has 23 titles in softball, 19 in women's tennis and 14 in women's golf. The moniker Conference of Champions has been earned by the number of titles, but also the depth of success. Pac-10 teams have won championships in 26 of the 37 Division 1 sports the NCAA sponsors and has reached double digit titles in 16 of those sports. The Conference will have a chance to add more titles this year as it will have teams competing in three additional championships this Spring - men's and women's track and feld and baseball.
Ingraham High School Wrestling presents the Larry Owings and Coach Jim Smith Instructional Clinic in Seattle on Nov. 13, 2010 from 10 a.m. - 3 p.m. Owings was the 1970 NCAA National Champion in the 142 pound weight class at UW and Smith was the Huskies head coach from 1966-74. Smith led the Huskies to three Pac-8 Championships while producing two national champions and 14 All-Americans. To register for the camp, view this flyer: Camp Flyer The entire UW Athletic Department (student-athletes included) came together for the annual Husky BBQ, welcoming back all our student-athletes for the upcoming year. The kick off celebration capped a morning filled with orientation for all the freshman student-athletes and included some friendly competition between coaches and student-athletes. Check out the video below to see who won!
HELP SUPPORT THE HUSKY BAND AND CHEER SQUAD! For all you diehard Husky Fans, if you love the RAM and you love the UW Husky Band and Cheer Squad, then you'll definitely want to stop in for a "spirited" dinner at the U-Village RAM Restaurant and Brewery on Wednesday night, September 22nd. That's right! The RAM is showing their support for these hard working students by holding its first annual HUSKY NIGHT at their U-Village location at 2650 University Village. Anyone who stops in for dinner between the hours of 5-9PM, 10% of your total bill will be donated back to the band to help support their operating expenses during the 2010 football season. UW Cheer and Pom squad members will be making an appearance at 6:30PM, the Husky Drumline at 7PM and a contingent of the Husky Band at 7:30. So tell all your friends and family to gather at the RAM on the 22nd and show your support for the kids who year after year get you fired up for another exciting season of Husky football! On Friday, Sports Radio 950 KJR AM -- the flagship station for the Washington ISP Sports Network -- held its KJR Kares A-Thon at Anthony's on Pier 66. Several Huskies -- including hoops star Isaiah Thomas, men's crew coach Michael Callahan, men's tennis coach Matt Anger and cross country and track coach Greg Metcalf -- all made the trek to downtown Seattle for an appearance. The annual event, hosted by KJR personality Mike Gastineau, is held to raise money for several Seattle-area charitites. Under an unusual interview format, all four Husky representatives took the stage at the same time for the interview. The segment started with all three coaches making their argument for which of their sports Thomas would be best suited to play if Lorenzo Romar let him tryout. It was discovered that Isaiah played tennis while in prep school, so I think Matt Anger won out on the argument. Each coach gave an update of their sports and what's going on this fall and Thomas talked about his team. There was a nice amount of purple being donned by the crowd in attendance, so the Huskies were well-represented off stage as well. Also in attendance were former Husky basketball great Mike Hayward, UW quarterback legend Hugh Millen and football and hoops play-by-play announcer Bob Rondeau. It was a great time had by all and a good opportunity for the Husky family to help out their flagship station in the community. For more info on KJR Kares A-Thon ... click here. To listen to the interview and other segments from Friday ... click here.
They've excelled in high school sports and been recruited to the UW, but before freshman athletes can take their places on the team, some of them go through an "academic boot camp."
An award-winning boot camp, in fact. The summer LEAP program, sponsored by Intercollegiate Athletics, the English Department and Undergraduate Academic Affairs, recently won the National Association of Academic Advisors for Athletics 2010 Model Practices Award.
LEAP stands for Learning + Experience + Achievement Program, and it's an intensive four-week introduction to what it means to be a college student at a top university. Fifty-one student athletes complete the program Aug. 6, and they'll leave after having had a crash course in writing, critical thinking and planning for success. Oh, and they'll pick up some college credits, too.
LEAP is in its fifth year and has a fine track record. Of the 20 students who attended the first year, seven have graduated and nine are on track to graduate this year. The others left the University in good academic standing.
"We've had some kind of bridge program since I've been here, and that's 11 years," said Pam Robenolt, who directs the LEAP program. "But we used to do it during sports camps in the fall, and that wasn't ideal. The athletes would study with us in the morning and have sports the rest of the day."
In those days, the program consisted of three-day segments of a variety of subjects, to give the athletes a taste of the academic world. "There were a lot of benefits to it, but it wasn't really an indication of what a class would be like," Robenolt said. Then, five years ago, the National Collegiate Athletic Association changed the rule that had prohibited athletes from being brought to campus before the camps, and Robenolt sought a redesign for the program. She found her answer in English 108, a "writing ready" program the English department was teaching for the Early Fall Start program. Now the athletes take English 108 for five credits and a grade, along with a linked, ungraded study skills class for which they get one credit. "Writing in college is a lot different from writing in high school," Robenolt said, "and some student athletes don't come here with the same skill set as other students. We want them to learn how to think critically, how to analyze a text and how to express their ideas in writing." To that end, students spend a lot of time doing writing and getting feedback. They write a two-page paper the very first night, and write a five-to-six-page paper every week. It's a lot of work, but the students seem to appreciate it. "I've learned a lot about how I write, things I can do better, things I can do to prepare myself. It's been amazing," said Kaitlin Ingleby, a pitcher on the softball team who came to the UW from Portland, Ore. "The one-on-one time has been most helpful. I can write a draft, turn it in, get it back that afternoon, take it to a tutor and they get your mind going, thinking about how you can expand on your ideas. It's so helpful to have the tutors here." There are, in fact, eight tutors working with the group, in addition to three full-time staff members. During the study skills session, students often work one-on-one or in small groups, talking about lessons from English 108 or getting feedback on assignments. There are also guest speakers -- such as representatives from the Office of Minority Affairs & Diversity, sports psychologists and nutritionists. "They don't let you fail here, they don't let you fall behind," Ingleby said. "They're not going to let you do that in this program. They want to make sure they give you all the support you need." "It's not like a class you go to and then go home and you're on your own," added football recruit DiAndre Campbell. "You always have a support system no matter what, and they get on you if you slack off. They make sure you push yourself." Robenolt said most students are enthusiastic despite the work. "They want to be college students," she said. "This is so different from high school, so it feels like college already and that's really exciting." The athletes also get to go beyond the campus for three field trips to city neighborhoods. This year they went to the downtown area, to the International District and to Capitol Hill. Robenolt said their schedules are so tight during the academic year that they barely know anything outside the campus exists, so the program introduces them to places they can go easily on the bus. Robenolt is proud that the program has won the award, for which she had to submit a complex application. "They had different categories," she said. "We entered LEAP in a Special Programs category, but we won the overall award. Of all the entries, LEAP won the Model Practices Award." Meanwhile, having completed LEAP, the athletes are headed out -- some back home and some to camps for their sport. But the support they receive from Robenolt and her staff will continue when fall quarter begins. All will be followed through their freshman year, and for some with special needs, the support will continue as long as they're students here. "A lot of people who enjoy working in this environment feel there's a social justice component to it," Robenolt said. "We're working with a lot of first-generation students, a lot of low-income students, a lot of underrepresented students. We're able to work one on one or in small groups as long as they need the support. You can see some amazing transformations with these students. LEAP is where it starts."
The Seattle Department of Transportation issued an update today on the project to replace the 45th Street viaduct, which spans from the upper campus area to University Village.
Drivers who frequent the area are probably aware that the viaduct closed last month and will continue to be closed up until the first home football game of the season, Sept. 11 vs Syracuse. Here's what the SDOT had to report today: "Effective immediately until early August, SDOT has closed the connections of 21st and 22nd Avenues NE to NE 45th Street to complete the installation of a combined sewer overflow system. Local access only from other connecting streets will be allowed along 21st and 22nd Avenues NE during this time. This work is a part of the NE 45th Street Viaduct Project to replace the aging west approach. NE 45th Street will be completely closed to all traffic, bicycles and pedestrians between Montlake Blvd NE and 20th Avenue NE from June 14 - September 10, 2010." For more information, including some updated photos, visit the project's web site. Check out the awesome video just released on the Recruiting landing page of GoHuskies.com. The video was a collaborative effort between the athletic department and row27 videos. Go Dawgs!
Anyone spending time driving around the UW campus is likely aware that the replacement of the 45th Street viaduct is underway and that the viaduct is now closed to traffic.
The viaduct, and 45th Street as a whole, is scheduled to re-open prior to the first home football game of the 2010 season, Sept. 11 vs. Syracuse. Today, the Seattle Department of Transportation sent out a reminder with information on commuting to the UW campus via bicycle. For information on that, and for more on the entire project, visit Seattle DOT's website. NCAA Interim President Jim Isch said a report released Thursday by the Knight Commission on Intercollegiate Athletics coincides with ongoing NCAA reform efforts, and he urged presidential members of the commission to initiate legislative proposals through their conferences to effect further change. Isch said the Knight Commission's latest report, "Restoring the Balance," advances positions that the NCAA "not only agrees with but also has taken meaningful steps to advance and implement across the Association." While those positions align with the NCAA reform philosophy, Isch indicated that many of the actual recommendations the commission is proposing would have to be vetted through the NCAA governance structure. UW Libraries have received some interesting press lately for their rendition of singer Lady Gaga's popular song, Poker Face. Sarah Wachter, a graduate student of the UW Information School, created the music video parodying Lady Gaga's "Pokerface" for the iSchool's first iSight Film Festival. With the help of celebrity gossip columnist Perez Hilton, the video has already received over 437,000 views! To see what UW's The Daily had to say, click here. To see Perez Hilton's review, click here.
With the sunny afternoon today, the line had already started to snake around the HUB lawn before Dubs even arrived! Despite the gloomy weather yesterday, over 150 people came out for a photo op with the UW mascot. Because he is still a puppy, Dubs was available for photos for one hour both days. When Dubs arrived, his handlers quickly cued him up and it was quite evident that Dubs definitely loves the camera, striking a statuesque pose! Woof.
Don't miss your chance to ask Husky athletic director Scott Woodward about whatever might be on your mind.
He'll take part in a live chat on the Seattle Times website Wednesday from 12:00 to 1:00 p.m. Pacific Time. Here's a link to the chat on the Seattle Times' site.
The NCAA News published a story today on the appointment of UW president Mark Emmert to the head position at the NCAA. The story, which you can read here, quotes Husky basketball coach Lorenzo Romar about his appreciation for the work that Dr. Emmert did during his time at Washington.
Romar lauded Emmert's accessibility and says that while the UW is losing a great leader, the NCAA is gaining one.
The Seattle Department of Transportation will do some major work on the 45th Street viaduct, which connects the north end of the UW campus with the University Village area, and will be closing the viaduct virtually all summer.
Plans call for closure from June 14 through September 10. Here is a flyer with a map of the closure area and alternate route information. For more on the project, go to the SDOT's website. Who says you can't wear your school colors every day of the year? The five women bloggers left in the Top College Fashionista contest will tell you that no day should be without a little school spirit. In fact, one of UW's very own Huskies is currently ranked 3rd in the contest. Becky Hesse, a freshman, wants your vote. By voting for the Universitychic.com blogger, you also enter a sweepstakes for a chance to win a trip to the BIG APPLE. Paint the town purple and gold! Or, as Becky suggests, at least make sure you have your Husky accessories! Click here to vote for Becky! When you are visiting the University of Washington athletic campus this weekend for the multitude of events taking place, make sure to bring some extra change with you! Some of your favorite student-athletes will be canvassing the spring game, softball and baseball games as well as the parking lots and stadium from 5-6 pm on Friday, April 1 and again on Saturday, May 1 for the Windermere Cup event from 9-12 noon in order to raise funds for the Coins for Kids initiative.
WSAAC holds one event per quarter and this weekend is the last event of the school year. This year, they have raised about $5,200 for SPS and hope to eclipse the $7,500 mark by the end of the weekend. So, when you see our Dawgs out there in the crowd, please dig into your pockets and donate some change to a great cause! Here is a statement from Washington Husky men's basketball coach Lorenzo Romar on Washington President Mark Emmert being named the new president of the NCAA: "President Emmert is one of the most impressive persons I've ever met. Obviously, you hate to see someone go that is that talented and so supportive. But at the same time, it is an unbelievable oppotunity for him. The NCAA will be better as a result of his leadership."
Dawg fans! Want to win a pair of tickets to see the the 2009 NCAA Champion softball team at Husky Softball Stadium this Saturday, May 1 at 4:00 p.m.(nearly sold out!)? Make sure you tune in to our official twitter account for the trivia question today between 3:00 and 4:00 p.m. and be the first to respond with the correct answer to @UWSportsNews! Go Dawgs!
Every spring contractors are hired by UW athletics to come in and sand, repair, repaint and refinish (say that three times fast!) the floor. The entire process takes around five weeks and, since they started on April 19, should be completed around May 24. Certainly, it's a little strange to see the floor stripped of its finish and without the familiar purple and white paint. Check out the photo to the right, taken by UW communications assistant Jeremy Cothran. In the meantime, Washington's men's and women's basketball and volleyball teams are conducting off-season workouts, practices and pick-up games in the East Gym and Marv Harshan Court, which are adjacent to the arena - just off the concourse areas.
We know that purple and gold reign in the Seattle area, with roughly 70% of UW graduates staying within the area after they finish classes. But even if you aren't in the area, you can still stay connected with your favorite Dawgs and the Husky family through numerous internet and social media outlets! Although GoHuskies.com is the place to go for all the news, rosters and information about the teams and the Athletic Department, you have even more options than that! Our network of Social Media sites gives you inside access to all sorts of Husky-related news, events and special offers! In fact, there is a Husky Trivia contest going on right now throught the official facebook fanpage... with the prize being a pair of tickets to watch the Dawgs at Safeco Field on May 1st! Check out the official pages below and "Become a Fan" today!
The Official Website The Official Facebook Fanpage The Official Twitter page The Official YouTube page
The National Association of Collegiate Directors of Athletics (NACDA) announced today that Barbara Hedges, former director of athletics at the University of Washington has been selected by the NACDA Officers and Executive Committee to be the recipient of the 44th James J. Corbett Memorial Award. The Corbett Award is presented annually to the collegiate administrator who "through the years has most typified Corbett's devotion to intercollegiate athletics and worked unceasingly for its betterment." Corbett, athletics director at Louisiana State University, was NACDA's first president in 1965. The award is the highest honor one can achieve in collegiate athletics administration. One current Husky and another who is on her way to campus this fall were both honored today in Snohomish County's Everett Herald as finalists for the newspaper's Man and Woman of the Year In Sports. UW volleyball sophomore Bianca Rowland and women's soccer signee Lindsey Bos were listed as two of the four finalists for the annual women's award, which was given to world champion tae-kwondo athlete Danielle Pelham from Everett. Rowland (Lynnwood, Wash.) played in 30 matches last seson and set a new UW school record for hitting percentage, which led the Pac-10 and ranked third nationally. She also led the team in blocks and was a second-team All-America by Volleyball Magazine. Bos, a native of Snohomish, Wash., led Archbishop Murphy to an undefeated soccer season and was the state Class 2A player of the year. She finished the season with 15 goals and 23 assists and is one of a talented class of incoming freshmen for the UW women's soccer program. Sound Transit is hosting a community meeting on Wednesday, April 21, 2010. Please attend to learn about the latest on the University of Washington station construction. Wednesday, April 21, 2010 If you are one of the estimated 450,000 people who bought an iPad last week, you may be wondering: "How do I watch GoHuskies.com videos on this?" We have two answers for you.
The second: stay tuned! We are working on a better solution for you and all of our mobile, tech-savvy Husky fans. GoHuskies.com ran a story yesterday about several former UW student-athletes who will be honored this summer as inductees into the Tacoma-Pierce County Sports Hall of Fame. Thanks to Marc Blau of the Hall of Fame for providing some biographical information on a couple of the inductees. Click on the link above for date, time and ticket information for the annual induction banquet. RAMON "RAY" BARNES Ray Barnes was an exceptionally successful wrestling coach at Puyallup High School from 1956-70. His Vikings teams won 115 dual matches with 36 losses and four ties. They won the South Puget Sound League championship five times and the West Central District title six times. Barnes was inducted into the state wrestling coaches hall of fame in 1986. Barnes became the athletic director for the Puyallup School District and the SPSL Wrestling Commissioner. He was inducted into the state Athletic Directors Hall of Fame in 1991. Born May 27, 1931 in York, Nebraska, Barnes graduated from Puyallup High School in 1949. He played two seasons of football at the University of Washington before transferring to Pacific Lutheran to finish his athletic career. A left guard and nose tackle, Osborne was an honorable mention Little All American at PLC. He also coached football at Puyallup for 12 years JOE WILLIAMS Joe was a 1955 graduate of Lincoln High School where he earned 9 letters--3 each in football, basketball, and track and field. Joe actually earned two letters in football and basketball at Marion High School in Iowa as a 6'4" freshman before the family moved to Tacoma. After entering Lincoln High School in 1952, Joe and Luther Carr became the first sophomores to earn varsity letters in football. Joe also went on to letter in Basketball and Track that year and qualified for a Decathlon letter. Rumored to have been the first player in the state to duck two basketballs with one hand--but not in a game!! He even sang bass in an a cappella choir for 3 years and performed in a quartet as well. Known for his legendary strength, when a 400-pound grand piano needed to be moved across the state for a school play, Big Joe crawled underneath it, put it on his back and walked it across the stage. In the fall of 1955 Joe went to the UW along with four other Abes players (Luther Carr, Duane Lowell, Jack Walters, and Dennis Adler) on scholarships to play football for Johnny Cherburg. Joe participated in frosh football & crew at the University of Washington. He later received an offer to tryout for the Los Angeles Rams. But, had already started his career with the Washington State Highway Patrol, where he retired after 27 years of service. UWTV will present a replay of the exciting 2004 N.C. State at Washington men's basketball game tonight at 7 p.m. as part of Husky Classics, its series of historic UW games. Will Conroy and Tre Simmons each scored 12 points and Brandon Roy returned earlier than expected from knee surgery to add 10 points, leading No. 18 Washington to a 68-64 victory over No. 12 North Carolina State on Dec. 19, 2004 at the UW's Hec Edmundson Pavilion. Check out a complete recap of the game, including stats and quotes from coaches and players on GoHuskies.com. As you might imagine, we get a lot of UW Athletics-related inquiries here at GoHuskies.com. So, we started a new Dawg Blawg feature to provide Husky fans answers to frequently asked questions. You can also submit a question by clicking here. Here we go... Q: Saw the 2010 football season-opener at BYU will be televised by CBS College Sports Network. Where can I find that channel? A: First off, you can find out more about CBS College Sports on their website here. As far as where to find it, CBS College Sports is available to nearly 9 out of 10 multichannel video households. Approximately 32 million subscribers subscribe to the channel. Major providers include: Cablevision, Charter Communications, Comcast Cable, Cox Communications, DIRECTV (channel 613), Dish Network (channel 152), Insight Communications, Mediacom, Time Warner Cable, and Verizon FIOS. Check your local listings for the channel in your area. Q: I hear there is construction taking place in the Husky Stadium parking lot and there are some changes to football parking. Where can I find out more information? Does this have anything to do with Husky Stadium renovations? A: Unfortunately, the construction project taking place on the south side of Husky Stadium has nothing to do with renovations. The parking lot, formerly known as E-11, is basically no longer there. A voter-approved project for Sound Transit to build a light rail station in that space began just after the first of the year and will take place for the next six years. There is extensive information on the project and some of the parking impacts for Husky football on a fairly new website the Tyee Club folks have put together. If you don't get your question answered on the website, you can always call the Tyee Club at (206) 543-2234. Q: When do tickets go on sale for Husky football? A: Season tickets are currently on sale and, in fact, the UW has processed nearly 1,800 new season ticket deposits for the upcoming year. Season tickets have also renewed around a 92 percent rate, which the ticket operations staff informs us is the best in the Pac-10. Season ticket renewals will conclude soon (the deadline was last month) and seats will be allocated before the spring game on April 30. Single game tickets will go on sale Monday, July 26. Single game group tickets will go on sale May 10 (except for the Nebraska game). If you can't find the information you are looking for on GoHuskies.com, call the Husky Ticket Office at (206) 543-2200. Q: When is the Spring Game? A: The annual Spring Football Game will be played on Friday, April 30 at 6:30 p.m. under the lights in Husky Stadium. The event is being billed as "Friday Night Lights" and will feature a special kids zone on the East Practice Field and a Select-A-Seat event for prospective season ticket holders. Admission is Free, but there will be a parking charge. Fans are encouraged to park in E-1 and walk to the game. There will also be a softball game against Oregon State and a baseball game against Stanford at the same time.
By Michelle Brutlag Hosick, The NCAA News The Division I Recruiting and Athletics Personnel Issues Cabinet is polling athletics directors and coaches organizations in football and men's and women's basketball about legislative concepts that would address the proliferation of noncoaching personnel with sport-specific responsibilities. The increasing size of noncoaching personnel dedicated to those high-profile sports has given rise to competitive-equity concerns and to complaints of there being "more suits on the bench than uniforms." Some schools can't afford to hire as many people to help with duties such as arranging travel or keeping statistics and must assign those responsibilities to assistant coaches. At a recent meeting of the Division I Board of Directors, Clemson President Jim Barker said the proliferation of personnel dedicated to a single sport is an issue he'd like to see addressed sooner than later. To view the rest of this story, click here Most "Amazing" Fan Base Could Win $100,000 for Their School The college or university generating the most participation in the "Amazing 16" contest will win a contribution of $100,000 in cash and technology products for their school. ESPN Anchor Scott Van Pelt will offer his insights throughout the contest, which launches on March 23. Fans can participate in the contest at a custom web site hosted by ESPN.com that features an "Amazing 16" bracket based on the final 16 teams remaining. To prove what fan base is most amazing, supporters will be asked to contribute to a fan page that represents their school, and can earn points on behalf of that school by uploading fan photos, posting message, and answering poll questions. The program is a part of HP's "Let's Do Amazing" campaign, which celebrates the amazing things people do with technology in collaboration with the world's largest technology company. The top eight amazing fan bases will advance to a second round on March 27, regardless of the performance of their corresponding basketball team. The top four teams will be announced on March 29 and the two finalists will be named on April 4. Participants supporting those two teams will then compete to win the grand prize, a contribution valued at $100,000 to the final round school receiving the most participant points. The 16 Schools eligible for the "Amazing 16" contest include: Husky fans are encouraged to "show their team spirit" by participating in the ESPN challenge by visiting their website. The challenge begins at 12:00 p.m. EST. You can also find the links on our official Facebook page and Twitter account! This afternoon the Sports & Entertainment Law Association (SELA) hosted members of the Seattle Seahawks, a sports agent, and a sports attorney. Some members of our marketing team dropped in on the event to see what the panel had to say. The panel offered law students an opportunity to learn about: 1) What it takes to be a sports agent, 2) Professional Athlete's expectations and experiences working with agents, and 3) The types of legal work sports attorneys perform. The group provided insight from different perspectives within the professional sports industry. Q13 Fox Sports Anchor Aaron Levine was host for the event. The general consensus among all panel members was that communication is key in navigating the athlete-agent relationship. As panelist Justin Forsett, Seattle Seahawks RB, remarked, "Choosing an agent is like choosing a mate. I look for many of the same qualities. I expect to communicate on a regular, almost daily basis with my agent and for him to be there no matter what time of day it is if I need him." It seems that many athletes are looking for a "one stop shopping" boutique agency that provides agency, marketing and legal in-house. They are also looking for a more intimate relationship, so agents who represent hundreds of individuals couldn't possibly provide the one on one that most athletes are looking for. Not that these mega-agencies don't exist. Panelist Brandon Mebane, Seattle Seahawks DT, added this, " I think when you are first coming out of college, you look toward the bigger agencies because of the superstars they may represent. For me, I wanted to know that I was one of a few. The relationship was more important to me." Panelist Noah E. Croom, Legal Counsel and Agent for Goodwin Sports Management (GSM), weighed in on the wide array of counsel an agent provides his clients. "I am not only dealing with the actual contract negotiation but also financial management, personal issues and beyond." That puts it into perspective on why it is a difficult industry to break into - you have to build trust among your clients and that takes a lot of time and networking. Panelist Jeff Miller, attorney at Foster Pepper, describes sports law as dealing with all areas of law, including hot topics such as land use, sponsorships, intellectual property, and copyright infringement among the more commonly known areas of drafting of contracts, licensing and defending players in litigation. All in all, the panel discussion was an interesting way to spend an hour in the classroom.
Every season ticket holder and Tyee Club member has received information through the mail, email, internet and, in many cases, by telephone regarding the significant impact the voter-approved Sound Transit project will have on Husky athletics for the next six years. The Reader's Digest version (for you younger generation folks, this means "condensed") is: A six acre construction zone for the next six years has eliminated approximately 600 spaces in parking lots E11, E12 and E17. The project to build a UW Sound Transit Station for light rail was approved by King County voters and has caused some major changes in the way the UW handles parking for major events on campus - most notably Husky football games.
Chris Fetters of Sports Washington wrote this piece in late November that described many of the changes. If you are looking for specific information regarding your season tickets or Tyee membership and how that affects your parking, please visit this website or call the Tyee Office at (206) 543-2234.
On Sunday March 7th, there is a great opportunity for you to celebrate National Girls and Women in Sports Day with the female athletes of UW! Spend time with women's volleyball, golf, gymnastics, track & field, fitness, and nutrition in mini-group clinics, and then finish the afternoon by cheering on our women's basketball team as they play their last home game of the season against Oregon. To make things even better, the mini-clinics event is completely FREE! All you have to do is RSVP because we have limited space.
The event starts at 10:15am and will end at 1:45pm. Your parents can drop you off in the morning then return at 1:45pm when you and your family are all invited to watch the Husky Women's basketball team take on the Oregon Ducks. Here is all of the information you will need: WHO: 4th-6th grade Girls WHAT: National Girls and Women in Sports Day Clinics with UW female athletes WHERE: Bank of America Arena - Please meet in the Don James Center for introductions and welcomes at 10:15am WHEN: Sunday March 7th, 2010 10:15am - 1:45pm (Lunch provided for participants) Basketball game starts at 2pm COST: FREE! But you MUST RSVP in order to secure your spot! The first 200 participants to return the attached participant waiver form will be secured their spot! For any questions, please contact Luke Lovell lovell31@u.washington.edu or Courtney Ioane courti@u.washington.edu Fax#: 206-685-4668 Please wear athletic gear as you will be running around. Come celebrate National Girls and Women in Sports Day with some of the best female athletes in College Athletics! GO DAWGS! Some of our die-hard fans may have noticed the absence of a new Dawg Dish so far this quarter. Have no fear - the show is alive and well and preparing for its debut on UWTV in March! The crew has been busy capturing all new content and behind the scenes action of your favorite Dawgs!
To find out more about the Automobili Lamborghini Advanced Composite Structures Laboratory, click here. Sports Video Group published this story on the UW's innovative television deal that will provide Husky softball fans with live coverage of several of the defending national champions' games this season. UWTV is scheduled to televise live a minimum of eight UW softball games this season, while FSN Northwest will replay each game on a tape-delayed basis. For a complete schedule for UW softball, including live television, radio and Internet coverage plans, visit GoHuskies.com.  Beginning the week of February 16, 2010, Sound Transit's contractor started work to replace the sidewalk and install a manhole along Montlake Blvd. at the Pacific Street intersection. The contractor will demolish the existing sidewalk and establish a temporary sidewalk, using concrete barriers to separate the pedestrian/bicyclist from automotive traffic (see attached map). The work is scheduled to finish Saturday, February 27.What is University Link? University Link is the 3.15-mile extension of light rail from downtown Seattle to the University of Washington. U-Link includes twin-bore tunnels and two stations, one at Capitol Hill (Broadway and East John Street) and the other on the University of Washington campus at Husky Stadium. Local tax funding for U-Link was approved by voters and the project also received a $813 million Federal Transit Administration grant. U-Link is projected to add 70,000 daily riders to the Link system, bringing total daily ridership to 114,000 in 2030. Construction of U-Link began in early 2009 and will continue over the next six years. Passenger service is scheduled to begin in 2016. For More Information: For more information about the Montlake Blvd. sidewalk revision or the University Link light rail project, visit http://www.soundtransit.org/UWstation.
With the help of some Dallas Cowboys' cheerleaders, Nate Robinson claimed his third dunk contest title at the pre NBA All-Star Game festivities on Saturday night. The Seattle native and Huskies legend is the first to capture the dunk crown three times.
Robinson garnered 51 percent of the vote to win, just holding off Toronto's Demar DeRozan. The signature dunk for Robinson came when he threw the ball off the backboard, grabbed it in mid-air and reverse-slammed it home. The 5-9 Robinson then celebrated his final dunk by grabbing some of the silver and blue pom-poms from the cheerleaders and waving them in the air.
SEATTLE - Senior leaders at the University of Washington have decided to donate 5 percent of their salaries to the University in support of student scholarships and academic programs. This includes UW President Mark Emmert and Provost Phyllis Wise, along with vice presidents and vice provosts, deans and chancellors, the athletic director and the head football and basketball coaches. The goal of contributing at this time is to provide additional assistance to programs supporting students and faculty that are struggling in the current economic climate and state revenue shortfall. "People throughout the university are working extraordinarily hard," said Emmert. "Our senior leaders decided to demonstrate their support for our people who have taken on extra work and larger classes to serve our students. The funds we are donating will help students and faculty in these difficult times. I am very proud of my colleagues' commitment and generosity." Contributions are expected to total over $600,000 to various programs and scholarships. These gifts from UW leaders are not the first time they have demonstrated philanthropic support for the institution. Last year, many of them, along with more than 8,500 faculty and staff, contributed over $16 million to various needs of the University, including student scholarships, faculty endowments, and current program support. UW athletic communications assistant Jeremy Cothran recently wrote this excellent article on the Tyee Club and its rebranding efforts for the National Association of Collegiate Directors of Athletics (NACDA) and the National Association of Athletic Development Directors (NAADD).
Through their Coins 4 Kids fundraiser, UW student athletes have raised nearly $5,000 this year in support of Seattle Public Schools' Physical Education program. Student athletes will be roaming Bank of America Arena before, during and after the basketball game so bring some coins to help a good cause! SEATTLE (AP) - The University of Washington has the most volunteers in the Peace Corps for the fourth year in a row. The Peace Corps says 101 UW undergraduate alumni are currently serving. The University of Colorado at Boulder ranks next with 95, followed by University of California Berkeley 89, Michigan State University 86 and University of Florida 79. Washington also has 17 graduate school volunteers, tying it for tops in that category with the University of Texas at Austin. You can now listen to Husky-related coaches shows, press conferences and other interesting audio content through the new and improved GoHuskies.com Podcast! We've posted the last two Lorenzo Romar and Tia Jackson radio shows as well as Romar's post-game interview following the recent victory over in-state rival Washington State. We are also planning to post more content frequently so subscribe to the Podcast in iTunes or follow this special RSS feed. Thanks to GoHuskies.com, KJR-AM and CBS Interactive for helping launch this great feature! Academic awards are given out to the top classroom achievements each quarter by the Student Athlete Academic Services staff. Team and individual awards are given in the areas of GPA, academic achievement, academic excellence and outstanding coach. The fall quarter high team GPA for teams of less than 20 was gymnastics (3.23) followed by a tie between men's tennis and men's golf (3.14). The fall quarter high team GPA for teams of more than 20 student-athletes was women's soccer (3.31) followed by men's crew (3.02). Congratulations to our two individuals recognized for earning a 4.0 this quarter, Christine Babcock (women's track/cross country) and Taylor Fjeran (women's track). Sam Ojserkis (men's crew) was also honored for his 3.97 quarter GPA. Nine student-athletes were honored for academic achievement/excellence. They are:
Outstanding academic coach for the fall quarter was Shanna Hannan (gymnastics). The quarterly academic awards are a great way focus on the continuing achievement of our student-athletes in the classroom. Way to go, Dawgs!
New Parking Information for Visitor and Daily Parking Near Husky Stadium Beginning Monday, February 1, Gate 8 (located in E21, formerly E11) will be closed to accommodate the expanding footprint of construction on the light rail station at Husky Stadium. A new pay-by-space system has been installed in E21 that will allow visitors and other short-term parkers to park in numbered spaces and either pay for parking or enter a code at an automated kiosk. Parking can be purchased in 15 minute intervals. For more information visit the UW's Commuter Services website.
Last Friday, we received at Graves Hall the final piece of what has been a long-standing tradition here at Washington - a Nebraska pennant.
 Every year, staffers in athletics communications hang pennants of all the teams Washington football will play in the upcoming season near the ceiling of the Communications Room. All of the Pac-10 pennants we've had for a while, and there was a bit of luck involved as two of the teams (Syracuse & BYU) we played in the last five years. The Nebraska pennant, unfortunately, had to be ordered. No one is sure of the exact start date of this tradition, but everyone in the office remembers the pennants hanging for as long as they can remember. The season opens on Sept. 4 at BYU in Provo. A former University of Washington swim team captain remains in a Florida hospital after being trapped in a collapsed building following the powerful earthquake in Haiti earlier this week. But her visiting brother, Ryan, died when the building collapsed. Erin Kloos, 26, swam at Washington from 2001-2005. She was working as a volunteer for Nuestros Pequenos Hermanos International, an organization that tries to provide a permanent family and home for orphaned, abandoned and other at-risk children who live in extreme poverty. NPH International says Ryan Kloos died when the Fr. Wasson Center in Petionville, Haiti, collapsed following the earthquake. NPH International says Erin Kloos was rescued Wednesday and transported to a south Florida hospital where she's in stable condition at an intensive care unit. She swam the breaststroke and individual medley at Washington. -- Associated Press Washington basketball fans donated more than $13,000 to Haitian Disaster Relief at Saturday's men's game against California. Thanks to World Vision for its efforts to assist those in need around the world. For more information or to donate, visit http://www.worldvision.org/ Make sure to get your votes cast for the annual Sports Star of the Year Awards. The deadline to vote is by 5 p.m. today Visit http://www.seattlesports.org/site446.php to cast your vote.
GoHuskies.com has setup a great website that provides in-depth information on the project and its six-year impact on Husky athletics. Also, Chris Fetters of Sports Washington wrote a good explanation of the project and its impact on Husky football parking in November. We'll have more updates throughout the spring, leading into next year's 2010 Husky football season. So, keep tuned to GoHuskies.com. The annual NCAA Convention has gotten underway at the Atlanta (Ga.) Marriott Marquis and Hyatt Regency. There is generally a broad cross-section of division-specific and association-wide meetings, committee meetings, forums and other similar events. For complete coverage of the NCAA Convention, check out the NCAA website. A recent Associated Press story outlined the agenda of NCAA interim president James Isch - to carry on the legacy of Myles Brand. Isch says he will reinforce the governing body's commitment to academic reform and diversity in athletic departments. Those were two issues Brand championed during his tenure as NCAA president. Isch, who served as the NCAA's chief financial officer, also plans to talk about finances. But the overriding theme will be that while Brand made inroads with his focus on the classroom, the NCAA will continue to put academics first. Seattle Sports Commission Executive Director Ralph Morton recently wrote the following column for the organization's monthly email blast. We thought it was worth sharing here on GoHuskies.com. "The new year starts off with a bang on January 19, 2010. The Seattle Sports Commission has partnered with Seattle Children's Hospital for the 75th Annual Sports Star of the Year, presented by MTR Western. As a continuation of the PI Sports Star of the Year Award Banquet, the event celebrates 75 years of recognizing the greatest talents in Washington sports. The Sports Star of the Year, presented by MTR Western has been reborn as a high-energy awards show with special guests Steve Largent, Keith Jackson, Danielle Lawrie, Marv Harshman, Rosalynn Sumners, Lenny Wilkins, Paige MacKenzie, Lorenzo Romar, Ed Viesturs, Jamie Moyer and many more in attendance. This is the biggest night out in sports, where our industry gets to shine, from fans to athletes to the front office. Those off the field will be honored with new award categories including "Media Figure of the Year", "Sport Citizen of the Year", and "Sports Executive of the Year". The "FSN/DIRECTV Play of the Year" highlights the best plays or moments of 2009. "Safeco Insurance Presents the Top 10 Sports Stories of the Past 75 Years" will chronicle three quarters of a century of Washington's most touching, influential, and important narratives in sport. The "Seattle Children's Hospital Inspirational Youth Award" will be presented to a young athlete who has overcame great challenges to succeed and inspire our community. The biggest awards of the evening will be naming of 2009 "Sports Stars of the Year" in the Professional, Male, and Female categories. Online voting will end at 5:00 pm on Friday, January 15th at seattlesports.org/sportsstar. It's not too late to vote for your favorite, and not too late to get your ticket and see who will win." The University of Washington houses two of the state's premiere museums (The Henry Art Gallery and Burke Museum) and are free every first Thursday of every month. These are definitely worth checking out as there is something for everyone and since the exhibits change - you'll want to visit again! The Henry Art Gallery was the first public art museum built The Burke Museum is the state of Washington's first museum ever built and has a primary focus on natural history and culture heritage. It is conveniently located near the University's School of Law and the Foster School of Business (as shown on a map here). Admission is free to children 4 and under, and UW staff, faculty and students. With the demise of the Seattle Post-Intelligencer last winter, many wondered about the future of the annual Sports Star of the Year Awards. After all, the event had been around since former P-I sports editor Royal Brougham started the awards in 1935. However, the Sports Star of the Year Awards are alive and well and now is in its 75th year. The Seattle Sports Commission and Seattle Children's Hospital have teamed up to continue the awards, which will take place on Jan. 19 at Benaroya Hall in downtown Seattle. For the first time voting will take place online. Visit www.seattlesports.org until Jan. 15 to vote. Winners will be announced at the event on Jan. 19. Tickets can be ordered here. The UW's Jake Locker, Nick Taylor, Lorenzo Romar and the IRA national champion men's crew are nominees for the Male Sports Athlete of the Year. On the women's side, Washington's Tamari Miyashiro, Kendra Schaaf and the NCAA national champion softball team are among the nominees. Todd Dybas with SeattlePI.com wrote this great summary of this year's event. As we previously announced, UWTV is stepping into the world of UW sports with new programs featuring commentary from coaches and players, game previews and recaps -- and rebroadcasts of some of the greatest sports matchups in Husky history. UW basketball will be the topic each week for Husky Hoops Talk at 6:30 p.m. each Tuesday. The show -- viewable either on cable channel 27 or online -- will feature UW men's basketball Head Coach Lorenzo Romar and women's Head Coach Tia Jackson talking about their teams. The series, which began on Dec. 29, will also offer previews of upcoming opponents, recaps of recent games and interviews with Husky student-athletes. Visit UWTV online to learn which players will be featured from week to week. And for diehard fans, UWTV has begun a new series called Husky Classics, showing some of the UW's most famous games from years past. These are viewable on Channel 27 -- but not online -- at 7 p.m. every Monday night. Husky Classics began in style on New Year's Day with the broadcast of three of the most famous football games of recent years. The three-game lineup featured the 1990 match with USC (where the USC quarterback was famously quoted as saying, "All I saw was purple. No jerseys, no numbers, just purple."), the 1993 Apple Cup and the 1994 "Whammy in Miami." The classic broadcasts are made possible through a contract with the Fox Sports Net -- a group of regional cable TV networks -- and that UWTV , UW Athletics and FSN are working collaboratively on a number of UW sports-related projects. If you missed the New Year's Day broadcasts, those three games will be shown again on coming Mondays in January. Then the Huskies will be seen to defeat California on Jan. 25 (the game was on Oct. 19, 1991), will trounce Nebraska on Feb. 1 (from Sept. 19, 1992 -- known as among the loudest games ever at Husky Stadium) -- and will beat the heck out of Stanford on Feb. 8 (from Sept. 4,1993). And they'll just keep playing and winning every Monday night. More sports programming is planned at UWTV, which in recent years has evolved from a television station to a multimedia organization. New features to come will include live coverage of UW women's softball games. This year will also bring new programming that will appeal to people interested in multiple subjects but with a uniquely UW perspective.
For more information about UWTV and its new sports programming, visit online.
The Puget Sound Business Journal reported today that three universities in the state of Washington have made the Kiplinger's list of best values in public colleges. According to the Business Journal, "the University of Washington in Seattle, which costs in-state residents $17,676, or $8,954 after financial aid, ranked No. 7 nationally and offers 79 percent of its students financial aid, according to Kiplinger's top 100 list, which ranks four-year schools in the U.S. that combine a good education with economic value. The UW graduates 51 percent of its students after four years." The city of Seattle and the University of Washington have been honored many times this year. Here is a short collection of highlights from 2009:
To view a PDF version, click here. Site preparation for Sound Transit's UW Station construction will start at the E11 parking lot (SW parking lot adjacent to the Husky Stadium) on January 4, 2010 at 7 a.m. Here is a quick look at the work activities scheduled for January 2010: • Fencing off a portion of the southwest parking lot of Husky Stadium; Visit the Tyee website for more information.
If you've ever wanted to see the Huskies on TV, this is the week. FSN Northwest will televise nearly 20 hours of Washington Husky-related programming this week, including two live and replayed men's basketball games, Huskies All-Access and College Hoops Northwest.
It's that time of the year. The last few days of 2009. Football bowl season is at its midway point. College hoops is jumping head first into conference play. And, local newspapers, websites and radio talk shows are reliving the highs and lows of the previous 12 months. If you haven't had a chance to check out GoHuskies.com's version of the Year in Husky Sports, take a peek at some of the memorable events that took place around the UW over the past year. You can also add your opinion of the top moments for the Dawgs in 2009. It's pretty easy to remember the USC victory in football, Jake Locker deciding to come back to school for his senior season, the softball and men's crew national championships and the Pac-10 men's hoops titles. But, here are a few cool things you might have forgotten about.
1. Dubs' Debut. The school's 11th Alaskan Malamute mascot made his debut prior to the football season opener against LSU. He replaces Whitepaw's Arlut Spirit of Gold Dust ("Spirit"), which served as the school's mascot since 1999. 2, Learfield Sports Director's Cup. Washington finished 11th among the 300-plus Division I schools in the annual all-sports competition. National titles in cross country and softball and NCAA postseason championship competition for 19 of the school's 23 sports keyed the effort. 3. New Pac-10 Commissioner. Okay, not a UW thing. But, the appointment of Larry Scott as the league's new commissioner will have a major impact on the Husky athletics program. He has a strong background in marketing and television and is expected to help drive the league's exposure to another level. 4. Hickman Honored By Obama. A recognizable figure at UW athletic events, George Hickman was one of the original Tuskegee Airmen and was honored at the inauguration of Barack Obama in Washington D.C. 5. World's Best Trains At UW. During its tour of the United States, the world's top professional soccer club, FC Barcelona, trained for a few days at Husky Soccer Field. Such notable players such as recently-named World Player of the Year Lionel Messi, Thierry Henry, Carles Puyol and Zlatan Ibrahimovic were part of the squad. 6. Solo Named USA's Best. Former Washington goalkeeper Hope Solo was named the 2009 Female Athlete of the Year by U.S. Soccer, the highest honor awarded to soccer players in the U.S. 7. Aretha Continues To Throw. Washington alum Aretha Thurmond finished 10th in the discus throw at the World Championships, matching her 2008 Beijing Olympics finish. It was her best career showing at Worlds, and Thurmond was the top placing American competitor. 8. Jon Brockman. His name says it all. The Snohomish native re-wrote the UW rebounding record books and finished his career as one of the most popular Huskies ever. He was selected in the second round of the NBA Draft by Portland and traded on draft day to Sacramento, where he joined former UW teammate and buddy Spencer Hawes. He has become a Kings fan favorite with his hard work and demeanor. 9. Golf Training Center. The Husky golf program opened its new state-of-the-art training center in Bank of America Arena. Featuring hitting and putting areas, the latest in video and techology aids and an ultra-cool players lounge, the Husky Golf Center will help keep the Dawgs in the national eye. 10. Jim Owens Remembered. Former UW head football coach and athletic director Jim Owens passed away on Saturday, June 6 in his home in Bigfork, Mont. Owens coached at Washington from 1957 until his retirement in 1974. He went 99-82-6 in his nearly two decades as Huskies coach, including three Rose Bowl trips. He also served as athletic director at UW from 1960-69.
Everett Herald sportswriter Scott M. Johnson took the concept just a bit further in today's edition, giving his thoughts on the top 10 local sports highlights of the last decade. The Dawgs appear in three of his top 10.
There is never a shortage of restaurant choices when it comes to discussing food in Seattle. Seattle is home to a myriad of different ethnicities, each bringing their own distinctive culture and culinary flavor into the mix. But it's quality, not quantity right? Well Husky fans, we definitely have the quality as well! Don't take our word for it though, check out these prominent Seattle chefs that have been featured on the Food Network's Iron Chef and Bravo's Top Chef competitions: Iron Chef Contestants: Top Chef, Las Vegas Contestants: The fact is, Seattle's diverse population has infused bold new flavors across the metropolis. Seattle has even become one of the few districts in the country to add ethnic entrees to its school lunch menus! Here are some sites to get you started in exploring all the great eats Seattle has to offer. Start planning your "food tour" today!
And it wins every time. UWTV and FSN Northwest announce Husky Classics, a new series on UWTV featuring favorite University of Washington football and basketball games. Tune in to UWTV on Friday, January 1 as Husky Classics kicks off with three of the Huskies' most famous football games, including the 1994 "Whammy In Miami," the 1993 Apple Cup and the 1990 "All I Saw Was Purple" game. Husky Classics on UWTV presented by FSN begins at 10 a.m. on New Year's Day. Continue reliving amazing touchdowns and thrilling three-pointers through Husky Classics at 7 p.m. every Monday on UWTV starting January 4. For more information, visit uwtv.org/sports. UWTV, a service of the University of Washington, is available on cable channel 27 in the Puget Sound, or visit uwtv.org to learn how to watch in your area. About UWTV About FSN Northwest
The Husky Ticket Office reported this morning it has processed more than 550 new football season ticket deposits for the 2010 season. The recent announcement that Jake Locker will be returning to Montlake for his senior season, combined with the return of 10 starters on offense and seven on defense, has given the Husky Nation a serious cause for optimism. Last season saw a surge in student support at Husky football games. UW students sold out the traditional "Dawg Pack" seating areas. The Husky Ticket Office created alternative student seating and increased sales by 15% over the previous season. Single game football sales also saw a significant increase over 2008, going from 50,500 to 65,500 - a roughly 30% increase! For information on season tickets for 2010, contact the Husky Ticket Office at (206) 543-2200 or visit the ticket pages on GoHuskies.com. Tickets sales for the nationally-ranked Husky men's basketball team have also been brisk. Very few tickets remain to a select number of Pac-10 games, just days after tickets to league games went on sale last Monday. Following home games against 19th-ranked Texas A&M and San Francisco this week, Washington opens its conference schedule Dec. 31 against Oregon State. Even though they won't play at home during the month of December, Husky fans shouldn't forget about the UW women's basketball team. The UW opens its league schedule Jan. 7 against Arizona State and single game tickets are available. What a year! National championships in men 's rowing and softball, loads of All-Americans, a Pac-10 men's basketball title and (what seems like) a lifetime of great football memories highlighted a great 2009 for Husky athletics. GoHuskies.com wants to know what you think are the top sports moments in Husky sports over the last 12 months. Give us your honest opinion and we will post all the comments (well, those that aren't appropriate due to language or content won't make the cut) on the site. So, check it out and let us know how you feel about the Dawgs! With tickets going on sale this morning for the Washington Husky men's basketball team's Pac-10 Conference contests, the Husky Ticket Office knew it was going to be a busy day. But, the announcement by Husky quarterback Jake Locker that he was going to return for his senior season at Washington really made business pick up. UW Assistant Athletic Director for Ticket Sales & Customer Service David Gravenkemper reported that nearly 2,000 men's hoops tickets were sold today and that, afer Locker's announcement, (UPDATED: 65 by the close of business) For ticket information, call (206) 543-2200 or visit GoHuskies.com. The Seattle Sports Commission (SSC) and Seattle Children's Hospital are continuing 75 years of tradition by presenting the Sports Star of the Year, presented by MTR Western. Originally created by Royal Brougham and the Seattle Post-Intelligencer in 1935, the PI Sports Star of the Year award banquet celebrated the achievements of local athletes, coaches and others in the sports industry. There are several Husky athletes nominated for the award. You can vote for your favorite Husky here! There are eight Fortune 500 Companies located in the greater Seattle region. Six of which are located less than twelve miles from campus! Here is the complete list of Fortune 500 Companies in the Greater Seattle Area and their rank on the list: Costco (24) Microsoft (35) Amazon.com (130) Paccar (170) Weyerhaeuser (236) Starbucks (261) Nordstrom (301) Expeditors International of Washington (434) Many of these companies have made significant contributions to the UW or have used the UW as a scouting pool for their professional talent. Such as: The Nordstrom Tennis Center, graciously donated by the late Lloyd Nordstrom, is one of Husky Athletics staple facilities situated between Hec Ed and Husky Stadium. Microsoft founders, Bill Gates and Paul Allen, have funded multiple departmental buildings such as The Paul G. Allen Center for Computer Science and Engineering that overlooks Husky Stadium and Mary Gates Hall which houses all undergraduate academic tutorials (student-athletes are able to use this facility as well as SAAS). The Paccar Corporation made a splash when they donated upwards of 18 million dollars to establish a state-of-the art building, Paccar Hall, for the Foster School of Business.
Washington, D.C. - Today, U.S. Senator Patty Murray (D-WA), Chairman of the Senate Transportation Appropriations Committee, announced that a provision to restore the ability for King County Metro Transit to provide service to a number of major sporting and special events has been included in the final version of the 2010 Senate Transportation Appropriations bill. Senator Murray fought for the inclusion of the provision after a Bush administration rule resulted in the elimination of Metro service and imposed more costly service provided by private carriers on fans. The final version of the spending bill came out of a conference committee between the Senate and the House and is expected to pass both bodies shortly before being sent to the President for his signature. "Senator Murray's leadership on this issue has been exceptional," said Scott Woodward, Athletic Director for the University of Washington. "It will allow the University of Washington and other major event venues to honor King County's long tradition of robust transit service for public events." Before they were Huskies the University of Washington had a very different mascot. His short-lived life is a big part of Husky history! Check out this recent KING 5 Evening Magazine feature on Sunny Boy.
Before the 1920's, Washington's football mascot was a three-and-a-half foot wooden statue named Sunny Boy, a sculptured replica of the happy-faced character, Sunny, who appeared in the University's humor magazine Sun Dodger. Maurice S. Holcomb, the artist who conceived Sunny, said the statue was meant to be a symbol of "Joe College" - books under one arm, a football under the other. But when Washington changed its mascot in 1923, Sunny Boy disappeared and was not discovered until 23 years later in South Bend, Ind. The statue had been removed from the trophy room of a university fraternity house as a prank and shipped to South Bend by the prankster to keep it in hiding. It was returned in 1948, presented to UW officials at the Notre Dame game and resided for years at the UW Alumni Association. He now resides in the Husky Fever Hall of Fame in Hec Edmundson Pavilion. Sunny Boy was abducted one other time, in the spring of 1994 in what was believed to be a fraternity prank. He was found a couple of days later in Issaquah and once again is back in the Hall of Fame. Sound Transit hosted the construction kick-off open house for the University of Washington light rail station on Dec 2, 2009. If you missed the meeting, you can download the presentation here. Bob Condotta of the Seattle Times wrote about some of the changes that will happen to UW football parking earlier this week after UW athletic department officials briefed the media. Chris Fetters of Dawgman.com also wrote this story on the parking changes. Provost Wise's appointment as a Director on Nike's corporate board is only one example of how the UW is unifying the voice of academics and athletics (she is also a professor of physiology and biophysics, biology and obstetrics and gynecology). Before becoming the Athletic Director last September, Scott Woodward served as the UW's Vice President of External Affairs. His primary responsibility was managing the relationship of the UW and its administration with public constituents such as members of Congress and state legislators. And finally, our Student-Athlete Academic Services. The UW SAAS was the 1st EVER academic unit developed for student-athletes nationwide. We've grown since our inception and now hold the largest staff in the Pac-10 (14 staff members and 85 tutors) helping 15 teams earn a 3.00 GPA or higher last spring quarter. UW President, Mark Emmert, is a Husky Athletics supporter and is frequently seen on the sideline of Husky Football games. He has worked closely with Athletic Director Scott Woodward both at LSU and at the UW in non-athletic roles. I'm not sure you can find another University with such true dedication to be great in academics and athletics. Go Dawgs! Dawg PAWS is a new program created by the Washington Student-Athlete Advisory Council (WSAAC) designed to provide an outreach effort on behalf of Seattle Public School students. The program outlines the efforts UW teams make to engage with Seattle children and expand their awareness of making healthy decisions. Dawg PAWS (Promoting Achievement Within Students) is a student-run initiative focused on promoting a healthy mind and body lifestyle among elementary students who attend Seattle Public Schools. The student-athletes at the UW draw from their own experiences on how living a balanced and healthful lifestyle has allowed them to be successful on the playing field, in the classroom, and in society. Husky student-athletes expect to send the message that achievement is not a result of luck; but instead comes from planning, hard work and a positive attitude. Ultimately, the goal of Dawg PAWS is to foster a continuing relationship between the children around Seattle and Husky student-athletes at Washington. Saturday's special Coins For Kids student-athlete panel will allow children to interact with student-athletes, ask questions about life as a student and athlete at UW and obtain autographs from their favorite Husky athlete. Student-athletes from nearly every UW sport will discuss topics related to Dawg PAWS. At Saturday's volleyball match against Washington State, UW student-athletes will be in attendance as part of a Coins For Kids fundraising program, which supports Seattle Public School's physical education curriculum and equipment. This privately-funded program (i.e. no funding from the district or state) stresses "Five for Life" to teach the principles of health and fitness while improving students' fitness levels - cardiovascular, strength, endurance, body composition, and flexibility. The NCAA released its annual report of graduation success rates among Division I instititions and, once again, the University of Washington showed it ranks second in the Pac-10 and second among all public institutions on the West Coast. Washington's football federal graduation rate is just two percent shy of the rate for all Division I student-athletes. For the complete story and links to the NCAA reports, visit this piece posted yesterday on GoHuskies.com. The Associated Press also wrote a good story on the topic, which you can find here. A couple of facts that were not widely reported included the graduation success rate (GSR) among football programs in the Pac-10. Among scholarship athletes, the Huskies rate second in the league in both graduation success rate and the four-year rolling federal graduation rate average. Below is a chart showing how the UW fares against league rivals.
A couple of other key facts that the report revealed about the academic success of various UW sports programs:
• The graduation rate for UW scholarship student-athletes who exhausted their eligibility at the school during this reporting period was an impressive 90 percent. A total of 503 student-athletes fit into this category. The city of Seattle is never short of fun no matter what season it is. The Seattle summer brought good times in the sun and on the water. Seafair and Bumbershoot rocked it this year with record temperature highs of 103. The Seattle winter brings more fun and games as we move from the 15th largest city in America to the surrounding snow-capped mountains. Ski and snowboard enthusiasts are rejoicing because the slopes are already open in Washington. Student favorite, Summit at Snoqualmie, is less than 40 miles from campus...meaning you can make your 8 AM class and be hitting the slopes by 10! Here are a few other options close to campus: Summit at Snoqualmie (40 miles from campus) Stevens Pass (80 miles from campus) Crystal Mountain (85 miles from campus) Mt. Baker (87 miles from campus) White Pass (115 miles from campus)
The Winter Olympics will be held in Vancouver, Canada this year. That's only a two and a half hour drive away from Seattle! Let's put that in perspective.
Winter Olympics 2014: Russia. Going out on a limb here (not really) and saying another 14+ hours. Summer Olympics 2016: Rio de Janeiro. Taking a wild guess and estimating longer than 14 hours of travel time...
That being said, it's going to be at least another 8 years before you have a chance to travel a movie length away to witness one of the world's greatest sporting events. So for those of you that live in Seattle, make the trip. Don't live in this great city yet? Make the trip up and spend a few days in Sea-town while you're on the your way to (or from) the Olympics. Check out our beautiful campus, breathe our crisp clean air, hit the slopes and visit the world-renowned Pike's Place Market - all great things you've heard about but have never had the chance to experience. Now to point you in the right direction:
The Dawg Dish episode 3 is now available for your viewing pleasure! In this episode host Johnny DuRocher gets a lesson on rowing protocol, takes it to the hoop with Sami Whitcomb and tests his acrobatic skills with the gymnastics team. The Dawg Dish is available for free viewing via Dawg Channel All-Access on GoHuskies.com. Stay tuned for the next episode of The Dawg Dish when DuRocher lays some tracks with football's Greg Christine, beefs up with head strength coach Ivan Lewis and a special correspondent takes us on the road with head coach Tia Jackson. View The Dawg Dish, Episode 3
 View The Dawg Dish, Episode 2 - Complete View The Dawg Dish, Episode 1 - Complete Perhaps the busiest Husky sports weekend possible takes place over the next three days with eight different Washington sports team heading into competition, including the men's and women's cross country teams at the NCAA Regionals and the women's soccer team in the opening rounds of the NCAA Championships. For a complete calendar of events, just click on the front page of GoHuskies.com and select the "Calendar" tab to see a complete schedule. On that schedule, you will find links to all the live Internet-related coverage provided by GoHuskies.com. UW flagship radio station 950 KJR AM will be in full Husky mode throughout the weekend and, in particular, all day Saturday. KJR will have live coverage of all three UW men's basketball games, including tonight's opener against Wright State. Tomorrow the station will jump start 14-straight hours of UW coverage at 8 a.m. and won't conclude until after the men's hoops post-game show that should end at around 10 p.m. So, if Bob Rondeau seems a little out of sync this weekend - keep in mind he is planning to call the UW-Wright State basketball game tonight, travel to Corvallis to provide the action at the Washington-Oregon State football game tomorrow. Then, he will return to Bank of America Arena on Sunday for the Huskies' contest against Portland State. That's around 12 hours of solid play-by-play and analysis over the next three days.
Normally, encouraging Washington fans to visit the state of Oregon wouldn't necessarily be among the Husky athletic department's top priorities. But, with five UW athletic teams competing down south this weekend, it might be a good time to get on the road and make a weekend of it! Tomorrow at 4 p.m., the Husky women's soccer team opens its NCAA Tournament experience with a first-round game against the University of Mississippi at the University of Portland's Merlo Field. The winner of that game plays Sunday at noon against the winner of Portland vs. Denver. Tickets are available through the UP ticket office. On Saturday, the defending national champion UW women's cross country team and the nationally-ranked men's squad both compete in the NCAA West Regionals at Springfield (Ore.) Country Club. The men's race begins at 9:45 a.m., while the women take to the course at 10:45 a.m. Both teams appear to have already qualified for the NCAA Championships and will be using the Regionals to build their resume and prepare for the national championship race. At 12:30 p.m., the Husky football team will kick-off its final road game of the year when it travels to Corvallis, Ore. to play Oregon State. Washington needs to win its final three games of the season to become bowl eligible and hopes to get back on the winning track against the Beavers. Finally on Saturday, Coach Tia Jackson's women's basketball team opens its regular-season at 2 p.m. at Portland State's Stott Center. Tickets are available through the PSU athletic website. Make sure to check the Washington DOT website for traffic down the I-5 corridor before you go! And, when you see a fellow Husky on the road, give 'em a quick wave! This isn't a Husky sports story. But with Veterans Day coming up tomorrow we saw this interesting piece on the University of Washington news website. Maybe Harry S. Truman said it best, as he so often did in his no-nonsense way. A former World War I artilleryman and by then also former president, Truman wrote a letter in 1955 to Capt. Archie Van Winkle of the United States Marines -- one of the eight Congressional Medal of Honor recipients and UW alumni to be honored here on Veteran's Day, Nov. 11. Truman had personally bestowed the medal on Van Winkle, who later mailed a photo of the moment for the president to sign. Happy to oblige, Truman wrote, "That Congressional Medal of Honor is the greatest honor that can come to a man, and I think I told you that I would rather have it than be President of the United States. I still feel that way." A similar spirit will be in the air on Wednesday, when these eight soldiers and UW alumni who risked their lives for others in four foreign wars -- World War I, World War II, the Korean War and the Vietnam War -- are honored with a new, prominent campus memorial. As the UW's own president, Mark Emmert, said of the new campus site, "The memorial will be a permanent, powerful reminder of the extraordinary things that can happen when ordinary people take action." Festivities will start at 10 a.m. with a parade down Memorial Way to feature veterans groups, bands and a military color guard. Gen. Peter V. Chiarelli, Army vice chief of staff and a graduate of the UW Evans School of Public Affairs, will deliver the main address at 10:30 a.m. The Medal of Honor recipients are:
Both Wednesday's events and the library exhibit are open to the public. Learn more about the memorial and read the Medal of Honor citations for all eight men online here. For more information about the Medal of Honor, visit online here.
The school says it's become the first educational institution to provide campus information on BlackBerry handheld devices with the UW BlackBerry application it announced today at the Educause conference in Denver. The application, developed in collaboration with Washington, D.C.-based Blackboard Inc., offers course catalogs, campus directories, maps, news, photos and sports scores in a mobile format. Yes, UW already made one for the iPhone. "This new platform allows us to easily reach our students, faculty and staff around the clock and deliver information whenever and wherever they want it, which increasingly is on mobile devices like the BlackBerry and iPhone," David Morton, UW Technology's director of mobile communications, said in a statement. Find the BlackBerry app here. To access mobile-optimized information from other Web-enabled cell phones, mobile users can go here. IMPORTANT LINKSMOST RECENT POSTS
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