Orchard Pumpkin Pie

Orchard Pumpkin Pie

Timing on this recipe is important. I recommend the following order:
> Prepare and cook pumpkin puree
> Prepare and ready Flaky Pie Crust
> Fill Flaky Pie Crust with pumpkin puree mixture
> Bake pie
> Just before serving, prepare whipped cream

Freshly-Cooked Pumpkin Puree

2 pie-sized pumpkins
Canola oil
Preheat oven to 325F degrees
Cut stems of pumpkins
Quarter pumpkins with sharp knife
Remove seeds and stringy flesh from pumpkins
Place pumpkin quarters in large roasting plan, rind-side down
Pour canola oil to lightly coat bottom of roasting pan
Cover pan tightly using aluminum foil
Bake in oven for 90 minutes
Remove from oven and allow to cool
Scrape flesh from rind and place in bowl, discarding rinds

Flaky Pie Crust

2 1/2 cups all-purpose flour
1 tsp white sugar
1 tsp salt
1 cup vegetable shortening
1/3 cup plus 1 tbsp ice water
1 large egg yolk
Mix in large bowl with rubber spatula: Flour, sugar, salt
Add in chunks: Vegetable shortening
Cut shortening using two knives until shortening reduced to pea-sized pieces
Drizzle water over mixture
Cut mixture using two knives until small balls form
Divide dough in half
Roll each half into flat-shaped disk
Wrap each disk tightly using plastic wrap
Refrigerate at least 30 minutes
Preheat oven to 400F degrees
Roll dough into a circle
Fit into a 9-inch pie pan
Cover with aluminum foil, shiny side down
Bake 20-25 minutes until golden brown
Remove from oven
Whisk egg yolk and brush into pie crust

Pumpkin Pie Filling

2 large eggs
2 cups of freshly-cooked pumpkin puree
1 1/2 cup evaporated milk
1/2 cup white sugar
1/3 cup firmly-packed dark brown sugar
1 tsp ground cinnamon
1 tsp ground ginger
1/2 tsp ground nutmeg
1/4 tsp allspice
1/2 tsp salt
Preheat oven to 375F degrees
Whisk in a large bowl: Eggs
Add to bowl and whisk thoroughly: All other ingredients
Pour mixture into Flaky Pie Crust (see above)
Bake for 40-45 minutes, or until center is set
If pie is not firm after 45 minutes, reduce heat to 325F degrees, bake 10 additional minutes
Cool completely on a rack
Top with Vanilla Whipped Cream (see below)

Vanilla Whipped Cream

1 1/2 cups heavy whipping cream
1 tsp vanilla
Add to large bowl: Cream, vanilla
Whisk thoroughly until stiff peaks form
Serve immediately

Crispy October Pumpkin Seeds

Crispy October Pumpkin Seeds

2 “pie-sized” pumpkins
Canola oil spray
Kosher salt
Preheat oven to 350F degrees
Open pumpkins
Remove stringy flesh and seeds from pumpkins
Separate seeds from flesh
Spread into a flat layer on cookie sheet. Some overlapping okay.
Spray oil on seeds liberally
Sprinkle salt on seeds liberally
Place cookie sheet in oven with oven light on
Observe seeds for browning
When seeds are browned to your liking, reduce heat to 250F degrees for 10 minutes
Allow seeds to cool before eating
Place in airtight container. Keeps for one week.

Based on original recipe from Superfood Snacks (Sterling Publishing)

Runners Hear These Things All. The. Time.

Things People Say To Runners

Members of the running community have a lot in common.
We’ve all been sweat-drenched from a tough run. We’ve all contemplated sleeping in to skip a scheduled run. And, we’ve all heard some pretty ridiculous stuff from our friends about our love of running.
If you’ve run for years — or even for months — a well-intentioned friend has likely said one of the following to you.
Maybe you’re tired of hearing it, or maybe you find it funny. For sure, though, you’ve heard it before.

“Running is Boring”

I hear this one a lot, actually. People love to tell me how boring running is. Funny — I don’t see it that way.
Running is so enjoyable to me that I want to do it every day, and I never wear headphones to help the time pass more quickly.
Maybe other people find running to be boring because they’ve never seen the sun rise over the horizon right at the finish of a grueling run; or, because they’ve never heard nothing but the sound of their feet against the pavement on a cold, winter morning.
Don’t tell me running is boring. Especially as you’re celebrating the latest episode of The Bachelor.

“Run Forrest! Run”

I get it. Really, I do. I’ve seen the movie over two dozen times and the soundtrack is Alan Silvestri’s second-best behind Back to the Future. But, that doesn’t mean I think you’re funny for yelling like Jenny does.
Especially when you’re passing me at 45 MPH on Montgomery Rd.
It was funny in 1994. Today, not so much.
True story: I ran the Los Angeles Marathon in 2012 and had my race bib printed with “FORREST”. For 26.2 miles, spectators screamed at me, “RUN FORREST RUN”. I kind of liked it in that situation. I’ll probably do it again.

“Running is bad for your knees/back/ankles/feet”

Look, running can be harsh on your body. No arguments there. The constant pounding of pavement can batter not just your lower body, but your upper body, too.
Luckily for us, we’re humans and our bodies were meant to run. Plus, we’re smart enough to take steps to protect ourselves from injury.
We can stretch appropriately. We can strength train and work on good form. We can rest when we’re tired, and we can purchase new shoes if we need to.
Like any athlete, a runner who takes care of its body will have better results than a runner who does not.

“Did you win your race?”

No, I didn’t win the race. But, here’s the thing. Running a race is almost never about finishing in first place. Not for recreational runners, anyway.
For most runners, running a race is about being the best runner you can be on that given day. If your effort puts you in first place, so much the better. Most of us are thrilled just to set a PR (“personal record”), however.
Don’t ask whether I won my race. I’m going to tell you no. Instead, ask how I ran. That’s a question I can honestly answer.

“You don’t look like a runner!”

That’s funny, because you don’t look like an insensitive clown who thinks all runners look alike!
Runners, like people, come in all shapes and sizes. If a person likes to get out there and go for runs — from several blocks to hundreds of miles — that person, to me, is a runner.

“You’re spending HOW MUCH to run that race? You could run at home for free.”

Yes, races can be expensive. And, during the fall and spring race seasons, costs can add up. But, that’s okay. Running a race is as much about the experience as anything else.
Plus, many races are run to benefit a local charity.
I don’t mind spending $$$ to run the right race — or even the wrong one. Running races is fun for me.

“You ran how many miles!? You’re crazy.”

Okay, well this one I actually like to hear. When a person tells me I’m crazy for running 20 miles on a Sunday morning before the sun’s even come up, I feel a sense of pride for doing something that’s a challenge.
Runners pride themselves on weekly mileage counts, so just don’t scoff at us,
This one we may brag about a little bit, but we aren’t crazy. It feels great even running one more mile than we have before. We do pride ourselves on the number of miles we rack up in any given week, but please don’t scoff at us.

“I only run when chased” / “I get tired just driving that far”

There are a million one-liners for the never-running crowd and these two lines are the most common. Like the Forrest Gump line, they’re funny the first time and much more funny to the non-running crowd.
I don’t mind that you don’t run, and I’m not passing judgment on you. I also know you’re not passing judgment on me. However, if you keep recycling these jokes, I might start to.
Did I miss any of your (least) favorite sayings? Shoot me a tweet @dangreenoh.

Mulberry Peanut Bars

Mulberry Peanut Bars

1 1/2 cup dried white mulberries
3/4 cup raw peanuts
Pinches of sea salt
4 tbsp agave nectar, divided
1/2 tsp Madagascar vanilla extract
1/3 cup cacao butter, shaved
5 tbsp cacao powder
Grind in food processor until “crumbly”: Dried mulberries, peanuts, and salt
Add to food processor: Agave nectar and vanilla
Process until clumpy. Do not overmix.
Press mixture into a loaf pan (10×5 or 9×5) lined with on parchment paper
Harden in refrigerator for 60 minutes
Remove mixture from refrigerator
Melt over very low heat: Cacao butter
Remove from heat once completely melted
Whisk in: Cacao powder and salt
Whisk in: Agave nectar
Immediately pour over mulberry-peanut mixture
Harden in refrigerator for 30 minutes
Remove finished bars from loaf pan and cut into bite-sized pieces
Store in refrigerator temperature in an airtight container

Based on original recipe from Superfood Snacks (Sterling Publishing)

Program Your Garmin GPS For Interval & Speed Training

Did you know that you can use your Garmin GPS watch to coach you through interval training, fartlek runs, and speed work?
You may never have to do a treadmill run again!

Using Your Garmin GPS “Workout” Feature

Advanced Garmin GPS running watches are shipped with a “Workout” feature. “Workouts” are pre-programmed runs with specific patterns.
For example, let’s say you’re training for the Cincinnati Flying Pig Marathon and your training calls for Cruise Intervals:

  • A 10-minute Warm-up
  • Then, 8 intervals of 1000 meters at a 10k pace, with 3-minute recovery runs in-between
  • Then, a 10-minute Cool-down

You could run this on a treadmill, if you wanted to; but, you could also run it outside using your Garmin. The trick is to program your workout into the watch in advance, then to let the watch manage your run for you.

What To Expect On Your Garmin “Workout” Run

When you run your workout using the Garmin “Workout” feature, there’s no guesswork about how fast you’re running; or how many intervals you have left to run.
You simply “start” your run like any other, then let the watch tell you what to do next. It will count down your Warm-up for you; tell you when to start your intervals (and your recoveries); and, when to begin your Cool-down.
The Garmin will even tell you whether you’re running your intervals at-pace, too slowly, or too quickly. You get the perfect interval training every time you run.

Step-By-Step Instructions For Setting Interval Runs On A Garmin 620

How to program your Garmin

Coconut Banana Bites

Coconut Banana Bites

1 1/3 cup unsweetened banana chips
1/4 cup unsweetened shredded coconut
8 Medjool dates
1 tsp vanilla extract
3 tbsp hemp seeds
1 tsp spirulina powder
Grind in food processor: Most of the banana chips
Add to food processor: Dates, vanilla, and spirulina powder
Process into a dough without over-mixing
Add coconut, hemp seeds, and remaining banana chips to food processor
Pulse food processor for 5-10 seconds
Place dough on parchment paper on a cutting board
Using a second piece of parchment paper, shape dough into a compact rectangle
Uncover dough and cut into squares using a long knife
Store at room temperature in an airtight container

Based on original recipe from Superfood Snacks (Sterling Publishing)

How To Tie Your Running Shoes To Better Fit Your Feet

Tie Your Running Shoes The Right Way

Getting the best fit from a running shoe is about more than just finding the right shoe. How you tie your running shoe laces makes a difference, too.
There are more than a dozen ways to lace your running shoes. Each method changes the fit and feel of your footwear. Proper lacing can help eliminate pain, soreness, blisters, and more.
Feeling banged-up in the toes? There’s a running shoe lacing trick for that.
Feeling pressure against the top of your foot? There’s a running shoe lacing trick for that, too.
Heel slipping out of the back of your running shoe? There’s a running shoe lacing trick for that as well.
Here are the four most common running shoe lacing techniques runners use to get the best possible fit from their shoes.

Running Shoe Lacing Technique For Top-of-Foot Pain

Ladder laced shoeFor runners with high arches, try the Ladder Method of lacing for your running shoes.
The Ladder Method creates a secure fit with the sides and heel of your shoe, while leaving room for your foot to arch against the shoe’s tongue and upper.
To lace your running shoe ladder-style:

  1. Start at the top-most eyelet and pull laces through so that they’re of even length
  2. Run the left lace on the inside of the shoe to the first available eyelet
  3. Push the lace through the eyelet and pull straight across
  4. Run the right lace on the inside of the shoe to the next available eyelet
  5. Push the lace through the eyelet and pull straight across
  6. Repeat until shoe lacing is complete

The Ladder Method of lacing will relieve pressure from the top of your foot.

Skip Lacing For Runners With Wide Feet

Skip laced shoeFor runners with wide feet or extrusions on the sides of either foot, try the Skip Lacing Method of lacing for your running shoes.
The Skip Lacing Method relieves pressure from a specific area of your foot where the fit may be overly snug.
To lace your shoe skip-style:

  1. Start at the top-most eyelet and pull laces through so that they’re of even length
  2. Lace your shoe in the traditional cross-over method, stopping at the eyelet where the point of pain begins
  3. Run the left lace on the inside of the shoe, skipping to the first eyelet past the point of pain
  4. Push the lace through the eyelet and pull straight across
  5. Run the right lace on the inside of the shoe, skipping to the first eyelet past the point of pain
  6. Push the lace through the eyelet and pull straight across
  7. Finish lacing your running show in the traditional cross-over method

The Skip Lacing Method of lacing will relieve pressure from specific areas of your foot.

Heel Lock Lacing For Runners With Narrow Heels

Heel lock laced shoeFor runners whose heels slip from the base of their running shoes, try the Heel Lock Method of lacing for your running shoes.
The Heel Lock Method holds your heel snug in your running shoe, which can improve your impact forces and help to prevent injury. It can also reduce friction blisters on your feet.
To lace your shoe heel lock-style:

  1. Start at the top-most eyelet and pull laces through so that they’re of even length
  2. Lace your shoe in the traditional cross-over method, stopping with two eyelets remaining
  3. Run the left lace on the outside of the shoe to the last available eyelet
  4. Push the lace through the eyelet
  5. Tuck the left lace into the remaining unused eyelet
  6. Pull the left lace through the eyelet, beneath the existing lace to create a loop
  7. Run the right lace on the outside of the shoe to the last available eyelet
  8. Push the lace through the eyelet
  9. Tuck the right lace into the remaining unused eyelet
  10. Pull the right lace through the eyelet, beneath the existing lace to create a loop

When you tie your shoes as normal, the loop you created will gently secure your heel to your running shoe, improving your heel fit.
The Heel Lock Method is terrific for runners with narrow heels.

Diagonal Lacing For Runners With Jammed-Up Toes

Diagonal laced shoeFor runners whose toes get banged up and sometimes turn black-and-blue, the Diagonal Lacing method can be a good solution.
The Diagonal Method creates extra room in the toe box of your running shoes which can be the difference between running in pain and running pain-free.
To lace your shoe diagonal-style:

  1. Start at the bottom-most eyelet and thread lace unevenly so that one lace has enough slack to tie
  2. Run the longer lace diagonally to the top-most eyelet on the opposite side of the shoe
  3. Pull the longer lace through the eyelet
  4. Run the longer lace across to the opposite eyelet
  5. Push the longer lace through the eyelet
  6. Run the longer lace diagonally to the opposite side of the shoe, beneath the “diagonal” lace already in place
  7. Repeat Steps 4-6 until reaching the last eyelet

When you tie your shoes as normal, you will feel the extra room created in the toe box of your shoe.

Tie Your Shoes Better, Run Your Runs Better

Running faster and better is the result of good form and good training, but having the right shoes makes a difference, too.
So does tying your shoes to match your feet.
Use any of the above methods to custom-fit your shoes to your liking. Pain-free running is the best kind of running there is.

Summer Citrus Bites

Summer Citrus Bites

1/2 cup raw almonds
8 Medjool dates
1 cup unsweetend shredded coconut
1/2 tsp lemon zest
1/4 tsp cayenne
1 tsp acai berry powder
2 tbsp coconut sugar
1/4 dried unsweetened cape gooseberries (goldenberries)
Grind in food processor: Almonds and dates until dough is formed. Do not over-mix.
Add most of coconut, plus the remaining ingredients
Process for 5-10 seconds, at most. Dough should be sticky, but not “stuck”.
Use a melon baller to make balls from dough. Pack firmly.
Roll balls in remaining coconut shreds
Store at room temperature in an airtight container

Based on original recipe from Superfood Snacks (Sterling Publishing)

Pistachio Bites

Pistachio Bites

2/3 cup unsalted pistachio nuts
7 Medjool dates
2/3 cup raw almonds
2 tbsp chia seeds
1 tsp fresh lemon juice
2/3 cup dried unsweetened cape gooseberries (goldenberries)
Grind in food processor: Dates, almonds, chia seeds, and lemon juice
Process into a dough. Do not overmix.
Add to food processor: pistachios and gooseberries.
Process for 5-10 seconds, at most.
Place dough on parchment paper on a cutting board
Using a second piece of parchment paper, shape dough into a compact rectangle
Uncover dough and cut into squares using a long knife
Store at room temperature in an airtight container

Based on original recipe from Superfood Snacks (Sterling Publishing)

Goji Berry Bites

Goji Berry Bites

1 cup dried white mulberries
6 Medjool dates
1/3 cup almond butter
1/3 cup vanilla protein powder
1 tsp vanilla extract
1/4 cup dried goji berries
1/4 cup hemp seeds
1/4 cup chocolate chips
Grind in food processor: Mulberries
Add to food processor: Dates, almond butter, protein powder, vanilla extract
Process into dough. Do not over-mix. Dough should be sticky, but not “stuck”.
Add to food processor: Goji berries, hemp seeds, chocolate chips
Pulse for 5-10 seconds, at most
Use a melon baller to make balls from dough. Pack firmly.
Store at room temperature in an airtight container

Based on original recipe from Superfood Snacks (Sterling Publishing)