New Westborough Multi-Use Trail Breaks Ground

5 years ago our Westborough, MA, Board of Selectmen established a Bike and Pedestrian Advisory Committee charged with improving cycling and pedestrian access and safety and building trails in town. Over the past 5 years, we’ve worked persistently to do exactly that. We’ve installed 9 sets of Carmanah R920 solar-powered flashing crosswalk signs, like those shown below, at well used, high-priority crosswalks in Read more »

6 Days to Cancer Ride + Almond Butter Power Fuel in Pictures

6 days to the Central Mass. Bicycles Battling Cancer ride (please consider donating – I’m just about half way to my $300 goal). Almond butter will certainly be part of the breakfast I have to power that ride next Sunday. I had a fat tablespoon of it just now with French toast (made with killeer BirchTree Bread Co. seeded levain bread) to prep for a 30+ mile I’ll take later this morning. Here’s what you need to make almond butter on your own.

The food processor does all the work (yah, you definitely need a food processor). You just have to clean the food processor when it’s done – but that cleaning is well worth the incredibly fresh, rich flavor.  Click any picture on this page for complete step-by-step picture book directions that, you bet, include how to clean a food processor (sometimes you just can’t have too much fun!).

Fuel up, ride on!

Great Training Fuel: French Toast Taken From “Simple to Exciting” – All in Pictures

Yesterday’s post showed how to use your favorite bread to make French toast either in the pan or microwave oven.  As mentioned in that post, the I bread used to make French toast last weekend was Seeded Levain bread from the BirchTree Bread Co. in Worcester, MA. (That bread, by the way, goes great with your favorite cheese, nut butter, and much more – terrific stuff!)

What you see below is all I needed to power a fantastically invigorating 60+ mile Bicycles Battling Cancer training ride from my town, Westborough, MA, through Northborough, Boylston, Sterling, Clinton, Bolton, Harvard, Read more »

12 Days to Cancer Ride and French Toast Training Fuel

 

12 days to the 100 mile Bicycles Battling Cancer ride through Central Massachusetts – you bet, I’d appreciate your support.

Regarding training, French toast, which combines sustained energy from the protein in eggs with the more immediate energy provided by complex carbohydrates in bread, is a great fuel for a good ride, run, or any activity that keeps your body in motion. I made the French toast shown above with a great local find: Seeded Levain bread from the BirchTree Bread Co. in Worcester, MA – I’ll be back for more soon! Tomorrow I’ll show how to take the French Toast I made above from “Simple to Exciting” to power a gorgeous 60+ mile training ride last weekend.

Read more »

19 Days To Bikes Battling Cancer Ride and How to Cut Avocados Safely

Avocados are packed with health-promoting, anti-inflammatory whole body nutrients, which makes them great for those of us who keep our bodies active (click this link to a comprehensive avocado nutrition article from Medical News Today and this link to the World’s Healthiest Foods detailed description of avocado nutrition and preparation tips). I’m planning to have a good shot of avocado when I get back from a training ride around lunchtime. (19 days until the Bicycles Battling Cancer ride and still plenty of time to contribute to its very worthy cause by clicking this link.)

Regarding avocado prep, you might’ve seen some recent headlines like those shown above. The problem: people cutting Read more »

Bicycles Battling Cancer Fuel: Rice with Nut Butter and Fruit in Pictures

Last post showed how to cook rice – great sports fuel. Here’s what I made with cooked rice yesterday afternoon to power a 28 mile ride on a hot, windy day (to train for Bicycles Battling Cancer June 11 – link here is to my fundraising page). Read more »

How to Cook Rice Picture Book Directions


Rice is terrific cycling, running, or any sports fuel that goes with just about anything. I always make enough to have plenty of leftovers that then allow me to make very much immediate meals. The only down side is that, depending on the type of rice and how much it’s been processed, rice requires about 25 minutes to an hour to absorb water as it cooks on the stove.

Now, how ’bout the difference between brown rice and white rice? Easy. Although the cooking method is identical, brown rice is not milled, which means its bran, or fiber-rich outer coating, and germ, or nutrient-rich embryo of the rice grain, haven’t been removed. White rice is milled, meaning its bran and germ have been removed. Brown rice is therefore more chewy, has a more nutty flavor and has more nutrient and fiber content. The reason bran and germ are removed is to increase rice shelf life. That’s it.

Here’s what you need to cook rice on the stove. As always, click any picture on this page for a complete, easy to follow step-by-step picture book recipe. More tomorrow.

Why I’m Riding in Bicycles Battling Cancer June 11th

Cancer, heart disease, hypertension, obesity: they’re the leading causes of death in the world, including the US, and all them, regardless of genetics, according to the World Health Organization (WHO), Center for Disease Control and Prevention (CDC), and many more highly credible health organizations, are significantly avoidable through better eating and moving our bodies.

I’m riding 100 miles through Central Massachusetts in the Bicycles Battling Cancer event June 11th specifically in memory of my mom, a pioneering female radiation oncologist and cancer patient herself.

Please click this link if you’re interested in helping to sponsor my ride June 11th. I’d appreciate it. And please keep an eye on this site for regularly updated, easy to make, full-on flavorful foods great for fueling a ride, run, or any activity that sustains our bodies in motion.

Thanks very much for your time and interest,

 

Picture Book Directions Show How to Microwave Cook Fresh Spinach

The most important tip regarding spinach is that the less you cook it, the more you retain its flavor, texture, and terrific nutritional value – high in the oil soluble vitamins A, E and K and water soluble vitamins B2, B6 and C as well as rich iron and magnesium content. There’s just no comparison between quickly cooked fresh spinach and spinach that’s been cooked to a very distasteful mushy mass. (My favorite source for spinach’s nutrition and health benefits is The World’s Healthiest Foods: http://whfoods.org/genpage.php?tname=foodspice&dbid=43)

The second most important tip: to avoid an unpleasant crunch on the sandy soil spinach grows in, always give fresh spinach a Read more »

Love Fresh Chop Garlic But Don’t Know How to Chop It? Check Out These Picture Book Directions

Chopping Fresh GarlicThere’s nothing quite like the magnetic scent of freshly cut garlic to attract attention to action in the kitchen. And then, of course, there’s nothing like the fantastic punch of flavor freshly chopped garlic adds to any recipe you’re preparing.

First, here’s what to look for when you buy fresh garlic at the grocery store. For optimal flavor and ease of chopping, select fresh garlic bulbs that are firm to the touch and heavier in weight, not those that are dried out, spongy soft, and lighter in weight as shown in the comparison pictures below. Also, avoid garlic bulbs that have started to sprout green shoots or show signs of dark colored mold on or under the bulb’s papery white skin. Finally, select garlic bulbs with bigger garlic cloves as bigger cloves are a lot easier to peel and chop than smaller cloves. Read more »

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