Sun Mountain 50K

Although Fall training had been a bit tentative because of a lingering left ankle sprain (which I rolled a few steps from the end of a hike with the kids back in July), the Deception Pass 25K race (December 2015) went okay and training for Orcas 25K was going well. Unfortunately, I rolled the ankle hard at the Orcas race on January 31 and, while I was able to “run it in,” I had suffered a pretty bad sprain, and I ended up taking 6 weeks off from training. I was scheduled to run the Chuckanut 50K in March but  was able to obtain a refund from the race director (the RD of Chuckanut, Krissy Moehl, was wonderful I might add) and set my sights instead on Sun Mountain 50K in May 2016.

 

Back on the Mend

Slowly, with the help of my coach, Alison Naney of Cascade Endurance, I was able to put in place a training program that would get me ready — though far from optimally — for Sun Mountain. Now, for me, an optimal training schedule for a 50K trail race would involve a slow buildup of mileage with a peak of the longest run being in the 20+ mile range (or 5-6 hours) occurring around 3 weeks pre-race day. But Alison came up with a plan that would have me a bit under-trained but more or less ready with a peak long run of 4 hours at 2 weeks prior to the race. Sub-optimal, yes, but it would have to be good enough given the 6 week layoff for the ankle.

Not So Fast

So all was going pretty well. Four weeks pre-race, I had a great 3 hour run on the Chuckanut course near Bellingham and a week later had a good 3 1/2 hour run at Cougar Mountain. Unfortunately, the good running karma took a break when two weeks before the race I rolled my ankle again on what was supposed to be 4 hour run from Snoqualmie Point to Rattlesnake Lake but ended up being only 2 hours with some collateral damage. The good news, though, was that I was able to run 3 days later and had a few good one-hour runs later that week. That Sunday (6 days pre-race), I set out for a 2-3 hour run at Discovery Park but ended it early when my ankle started feeling stiff and then hurting whenever I landed after scaling a log.

Now any runner will tell you that this was not going well. Your ankle should not be hurting with less than a week to go before a major race. Furthermore, if by some strange miracle, my ankle was okay on race day, there was this little matter of being under-trained for the race.  Still, I decided not to panic just yet and was thankfully able to snag an appointment with my wonderful ultrarunner physical therapist, Alison Gillespie of Real Rehab (yes, both my coach and PT are named Alison). Thankfully, Alison was reassuring. She worked on my ankle, suggested I take a few days off from running and that I try instead some spinning or biking to get the blood flowing to the injury without bearing weight on it. Best of all, Alison told me she thought it was okay to run the race on Saturday, and worse-case-scenario, there were several points during the race that came by the start so if I needed to drop, I easily could.

At this point, my confidence was less than spectacular, but I nonetheless followed PT Alison’s advice and rode my bike Tuesday, Wednesday, and Thursday and held off doing any running. To make matters even worse, my ankle was hurting on Thursday riding home from work, which I figured was not a good sign. Because of my concerns of keeping the ankle from swelling any more, I decided not to run the entire week.

Race Day

Well, the hotel was booked, I had always wanted to visit Winthrop and the Methow Valley, and I wasn’t going to get refund from my race entry fee, so I figured I’d give it a whirl despite my misgivings. Those last few days, I worked hard on staying positive while remaining realistic. Listen, I’m not some crazy ultrarunner hero; I wasn’t going to keep running if my ankle was really hurting. But on the other hand, it was a no brainer to at least start the race. We took off for Winthrop Friday morning and the drive there along Highway 20 was beautiful. I sat in the back seat with my leg propped up while Suzanna supportively did all the driving.

Suzanna and I discussed race strategy, prepared my drop bags, discussed where she would be able to see me on the course, and how I would communicate to her if I dropped. Saturday morning arrived and I was the first runner to check in. After chatting with some runner friends and coach Alison, and visiting the porta-potties at least 3 times, I was ready to start the race.

flowersThe race started at 10 AM and I have to say right off the bat, I felt crappy. At mile 3, I seriously contemplated turning around and heading back to the start. I just wasn’t feeling it. About that time, Coach Alison’s husband Sam (also a Cascade Endurance coach) was there cheering me (the first of three times I saw him on the course; thanks, Sam.) A little after that, a voice in the distance from above shouted “Paul, I see you” which surprised me, especially since I couldn’t see where exactly the voice came from but I was pretty sure it was Suzanna which made me smile. I clamored on and finally settled in a couple of miles later with a a pair of runners (Kari and Broeck). Having other runners to chat with was great and really helps when one is thinking of how horrible they feel. We made it to the first aid station at Thompson Ridge at mile 8. I grabbed a few grapes and headed back out. At this point the ankle was feeling okay and while I wasn’t feeling great, I was okay. A few miles later, I fell back and lost touch of my two new friends. My thinking soon devolved into whether I’d drop out at the second or third aid station, or maybe there was the slightest of chances that I might tough it out I finish the whole darn race. The ankle continued to be fine but now my right side which I had strained a few weeks earlier doing some plyometrics drills started hurting.

Lest I only whine about the pain and hardship, I should mention that the course was beautiful. Yellow and purple wildflowers were everywhere; the valley was so colorful surrounded by gorgeous mountain peaks and sweeping views.

Digging In

The second aid station, Homestead, was supposed to be at mile 17 but my watch was telling me that it was mile 15. Nevertheless, I was happy to make it and see Suzanna and Porter (our black lab). I sat down for a few minutes, refilled my hydration pack, ate a few grapes, kissed her goodbye, and headed back out onto the trails.

Soon, we began a long climb up Black Bear trail. I got my running poles out which helped ease the ascent. It was tough but what really hurt was the descent down Black Bear. At first my right side pain came back and then my hips. With each step down the hill, my hips and pelvis screamed with a bone-jarring pain. A nice woman who introduced herself as Laura ran with me for a bit, encouraged me and then took off. I slowed down, did a little walking (which I never do on the down hills), and took a few deep breaths. And then I just continued going forward. At this point, I was sure I would be dropping out and debated whether I would drop when we ran by Sun Mountain Lodge at around mile 22 or at the last aid station at around mile 25. It was just a matter of time.

The trail bottomed out and was flat for a bit before climbing very steeply to Sun Mountain Lodge. I saw my running friend, Nicola run by looking strong (she finished 5th) as I struggled to make it up the ascent. Once again, the poles helped as I struggled up, but it was the fact that in a few miles, I would turn around and descend this very steep incline that worried me the most. At the top, we then flattened out and ran by a bride and groom having their pictures taken on the lawn in front of the lodge.  The course continued down past the lodge for another mile before turning around at small white sign in the middle of the trail. On the way down I had spied a large root with a loop that was raised several inches above the ground. I yelled “root” to the runner right behind me who yelled it to the guy behind her. About a minute after the turn around I looked up to see a guy trip and fly through the air. He must have missed the root. Fortunately, he tucked and rolled perfectly and was fine. We headed back up to the lodge and then back down the earlier very steep hill. Ouch, it hurt, but a little less than it hurt on Black Bear, for which I was thankful.

SunMountain-420-LAt various points in the race, you would come up to a spring-loaded gate that you would open and let snap shut behind you to stop livestock from going where they were not supposed to go. But at some point between Sun Mountain Lodge and the last aid station, I looked up and saw a runner ahead of me climbing what appeared to be a step ladder over the fence. And indeed, I had to do the same. Now, suffice it to say that 20+ miles into an endurance race, one of the last things you want to do is climb a ladder over a barb-wire fence but that’s what we had to do. I yelled to the runner who had just performed the feat “That’s interesting.” She yelled back, “No, that’s rude.” I chuckled as I next hobbled painfully up and down the ladder, steadying myself on the tree that thankfully was there to assist with this trying feat of strength. I thought about stopping to photograph this absurdist of mid-race obstacles, but I was too tired to take my phone out. (Thankfully, I saw that someone else had posted a photograph of the obstacle in question when composing my story.)

At the bottom of the hill, things flattened out again and the trail went by Patterson Lake. In the distance I could hear what sounded like the third and last aid station. The din of cheering and cow bells got louder and pretty soon I was there at the Patterson Lake aid station at mile 25 (or mile 23 according to my watch). Suzanna was there, of course, and took my picture as I was approaching the aid station.

I rested a bit, chatted with Jess Mullen, who was working the aid station and who proceeded to tell me not to be fooled by the first false peak up Patterson Mountain. Suzanna and I talked. I discussed with her my options, which included dropping now and walking back the two miles with her and Porter to the finish as a DNF, or maybe, even if I walked the remaining 6 miles of the course, I guessed it which would take me about 2 hours and get me to the finish in about 7 hours, which was plenty of time before the 8 hour cutoff for the course. I mean what’s 2 more hours of suffering anyway? Did I mention that miraculously my bad ankle was not bothering me at all? The fact of the matter was that I would much prefer to finish the race, as long as I wasn’t seriously injured than drop out. Suzanna agreed that I should go for it and so it was decided I would continue and not take the easy exit.

Doubling Down

Patterson Mountain was the steepest of the three steep climbs of the race, ascending a little over a 1,000 feet over about 2 1/2 miles. It was brutal, worsened by the fact that it was open so you could see all these runners in the distance slowly making their way up (and then back down) the mountain. I walked most of the way up and ran the few flatter spots. I made it to the turn-around and then headed back down the very steep decline. Amazingly, the bone-jarring pain I felt 7 or 8 miles earlier was gone. I mean I was exhausted and every part of my body hurt, but nothing like the earlier descent down Black Bear trail. I continued on.

I should mention that one of the nice things about the out-and-back nature of the peaks of the Sun Mountain course, is that you saw people going in the opposite direction as you went up or down and almost everyone was there cheering each other. The people coming down when you were going up would usually throw you some encouraging words. “Nice job.” or “Way to go.” And when you, in your state of absolute exhaustion and self pity, were coming down the mountain, the people who were behind you by 20-40 minutes were smiling and praising you like you were some amazing super ultrarunner, making you feel almost accomplished, like you were fast or something, when you were pretty sure you were way slow. That’s the beauty of the ultrarunning community — almost everyone is nice and friendly. And despite my not feeling up to it, I tried to reciprocate with some encouraging words of my own.

About half way down the mountain, I came to a T in the trail and instinctively, without reading the yellow sign, headed to the right to retrace my steps from earlier. Fortunately, a few steps later, I realized that I never looked at the direction of the arrow in the sign. I turned around, ran back to the sign, and saw that I was actually supposed to go left, not right and head towards the finish, not back to Patterson Lake aid station. A runner who was heading up the hill, yelled “good catch.” Boy was it ever.

From there it was about 3-4 miles to the finish. I was alone for the next two miles on some technically difficult single-track terrain. Not difficult because it was very steep or because of any sheer drop offs, but difficult because we were running along a narrow dry stream bed (about 2-3 feet wide) with a rut carved right down the middle. Suffice it to say, that the footing was difficult, and I was worried about rolling my ankle. Fortunately, I managed to avoid any injury and made it to the road. I crossed the road and headed toward the finish. Since my watch didn’t agree with the map of the course that I had studied and printed before the race, I wasn’t sure how long I had to go. I was thinking it was anywhere between a 1 and 4 miles at this point, though I was thinking–okay hoping, wishing, and praying–that it was closer to a mile. At this point, it didn’t matter. I was committed and I was going to finish! After about a mile, I saw a sign for Chickadee trail, which was the trail we had started on and which I was reasonably sure would soon lead me to the finish. I dug down a little deeper and ran the shallow inclines instead of walking them like I desperately wanted. After another half mile or so, I started to hear the cheers in the distance. I quickened my pace and spotted Suzanna! She confirmed that the finish — which I couldn’t see at this point because of a remaining turn — was about 50 feet away.

I accelerated across the finish, smiling big time, with a respectable time of 6:22. I did it. I stuck it out despite having a thousand excuses to quit. I simply refused to use any of those excuses. Not this race.

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Obliteride Wrap-up!

The 50-mile route

The 50-mile route

Over the last three months, Suzanna and I donned out bike jerseys and shorts, grabbed our bikes, and trained so we would be ready to ride 50 miles on Sunday, August 9th. Well, Sunday came around, the weather was sunny (but thankfully not too sunny), and Suzanna and I had a great time pedaling 50 miles in Obliteride 2015.

The dedication wall

The dedication wall

More important that the athletic challenge of riding 50 miles was the fund-raising. We used social media and a few emails—sorry if we annoyed you—to ask our friends and family to donate to the cause. And thanks to the generosity of our friends and family, we managed to raise $4000 for life-saving research at Fred Hutch. Thank you so much, donors, for your generosity.

 

The Ride

It was a truly great weekend. On Friday, was the kick-off party with food, drink, music, and a chalk board to write dedications for the event.

We arrived at Fred Hutch on Sunday just before 8:00 AM, unloaded the bikes from

Suzanna and Paul at the start

Suzanna and Paul at the start

the car, and made our way to the starting line. After the singing of the Star Spangled Banner, the ride started promptly at 9:00 AM and Suzanna and I took off along with several hundred other riders doing the 50-mile route. One of the best parts of the ride, was the fact that we got to ride together the whole way. We finished the ride with my hand on Suzanna’s shoulder as the announcer announced our arrival, adding the fact that Suzanna was a cancer survivor. Survivors, in fact, had special status all weekend which was a fitting touch. At the start, signs naming each and every survivor rider lined Fairview Avenue.

The survivor sign

The survivor sign

In all, over 1,000 riders participated in the event, raising (as of August 11th), over 1.8 million dollars for Fred Hutch! This number will undoubtedly go up between now and the end of September. What a great event for a great cause. We are so glad we could be part of Obliteride 2015!

 

 

 

Obliteride was a success because of all the generous donors. It’s not too late; you can still contribute to Obliteride until September 30th!

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Back to the Real World

In my work at Fred Hutch I collect and manage data on cancer patients.  Every day when I come to work, I have to temporarily suspend my empathy for the patients we study and disconnect my emotions or I’d lose my objectivity and quite possibly my mind and never get any work done. The people and their experiences we study become data points living in a database within a virtual world stored inside the computer network. They become statistics that we manipulate and report on to further science. This is a necessary requirement of doing research and getting the work done. Thus, most of the time when I work at Fred Hutch, I live in the abstract world.

Every so often, though, the reality of cancer thrusts me back into the real world like a cold slap across the face. Yesterday, for example, I learned that a friend in her forties who had been battling cancer for a number of years finally succumbed to the disease and died. Aletia wasn’t a close friend but she was someone I knew through our church and the school that my children attended.  A real person cut down in her prime by cancer, leaving behind two lovely girls and a loving husband.

Aletia’s death is also a reminder why working in cancer research is so important. Real people get cancer, real people suffer from it, and real people die. Lots and lots of people. From babies to 100-year olds and everyone in between. This is the reality of cancer and the reality of life. RIP, Aletia.

I’m riding Obliteride on August 9th to raise money for cancer research at Fred Hutch. Please consider donating to the cause.

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A Day in the Life of a Cancer Programmer

Fred Hutchinson Cancer Research CenterI consider myself very lucky to have the privilege to work at Fred Hutchinson Cancer Research Center, which we affectionately call Fred Hutch. I manage a small team of programmers in creating custom solutions to support the world-renowned research that is happening here.

In this post, I thought I’d give you an idea of what research projects I am personally involved with day to day, either in a programming/configuration/orchestration/maintenance role or in a management role.

Oh, and it’s worth mentioning that not all of the work we do at Fred Hutch is cancer related. Fred Hutch scientists also do research in infectious diseases, diseases of the immune system, and a few other disorders. Still, the bulk of the science being done here is cancer related.

So here are some of the projects I am currently working on…

1. My group at Fred Hutch serves as the clinical coordination and data management center for a multi-site study of an immune system disorder called Sjogren’s Syndrome. The goal of this study is to develop a panel of biomarkers to diagnose this disorder. We are responsible for the collection, quality control, and storage of clinical and laboratory data for this clinical trial. For this project, we use a electronic data capture system called REDCap, a laboratory system named LabKey, SAS, a few custom-built .NET programs to tie it all together, and SQL Server.

Image_782. I lead the programming team supporting a pair of trials looking at the accuracy of pathologists when diagnosing breast cancer and melanoma. Initial results of the breast cancer study made news when a controversial paper describing the results was recently published in JAMA. The system is built using ASP.NET MVC with an electronic slide viewer built using Silverlight.

vials-rack-192652743. I created and maintain a specimen repository that I first wrote using ASP.NET about 10 years ago. This system is used to track specimens– little vials of blood and tissue that are collected from study subjects and stored in super-cold freezers–for five different repositories, including repositories for leukemia and a rare disease known as Shwackman-Diamond syndrome.

4. My team maintains another ASP.NET-based system that tracks the logistics of running hundreds of clinical trials in AIDS treatment and prevention. This system also communicates to our funding agency at the National Institutes of Health on a daily basis using a web service client.

5. My team recently launched a new study that is looking at the effects of eating frequency on health. We helped build the data collection system (using REDCap) and a .NET console program that texts participants reminders to complete their daily food intake diaries.

6. We are working to build a website for a new study with pilot funding to improve the reliability of self testing for Cytomegalovirus (CMV) infections in bone marrow transplant recipients. CMV is particularly dangerous in these patients.

Cholera7. I am helping to manage the data collection of a study that is attempting to extract information about cholera outbreaks in Africa using as the source data reports extracted from a public reporting system called ProMED. The goal of the study is to build models to better understand how this devastating disease spreads.

8. We manage the data collection for innovative research study to use acceptance and commitment therapy (ACT) to coach smokers over the telephone to quit smoking. Prior studies have shown ACT to be a promising technique to help smokers and others with addictions to stop these destructive behaviors.

9. I recently completed an online implementation of a scoring algorithm for use by oncologists who are trying to predict patient survival from hematopoietic stem cell transplants for leukemia and myeloma. The system was built using ASP.NET MVC and jQuery.

10. I lead a team that maintains a 8-year old custom-developed CATI (computer assisted telephone interviewing) program for our telephone interviewer team.

That covers most of the systems that occupy my time of late.The technology is not always bleeding edge but, in general, we try to stay current and forward thinking.

It’s a challenging job at times, especially when trying to juggle dozens of clients who are almost always on a short schedule with a even shorter budget. But boy, is it rewarding. I truly love my job and I hope you enjoyed reading a bit about it.

Obliteride_Logo_Horizontal_4CP_Regv2And finally (you knew there was a tie in), my wife Suzanna and I are riding our bikes 50 miles on August 9th to raise money for the wonderful and truly life-saving research being done at Fred Hutch. Won’t you please consider supporting the amazing work we are doing here by donating to my ride? Thank you.

donatenow1.jpg

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Running for Me but Riding for Them

Obilteride2013This past Saturday, Suzanna and I jumped on our bikes and rode 30 miles as part of our training for the 50 mile Obliteride bike ride on August 9th to raise money for Fred Hutchinson Cancer Research Center, where I also happen to work. Then on Sunday, we drove up to Snoqualmie Pass, got off at the Hyak exit, and Suzanna dropped me off for a run through the Hyak tunnel and along the Iron Horse trail where we reunited after 21 miles. You see I am also training for my 11th marathon, the Light at the End of the Tunnel race on June 14th and I was running the first 21 miles of the course.

RuningOnTrack2013I am running the marathon in two weeks for myself and my goal to finally qualify for the Boston Marathon. Two years ago, I actually qualified at the Eugene Marathon but, alas, that was the year that the Boston Athletic Association dropped the qualifying times in September another minute and 38 seconds for the 2014 race and I no longer qualified. They dropped the qualifying times again for the 2015 race by 1:02 so who knows what the real eventual qualifying time will be this year for my age group. Anyway, it has always been a life-long goal to qualify for the Boston Marathon and I am hoping to do it in a couple of weeks.

On the other hand, I am riding Obliteride, not for myself, but for all those who’s lives have been affected by cancer.  So whether or not I qualify for Boston, I will continue my training and fund-raising for Obliteride and Fred Hutch. And as much as I want to do well in the maratObliteride_Logo_Horizontal_4CP_Regv2hon and qualify, Obliteride and cancer research is so much more important.

Won’t you please consider donating to my ride?

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Cancer Gets Personal

2014-05-11 08.35.41

Suzanna

As many of you know, I work at Fred Hutchinson Cancer Research Center (or simply Fred Hutch). It’s a very rewarding job knowing that I am helping scientists crack the code of cancer and save lives. But to be honest, when working in cancer research, it’s very easy to keep the suffering from cancer at a very distant, clinical, and safe distance from oneself. Hey, it’s just a job! (In reality, it’s not just a job, but I’ll save that for another post.)  But I have a more personal relationship with this thing called cancer.

Over twenty years ago my sister, Pat, had a close call with melanoma.

My dad had a pre-cancerous but serious disease of his throat called Barrett’s Esophagus. It got so serious for my dad that they had to surgically remove part of his esophagus in a quite painful surgery. (Fred Hutch is a world leader in Barrett’s Esophagus research, by the way.)

My cousin, Paul Kunzinger, who was born within a year of me, died of lung cancer in 2007 at the age of 49 leaving behind his wife and two lovely girls. (If you are interested, I wrote about Paul in a blog post back in 2009 while I was raising money for a different cancer ride.) Needless to say, his death was devastating to his family.

Cancer really hit home, however, when my wife, Suzanna, had a major scare when her only kidney (transplanted from her dad almost 20 years ago) was found to have a cancerous tumor on it a few months after we were engaged in 2010. It was very likely that she might lose her kidney in the battle and then what? I was certainly ready to give her one of mine but we didn’t know if I would be a good match. Fortunately, her kidney surgery was a resounding success and she was able to keep her kidney. She gets a scan every year to make sure it hasn’t come back. (Suzanna, who is also riding Obliteride this year, has written about her cancer battle in a series of posts on her blog.)

Suzanna and I are so so lucky that it worked out so well because, to be frank, we feared the worst. I’m sure we felt like many people who get the diagnosis of cancer. That’s why research needs to continue at world-class cancer research centers like Fred Hutch. And this is why Suzanna and I are riding Obliteride to raise money for Fred Hutch. I hope you can help.

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Kicking Off Obliteride 2015 Training and Fundraising

2015-05-16 13.56.27A couple of days ago I decided to join Obilteride 2015. I also participated in this fundraiser for the amazing place where I work back in 2013. This year, I am riding the 50 mile ride with my wife, Suzanna. Unlike many charity events, 100% of the money raised for Obliteride goes to fund the awesome work being done at the cancer research center that I work for, Fred Hutchinson Cancer Research Center. That’s right, since a number of sponsors are picking up the overhead to run the event, 100% of the money donated will go to directly to cutting-edge cancer research done at Fred Hutch; research aimed at curing cancer and reducing suffering from this horrible family of diseases.

I have to admit that I am very lucky to work at the world-renowned Fred Hutch alongside some of the brightest scientists in the world. Fred Hutch has done a lot of wonderful research in order to understand, prevent, treat, and yes, even cure cancer. The funds raised by Obliteride when combined with grant funds from the National Institutes for Health and other funding agencies will help Fred Hutch continue its pioneering research to help obliterate cancer.

So while I continue to train for the ride on August 9, I am hoping you will consider making a donation to my Obliteride campaign. Thank you!

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Vitamin supplements for vegans

Wow. I had just recently come to the same conclusion: eat better rather than depending upon lots of supplements. And with very few exceptions, you get it all with a plant- based low-processed food diet. Thanks Jean for another great post:

Vitamin supplements for vegans.

Categories: Diet, Vegan | 1 Comment

Tasty and Healthy Homemade Granola

Granol in Bowl

Paul and I like to eat granola but frankly most of the granola out there that you can buy is full of fat and sugar, and over-processed. Making your own granola, however, is quite easy. My granola recipe is influenced by Kathleen Daeleman’s crunchy granola recipe from her book Cooking Thin with Chef Kathleen, but I’ve made it even healthier by reducing the sugar and adding chia, flax, and cocoa nibs. It’s of course a completely plant-based (vegan) recipe.

Ingredients

  • 1 cup organic coconut sugar or organic brown sugar
  • ½-cup water
  • 4 tablespoons of organic chia seeds
  • 2 tablespoons of organic ground flax
  • 2 teaspoons organic vanilla extract
  • 1/2 teaspoon of salt
  • 8 cups organic rolled oats
  • 1 cup of chopped nuts (e.g., cashews, almonds, pistachios)
  • ¼-cup cocoa nibs (optional)
  • 1 cup of dried fruit (e.g, cherries, cranberries, raisins, currants)
  • Coconut flakes (optional)

Steps

  1. Preheat oven to 275 degrees Fahrenheit.
  2. Line 2 cookie sheets with parchment paper and set aside.
  3. Using a 4-cup microwave proof glass measuring cup, add your sugar and water, and microwave for 1-2 minutes until the sugar is dissolved. Add chia, flax, vanilla, and salt to the measuring cup and let stand for 10-15 minutes.
  4. Get out your biggest bowl, and combine the oats and nuts with the contents of the glass measuring cup. Add the cocoa nibs if you are using them.
  5. Mix well then spread the granola onto cookie sheets.

Granola Before Putting Into Oven

Ready for the oven.

  1. Bake for 90 minutes.
  2. After removing the granola from the oven, add dried fruit and other mix-ins like coconut flakes.
  3. Let the granola cool completely, before storing it in an airtight container.

Granola After Coming Out of Oven

Fresh out of the oven.

Putting the Granola into Container-2

Carefully pouring the granola from the parchment paper into a glass container after it has cooled.

Variations

Each time I make this recipe, I vary the nuts and dried fruit used. Some great flavor combinations I’ve made in the past:

  • Pistachio & dried cherry
  • Almond & cranberry

Today’s mix included:

  • cashews,
  • currents,
  • and sweetened coconut flakes.

I usually use 1-cup of nuts and 1-cup of dried fruit, but you can adjust to suit your needs. You can use either raw nuts, or roasted/lightly salted nuts.

Categories: Diet, Vegan | Tags: , , | 1 Comment

Plant Milks, the Search for the Perfect Café Latte, and My Recipe for Coconut Milk

Latte-9I admit that one of my favorite daily indulgences during the past fifteen or so years has been my daily (or twice or, when under duress, thrice daily) café latte. And until very recently that has meant a non-fat cow’s milk latte. But a few months ago, Suzanna and I became vegans (with the only exception being the occasional eating of wild seafood).

So thus began my search for the perfect non-dairy plant-based “milk” to have with my latte. I’ve tried them all. Okay, not all but the following: soy, oat, hemp, almond, rice, coconut, and an almond-coconut mix. And for each, I have tried both the unsweetened and “original” or sweetened varieties.

And after much experimentation, I  have pretty much settled on four that I can drink:

  1. Coconut milk. This is my milk of choice when making my latte at home. I don’t use the kind you can buy in the carton, though, that will do in a pinch. I prefer to make my own. (See later in this post for my home-made recipe.) I have yet to find coconut milk served in a café, though.
  2. When out, and if available, rice milk. But the arsenic in rice, does concern me.
  3. Almond milk is another option when rice is not available. I have also tried making my own almond milk but soon after decided that I didn’t like almond milk that much after all.
  4. When no other option is available (like at Starbucks), soy milk.

First of all, let me get it right out there: IMHO, none of these tastes as good as dairy milk. No one said that going vegan was going to be easy. (Actually, a few people have said this and they are, frankly, not telling the truth.)

Secondly, at almost all espresso bars and cafes, they use way-too-sweet versions of the above milks. Apparently, the majority of the USA consuming world, likes their foods either too sweet, too salty, or too hoppy. And those with more moderate tastes are left to scramble to find something that they can tolerate. And it’s worth calling out Starbucks in particular: other than dairy milks, they only stock this ridiculously sweetened vanilla-soy milk that is barley drinkable. I just don’t understand why they can’t serve a less-sweetened variety and then let the sugar hawks add vanilla syrup and/or sweetener rather than push the overly-sweetened soy pap on all of us.

Home-Made Coconut Milk

This is why I prefer to make my own lattes at home where I have complete control over the “milk” selection process. Now, I did start out buying coconut milk that comes in the carton but I have two issues with that. First, it’s too sweet and second, there are two many ingredients. I prefer to get more elemental than that.

But then I remembered that many stores carry canned coconut milk. The kind you buy for making Thai dishes, curries, and baked goods. And the ingredient list is pretty simple:

Coconut
Water
Guar Gum

CocuntMilk_ThaiKitchen_IngredientsActually, not all of the coconut milks contain this last ingredient, guar gum (a paste made from the ground endosperm of guar beans), but after trying both those with and without guar gum, and after reading about guar gum, I have decided that I prefer the emulsifying and stabilizing qualities of the guar gum (which, by the way, is high in fiber and has been found to lower cholesterol) that makes the coconut milk retain a more even consistency. However, you may prefer to sacrifice a little emulsification for one less ingredient.

The Coconut Milk Recipe

Okay, enough chatter. Here is my recipe for coconut milk that works great in café lattes, and probably would work equally as well in other recipes requiring a milk substitute.

Ingredients

  • 1 can (13-14 ounces) of Organic Coconut Milk. I have used coconut milk from the Thai Kitchen, Natural Value, and Whole Foods 365 Everyday Value brands. Don’t buy the the light version of coconut milk which is just a watered down version of the milk since you will be adding your own water.
  • 2 cans of water
  • 2 teaspoons of Organic Sugar (or honey or some other sweetener). Note: most non-organic sugar from sugar cane is not vegan!

Steps

  1. CocunutMilk-PouringIf using the coconut milk containing guar gum, pour the contents into a pitcher or container. If using the kind without guar gum, add the contents to a blender. You may need to use a knife, spoon, or some other utensil to scrape the coconut from the sides of the can and lid.
  2. Add two cans of water to the milk. (Use the can that the coconut milk came in.)
  3. CocunutMilk-AddingSugarAdd two teaspoons of granulated sugar. Two teaspoons works well for me, but you might wish to reduce or increase the amount of sugar to suit your taste buds. I’ve also made it with honey and, most recently, with organic coconut palm sugar.
  4. If using the variety of coconut milk containing guar gum (and thus, of a more even consistency), stir the mixture with a long wooden spoon; there is no need to use a blender. If using the variety without the guar gum, however, you will need to blend the mixture in the blender for about a minute.
  5. Store in the refrigerator for up to a week or so.

Nutrition

The calories depends on the variety of milk and sweetener you use. Also, I have always added 2 cans of water; you can certainly choose to add more water to the Natural Value brand of milk, for example, to reduce it’s caloric punch a bit. It’s also worth noting that most of the calories in coconut milk come from saturated (but plant-based) fat. The computed calorie counts are in the same ballpark as dairy milk and other non-diary milks.

Here are my calculations using the three different types of milk I have tried(comical side note: notice how each brand uses a different serving size value):

CoconutMilk-ThaiKitchen_NutritionThai Kitchen

  1. Coconut milk: 5 x 140 = 700 cal.
  2. Sugar: 2 x 16 = 32 cal.
  3. Total: 732 calories for 41 ounces or 17.9 calories per ounce. Or about 144 calories per cup.

CocunutMilk-WholeFoods_NutritionWhole Foods 365

  1. Coconut milk: 6 x 120 = 720 cal.
  2. Sugar: 2 x 16 = 32 cal.
  3. Total: 752 calories for 40.5 ounces or 18.6 calories per ounce. Or about 147 calories per cup.

CocunutMilk-NaturalValley-NutritionNatural Value

  1. Coconut milk: 4 x 200 = 800 cal.
  2. Sugar: 2 x 16 = 32 cal.
  3. Total: 832 calories for 40.5 ounces or 20.5 calories per ounce. Or about 163 calories per cup.

Post-Script

Since posting, I have changed my habits: now I have lattes made with Hemp Milk. We get the Pacific Original Hemp milk. I tried making my own hemp milk but that didn’t work so well. Pacific makes a very good hemp milk.

  • On a couple of occasions, I have gotten very sour canned coconut milk that was almost undrinkable. In these cases, I have simply poured the whole concoction down the drain after tasting it. I’ve tried adding more sugar, but it didn’t help much.
Categories: Diet, Vegan | Tags: , , , , , | 2 Comments

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