Mahshi Filfil — Stuffed Peppers with Feta Cheese Sauce

This is from Sunday’s at Moosewoods. I had made this once, years ago, and it was quite good. And even though we normally try to make something new for cooking club, I figured this would be ok since it had been so long.

I 2-3 X’d the recipe since cook club has 10 people, and htis serves 4:

4 large peppers — red, yellow, or green

stuffing:
——–
1 cup chopped onion
3 garlic cloves, pressed
2 tsp dried dill weed
1/4 cup olive oil
1/4 cup pine nuts
3 tomatoes, chopped
3 cups cooked short grain brown rice
1/4 cup chopped fresh parsley
1 1/2 tbs chopped fresh mint
freshly ground black pepper to taste

1/2 cup tomato juice

creamy feta sauce
——————
1 3/4 cup milk
1/4 cup butter
1/4 cup unbleached white flour
1/2 tsp dried dill weed
1 – 1.5 tbs chopped fresh mint
3/4 cup grated feta cheese
salt and freshly ground black pepper to taste

4 fresh mint leaves

1. Saute onion, garlic, and dill in the olive oil until the onions are translucent. Add the pine nuts, and when they begin to color, add the chopped tomatoes and simmer, covered, for 3 minutes. Add the rice and mix well. Stir in the parsley and mint. Add salt and pepper to taste. Remove the pan from the heat.

2. Cut the peppers in 1/2 length wise and remove seeds. Leave the stems on, so the pepper halves will hold their shape better during baking. Stuff the peppers with the rice mixture and place into an oiled baking dish. Pour tomato juice into the bottom of the dish. Tightly cover and bake at 375 for 30 minutes.

3. To make the sauce, heat the milk in a small sauce pan and stir occasionally to prevent scorching. In another sauce pan, melt the butter. Stir the flour into the butter and cook it for a few minutes. Pour in the hot milk, stirring continuously, until the mixture thickens. Add the dill, mint, and feta. Heat gently until the feta melts. Season with pepper.

4. Serve the stuffed peppers with the sauce drizzled over the top. Garnish with mint leaves.

Orienteering…

I’m very behind on posting… Something like 4 books, 1 cooking club event, and 2 orienteering events. I’ll try to knock them each out over the coming days.

First off is orienteering:

1) Local Backwoods Orienteering Event at Shenck Forrest on 4/15

I ran the red course, and as BOK did at the smaller venue of Lake Johnson a few months back, they made this one tricky by putting out extra controls on the more advance courses. (Shenck is also a bit small for the longer courses when compared to some of our normal venues like Umstead or Raven Rock.)

That means you have to be right-on to get the correct control. I did pretty well in that regard, missing just one of the tricky ones, but overall I was pretty slow. Much of that was due to walking along a fence for 15 or 20 minutes, wondering if I should really jump it or not. Over course looking back, it was obvious that it was not out of bounds on the other side, and the control was clearly on the other side, so I should have jumped it much sooner. But that certainly cut into my time! However, I still ended up 3rd, though much further behind than normal! Give me back my lost 20 minutes and I would have finished more like normal in relation to the other racers. Normally folks I would not have beaten due to that mistake, I still beat. That is because several people decided not to cross the creek, so they were DNF’s. The water was high as there was a ton of rain. In fact, on one of my crossings when I couldn’t find a log to use as a bridge, the water was up to mid-thigh, and it was almost white-water like, so it was pretty strong.

http://treklite.com/bok/news/event-07-04.htm

2) West Point A Meet on 4/28

I was working in Boston and decided to fly home via New York, so I could do this meet in West Point. I lived there a long time ago when my Dad taught at the Academy, so I thought it would be fun to go back. Two things on that… First, I would not fly into JFK or any of the NYC airports again to do this. Traffic in and around the city was crazy. It didn’t help that I ran into Yankee — Red Sox traffic on the way back. Second, the West Point guards would not let me onto base, so I could not see our old place.

As for the race, it was pretty tough. I started out doing ok — not fast, but not terribly slow either. The map was somewhat hard for me to read as the contours were 5m and I’m used to 1 or 3m. And the location was very mountainous. The course was a little over 6K, but had over 325m of elevation gain. While I was not spot on for the 1st 9 controls, I was never too far off. However, #10 proved to be a killer. Took about 30 minutes for me to find it. When I did, I headed off to #11 dejected. Orienteering is so hard when your mind is not in it. I again struggled with #11, and decided to skip it and start heading in. On the way in, I picked up #13 and #14. But I was a DNF since I had missed #11 and #12.

I still had a great time, and the area is so beautiful. I would definitely go back and give it another shot next year if I can work it out.

/Sean

Post to the Yahoo CM group

I posted this to the Yahoo CM group and thought I should include it here as well:

> Here is my last question: with grade 4 CMP in the right knee and
> grade 3 CMP in the left knee, and 3 knee surgeries, I have come to
> accept the fact that my running days are over (I am a 31 year old
> triathlete and marathoner…no longer I guess). What do I do now???

I know how you feel, and for many on this board that were not competitive athletes, it is hard for them to understand where we come from. Adventure racing was a huge part of my life before my knee went south, and some advice you will receive will be just happy to be walking. And I actually agree that at some point, you may have to accept that.

Personally, I have not yet given up on getting back to racing, though I am getting closer to that every month. 😦 The type of racing I did was 2 to 3 day races, in which we would run/trek 40-60 miles, mountain bike 100+ miles, paddle 20-50 miles, do rope skills, etc. So it was pretty extreme. Now, post surgery, it has taken a long time to get back to running 30 minutes, and even then I have minor discomfort in the knee the next day. But I have learned not to push so hard, to take it easy, and see how the knee reacts. Rest, ice, and sometimes NSAIDs, but I do try to limit that.

If I can’t get back to racing competitively, my next goal is to race for fun. If not 2 to 3 day races, short ones like 3 or 4 hours. If that is not to be, then I hope to be able to do some short mountain bike races, or do short orienteering events (which I have been pretty successful at the last few months). But if that is not to be, I hope to be able to do a weekend back pack trip. And if I can’t even do that, then I hope to be able to play with my kids — kick a soccer ball, or play tag, etc. And finally, if none of that is to be, then I hope to just walk around normally, pain free.

But, finally, I have to move. For some reason exercise is just ingrained in me. So if I can’t run or hike or walk or bike, then I will do other things, like an elliptical, or swim, or yoga, or lift weights, or do physically demanding work around my house.

Good luck!

Thirteen Moons. Charles Frazier.

thirteen.gif

thirteen.gif

Charles Frazier is the author of Cold Mountain, and I first heard his name when we were staying in the NC mountains near where he wrote that book. Someone mentioned he had written much of it near a cabin we had rented. I immediately went out and got that book, and loved it. And the movie was pretty good too. 🙂

Thirteen Moons is his 2nd novel, with a 9 year gap between the two. I assume much of that is for the required research. It is the story of a boy sent out, pretty much by himself, into 19th century america, at the border of the Indian/Cherokee nation. It follows his life story, and more importanly the story of the Cherokee nation, at a time when the American government was pushing them west, on the “Trail of Tears.”

I have to admit that the opening chapter had me hooked — it was the young boy looking back, talking like a wisened old man, which he was. And most of the book was pretty good, though towards the end, the story kind of fizzled for me. I guess I don’t know what I expected, but I expected something different. I still highly recommend it, though I’d probably give it one less star than Cold Mountain. Beautiful language, historical fiction (often my favorite), and it’s local to the NC mountains again.

As usual, here are some quotes:

  • The gist of the story is that even when all else is lost and gone forever, there is yearning. One of the few welcome lessons age teaches is that only desire trumps time.

  • Some people wanted to know their future, and some didn’t. I, for one, didn’t. Is wolf or bear aware of impending death? No. Would wolf or bear be better for the knowledge? I tend to think not. Be as you are and then go on your way to the Nightland is my belief.

  • I don’t know why I like this one so much. Someone a long time ago told me to buy the right tools for the job and do it yourself. In the end, the tool will pay for itself. Of course that assumes that you may need the tool more than once, which is not always the case.

    The way I see it, I can either hire a man to plow my cornfield every spring, or I can buy a plow. I’m looking to buy a plow.

  • … I believe we should all have to testify against ourselves at some latter point in life. Lay out our flaws with a clerk writing it all down for permanent record. It is a baracing and chastening experience…

  • If you are going to die tomorrow, do you spend the time praising creation or cursing God?

  • When everything is immediately availalbe and infinitely reproducible, nothing is valuable.

Orienteering A-meet

Saturday was Backwoods Orienteering’s (the local club) first A-meet in a couple years, and it was my first A-meet ever. There were a ton of people — in fact, a bus of cadets from West Point made the 12+ drive down to race.

I had gotten a minor stomach bug on Thursday, but strong enough to make me not want to eat much, and that was apparent for me early in the race. I ended up walking a lot more than I had hoped, which is of course evident in my time. My navigation was ok, but not great. There were 20 controls, and I was spot-on on at least 1/2 of them. But there is always one or two that mess me up. I must have gone by one about 5 or 6 times, all within 10-15 feet of it, including running right by it on my entrance to the area, but it was low in a ditch. Problem was there were about 20 ditches all right there so i spent at least 10 minutes looking through that area. 😦

My knee handled the 2+ hours fine, but my legs were pretty dead, so, like I said, I did walk a lot.

Here are the results. I am amazed at the winning time!

Red M (27) 7.5 km 330 m 20 C

1 Andras Revesz 62 DVOA M45 65:45
2 Randy Hall 65 DVOA M40 72:20
3 Istvan Nagy 60 DVOA M45 78:11
4 Nadim Ahmed 61 QOC M45 78:15
5 Dylan Thies 87 HOC M20 85:20
6 Josef Trzicky 59 COK M45 85:41
7 Gabriel Svobodny 90 MVOC M20 87:18
8 Neal Trump 87 USMAOC M20 89:33
9 Justin Lane 88 QOC M20 94:01
10 James Lingar 59 QOC M45 95:12
11 Thomas Svobodny 58 MVOC M45 96:38
12 Artem Kazantsev 67 BOK M40 99:17
13 Vladimir Stemkovski 74 BOK MR 99:20
14 Dale Helm 89 QOC M20 99:53
15 Aleks Peterson 90 QOC M20 101:12
16 Linda Kohn 50 ROC MR 111:36
17 William Corkey 73 BOK MR 113:49
18 Patrick Downie 71 BOK M35 114:23
19 Charles Martz 72 COK M35 117:16
20 Benjamin Bruder 83 USMAOC MR 118:33
21 Jeff Porter 67 CAOC M40 120:28
22 Sean Butler 70 BOK M35 124:59
23 Rick Worner 47 ROC M45 130:50
24 Scott Drumm 65 CROC M40 138:30
25 Ken. Hanson 65 BOK M40 140:50
26 Donna Fluegel 59 WCOC MR 171:30

nc Barbara Bryant 62 TOC M45 117:38

Quick Knee Update

Just wanted to post a quick update that I ran for 30 minutes on the treadmill today. I have been slowly building up towards that. I have been doing the long (60 -120) minute orienteering events, in which I do run a lot, and those have been pretty good to my knee. While it would get sore back in September when I 1st started them, it has not been bad at all in the last couple events– even with Riley on my back. But the treadmill has been a little different. I may be a little tender later, but hopefully not. Granted, I am very slow. At 8:30 min/mile pace, my heart was pushing 170! I used to be able to run 6:30’s at that rate. And I only ran at that pace a minute or two. I averaged about 10 min/mile, though that includes both a 5 minute warm up and cool down at walking pace.

Beyond running, I have not done much biking the past couple of months other than one sping class. I do elliptical now and then, but maybe just once a month. I have been doing PT type strengthening and stretching one or two times a month, and I have been getting back into Yoga — but still just once a week or so. I have been mixing in more yoga to the PT routines, though.

Orienteering: Raven Rock Red Course 2/11/07

red.jpg

In the past, I have a couple of very bad performances at Raven Rock. It’s a park the club only uses once a year, so I’m much less familiar with it, though in theory, that shouldn’t matter. This time around, though, I did relatively well. There was only one control I struggled with that cost me maybe 10-15 minutes. But other than that, I was running well, navigating ok (not great!), and my knee felt fine. I was somewhat disappointed with 5th place, as I thought I would have been a little higher. But the times were relatively close between 2nd and 5th.

Raven Rock is a beautiful park, and doing an advanced course means you get to see some places that people don’t go very often. The course setters did an outstanding job with control placement that allowed us to really go to some neat places. They also used the European style of laying the controls in such a way that you really need to find the feature, not the control. So if you are not navigating well, it would be very hard to get through the advanced courses.

Yoga for Healthy Knees. Sandy Blaine.

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I have to admit that when I first skimmed this book, and looked at the poses, I thought there wasn’t much to them. They were all fairly basic, and things that I use in my practice all the time. However, when I took the time to go through each one, reading exactly what she wrote to do and what to think about, I changed my mind. There is a lot of good information, and what I thought were easy poses were actually sometimes quite challenging.

The list of poses is somewhat short so I’ll go through them all here:

  • Staff Pose/Dandasana
  • Not much to say on this one, other than that holding a contracted quad without pressing down on the back of the knee for 60 seconds is not as easy as it sounds. I’ve done this a lot for a few seconds at a time, especially right after surgery, or right after the injury got so bad I could barely walk, but never for 60 seconds.

  • Comfortable Seated Cross-legged pose/sukhasana
  • I did both comfortable seated, and half lotus variations. Before surgery I could do full lotus, but not any more. One hip is obviously tighter.

  • Cross-legged, forward bend
  • Same comments as above. One side definitely needs to be evened out with the other!

  • Half downward facing dog
  • I thought this would be silly since I do full down dog all the time, and really love the stretch it can give on the back of the R knee, especially when bending the left. But this variation, in which the hands are on a wall and you are standing, is really quite good. Just gives different sensations than normal.

  • Seat of Power Pose / Utkatasana
  • This is basically a wall squat — using a wall to support your back. But the number of things to think about with your feet and knees is a lot, and holding it for 60 seconds or more is quite challenging.

  • Tree Pose
  • Not much to say. Standard Tree Pose. I didn’t feel much different than I normally do.

  • challenging balance: eyes closed
  • This is much harder than it sounds. You stand on both feet, hands on hips, close the eyes, and lift one foot slightly. Hold for 10 breaths. She says this is great for overall lower leg support, and I believe it. You can really feel al the little muscles that hold things together firing. 10 breaths is hard!

  • extended triangle/utthita trikonasana
  • Standard Triangle.

  • Warrior II
  • Standard warrior II. But when you take the time to work on all the little things, I can certainly see why the legs/knees will become much stronger and more stable.

  • Warrior I
  • Standard warrior I. Same comments as for Warrior II.

  • Half Frog
  • A simple quad stretch, but I really feel like this is a great knee opener for me post surgery. Sometimes after surgery, the patella tendon can “shrink” or pull in, and I feel like that has happened to mine, since most of my soreness is now under the patella tendon area, on the infrapatellar fat pad.

  • Hero / virasana
  • This is pretty hard for me post surgery. Definitely need a pillow/bolster to sit on. But again, it feels like a great opener on the R knee which is where I had surgery.

  • Downward Facing Dog
  • Just the standard pose, but this is one of my favorites for my knees. It really allows me to see my bio-mechanical deficiensies — the R femur rotating in, the R foot flaying out. I really can work on bringing those back into alignment — at least as much as possible doing soft-tissue work like this.

  • Thread the needle I and II
  • Just a simple hip opener. I’m definitely tight here, and even though these are the basic poses and I often do the more advanced ones like pigeon and 1/2 pigeon, I can tell these are still working for me. And I can again see how much tighter one side is!

  • Reclining Twist Pose
  • Feels great on the lower back to twist at the end of practice, but in this one, you wrap one leg over/around the other, so you get a slight ITB twist.

  • Relaxation Pose / Savasana
  • A time to rest and relax, but also to mentally probe your body to see what sensations you have and what has changed during the practice. 🙂

For < $10 off Amazon, this is a good book for anyone suffering knee pain that wants to explore yoga, and for even somewhat experience practitioners that want to learn more about how to use and modify these poses for knee issues, and how they can help your knees.