Earth To KERF!

September 1, 2008

Greetings from EarthFare’s cafe :) My morning flew by as I worked on an assignment due this Friday for Foodservice in between Organic and lunch. We had to find 9 lacto-ovo recipes for a hypothetical hospital menu, detail them in Excel, and do a complete nutritional analysis using this ancient food software in the lab. Each recipe had to have a WHOLE EGG and 1 oz of dairy per person, which is much harder than it sounds. Think about a recipe that serves 8 people – it had to have 8 eggs! So it was harder than it seemed, but I just wrapped up the nutritional analyses this morning. Whoo hoo!

I walked over to EarthFare (about 10 minutes off campus) to meet Erin, R.D. for lunch. She just passed the R.D. exam (!! so jealous !!) and is just working on her masters here now.

I thought about getting soup (there was heavenly smelling shrimp + corn soup) or a wrap, but I just love the variety of salads so much I got one instead – with a little of the best tofu in the world and the best salmon in the world. I did cut back on the heavy ingredients and this salad only cost 2/3 of last weeks :mrgreen:


In the mix:

  • Spinach + mixed greens
  • Lite Raspberry dressing
  • Carrots
  • Broccoli
  • Bell peppers
  • Sprouts
  • Garbanzo beans
  • Zucchini + squash pieces
  • Some strange greens
  • The best tofu
  • 3 pieces tortellini
  • 2 tbsp orzo salad
  • 3 pineapples with a splash of yogurt + granola
  • Cabbage slaw
  • The best salmon
  • 3 big croutons


And a blueberry bar sample for dessert!


Edited to add: I also had an oatmeal raisin cookie sample and a piece of olive bread when I got back up for some water!

OK, gotta get to workin’! Chem lab @ 2pm.

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{ 23 comments… read them below or add one }

1 ModelBehavior September 1, 2008 at 12:10 pm

I can’t believe you have class today, boo! I thought everything was closed today!

Have fun in class anyway :)


2 VeggieGirl September 1, 2008 at 12:14 pm

What an interesting assignment – sounds fun!

Good luck with Chem Lab!


3 Danielle September 1, 2008 at 12:42 pm

I’m running late but…


Kath’s blog rocks my world B)


4 MWS September 1, 2008 at 1:28 pm

okay for some reason I am just loving the “earth to KERF” title! so cute! haha this blog is just too awesome :)

What a fabulous salad!!

And I’m a little late to add but HAPPY BLOG B-DAY! You should be incredibly proud. I started reading KERF in Jan and now I can’t imagine my morning cup of coffee without a picture of *your* morning oats!

And I also love how this is also kind of a lifestyle/whatever you feel like posting besides food/ blog. You really have extended yourself to your readers and it has paid off :) you’re practically famous now!! hehe


5 goalie30 September 1, 2008 at 1:36 pm

You had class today?! Unbelievable

Happy Anny to KERF :)

All your weekend eats look fab as usual; I still wish I had an EarthFare to go to, but it’s probably best that I don’t, because I’d eat there WAY too much!


6 TinaR September 1, 2008 at 2:14 pm

Hi Kath & others,

I was just wondering if you run in the dark when you get up so early, like today, to go for a run. If so, do you ever run outside alone at that time (i.e. without the husband)? Do you find it difficult to see or scary being alone? I’m starting work tomorrow and my schedule is about to change so I will need to run at 5 a.m. when it is still dark, and I would appreciate any tips!

Thanks and happy blog anniversary :)


7 Eat2Run2Live September 1, 2008 at 2:51 pm

First of all, let me just say that I ADORE your bloggie! I have gotten so many VUNDERFUL idears from it.

Now, here is my delimma:

I am going to be bring snacks for to a kids’ club next week. I want to bring something healthy, but also something that the kids will eat.

They love cookies and chips…but I don’t want to bring those, because they are not healthy.
Annnndddd…I know if I bring a veggie tray, etc., they WILL NOT EAT IT!!! Argh!

Do you have any healthy, but fun snack ideas? That maybe some kiddos might like to try?

You can e-mail me if you want!

Thanks Bazillions!


8 mh September 1, 2008 at 3:33 pm

I think homemade trail mix or homemade granola bars and fruit would be yummy to bring!


9 Rae September 1, 2008 at 3:42 pm

How about berries with yogurt “dip”? MIx some cool whip and strawberry or vanilla yogurt and its a yummy dip for any fruit!


10 gina (fitnessista) September 1, 2008 at 3:43 pm

happy anniversary kerf!!

last night, i had a dream that you and matt opened a bagel shop down the street from my house. i was beyond thrilled 😀 i don’t remember thinking about bagels before i went to bed, but who knows. pretty funny anyway!

hope you have a happy labor day!


11 snake September 1, 2008 at 3:53 pm

Hah Noops. I eat garbage all the time. Seems like I always run a big kcal surplus or a big kcal deficit. Oh well, weight’s pretty much the same it always was.

I’m’a comin’ down in October!


12 Penney September 1, 2008 at 4:44 pm

Hi Kath,
Happy Anniversary.
Letting you know this morning I tried your banana marshmallow trick with my steel cut oats, and also warmed up my walnuts in the microwave. Both ideas worked out very well.
Thanks for the tips, Penney


13 emmy September 1, 2008 at 4:55 pm

you have a lot going for you but it was this post that made me super jealous! In spite of being difficult that assignment sounds so fun! I’m comitted to another year at my job but I am weighing options after that and I keep coming back to being an R.D.


14 Christie September 1, 2008 at 5:03 pm

Happy anniversary… and trust me I know how hard the menu planning can be I had to do a 9 day semi selective menu and it was torture! Congrats on getting it done!


15 Grounded Fitness September 1, 2008 at 5:29 pm

im late, too…


Youve accomplished so much in a year- you should be so proud!


16 Hil September 1, 2008 at 5:46 pm

Eat2Run2Live–most kids I’ve met love ants on a log: celery sticks stuffed with peanut butter and raisins. Tasty whole grain crackers are also good, maybe with some cheese or peanut butter. (You can even get 100% whole grain graham crackers.) And there’s always lowfat string cheese.


17 Justy2003 September 1, 2008 at 6:20 pm

When I go out in the mornings to run it’s usually still dark when I start (and sometimes when I’m done, too)! I have a running partner some mornings (she’s not sooo reliable 😉 ) but on the mornings when I’m on my own and it’s still dark I usually take my phone with me just in case. Sometimes it can be a little scary, but just make sure it’s in a safe area/place you know well. There are usually a couple of other people out running/walking when I’m out and I run in an area where there is usually a bit of traffic as well…I like to think it helps when there are others around! Just be sure to watch out for traffic if it’s dark still and try to run in well-lit areas if you can!


18 Tracy September 1, 2008 at 6:57 pm

Check out the JIF website- they have a peanut butter dip recipe that is so good! You can serve it with apple slices or even graham cracker sticks. Yum!


19 TinaR September 1, 2008 at 7:35 pm

Thanks Justy2003!


20 new runner September 1, 2008 at 8:00 pm

I have a question about running. I’m not thta strong of a runner but I made a plan all the way up to May to run a half marathon. I used the 5k plan then the 10k plan and then the half marathon plan to get ready. I’ve started it today. My question is is it better to take a walking break if I need it or just to suck it up and keep going (but then that leads to a slower pace for a longer time) ..Like today it was to run 2 miles. I ran one mile took a 2 min break then I ran the other mile. But then I was thinking should I have just ran the whole 2 miles (which I can do) but I know the second mile would have been atleast 1-2 minutes slower..

sorry for the lengthy question.. anyone can chime in and put in their 2 cents please!


21 allie September 1, 2008 at 9:00 pm

congrats on a full year – i’m so impressed you’ve stuck with it and have managed to keep it fun!


22 Kath September 1, 2008 at 9:32 pm

TinaR ,
No, I don’t run in the dark unless I have a partner. I would just drive to the gym otherwise. So I am thankful he gets up with me. I hope we can continue biking to the gym in the dark ( we got lights for our bikes) but I don’t even think I’d bike alone.

Eat2Run2Live ,
Lots of good suggestions!! I have some oatmeal snack bars on the sidebar that might be good. Or any kind of cookies that are on the lighter side.

snake ,
XOXO – can’t wait to see you!!!

new runner,
I’m not really sure what the impact of stopping to walk would be, but I wouldn’t think it would make much of an impact on your training to stop for just a few minutes to walk. Any physiology folks??



23 Alison September 1, 2008 at 9:36 pm

Congrats on the 1 year anniversary!! I really enjoy reading your blog and it’s also helped me to focus on eating mindfully and healthfully so thank you!


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