Spaghetti Squash Lasagna

There has been a huge shift in my derby life. I can’t wait to get to the rink and lace up. I look forward to constructive critique. I adore my teammates. We come, we skate, we go home. We don’t sit around and gossip in the parking lot after practice about other teammates or the struggles with life/derby balance. I enjoy having the fresh meat around, no matter how many times they trip up the pace line, blatantly cut the track or backblock their way through walls.

I started coaching junior roller derby.

I’m sure there’s been some eyebrows raised over the last few months when I made the shift from skater to coach. After all, who in their right mind would let me around kids?! I’ve only received 1 MVP Blocker award in a bout yet named Life of the After Party two years in a row. I’m better at offending people with my obnoxious comments and sailor vocabulary than I am at holding a jammer. I’ll be the first to admit that even after skating for nearly 5 years there is a lot that I haven’t accomplished.

Giving up being a rostered skater was a decision I didn’t entirely make for myself. Between working longer hours, my mom’s passing, fear of re-injury, other goals and fostering a relationship with my boyfriend (now fiancé) I let derby take a smaller and smaller chunk of my life. It was an extremely bitter pill to force down, and its lodged still in my throat.

So I coach. It gives me the chance twice a week to lace up my skates and hang with some really cool people. I still see some of my old teammates as they come in for their practice, I have some of my old coaches helping me out and I have some of the NSOs and refs that I’ve known for years aiding me with practices. My group of kids are nothing short of awesome. They range from 3 years old to 17, and I mostly work with the kids who have had a little time on their skates. Thanks to some amazing coaches before me (Skatey Spice, Green Megs & Slam and Elle O’Kitty, among others) we have some top notch talent already. Thanks to some amazing coaches alongside me (Truth or Darron, Robusta Brews, and others) we’ll have the incoming freshies bout ready in no time.

And my heart explodes every time I show up. David Lee Wrath giving me my first whistle. Putting a freshie jammer out and watching her give the veteran kids a run for their money. Seeing five year old brothers and sisters knocking each other down with hip checks. When I had to miss 2 practices in a row and the kids were like, “Punk, where did you go? We thought you left us!”

If the aforementioned statement is not enough reassurance that I’m doing something right, I can always rely on Johnny 3:16 to remind me of how well I’ve adapted to coaching. Apparently even the parents dig my style as well. I also amaze myself at how well I turn sailor mode off.

Since our practices are Sunday and Tuesday late afternoons/evenings, I have to make sure I have dinner recipes that either Tim my fiancé or I can execute fairly quickly/easily. I’ve finally jumped on the spaghetti squash bandwagon last year and I love how versatile it is! I like this recipe in particular because you can do a lot of the prep work beforehand and have the lasagnas ready to pop in the oven after you put down the gear bag and before you hop in the shower. By the time you’ve gotten the derby stench off your body, you have a healthy and delicious home cooked meal.

Make this!

2 spaghetti squash
½ cup part skim ricotta cheese
1 cup mozzarella cheese
1 pound of a protein of your choice. I like lean sausage crumbles or diced chicken breast.
1 jar of your favorite marinara sauce

1. Preheat your oven to 400 degrees. Cut your squashes in half and scoop the centers. (I like to save the seeds for roasting and snacking later!)
2. Season squashes with a little salt, pepper and olive oil and lay cut-side down on a baking sheet lined with tin foil. Tin foil makes clean up a breeze. Bake these suckers for an hour.
3. Cook your protein of choice while your squash is baking. Set it aside.
4. After the squashes are done, let them cool until you can handle them. Take a fork and flake away the meat of the squash from the skins. Be careful not to rip the skins, since those are going to be delicious boats to Flavorville once you fill them back up.
5. Toss the spaghetti part of the squash with about 2/3 of the jar of marinara sauce, or more if you’d like.
6. Fill each squash shell with the sauced “spaghetti”, a layer of chicken, a layer of ricotta and then a layer of mozzarella.

Spaghetti Squash Lasagna

Spaghetti Squash Lasagna

All of the cheese

7. If you’re cooking these now, pop them back in the oven for 20-30 minutes until bubbling hot and melty. If you’re saving these for later, throw them in the fridge and when you’re back from derby practice they’ll be ready to cook!

Spaghetti Squash Lasagna

Fresh herbs make everything fancier

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DerbyGirlsEat – I.M. Pain Edition

This year has been nothing but top-notch derby in the state of Florida. We’ve got skaters on Team USA, multiple teams going to playoffs and we’ve been bringing in more out-of-area teams than you can shake a skate at. Tournaments seem to be the big draw this year, and the ladies of Gold Coast Derby Grrls took things in one giant step forward by hosting Beach Brawl 2014 back in May. This was a great event that not only boasted some amazing line ups, but also gave several international teams a chance to get some serious bout experience against a slew of teams stateside. Overall, 6 countries and 24 teams were represented and we got a preview of Team USA.

Tampa Roller Derby did it again this year with Franky Panky, named in honor of mascot Frank the Flamingo. This derby tradition on our west coast has been going strong since 2010 and has brought Florida spectators bouts such as Jacksonville v Atlanta (2012) and my personal favorite Tampa v Philly (2013). 2014 was not a year to sk1270840_819884428041993_5245423649863925130_oip out with Tampa, Jacksonville and Charm City among others slated to play. Charm City has been a team I had admired from afar via WFTDA.tv and I couldn’t wait to see Nuckin’ Futz’s fancy footwork in person.

Another person I really wanted to see was CCRG All Stars Captain I.M. Pain. She really lives up to her name and bursts through packs with power, fueled on speed. She’s a very physical skater as most of her pictures show; she’s either in the air, throwing hits or flying around opposing skaters. Here she shares with us a little bit of her speed skating background, what its like to move from a local-level team to a WFTDA league and a tasty recipe.

 

Name: Kacey “I.M. Pain” Cappallo

Number: 1618 (Actually, it’s 1.618, but I had to give up the decimal point a while ago!)

League: Charm City Roller Girls

When did you start derby?
I went to my first practice in the Spring of 2009 with New River Valley, but then I had to take a short break to concentrate on the end of the semester (I was in grad school at Virginia Tech at the time) and a summer study abroad to Istanbul. So I didn’t really get going until the end of the Summer in 2009. I tried out for Charm City at the end of May 2010, after I graduated and moved to the Baltimore/DC area.

Like many skaters currently playing for Division 1 teams, Charm City is not your first league. What were some of the big changes that you encountered when you switched to CCRG from New River Valley?
NRV was a really small league when I started skating with them. They’re still on the small side, but back then we were lucky to fill a 10535695_821848804512222_7781574792322101276_oroster. That was a great way for me to start though. I had the skating background, but knew nothing about derby, other than that a few of my friends from speed were doing it. I hadn’t been on quads in a long time. I actually skated my first few practices on rentals. Moving to Charm, there was a huge difference. More practices, about 4 times the skaters, more than two officials, more responsibilities, and a much higher level of play. Skating in a smaller league (before they were even WFTDA apprentice!), I was able to get away with a bit more. I don’t mean that in a legality sense. I mean that I don’t think I really knew how to play derby before I came to Charm. I could rely much more on my skating ability. So, moving to Charm, it was an awakening. I’m pretty sure I just about died the first time Dolly Rocket hit me! I still obviously rely on my skating ability, but at some point, I actually had to learn how to play derby!10293756_777263025637467_7110165414662916901_o

You’ve been a speed skater for longer than some derby skaters have been alive. What drew you to the sports of speed skating and then roller derby?
I can hardly remember a time before I skated. I started competed in speed skating in 1988, when it was on quads. My dad’s parents met at a roller rink, so that’s why I think he started taking me so young. He grew up skating too. If you would have asked me 6 years ago, I never would have guessed that I’d be playing roller derby now. I was at speed nationals in 2008, chatting with Racer McChaseher from Detroit. She was telling us all about this new movie that she got to be an extra in (Whip It!). It was pretty exciting. After Nationals that year is when I found out I’d been accepted into grad school. I tried to keep speed skating, but the closest team was just outside of Roanoke, which was about an hour away from Virginia Tech. I couldn’t balance that drive, with the hours required for speed training with Grad School. My degree obviously had to take priority. I decided to just check and see if there were any local roller derby leagues, since Racer made it seem like a lot of fun. Turns out NRV was only 5 miles away. I didn’t actually contact them immediately, though. I ran into them out at a bar in Blacksburg, and they convinced me that night to join the team. So, I always joke that the way I got into roller derby is that I got picked up at a karaoke bar!

As we see more speed skaters crossing over to the world of derby, what are some words of advice that you can share?
Advice for the speed skaters joining derby? Don’t be afraid to hit back! Learn how to take the hit and keep going. Speed modulation! Advice for the non-speed skaters already in derby on how to deal with speed skaters joining derby? Take away their speed!

What are some of your favorite moments of your derby career so far?
I would say my favorite moment was making it to Champs (in 2010) my first season with Charm. That was also the first time Charm had made it to Champs. And then, skating at Champs that year in Chicago. My mom lives there, so she was able to come and watch us win our game the first day, against Minnesota. I was also very proud of the fight we put up against Rocky Mountain in the second day. That was the year they went on to win, so I was very proud of our team for doing so well against the would-be 2010 WFTDA Champs!

One of my newest favorite moments was skating at RollerCon in the East vs West All Star game. That was a lot of fun! It was such an honor to get to skate with and against some of the best in the world, and it didn’t hurt that the East won!

Do you even bother with additional cross-training anymore?

YES!! Always cross train! You can’t ever take it easy. The minute you rest, or think you’re good enough, that’s when someone passes you by! You have to keep raising the bar for yourself. Especially since derby is still evolving, there is always room to grow.

What are some key foods that you rely on to keep your energy up for practices and competition?
I eat a lot of hummus with vegetables, bananas, almonds, peanut butter, grapes. Really, anything that is easy to pack and stays good for long periods of time without refrigeration Bout days are always long, so I try to keep things that like on hand. At Champs in Chicago though, we always got back to the hotel so late that the only thing usually open was the Dunkin Donuts across the street. I ate a lot of bacon egg and cheese bagels that weekend! Since I had a pretty good showing, my husband and I joke now about that being my super food! 10387144_777264535637316_4249877214107703467_o

Any guilty pleasures we should know about? Can someone wave a chocolate chip cookie on turn 3 and hope that you’re distracted mid-jam?
I’m pretty focused during the game, so it’d have to be a pretty big chocolate chip cookie to get my attention! I’ll definitely take it after the game though! HA. I would say my biggest guilty pleasure for food is beef jerky!

 

 

Is there a favorite recipe that you’d like to share with readers?
Yes! This is one my husband and I found a few years ago that is pretty healthy, easy to make and super cheap!

Greek Pasta with Tomatoes and White Beans

2 (14.5 ounce) cans Italian-style diced tomatoes
1 (19 ounce) can cannellini beans, drained and rinsed
10 ounces fresh spinach, washed and chopped
8 ounces penne pasta (we switch up the shapes – lately we’ve been using Cellentani for this recipe)
1/2 cup crumbled feta cheese (though we often use Parmesan because we have it on hand)

We add garlic, basil, oregano, black pepper, and whatever other spice we’re feeling at the moment. I would also add mushrooms in, if my husband didn’t hate them!

Sometimes we add tomato paste to the recipe as well – if so, we also pour in some red wine.

1. Cook the pasta in a large pot of boiling salted water until al dente.

2. Meanwhile, combine tomatoes and beans in a large non-stick skillet. Bring to a boil over medium high heat. Reduce heat, and simmer 10 minutes.

3. Add spinach to the sauce; cook for 2 minutes or until spinach wilts, stirring constantly.

4. Serve sauce over pasta, and sprinkle with feta.

Lemon Lentil Salad

If anyone can give me the secret to getting rid of sea legs, I will give you a high five. I’ve been back on land for over 24 hours, but I still can’t shake the inevitable feeling that I’m rocking back and forth on waves not suitable for vacationing on a cruise ship. Luckily I’ve tamed the acid reflux from too much food and even more Mai Tais with vodka floaters. Pro Tip: Don’t even bother getting drunk on a cruise ship. You’ll blow through your budget and your stash of smuggled booze faster than you can make your way from one end of the dinner buffet to the other. There just isn’t enough real estate in your stomach, and your liver is too busy processing the plate of bacon you had for breakfast and the plate of roast beef you had for lunch to even bother with that $8 pina colada you just bought.

Speaking of $8 pina coladas, let me recap a few things that happened to annoy the shit out of me on my long weekend!

1. If a drink is described in great detail on a menu, please serve it to me that way. I knew better than to get caught up in drinking cruise ship beverages. But when I bellied up to one of the bars with a stunning view of the ocean just as we had set sail, I took a gander at the bar menu and saw a lovely sounding beverage. Why not kick off the trip with a little something besides bootlegged vodka mixed with the lemonade from the soda machine? There was a Hendrick’s gin rickey of sorts that boasted fresh limes muddled together with fresh raspberries and simple syrup. The price seemed reasonable so I went for it. I was handed back a glass filled with Mr. Boston’s well gin and syrupy margarita and raspberry frozen drink mixes. Oh, and a lemon garnish. For $8.XX (because gratuity is already added).

bsi

I did remind the bartender that I ordered the ultimate gin rickey… You know, the one with Hendrick’s in it and the fresh ingredients. The boyfriend offered to drink the first one, and I watched the bartender make the ‘correct’ one. Sadly, the correct one still came to me made with the syrupy junk from the carton. With a lemon. And I still got charged $8.XX. Later that night I tried ordering another lime-based drink and was informed that the entire ship was out of limes. Good thing I had listened to NPR a few days ago when they ran a story about the international lime market and how global demand for the fruit has jacket up the street value and made them hard to find. I still wish someone would have told me when I placed my drink order that there were no limes.

On the third day of the cruise I treated myself to the festive Mai Tai. Again I ordered the fancy one off the bar menu, because why not. It had Disaronno and some Pyrat special rum that the boyfriend said was particularly good. I’m watching the bartender make the drink. In goes the Disaronno. Then he tops the whole glass off with fruity juice from a big jug and hands it to me. I politely say, “Oh, I’m sorry… Did you add the rum?” He chuckles back and says the rum is already mixed in the juice, and suggests I try it because I can taste it. Sure enough, I do taste it. But deep down I’m furious that I’m again being charged for top-shelf liquor and being served the opposite. I take my drink, enjoy half of it, and then try to justify the situation by pouring some of my smuggled vodka into it.

2. When a pool is designated as the grown ups’ pool, please keep your goddamned kids out of it. The adults need a place to chill out sans kids too. When you’ve finally dropped the babies off at the nursery for the afternoon, or you’ve snagged one of the last chaises by the pool and you’re about to crack open a good book, or you’re just a lone traveler trying to enjoy a little ‘you’ time, do you want to deal with five year olds doing cannonballs? Having the whirlpool tub overrun by unsupervised preschoolers? No! I want to read Chuck Palahniuk and listen to this symphony cover of Celine Dion and enjoy my third lox and bagel from the breakfast buffet.

Those unexpected days at sea are the worst. We were unable to tender in to the cruiseline’s private island (our second and last stop of the trip), so we were left to fend for ourselves on board. Needless to say the pool deck was packed. It was the only afternoon where there was sun, so there was not a chair in sight. Getting into the pool was not a possibility; the kids had abandoned the children’s pool and opted for the family pool and there was a swarm of about 20 kids bobbing around in snorkel gear or diving in on top of each other. The boy and I checked in the grown up’s pool. Not ideal since it’s a solarium-style and I wasn’t sure how much sun we’d end up getting, but beggars can’t be choosers. Sadly, everything was taken. There could have been more seating, but some families decided it would be great if they could just tote their kids along. Eventually the boy and I found 2 chairs that another couple had just abandoned on the public deck and were able to get sunburned and listed to the reggae band play covers in between asking the kids not to do handstands into the pool.

3. Put some damn clothes on your kids. There have been a few times where I’ve stopped, cocked my head to the side and have wondered what in the hell some parents are thinking when they let their kids leave the house. But when a kid is under the age of 5, odds are pretty good that you dressed your kid yourself. This is not a matter of your 13 year old unzipping their hoodie to reveal a tube top. This is a 4 year old running around in micro-bikini and you put her in it. Seriously, I don’t even think that one of the triangles would have covered one of my nips. It was downright disturbing, and the thought that all one pervert had to do was snap a picture on their cell phone was too much.

I'm all like

I’m all like

dafoe

Creepers be all like

 

 

 

 

 

 

 

 

Aside from coordinating what time to hit the dinner buffet before our sit down dinner, the boyfriend and I talked about what we will and won’t allow our kids to wear for the better part of that afternoon. Glad to know he and I are on the same page.

4. Don’t make me pay three times what I’d pay on dry land and then give me a sales pitch. Another thing I knew better was not to spend money in the spa. I wound up spending over $100 on a ‘manager’s special’ treatment that was a scalp massage, foot massage, and a hot stone back massage. I could have gotten a Groupon! And if the price tag wasn’t unsettling enough, try relaxing when the spa is directly located under the weight room of the gym. All of the bro’s on the ship (and trust me, the boy and I counted at least 20 bro’s) were all working out at the same time, slamming their weights down on the thin floor above me. But the real cherry on top was the sales pitch. Talk about bursting what little bubble of relaxation I had. I had a feeling it was coming… I had sailed once on this cruise line a few years back and had the same thing happen to me. As soon as you’re handed your cup of water and still nekkid on the massage table, your therapist explains in her heavy accent about the types of oils she just rubbed you down with. Then she tells you how to use them at home. Then she says, “So which ones will you be purchasing today?” I’m sorry? I just overpaid you for the least relaxing massage I’ve ever had and you’re asking me to purchase these ‘exclusive’ beauty products?

no-effin-way

So that’s my rant.IMG_0579

At least now I’m home and slowly working good things into my body, like water. I’m already feeling some of the bloat going away, and last night when I finally found my appetite again all I wanted was something light but flavorful, and preferably with ingredients I already had in the fridge. There is a lemony lentil salad that I really like, and its great for lunch or as a side with dinner. It would also be good for taking on picnics because it doesn’t contain mayo and is great hot or cold.

 

Eat this and feel good!

1 ½ cups of green lentils
Zest of 1 lemon
Juice from ½ a lemon
1 Tbs Dijon mustard
3 Tbs quality extra virgin olive oil
1 green bell pepper, diced
4 scallions, sliced
1/4 cup diced red onion (optional)
1 clove of garlic minced or grated on a micro plane
Salt to taste

1. Boil your lentils in water for about 15 minutes, then drain.
2. In a mixing bowl, add all of the other ingredients except the salt.
3. Add in your lentils and toss together until everything is coated evenly.
4. Salt the salad to taste. Sometimes Dijon can add a little saltiness, so you always want to salt after.
5. Enjoy either warm or cold!

IMG_0578