Black Bean and Quinoa Veggie Burgers

This meat-free dish satisfies a serious hunger craving for a post workout meal. The patties are made with nutritious black beans, oats, and protein-packed quinoa. To infuse them with lots of flavor, we add chipotles in adobo and other southwestern spices. Store any leftover patties in the freezer so you can enjoy a delicious and healthy vegetarian meal any night of the week. To reduce some carbs or make it a lighter meal serve the burgers over lettuce with tomato, avocado, and the sauce on the side (instead of buns). Equally yummy.

Ingredients

Patties:

  • 1/2cup quinoa
  • 1teaspoon olive oil
  • 1small red onion, chopped
  • 3cloves garlic, minced
  • Kosher salt
  • 2cans (15.5 ounces each) black beans, rinsed and drained
  • 2tablespoons tomato paste
  • 1large egg
  • 2/3cup cooked corn (fresh or canned)
  • 1/4cup chopped cilantro
  • 1tablespoon minced chipotles in adobo
  • 1 1/2 teaspoons ground cumin
  • 1cup rolled oats, ground into crumbs

Yogurt Sauce:

  • 1/2cup fat-free Greek yogurt
  • 1teaspoon minced chipotles in adobo
  • 1/2teaspoon adobo sauce
  • 1teaspoon honey
  • 1/2teaspoon dijon mustard
  • 6multigrain hamburger rolls
  • Lettuce, avocado slices, and tomatoes, for topping (optional)

Preparation:

  1. Place the quinoa in a small saucepan along with 1 cup of water. Bring the water to a boil then reduce heat to medium low and cover the pan. Cook 10 to 15 minutes until the water is absorbed and quinoa is cooked. Remove from heat. 
  2. Heat the oil in a small sauté pan over medium heat and add the onion and garlic. Season them with a pinch of salt and sauté until onions are softened, 5 to 6 minutes. Place the mixture into a large bowl. Add approximately 1 1/2 cans of black beans to the bowl and, using a potato masher or fork, mash all of the ingredients together until a pasty mixture forms. Stir in the remaining beans along with the tomato paste, egg, corn, cilantro, chipotles, cumin, and 1/2 teaspoon salt. Stir in the cooked quinoa and ground oats until evenly distributed.
  3. Form the mixture into 6 equal patties, compacting them well with your hands as you form them. Place the patties on a baking sheet, cover them with plastic wrap, and refrigerate for a few hours or overnight (preferred but not necessary). 
  4. To make the yogurt sauce, stir the yogurt, chipotles, adobo sauce, honey, and mustard together in a small bowl. 
  5. When ready to eat, preheat the oven to 400° F. Spray a baking sheet with nonstick cooking spray and place the patties on the sheet. Cook 10 to 12 minutes, until the patties are golden brown and crispy, then carefully flip them over and cook another 10 minutes. You can also fry the patties in a pan with a small amount of oil. Serve patties on the buns with the yogurt sauce and toppings of your choice.
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Orange-Vanilla Recovery Smoothie

This smoothie packs a powerful punch of nutrition that is ideal for a quick recovery drink or breakfast. Keep it in a cooler to enjoy right after a workout. What are the benefits in this drink? Oranges contain vitamin C, which helps decrease inflammation. Lucuma powder, which has a smooth and creamy flavor, helps in healing, tissue regeneration, skin aging and inflammation reduction (can be purchased at health food stores). Marrying orange and vanilla gives this smoothie a tasty balance of flavors. Chia seeds add protein, fiber and Omega 3’s.

Ingredients:

  • 8 oz milk or milk substitute
  • 4 oz orange juice (freshly squeezed if possible)
  • 1 tsp orange zest (grate rind of orange with grater or microplane)
  • ½ tsp vanilla extract
  • 1 tsp lucuma powder (can be purchased at health food stores)
  • 1 scoop vanilla protein powder (one recommendation is Vega Vanilla Recovery Protein Powder)
  • 6 ice cubes
  • Pinch of sea salt
  • 2 tsp chia seeds (optional)

Preparation:

  1. Combine all the ingredients in a blender for about 30 seconds, until smooth and creamy.
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Ginger, Honey, Curry Salmon with Kale Salad

Pro triathletes don’t just focus on their training regimens; they also carefully plan their post-training or race nutrition to maximize their ability to recover and boost their immune systems.

Try out the recipe listed below, why? Omega-3-rich foods, for example, have been linked to decreased inflammation, muscle soreness, colds and upper respiratory infections. Salmon, halibut, flaxseeds, walnuts and edamame are popular sources of omega-3s. Tumeric, found in most curry powders, and ginger are natural anti-inflammatories and add great flavor to this recipe. Honey, also known as an anti-inflammatory, contributes muscle-repairing carbohydrates. Kale is a super-green with a grocery list of health benefits: It’s packed with fiber, which helps the body lower cholesterol and detoxify, and is full of vitamins, as well as antioxidant, anti-allergen, anti-inflammatory nutrients called flavonoids. Most significantly, kale contains glucosinolates, which have been linked to cancer prevention. 
 

Ingredients:

Salmon:

  • 1 tablespoon honey
  • 1 tablespoon fresh crushed ginger
  • 2 teaspoons curry powder
  • ½ teaspoon salt
  • 20 ounces of salmon with the skin

Kale Salad:

  • 5–6 cups of kale
  • 1 lemon
  • 1 fennel bulb
  • 1 large Gala or Braeburn Apple
  • ½ cup grated carrot
  • 2 tablespoons sunflower seeds
  • 1 tablespoon olive oil
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon agave
  • 1 teaspoon salt
  • ½ teaspoon pepper

Preparation:

  1. In a small bowl, whisk together honey, fresh crushed ginger, curry powder and sea salt.
  2. Rub this mixture over salmon with the skin on, then wrap in foil and let rest for 20 minutes.
  3. Skin side facing down, grill on medium-high heat or bake at 400 degrees for 20–25 minutes until the salmon is just underdone. 
  4. In a large steamer pot (create your own by placing a colander in a large pot and cover with a lid), bring 2 cups of water to a boil. Cut kale and stems into ½-inch pieces, and toss with the lemon juice. Steam for 5 minutes and remove from the pot into a large bowl.
  5. Clean the fennel bulb, removing the fronds and core, and slice half of the bulb thinly.
  6. Chop the apple. Add the fennel and apple, along with ½ cup grated carrot and 2 tablespoons sunflower seeds to the kale.
  7. In a small bowl whisk together 1 tablespoon olive oil, 1 tablespoon balsamic vinegar, 1 teaspoon agave, 1 teaspoon salt and ½ teaspoon pepper.
  8. Toss the dressing with the kale salad.

Peanut Tofu Bowl

This recipe is packed with nutrition, flavor and contains enough protein and fiber to keep you full for hours. Give it a try and you might love tofu with these crispy chunks that aren’t drenched in oil. To achieve the faux-fried texture, bake the tofu until it’s almost dry then marinate in peanut sauce! Lightly saute the marinated tofu in more sauce until hot and crispy and then pile on top of cooked grains and vegetables. 

Focus to fill your plate with colorful produces, lean proteins, healthy fats and complex carbs. Eat until you are satisfied, enjoying each bite with acceptance and not punishment.

INGREDIENTS:

Tofu Bowl:

  • 2 cups cooked brown rice
  • 1 cups shredded carrots
  • 2 cups spinach leaves
  • 2 cups broccoli florets
  • 2 teaspoons olive oil or additional sesame oil, divided
  • 1 cup chickpeas (drained and rinsed, if using canned)
  • salt/pepper
  • 16 oz extra firm tofu, pressed and drained

Peanut sauce:

  • 1-2 tablespoons toasted sesame oil
  • ¼ cup low sodium soy sauce
  • ¼ cup 100% pure maple syrup
  • 2 teaspoons chili garlic sauce
  • ¼ cup creamy or crunchy peanut butter (if you have to cut some calories and/or reduce the amount of fat use PB2 instead of peanut butter, equally tasty)

PREPARATION:

  1. Preheat the oven to 400 degrees F. Cube tofu and place in a single layer on a non-stick baking sheet and cook for 25 minutes. If you aren't using a non-stick baking sheet, lightly spray with cooking spray. Remove from oven and place in a shallow bowl.
  2. Whisk together the ingredients for the sauce (sesame oil, soy sauce, maple syrup, chili garlic sauce, peanut butter or PB2) until creamy and smooth. Add ½ of the sauce to the tofu bowl and let marinate while you prepare the rest of the ingredients.
  3. Toss the broccoli with 1 teaspoon sesame or olive oil and a pinch of salt and pepper. Place in the oven and roast for 20 minutes until just tender.
  4. Heat remaining olive or sesame oil in a large nonstick skillet over medium heat. Add tofu, in batches, along with the marinating sauce until crispy and golden browned, about 3-4 minutes.
  5. To assemble, divide the brown rice among 4 bowls, top each bowl with ¼ cup shredded carrots, ½ cup spinach leaves, ¼th broccoli, ¼ cup garbanzo beans and a few pieces of tofu. Drizzle with remaining peanut sauce (Note: Makes 4 servings).
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Oyakodon

Protein-rich, soul-satisfying comfort food that's easy to make at home from scratch, with minimal ingredients, in about 20 minutes. Perfect after a long workout.

Ingredients:

  • 2 Organic Chicken Breasts, no skin (approx. .6 lbs.)
  • 3 Organic Eggs, Scrambled
  • 1 Sweet Onion, Sliced
  • 3 Green Onions, Chopped
  • 1/3 Cup Quality Soy Sauce
  • 1 T Honey
  • ½ Cup Vegetable Broth
  • 1 T Canola Oil
  • ¾ Cup Uncooked Medium Grain Rice

Preparation:

  1. Combine the soy sauce and honey in a medium sized bowl. Cut the chicken into thin slices approximately 1-1.5" long or 1" cubes. Add the chicken to the Soy Sauce mix and marinate for 30-45 minutes.
  2. Cook the 3/4 Cup of Rice per the directions on the bag.
  3. Heat the canola oil in a large skillet, or wok, over medium high heat. Add the sliced onion and cook until translucent, about 5-7 minutes. Drain the chicken, reserve the soy sauce mixture, and add to the onion. Cook chicken thoroughly.  Add the reserved soy sauce mixture and broth. Bring to a boil. Scramble the eggs in a bowl and add to the chicken. Add the green onion. Continue over medium high heat until egg is cooked.  Avoid stirring the mixture.
  4. Place hot rice in a bowl and top with the chicken. Serve immediately (Serves 2-3).
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Roasted Carrot, Squash & Sweet Potato Soup

This soup works for a variety of diets and is easy to prepare. If desired, add some crumbled bacon on top, or even some homemade croutons. You could kick up the spice by including some thai red curry paste, too. Options, options, options...And beyond tasting good, this soup has great nutritional benefits:

  • Healthy, filling fats
  • Cold/Flu-fighting onions
  • Orange veggies filled with Vitamin A to boost the immune system

INGREDIENTS:

  • 1 butternut squash (about 2 lbs)-peeled, seeded and cut into 1-inch pieces
  • 1 pound carrots, peeled and cut into 1/2-inch rounds
  • 1 pound sweet potatoes, peeled and cut into 1 1/2-inch pieces
  • 2 onions, peeled and cut into 8 wedges each
  • 3 tablespoons EVOO
  • Salt and pepper
  • 1/4 cup pepitas (pumpkin seeds)
  • 3 tablespoons chopped dried cranberries
  • 3 tablespoons chopped fresh sage

PREPARATION:

  1. Preheat the oven to 450 degrees . Divide the squash, carrots, sweet potatoes and onions between 2 foil-lined baking sheets. Drizzle 1 tbsp. EVOO over each baking sheet; toss the vegetables to coat. Roast until lightly browned, rotating the pans halfway through cooking, about 25 minutes. 
  2. In a large saucepan, combine the roasted vegetables and 8 cups water; bring to a boil over high heat. Lower the heat, cover and simmer until the vegetables are very tender, about 15 minutes. Using a blender and working in batches, puree the soup, transferring pureed portions to a clean pot; season with salt and pepper. (The soup can be covered and refrigerated for up to 4 days.)
  3. In a heavy, medium skillet, heat the remaining 1 tbsp. EVOO over medium-high heat. Add the pepitas and stir until toasted, about 2 minutes. Add the cranberries and sage and stir until fragrant, about 1 minute. Remove from the heat; season with salt and pepper. 
  4. Stir the soup over medium heat until it simmers. Ladle the soup into bowls; top with the pepita-cranberry mixture and a sprinkling of pepper (Note: Makes 5 servings).

Nutty Overnight Oats

Breakfast doesn’t have to be complicated. This nutritious recipe is simple, loaded with color and texture, and easy to make ahead of time.  Find out more here under the 'blog' portion why breakfast is so important for you.

Ingredients

  • 1/3 cup oats
  • 1/3 cup almond milk (or favorite milk)
  • 1 T Nut Butter (any flavor)
  • ½ banana (sliced)
  • 1 tsp chia seeds
  • 1/8 tsp salt
  • Optional add-ins: Shredded coconut, berries, pumpkin, honey, cinnamon

Preparation:

  1. Combine all ingredients in an empty Justin’s jar or other airtight container.
  2. Allow oats to soak in the refrigerator at least two hours, or overnight.
  3. In the morning, give everything a good stir and enjoy!

 

Granola On The Go

These little munchies of nutrients are an on-the-go way to carry your beloved food. You can also make these in regular-sized muffin cups for a more substantial postworkout nosh or a take-and-go breakfast option. Just increase cooking time by about 5 minutes.

INGREDIENTS:

  • 1½ cups quick-cook oats
  • 1/3 cup wheat germ
  • ½ cup chopped pecans or almonds
  • ¼ cup hemp seeds
  • ½ cup dried cranberries
  • ½ cup chopped dried apricots
  • 1/3 cup unsweetened shredded coconut
  • ½ teaspoon cinnamon
  • ½ teaspoon ground ginger
  • ½ teaspoon salt
  • 1 large egg
  • ½ cup honey or brown rice syrup
  • ¼ cup melted coconut oil

PREPERATION:

  1. Preheat oven to 350°F. In a large bowl, stir together oats, wheat germ, pecans or almonds, hemp seeds, cranberries, apricots, coconut, cinnamon, ginger, and salt. In a separate bowl, lightly beat egg and stir in honey or brown rice syrup and oil. Add wet ingredients to dry and mix until everything is moist.
  2. Divide mixture among 24 greased or paper-lined mini-muffin cups and make sure to pack it down tightly to help hold everything together. Bake for 15 minutes, or until the edges begin to brown. Let cool several minutes before unmolding. Chill in the refrigerator for up to 1 week and transport in a small zip-top bag.
  3. Use oats labeled “gluten-free” or replace oats with quinoa flakes, barley flakes, or spelt flakes Use almond flour or ground flaxseed instead of wheat germ Stir in sunflower seeds instead of hemp seeds Swap out cranberries for dried cherries, chopped dried pineapple, or goji berries. (Note: Serves 12)
     

Orange Crush Power Bites

These portable snacks are easy to make and their smart nutrient mix will prevent the spike-and-crash in blood sugar that often comes with prefab carbs like sports drinks and gels.

Ingredients:

  • 1 large carrot, peeled and roughly chopped
  • ½ cup pecans
  • ½ cup walnuts
  • 1 cup dried apricots
  • Zest of 1 medium orange
  • 2 teaspoons minced fresh ginger
  • ½ teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • ¼ teaspoon ground cloves
  • 1/8 teaspoon salt
  • 1/3 cup unsweetened shredded coconut

Preperation:

  1. Place carrot, pecans, and walnuts in a food processor and pulse until pulverized. Add apricots, orange zest, ginger, cinnamon, nutmeg, cloves, and salt and blend until mixture sticks together when pressed between your fingers.
  2. Roll mixture between your hands into 1-inch balls. You should have about 16 balls. Place coconut on a plate and roll balls in the coconut, pressing down gently to adhere. Chill in an airtight container for up to 1 week.
  3. Use almonds instead of pecans Swap out orange zest for lemon zest Replace coconut with hemp seeds or sesame seeds. (Note: Serves 8)
     

Buckwheat Toaster Waffles

Made from gluten-free fruit seeds, not a grain, buckwheat flour has a nutty flavor and adds a healthy amount of protein to these waffles. These are delicious with coconut or almond butter and fresh berries.

Ingredients:

  • 1 cup buckwheat flour
  • 1 cup all-purpose flour (also try gluten-free, almond or coconut flour)
  • 1 T baking powder
  • ½ tsp sea salt
  • 1 ½ cups low-fat buttermilk
  • ½ cup high quality ricotta cheese
  • 2 eggs
  • 3 T canola oil (or melted coconut oil)
  • 1 T pure maple syrup (optional)

Preparation:

  1. In a bowl, whisk together the dry ingredients.
  2. In a separate bowl, whisk together the wet ingredients.
  3. Gently stir the wet ingredients into the dry ingredients until combined.
  4. Heat a waffle iron to medium and coat lightly with oil. Spoon about ½ cup batter onto the iron and spread to the edges. Close lid and cook until golden, about 3-5 minutes (use manufacture’s instructions).
  5. Repeat with the remaining batter. Store waffles in the fridge for five days, or make a double batch, cool completely and store in a resealable bag in the freezer (Note: Makes 6 waffles).
  6. Option: If you are short on time get pre-made buckwheat waffles from the store.

Turkey Sausage Egg Muffins

Get a boost of protein from these savory egg muffins. Try customizing with your favorite veggie and cheese add-ins and serve up by slicing onto whole grain toast, crumbling in a wrap or throwing on top of rice or steamed sweet potatoes.

Ingredients:

  • 4 eggs
  • 4 egg whites
  • 2 T 2% milk
  • ½ tsp pepper
  • 8 ounces turkey or chicken sausage
  • 2 tsp olive oil
  • 8 ounces button or cremini mushrooms, sliced
  • ¼ cup leeks (or onion), finely diced
  • ¼ cup shredded Gouda cheese

Preparation:

  1. Heat oven to 325 degrees.
  2. In a bowl, whisk together the eggs, egg whites, milk and pepper.
  3. Remove the sausage from the casing and crumble into a skillet over medium heat. Cook 6–8 minutes until brown and transfer to a bowl.
  4. In the same skillet, add the olive oil, leeks (or onion) and mushrooms and sauté for 5–7 minutes, until golden. Add this to the bowl with the sausage along with the Gouda cheese.
  5. Coat a muffin tin with cooking spray.
  6. Evenly divide the sausage mixture into the cups. Then pour the egg mixture over the top and bake for 25 minutes, until the tops are golden.
  7. Remove and let cool for 5 minutes before running a knife around the muffins and then turning the tin over onto a baking rack.
  8. Let cool completely, wrap muffins in foil and store in the fridge (Note: Makes 12 muffins).

Sweet-Potato Overnight Oats

These oats are packed with energy and are great before a long day on the bike. They’re sweet and creamy you may even try them for dessert.

Ingredients

  • 1 extra large sweet potato or yam
  • 2 cups whole oats
  • 2 cups vanilla almond milk
  • 1½ cups plain Greek yogurt
  • ½ cup raisins
  • 1/3 cup finely shredded coconut
  • ¼ cup pure maple syrup
  • 1 tsp cinnamon
  • ½ tsp ground ginger
  • ½ tsp pure vanilla extract
  • ½ tsp sea salt
  • 6 T dry toasted, chopped pecans

Preperation:

  1. Using a fork, poke holes in the sweet potato. Microwave or cook until soft.
  2. In a large bowl, mix together the rest of the ingredients.
  3. Remove the skin from the sweet potato while it is still hot, and mash the flesh with a fork in a bowl.
  4. Combine this with the oat mixture until creamy. Portion the mixture into six storage containers and let set in the fridge overnight.
  5. Sprinkle with 1 tablespoon of pecans before eating (Note: Serves 6).

Grilled Salmon With Mango Salsa

Salmon is a great source of lean protein and high n polyunsaturated fat, omega-3-fatty acids (EPA & DHA), which may decrease triglyceride levels, lower blood pressure, and reduce the build of atherosclerotic plaque. Salmon also contains a powerful antioxidant Astaxanthin which we cannot produce ourselves, so we must rely on dietary intake.  According to the American Heart Association (AHA) implement fish in your diet , especially fatty fish low in mercury content, at least 2 times per week (serving size: 3.5 oz cooked).

INGREDIENTS:

  • 4 6-ounce Salmon fillets
  • Pinch of Salt & Pepper
  • Olive Oil
  • Side options: Basmati Rice and Asparagus 

Mango Salsa:

  • 1 Mango, diced
  • ½ Red Pepper, finely diced
  • ½ Red Onion, finely diced
  • 1 small Jalapeño, seeded, finely chopped (or substitute with 1-2 tsp Red Pepper Flakes)
  • ¼ cup packed Cilantro leaves, roughly chopped
  • 1 tbls. Honey
  • Juice from 1/2 Lemon

PREPARATIONS:

  1. In a medium bowl stir together mangos, red peppers, onions, jalapeños, and cilantro. Stir in lemon juice and honey. Set aside until ready to use. The salsa can be made well ahead of time and refrigerated.
  2. Pre-heat the oven to 425F. Coat an oven safe dish with a small amount of olive oil. Apply a small amount of salt and pepper onto each salmon fillet & bake for 12-18 minutes. Depending upon the thickness of your fillets, your actual bake time will vary.
  3. Plate the salmon, top with mango salsa and serve with sides of your choice (Note: serves 4).

Basmati Rice & Lentil Soup

High in protein, this soup makes for a great winter recovery meal after a cold day of training. This recipe is easy to make and takes only 20 minutes of preparation with a further 40 minutes of idle cooking time. 

INGREDIENTS:

  • 3-4 Carrots, Diced
  • 3 Celery Stalks, Diced
  • 3-4 Garlic Cloves, Finely Minced
  • 1 Large Sweet Onion, Diced
  • 3-4 Tomatoes, Diced or 14.5 oz. Canned Diced Tomatoes
  • 1 Tablespoon Olive Oil
  • 1 Cup Basmati Rice
  • 1 Cup Dried Lentils
  • 1 Tablespoon Fresh Thyme
  • Salt (to taste)
  • Pepper (to taste)
  • 2 Quarts Organic Vegetable Broth
  • 1 Tablespoon Tamari (Soy Sauce)
  • Optional 1 Lemon (Juice Only)

PREPARATIONS:

  1. In a larger pot, add 1 tablespoon of olive oil, with a pinch of salt, and heat on medium/high. When the oil begins to simmer and is hot, add the onion, garlic & another pinch of salt. Cook, stirring occasionally, for 5-6 minutes.
  2. Add the carrots, celery, another pinch of salt & pepper and cook for a further 5 minutes. Stirring occasionally.
  3. Increase heat to High and immediately add all the vegetable broth, basmati rice, lentils, tomatoes, thyme & tamari.
  4. Bring all the ingredients to a boil, reduce heat to simmer and cook for 35-40 minutes, or until lentils and rice are tender & cooked.
  5. If desired, add the juice from the lemon. Add salt and pepper to taste. Serve in warmed bowls with your favorite fresh bread as a side, optional and not included in the nutrition label below. (Note: serves 4).
  6. Enjoy

Indian Sweet Potato Curry With Tomatoes

This curry is simple! Even though it does involve some cook time, it’s really a hands off process. Curry is one of the easy ways to do vegan/gluten-free meals that don’t miss out on flavor. This Indian sweet potato curry with tomatoes is purposely straight forward because there are many directions in which you could go. Add some greens at the end of cooking such as chopped up spinach, chard, kale, or a mixture of all three. This adds more goodness and a nice bit of color to the overall dish. Add some protein. We left out any legumes because this dish works well with a few different options. One would be to add chickpeas towards the end but you could also use lentils (red or black) or black lentils. Some fried tofu would also be good with this curry if that’s your preference.

Ingredients:

  • 1 tablespoon olive oil 
  • 1 medium red onion, cut into thin slices
  • 2 cloves garlic, minced
  • 2 teaspoons minced fresh ginger
  • 3 tablespoons curry powder
  • 1 14oz can crushed tomatoes
  • 1 14oz can whole milk coconut milk (see comment)
  • Juice and zest from 1/2 lime
  • Salt, as needed (see note)
  • 4 cups 1/2" cubed sweet potato
  • Cooked brown rice, for serving

Toppings:

  • 1/2 cup raw cashew pieces
  • 2 teaspoons coconut oil
  • Scallions, diced
  • Cilantro, minced
  • Lime wedges

Preparation:

  1. Heat a large pot over medium heat. Add the olive oil, followed by the red onion. Sauté for 6 to 8 minutes, stirring often, until the onions are translucent and fragrant. Sir in the minced garlic and ginger, cooking for one more minute.
  2. Measure in the curry powder, stirring to coat the onions and lightly toast. Add in the tomatoes, followed by the coconut milk and lime juice, and a hefty pinch of salt. Bring to a boil, reduce to a simmer, and add in sweet potatoes. Cover and let cook for 25 to 30 minutes until sweet potatoes are tender.
  3. While the curry cooks, in a small skillet, heat coconut oil over medium heat. Add in the cashews and toast, shaking the pan constantly, until browning. Remove from heat and cool. Or simply use dry roasted cashews, equally good.
  4. Serve curry with brown rice, toasted cashews, scallions, cilantro, and lime juice. (Note: Serves 3 - 4)

Comment:

  • If you want a bit lighter curry, swap in a bit of vegetable broth or water for the coconut milk (up to half).
  • For the curry powder, check to make sure you're using a blend that doesn't contain salt. If it does contain salt, skip adding more salt until you're able to taste the dish at the end.

 

 

 

Peanut Butter Carrot Soup

Soups, especially in these cold months, are one of our favorites.  Try this 30-minute soup that's vegan, gluten free, creamy, sweet and spicy - warming and exotic at the same time. It also freezes well for quick and easy dinner/lunch later on. Adding peanut butter to soup may sound a bit strange to some, but after trying this recipe, you will be happy that you did!

Ingredients:

  • 1 large yellow onion, chopped
  • 6 cloves garlic, diced
  • 1 pound carrots, scrubbed (or peeled) and chopped (~4 cups)
  • Salt and Pepper
  • 4 cups Veggie Stock (+ 1 cup water to thin if necessary)
  • 1/3 cup creamy or crunchy salted natural peanut butter (use less for a less intense PB flavor) or almond butter
  • Chili garlic sauce: 2 Tbs Sriracha sauce, 1 Tbs seasoned rice vinegar, 5-6 cloves of garlic, minced, 1 Tbs sesame oil, 1 Tbs honey, 1 White wine vinegar - mix all together                  
  • Toppings: Fresh basil, cilantro, or mint, Sriracha hot sauce

Preparation:

  1. Heat a large pot over medium heat.
  2. Dice onion and garlic. Add to pot with 1 Tbsp coconut or olive oil (or nonstick spray). Add carrots and cook for 5 minutes.
  3. Season with a healthy pinch each salt and pepper, then add veggie stock and 2 cups of water and stir.
  4. Bring to a low boil, then reduce heat to a simmer. Cover and cook for 20 minutes, or until veggies are tender (test by cutting a larger piece of carrot in half – it should cut with ease).
  5. Transfer to a blender and blend until smooth and creamy. 
  6. Add peanut butter and chili garlic sauce to the blender and blend to combine.
  7. Taste and adjust seasonings as needed. For a touch of added sweetness, add a Tbsp or so of brown sugar, maple syrup or agave nectar (or honey if not vegan). Add more chili garlic sauce for more heat.
  8. Serve immediately with fresh basil or herbs of choice. Serve with sriracha for extra heat. (Note: Serves 4)

Paul's Swordfish & Lentil Tacos

Lentils are not only quick and easy to prepare, they are also a high protein, high fiber member of the legume family. One option to include lentils in your diet is provided below:

Ingredients:

  • 1/2 lb. Swordfish, cut into 1/2 x 1/2 cubes)
  • 1/2 Cup Lentils, cooked
  • 1/2 Sweet Yellow Onion, diced
  • 3 Cloves Garlic, minced
  • 1/3 Yellow/Red Bell Pepper each , diced
  • 3 - 4 medium Tomatoes, cored and diced
  • 1/2 Avocado, diced for topping
  • 1/8 cup Cilantro
  • Lettuce for topping
  • Lime
  • 2 Tablespoon canola oil
  • Salt
  • 2 Tablespoon Paprika
  • 1/4 Tablespoon Cayenne Pepper
  • 1/2 Teaspoon Onion Powder
  • 3 Teaspoons Cumin Powder
  • Organic Honey
  • Red Pepper Flakes, optional, add to taste for heat
  • 3- 4 Tortillas

Preparation:

  1. Heat oil in a large skillet, add onions and bell pepper, cook for 5 minutes or onions are translucent
  2. Add Tomatoes and Garlic with a pinch of salt.
  3. Add Paprika, Cayenne Pepper, Onion Powder, Chilli Powder, and Honey.
  4. Add water and bring to boil, simmer on medium heat for 2 - 3 minutes. 
  5. Add diced fish and cilantro and lentils.
  6. Heat through and serve with fresh cilantro, diced tomatoes, avocados and lettuce. (Note: Serves 2 to 3)

 

 

Shoyu Poke

Chilled cubes of tuna, drizzled with a sheen of soy sauce and sesame oil, and flecked with green onions and shards of macadamia nuts: Such are the pleasures of poke. Poke is almost too easy to prepare. This classic tuna-shoyu version can get you started. But don't be shy about changing things up and playing with different seafood — salmon works well — and seasonings. Just be sure to use the freshest fish possible.

Ingredients:

  • 1 lb very fresh raw tuna
  • ¼ cup high-quality soy sauce
  • 2 tsp sesame oil
  • 2 scallions, finely sliced
  • ¼ cup finely chopped toasted macadamia nuts
  • Sea salt to taste
  • Steamed rice for serving

Preparation:

  1. Cut tuna into ¾-inch cubes, removing any tough white tendons.
  2. Toss with soy sauce, sesame oil, most of the scallions, and most of the nuts, and season to taste with salt. (Depending on the saltiness of your soy sauce, adding salt may not be necessary.)
  3. Marinate in the refrigerator, covered, for 30 minutes to 3 hours, and let sit at room temperature for 20 minutes before serving.
  4. Top with remaining scallions and nuts, and serve over warm rice. (Note: Serves 2-4)

The Poke Variations:

  1. Crunchier: Add diced cucumber.
  2. Richer: Mix in diced avocado, coconut milk, or mayonnaise.
  3. Funkier: Add chopped kimchi.
  4. Spicier: Sprinkle in chili sauce or grated fresh ginger.
  5. Meatier: Grill, char, or sear the fish before marinating.
  6. Heartier: Serve it on warm grains like quinoa or farro instead of rice.

 

 

Non's Superballs

Nonni Makk was so kind to share her Superball recipe with Kinney Multisport. Irresistible post workout (Note: They do not travel well on a long bike ride in the sun but something you look forward to after your training). Bonus: They are gluten free and no added sugar.

Side note from our end:

Fresh ground cocoa beans preserve all of the living enzymes present in the cocoa, along with other nutrients, including magnesium, iron, potassium, zinc, manganese, and calcium.  Due to its super-potent antioxidants, cacao has been shown to protect the nervous system, slow our aging process, reduce the risk of cardiovascular disease and stroke, and reduce both blood pressure and insulin resistance levels.  We also would like to mention that this superfood releases more than just scrumptious flavors to make us happy, as it actually increases the levels of certain neurotransmitters in our brains, such as serotonin, that promote a general sense of happiness and calm.

Ingredients:

  • 20 Medjool dates, seeded and halved
  • 1/2 tsp. vanilla extract
  • 1/3 cup creamy almond butter
  • 1/3 cup unsweetened shredded coconut
  • 1/3 cup plus 1 Tbsp. natural cocoa powder
  • 1/2 tsp. sea salt
  • 1 tsp. cinnamon
  • 1/3 cup toasted almonds, well chopped
  • Optional: Add cacao beans pulsed in a coffee grinder for some crunch or cranberries 

Preparation:

  1. Put the dates and vanilla in a food processor and run until a chunky paste forms.
  2. Add the almond butter and pulse a few more times.
  3. Add the coconut, cocoa powder, salt and cinnamon and pulse a few more times. The mixture should be a tad crumbly, but press between your fingers and stick together. If it seems too wet to hold in a ball, add more coconut, if too dry, add a touch more almond butter or a splash of water. Add cacao beans if desired.
  4. Roll a heaping Tbsp. of the mixture between your palms to form a ball. Repeat with remaining mixture.
  5. Put your chopped almonds on a plate and roll each truffle in the almonds (apply a bit of pressure to get them to adhere).
  6. Place the plate in the fridge to chill for at least an hour. Truffles will keep covered in the fridge for a couple weeks. (Note: Makes 18 Non’s Superballs)

Pretzel Avocado Sandwich

Avocado can act as a “nutrient booster” by helping increase the absorption of fat-soluble nutrients like Vitamins A, D, K and E. One-fifth of a medium avocado (1oz) has 50 calories and contributes nearly 20 vitamins and minerals, making it a great nutrient food choice.

They are the right companion to salty pretzels and delicious in a sandwich with broccoli and spicy greens. In addition, this recipe is fast and easy to prepare. Enjoy.

Ingredients:

  • 4 cups (about 8 ounces) broccoli florets
  • 1/4 cup olive oil
  • 1/2  teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons Dijon mustard
  • 1 shallot, minced
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon maple syrup
  • 4 pretzel buns or any of your favorite bread (we prefer whole grain bread) and add pretzels on top of the avocado for taste and crunchiness
  • 4 ounces cheddar (optional - we prefer without)
  • 1 avocado (1/4 per sandwich), sliced
  • 4 small handfuls of mustard greens, lettuce (based on your preference or what you have in the refrigerator)

Preparation:

  1. Preheat the broiler to high. On a baking sheet, toss the broccoli with the olive oil, salt, and pepper. Broil for 2 to 3 minutes, or until the broccoli begins to look crispy.
  2. In a medium bowl, combine the mustard, shallot, vinegar, and maple syrup. Add the broccoli to the dressing and toss to combine.
  3. Cut the pretzel buns or any other bread you like in half and place both halves on a baking sheet. Put 1-ounce of cheese (if used) on the top portion each bun. Broil for 2 to 3 minutes, or until the cheese is melted and the bottom half of each bun is nicely toasted.
  4. Assemble each sandwich with the broccoli, avocado, and a small handful of baby mustard greens. (Note: Serves 4)