Sweet Potato Burrito

These vegan burritos are great for a healthy protein-packed breakfast, lunch or dinner! Furthermore, they are easy to make with simple ingredients.

Ingredients

Roasted potatoes:

  • 2 medium sized sweet potatoes (300 g)

  • 1/2 tbsp spray oil

  • Spices: 1/4 tsp onion powder, 1/4 tsp smoked paprika, 1/4 tsp whole cumin, sea salt, and pepper to taste

Burritos:

  • 1/2 avocado sliced

  • 7.5 oz can of kidney beans drained and rinsed (you can use other beans)

  • 1/2 green pepper chopped (or color of choice)

  • 1 tomatoes chopped

  • 2.5 oz mushrooms sliced (70 g)

  • 1/2 onion chopped

  • 1 cloves of garlic minced

  • Red cabbage shredded (optional)

  • 8 Flour tortillas gluten-free if needed

  • 1/2 tbsp spray oil

  • Spices: 1/2 tsp oregano, 1/2 tsp ground cumin, 1/2 tsp onion powder, 1/3 tsp smoked paprika, sea salt, and pepper to taste

Cashew sauce:

  • 1 tbsp cashew butter or any other nut butter (16 g)

  • Juice of 1/2 lime

  • Enough water to thin out

  • 1/3 tsp onion powder, 1/4 tsp garlic powder

  • Hot sauce to taste

  • Sea salt & pepper to taste

Instructions:

Roasted Potatoes:

  • Preheat oven to 400 degrees F (200 degrees C) and line a baking sheet with parchment paper.

  • Chop potatoes into 1-inch cubes and put them in a bowl. Add the other ingredients for the roasted potatoes.

  • Toss well to coat and transfer the potatoes onto the lined baking sheet. Bake in the oven for about 30 minutes or until cooked through and golden brown.

Cashew Sauce:

  • To make the cashew sauce, simply mix all ingredients in a small bowl with a whisk until smooth and creamy.

Burritos:

  • While the potatoes are in the oven, chop mushrooms, onion, garlic, tomatoes, pepper, avocado, and red cabbage.

  • Heat spray oil in a skillet, add onion, mushrooms, and pepper. Cook on medium heat for 5 minutes. Add the spices, garlic, tomatoes and cook for a further 1-2 minutes.

  • Toast a tortilla and place about 2-3 tbsp each of the veggie mixture, the beans, the roasted potatoes, the avocado, a little red cabbage and cashew sauce onto the tortilla.

  • Roll the burrito up by folding the sides inward and the edge closest to you over the filling, pulling tightly. Enjoy! (Note: Serves 4).

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Ginger and Tumeric Dal with Chilies and Yogurt

For many athletes the race season wraps up and you will need to consider how well your body has coped with a high exercise load all summer long. Your immune system could be impacted and you are likely to be more vulnerable to cold and flu viruses. During the upcoming months, where the days get shorter, integrate meals that support recovery. Choose products with antioxidants such as onions, garlic, chives, apples or grapes.

Try the Dal recipe below as one option. Happy cooking, happy eating.

Ingredients:

  • 30 ml virgin olive oil oil

  • 1 chili pepper

  • 2 large tomatoes

  • 1 tsp. mustard seeds

  • 1 tsp. ground cumin

  • 1 tsp. ground turmeric

  • 1 tsp. ground paprika

  • 3 onions, finely chopped

  • 3 garlic cloves, finely chopped

  • 25 g ginger, peeled, finely chopped

  • 300 g red lentils

  • Zest and juice of 1 lemon

  • 200 g yogurt (or cottage cheese), divided - exclude to keep it vegan

  • Kosher salt, freshly ground pepper

  • Cilantro leaves, and chilies (for serving)

Preparation:

  • Peel and mince the onions, garlic and chili pepper. Rinse and chop the tomatoes into small dices. In a strainer under cold water, rinse the lentils. Heat up the oil in a saucepan over low heat and sauce the onions, garlic, chili pepper and spices until the onions are translucent.

  • Bring the water to boil and whisk in the lentils. Turn the heat down to medium low and cook the lentils for 25 minutes or until they are mushy and tender. Add the tomatoes and onion mixture, season with salt, pepper, lemon zest and juice to taste.

  • Serve in bowls topped with yogurt, cilantro, and chili (Note: serves 4).

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Rice Pancakes with Yoghurt and Lime

With sunny days left and lots of training ahead for some of you, during this training period it is ideal to get in meal(s) that are carbohydrate dense with lean and light protein to improve recovery and support lean mass reparation. Meals in the summer should be higher in carbs (40-45%), low in fats, and contain moderate amounts of protein. The rice pancake recipe is one option, see below:

Ingredients:

  • 250 g cooked rice (type - based on preference)

  • 200 g plain nonfat Greek yogurt

  • 2 large eggs

  • 1 ripe banana, mashed

  • 1 vanilla bean

  • zest and juice of 1 lime

  • 1/4 tsp. ground cinnamon

  • pinch salt

  • 50 g coconut flour

  • oil spray or 1 tsp. olive oil, based on preference

  • Toppings for serving: fresh fruit, shaved coconut, honey if desired

Preparations:

  1. In a large bowl, whisk together rice, eggs, banana, coconut flour, cinnamon and salt. Stir until well combined.

  2. Preheat a nonstick skillet or griddle over low to medium-low heat. Once the griddle is hot portion the pancakes by 3 small spoons of the batter. Cook for 3 1/2 to 4 full minutes on each side until golden. Transfer on a plate and repeat with the remaining pancake batter.

  3. In a small mixing bowl, combine the yoghurt and vanilla seeds. Stir well, then season with lime zest, juice and honey to taste.

  4. Serve the pancakes with the yoghurt mixture, fruits and top with shaved coconuts. (Note: Serves 2-4).

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Summer Rolls with Rice Noodles, Mint, and Peanut Sauce

Ingredients:

These fresh Summer Rolls with a Peanut Sauce are easy to prepare (also in advance by cutting the veggies and the sauce ahead of time), adaptable, and make a wonderful light dinner, lunch, or appetizer. These ingredients can be played around with based on what you like and your dietary needs are. The obvious necessary ingredients are the rice papers and crunchy veggies. (Note: Serves 2)

Summer Rolls:

  • 8 spring roll rice paper wrappers (more or less based on the size of your roll)

  • 2 carrots, peeled and julienned

  • 1/2 cucumber, julienned

  • 1/3 of a red pepper, julienned

  • 1/4 cup edamame

  • 200 g cooked rice noodles

  • 1/2 avocado, sliced

  • Handful fresh mint

Peanut Sauce:

  • 2 tablespoons of unsweetened Peanut Butter

  • 50 ml water

  • 2 tablespoons of soy sauce

  • 2 teaspoons of honey (or molasses if vegan)

  • Juice and zest of 2 limes, organic

Preparation Rolls:

  1. Cook the rice noodles according to package instructions. Cut the avocado in this slices. Peel the carrots and cut into thin strips, same for the cucumber and bell pepper. Cook the edamame. Rinse the mint and tear the leaves off the stalk.

  2. Soak the sheet of rice paper in a bowl of cold water for 1 minute. Lay out on a dry cutting board, place mint leaves in the middle of the rice paper, avocado on top, a bit of carrot, bell pepper, edamame and finish with rice noodles.

  3. Fold the rice paper like an envelope or burrito (based on preference) around the ingredients. Repeat until all the rice paper and filling has been used. It takes a little practice to make the rolls, but they taste great, even when a little uneven. Serve with peanut sauce.

Preparation Sauce:

  1. Mix the peanut butter with water, soy sauce, honey, lime zest and lime juice. If necessary, season wiht more soy sauce and lime juice. We also like to add some heat with sriracha sauce.


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Salmon Wraps

Once training is over it is essential to think about muscle recovery. It is well documented that omega-3 fat helps to reduce inflammation and it can also reduce fatigue. So why not try this wrap designed to support this purpose? The wholewheat tortilla replenishes glycogen stores, the avocado provides essential fats, the tomatoes include lycopene and you get vitamin B6 from the lettuce.

Ingredients:

  • 200 g grilled salmon, skinned and flaked

  • 2 tbsp plain yogurt

  • 1.5 tbsp lime juice

  • 4 wholewheat tortilla wraps

  • 1 acocado

  • 2 tomatoes

  • 2 handful shredded lettuce

  • Cilantro

  • Salt, pepper, red pepper flakes (optional)

Preparation:

  1. Mix the grilled salmon with yogurt and lime juice. Season with salt, pepper and red flakes if desired.

  2. Divide the salmon mixture equally between the wraps and top each one with avocado, tomato, lettuce and cilantro.

  3. Roll and fold the wrap and enjoy. Serve immediately or wrap in plastic wrap for a portable meal. (Note: Serves 2)

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Basil Avocado Pasta

This recipe is easy and quick to make, filling but not heavy and satisfying! It is burst with flavors from basil, lemon and garlic. And it is full of goodness:

Avocado – Although high in calories avocados are amazing for you due to reducing inflammation and bloating. Basil is also a power house of nutrition, full of antioxidants, antibacterial and contains lots of vitamins and minerals such as Vitamin A, C, D, B-12, B-6, Iron, Magnesium and Calcium. Lemon Juice is a rich source of nutrients like Calcium, Potassium, and Vitamin C. It is a great immune booster and promotes healthy, glowing skin. Garlic helps to fight and prevent sickness. It contains high levels of Maganese, Vitamin B-6, Vitamin C and Selenium.

Ingredients:

  • 2 garlic cloves

  • juice of half a lemon plus some zest for garnish

  • 300g pasta (we choose edamame pasta) or 2 medium zucchini if making zoodless for a lighter version

  • 1 Avocados halved, seeded and peeled

  • 1/4 cup of basil leaves

  • 1 teaspoon olive oil

  • 2 mushrooms, thinly sliced

  • 1/4 red onion, thinly sliced

  • 1/2 cup of edamame

  • 1/2 teaspoon of sea salt

  • black pepper o taste

  • 1 tsp chilli flakes

Preperation:

  1. In a large pot of boiling water cook pasta and drain well according to cooking instructions.

  2. Place the avocado, garlic, basil, lemon juice into a blender or food processor and blend until your desired consistency. Tastes great both chunky or smooth and creamy. Feel free to add some water for creamier consistency. Season the sauce with salt, pepper and chilli flakes.

  3. Saute the onion and mushrooms in olive oil, add the edamame and season wiht salt and pepper.

  4. Toss the pasta with the sauce, mushroom, onions, edamame and serve. Note: Serves 2.

  5. We like to top ours with extra chopped basil leaves and lemon zest.

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Quinoa Scramble with Tomato and Avocado Toast

We are in spring already where daylight appears earlier, and the days get longer. While the mornings are still chilly, the afternoons tend to be sunny and warm. This also means that early season races are around the corner. Unfortunately, some of you greet allergies when training outside.

To support your increasing levels of activity as well as to reduce inflammation and seasonal allergies, include dishes that feature fresh young spring produce, whole grains, lean protein and healthy fats like olive oil, nuts, and avocado. That will help you to get fitter and leaner, stay healthy, and recover well. 

Try this recipe below.

Ingredients:

  • 6 plum tomatoes

  • 1 medium avoado

  • Salt

  • Pepper to taste

  • Zest of 1 lemon

  • 4 whole eggs

  • 1 tbsp. oliv oil

  • 200g cooked quinoa

  • 2 slices of whole grain and seeded bread, toasted

  • 1 handful fresh chives, minced

Preparation:

  1. Cut the tomatoes into bite-size pieces. Halve and pit the avocado, scoop the flesh out, and slice into triangular pieces. Season the tomatoes and avocado with salt, pepper, and lemon zest.

  2. Whisk the eggs tighter in a mixing bowl, then season the mixture with salt and pepper.

  3. Heat up a non-sticking frying pan over medium heat with olive oil and warm up the quinoa. Pour the egg mixture onto the pan and scramble it at medium heat.

  4. Arrange the tomatoes and avocado on the toasted bread, the plate the quinoa scramble on the side.

  5. Top everything with minced chives. Note: Serves 2

 

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Bircher Müsli with Bananas, Blueberries and Raspberries

“Nutrition is so important for better recovery and more energy. It is as important as training.” (Gwen Jorgensen, former professional triathlete, professional marathon runner).

Ingredients:

  • 150 g unsweetened muesli

  • 200 ml milk, almond milk or greek yogurt

  • 1 tbsp. chia seeds

  • 1 medium banana, peeled and mashed

  • 50 g raspberries and blueberries, each

  • Cinnamon, lemon zest (optional)

Preparation:

  • In a mixing bowl, combine the Müsli with yogurt (or milk or almond milk - based on choice), chia seeds, and mashed banana. Cover it and refrigerate over night. The next morning, stir the Müsli well, add some more almond milk if desired.

  • Transfer it into serving bowls, top with berries, cinnamon, and lemon zest. Then serve and enjoy.

  • Tip: Add protein powder to make this a full breakfast meal after interval and/or long workout sessions. On busy mornings, prepare your Müsli in a to-go cup to take with you. (Note: Serves 2

Data without protein powder

Data without protein powder

Salmon with Beets and tangy Avocado Sauce

This recipe below is well suited for the winter, lower in carbs and higher in fats and protein. Besides being delicious, it increases lean mass preservation, immunity, and sleep quality.

Ingredients:

  • 500 g beets

  • 1 tbsp. balsamic vinegar

  • 1 medium avocado

  • Juices of 2 limes

  • 1 medium green chili pepper

  • 1 clove garlic, peeled and minced

  • 400 g Salmon baked or Redfish panfried (in 1 tbsp. olive oil)

  • 1/2 bunch of fresh coriander or cilantro

  • Salt and pepper to taste

Preparation:

  1. Rinse the beets and build them in unsalted water for 30-40 minutes until tender (or buy precooked ones if you want to save time). Let them cool down, put on single-use gloves and squeeze the skin off. Slice them into bite-sized pieces and season them with salt, pepper, and balsamic vinegar. Set aside.

  2. Half and pit the avocado. Scoop out the flesh and blend with lime juice, chili pepper, and garlic until smooth. Add water if needed, season with salt and pepper, set aside.

  3. Heat the oven to 425 degrees. Season the fish fillet with salt, pepper and bake in the oven for 25+ minutes or until the flesh is cooked to your preference. If you use redfish, place the fish skin side down in a non-stick pan and fry 1-2 minutes until 80% cooked. Flip it over, remove from the heat and allow to rest for another minute. If the fish is done, a cake tester should easily slide through the flesh.

  4. Toss the coriander or cilantro with the beets, season with salt, pepper, balsamic vinegar to taste. Put the mixture on a plate and top with the fish fillet. Pour 2 spoons of the avocado sauce beside the fish and serve the rest on side. Bon appetite. (Notes: Serves 2)

Nutrition inför with salmon

Nutrition inför with salmon

Spicy Ramen with Soy Milk

This time of the year, a steaming bowl of ramen sounds like the quintessential comfort food for us. Due to shorter days and temperatures, our metabolism changes to promote increased fat storage and the use of carbohydrates throughout the day. We also tend to crave more nutrient dense food and hot meals. As a result, a diet higher in fat and protein and lower in carbs is suited well for the winter season.

Ingredients:

For Vegetarian Dashi:

  • 3/4 cup water

  • 1 Kombu (dried kelp)

  • 1 dried shiitake mushroom (cremini mushroom work for us as well)

For Soup:

  • 1 Tbsp white and black sesame seeds, roasted

  • 2 cloves garlic

  • ½ inch ginger

  • green onion/scallion (white part)

  • 2 tsp sesame oil

  • 1 tsp Doubanjiang (spicy chili bean sauce/broad bean paste)

  • 2 tsp miso

  • 2 tsp soy sauce

  • 1 cup unsweetened soy milk

  • ½ cup dash (see above)

  • ¼ tsp Kosher salt

  • Dash white pepper powder

For Ramen:

  • 1 ounce rice ramen noodles (or your choice and preference)

For Ramen Toppings:

  • ½ egg (omit for Vegan and have tofu instead)

  • 1/3 cup bean sprouts

  • 1/3 cup corn

  • 1 cup BokChoy

  • 1 TBSP green onion/scallion (green part)

Instructions:

  1. Gather all the ingredients

  2. For 2 servings, simply double the amount of ingredients.

  3. Soak the kombu and dried shiitake mushrooms in ¾ cup water for about 30 minutes. Transfer the liquid into a small saucepan, including kombu and shiitake mushrooms. Slowly bring the liquid to boil over low heat. This will help enhance the dashi flavors.

  4. Right before the liquid turns into a full boil, remove the kombu and shiitake mushroom from the broth. If you don’t remove the kombu from the broth before full boil, the dashi will be become slimy.  Turn off the heat and set aside.

  5. Press garlic and mince ginger.

  6. Separate green and white parts of scallion, and then cut into thin rounds.

  7. Add sesame oil into the small saucepan. Add garlic, ginger, and white part of scallion and cook over medium low heat until fragrant.

  8. Add Spicy Bean Paste and miso in the saucepan. Stir constantly so that they don’t burn.

  9. Add the sesame seeds and soy sauce.

  10. Slowly add soymilk. Stir the soup constantly and make sure to dissolve Spicy Bean Paste and miso before you finish adding the soymilk. Add ½ cup kombu & shiitake dashi next.

  11. Add dash of white peppers and salt to taste.

  12. Once the soup and all the toppings are prepared, cook the fresh or dried ramen noodles in boiling water. Cook the noodles according to the package instructions. Make sure to loosen the noodles before adding to the water. Stir the noodles so that they don’t stick to each other.

  13. Once the noodles are done cooking, drain the noodles very well and transfer to a ramen bowl. Pour the hot ramen soup into the bowl.

  14. Place the toppings of your choice on ramen and enjoy! (Note: Serves 1).

Feel free to enjoy your ramen with ingredients you already have in the fridge or whatever your preferences are. You can use any ingredients that compliment the ramen broth and ramen noodle texture. Vegetarian kimchi, bok choy, spinach, tofu and/or edamame are just some of the examples that go well with your ramen.  There is plenty of flexibility to work with. If you are not vegetarian or vegan, you can add 1/8 lb (57 g) minced chicken per recipe (serves 1) between Step 6 and Step 7.

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Salmon Steak Sandwich

Salmon steaks are a great substitute for burgers. Enjoy this meal to nourish yourself and your sports performance.

Ingredients

  • 1 pound salmon steaks (4 pieces)

  • 4 whole wheat rolls (or any of your favorite bread); cut carbs? Make it an open face sandwich and use 4 slices of whole wheat bread.

  • 2 cups of arugula

  • 1/2 a cucumber, cut in half lengthwise and thinly sliced

  • 3/4 cup red onion, thinly sliced (optional)

  • Juice from half of a lemon

  • 1/2 teaspoon coarse salt

Directions

  • Season the salmon steaks with salt and pepper

  • Place steaks skin-side down in a heavy sauté pan over medium-high heat

  • Cook for about 5 minutes, then gently flip and cook for another 4–5 minutes. The salmon should have good golden brown color on the outside and be cooked to medium.

  • While the salmon is cooking, slice your rolls and warm them under the broiler.

  • Combine arugula, cucumbers, and onion in a bowl.

  • Dress with the lemon juice and salt.

Mustard Dressing

  • 1/2 cup nonfat Greek Yogurt

  • 2 tablespoons mustard

  • 1 tablespoon capers (optional)

  • Juice from half of a lemon

  • 1 teaspoon red pepper flakes

  • Salt and pepper

Directions

  • In a small bowl, whisk the ingredients together until smooth.

  • Then add salt and pepper to taste.

  • Spread the dressing on the bread and assemble the sandwiches with the salmon steaks and arugula salad.

  • Serve immediately. (Note: Serves 4)

Nutrition facts include 1 slice of bread

Nutrition facts include 1 slice of bread




Polenta with Oranges, Cranberries, Almonds, and Cinnamon

We get it: Fall mornings are hard. Your bed is comfortable and the weather is chilly, and the idea of making breakfast may not sound inviting. The breakfast below will make getting out of bed on a chilly morning worth it. Here are some benefits of polenta: It contains both protein and fiber to keep you full, is gluten-free, rich in complex carbohydrates, contains essential minerals and vitamins. Give it a try.

Ingredients:

  • 1000 ml water

  • 1 teaspoon salt

  • 150 g polenta

  • 1 orange

  • 1 blood orange

  • 100 g finely chopped almonds

  • Maple or date syrup, to taste, optional

  • Fresh mint leaves

  • 50 g dried cranberries

Preparation:

  1. In a sauce pan, over medium high heat, bring the water and salt to boil. Whisk in the polenta. Reduce the heat to low and cook, stirring constantly for 5 minutes until the polenta is smooth. Cover the pan, remove it from the heat, and set aside.

  2. Rinse and dry the oranges, grate them from their zest. Slice the flesh into wedges, remove the white membrane and seeds.

  3. Heat up the polenta and adjust the texture to your liking with a splash of water. Add the almonds, season with orange zest and maple or date syrup (if used) to taste. Add more salt if needed. Remove the pan from the stove, serve the polenta in bowls topped with cranberries, cinnamon, mint leaves and orange salad on side. (Note: serves 4).

Tip:

  • For a post training meal or lunch, mix the cranberries and cinnamon into the polenta and pour it into a container, lined with parchment paper. Let it cool down, slice into squares to wrap and bring along.


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Beet Soup with Cod and Yogurt

Even though the first day of fall is still a couples of weeks away, the days get shorter and it is the time of the year where we are more vulnerable to colds and flus. This month's recipe offers suggestions to incorporate into your daily diet. It is rich in quercitin: an antioxidant you find in onions, apples, or grapes and good in resisting the flu. You also want to watch out for the antioxidant allicin, found in garlic, onion, chives, and packed with anti-viral goods. Over the next serial weeks enjoy legumes, root vegetables, warm spices and herbs to satisfy your salty and sweet cravings while providing your body the boost it needs.

Ingredients:

  • 600 g beets

  • 300 g carrots

  • 1 large potato

  • 2 medium onions

  • 3 cloves garlic

  • 25 g fresh ginger

  • Olive oil, to cook

  • 1 L veggie broth

  • Zest and juice of 2 limes

  • 400 g fresk skinned cod fillet

  • 4 tbsp. plain Greek yogurt

  • Bunch of parsley

  • Salt and pepper to taste

Preparation:

  1. Peel the beets and carrots, then cut them into large cubes. Peel the potato and slice half of it into cubes and the other half into small pieces to be used as garnish. Peel and mince the onion, garlic, and ginger.

  2. In a large pot, sauce the onions, garlic, and ginger over medium heat in 1 tbsp. olive oil until the onions are soft. Add the beets, carrots, and potato cubes to the pot. Add the broth and bring it to boil. Reduce the heart to medium-low and simmer for 30-35 minutes until all the vegetables are tender.

  3. Blend all the ingredients until smooth. Pour the soup back into the pot and bring it all to boil again over medium heat, season with salt and pepper, lime zest and juice to taste.

  4. Preheat he oven to 345 F. Lien a baking sheet with parchment paper. Divide the fish i to 4 equal pieces and sprinkle them with salt. Place them onto the prepared sheet and bake for about 8-10 minutes until done.

  5. Heat up a small pan with 1 tbsp. olive oil, sprinkle with salt, fry the small potatoes until golden brown.

  6. Serve the soup into deep plates with quinoa, a piece of fish at the center. Top with fried potato, a dollop of yogurt, and parsley. (Notes: Serves 4).

  7. Tip: Exchange quinoa with lentils or rice, double the soup portion size for leftovers.

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Mozarella Basil Omelette

This time, it is about eggs and tomatoes. Why eggs? They are easy and fast to cook, most people like them and they have so many uses. Tomatoes because we have fresh ones in the backyard and need to use them...The recipe below has some twists to the usual scrambled egg. To make it a successful meal it needs to have flavors. The balance is key here. If you go too much towards the super strict regime healthy food, stripped of fat, carbs, flavor and life – then there is no point in trying to mimic a wonderful dish. So you have to give a little to get a little, and in this recipe we included sun ripe tomatoes, fresh mozzarella, basil, olive oil and salt and black pepper. Try it and let us know what you think.

Ingredients:

  • 6 egg whites

  • 100 g cherry or tomatoes of your preference

  • 125 g fresh mozzarella cheese

  • 1 tbsp. olive oil

  • 1 handful fresh basil, finely chopped, divided

  • 1 Tablespoon cooked yellow onion (optional)

  • 1 lemon, zest

  • Freshly grated nutmeg, to taste

  • Salt and pepper

Preparation:

  • In a medium mixing bowl, whisk the eggs with salt, pepper and finely grated nutmeg.

  • Season the tomato halves with the salt and black pepper to taste and break up the mozzarella into small bits.

  • In a nonstick pan with a lid over medium heat, warm the oil. Add the onion (cook until translucent), tomatoes and cook for another minute. Add ½ the basil and the mozzarella to the pan and pour the egg whites over the mixture. Cover, reduce the heat to low, and cook until the egg whites have set. Remove from the heat.

  • To serve: Top with the remaining basil, the lemon zest, and the nutmeg and serve warm with one slices of the bread (included in nutritional information). (Note: Serves 2).

  • Alternatives: Spread the mixture as thin as a pancake in the pan and roll it up like a galette or wrap for a great ride snack or quick lunch (add a salad if desired).

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Tofu and Bok Choy Salad

If you’ve never had tofu, still on the defense, or think you don’t like it…you need to re-try it. Be open minded and remember that you can add your own spin on it.

The other benefit in this recipe: It is higher in sodium and works well prior to a training day in the heat. Why? Because you have more fluid on board to start with and that allows more wiggle room for loss. Test it out!

Ingredients:

Oven Baked Tofu

  • 15 ounces extra firm tofu

  • 1/3 yellow onion, dced (optional)

  • 1 tablespoon soy sauce

  • 1 tablespoon sesame oil

  • 1 tablespoon water

  • 2 teaspoons minced garlic

  • 1 tablespoon rice wine vinegar

  • Juice ½ lemon

Bok Choy Salad

  • 1 small bok choy

  • 1 stalk green onion

  • 1/2 cup snow peas

  • 4 pieces of asparagus

  • 2 tablespoons chopped cilantro

  • 2 tablespoons soy sauce

  • 1 tablespoon sambal olek

  • 1 tablespoon peanut butter

  • Juice ½ lime

  • 1/2 teaspoon honey (or elimante or Stevia to keep it vegan)

  • 1 teaspoon peanuts (optional)

Preparation:

  1. Cut the tofu in cubes.

  2. Combine all of the ingredients for the marinade (soy sauce, sesame oil, water, garlic, vinegar, and lemon).

  3. Place the tofu in a plastic bag along with marinade. Let this marinate for at least 30 minutes, but preferably over night. This is great to prepare your meal in advance.

  4. Pre-heat oven to 350F. Place tofu and diced onion on a baking sheet lined with parchment paper (or a silpat) and bake for 30-35 minutes.

  5. Mix all of the salad dressing ingredients together (except bok choy, snow peas, and asparagus) in a bowl. Add cilantro and spring onion.

  6. Chop the bok choy into small slices, like you would cabbage.

  7. Remove the tofu from the oven and assemble your salad with tofu, bok choy, snow peas, asparagus, and sauce. Sprinkle with peanuts. Enjoy! (Note: Serves 3)

  8. The snow peas and asparagus can be exchanged with any green leaves you have left, we did with spinach, arugula salad n there past and it was equally good.

 

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Quinoa, Apple, Broccoli, and Pomegranate Salad with Lime Vinaigrette

This is our new favorite dish, simple to make and ingredients  you have in the kitchen or can easily get, anywhere. No refined sugar, clean eating option, and just delicious. Make enough for lunch the next day.

Ingredients:

Salad:

  • 1 head broccoli

  • 2 TBSP olive oil

  • 1/2 tsp salt

  • 2 apples

  • Juice and zest of 1 organic lime

  • 1 pomegranate

  • 3 cups white quinoa, cooked and left to cool

  • 1/3 cup Lime Vinaigrette

Lime Vinaigrette:

  • 3 TBSP lime juice

  • Zest of 2 organic limes

  • 3 TBSP honey

  • 1 tsp wasabi

  • 1/2 tsp soy sauce

  • 1/4 cup cold-pressed olive oil

Preparation:

Salad:

  1. Separate the broccoli into small florets. Peel the stalk and chop into bite-size pieces. Roast the broccoli in the oven or frying pan in olive oil until nicely browned but still has a bite and vibrant green color. Season with salt.

  2. Quarter the apples, remove the core, cut into small cubes, and toss with lime juice and zest. Halve the pomegranate. Line the bottom of a large bowl with a paper towel. Hold half off the pomegranate over the bowl and tap the pomegranate with a wooden spoon so the seeds drop out. Continue with the other half and remove any remnants of the white membrane from the bowl (or simply buy a container of pomegranate seeds...).

  3. Toss the quinoa with the broccoli, apples, and lime vinaigrette. Arrange the salad in a bowl and sprinkle worth the pomegranate seeds. (Notes: Serves 4)

  4. Add tofu, grilled salmon, grilled chicken if you wish (not included in the nutrition label below).

 Vinaigrette:

  1. In a bowl, whisk together the lime juice, lime zest, honey, wasabi, soy sauce until he honey is dissolved. While whisking, slowly add the olive oil. Continue whisking until the mixture is nice and emulsified.

  2. Season with additional tamarind and lime juice. (Note: Serves 12)

 

Recipe courtesy of Hannah Grant and The Grand Tour Cookbook

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Seared Tofu with Mango-Avocado Salsa

Treat tofu like fish then top with a citrusy salsa of avocado, mango, and lime. This dish can be prepared ahead of time – just reheat the tofu on the grill or on a grill pan or skillet and serve. Feel free to use fish, tempeh or seitan should also work well. Wrap it up in a tortilla if you’d like,  just cut the tofu into smaller pieces, grab some tortillas, and load them up.  

Ingredients:

  • 1 tbsp. oil

  • 1/2 lb. tofu, sliced 1"-thick and pressed to remove water (extra firm, high protein)

  • 1 mango, diced

  • 1 avocado, diced

  • 1/2 cucumber, peeled and diced

  • 1/2 red onion, diced (sauté if you do not like it raw)

  • Juice of 2 limes

  • 1 tbsp. fresh cilantro, chopped

  • Salt

  • Pepper

  • Pepper flakes (optional)

  • 2 cup arugula

  • 1/2 carrot, sliced

  • 2 mushroom, sliced

  • 1/2 cup broccoli, cut in small pieces

Preparation:

  1. Heat oil in a large skillet over medium-high heat. Cook tofu until golden and crispy, about 5 minutes, then transfer to plates.

  2. Make mango salsa: Combine mango, avocado, cucumber, onion, lime juice, and cilantro in a bowl. Season to taste with salt and pepper.

  3. Divide tofu among plates, top with salsa, and serve on salad (Note: Serves 2).

Nutrition information for 1 serving size

Nutrition information for 1 serving size

Cauliflower Garbanzo Bean Tortillas

Tortillas make for a healthy, simple meal you will look forward to after a long workout. Roasted cauliflower and garbanzo beans create a rich depth of flavor. Adding to cauliflower's appeal is its extreme versatility. You can eat it raw, add it to salads, or use it in your cooking. (Side note: Due to beans and onions included in the reipe we recommend not to have the meal the night prior to a long run if you have a sensitive stomach).

INGREDIENTS:

  • 4 small whole-wheat tortillas

  • 1 cups purple cabbage, finely shredded

  • 1 large avocados, diced

  • ¼ cup fresh cilantro, chopped

Cauliflower and garbanzo beans:

  • 1 small head cauliflower florets, finely chopped

  • 1/2 can garbanzo beans, drained and rinsed

  • 1 T olive oil

  • 1 tsp chipotle seasoning

  • 1 tsp sea salt

  • ½ tsp fresh cracked pepper

Onions:

  • 1/2 large yellow onions, finely sliced

  • 1 T Balsamic Vinegar

  • 1/2 Cup Water

  • 1 T olive oil

  • 1 tsp dried oregano

  • 1 tsp sea salt

  • ½ tsp fresh cracked pepper

Preparation:

  1. Heat oven to 450 degrees. Line two rimmed baking sheets with foil and non-stick cooking spray. Divide the cauliflower and garbanzo beans between the two sheets, and toss with the oil, seasoning and salt and pepper. Bake for 30–40 minutes, tossing every 10 minutes, until the cauliflower and beans are golden.

  2. Meanwhile, heat the oil for the onions over medium heat in a large sauté pan. Add the onions and sauté for 5 minutes. Add the seasonings, stir to coat the onions and cook for 30 seconds until fragrant. Add the water and balsamic vinegar and reduce for 10–15 minutes, until the liquid is gone and the onions are caramelized.

  3. To assemble, heat the tortillas in the oven, according to package instructions. Divide the cauliflower and garbanzo mixture among the tortillas. Top with the onions. Scatter cabbage and avocado over the top and sprinkle with cilantro. (Note: Serves 2).

 

Nutrition information for 1 serving size

Nutrition information for 1 serving size

Spicy Peanut Veggie Noodle Bowl

This is an easy lunch or dinner bowl, customizable with your favorite veggies and noodles – fast, fresh, and flavorful! We add whatever veggies we have in the fridge and throw them in raw which is what we love. If you are following this recipe and prefer a cooked veggie, you can toss them into the sauce while the pasta cooks. Or add roasted veggie. Miss seafood or meat...just add a grilled portion on top, you have options based on preference. Serves 4.

INGREDIENTS:

  • 1 batch Spicy Coconut Peanut Sauce (recipe below)

  • 8 ounces / 4 servings pasta (long noodle spaghetti, we like organic edamame spaghetti)

  • ½ head broccoli, chopped bite size

  • 1 cup edamame

  • 2 large carrots, cut into matchsticks or spiralized

  • 3 green onion, sliced

  • ¼ cup peanuts, chopped

  • 1 tablespoon sesame seeds

PREPARATION:

  1. Prepare Spicy Coconut Peanut Sauce (recipe below); set aside.

  2. Cook pasta according to directions.

  3. While pasta cooks, clean and prep broccoli, carrots, onion, peanuts.

  4. Drain pasta when cooked. Add to Spicy Coconut Peanut Sauce, toss to coat.

  5. Divide into four serving bowls, top with broccoli, edamame, and carrots.

  6. Garnish with green onion, peanuts, sesame seeds, and additional sriracha

INGREDIENTS SAUCE:

  • 1-2 inches fresh ginger, peeled and minced

  • 3 cloves garlic, peeled and minced

  • juice of 1 lime

  • ¼ cup rice vinegar

  • ¼ cup coconut milk

  • 2-3 tablespoons sriracha

  • 3 tablespoons peanut butter

PREPARATION SAUCE:

  1. Add ginger, garlic, lime juice, and rice vinegar to large saucepan over low heat, sauté until softened (1 minute).

  2. Stir in coconut milk, sriracha, and peanut butter. Continue cooking another couple minutes, whisking into a smooth sauce.

  3. Add more coconut milk for a thinner sauce, add sriracha for more spicy. Set aside.

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Immunity & Recovery Boosting Breakfast Bowl

This one bowl is loaded with the immune-boosting and recovery-promoting support that you need as an endurance athlete after long workouts (3 hours +). Warm and creamy hot cereal, with a touch of ginger to decrease inflammation is complemented by crisp fresh fruit, crunchy walnuts and tangy golden raisins. Pomegranate seeds supply powerful antioxidants, while kiwi boasts a high concentration of vitamin C to ward off cold and sickness. Walnuts are also known to contain antioxidants and omega 3’s, which also ward off inflammation. Plus, this bowl is as beautiful as it is good for you.

Ingredients:

  • 1/3 cup whole grain, whole wheat farina cereal (cream of wheat)

  • 1/2 cup vanilla almond milk

  • 1/2 cup water

  • 1/2 tsp pure vanilla extract

  • 1/4 tsp ground or fresh ginger

  • 1/8 tsp sea salt

  • 1/2 kiwis, peeled and sliced

  • 1/4 pear, thinly sliced

  • 1/4 cup pomegranate seeds

  • 1 TBSP chopped walnuts

  • 1 TBSP golden raisins

Preparation:

1. In a large pot, bring the almond milk, water, maple syrup (or coconut sugar), vanilla, ginger and salt to a simmer.
2. Add the wheat farina and bring to a low rolling boil. Cover and turn heat to simmer for 3-5 minutes until the cereal starts to thicken.
3. Remove from heat and pour into two bowls.
4. Top each bowl with 1 of the sliced kiwis, the pear slices, pomegranate seeds, walnuts and raisins.
5. Customize by adding or subtracting fruit, adding a protein boost of amaranth or quinoa to the cereal, or topping with hemp seeds, flax seeds, candied ginger, coconut or any of your favorite toppings (Note: 1 Serving).

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