Breakfast

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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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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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

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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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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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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Smoked Salmon and Avocado Sandwich

This recipe is great for breakfast, lunch or quick dinner, protein packed, and loaded with good fats.

Ingredients:

  • 1 slice bread, toasted to your liking

  • 1 tablespoon mustard

  • Thin slices of 1/4 cucumber

  • 1/4 halved avocado, pitted, peeled and thinly sliced

  • Fresh lemon juice

  • 2-4 slices of smoked salmon (depending on size)

  • 1 fried/scrambled egg (based on preference), sprinkled with salt and black pepper

  • 1/2 cup of arugula

InstructionS:

  1. Spread one slice of bread with mustard.

  2. Top with cucumber slices, then avocado. Spritz with a bit of fresh lemon juice and sprinkle with sea salt and black pepper. Layer the smoked salmon on top of the avocado, then the arugula. Top with the fried egg. Press down slightly then cut in half and enjoy (Notes: 1 serving).

  3. If you want to increase your carbohydrates have two slices of bread.

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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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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!

 

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).

Muesli

If you make it right, muesli can be a true breakfast luxury and a time-saver in the morning. You can lighten it up without sacrificing flavor, or you can turn to the other direction and go completely decadent. Experiment with what you like. We usually make a batch on Sunday night and eat it all week. The advantage: It gets better as the flavors mingle over time. 

Classic Swiss muesli blends fruit juice, grated apple, and rolled oats. It doesn’t necessarily include dairy, but we prefer a version that does. 

Ingredients:

  • 2 Cups of Milk

  • Rolled Oats (equal to the dairy you used)

  • Optional: Cinnamon, cardamom, ginger, maple/date/brown rice syrup

  • Almonds (or any nuts/seeds you like)

  • 1 Apple, grated

Preparation:

  1. For your base add yogurt and milk to a large bowl, starting with a ratio of 1/4 cup yogurt to 2 cups milk. If you like a thicker cereal, you can increase the yogurt and reduce the milk, based on your preference. Skim milk, 2% milk, coconut yogurt, and so on will be delicious, there is no limitation.

  2. Once your dairy is ready, stir in any spices and sweeteners. Adding them to your wet ingredients helps distribute the flavors. Cinnamon is an excellent foil to the creaminess of the dairy, but cardamom would be nice, as would ginger or a pinch of turmeric. A sweetener is not essential -- you’ll be adding fruit later and that might be enough for you. It not, maple syrup, date syrup, and brown rice syrup are all good options.

  3. Rolled oats work best in muesli. Don’t be afraid of them getting soggy -- they hold up surprisingly well and you’ll add in more texture later. If you like more chew, you can use half steel-cut oats and half rolled oats. Add enough oats to equal the volume of dairy you’ve used.

  4. Adding a textural element will benefit your muesli, which is otherwise very soft and creamy. We add a handful of sliced almonds, but any nut or seed would work. Try flax seeds, walnuts, pistachios, or even peanuts, but steer clear of chia seeds as they’ll absorb liquid and thicken the cereal too much.

  5. Fruit is a key component to help sweeten and thicken your cereal. Choose an apple you like. Before you add the grated apple, squeeze out the water using cheesecloth or sturdy paper towels to avoid adding excess liquid to your muesli.

  6. Give your muesli a good stir, then cover the bowl loosely with plastic wrap or a plate and refrigerate it overnight. It needs at least 8 hours to thicken.

  7. Muesli is wonderful eaten plain, cold, and straight from the refrigerator. But if you want to add something extra, stir in a spoonful or two of nut butter or a very good-quality jam. You can top it with something crispy: Puffed quinoa or toasted amaranth add good crunch, and so does Heart To Heart Honey Toasted Oat Cereal. Additional raisins, fruits like blueberries, raspberries, and strawberries are always on top of ours.

 

1/4 C greek yogurt, 1 TBSP almonds, and 1/4 C blueberries included

1/4 C greek yogurt, 1 TBSP almonds, and 1/4 C blueberries included