Gluten Free

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

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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)

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Nutrition inför with salmon

Nutrition inför with salmon

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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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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Quinoa with Acorn Squash and Pomegranate

This recipe is packed with protein-rich quinoa and fiber-filled veggies, both of which aid in muscle recovery and keep you full long after a workout. It’s topped with Pomegranate seeds, a good source of soluble and insoluble dietary fibers.`Easy to prepare and great to utilize as your 'to go' lunch. 

Ingredients:

  • 3/4 cup of quinoa, cooked
  • 1 acorn or kabocha squash
  • 3/4 cup pomegranate seeds
  • 1/4 cup raisins
  • 2 teaspoons minced fresh parsley
  • 2 scallions, green parts only, chopped
  • 2 teaspoons of walnuts (almonds amor any other nuts you like)
  • 1/4 cup olive oil, plus more for roasting squash
  • 2 tablespoons lemon juice
  • Zest of half a lemon
  • Salt and pepper

Preparation:

  1. Preheat oven to 400 degrees.  Line a baking sheet with aluminum foil.
  2. With a sharp knife, cut the top and bottom off the squash.  Cut the acorn squash in half lengthwise and, using a spoon, scoop out the seeds.  Cut each piece in half again lengthwise.  Then slice each quarter lengthwise, creating 1/2 inch slices.  Place squash slices into a bowl and drizzle with olive oil and a sprinkle of salt.  Spread across the pan and arrange so each piece sits flat. Roast in the oven for 25 minutes. 
  3. Meanwhile, make the dressing by whisking together the 1/4 cup of olive oil, the lemon juice, lemon zest, parsley, and scallions.  Season with salt and pepper, to taste.
  4. Once the acorn squash is finished, remove from the oven and let cool for a few minutes.
  5. Mix together the cooked quinoa, pomegranate seeds, raisins, nuts and dressing in a big serving bowl.  Season with salt and pepper, to taste.
  6. Top with roasted squash pieces and enjoy!
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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).

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)

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)