Vegan

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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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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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

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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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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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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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)