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Greenville, SC

Trimarni is place where athletes and fitness enthusiasts receive motivation, inspiration, education, counseling and coaching in the areas of nutrition, fitness, health, sport nutrition, training and life.

We emphasize a real food diet and our coaching philosophy is simple: Train hard, recover harder. No junk miles but instead, respect for your amazing body. Every time you move your body you do so with a purpose. Our services are designed with your goals in mind so that you can live an active and healthy, balanced lifestyle.

Trimarni Blog

A blog dedicated to exercise, nutrition and my life

Two fueling creations - rainbow kale and toasted barley

Marni Sumbal

Not sure which way you want to look at it...refueling or fueling? Either way, the body is always in need of food. Recovering from one workout and preparing for another OR eating because it is an opportunity to nourish your body. No need to stress about "healthy" eating - appreciate the foods that you can put into your body to fuel your workouts and lifestyle routine.
The following two creations received a "YUM" from my non-vegetarian, yet "plant-strong" hubby who is also training hard for the upcoming triathlon season. As I train for my 6th Ironman, he is training for his first Ironman and we both know how important it is to fuel the body and keep the body healthy and well.

Saturday evening creation:
Rainbow kale, roasted potatoes and cooked polenta and tempeh with greek yogurt. 

Rainbow kale (purchased at the farmers market in Nocatee)
Tempeh (2 ounces per person, ~10g protein)
Small baking potatoes (prepared 3 of them) - washed and sliced
Sliced polenta
Olive oil

1. On skillet, heat to low heat and drizzle with olive oil. Remove kale from stems, wash lightly (you can use regular green kale) and tear into pieces. Cook until crunchy and firm (avoid overcooking) - season with a little sea salt and cracked pepper.
2. In an oven heated to 425 degrees - toss sliced potatoes in a little olive oil and season with chili spice and paprika. Bake for 25-30 minutes or until golden brown.
3. On same skillet as kale, remove kale when finished and cook tempeh and polenta (on both sides) until lightly brown.
4. Spoon Oikos Greek yogurt (tastes like sour cream) on plate for potato dipping.

Pre-heat oven before sliced potatoes and removing kale from stems.
To save time, prepare another small skillet and make polenta and tempeh on small skillet while kale is cooking.
To save more time - prepare all items in oven on seperate baking dishes (use olive oil or non stick spray to prevent sticking) and check regularly to prevent overcooking/burning.

Sunday morning creation
Veggie stuffed omelet with toasted barley served with sides of yogurt, fruit and granola

2 egg whites + 1 whole egg
1 spoonful greek yogurt (about 1 tbsp)
Mixed veggies - I used spinach, mushrooms, baby tomatoes and onions
Fruit of your choice - I used frozen blueberries (defrosted by the time I ate them), sliced banana and strawberries - about 1 cup total fruit
1/2 cup or so of Fage Greek yogurt (tastes creamy unlike Oikos which is more sour)
Granola - google Trimarni Granola and you will find several of my creations if you want to make your own. (In the past I used Skippy - I recommend Smuckers Natural)
Cooked barley - or your choice of whole grain

1. On large skillet, heat to medium heat. Drizzle with olive oil and cook mushrooms, onions and tomatoes. When mushrooms are slightly brown, add handful of spinach and toss a few times before removing.
2. On same skillet, turn heat to low. Scramble eggs w/ yogurt (1 tbsp) until yogurt is combined.
3. Add eggs to skillet (use a little spray or olive oil to prevent sticking - I used a little olive oil). Lift up pan as you add eggs to remove from burner and spread eggs all over pan until evenly distributed to make a large omelet. If the eggs separate, use your spatula to combine.
4. When eggs are cooked on one side (2-3 minutes), flip to other side. Cook for 1-2 minutes and turn off burner. Add cooked veggies and close omelet. Slide with spatula and remove onto your plate.
5. For cooked barley, used small skillet on medium heat and with a little olive oil (lightly covered the bottom - about 1 tsp) cover bottom and add barley. Press down to cover a light layer of barley on pan (kinda like cooking hash browns). Cook for 8-10 minutes or until barley begins to turn a little golden brown, then scramble to cook all parts of barley.

To save time after a workout, turn on burner to prepare veggies and another burner to cook barley as soon as you are ready to jump into the shower. Drizzle with olive oil and place veggies on one skillet and barley on other. Obviously, be safe as you don't need a fire or burnt food. I showered and by the time I was finished (a few minutes) I was ready to toss my veggies and barley.
You can use any leftover grain and toast it in the oven at 350 degrees for 5-10 minutes to give it a nice crunchy and powerful taste. Same with on the skillet.
If you are someone who craves a lot of salty/crunchy food after workouts, replace granola with YOUR CHOICE of crunch - chips, crackers, pita chips, cereal.
For Greek yogurt - I like Fage non fat because it is creamy like yogurt and Oikos non fat because it tastes like sour cream. I choose both plain flavors and use them differently depending on how I am using them (ex. like yogurt or sour cream). My other favorite yogurt is plain Dannon non fat if I am not seeking extra protein in my meal from yogurt.
Do not go into your meal starving. After your workout (or before a meal), plan a small snack. Post workout - have a glass of milk or your yogurt or smoothie with fruit, a little cereal or your favorite slice of bread. Pre dinner, have a few chopped veggies or pear slices.

Send me an email with any questions on meal prep or food concerns/modifications. Enjoy!