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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

Mediterranean eating - it's not about off-limit food

Marni Sumbal

A big thanks to the Today Show for sharing the recent significant research on adopting a more plant strong diet! I really like that the focus was on addressing what "we" should be eating more of rather than talking about bad or off-limit foods. This makes it easier to change eating habits without feeling like you are sticking to a food-controlled diet. Hopefully there will be a follow-up study on adopting a more Mediterranean lifestyle which includes finding the right balance between work, sleep, exercise, food and friends/family. It’s about slowing down at meal times, not rushing life, staying active (moving the body) and enjoying it all through fresh, wholesome foods, enjoyed with family and friends.

Today show segment

For dinner last night I took use of a few spices in my kitchen. This is just a few of the many herbs and spices that I use with my meals - from morning to night. If you aren't adding herbs and spices to your daily diet, watch this video and you will be convinced.
I had the pleasure of listening to Dr. Greger speak at the 2012 Florida Dietetic Association conference and I was blown away by his knowledge and passion for whole foods. 

I hope you enjoy my plant-strong creation that was enjoyed by Karel and myself last night. We both YUMMMMM'd our way through dinner as it was packed with flavor!

Best part about this don't have to "cook". Allow 10 minutes of prep and 45-50 minutes of cooking (use your time by catching up on emails, laundry or stretch your tight hip flexors) and you will have a delicious dinner that is perfect to keep your heart and tummy happy.

Feel free to use your own choice of protein.

Fresh garlic (chopped)
Lentil and bean mix
Wild rice
Olive oil
Tumeric, red pepper flakes, garlic powder, onion flakes, pepper

1. On stove top, cook lentil and bean mix according to package (allow around an hour for this). I used a baggy of raw lentils/beans and prepared 1/2 bag.
2. Preheat oven to 425 degrees.
3. Wash and chop head of cauliflower.
4. Chop off stems (about 1 inch) of asparagus, wash and steam in microwave in shallow dish w/ a little water (I set on vegetable setting).
5. Chop garlic and slice tempeh into 1 inch strips.
6. Cook rice according to package (I used boxed wild rice w/ seasoning packet and only used 1/4 package of seasoning) - allow 8-10 minutes for cooking.
6. Place chopped cauliflower (in large pieces) on baking dish and toss in a few tsp of olive oil. Season with spices to your liking (I used tumeric, garlic powder, pepper, red pepper flakes)
7. On separate baking dish place asparagus and tempeh. Drizzle asparagus with a little olive oil (then toss) and sprinkle chopped garlic (about 2-3 cloves). Season with onion flakes.
8. Bake for 40-50 minutes for cauliflower to turn soft and slightly golden. Asparagus will be done around 35-40 minutes (should be soft and tempeh should be firm and golden brown).

9. Assemble your plant strong plate - add more seasonings to your liking and yum away!