contact us

Use the form on the right to contact us.

You can edit the text in this area, and change where the contact form on the right submits to, by entering edit mode using the modes on the bottom right.

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

Filtering by Category: "breakfast"

Food Freedom: Anytime pancakes

Marni Sumbal

Not too long ago I overheard a conversation with a personal trainer and his client at the gym. The trainer had been away on vacation and the client asked her trainer where he went and if he went to any good restaurants when he was away. As I was working my core on the captain chair, I couldn’t help but listen to this conversation about food.

I remember when I was growing up in Lexington Kentucky, there was a place downtown that had the biggest, most scrumptious cinnamon rolls that would put any cinnabon to shame these days. A cinnamon roll the size of my head and a belly that would get sick if you ate the whole thing (of course, speaking from experience). But oh were those cinnamon rolls the best…when my mom and dad would take me to get them for a treat once a year.


It wasn’t that the cinnamon rolls were off limit or “bad” food but instead, my parents would reward me after my piano recitals/competitions with a walk downtown to the cinnamon roll shop. I didn’t spend my entire year planning for the cinnamon roll or saving calories for the cinnamon roll but instead, we celebrated my piano recital (which was judged) with the cinnamon roll.  Relief that the hard work with my piano practicing was over and support from my parents as we all enjoyed the cinnamon roll.  If the cinnamon roll was consumed every day or even once a month, I just don’t think it would receive the same yum factor for it was extra special on a special day.

A few months ago, I took my first trip to Europe with Karel. With a bag packed of Marni friendly travel food for me and Karel, once we stepped foot in Czech Republic, the bag wasn’t opened until we flew home 10 days later. I welcomed my trip abroad with Karel to enjoy his country and we 100% lived like a local. Even as a vegetarian and Karel’s mom preparing some of the most long-awaited not-so-vegetarian foods for Karel, I didn’t consume a single food brought from the US the entire time when I was away…and I survived just fine. And because I don’t know Czech, I couldn’t read any food labels... and I survived just fine. All I needed was Karel’s “ok” that a food didn’t have meat in it and it was complete food freedom to put all that hard work to understanding how to eat mindfully to good use in another country and to be able to maintain my active and healthy lifestyle abroad.

Riding our bikes to Retz Austria 

Enjoying (real) coffee and pastries mid morning. 

When it comes to creating a diet that works for you, we shouldn’t forget that there is no diet “staple” that you have to follow but you do have to figure out what works best for you. Yes, all diets should be plant strong as the research strongly supports a real food, balanced, whole food, plant strong diet to improve longevity and reduce risk for disease, but in terms of figuring out your style of eating, that all relates back to your goals in life and how food can enhance your lifestyle. And for the extra stuff like treats, desserts, sweets, large portions, fattier options, etc. sometimes you have trust your diet enough to know that even with an occasional treat you are not going to become “unhealthy” or for many, “gain weight.”

Although Karel and I don’t have a working scale at home, we left Czech feeling clean, light and healthy and I confirmed to myself that my diet enhances my lifestyle. I love to train, travel and use my body to make memories and for me, that means understanding what foods work for me and my body. No time am I eating for calories or a body image….somehow it just all works better that way.

Prague, Czech Republic

So if you are someone who is currently working on the diet, remind yourself that food freedom is the ultimate goal. There will be a day when you can 100% enjoy something occasional and feel absolutely great about it. Hopefully that day is sooner than later. What you can also look forward to is the day when you start eating for fuel, for health and for pleasure but in a way that improves your quality of life. So right now, eating out with your co-workers every day for lunch may not be ideal if you are trying to figure out the best foods to help control your blood sugar, to fuel your workout routine and to meet your nutritional needs. In other words, right now you may need to be in control of your meals to figure everything out. But, what you don’t have to worry about is being in control forever. As scary as it sounds, food freedom means not having rules or a strict routine but instead, knowing what works and being able to apply that “style” any day, no matter where you are in the world. Eventually, there will be a time when you eat out, enjoy that meal of foods not typical in the daily diet and feel absolutely great about. Although now I can help others with learning how to eat for fuel, for health and for pleasure, I spent a good 2-3 years learning how to have a healthy relationship with food and my body and figuring out what works best for me as an active, health conscious individual, who loves to race for 140.6 miles, is a 20 year vegetarian, is married to a Czech cyclist turned triathlete who will eat anything and works as a clinical RD..oh and is also a doggy mommy.
Oh, so what did I hear from the personal trainer that inspired me to write this blog????

The trainer told his client that he didn’t eat out at all on his trip because he didn’t want to get fat and gain 10 lbs so he hired a personal chef to deliver 6 small meals a day of chicken and veggies to his hotel room and then when his wife and kids were playing at the pool, he would go upstairs, eat in the room and then head back outside to spend time with his family.

In honor of food freedom, how about we all enjoy pancakes for breakfast, lunch or dinner, anytime during the week without “deserving” them after a 3 hour bike ride, a 15 mile run, a hard spin class or because it is Sunday.

Happy eating in your happy kitchen!
Pear and carrot muffin-inspired pancakes

Makes 7 pancakes (1/3 cup serving) - So delicious, I wish this recipe made more!

½ cup rye flour (you can use any flour, I like the consistency of rye and soy flour – a bit lighter than whole wheat)
1 egg
½ cup skim milk
1/8 tsp iodized salt
1 tbsp honey
1 small pear shredded (about ½ cup packed)
1 large carrot (peeled first) shredded (about ½ cup packed)
1 tiny mini box of raisins (I keep these in the house for on-the-go snacks or traveling)
4 large strawberries – sliced (if frozen due to season, defrost for 30 -60 sec and then slice)
1 tbsp sunflower seeds
1 tbsp chia seeds
Olive oil (1 capful per 3-4 pancakes)

1. On large skillet, heat to medium heat (just above low). Drizzle with olive oil.
2. With all ingredients mixed in a bowl (I mixed with a fork), use 1/3 cup to portion each pancake and press down with bottom of the measuring cup for a flatter pancake.
3. Cook for 3-4 minutes on one side, flip when firm and cook additional 2-3 minutes on the other side.
4. Repeat until the batter is finished (I always make a mini pancake to taste while cooking  ;) 

In the Trimarni kitchen, we don't ever speak about bad or off limit food, fast, diet or cleanse. I eat to reduce risk for disease. I fuel the body and I love the food that I put into my body. The Trimarni kitchen is a happy place filled with food freedom and creativity.

Fruity pancakes

Marni Sumbal

Is it really true that my body did an Ironman just 7 days ago? I am continuing with my no-sick/illness streak which started around 2007 (or earlier), my mind is fresh and the body is not experiencing any residual fatigue. Now this wasn't the case after my first two Ironman's when it took me a good 3 weeks to feel normal again but for the past few years, my quality approach to training is a combination of going into my endurance races hungry to race but also not overtrained so that I can bounce back quickly in order to function well in life soon after a race. Also, a good daily diet and sport nutrition regime assists in optimal training, racing and recovery.
This week has been easy in terms of taking it easy because I feel no pressure to rush back into training. The only thing that is a little off is still my sleeping which I am going to bed about 60-90 minutes later than normal at night (but then again, my life is super busy all day so if I am not training, my mind is often being occupied with a lot of other thoughts and ideas). I will continue to just go by feel (gadget free) for one more week and keep everything light, fun and comfortable.
As for post Ironman, this week Karel and I did nothing on Mon and Tues after the race. Well, we walked around on top of Whiteface mountain on Tues....slowly.

Wed was a travel day (from 6:30am until 8pm) and then Thurs we were itching to do something so Karel and I swam for around 40 minutes (stopping whenever we wanted). Friday I swam again (around a 3000 I think and Karel rode for 90 minutes) and then on Sat and today, I rode my road bike for ~2 hours (no HR monitor, power meter or attention to speed/distance). Karel rode on Sat with some friends and today he jogged for ~30 minutes.
I met up with a few strangers while I was riding, asked if I could join and drafted as my legs did no work for most of the ride. I feel re-charged but will be patient before I start training for Kona for next 8 weeks (Karel is already excited to help me train for my 3rd World Championships so my Training Peaks calendar already has workouts in it for the next few weeks thanks to him :) 

But what I am reminded of the most is that life can really rush by in an instant. I remember around 8 weeks or so out from Ironman Lake Placid, I felt like it was a light-year away and as the weeks went on, it just wouldn't come fast enough. Nearing the last two weeks before the race, I wanted things to slow down because I knew that in two weeks, it would all be over. All that training for a one day event and the experience that I thought would never come was completed in less than 10 hours and 43 minutes. 

Be sure that you are not rushing life, waiting for a vacation, longing for the weekend (on Monday) or finding yourself wishing for tomorrow. Make memories, live in the moment and set goals so that you are not counting your days but instead, making the most of your days here on Earth while you have them. 

Pancakes on Sunday are always enjoyed but 7 days post Ironman, yum, yum, yum. Real maple syrup, Karel's favorite butter and many special surprises in my pancakes to ensure that you are getting lots of nutrients in your breakfast meal. No need to reach for pills and supplements to give your body vitamins and minerals as you should always start with your diet to reduce risk for disease, to help change body composition and to live an active lifestyle as you work hard for your personal goals. 

Fruity pancakesServes 7

6 strawberries (chopped or sliced)
1/2 cup blueberries
1 egg
1/2 cup packed zucchini (shredded)
1/8 tsp salt
2/3 cup oat flour (you can use any flour, I like to mix up my flours when I made pancakes, I also love soy flour and rye flour)
1/2 tbsp honey
2 tsp cinnamon
2 tbsp raisins
1 tbsp sunflower seeds
1/4 cup milk
Olive oil

1. Mix together ingredients in large bowl up until the milk. Stir with a fork to evenly combine.
2. Add milk to create a soupy batter (which will thicken as it sits).
3. Heat a large skillet to low to medium heat (in between) and drizzle a little olive oil on the pan to prevent batter from sticking.
4. Spoon 1/3 cup servings on to pan and cook for 3-4 minutes until the bottom is golden brown (you can lightly spread out pancake to be a little flatter with your fork).
5. Flip pancakes and cook other side for 2-3 minutes.
6. Serve with a serving of your choice of protein: glass of milk, greek yogurt, grilled tofu, tempeh, eggs or cottage cheese.

100 mile ride + Blueberry Strawberry pancakes

Marni Sumbal

There's something special about the last few weeks before an important race. Actually, thinking about all things in life, how neat is it to reflect on where you were 3, 6 maybe even 12 months ago and then stop to think where you are today. I really love when things come together and despite obstacles, set-backs and low moments, keeping focused on the journey can be the defining reason as to why some individuals succeed in life. As for success, you can't always define that and for many athletes, it means a PR, age group place or beating competition. For others, it is just the satisfaction that they are somewhere where they never thought they'd be several weeks or months ago. 

Nearing race day, I can only reflect on the work that was done with Karel as my teammate, coach and biggest supporter. I'd like to believe that he thinks the same way about me for we have really enjoyed sharing this journey together. It's awesome when we both have amazing workouts and after the work is done, drenched in sweat we can share thoughts from our workout. But it is still entertaining when one of us has a great workout and the other, well, not so much. Thankfully this happened only  a few times but two athletes in the same house with similar training plans means a lot of highs and lows, not always at the same time. But I guess in a good way, it is great to hear about a high with someone when your workout didn't go as planned. There's no reason to beat yourself up for your "off" feeling when a loved one is having a great day. I really enjoy this part of training because being able to share all moments with Karel has kept me enjoying this journey more than my past 5 IM experiences. As usual, I have never felt burnout, questioned "why" am I doing this, felt fatigued or exhausted. I have woken up excited for every workout and I feel progress was made in every workout. I owe a lot of this to sharing the workouts with someone as it is amazing how we all can use a little pep talk (or sound advice) when things don't go as planned as many times, it only takes one negative thought to ruin a workout but one positive thought to keep on going. 

Nearing our taper, these last few weeks are very race specific in terms of training. This means no more group rides to ensure we both enter the race with skin on our body (not risking group-ride crashes). We have been extra careful on rest and rather than having 1 day of rest or active recovery, we have been taking 2 days, with race specific workouts falling every 2-3 days  + 1 day active recovery. Because many athletes do too much too soon (or too long) in training, taper often becomes a time of "necessity" - I finally get  to rest or I need to keep going hard. Realizing that no more significant performance gains can be made and endurance has already been built over the last 10 weeks of IM specific training, the elements we are trying to balance include resisting fatigue, maintaining fitness, staying healthy, staying mentally strong/focused and keeping good form. All of this can be done with the right type of training plan in the weeks leading up to a race and for many athletes, the taper can be the time when previous weeks/months of training are either put together for a peaking performance on race day....or fear-based training (at any point in training) takes over the athletes' mind and come taper, too much "I need to rest" ruins the athlete's race day performance. It is a tough combination to balance but it can be just have to trust yourself that it will all come together on race day. 

Every athlete will peak differently, primarily based on previous training, current fitness and racing/season goals. Obviously, Karel and I want nothing more than to peak on July 28th so we are maintaining fitness while doing everything possible to reduce fatigue. We entered this week with a rested body thanks to a day off on Monday, an active recovery swim on Tues and an EZ endurance (2 hour) bike on Wed. We both did an intense brick (3 hour ride + 8 mile run) on Thurs (Karel ran 4 miles upfront before the bike) and then Fri was an endurance swim. Saturday was our "long run" with fresh legs again (for Karel, he split it up into 4 miles upfront, 3.5 hour ride, 10 mile run...then off to work for the day - what a trooper! For me, 2 hour ride + 15 mile run)  and Sunday was our 2nd and last 100+ mile ride with our 10 week IM specific training. I don't believe  in junk miles and none have been wasted on this training. With most of our "long" rides being around 3-4 hours with higher intensity intervals we are able to put the pieces nicely for these longer rides without feeling drained or burnout and with a lot of confidence and endurance in the tank. It's a beautiful thing when fitness comes together over a period of time but what's not so fun is when fatigue happens quickly and lingers around.

Although athletes struggle with resting (some more than others), I must say that without a doubt, you have to put in the work to progress with fitness and to train for endurance events. But without the right balance of training, your risk for poor form increases (and motivation declines) because the body is unable to adapt properly. If you are currently training for an endurance event or seek fitness gains with your exercise routine, be mindful that the body needs to rest in a way that is beneficial to you making gains with your fitness. Not too much, just enough and when I say rest, this means not wasting time on doing miles/time that don't contribute to your race day fitness. Get the workout done, rest and do it again tomorrow. 

Because I only believe in doing 1-2 workouts in endurance training based on miles (and not time), this workout happened to be a 5 hour ride (not a designated 100-mile ride), despite Karel pulling me along for over 100 miles at his pace (but still my appropriate power zone for the IM by drafting on his wheel). I don't believe in going by miles as you never know what the day will bring and I find it more beneficial for an athlete to accomplish a strong 5 hour ride than to suffer in the wind for 6+ hours just to ride x-miles. Riding 112 miles or 56 miles for an endurance triathlon gives you confidence (sometimes - if done at the right time when you can actually "test" your fitness) but you should not be expected to ride by miles for every long workout. Focus on your main set and then be smart in your training conditions and with your body and how it is responding for that day. 

Our 2nd, 100+ mile ride over 20 mph is in the books thanks to Karel holding a strong pace for our 3 x 25 min intervals at just above IM pace. It was hot and super windy and our route included a lot of rollers which really made things fun and passed the time quickly. We did the intervals after a 1 hour warm-up and included 5 min EZ spin in between each interval. After the 3 intervals, Karel rode steady for the rest of the ride home. Having head-wind all the way home was no fun but it gave us great practice for pacing, nutrition and mental strength to be used on race day. 

Karel went right to his 110% Play Harder  gear to recover and I headed out for a 2 mile run. I actually felt quite good on the run and I use these short runs (up to 30 minutes) off the long bikes as confidence builders. I do not focus on pace but keep an eye on my HR and form. I just run happy knowing that from Feb - April, I was unable to run a step or even walk without pain.  

After I returned from my run, it was time to make my homemade pancakes......enjoy!!
Talk about a fair trade...Karel pulls me around for 100 miles and watches the TDF while I make us pancakes :) 

Blueberry Strawberry pancakes

1/2 cup rye flour (you can use any flour)
1/4 cup instant oats
1/8 tsp salt
1 egg + 1 egg white
1/4 cup Fage 0% Greek yogurt
1/2 cup milk
1/2 tbsp cinnamon
1 tbsp honey
Small handful (about 1/8  cup or so) raisins or currants (optional small handful of dried cranberries)
2-3 tbsp chopped walnuts
1/2 cup blueberries 
1 cup strawberries (sliced)
Water to help with mixing (if needed - maybe a tbsp or two)

1. Preheat two large skillets to low-medium heat. 
2. Mix together above ingredients in large bowl until "creamy" consistency (may need to add water so batter is gently dripping off mixing spoon/fork). 
3. Drizzle a little olive oil on pans and use ~1/3 cup for each pancake. 
4. Let each pancake cook for 2-3 minutes on one side and then flip when firm. Let other side cook for ~1.5-2 minutes (or until golden brown). 

Makes ~8-10 pancakes depending on serving size (I generally press my pancakes down a bit so they are more flat and wide than thick)

Weekend recap and Glow Run 5K

Marni Sumbal

Wind and cold. It was a fun weekend on the bike. Saturday morning I met up with the Lodge group ride and after the ride had finished, I had Karel, Shawn B. and Saswata pull me around for 1 more loop in Nocatee before I called it a morning. 3 hours of riding and my legs loved every minute of it. The only way to get faster is to ride with faster people so I am always happy to find  a wheel to draft of off as it only makes me a better cyclist. Sunday was a bit colder and the wind was blowing strong. I rode with Karel and Jerry for around 2 hours and they were riding steady which meant I was riding uncomfortably steady. But all good fun and I dressed well so it didn't make me think twice about being outside in the fresh air vs being outside on the trainer. 

Post ride breakfast on Saturday - one of my favorites. Egg omelet (2 whites + 1 whole egg mixed with a spoonful greek yogurt, instead of milk). Inside included sauteed kale and onions in olive oil. Seasoned with garlic, onion flakes and red pepper flakes and topped with sharp cheese. To compliment my protein and veggies, a side of fresh fruit (peaches, banana, strawberries) w/ 2 slices of fresh (right out of the Publix oven) bakery bread. Being married to a European, it didn't take Karel too long to convince me as we were dating that packaged bread is nothing like "real" bread. I suppose we have been brainwashed for a while to choose low-calorie, factory-made bread which Karel says would never be a choice in Czech Republic. Although bread is a weakness for many and fresh bread means over consumption  there is something about fresh bread that makes you enjoy every bite and when combined in a balanced meal (not with veggies and meat stuffed in the middle) it can be a beautiful addition to a meal. This bakery bread is one of our favorites -it is made with raisins, cranberries, dried almonds, walnuts and apricots. YUM!

After epson salt bath, stretching, recovery drink (skim cow's milk w/ Hammer Vegan chocolate protein powder) and 110% ice + compression and my delicious recovery meal, I was on-call at the hospital so I had to assess a patient who was recently intubated and sedated (on propofol) and needed tube feeding so as the on-call RD, I was consulted by the MD to provide a formula and rate for the patient. Nothing like keeping the brain "ON" after a workout.

Later in the afternoon, Karel and I (and Campy) headed to downtown Jacksonville to volunteer at the Glow Run 5K.

It was a cold afternoon but Campy dressed well. I had my Oakley Women Pro Soft Shell Jacket which is one of my favorite jackets. It is perfect for the cold days here in Florida and I love it because it can be worn "dressed up" as well as worn comfortable for a cold run (ex. like when I was in Iowa running in less than 10-degree weather..brrrr) or under a ski/snowboarding jacket.

If you are interested in a FUN event for ALL ages, I highly recommend checking out the Glow Run 5K. There are a lot of great events happening now such as the color runs, obstacle course, etc. I think these events are wonderful for a non-competitive vibe that can be shared by all people. Even if you are competitive, perhaps check out one of these races to encourage your friends to participate as it can be an amazing experience to cover 3.1 miles and not "race" but instead to have a blast for all 3.1 miles.

The event had a DJ w/ great pump-up music (despite being super cold out -everyone was dancing before the event), cool glow stick necklaces and glasses and almost everyone was dressed in bright colorful outfits. They have awards at the end for costumes as well as a big dance party. How awesome and a great way to forget about running as "exercise" or burning calories but rather the fun in just moving your body. 

Happy pancake day!

Marni Sumbal

Happy Pancake day!
Here are two of my pancake creation recipes that I think you will enjoy:
blueberry pancakes
On Monday morning I was super excited to head to Winn Dixie to meet Melanie to do a segment on healthy grocery shopping. We had a lot of fun navigating through the aisles with our camera-man. The segment will be on tomorrow along with me (live) showing my homemade raw energy bar recipe and how to be a more healthful shopper. Stay tuned on my Facebook page for the link when it is on the web and I will share on my blog also.

I had so much fun this morning! I spoke with a large group of 8th graders who were at Baptist Medical Center Beaches for "career" day. Our hospital had a lot of cool gadgets and robots for the kids to try-out and I was asked to talk to the kids about careers as a dietitian. I was really excited to share with them my journey in becoming a RD (as it was a looooong one) and all the cool jobs (careers) you can have with the RD credential. A lot of the kids were excited about sports and medicine so that was helpful when I spoke about being a clinical RD and a triathlon coach who specializes in sport nutrition. I also brought in my 5 Ironman medals along with several of my magazine articles and I think they really enjoyed hearing about the many different things you can do when you are in a field that you love and one that allows you to help others live a healthier lifestyle.

Tomorrow is my talk at the Trek Store for Tri night. I am so excited about this talk...another busy day but I wouldn't want it any other day. Time to make some raw energy bars and get myself ready for swim/strength in the am, LIVE segment on News4Jax and then speaking in the evening.

Another reason why I love food being used for lifestyle would not survive if I didn't get good sleep and keep my body nourished. I have no time or energy to be sick or feel fatigued.

Hope you are having a great week!

Blueberry pancakes and advice on New Year training

Marni Sumbal

Now is the time when the weather makes it hard to get out of bed but thankfully, we have a new year to keep us motivated with our fitness routine. Perhaps you are gearing up for an upcoming race or have your eyes set on a few personal fitness/body composition goals. Whatever the case may be, don't rush the journey.
Sure, that is a saying that is often repeated and overly used but I am a firm believer that the process shouldn't be rushed.
Considering that I work with a lot of different types of athletes and receive emails from active individuals wanting to step up their training and/or exercise routine, I wanted to offer one bit of advice for getting back (or starting) a training plan.
Start with 2 weeks of "intro". It's very easy for athletes to get excited about training again and feel the need to wait for the perfect time to start. Or, feeling guilty or lazy after a break, go all-out in the beginning part of a training plan. When it comes to training or simply sticking to an exercise routine, we can often make it really easy to fail or feel defeated by simply expecting too much out of our mind and body. Like anything else in life, when we learn to do something new, we adapt by doing something over and over again. Just like in a sport or in training, we must "train" ourselves to perform optimally. Why this becomes so confusing for people, especially goal-oriented individuals who love to exercise, is that in order to adapt to training stress, training has to be consistent.
Giving yourself an intro week or two is a great way to remove the pressure that you have to be perfect w/ every workout and it also gives you a good marker of where your fitness is at this point. You can do a HR/pace test to assess fitness or my favorite, perceived exertion to give yourself a marker of what you are able to handle right now. Also, this intro week allows you to remove the need to push hard 7 days a week and gives ample time to work on skills and drills which are fundamental in quality training. Whether you ate a bit too much over the holidays, are ready for the "Reward" food because you earned it (we will save that topic for another blog) or are feeling excitedly nervous for your upcoming racing season, consider the stress you are about to put on your body and use a few weeks ahead of you to assess any weaknesses in your training schedule which may keep you from being consistent as the months progress. The number one problem I see from athletes is being caught in the miles or time spent training and forget about taking the smartest road to success. Sadly, athletes often take the long road which include junk miles, injuries, burnout, feeling like a zombie by the end of the week and even social isolation. It never has to be this way if you are gearing up for an event or striving to change body composition and certainly you should never be feeling this way by week 3-4 of a new training routine.
So, as you enjoy some of my homemade pancakes, consider sitting down with a piece of paper (if you coach yourself) or with your coach to decide on the best racing plan for your year and the best training plan to keep you energized, motivated and excited for the next 360ish days of this new year.
The pancakes pictured below were consumed on Sunday December 30th after a chilly and windy 38-40 degree ride in Florida. I sat on Karel's wheel for around 53 miles and we had the most brutal headwind for the last 90 minutes. After a long, hot shower and a tall glass of coffee, I had one thing on my mind that would make me feel incredible....pancakes. Enjoy!

Blueberry pancakes
1 cup whole wheat flour
1/2 cup oats (uncooked)
1 tbsp. flax seeds
1 tsp ground cinnamon
1/8 tsp salt
1 cup 1% milk
1/2 cup water
1 tbsp. honey
1 tsp vanilla extract
1 cup blueberries
1. In large bowl, whisk together flour, oats, baking powder, cinnamon, flax and salt.
2. In separate bowl, mix together milk, water, honey and vanilla extract.
3. Make a well in flour mixture and pour wet to dry and mix until smooth. Add a little extra water for easy spooning for pancakes onto skillet.
4. On a non-stick skillet, medium/low heat, drizzle a little oil or use non stick spray. Pour ~ 1/4 cup batter on to tray and w/ back of spoon, smooth to make a flat pancake.
5. Cook for 1:30-2 minutes or until bottom begins to turn golden and flip. Cook other side for 1 minute.

Sweet potato pancakes

Marni Sumbal

I hope you enjoyed the weekend as much as we did. The weather was outstanding and a nice taste of fall. Today I enjoyed the view of Karel's back wheel for an hour as he did an easy spin. I typically don't do bricks in the off-season but I couldn't resist the beautiful weather. I did my "long run" of 6 miles, keeping my heart rate controlled in low Z3. This is something that I am working very hard on during this off-season and a few of my athletes are sharing the same frustration of seeing a slower pace while teaching the body to run more efficiently. I am always reminding my athletes (and myself) that this pays off and I also enjoy having the opportunity to slow down for one run a week to really soak up the scenery and find the beauty in moving my feet forward.

A while back I was asked by Ted Spiker to contribute to his Runner's World article on pancakes. Sadly, there was too much content for his article so a few things got cut but thankfully, he took the time to write a directors cut and included my recipe. Who knew there was so much to write about in a pancake article? :)

Here's the recipe for my Sweet Potato Pancake creation:

Serves 8-9 pancakes
  • 2/3 cup whole wheat flour
  • 1/3 cup soy flour
  • 1 tsp baking powder
  • 2 tbsp brown sugar
  • pinch of all spice, pinch of sea salt
  • 1/2 tsp cinnamon
  • 1/2 cup sweet potato (cooked, skin removed)
  • 1 tsp olive oil
  • 1 cup skim milk
  • 1 egg

  • Directions: In large bowl, mix together dry ingredients. In small bowl, lightly whisk together milk and egg. Mash cooked sweet potato into flour. Add milk and egg mixture and stir until lumps are gone. Add oil and mix well. On non stick pan, on low heat, drizzle oil for every set of pancakes to prevent sticking. Take 1/4 cup of batter and press with back of spoon, onto heated pan to form a pancake. Flip after 45-75 seconds, or when edges begin to firm. Monitor to prevent browning. Cook other side for 30-45 seconds and remove.
    Nutrition per pancake:
    70 calories
    1g fat
    13g carbs
    3g sugar
    2g fiber
    3g protein
    (an almost perfect 4:1 ratio of carbs to protein. For maximal recovery nutrition and for a balanced meal, I recommend at least 4 pancakes depending on how you dress it up or what you serve with the pancakes)

    Choose your topping:
    Need more calories and carbs? Top with dark chocolate chips, fresh figs and walnuts

    Need more protein and calcium? Top with greek yogurt.

    Need more electrolytes, vitamins and minerals? Top with fresh seasonal fruit

    2-minute coffee-cup omelet

    Marni Sumbal

    When I got home on Sunday, I was ready for a real meal. I snacked on a banana, pretzels spread with peanut butter and water and Recoverite on my 2 hour drive home along with a necessary grande coffee (with a little milk) from Starbucks.

    Luckily, my super supportive hubby had some leftovers from his "creations" earlier that day....
    homemade mashed potatoes, cooked cabbage, potatoes and onions along with scrambled eggs with veggies, topped with shredded cheese.
    It all went so well together in my belly.

    If you are in the area on Wednesday, I will be providing FREE info at the Winn Dixie on CR-210 in St. Johns County. Finishing up National Nutrition Month, I will have handouts to learn how to "shape up your plate" as well as a few kid/parent friendly Trimarni creations (snacks and breakfast ideas) along with a sample of a variety of dark greens and how to add some "power" to the diet. I will help you understand how to read food labels, what to "watch" in food and how to enjoy a more wholesome diet.

    Stop by anytime between 5:30-7:30pm and say hello! I will also have info on my services provided at SpaME for one-on-one consulting and my friend Aime will be discussing her personal training services provided with SpaMe.

    Over the past few months, I've been working with several parents, seeking more quick, easy and yummy creations for their kiddos. Truth-be-told, the meals need to be quick, easy and yummy for the parents as well.

    I realize that the morning hours can be rushed and we all know that breakfast is the most important meal of the day. Often I find that people say "I'm so "good" until the afternoon and then the cravings hit and by the time I get home, I mess up and I'm so bad!"

    First thing I look at it...breakfast!
    1) What time do you eat in the morning....I recommend if you don't work out within 60-75 minutes of waking, that you start your day with something. Preferrably an emphasis on protein to keep the blood sugar in check. I find that people who eat something upon waking, feel more energized later in the day and feel more control over their eating.
    2) Is your breakfast leaving you satisfied? If you are starving after work and believe you are overeating in the evening hours (either through high calorie meals or excessive snacking), it's likely you won't be hungry in the morning hours and may find yourself feeling hungry around lunch. Assess your current routine of eating and see if you can go to bed a bit hungry in order to wake up excited to eat a filling breakfast. I recommend a mix of whole grain (or high fiber carbohydrates) along with protein and fat.
    3) Does your breakfast compliment the next two eating opportunities? Do you tend to snack on fruit around mid morning and then enjoy a salad at lunch? In that case, you have done an exceptional job of incorporating nutrient dense foods in the two eating opportunities after breakfast. If you find yourself lacking on fruits and/or veggies in the morning hours, discover what you can add to breakfast to make the morning hours more balanced. Perhaps bulking up your morning breakfast with fruit or veggies will give your body the electrolytes, antioxidants, vitamins and minerals that your body is craving by afternoon.

    I am not sure how I came up with this creation but this is for all those parents (and rushed parents) who need a quick breakfast, for on-the-go. I recommend to serve this protein and veggie packed breakfast with your choice of high fiber carbohydrate, whether it is a handful (or 1/2-1 serving) of Shredded Wheat cereal, a slice of whole grain bread (ex. Ezekiel), a serving of whole grains (ex. oatmeal, bulgur, barley, quinoa) or your choice.

    Enjoy my latest creation..and I only took 1 minute and 45 seconds.

    2-minute coffee-cup omelet

    1 egg + 1 egg white
    2 spoonfuls skim milk (or non-fat milk, do not use soy milk as that doesn't "heat" well)
    4 broccoli florets (frozen)
    2 tbsp frozen corn (frozen)
    1/2 medium roma tomato (sliced)
    5-6 spinach leaves (chopped)
    1-2 spoonfuls chopped purple onions
    Optional: Cabot cheese

    1. Cook frozen veggies (your choice if you do not like my selection) in micrwave until soft (about 1 minute) - frozen, no salt/seasoning added are just as nutritious as fresh, if not more nutritious depending on the season and shipping of produce.
    2. In bowl, scramble eggs, milk and all veggies. Sprinkle with your choice of no-salt seasoning (ex. garlic spice, pepper).
    3. Pour in large (not the small, normal size, over 10 ounces) coffee cup (I recommend letting the kiddos pick out their favorite coffee cup to look forward to eating out of something special and "cool")
    4. Cook in microwave for 1 minute with fork, scramble and cook in additional 15 second increments until eggs are firm and there is no remaining "juice". (do not cook too long..eggs may pop/explode in microwave!)
    5. Top with sliced brick cheese.

    (I removed eggs from cup so you could see what it looks like...I fun plate helps as well!)

    Zucchini Carrot Muffins

    Marni Sumbal

    I didn't want you all to have to wait for my Oh-so-delicious muffins to fuel your lifestyle and workout routine. Just enough sweetness from the veggies without sacrificing any flavor by using very little sugar. I went into this recipe semi-blind as to what I would add as I was "creating" this recipe in my mixing bowl...but when analyzing the nutrition facts with my diet analysis software program (as a request by my neighbor who wanted to know what he was eating when I told him I made him "healthy" muffins - Yes, I am known as the "healthy" one by my non-tri friends around where I live and all our neighbors think we are crazy, getting up early, running with campy and riding in cold weather - but it's all in good fun!) when looking at the nutrition facts, I was pleased to see how balanced these muffins turned out!
    I am so excited to share this recipe and enjoy these muffins on the way down South to Delray Beach. Often, Karel's riding buddies want to know how Karel continues to ride strong with a plant-strong diet. Simple. Real food is emphasized most of the time, we allow food to fuel our workouts and lifestyle and when training stops, we are both mindful as to the other areas in his life that make for a balanced life.

    Pizza, Salad and Muffins. My kind of balance :)

    Kashi mediterranean pizza (first time I tried it) - topped with extra tomatoes and onion
    Side - oven-baked cauliflower (cooked cauliflower in microwave on vegetable setting. Cut into pieces and tossed with olive oil. Seasoned with a pinch of sea salt and chili spices)

    Beautiful salad - strawberries, dark greens, peanuts, carrots, onions, tomatoes, celery

    Zucchini Carrot Muffins
    1/3 cup soy flour
    1/3 cup corn meal
    1 cup whole wheat flour
    1 tsp baking soda
    2 tbsp brown sugar
    1/8 cup chopped walnuts
    Dash of cinnamon
    1/8 tsp sea salt
    1 tbsp raisins
    1 tbsp chocolate chips

    1/3 cup unsweet applesauce
    1 cup shredded carrots (or 1 large carrot)
    1 cup zucchini (shredded) (or 1 large zucchini)
    2 eggs
    2 tbsp oil

    1. Preheat oven to 350-degrees. Spray non stick muffin tin with non stick spray.
    2. Combine dry ingredients in large bowl. Evenly combine.
    3. Combine wet ingredients in medium bowl. Mix together.
    4. Add wet to dry and stir until flours are well combined.
    5. Scoop a little less than 1/3 cup in each muffin tin.
    6. Bake for 12-18 minutes, until top of muffin is peaked and firm.

    Nutrition facts:
    Serving Size 1
    Serves: 12

    Calories: 105
    Carbs: 15g
    Fat: 3.75g
    Cholesterol: 35 mg
    Sugar: 4g
    Fiber: 2g
    Protein: 4g
    Sodium: 193mg

    Yumlicious Zucchini bread and tofu, pepper stir-fry

    Marni Sumbal

    Not too long ago, I was eating lunch at work in the hospital and someone asked me what was in my salad. I absolutely love sharing my ingredient creations with others at lunch, but never do I assume the role as the food police.

    When becoming a RD, I didn't earn my credential to tell people the right way to eat or what foods are bad. Perhaps for some professionals, they feel the most appropriate way to change habits is to tell people what not to do. But, in my opinion, success with my clients come when they are motivated to change and become mindful of their actions, regardless if those actions result in positive outcomes or require a little reflection and room for improvement. By inspiring others, people are more likely to change and to want to change, with longer lasting results.

    Throughout my own journey of life (thus far) and learning how to help others develop a healthy relationship with food, it's easy to question your own actions/habits particularly if you are always comparing yourself to others. Whether you are eating meals with friends, training with others, reading blogs, reading books/magazines or browsing the web and facebook, it is important to feel inspired by others but to always keep the attention and focus, on yourself.

    When making creations or working on my training plan for triathlons or running events, I am not too concerned as to what everyone is doing. In regard to my lifestyle, not only do I have my own personal goals that only I can accomplish (perhaps with the help of others) but my lifestyle is dependent on how I choose to live my life and most importantly, how I go about finding the best balance.

    There are so many ways to train for an athletic event, become more physically fit or eat for body composition changes or eat for health. There are hundreds of experts, thousands of tips and millions of different people in this world. What makes life so special is that you are responsible for you and only you. If you have a family, work for someone or others rely on you for whatever reason, it is still up to you to keep your body functioning at an optimal level in order to respond to the actions of others and to make your life as profitable as possible.

    When making my dinner last night, I couldn't help but smile as to how yummy this meal turned out. Once again, a few "on my gosh!" came out of my mouth as I was eating this meal with Karel. With many zucchini bread creations, this one is the winner. With value placed on my training as well as on my diet, I try to be very mindful of lifestyle so that I am not just a passenger in my own ride of life. I love being the driver and feeling control over my actions. By developing a healthy relationship with food, there's never a time when food becomes "bad" or the human body becomes worthless. YIKES - I could never imagine talking about my body as being "worthless!?!?" Secondly, there is no right way to train for an athletic event or improve fitness but rather the best way for you at this point in your life. Although we all strive to be better and to embrace challenging situations, the focus is always on seeing yourself grow as an athlete and to be patient with training and physiological adaptations.

    I hope you feel inspired by my latest recipe as it was super delicious! A conventional dinner? Probably not. But take away the voices from the celebrities, the experts who tell you how to "eat this, not that", all the research studies and what your friends/training partners are doing and, perhaps you may find yourself taking a bit more time to prepare your own creations and being proud (and appreciative) of the way that you are choosing to live your life.

    Feel like you aren't living your life like you should? Overtrained, do you have an unhealthy relationship with food and/or exercise, do you struggle with feeling hungry all day, do you need help creating a balanced training plan? Contact me ....I'm here to help and to be your guide.
    If you keep doing the same things, you should expect to receive the same results. It's up to you as to whether or not those results and actions are helping you meet your ultimate short and long term goals.

    My best-ever Zucchini bread!
    1 cup whole wheat flour
    1/2 cup soy flour
    1/4 tsp sea salt
    1/2 tsp baking soda
    1/4 tsp baking powder
    1/2 cup brown sugar (you can use white sugar. Brown sugar is sugar w/ molasses and tends to hold a little more water than white sugar. But no signficant nutrition or calorie difference.
    2 cup zucchini (2 medium zucchini)
    1 cup carrot (1 large carrot)
    1/4 cup applesauce (unsweetened)
    1/4 cup canola oil
    1 tsp rum extract
    1 egg

    1/8 cup chopped almonds (optional, your choice)

    1. Preheat oven to 350 degrees.
    2. Combine all dry ingredients in large bowl and mix well.
    3. Combine all wet ingredients and stir until well combined.
    4. Add wet to dry and stir until combined. Add nuts.
    5. Poor into non-stick glass casserole dish (or other dish), which is sprayed with non-stick spray or rubbed with oil.
    6. Bake for 30-40 min or until top is firm and toothpick comes out clean in center of bread.

    *THESE ARE SO GOOD! Perfect for kids, breakfast or a snack with just enough sweetness but packed with vitamins and minerals. YUM!

    Nutrition info:
    Servings: 20 squares
    Serving size: 1 square
    77 calories
    3.4g fat
    10g carbs
    2.45g protein
    1.45g fiber
    4.8g sugar
    78mg sodium

    Tofu, pepper stir fry
    Firm tofu
    Red and green bell pepper
    Ginger (2 tsp fresh, chopped)
    Grapeseed oil

    1. On a non stick pan, cook garlic, tofu and peppers in 1 tbsp oil until soft, on medium heat.
    2. Add sliced/chopped tomatoes and reduce heat to low. Stir to prevent sticking.
    3. Season with your choice seasoning and add in spinach. Toss and turn off heat.
    4. Cover pan and let sit for 5 minutes.

    Broccoli breakfast casserole with two yummy side dishes

    Marni Sumbal

    Sleep and rest. Two things that are often hard to achieve for athletes, as well as for those who are seeking a more active lifestyle. I believe both are vital to ensuring optimal health and consistency in working toward your goals.
    As for sleep, athletes often have no trouble falling asleep due to feeling exhausted after squeezing it all in but then again, many athletes struggle with sleep for a host of reasons. Depending on when you eat dinner and your evening routine, my suggestion is to pass on that evening snack around 8 or 9pm, as you wait to watch a show on TV or as you are catching up on emails or searching around on the net. Immediately after dinner, pack your lunch for tomorrow, lay out your morning workout clothes (or work clothes) and try getting to bed 30-60 minutes earlier than normal. It will do wonders for your mind, health and exercise routine.
    Consider this suggestion not as "I'm not allowed to eat after 8pm" but rather that you are prioritizing sleep over that snack that is keeping you up a bit longer than necessary. We all have the same number of hours in the day, it's up to you as to how you use them and prioritize your daily activities. If you are eating a snack in the late hours because you are starving, reflect on the evening meal as well as to how you ate during the rest of the day. Don't forget...avoid going into meals starving, when needed, plan for a pre-meal snack around 30-90 minutes before the meal is served.
    Next time you are considering a day off from structured training, first remind yourself that the body does not enjoy to be sedentary. Knowing that a day off from weight-bearing activity is a beautiful thing for the body on a weekly basis, it is also nice to just go for a walk or take a yoga class. Not every day needs to include a sweaty workout with intense intervals. Perhaps, next time you are anticipating a day off from training, remind yourself that the day after your "day off" will likely bring a well-rested body and the ability to push hard for 5 or 6 consecutive days of training.
    After sleeping in on Monday and working all day in the hospital, I finished my day with a little time in my of my favorite places and things to do.
    Sleep was great on Sunday and Monday evening and this morning, I welcomed a tough workout with what felt like a brand new body. Even though last week was a recovery week, I kept feeling as if my body was not able to produce its normal "power". Although my workouts just didn't require a lot of speed, I felt like I didn't have "it" even if I was not asked to give "it". That's one of the many beauties of training. If planned appropriately, with balance in mind, the body will respond when called to action. This morning happpened to be one of those amazing quality workouts.

    But, perhaps it was the meal that sat so nicely in my tummy and gave me the right amount of satisfaction to go to bed early and wake up with a body full of energy? I suppose that's part of life..there are so many components that make for quality living. When balance is the key, everything seems to fall into place.

    I am so excited about my latest recipe that I had intended to be Karel's breakfast for this morning. However, as I was making it, I couldn' resist having it for dinner so I decided to call it a "breakfast" casserole for those who are seeking something different and really satisfying to fill your tummy in the morning (or evening) hours.

    Broccoli breakfast casserole

    2 cups broccoli (steamed in microwave) OR enough broccoli to cover the bottom of your glass casserole dish
    2 cups leftover bean and veggie soup (
    Plbeany crockpot soup) or 1 can vegetable soup or 2 cups mixed veggies (cooked)
    4 eggs (2 whole, 2 whites)
    1 heaping tbsp plain 0% greek yogurt (or plain non fat yogurt) + 1 tbsp water
    Palm-sized baguette (place in bag and crush with bottom of a bowl or cup until you get bread crumps. A few thick pieces can remain) OR 1/2 cup panko bread crumbs
    Pepper, chili powder, dash of sea salt

    1. Preheat oven to 350 degrees.
    2. In casserole dish, layer broccoli and steam in thin layer of water, until soft. Keep any remaining juice.
    3. Layer soup or veggies (without liquid) on broccoli.
    4. Sprinkle bread crumbs and seasonings (to your taste).
    5. Combine eggs and yogurt and water and scramble until slightly thick.
    6. Pour eggs over veggie mixture and stir with wooden spoon to combine all ingredients.
    7. Cook in oven for 30-35 minutes or until eggs are firm.

    Side dish #1:
    Pearled Barely

    1. In pot, cook according to package. Allow 1 1/4 hours to cook (prepare ahead of time when making the casserole or the day before).

    Side dish #2:
    Oven-baked peanuts

    1 bag raw peanuts
    An oven

    1. In oven set at 350-degrees, place peanuts on baking dish until spread evenly.
    2. Cook for 20-25 minutes, give a light toss (out of the oven) around 15 minutes.

    Finished product.....similar foods, different quantities. Never forget that you are always eating for YOU and what works best for you. You know your body the best. Eating shouldn't be a stressful time. Keep in mind that there are many ways to eat a healthful diet, built on plant-strong foods.
    Karel's plate:

    My plate:
    Barely on bottom, casserole and peanuts on top

    Asparagus, zucchini and mushroom quiche

    Marni Sumbal

    Some people eat for health, some for weight loss, some for performance, some for religion and/or ethics, some out of convenience and price and some for body composition. Then there are those who eat for a combination of reasons. Primarily, I believe that both health and performance/fitness should be the driving forces for choosing the foods that we choose to put into our body. For if you are providing your body with a variety of nutrients to support optimal health and reduce risk for disease, it is likely that your performance will improve because metabolic processes will be supported by a good balance of vitamins and minerals. If you are energized by efficient metabolism, you will likely be able to take your training to the next level (or fitness routine) and thus, body composition changes will become evident. Ultimately, when you find that right balance between diet and exercise, your body will become an efficient machine.

    With so many rules as to when you can eat and how much, sometimes the easiest way to adopt more heart-healthy habits is to prioritize health over body composition. For some, don't worry - the weight will come off if you aspire to reach a healthy weight. For others, those who seek body composition changes for performance, perhaps it is most important that your training and recovery routine allows for consistent training to increase lean muscle mass and an efficient use of fuels prior to wanting to change everything in your diet. But when eating for health, you will find yourself wanting to gravitate toward more whole, quality foods packed with nutrition, rather than becoming obsessed with calories, grams and percentages....oh, and all that "bad" food that everyone is telling you not to eat. Bad food? Not in my food vocabulary.

    To tell a person that they can only have 2 snacks a day and can not eat past 7:30pm would be silly if that person was seeking fruits and veggies for snacks. However, if the 2nd afternoon snack was a candy bar and the 9pm snack was a bowl of ice cream or bag of chips, more often than not it will be more beneficial to a person to make heart-healthy substititions rather than trying to eliminate the calorie-dense choices altogether (aka "go cold turkey"). By focusing on food for the prime reason that it helps nourish our body, it becomes quite simple to prioritize certain foods that you know will provide your body with a variety of nutrients. Once you create this wonderful foundation, there becomes a lot more wiggly room when it comes to enjoying occasional treats and not feeling so overwhelmed by the many food products available to consumers.

    When reading my latest issue of Environmental Nutrition (march 2012, volune 35, Number 3), I read a great article titled "Cancer-fighting Plant Foods". I found it odd that it said "plant-foods" and not just "Cancer-fighting foods". Perhaps the emphasis on plant foods was to remind the reader that plant foods have a host of powerful properties, beyond just being "low cal" (which is often why people choose to eat them when "dieting". Particularly the ability to safeguard you against cancer, I think we should give a bit more credit to fruits and veggies. Whereas at one time, if you were eating a salad people would say "oh, are you on a diet?" I believe that a satisfying, balanced salad or plant-strong meal is simply a pro-active measure of increasing your chance of a quality-filled life (both in terms of fitness and health).

    While you may not know (or need to know) the exact science of food in the body, I find it all very interesting. Perhaps my 6 years of higher education in Exercise science and Exercise physiology opened my eyes to an exciting field of how nutrition affects the body during exercise. But squeeze in my 3 years of education to become a RD and my current job as a clinical dietitian in a hospital, I have a very large appreciation for food and how it affects our body on a daily basis.

    Printed in my latest issue of Environmental Nutrition,
    Nutrients, Fiber and Phytochemicals help fight against cancer
    The latest research suggests that food choices can fight cancer development at many different stages:
    1) Nutrients - such as folate from dark green vegetables, oranges and legumes (beans, tofu) and phytochemicals (compounds found in plant foods), such as allyl sulfur found in garlic, and isothiocyanates, found in cruciferous vegetables like broccoli, help turn on tumor suressor genes and turn off genes that lead to cancer development and its ability to spread.
    2) Healthy bacteria in your gut use dietary fiber and resistant starch (a type of fiber abundant in dried beans) to produce butyrate, a fatty acid that seems to protect colon cells.
    3) Some phytochemicals stimulate inactivation of carcinogens or self-destruction of abnormal cells.
    4) Phytochemicals can provide antioxidant protection against DNA damage and fight inflammation.

    Every year I make breakfast for dinner on Valentines day, for Karel and myself. This year I wanted to do something besides French Toast or Pancakes (two of our favorites) so I decided to look inside my 'fridge to see what ingredients I could put together.

    I called my mom when I was pulling out ingredients for the meal and I told her about my idea to make a brown rice crust. She asked "Where did you come up with that idea?" and I said "In my every creation I make."

    There are so many different ways you can use the same ingredients in my quiche and make your own plant-strong creation. Never lose sight of not only enjoying what you put in your body but also the "work" that goes into making a fabulous "insert-name" creation.


    Asparagus, zucchini and mushroom quiche w/ brown rice crust

    1/2 cup brown rice (cooked)
    1 tbsp part-skim ricotta
    1 whole egg, 1 egg white
    Pepper, cumin seeds, chili powder

    1. Preheat oven to 450 degrees. Spray a glass casserole dish with non-stick spray or coat with oil.
    2. Scramble all ingredients in bowl and pour into dish.
    3. Cook for 5-7 minutes, or until crust is brown on edges and firm to the touch.
    4. Turn down oven to 350-degrees.

    4 large mushrooms (sliced)
    1 small zucchini (sliced)
    2 large roma tomatoes
    1/2 medium onion sliced
    1 large clove garlic (sliced)
    8-10 spears asparagus (cooked and chopped)
    Spinach (handful)
    4 eggs (1 whole, 3 whites)
    1/8 cup skim milk + 1-2 tbsp
    1/4 cup shredded cheese (either as a topping or inside quiche)

    1. In large bowl, combine all ingredients (except onions) and mix well. Add additional 1-2 tbsp milk if you can't seem to wet all of the ingredients. The liquid should not be higher than the veggies. The eggs will rise in the pan to form a quiche so it's ok if the veggies are not submerged in liquid.
    *Tip: if you are wanting to make this for kids or someone who is not a big fan of veggies (yet :) ), use the cheese as a topping as seeing the cheese will make the meal look more exciting rather than mixing in the cheese.
    2. Pour mixture on crust and press down firmly. Sprinkle onions on top.
    3. Bake for 30-40 minutes or until egg mixture is firm.