Shredded Brussels sprouts wrap with cashews, edamame and onions

The start of building a great relationship with food is to eat a variety of food. The more you restrict your diet, whether intentional or unintentional, the greater chance you will lose an appetite for food and perhaps even a general dislike for eating.

Expanding your palate by introducing your taste buds to a variety of real food textures, tastes and combinations will foster a great relationship with food (not to mention a mega boost in health and energy) but to start, you must stop the rigid rules about food and to improve the way you view, speak and feel about food.

While I have not yet learned to appreciate the taste of raw Brussels Sprouts, I won myself over with my dinner creation last night as I could not stop yumming with every bite.

As I was randomly constructing this creation, I had no idea what this dish would taste like when it became a final product.

But that's what I love about cooking - new food combinations that will excite my taste buds.

That is what I also love about eating - I give myself ongoing opportunities to nourish and fuel my body but also to make my tummy happy. 

This dish would make for a perfect lunch or dinner meal.

I made sure to give you ingredient quantities that would allow for leftovers as this also makes for a tasty and healthy side dish to any meal.

This dish is vegetarian but you could easily make the following swaps.....

-Vegan - use a vegan based spread

-Gluten free - use a GF wrap/pita or use a different starch option (ex. wild rice or quinoa)

-Meat lovers - add an animal protein like shrimp, bacon or chopped steak

Enjoy!

Shredded Brussels sprout wrap with cashews, edamame and onions

INGREDIENTS

• 1/2 bag (6 ounces) or 4 cups shredded Brussels sprouts 
• 1 small white onion (thinly sliced - first cut in half and then slice)
• 1 cup edamame (without the pods)
• 1/8 cup chopped cashews 
• Salt and pepper to taste
• Olive oil
• Sour cream + a dash of Italian herbs (or your choice of creamy spread or dressing - I suggest something tangy/sour to compliment the Brussels sprouts)
• Wrap (or pita) of your choice

DIRECTIONS

1. In large non stick skillet, on low to medium heat, sauté onions and Brussels sprouts in olive oil (enough to lightly coat the mixture and prevent sticking) until golden brown (about 8-10 minutes). Lightly toss every few minutes to keep from burning.

2. Add room temperature edamame and toss for 2-3 additional minutes but on low heat (I suggest to warm frozen edamame in microwave for 45-90 seconds until soft). 

3. Turn off heat and add chopped cashews and salt/pepper to taste. Give it all a few tosses to evenly combine. 

4. Spread a layer (to your liking) of your dip/dressing/sauce on your wrap (or inside a pita).

5. Place a few spoonfuls of your veggie mixture in the middle of the wrap. 

6. Fold the outsides (right and left) of the wrap into the middle and then take the front of your wrap (closet to you) and start rolling away from you, while keeping the outside edges (right and left) tucked inside. 

7. Enjoy your delicious wrap and don't forget to yum!

3 Explore Cuisine product recipes

As promised in my last blog, here are three delicious recipes using Explore Cuisine products. 

PRODUCT OPTIONS
Bean Pastas: Organic adzuki bean spaghetti, organic black bean spaghetti, organic edamame and mung bean fettuccine, organic edamame spaghetti, organic soybean spaghetti.

Product Spotlight: Organic black bean spaghetti
Per 2 ounce dry serving:
215 calories
2g fat
23g carbohydrates
1267mg potassium
12g dietary fiber
4g sugar (natural)
25g protein
32% daily iron (based on 2000 calorie diet)
15% daily calcium (based on 2000 calorie diet)


Black Bean spaghetti with kale cilantro pesto
1 cup kale
1 cup cilantro
1/3 cup chopped almonds, toasted
1 garlic clove
1 small sweet banana pepper
2 tbsp lime juice
Pinch of salt
½ cup parmesan cheese
½ cup olive oil
1 box (8 ounce) Explore Cuisine Black Bean Spaghetti

1. Blend first 7 ingredients in food processor. Add cheese and slowly pour in olive oil.
2. Boil 8 cups of water and pour in Organic Black Bean Spaghetti. Cook for 8 minutes and drain.
3. Top spaghetti with pesto.
(recipe adapted from Explore Cuisine website)

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Pulse pastas: Organic chickpea fusilli, organic chickpea spaghetti, organic green lentil lasagna, organic green lentil penne, organic red lentil penne, organic red lentil spaghetti.


Product Spotlight: Organic Chickpea fusilli

Per 2 ounce dry serving:
200 calories
2.5g fat
35g carbohydrates
5g fiber
11g protein
15% iron
4% calcium

Organic Red Lentil Penne Mac n’ Cheese
2 tbsp olive oil
1 cup onion (finely chopped)
2 tbsp butter
3 tbsp all-purpose flour
1.5 cups 1 or 2% milk
2 cups shredded cheese (sharp cheddar)
1/3 cup Parmigiano-Reggiano cheese
¼ tsp pepper
Pinch of salt
8 ounce organic red lentil penne (cooked)

1. Heat deep skillet over medium heat. Add 1 tbsp oil and onion and sauté until golden brown. Remove to plate on side.
2. In skillet, add butter and 1 tbsp olive oil. When butter melts, add flour and stir to combine with heat-resistant whisk until smooth (about 3-4 minutes).
3. Slowly add milk while whisking.
4. Bring milk to a bubble while stirring so that milk can thicken. Then stir in sharp shredded cheese, one handful at a time. Keep stirring. Add pepper and a pinch of salt.
5. Add cooked penne to the sauce and coat completely by turning over and over into the sauce with a spatula.
6. Transfer penne and cheese mix to a baking dish and top with parmigiana cheese.
7. Place baking dish under hot broiler and brown the cheese. 

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Product Spotlight: Organic Red Lentil Penne

Per 2 ounce dry serving:
190 calories
1g fat
35g carbohydrates
3g fiber
11g protein
15% iron
2% calcium

Baby tomato, peptias and goat cheese chickpea fusilli 

2 tbsp olive oil

2 cups chopped baby tomatoes 

1 cup chopped white onion 

1 large garlic cloves (finely chopped)

8 ounce package sliced mushrooms

½ cup dry roasted pepitas 

½ cup chopped basil

Pinch of salt 

2 cups baby spinach

1 tbsp lemon juice

8 ounce Organic chickpea fusilli (cooked)

½ cup goat cheese (soft, crumbled)

1. In medium skillet, heat to medium heat and add olive oil chopped tomatoes, onion and mushrooms. Gently toss until soft and lightly brown (around 6-8 minutes). 

2. Add garlic, salt, pepitas, basil, lemon juice and spinach. Gently toss and cook for 2 minutes. Turn off heat. 

3. Add cooked pasta to veggie mix. 

4. Top with goat cheese.

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Food to Thrive Foundation

Explore Cuisine is committed to fair trade and sustainable living. Two percent of all Explore Cuisine worldwide proceeds go directly to the Food To Thrive Foundation, providing education, empowerment and advancement in farming programs to every Explore Cuisine team member. 

Avocado and Edamame salad

Do you ever make a dish, question whether or not it will be tasty and then find yourself non-stop yumming over it? 

Earlier this week, I found myself doing just that. 

Yumming with every single bite.

I love it when that happens.

This avocado edamame creation started before a bike-trainer workout on Tues evening.
I often find myself preparing meals in the 30 minutes that I have to spare before an evening workout because prepping a meal and then waiting for it to cook after a workout isn't the most fun when you are hungry, tired and ready to eat.
(plus, many times, a hungry and tired body isn't very good at making "healthy" post-workout food decisions).

Because I had a very, very, very soft avocado, I wanted to do something with it besides smashing it up or chopping it on a salad.
I decided to get creative in my kitchen with a big bowl and a few simple ingredients in my refrigerator and here is what I came up with....

I think you will yum over it too!

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Avocado and Edamame salad
1-2 cup shelled edamame
1 small red bell pepper (chopped)
1-2 cup corn
~1/2 cup chives (chopped)
1 avocado (chopped)

Salt to taste

1. Cook edamame and corn until soft (steam or microwave)
2. When corn/edamame mix is room temp (not hot), add edamame.
3. Add pepper and chives and mix together. It's ok if the avocado gets smashed during mixing.
4. Add salt to taste.
5. Refrigerate for an hour and then yum!
(feel free to adjust the ingredient amounts to your liking)

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The great thing about this recipe is that it is a multi-purpose recipe. Oh and it is super duper yummy.

Here are a few ways that you can incorporate this satisfyingly nutritious and delicious recipe into your diet.

-Combine with your favorite grain (ex. Quinoa, Jasmine rice, couscous etc.)
-Pile on top a bed of shredded or topped greens
-Serve with cold noodles
-Use as a topping on scrambled eggs (or an omelet)
-Spoon on toasted bread
-Spoon inside a pita or tortilla
-Serve with chips as a dip at your next party/event
-Enjoy as a snack, in between meals
-Have it as a side dish to a meal

Sweet potato and edamame stir fry

What a delicious creation! 

Karel and I went grocery shopping a bit late tonight (around 6:30pm) so by the time we returned home and unloaded the reusable grocery bags, it was 7:30pm. We didn't shop hungry thanks to a small snack before we left but come 7:45pm we were ready for dinner. 

We both did our own meals this evening and I just wanted something simple. 

My original plan was to cook my sweet potato and have a side of veggies. I steamed the edamame, corn and mushrooms and I was ready to eat.

But then it came to me....why not combine everything together?
Oh, what a delicious, simple creation!!!

I cubed the sweet potato and combined it with a ladle or two of the veggie mixture. I seasoned with pepper and a pinch of salt and drizzled with olive oil. 

Not pictured is the slice of fresh Mozzarella cheese that I enjoyed as I was getting my dinner ready and also the big dollop of Fage 0% Greek Yogurt that I served as a dip on the side. 

I just love meal time. 

What a fun, happy and exciting time to be creative in the kitchen!  

Fueling the busy body - a buffet of Trimarni creations

The other day, someone asked me what I eat when I am really busy.

I suppose I needed to give the reply of what fast food I order out or what's my favorite microwave dinner when I have no time to cook.

Now, there's always an exception as I do not believe that there is a perfect way of eating but you will not find a microwave dinner in our freezer and Karel and I rarely (less than 5 times a year) go out to eat (unless we are traveling). 

This doesn't mean I am good and you are bad but there's a reason why I wanted to write this blog. 

I absolutely love real food and I make time to cook, even in my busy lifestyle.

I know you can do it too. It's a lot easier than you think.

You, me.....we are all busy. Who isn't busy? If there were more hours in the day, we would find a way to fill those up as well. 

But it is because of my/your health that we are able to thrive in a world of craziness, business and never ending to do's. 

The food you eat has the opportunity to fuel your lifestyle. 

Why do you feel you are too busy too cook? 

Here are a few reasons that surprisingly, do not all have to do with needing extra time:

-No real food options in the house

-Grocery shopping takes too long

-Clean up takes too long

-Cooking takes too long

-Do not know how to cook

-Always going into meals starving (who wants to cook when starving and blood sugar is low?)

-Other, more important priorities than cooking...and sometimes eating

-Eating out is easier

-Eating out tastes better

-Not a good planner

-No fun cooking for yourself

-Crazy schedules (spouse/family/kids)

-Too busy training/exercising (if you are too busy to eat a real food meal because of this, then we need to talk :)

-No time to cook

I am busy, just like you, but if my body is not nourished, I can not do the things that I love to do and that life requires me to do. 

The food we eat has the ability to keep us health, energize our body, help us think clearly and my favorite, make us feel absolutely amazing inside. 

 So, it is important that you do not look for extra time to cook or hope for it to magically happen but instead, make the time. Carve out 30-60 minutes of your day to nourish your body and do not make meal time complicated. 

Certainly, there are a few things that help with making sure you get a health, real food, balanced meal in your system on a daily basis (hopefully three times a day):

-You can plan for leftovers

-Do a little prep ahead of time (Ex. weekends, morning)

-Get a little help from the grocery store (pre-chopped options)

-Involve the family at meal time prep

-Plan ahead

-Don't expect to be perfect

-If you are not a master chef, keep your recipes simple

-Think about the best days in your week to cook and prep

-Make compromises if you feel that there is absolutely no time during your week. Keep in mind that if you do not take time for your health (ex. nourishing your body or fueling your workout routine), you may be forced to make time for illness or injury. 

While in Jacksonville for the past few days, Karel stayed extremely busy by fitting 14 athletes on their bikes using the RETUL system. Each fit takes an average of 2 hours and Karel was on his feet from 9:30am until 5:30pm almost every day (one day until 9pm).

Needless to say, Karel was exhausted every evening on Fri, Sat, Sun and Mon and with that, his workouts were modified so that he could get good sleep on Sat morning (no workout) and Monday morning (no workout). 

It was my job (wife and RD duty) to make sure that my amazing hubby was well fed and that meant making sure that at the end of the day, he not only kept his blood sugar stable throughout the day but that he honored his hunger as he was working. Because we were staying with some friends at the beach, we had the great honor of being fed some fantastic meals and didn't have to do any kitchen. What a treat!

However, on Sunday, I was in charge of the menu and I could not wait to not only prepare a good evening meal for everyone to enjoy but one that would be balanced for each person. 

Because I believe that we should all eat similar foods but in different quantities and times, I prepared a plant strong buffet of options so that exhausted Karel could assemble his plate as he wished, I could create a plate that would help me continue to refuel from my morning long run workout (and boost my immune system) and for our friends to also feel great about what they were putting into their body. 

So I give you a beautiful buffet of Trimarni creations, all prepared in less than 40 minutes. Enjoy!

Blueberry Kiwi Almond Salad

Mixed greens

Blueberries

Slivered almonds

Kiwi (chopped)

Broccoli sprouts

Fresh Parmesan

Olive oil on the side

1. Combine in a bowl. Add as much/little of each ingredient as you wish. Mine was extra berry because I LOVE blueberries. 

Veggie stir fry 

Mushrooms (1 container, sliced)

Onions (1/2 medium, sliced)

Red pepper (1 large, sliced)

Tamari sauce (about 2 tbsp)

Garlic powder

Olive oil

Salt

1. Cook in a skillet on low heat with a tbsp of olive oil and 1-2 tbsp tamari.

2. Stir occasionally, cook until soft. Season to taste.

Herbed tofu

2 boxes firm tofu (cube, bought at Costco, can be stored in pantry until opened)

Herb seasoning (any no-salt seasoning)

Olive oil

1. On skillet on medium heat, add cubed tofu and toss in 1 tbsp olive oil.

2. Cook for 5-10 minutes or until tofu is slightly golden on edges. Lightly toss occasionally and add more olive oil to prevent tofu from sticking (or a splash of water).  Season to taste. 

Quinoa and rice mix

1 package quinoa and rice mix  (I did not use the link I attached, I used one that was in the house I was staying and forgot the name). 

1. Cook package according to directions on stove top. 

Chickpea, corn and edamame salad

1 can chickpeas

1 cup edamame

1 cup corn

Yogurt ranch dressing (or creamy dressing of your choice - I used what was in the house where I was staying)

Cracked pepper

1. Combine ingredients in a bowl (if using frozen corn and edamame like I did, you can defrost until warm and then cool in cold water and drain). 

2. Add 1-2 tbsp yogurt ranch dressing and stir until combined.

3. Season with pepper and keep in refrigerator until serving time. 

Enjoy your yummy creations by yumming with every bite. 

Remember, eating is a happy time. You should feel great while you eat and even better after you finish your meal. 

Happy Creationg Cooking!

(And yes, cooking in 110% Play Harder compression socks is very typical in the Trimarni kitchen)

Fueling for St. Croix 70.3!

5:30am Wed track workout

4pm Wed swim workout

It's no shocker that my busy life is filled with activity and I love challenging my body and mind with a swim-bike-run lifestyle. 

If you are a regular reader of this blog, it's likely you feel the same way about your life (perhaps maybe a different activity/sport)

But my amazing body allows me to do so much, both in life and with triathlons and I constantly remind myself that the food I eat has the opportunity to enhance my life, fuel my workouts and reduce risk for disease. 

Food is so powerful!

In October of 2011, I had the great opportunity to write an article for Ironman called "Fueling Kona: Your Daily Plate" This article was special to me not only because I was able to share my passion for seeing food for fuel and for health but also because I was participating in the 2011 Ironman World Championship and my article was featured during Ironman Kona race week. 

Here are two recent creations that I have used to fuel our active lifestyle. 

24 more days until St. Croix 70.3!!!

A beautiful spring performance boosting salad. Hydrating cucumbers, antioxidant rich sweet peppers, fermented soy protein (tempeh), heart happy avocado, gut healthy quinoa and beans and nitrate-rich arugula.

Roasted red potatoes (400-degree oven, toss raw sliced red potatoes into wedges and toss in a little olive oil and season with a pinch of salt and cracked pepper). Bake for 40-50 min or until golden brown and soft. 

Roasted veggies and toasted quinoa (cooked quinoa added to sliced onions and sweet bell peppers, cooked in 400 degree oven in casserole dish for 25-35 minutes) on a bed of arugula with roasted red potatoes (above) and a side of Daisy brand cottage cheese.

And let's not forget the yummy snacks!

Yum...pistachios.

Yum....Edamame.

A late afternoon/pre-meal plant strong snack that will make you feel great inside and only takes 5 minutes to make, is exactly what you want to crave after a long, busy day of work. 
Pre-washed mixed greens
1/4 avocado
Baby tomatoes 
Baby carrots 
Fruit slices (ex apple)
Cottage cheese (or 10g protein of your choice)
Small handful muesli for a crunch

And with your well-fueled body, how about 10-stability ball push-ups to start your day each morning?

And 10-stability ball tricep dips.

Tempeh stir-fry with Basmati rice

There's food inspiration everywhere and depending on your creativity in the kitchen, the possibilities are endless.

I recently received my first every wok from my brother and his new wife and I couldn't wait to put it to good use.

When I was reading a recent issue of Nutrition Action Healthletter, I came across this page on stir-fry recipes.

 

Instant Trimarni Motivation!!

 

One of my favorite proteins in my plant strong diet is Tempeh. Actually, Karel is the one that turned me to LOVE tempeh after he had a wrap from Nathttp://nativesunjax.com/ with Tempeh inside of it.

I am a big fan of soy (in it's whole form) because it is a complete protein and contains all essential amino acids. So, not only is this ancient fermented soybean food great for my health but tempeh is also protein packed (20g per 4 ounce serving) which makes for a great fuel in my active lifestyle.

 

 

With the following ingredients in my kitchen, it was time to get to work with my wok and make something beautiful for my belly.

 

Rice Vinegar
Olive Oil
Paprika
Iodized salt
Edamame
Zuchini
Onions (white)
White beans
Tempeh
Sweet peppers (yellow, orange, red)
Almonds
Basmati rice (cooked)
Parmesean

 

 

 

Heat your wok to low heat and add 1 tbsp olive oil.
Add:
Edamame
Zuchini (chopped)
Onions (white) - chopped
White beans (rinsed and drained)
Tempeh (chopped, 4 ounces or 1/2 package per person)
Sweet peppers (yellow, orange, red) - chopped

 

 

Stir occasionally and add additional oil and a splash of water to prevent overbrowning or sticking. Season with paprika, a pinch of salt and any other seasonings.

After veggies begin to soften, add 2-3 capfuls rice vinegar and stir.

 

After 15-20 minutes of letting veggies and tempeh cook, add a small handful chopped almonds and give it a final stir.

 

In a shallow bowl, spoon a few ladels full of veggie mixture and top with  1/2 - 1 cup basmatic rice (or your choice of rice/whole grains - or you can use any type of small cooked potato, chopped). Then mix together.

 

Top with Parmesean cheese and yum your way through your meal.

 

 

And in other yummy news....

 

My recent find at the Bartram Farmers Market....oh my yumminess. The BEST bread I have ever had.

 

A little about the baker from Boutique Du Pain:

"Nana (Chef/Baker) is a graduate of the French Culinary Institute (NYC) and has a worked

 

for Dean and Deluca (the beloved retailer known for its curated selection of artisanally

 

made gourmet products) in NYC. With her knowledge and expertise, she brings to your

 

table breads that are simply irresistible and wholesome."

And her breads:

Boutique Du Pain gives you the opportunity to enjoy a great selection of breads

 preservative-free and additive-free. All Breads are rustic, flavorful and artisanally made

 

from start to finish with French technique.

 

Whole Wheat Sandwich Loaf, White Sandwich Loaf, Bagels, Baguettes, Old Fashioned

 

French Sourdough, Ciabatta, Challah, Brioche, Donuts, Oatmeal Blueberry Walnut

 

 

Also - if you are local in the Jacksonville area, check out Mina's Bakery and her holiday special. There's nothing we love more than our yearly shippment of Czech cookies from Karel's mom in December, but now everyone in our area can enjoy the many traditional types of European cookies.

 

50 homemade European cookies for $20!!!

To order: 904-463-3752

 

 

 

A few of my favorite happy tummy eats

When it comes to discovering the best diet and exercise routine for you body and lifestyle, you must remember that you are eating for you and exercising for your goals. Never be afraid of what others will think of you as you nourish and fuel and work your body to encourage a long, happy life. Although you should never feel isolated because of your eating and exercise routine, keep in mind that your balanced diet and exercise routine may inspire others. 

GINGER!

Why I love it? Natural anti-inflammatory and perfect for the tummy when fueling with sport nutrition products. Also a must for me on the days leading up to the race to help with pre-race nerves affecting digestion. Also helpful for nausea.

EDAMAME!

Why I love it? 1/2 cup + 13g of protein!!! Not only is it delicious but it also provides iron, vitamin A, vitamin C and calcium along with over 400 mg of potassium.

TRAIL MIX

Why I love it?  A perfect combo of protein, carbs and fat to keep my brain, body and tummy happy. I portion control to individual baggies for easy snacking, especially after work on my drive home. I love to add trail mix to my yogurt and fruit breakfast in the morning w/ granola. 

SALAD BARS!

Why I love it? Nothing better than having everything prepared for you and you can pick whatever you want, based on your workout routine or nutrient needs. But isn't it great when you don't have to pay by the pound? I always make sure I have a variety of fruits and veggies in my fridge at all times and I love shopping seasonally. I am loving the summer fruits while they last and there is no shortage of them in our house. I typically shop 2-3 days a week for produce as we go through it fast! Here's my Trimarni kitchen salad bar creation.. Spinach, arugula, onions, carrots, avocado, baby tomatoes, grapes, blueberries, pumpkin seeds, feta, mixed brown rice, cashews, cottage cheese and strawberries.

WASA CRACKERS

Why I love it? The key to the perfect pre training snack is finding food options that are energy dense (high carb) but low in volume. Depending on the intensity and volume, a little fat and protein may be useful. One of my favorite pre training snacks for 1-3 hour workouts is Wasa North America crackers (light rye 2-4 crackers) spread with a little PB and honey, topped with raisins, cinnamon and banana slices. Happy tummy, happy muscles, happy body.

CAMPY!

Why I love him? He never complains, provides unconditional loves, loves to run, treats every day like a lottery winning day, never tries to rush the day, loves road trips, loves to be outside and loves life.
(Love my Oakley Women Warm-up shades)