A vegetarian Thanksgiving (anytime recipes)

 

We started off the day with a ~3 hour bike ride on our road bikes. We left around 10am and the weather was weird - misty, grey, not too warm, not too cold. We welcomed the fresh crisp air and took in the beautiful sights of nature, farm animals and fall colors. It's incredible that after six years of living in Greenville, SC we are still discovering new routes. Although our country roads are typically pretty quiet from cars, this recent ride treated us with no more than ten cars passing us over just over 50 miles. 

After we returned home around 1:30pm, I cleaned up, had a meal and then got to work in the kitchen. While Thanksgiving food centers around traditions, I see this holiday as a way to create memories over food. And there's no better way to create positive memories than around delish food that feels just as good on the taste buds as it does in the belly. 

I wanted to share the recipes that I used to create the dishes that I prepared for Thanksgiving. These recipes are not exclusive to Thanksgiving - I encourage you to try them out and add them to your weekly menu. If you are like me and feel a bit overwhelmed and anxious with detailed recipes, I will list the ingredients below and then you can click on the recipe link when you are ready to follow the actual recipe. I find it much less cumbersome to purchase ingredients in advance and then prep those ingredients in advance, versus trying to do everything at once (shop, prep, cook all on the same day). 

Sesame Ginger Tempeh Stir Fry

RECIPE LINK

Ingredients: 

• 8oz block tempeh (I used two x 8 ounce blocks of tempeh to have leftovers.)
• 1 cup each carrot sticks and green beans
• 2 tbsp olive oil
• 1 tbsp fresh grated ginger
• 1 tbsp fresh garlic
• 1 tbsp sesame oil
• 1 tbsp rice wine vinegar
• 3 tbsp soy sauce/coconut aminos for lower sodium+paleo (I used Tamari sauce)
• 2 tbsp maple syrup
• Sesame seeds, green onion, white rice for serving (optional) (I used sesame seeds)

Broccoli and Quinoa Casserole

RECIPE LINK

Ingredients: 

• 2 cups vegetable broth or water (I used vegetable broth)
• 1 cup quinoa (any color), rinsed under running water in a mesh sieve for a minute and drained
• 16 ounces broccoli florets, either pre-packaged or sliced from 2 large bunches of broccoli
• 2 tablespoons olive oil
• ¾ teaspoon salt
• 10 twists of freshly ground black pepper
• ¼ teaspoon red pepper flakes, omit if sensitive to spice
• 8 ounces (about 2 ½ cups) freshly grated cheddar cheese, divided (I used brick provolone and just under 1 cup)
• 1 cup low-fat milk (cow’s milk tastes best but unsweetened plain almond milk works, too) (I used cow's milk)
• ½ tablespoon butter or 1 ½ teaspoons olive oil
• 1 clove garlic, pressed or minced
• 1 slice whole wheat bread (substitute gluten-free bread for a gluten-free casserole)

Creamy Roasted Cauliflower Soup

RECIPE LINK

Ingredients:

• 1 large head cauliflower (about 2 pounds), cut into bite-size florets
• 3 tablespoons extra-virgin olive oil, divided
• Fine sea salt
• 1 medium red onion, chopped
• 2 cloves garlic, pressed or minced
• 4 cups (32 ounces) vegetable broth
• 2 tablespoons unsalted butter
• 1 tablespoon fresh lemon juice, or more if needed
• Scant ¼ teaspoon ground nutmeg
• For garnish: 2 tablespoons finely chopped fresh flat-leaf parsley, chives and/or green onions (I used dried parsley) 

Vegan Apple and Pear Crumble 

RECIPE LINK

Ingredients: 

• 2 1/2 cups pears, chopped (after peeling)  (I used 3 small Bartlett pears)
• 1 1/2 cups apples, chopped (after peeling) (I used 3 small honey crisp apples)
• 1/8 cup coconut oil (melted)
• 1/8 cup dark brown sugar
• 1 1/4 cup all-purpose flour
• 1/4 cup dark brown sugar
• 1/3 cup coconut oil (I used ~2 tbsp vegan butter)
• 1/3 cup walnuts, chopped optional (I used a handful each of chopped walnuts and pecans)

My best friend. 

Campy's plate.

He's always so surprised and patient when he receives his own Thanksgiving plate. 

Happy Tummy. 

Cinnamon Quinoa Bowl

With all the focus on my 2nd book "The 365-day Running Journal" I feel I am overdue on posting a recipe from my first book "Essential Sports Nutrition."

Enjoy! 

Cinnamon Quinoa Bowl
Vegetarian, Gluten-Free
Yield: 1 serving / Prep Time: ~5 minutes / Cook Time: ~10 minutes

Quinoa (pronounced KEEN-wah) is often called an “ancient grain” when in actuality, it’s a seed. Rich in iron, manganese, magnesium, B-vitamins and fiber, quinoa is also complete protein which means it contains all essential amino acids. This delicious cinnamon quinoa bowl is sure to give you a feel-good boost before your upcoming competition or workout. And because cinnamon may help reduce inflammation and ease muscle soreness, I suggest to make an extra serving or two to enjoy as a post-workout snack.

Ingredients

• 2 tablespoons chopped raw pecans
• 1½ teaspoons butter
• ½ teaspoon ground cinnamon, plus more for sprinkling on top
• Pinch salt
• 1 cup cooked quinoa
• 1½ tablespoons maple syrup
• 1 tablespoon dried cranberries, chopped
• ¼ teaspoon chia seeds (optional)

Instructions

1. In a medium saucepan, toast the pecans over medium heat stirring often until the pecans are fragrant and browned (about 5 minutes).
2. Add the butter, cinnamon and salt to the pan and stir until well combined. 
3. Add the quinoa to the pan and stir to combine. Cook, stirring constantly, until the quinoa is warmed through. Remove the pan from heat and stir in the maple syrup. 
4. Transfer the mixture to a bowl and top with dried cranberries and chia seeds. 
5. Serve immediately. 

Meal prep tip:
One half cup dry quinoa plus 1 cup water will yield about 2 cups cooked quinoa. This recipe is easy to double or triple for multiple meals.

More recipes like this can be found in my book Essential Sports Nutrition.

Purple yam, quinoa and Brussels Sprouts bowl

It's been a busy week for us with the launch of our new Trimarni coffee blends, and well as everything else that we have on our daily plate - coaching, nutrition consults, RETUL bike fits and training.

Alongside the time that I give to my business (which feels like non-stop, all day, 7-days a week), I make sure to schedule in time for sleep, cooking and eating and exercise. I don't feel it's selfish to take care of my health and to make sure I give myself "me time."

For anyone who is super busy (who isn't??), time management is key. Every person has their own "style" of time management and for me, I need a written to-do list alongside my Google calendar for consultations, private and group training camps and article deadlines. Karel uses his phone calendar. Because there will never be enough hours in the day to get everything accomplished, it's important to make the most of the time that you have.

If you are struggling to take care of your health and/or making time for yourself, don't underestimate the power of small chunks of time to accomplish something important.

I created the most delicious creation for dinner last night and the best part is that you can easily prep the items ahead of time to make it super easy to combine together for a beautifully looking, great-tasting dish. With the help of the microwave and stove top, I got a lot done in a short amount of time and only had to use two pans/pots. I also find it really helpful to prep food before working out as it's easier to make healthy food choices and when you aren't exhausted and hungry, you spend more time enjoying the meal prepping process.

I hope you enjoy my latest creation!

Purple yam, quinoa and Brussels Sprouts bowl 

Ingredients: 

• Purple yam or Sweet potato (cubed)
• 1/2 cup dry quinoa
• 6 ounce Brussels Sprouts (shredded) - I bought a 12 ounce bag of shredded Brussels Sprouts
• 1 package tempeh (cubed) or your choice protein
• Olive oil (at least 2 tbsp)
• Salt

Directions

1. Prepare quinoa according to package. 
2. In a large skillet with ~1 tbsp olive oil, sautee Brussels Sprouts until lightly brown. Season with salt to taste. Toss to prevent burning. 
3. Cook sweet potato in microwave until soft. Remove peel and cut into cubes. 
4. Pour Brussels Sprouts onto a plate and in the same skillet, cook cubed tempeh in ~1/2 - 1 tbsp olive oil. Season with salt to taste (optional pepper/cayenne). Toss to prevent burning and add extra oil as needed. 
5. Combine all ingredients in a bowl to your serving liking (presentation counts and extra points for taking a picture of your beautiful creation) and top/drizzle with your choice cheese, sauce or dressing. For an extra crunch, top with cashews. 
6. Now stop your busy day, enjoy your beautiful dish and savor every bite! 

Weekend recap: FOOD! (recipes from Run Fast, Eat Slow cookbook)

Oh the things I do for performance gains. Good sleep, proper recovery, mobility work and eating!! Seeing that food is fuel, it should be no added extra to your day to make sure that good food gets inside your body in order to give you energy and to nourish your many working systems. Cooking should not be seen as a chore, like cleaning your bathroom or taking out the trash. Sure, it's something on your to-do list but it is a skill that should be learned and appreciated through all the years of life.

For me, I love to eat the food that I cook and I love eating the food that Karel cooks but I also love being inspired by food that is prepared by others. I really enjoying trying new creations but more than anything, I love real food. I really value where food comes from, the effort that goes into preparing a meal, the presentation of a meal and knowing the purpose of the meal (nourishment, fuel or pleasure). Cooking is a process and although it does involve time, patience and effort, there's absolutely no reason why any athlete should not enjoy cooking.

My hope is that you will make the effort to spend a bit more time in your day to cook your food. Seeing that you are so busy, try to utilize your weekend and be creative with your time during the week. Considering that you are overburdened with work, squeezing in time for training early morning or late at night (or on your lunch break) and still making time for your family, spouse/significant other and friends, it's no wonder that you feel "too busy to cook." But the truth is that you can't expect "cooking more" to just happen. It's a lifestyle habit that you have to work at and make time for. It has to be part of your day, with no excuses getting in your way.

Remember why it is important to cook. Because it's a skill that keeps your body well, it's a responsibility to your body as an athlete and when YOU are in charge of the ingredients, you are more likely to eat better and feel better. 

GINGER MOLASSES GRANOLA

Adapted from pg. 54

Not only do you save money by making your own granola but your house will smell AHHmazing when this delicious crunchiness is ready. I love adding granola to my pre-workout snack or to my yogurt. Plus, it's great for those high volume workout days when you need to pack in some nutrients with energy dense foods but you don't want to lose the nutritional value of those extra calories. Blackstrap molasses is a great source of iron for vegetarians and a great addition to the diet for athletes due to its nutritional value.

Ingredients
3 cups old-fashioned rolled oats
1 cup finely shredded unsweetened dried coconut
1/2 cup shelled pumpkin seeds
1/2 cup sunflower seeds
1/2 cup raisins
2 tsp ground ginger
2 tsp ground cinnamon
1/2 tsp pink Himalayan salt
1/3 cup virgin coconut oil
1/4 cup honey
1/4 cup blackstrap molasses (provides your body with a dose of iron, B6 and magnesium)

Instructions
1. Preheat oven to 275 degrees F with the rack in the center of the oven.
2. Line a rimmed baking sheet with parchment paper.
3. In a large mixing bowl, stir together the oats, coconut, seeds, raisins, ginger, cinnamon and salt.
4. In a small microwavable bowl, stir together the coconut oil, honey and molasses and microwave on low until slightly melted.
4. Pour the liquid over the dry ingredients and stir until evenly combined. 

5. Spread out in a smooth thick layer on the baking sheet. Bake and stir every 15 minutes (I set the timer to remind me to stir every 15 minutes). Bake for 45 minutes. Granola will be moist at the end of baking but will turn crunchy. (After 45 minutes, I removed from the oven and covered with a towel and kept it out overnight and it turned nice and crunchy). 

Cranberry Orange and Chocolate Pomegranate Scones

In case you were wondering, scones will not make themselves. Karel provided me with this ground breaking information as my hint to refill our scone container as it was empty after a few days from my first batch. No surprise, Karel loved the lemon blueberry scones that I made so I decided to change things up a bit with the add-ins. I used the same Lemon Blueberry scone recipe from pg 59 of the book but instead of using lemons and blueberries I added dried cranberries (about a handful) and a splash of orange juice. For the chocolate pomegranate scones I used a handful of frozen pomegranate seeds and a handful of chocolate chips. YUM!

RECOVERY QUINOA SALAD
Pg. 99

The picture of this salad in the cookbook looked oh-so-good so I could not wait to make this dish. Karel and I were invited over to my friend's/athlete's house, Meredith for a pizza party with the Greenville Trimarnis on Saturday evening and I was told to bring something healthy. I figured this had all the ingredients for something healthy to go along with a yummy slice (or two) of pizza and a cookie from our neighbor Joey for dessert. Although this is named a recovery salad, I won't be eating this too close before or after a workout due to all the roughage in the salad but it's a filling, crisp and flavorful meal option to bump up the nutrients in your diet, perfect for lunch time. Plus, how colorful is this salad? It will definitely be a show-stopper at a party/event or when you bring your lunch to work.

Ingredients1 cup quinoa
3/4 tsp salt
3 cups loosely packed, finely chopped kale, stems removed
1 red bell pepper, seeded and chopped
1 Jalapeno chili pepper, finely chopped, wear plastic gloves when handling (I removed this since I was bringing this to a party)

1/2 small red onion, chopped
1/2 cup chopped cilantro leaves
1 can (15 ounces) black beans, drained and rinsed
1/3 cup lime juice (I used 1/4 cup lime juice and the rest fresh squeezed lemon juice)
1/3 cup extra-virgin olive oil (I used 1/4 cup olive oil)
1 avocado, sliced (I didn't have a ripe avocado :(
1/2 cup pumpkin seeds (it called for toasted and I used sunflower seeds)
1/2 cup grated Cotija, crumbled feta or chopped olives (I omitted the cheese since we were having lots of cheese on our pizza)

Directions1. In a medium saucepan over high heat, bring to a boil the quinoa, 1 1/2 cups water and 1/2 tsp of the salt. Reduce the heat to low and simmer, covered, until the quinoa is tender and all the water has been absorbed, 15-20 minutes. Transfer to a large salad bowl, fluff with a fork, and set aside to cool. 

2. Once cool, add the kale, red bell pepper, chile pepper, onion, cilantro, black beans, lime juice, oil and the remaining 1/4 tsp salt to the quinoa and toss to combine. Taste and add additional salt, if needed. Chill in the fridge until ready to serve.
3. Just before serving, top with the avocado slices, pumpkin seeds and the cheese or olives.

Cauliflower, lentil and quinoa dish

Some of my favorite meals are the ones that involve no recipe but a lot of creativity.

Cauliflower is not my most favorite vegetable but I picked one up at the grocery so I could make myself do something yummy with it in the kitchen. I first thought about baking it in the oven but that seemed rather boring as I was feeling a overly creative yesterday.

As I was deciding what to do with this white vegetable, I cooked some lentils (about 1 cup) in water on the stove top.
I then added some quinoa (about 1 cup) to the cooked lentils (with a little more water) because, well, why not?
I seasoned the lentil quinoa mix with a little salt.

Still stuck with the cauliflower, I softened a pack of sliced tempeh in the microwave for 90 seconds and then cooked it on a skillet in a little olive oil until browned on all sides.

In the same large skillet on medium heat, I sauteed chopped onions (about 1/2 large onion) and garlic (2 large clove) because I knew that it would bring out a lot of flower in my soon-to-be-made cauliflower dish.
I decided I would chop up the cauliflower and do something with it...eventually.

Finally, I added the chopped cauliflower to the sauteed onions and garlic, with a little more olive oil and on low heat, I covered the dish for around 20 minutes to let the cauliflower soften. I occasionally stirred the mix and added a little water to help soften the cauliflower.

When the cauliflower was soft, I added a good amount of shredded fresh reggiano cheese and a few pinches of salt and my dish was finally ready to plate.



I love it when I impress myself.
Yum, yum, yum!

When's the last time that you were extra creative in the kitchen?
Don't stress about it - it's just food.
Meals are simply a bunch of ingredients thrown together.

Be brave in the kitchen as there are no rules.

Have fun creating your future yum and be sure to take a picture of your final product before it goes into your body to make your tummy happy!

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.

Red quinoa and tempeh salad w/ homemade roasted yellow pepper hummus

What a beautiful, flavorful, delicious, healthy way to fuel and nourish your body. I hope you enjoy my latest Trimarni plant strong creation!

Ingredients
Serves 2 

Romaine lettuce (chopped)
1 package tempeh
Olive oil
White onion
Red quinoa (1/2 cup dry + 1 cup water)
Yellow pepper
1 can chickepeas
Tahini paste
Salt

 Roasted yellow pepper hummus

1. Preheat oven to 400 degrees. Line baking sheet with foil (just enough to place yellow bell pepper in the middle. Lay down the pepper on foil and bake for 10 minutes. Give the pepper a turn and bake for 10 more minutes. Remove when slightly charred and soft.  (You may as well roast some other veggies and/or protein while you have the oven on)

2. Pour 1 can chickpeas (not drained) in blender or food processor and add 1 tbsp tahini paste, 2 tsp olive oil and 1/2 charred yellow bell pepper. 

3. Blend until evenly combine. Add additional tbsp or two of water if needed to meet your consistency needs. 

4. Store in airtight container for up to 4-5 days. 

Red quinoa and tempeh salad

1. On medium skillet, heat to medium heat and drizzle with a little olive oil. Add tempeh (cubed) and cook for 8-10 minutes or until golden brown (toss every few minutes).
2. Add 1/2 cup chopped onions to skillet and cook with tempeh until slightly golden brown. Season with pepper or your choice of seasoning. 

3. Cook quinoa - boil 1 cup of water and add 1/2 cup quinoa. Reduce heat to low and cover. Let sit for 5 minutes and then fluff with fork. 

4. Add chopped romaine to salad bowl (two handfuls) and top with 1/2 serving tempeh/onion mixture (~4 ounces tempeh) + 1/2-34 cup cooked quinoa.

5. Add 1-2 tbsp homemade hummus, a pinch of salt and cover bowl with a plate and toss until evenly combined (you could also do this in Tupperware container). 

6. Yum!

Swim set, podcast link and tri-colored quinoa w/ tempeh

As I have mentioned several times, I just love the Ironman journey. This time around, sharing it with Karel has been extra special for we have both been able to see progress within each other and that is really neat to see. Karel continues to push me on the bike and in return I get the reply "great job, babe" as I smile every-so kindly to thank him for the suffering. But on the flip side, Karel has really worked hard on his swimming and I can't believe he just started swimming 1 year ago!! I have really enjoyed helping Karel learn to swim and to be there to witness his major swimming breakthroughs. Karel started very slow, working on form for he knew he had a year to train for the IM and there was no need to rush speed when form is the most important part of swimming efficiently. 

The issue for many triathletes who struggle with swimming is the exhaustion that comes from swimming. No matter how fast or slow in the water, how long or short, it is just exhausting and it's not the same kind of exhaustion that you get from pushing yourself during a run or bike set. Although swimming is non weight bearing, one would think it would require less energy to perform. However, any form of exercise increases your breathing rate and as you know, when you swim you do not have a lot of opportunities to breath (or to take in a full inhale and exhale). Seeing that swimming (like any exercise) increases your heart rate and your blood circulation in response to your effort/intensity, your lung capacity, the efficiency in which you take in oxygen and transfer it to blood vessels as well as your form/strength in the water to push past the water's resistance, determine how fast and how far you can swim.

Overtime, your respiratory system will get stronger and you will find your lungs working more efficiently to help you with exchange of gases (oxygen/carbon dioxide). Thus, before you get focused on being fast in the water, it is very important to work on your stroke and swimming effortlessly (as possible) so that you can train the body to perform with the least amount of energy expenditure. The speed will come, just be patient. 

I have been giving Karel swim sets for the past few months and they are really paying off. It is amazing that he is so strong in the water although he does get tired which is to be expected. But, he refuses to give up so he is in the pool 3 times a week working on his form and just being as comfortable as possible in the water. 

On Tuesday before our brick run (immediately after swim) we had a great swim set focusing on a little speed and then pacing. I am trying to help Karel learn how to tolerate lactic acid in the water but not exhausting him (which is what happened a few months ago when Karel would just do fast swims and we figured he wasn't doing any good with consistency for he was just exhausting himself for upcoming workouts). 

Here's the set we did: 

3000 yards

500 warm-up

Main set 3x's: 

3 x 100's fast w/ 15 sec rest (I did them on 1:30, Karel did them on 1:45)

300 steady IM pace (ideally, going the same pace as your cycle, about 15-20 seconds or so per 100 slower than your "fast" pace). 

50 EZ recovery before repeating (or rest 2-3 minutes)

500 pull stretching things out (w/ buoy/paddles)

100 cool down

On Wednesday I had the opportunity to do a podcast with Real Women on Health and Iron Girl and it was a lot of fun as I got to talk about my favorite topics......nutrition, fitness and health! Here is the 30 minute podcast for your listening pleasure if you want to hear my thoughts on eating for fuel, health and pleasure.

LISTEN HERE

I made the most delicious creation the other night and I am so excited to share it with you. I visited wholefoods the other day to explore some new foods to add to our diet and I picked up tri-colored quinoa. Prepared the same as regular quinoa with a nice nutty taste. Speaking of nutty, Karel and I just love tempeh for its taste but it is also packed with protein. It can taste a little bland so I recommend cooking it in a little olive oil (cubed) or you can try to find flavored tempeh (just watch the added sodium). 

Enjoy!

Tri-colored quinoa stir fry

Asparagus

Sweet Peppers

Garlic

Mushrooms

Tempeh

1. In cooking pot, prepare quinoa 

2. In large skillet, turn to medium heat and add a little olive oil (~1-2 tsp per 3 ounces tempeh per person) and cook cubed tempeh until golden brown (toss occasionally). Season with a pinch of salt, turmeric and oregano (pepper optional). 

3. While tempeh is cooking, prepare asparagus by chopping off ends (1 inch) and microwave in shallow dish for 3 minutes until tender (maybe 4 minutes if needed). Then chop. 

4. When tempeh begins to turn golden, add ~1-2 tsp olive oil and add pepper and mushrooms. Toss and reduce heat to low and cover (may need to add a little cooking spray to prevent sticking) and toss occasionally. Let cook for 5-8 minutes or until soft but not browned. 

5. Add asparagus to pan, toss and cook for 1-2 more minutes and then turn off heat. 

6. Assemble plate with ~1/2 cup quinoa + veggie and tempeh mixture. Enjoy!