Broccoli Potato soup recipe (vegan)

I really enjoy making soup because it's an easy way to add a lot of vegetables to one recipe. Plus, you give the taste buds an overwhelmingly good feeling with each slurp. 

My first attempt at Broccoli Potato soup was a big success. I hope you enjoy it. Don't forget to yum!

Ingredients

• 1 yellow onion
• 2 tbsp Olive oil 
• 4 cloves garlic (minced)
• 4 medium sized golden potatoes (peeled and diced)
• 1 large carrot (peeled and chopped)
• 1 celery stick (chopped)
• 5 cups vegetable stock + 2-3 cups water
• 2 broccoli florets (chopped)
• Pinch of red pepper flakes 
• 1/2 tsp turmeric 
• Pepper (to taste)
• 4 tbsp nutritional yeast

Instructions

1. Preheat a large cooking pot over medium heat. Sautee the onion in olive oil until slightly golden. 
2. Add the celery, carrots, pepper, turmeric, red pepper flakes and stir. 
3. Add the vegetable stock. 
4. Add the garlic, potatoes and broccoli. Stir to combine. 
5. Add water until vegetables are covered with liquid. 
6. Cover with lid and cook for ~20 minutes. 
7. Add nutritional yeast. 
8. Transfer soup to a powerful mixer and puree until smooth (you may need to do in smaller batches). 
9. Enjoy!

Adapted from this recipe. 

Instant Pot Lentil Soup

Whether working, running around, or training in the cold weather, there is nothing better than a bowl of soup to warm you up and thaw you out after your chilly outdoor endeavors. This Instant Pot Lentil Soup is not only healthy, hearty, and meat-free but also delicious. Leftovers reheat well. Refrigerate or freeze leftovers in freezer safe mason jars. Reheat gently, adding a little extra water or broth to thin if needed, for a quick lunch or dinner meal.


Instant Pot Lentil Soup
By Joey Mock, RD, LD, CLT

Ingredients

• 2 tablespoons extra-virgin olive oil
• ½ medium yellow onion, small diced
• 4 medium carrots, peeled and diced
• 3 stalks celery, diced
• 4 sprigs fresh thyme, leaves removed and stems discarded
• 1 teaspoon kosher salt
• ¾ teaspoon smoked paprika
• ½ teaspoon black pepper
• 1 ½ cups dried lentils (green or brown), rinsed
• 4 cloves garlic, minced
• 1 (8 ounce) container fresh baby portobello mushrooms, chopped
• 1 can (~26-30 ounces) crushed or finely chopped tomatoes
• 6 cups low-sodium vegetable broth*
• Chopped fresh parsley, for serving
• Freshly grated Parmesan cheese, optional for serving

Preparation

1. Add the oil to the Instant Pot. Set to SAUTE. Once the oil is warm, add the onion and cook, stirring often, until it begins to soften.
2. Add the carrots, celery, thyme leaves, salt, paprika, and pepper to the pot. Sauté until the carrots and celery are slightly soft.
3. Add the rinsed lentils and garlic to the pot and stir to coat them. Cook until the garlic is fragrant (less than a minute). Cancel the Saute setting on the Instant Pot.
4. Add the mushrooms, crushed tomatoes, and vegetable broth.
5. Cover and seal the Instant Pot. Set to cook on HIGH pressure for 15 minutes. Pot will take about 20 minutes to come to pressure before timer begins.
6. After 15 minutes of high pressure, allow the cooker to release pressure naturally. This will take about 20 additional minutes (if in a rush, and the pressure valve has not dropped with natural release, follow the manufacturer's guide for quick release by turning to vent but be careful of water splash). Carefully unlock and remove the lid from the instant pot once valve drops.
7. Stir the soup. Taste and adjust the seasonings as desired. Serve hot with a sprinkle of parsley and Parmesan cheese if desired.

*Reduced sodium chicken broth can be substituted for a non-vegetarian option

Adapted from: Well Plated recipe.

Instant Pot Cream Chicken, Mushroom, and Wild Rice Soup

Joey and I received a lot of great feedback/comments after our recent Instant Pot blog. Here's what you had to say......

• Is an Instant Pot practical for just one person? Even the small one?
  -I use mine for just one person, particularly for making a bunch of lunches at once, or cooking up big pots of rice or chicken to have on hand. If you’re a person who likes to cook one meal at a time, at each meal, I’m not sure it would be as practical.
  -I am just one person, and I have the six quart (plus an embarrassing number of accessories). It makes it possible for me to prep all of my food for the week in 4 hours or so, plus do things like ferment injera batter (or beer for home brewing), proof bread or pizza dough, make perfect hard boiled eggs, steam just about anything, etc. Imo, the 3 quart is restrictively small unless youre only cooking enough for 1-2 meals at a time. The 6 quart is the same size as your average crock pot, but way more versatile.
  
• Just recently bought an Instant Pot. Not totally on board with it yet. I think I need to buy one of the IP cookbooks. Example, I placed one large potato in there, set timer for 22 mins. The potato was still firm in a few areas and I had to stick it in the microwave. Took half-hour before I was able to have a cooked potato.
  -Yeah google or get a cook book as I can make like a full pot of potatoes for 16-17 min.
  
• I bought the 8 qt even though it's just two of us. Ideal for planned leftovers and we go through a lot of food. It took getting used to but it's definitely been helpful!
  
• Love mine!! Use it at least twice a week! Meats, beans, hard boiled eggs, pasta, potatoes, yogurt! It’s the best! I recommend this website for recipes: https://www.pressurecookrecipes.com/
  
• It took some getting used to, but I love mine! I like it for batch cooking and have recently been using it for homemade broth. (it's not as rich as a broth that's been on the stovetop for hours, but it's still good!) The biggest advantage for me, is that you can set it and walk away (similar to a slow-cooker, but "faster") You do have to be there to hit cancel and release the steam, if needed, but other than that - fairly simplistic. I have the 6 quart with the wifi capabilities, but have pretty much used the "pressure cook/manual" button the majority of the time. So many bells and whistles, but so many recipes call for the manual button and adjust the time frame.
  
• We have 2 and use them several times a week. I do everything from grains, hard boiled eggs, sweet potatoes, stews, pulled meats, roasts etc in them. I like the ease of use but I still use a traditional slow cooker because the slow cook setting on the IP doesn’t get hot enough.
  
• I have the small and the large one. I love them. Use them both 3-4 times weekly.

If you are in need of a new Instant Pot recipe, here you go. Enjoy!

Instant Pot Cream Chicken, Mushroom, and Wild Rice Soup
By Joey Mock, RD, LD, CLT

While the weather is still chilly, break out your Instant Pot for this amazingly delicious and hearty Creamy Chicken, Mushroom, and Wild Rice Soup. Use only straight up wild rice in this recipe (no wild rice blends, brown or white rice, or other rice substitutions) to avoid a potential mushy recipe disaster. Enjoy!

Ingredients

For the Instant Pot:

• 1 Tablespoon olive oil
• 5 medium carrots, sliced/chopped
• 5 stalks celery, sliced/chopped
• ½ of a medium onion, finely chopped
• 3 cloves garlic, minced
• 1 cup uncooked wild rice (only use straight up wild rice—no blends)
• 8 ounces fresh baby portobello mushrooms, sliced
• 4 cups vegetable or chicken broth/stock
• 1 teaspoon Kosher salt
• 1 teaspoon poultry seasoning (see recipe below*)
• ½ teaspoon dried thyme
• 1 bay leaf
• 1-2 boneless, skinless chicken breasts (about ½ to ¾ lb-no need to cut up)
  
  *For the DIY chicken seasoning:
  4 teaspoons ground sage
  3 teaspoons ground thyme
  1 teaspoon ground marjoram
  2 teaspoon ground rosemary (Optional)
  ⅛ teaspoon nutmeg
  1 teaspoon black pepper
  
  -Combine all ingredients and store in a tightly sealed container.
  -Leftovers can be used in a variety of chicken or turkey dishes.

For the Stovetop:

• 5 tablespoons butter
• ½ cup flour
• 1 ½ cups milk (I used 1%)

Preparation
Instant Pot:

1. Put the olive oil, carrots, celery, and onion in pot and saute until veggies start to soften. 
2. Add garlic and cook until fragrant. 
3. Add remaining ingredients in the first list into the Instant Pot and seal. 
4. Cook for 30 minutes (manual pressure cook, high pressure—takes pot about 15 minutes to come up to pressure before cooking time begins). 
5. Release steam using the valve on top (quick release). 
6. Remove the bay leaf and discard. 
7. Remove the chicken breasts and shred. 
8. Return shredded chicken to the pot.

Stovetop:

1. When the soup is nearly done, melt the butter in a saucepan. 
2. Whisk in the flour. 
3. Let the mixture cook for a minute and then whisk in the milk, a little at a time, until you have a smooth, thickened sauce.

Together: Mix the thickened sauce with the soup in the instant pot.
Serve and enjoy!

Adapted from: Pinch of Yum recipe and Spend With Pennies recipe.

Instant Pot Minestrone Soup

Instant Pot Minestrone Soup
By Joey Mock, RD, LD, CLT

If you are new to Instant Pot cooking, here are a couple of things to consider:

-Instant Pots can be a great way to quickly pull meals together in one pot but it is important to consider the total cooking time of a recipe. A recipe may only suggest a 5 minute cooking time but before the timer starts its countdown the pot will take time to heat up and come to pressure (this can usually take an extra 10-20 minutes depending on what you are cooking). When the cooking time is complete, the pressure release also takes additional time. Be sure to factor in this extra time when planning your meals.

-Make sure that you place your Instant Pot on open counter space (with no overhead obstacles around like cupboards since a “hot steam bath” from the pressure release could potentially damage them over time).

-There are lots of fantastic Instant Pot recipes available in print and online to get you started. Search out well written recipes with specific cooking instructions from tested sources to help ensure a tasty and successful meal.

Break out your Instant Pot and give this delicious, belly filling (and veggie packed) Minestrone Soup a try. Perfect for a chilly winter dinner.

Ingredients

• 2 tablespoons olive oil
• 3 cloves garlic, minced
• ½ medium onion, diced
• 2-3 carrots, peeled and diced
• 2-3 stalks celery, diced
• 1 ½ teaspoons dried basil
• 1 teaspoon dried oregano
• ½ teaspoon fennel seed
• 6 cups reduced sodium chicken (or vegetable) broth
• 1 (~28-ounce) can diced tomatoes
• 1 (16-ounce) can kidney beans, drained and rinsed
• 1 zucchini, seeded and chopped
• 1 (3-inch) Parmesan rind
• 1 bay leaf
• 1 bunch kale, stems removed and leaves chopped
• 1 Tablespoon red wine vinegar
• Kosher salt
• Freshly ground black pepper, to taste
• ⅓ cup freshly grated Parmesan
• 2 tablespoons chopped fresh parsley leaves

Preparation

1. Set a 6-qt Instant Pot® to the high saute setting. Add olive oil, garlic, onion, carrots and celery. Cook, stirring occasionally, until tender, about 3-5 minutes. Stir in basil, oregano and fennel seed until fragrant.
2. Stir in chicken or vegetable broth, diced tomatoes, kidney beans, zucchini, Parmesan rind and bay leaf. Select manual (or “pressure cook” setting), adjust pressure to high, and set time for 5 minutes. When finished cooking, quick-release pressure according to manufacturer’s directions.
3. Remove bay leaf. 
4. Stir in kale until wilted, about 3 minutes. Stir in red wine vinegar and season with salt and pepper, to taste.
5. Serve immediately garnished with Parmesan and parsley.

Adapted from: Damn Delicious Instant Pot Minestrone soup recipe.

My Go-To Vegetable Curry Recipe

When writing my first book Essential Sports Nutrition, I wanted to include some type of recipe that was easy to prepare but also flavorful, nutritious and satisfying for athletes. On page 151 of the book, I created a delicious Slow Cooker Sweet Potato Quinoa Curry dish - packed with spices and veggies.
Inspired by this dish, I recently found myself in the kitchen - being creative as always - and created a similiar recipe but with root vegetables (perfect for the winter) and lentils (rich in plant protein, along with calcium, iron, folate and potassium). Depending on what veggies you like (or what you have on hand), you can also be creative with this recipe. I hope you enjoy my new favorite go-to vegetable curry dish. This recipe is sure to leave your taste buds happy, while feeling satisfied and thankful for such delicious food in your belly.

Marni's Go-To Vegetable Curry Recipe

Serves 3-4

Ingredients

• Olive Oil (2-3 tsp)
• 1 can lite coconut milk + water
• 3 large potatoes, chopped (skin removed) - you can use any type of potatoe (I used Russet)
• 1 cup lentils
• 1/2 medium onion (chopped)
• 3 cloves garlic (chopped)
• Your choice veggies (I used 2 large carrots, 2 large parsnips, handful mushrooms, and celery root) - chop all veggies - you can keep chunk-size or diced (or anything between).
• Pinch of salt and pepper (optional chili powder for a kick)
• 1/2 tsp of each seasoning: Cumin, tumeric, paprika, curry.

Directions

1. Set stovetop to medium heat. In a large pot, drizzle olive oil on the bottom and sautee onions and garlic until golden brown. 
2. Add coconut milk and water (I filled the empty coconut milk can with water and then added that water to the pot). 
3. Stir in veggies, lentils, potatoes and seasonings. 
4. Reduce heat to low and let the stew cook for 25-30 minutes. Stir every 8-10 minutes. 
5. The mixture will become thick and creamy looking and your kitchen will smel extra yummy. Continue to stir and cook until veggies and potatoes are soft. 
6. You can serve with your choice of protein or eat as is - this dish is very filling and satisfying. 
7. Enjoy! 

Snow! A weekend of indoor training and lots of yummy food

In case you didn't hear......

It snowed in Greenville, SC!
It was so pretty to wake up to a white backyard. 

However, Campy was NOT happy when he woke up Saturday morning and discovered all the white, cold stuff outside.

Clearly, he is not impressed with the snow. 

Campy was not interested in walking anywhere that had snow on the ground so it made for an interesting morning for him to find the perfect spot to do his morning business. 

As for the rest of the day, Campy made himself comfortable in the warmest spot in the house. 

Since Campy stuck to his routine of resting all morning, we stuck to our routine of training. 

Karel stationed himself in the fit studio where he was entertained with multiple screens and his Cyclops virtual training and Bkool Pro Smart Trainer app for a little bike trainer fun.

I had our at-home-gym all to myself to suffer and sweat with nothing but me and some jamming music.

Karel wrote a great bike trainer workout for me, which looked more innocent on the white board than it really was when I got to the middle of the main set. Sneaky sneaky.

WU: 40 minutes (first 10 minutes EZ, then build each 10 minute to upper Z2)

Pre set:

6 x 1 minutes at Z2 - increase the cadence to very fast, no breaks between.

5 min EZ spin

6 x 2 minutes at Z2/Z3 - increase the cadence to very fast, no breaks between.

5 min EZ spin

BREAK:

Jumped on to the treadmill for a 30 minute form focused run.

MS: (Back on the trainer)

Big gear work - 55-65 rpm

4 x 2 minutes - increase resistance on each segment. No breaks between.

5 min EZ spin

4 x 3 minutes - same

5 min EZ spin

4 x 4 minutes - same

5 min EZ spin

4 x 3 minutes - same

5 min EZ spin

4 x 2 minutes - same

5 min EZ spin

Cool down

On to the treadmill (again) for 20 minutes form focused running.

Total brick workout (Marni): 2:25 bike + 50 minute run.

Total bike workout (Karel): 2:45

After my workout, I made myself a yummy pancake and smoothie breakfast. We relaxed for an hour on the couch and then it was time for work (small business - always working).

Eventually, I made myself useful in the kitchen for some baking. 

I adapted my recipe from Cooking Light.

Blueberry Oatmeal Muffins

Makes 12

Ingredients:

1 2/3 oats

2/3 cup all-purpose flour

1/2 cup spelt flour (you can use whole-wheat flour or your choice of flour)

1/4 cup packed brown sugar

2 tsp ground cinnamon

1 tsp baking powder

1 tsp baking soda

1 tsp salt

1 1/2 cup 1% milk

1/4 cup canola oil

1 tbsp lemon juice

2 large eggs

2 cups frozen mixed berries

Preparation

1. Preheat oven to 400 degrees. 
2. Place oats in a food processor and pulse a few times until oats are coarse. 
3. Combine oats, flour, brown sugar, cinnamon, baking powder, baking soda and salt into a large bowl. Stir well with a whisk. 
4. In a small bowl, combine the milk, oil, lemon juice and eggs. Stir well with a whisk. 
5. Make a well in the center of the dry mixture. 
6. Add the wet mixture to the dry mixture and stir until moist and evenly combined. 
7. Fold in berries. 
8. Spray muffin dish with cooking spray. 
9. Spoon batter into muffin tin. Fill to the top. 
10. Bake at 400 degrees for 20 minutes. 
11. Remove from the oven and let cool on wire rack. 

For dinner, I made semi-home soup. The key to a good semi-homemade soup is roasting veggies ahead of time, before adding to a can/box of soup. It gives the soup great flavor. I sauteed mushrooms, eggplant, red peppers and tofu in a skillet before adding to a box of tomato basil soup. 

So good!

After a good night of sleep (no alarm to wake us up), we started Sunday morning with a pre-workout snack (and coffee and water) and then it was time to train again. 

I performed my long run on the treadmill and Karel went outside (Brrr). 

I love running on the treadmill so it was no trouble for me to get my 1:45 hr run accomplished at home, inside, in my controlled environment (especially when it is 18 degrees outside!). I incorporated some short 30 sec intense efforts throughout the run for neuromuscular firing.

Karel warmed up on the trainer and then went outside for his 90-minute long run. He said it was super cold. 

After my workout, I refueled with a delicious whey protein, milk, strawberry and banana smoothie and a warm homemade blueberry and oat muffin smeared with Irish butter on top. So good!

After a few hours of working, Karel and I gathered motivation for our afternoon 3200 yard swim workout, which actually wasn't that bad. Like usual, we always enjoy our Sunday swims after they are finished but it's often hard to get the energy to get out for workout #2 on Sunday after a long week of tough training. We swim every Sunday, which means we swim at least 4 times per week.

For dinner, Karel made fish and had leftover soup and I was in the mood for pizza. I improvised with warm Naan bread smeared with marinara sauce and cheese and a nice salad.

It was a great weekend of training with lots of yummy food consumed to keep our bodies well fueled and nourished. 

The Soup and Sandwich combo

Picture source

I have great memories of my childhood (and teenage years) when my dad would often make me and my brother grilled cheese and tomato soup. It was one of my dad's most favorite go-to meals (perhaps a close second to spaghetti with meatballs).

The soup was from a can, the bread was found on the grocery store shelf (soft and white), he used Kraft singles American cheese (found inside a plastic wrapper) and the secret to making the grilled cheese extra crisp, was buttering the toast before placing the bread on the skillet.

Although this creation was far from being described as "gourmet" and would not meet any guidelines of what people would now call "healthy, clean or wholesome", it was prepared by my dad and he loved making it for me and my brother....thus, it is a meal that I will always remember as a happy meal. 

As I miss my dad every day since his passing in May 2014, I often finding myself craving tomato soup and grilled cheese because it reminds me of him and his contagious smile and positive attitude. 

Now is the time of the year when soup (and chili) is heavily craved as it's hot, delicious and comforting. There's not much to dislike about this meal that warms your body with each spoonful.
And you can never get bored of soup as there are countless recipes with different ingredient and spice/herb combinations. 

For a busy athlete was often finds him/herself too exhausted to cook, I highly suggest to experiment with several soup/chili recipes with the help of a crock pot, to ensure that you always have a warm meal ready for you after a long day of life.

And to make my dad happy, no bowl of soup should be consumed without a delicious side sandwich. 

Here are a few sandwich recipes from Eating Well:
Healthy Sandwich Recipes

Here are a few (actually, 100+) soup recipes from Cooking Light:
Healthy Soup Recipes

A well-fueled body on the weekend

It takes a lot of food to fuel an endurance athlete.

But not every food is well tolerated before and after a long workout.

I'm constantly aware of the food that I eat around long workouts for two reasons.
First off, food is my fuel. I do not use food as reward or to control emotions. Seeing that long distance training is very stressful on the human body, I do not want to self-sabotage myself by under on my longest workout days nor do I want to throw away a great workout by eating (or not eating) food that will not help me recover and refuel. 

Secondly, I know what foods work and do not work for my body.  This has little to do with body image and a lot to do with performance.
Ironically, my body stays in good health, despite not counting calories, eating carbohydrates at every meal, every day of the week, using sport nutrition during workouts, eating before all workouts and not having a "bad" food list.
This isn't because I'm lucky, this is because I understand exercise physiology, nutrient timing and sport nutrition.

The"diet" that I follow around my workouts is my style of eating that is guided by a focus to ensure that my body performs well when I need it to perform well and recovers and refuels adequately so I can repeat the training stress the next day.

There are no food rules for how I eat but you better believe that I am going to eat the foods that work best for my body when I ask my body to train.
When I eat well, I perform well and this keeps my body in great health.
If I didn't eat well around my workouts, either my health or performance would decline.
Typically, it's one before the other but often, both decline overtime. 

I find that many athletes get confused when they hear a pro or elite athlete say "I don't eat x" before or after a workout or race. This statement doesn't mean that x food isn't "allowed" at other times in the day or this is a "bad" food.

When you are performance focused, you are going to prioritize foods that help you improve performance. If you focus on body image or something aside from performance when making food choices, it's very difficult to ask your body to perform (go harder or longer) without adequate energy and nutrients in a restrictive diet.

The issue of not fueling properly before, during and after long workouts is very common for the fitness enthusiast turned athlete who doesn't understand the great metabolic stress of going long, the athlete who struggles with an unhealthy relationship with food or the body or a chronic dieter who is training for an endurance event. 

These athletes have built a diet from healthy vs unhealthy, good vs bad foods and haven't learned or accepted that some foods that may not be "healthy" throughout the week or on lower volume/intensity workout days, but are actually best consumed before/after workouts for performance benefits....and actually keep the body healthy because metabolic needs are met.
 

And as far as those "healthy" foods that we should be eating every day, well I eat a salad every day for lunch but I do not eat my normal fiber-rich salads on the weekend, when training long.
I am not going to refuel with a salad after a 4 hour bike ride and 2 mile brick run but this doesn't mean that I have freedom to eat whatever I want or I don't eat veggies on the weekend.

As I said before, I know what works and doesn't work for a body that is training long. I have a different diet on the weekend and it's not built on "reward" food or "bad" food but instead, food designed to fuel, refuel, recover, repair and nourish.
And I never feel deprived, with an empty pit in my stomach or suffer from extreme food cravings when training long on the weekends.

I'm sure you have a list of foods that are best enjoyed on long weekends but my hope is that these foods are not for "reward" because you earned it or because you can "burn off those calories." I also hope that you are not strict with your diet because you want to lose weight through long distance training and intentionally underfuel.

I encourage you to create two different diets, with foods during the week helping to keep you satisfied, nourished, fueled and to control blood sugar and then on the weekend, to help you adapt well to longer training stress, in order to postpone fatigue and to recover the damage that is done from long distance training.
 
Be mindful that some foods will not work well before and after your short and long workouts and this is ok. It's actually very good if you can recognize this as you will create a diet that works for you and your body.

Be respectful to your body and always have a great relationship with food, especially when going long.
You can only maximize performance if you have a well-fueled AND healthy body.

Here are some of the foods that we enjoyed over the past two weekends of long training:

Fresh rustic farmer's bread, grilled cheese sandwich with mozzarella, sliced tomato and arugula. 

Tomato soup packed with sauteed veggies, beans and boiled potatoes (pretty much a bunch of leftovers added to homemade tomato soup)

Egg and veggie scramble - plenty of leftovers for two long workout recovery meals

Veggie and egg scramble with fresh rye bread and oranges

Yogurt w/ berries and oranges (this is an older picture but I eat at least a cup of Greek 0% plain yogurt every day)

Cottage cheese (2% Daisy brand) with a spoonful of fig preserves

Homemade grilled pizza made with Publix pizza dough (aka "salad" on bread)

Homemade crepes made by chef Karel (think thin pancakes with lots of surface area for topping)

Baked sweet potatoes with cinnamon and honey (served with 2% Daisy Cottage Cheese, not pictured)

Mashed cauliflower and sautéed onions and garlic, baked sweet potatoes, cooked tofu and a romaine and arugula salad with pecans, orange slices and avocado.

And in addition to all this delicious food, I still eat before ALL workouts and use sport nutrition during any workout over 75 minutes (or intense workout less than 75 minutes).

Don't destroy your body and health with excessive exercising and poorly planned eating.  

Just imagine what you can do with a well-fueled and healthy body......

Carrot Ginger Soup & Celery (in your) smoothie

Julia Child was fearless and creative in the kitchen. If there was one person I wish I had the opportunity to meet, passed away or alive, it would be Julia Child. I could not think of a cooler experience than being in the kitchen with Julia Child and then yumming over a meal with her.


She had this special gift of helping people feel comfortable in the kitchen. And no matter your cooking skills, she made cooking easy and fun no matter the recipe or food.

I have been challenging myself in the kitchen by making homemade soups. I sure do love Amy's Organic soups but my New Year resolution was challenging myself more with recipes. And since I am not one for resolutions, I started this challenge a few weeks before the New Year.

I found this recipe on the Whole Foods Market website and actually followed the entire recipe. I'm not giving up my creativeness in the kitchen as I am not one to follow a recipe or all the ingredients included but I gave this one a go and it came out great!

Don't be afraid in your kitchen. As Julia Child would agree, don't just eat, enjoy your cooking experience!

CARROT GINGER SOUP

• 4 cups low-sodium vegetable broth, divided
• 1 yellow onion, chopped
• 3 cloves garlic, finely chopped
• 2 teaspoons freshly grated ginger
• 1 pound carrots, coarsely chopped
• 1 medium Yukon Gold potato, peeled and cut into 1-inch chunks
• 1 teaspoon lemon juice

             Method: 

Heat 1/2 cup broth to a simmer in a medium saucepan over medium-high heat. Add onion and garlic and cook until tender, about 6 minutes, stirring occasionally. Stir in ginger, carrots, potato and remaining broth and heat to a boil. Reduce to a simmer, cover and cook 25 minutes or until vegetables are tender. In batches, carefully puree in a blender. Add water or broth if needed to thin to desired consistency. Reheat soup if necessary. Stir in lemon juice and garnish with chives.

               Nutritional Info: 

Per Serving:130 calories (5 from fat), 0g total fat, 0g saturated fat, 0mg cholesterol, 220mg sodium,28g carbohydrate (5g dietary fiber, 9g sugar), 3g protein

And speaking of being creative.... smoothie-making has no limits! 

It may not be your first choice for a smoothie ingredient but let me tell you how much nutrition you add to your smoothie by adding a stalk or two (chopped) to your smoothie.

You may think it's a "diet" food and has no flavor but celery is perfect for a body in motion.

It adds fiber, potassium, natural sugars and sodium, vitamin A and Calcium and it also acts as a natural anti-inflammatory!

It does not have a strong taste in your smoothie but certainly if you aren't use to this ingredient in your smoothie, you may taste it at first. But, once you learn to appreciate it's powerhouse of nutrients, you will never leave it out of your next smoothie creation. 

Ironman fueling - happy tummy Trimrni creations

We are off to Madison, Wisconsin tomorrow!! 

The weather is looking GREAT for race day and our bodies are feeling healthy thanks to a lot of great, delicious, real food!

I thought I'd share a few yummy creations that we have enjoyed over the past 2 weeks. 

Don't forget to yum!

Chia crepes and egg and kale omelet

1 cup whole wheat flour
1/2 cup skim milk
2 tbsp chia seeds
1/8 tsp salt

Dash of cinnamon
3/4 - 1 cup water

1 egg

Olive oil

1. Mix ingredients in bowl for crepes until thin consistency. 

2. In a medium skillet on low heat, drizzle olive oil to lightly coat bottom of the pan. 

3. Pour crepes (around 1/3 cup) in middle of skillet and spread to make a large, thin pancake with back of spoon (you need to do this quickly and your pan can not be hot, it needs to be on the low setting. You may also use this batter for pancakes). 

4. Cook for 1-2 minutes until firm on edges, then flip and cook for 1 minute. 

Omelet
1 egg white + 1 whole egg
Kale
Cheese (Cabot Sharp cheddar)

1. Add eggs (scrambled) to small skillet and then add chopped kale.
2. Flip omelet to cook the other side. 

3. Remove from skillet and fold. Top with cheese. 

Berry Yummy snack!

Snacks on the go!
Peanuts, strawberries, banana

Tomato soup with basil, mushrooms and rice

Combine cooked rice/whole grains, sliced mushrooms, corn and garlic with 1 can tomato soup + 1/2 cup water in large pot. 

Cook for 15-20 minutes and top with basil. 

Mushroom and corn tomato soup

1 box low sodium tomato soup (I use Trader Joes brand)
1 package mushrooms

1 cup corn
Garlic, basil, pepper

Mashed cauliflower and egg veggie hash

Mash 1 head steamed cauliflower and combine with 1 cooked potato (with skin). Season with parsley, a little salt/pepper

Stir fry: eggs, veggies to your liking. Saute veggies with a little olive oil and then scramble eggs with veggies. 

Mellow Mushroom - create your own salad

Out to eat in Jax with friends (Karel did RETUL fits at Open Road Bicycles last Mon - Wed)

Bed of greens
Tempeh
Artichoke
Sundried tomatoes
Cheese
Dressing on the side

Cauliflower "rice" 

Marinated Tofu Steaks

Raspberry pistachio salad

Raspberries

Cabbot sharp cheddar

Pistachios
Shredded carrots
Green pepper

Mix greens

Kale and tempeh stir fry

Cabbot cheese

Sauteed kale, mushrooms and tempeh (in olive oil)

Rainbow salad

Mixed greens

Tomatoes
Apples
Kiwi
Dried blueberries and cranberries
Broccoli
Carrots

Tofu salad

1 package tofu (grilled on skillet)
Sliced celery, tomatoes, leeks
Parsley
Salt/pepper to taste

A few spoonfuls Greek yogurt (Fage 0% plain) to taste
1-2 tbsp mayo
1 tbsp spicy mustard

Tuna salad

2 cans tuna (packed in water) - drained
Sliced celery, tomatoes, leeks
Parsley
Salt/pepper to taste

A few spoonfuls Greek yogurt (Fage 0% plain) to taste
1-2 tbsp mayo
1 tbsp spicy mustard

French Toast Pizza and veggie-packed soup

Veggie Packed Soup

(serves 2)

1 can of your favorite soup (or dried soup package)
1 cup noodles or whole grain of your choice
1/2 cup each (canned, rinsed and drained - chickpeas, black beans, white beans)
Chopped cauliflower
Sliced leeks
Water
Parlsey
Cracked pepper

1. In large pot, combine 1 can soup + 1 can water.
2. Turn to medium heat and add noodles, beans, cauliflower and leeks. 

3. Cook for 15-20 minutes or until all ingredients are soft and evenly cooked. 

4. Stir in parsley and pepper to your taste.
Enjoy!

French Toast Pizza
Serves 1
(two of my favorites combined into one!)

2 slices favorite bread (we love rye and sourdough)
2 eggs (1 whole and 1 egg white)
Marinara or tomato sauce
Shredded cheese
Fresh basil

Olive oil

1. Scramble eggs together in shallow bowl.
2. In a large skillet, drizzle a little olive oil (about 1/2 - 1 tbsp) and turn to medium heat. 

3. Soak bread on both sides in egg mixture. 

4. Cook each slice of bread in skillet for around 2-3 minute or until firm and the flip to cook the other side for 1-2 minutes. 

5. Remove bread from pan (you can then scramble any extra eggs) and place on your plate.  

6. Spread a spoonful or two of sauce on your french toast and add a little cheese and top with fresh basil.
7. Cook in microwave for 20-30 seconds to melt the cheese.
Yum!

According to a recent study, researchers at Cornell University found that when people perceive exercise as fun, they are more likely to choose a healthy snack over a more indulging snack and end up eating less calories post workout. The study demonstrates that when people think of a workout as an obligation, a reward is desired afterward.

Do you find yourself working out to eat more than you eat to workout? Do you find that you want a reward (or something sweet) after a workout because you deserve it? 

Although athletes must make sure to fuel the body properly before, during and after workouts and there is certainly nothing wrong with indulging every now and then (athlete or not), be sure you are eating and training (working out) with good, healthy intentions. 

Is your exercise routine and food choices making you feel good about your body or moving your body into a positive, healthy place?

You know that saying "you get out, what you put in."

Well, consider the energy you can (and should) spend on prioritizing and enjoying a real food diet in order to fuel your active lifestyle. This dies also keeps you well so that when you do work out, you can not only enjoy the performance benefits of consistent, quality training but you can also enjoy the gift of good health. 

Happy Training! Don't forget to thank your body!

No excuses - home and back at it!

Well, that's a wrap from the Oakley Women ambassadors, Shawn Parkin and Sweat Pants media. Photos, how-to videos, product reviews, recipes and so much more all accomplished in two days. 

Thank you Oakley Women for another amazing experience to share my knowledge on nutrition and triathlons. There's nothing more motivating and inspiring than being around so many fitness enthusiastic, passionate, hard working and motivated women. 

With a few upcoming exciting months ahead for Trimarni Coaching and Nutrition, I was ready to get home on Wednesday (1/22) to get back to the normal routine. 

                                                         

4:45am West Coast wake-up call. 

4:00pm East Coast arrival

5:45-7:15pm swim practice with Karel at UNF
3700 yards
Main set:
8 x 150's on 2:45 (middle 50 fast)

8:30pm - reunite with my furry BFF and enjoy a warm bowl of soup with Karel. 

1 can tomato basil soup + 1 can water in large pot

Add 1/2 bag edamame (out of the pod)
1/2 package mushrooms (chopped and washed)
2 large handfuls kale

After cooking covered for ~20 minutes on low-med heat (stirring at 10 minutes to combine) pour your portion into your soup bowl and top with 1 tbsp nutritional yeast and a pinch of shredded cheese. 

YUM!

I missed my kitchen!!

This morning's workout:
1:30 trainer bike (new stem on bike - thanks Karel!) + 35 minute run (wearing my new pure flow Brooks running shoes)

Bike:
20 min warm-up + 5 sets of single leg drills (1 min each leg, then 1 minute both)
Main set:
1 min ON/OFF
2 min ON/OFF
3 min ON/OFF
5 min ON/OFF
4 min ON/OFF
On was Z4 low with 90+ rpm cadence
rest of the ride steady.

Treadmill run off the bike (our complex gym)
10 min warm-up
Main set:
5 x 3 min @ half ironman race pace w/ 30 sec rest (straddle treadmill)
5 min steady
walk cool down

Perfecting your morning eats around early AM workouts

We all know that breakfast is the most important meal of the day and can set you up for a successful (and controllable) day of eating with great mental focus, alertness and energy. 

One of the common struggles I come across with athletes/fitness enthusiasts is how to fuel in the morning with early morning workouts. 

Common concerns:

-Will I gain weight if I eat before my workout?
-I feel like I'm always snacking in the morning and never feel full?
-I have GI upset if I eat before my workout.
-I can't seem to recover from my workout.
-I do well until mid afternoon and then I can't stop eating!
-I'm always rushing to get my workout in in the morning and then get to work (take care of family).

Here are a few of my recommendations for timing your nutrition with your workouts for the early morning workouts (remember - tweak for your own individual needs and goals - log your lifestyle to reflect on what's working/not working):

-I recommend to have a breakfast meal after your workout if you are working out within 90 min of waking.

-I recommend a small snack (if tolerated) before your workout, around 20-60 min before. Water is recommended to help with digestion (8-12 ounces) and coffee/tea is fine as well.

-During your workout, if around 60-90 minutes, water should meet your fluid needs, electrolytes may be needed if you are working out vigorously. There's nothing wrong with 20-25g of carbohydrates if you feel it will help your workout.

-I recommend a small snack post workout, primarily protein (ex. milk, yogurt, egg, protein powder) of around 10-15g before your "real meal".

By prioritizing your nutrition around your workout in the morning you may find that you are more satisfied throughout the morning until your lunch. I recommend to plan a mid afternoon snack. Typically, most people go more than 5 hours between lunch and dinner meals and thus, will benefit from a planned "mini meal" snack mid afternoon to help with overeating at dinner or late-night snacking/cravings. 

Here's a sample of my morning eats on Wednesday morning: 

-5:30am - Wake-up, walk Campy, drink Coffee and glass of water.

-5:50am - 4 ounce organic skim milk w/ 1/2 cup cheerios and 1 spoonful chia seeds (or my other staple pre workout snack is 1-2 WASA cracker w/ 2 tsp natural PB w/ 4 ounce milk for shorter workouts)

6:45am - 3000 yard swim (1000 warm-up. MS: 6 x 300's. Odd swim Desc. Even paddles/buoy recovery. Rest 45 sec in between. 200 cool down). Water during workout.

7:45-8:15am - strength training. Water during workout.

8:15am - 8:45am - get ready for work. 

8:45am - Driving to hospital - 4 ounce skim milk + 8 ounce water + 10g whey protein powder + 1 WASA cracker + smear of nut butter (prepared in morning)

9:30am - At hospital, working. Oatmeal creation which satisfied me until 12:45pm (lunch). I am not one to watch the clock so when I feel like my body is biologically hungry (whether 11:30am or 1pm) I eat. 

This may look like a lot of eating (not complaining :) but Karel and I both make fueling around our workouts (and during) a priority and then once that's checked off, it's time to focus on nourishing our body for immune system protection. We really emphasize making balanced meals and enjoying those meals.

Some of the other benefits of nutrient timing (that we experience and are common for the athletes I work with)
- We are not late night snackers
-We don't experience any type of uncontrollable cravings later in the day or in the evening
-We recover well post workouts
-We don't struggle with energy during workouts (or rapid fatigue)
-We don't experience GI upset during training/racing because of teaching the gut how to tolerate nutrition before/during workouts

FYI: This routine was not developed overnight. It took a lot of tweaking, reflecting, research and trial and error to find what works for me, my goals and my lifestyle. As an athlete and health conscious individual, my goal is to adapt to training and keep my immune system healthy as I live a busy life helping others. When I work with other athletes/fitness enthusiasts, I always focus on the "lifestyle" first and the individual goals. Also, I'm a real food enthusiast as you know but "sport nutrition" has its place. My body recovers best with whey protein and as a high biological protein, it offers more to my body and health than just 'recovery'. Also, for workouts over 90 minutes, I always have a sport drink with me providing at least 25g of carbs and during my IM prep I train with around 250-300 calories per hour during cycling and always run with some type of liquid fuel off the bike (as you may know, I only use fluids/gels with my IM training and racing - no solids). 

To reap the benefits of training and to keep myself healthy, I really enjoy seeing food for fuel and for health.

1/2 cup dy oats

Handful chopped strawberries and blackberries (local)

1 tbsp unsweet coconut shredded

1 tbsp ground flax

1 spoonful chopped almonds

1 tbsp raisins

Cinnamon

10g protein powder (the other half of the scoop of protein from the morning recovery)

Water 

(I typically measure my pre-training snacks to perfect it for race day as to what works/doesn't work but the rest of my meals I just eye ball portions. I provided measurements for you to help you create a good fueling template and then tweak with your individual needs)

This wasn't my lunch today but a delicious creation I made the other night and I thought you'd enjoy it.

1 can tomato basil soup

Additions: A few handfuls kale, 1/2 container firm tofu (cubed) and 1 small package mushrooms. Add 1 can water and your choice of starch or grain (I used basmati rice 1 cup cooked) and cook on low heat for 20 minutes in large pot, covered. 

Top with cheddar cheese and yum....