Celebrating 30 years as a vegetarian

I recently celebrate my 30th anniversary as a vegetarian. Sometime around the age of 10 in the month of April, I told my parents that I didn't want to eat meat anymore. I am not sure what caused this decision but from a very early age, I've had a strong love for animals/creatures. My parents thought it would be a short phase but as the years went by, I never grew out of it. And despite many people in my life telling me that I would need to eat meat in order to participate in sports, I never let my decision to be a vegetarian impact my athletic lifestyle.

Over the past three decades, I've learned a lot from my own journey as a vegetarian. To celebrate my anniversary, I thought it would be fun to share some of my most commonly asked questions when people hear that I am a vegetarian. 

1. What kind of vegetarian are you? I am a lacto-ovo vegetarian. I consume eggs and dairy products as part of my vegetarian diet. Although I've had many times when I've considered becoming a vegan, I feel my lacto-ovo vegetarian diet works well for me as I can keep my body in good health with eggs/dairy, I have a lot of variety with my diet, I find it easy to eat when traveling (especially internationally) and I can still respect animals through my food-related decisions.
   
   
2. Where do you get your protein from? My protein sources include: tofu, tempeh, beans, lentils, whole grains, eggs, cottage cheese, milk, protein powder, yogurt, veggie burgers and edamame. The majority of my diet is made of real food sources.
   
   
3. Do you take any supplements? I take an Iron pill once a week to maintain my ferritin levels. I do not take any other supplements.
   
   
4. Do you get uncomfortable if someone else eats meat in front of you? No. Karel is not a vegetarian and he eats meat several times per week. I do not focus on what other people are eating as I stay attentive and present when I am eating. I do get very uncomfortable if someone talks about hunting or hurting animals. When this happens, I ask the person to please stop talking about this topic or I leave the conversation. I do not watch documentaries that involve hurting/killing animals and I have tremendous difficulty watching movies that involve hurting animals.
   
   
5. Do you tell other people to become vegetarians? No. As a vegetarian, I do not feel I am responsible for making the dietary choices for other people. As a dietitian, when someone asks for advice on how to become a vegetarian, I always ask "why" they want to stop eating meat.
   
   
6. Do you feel healthier as a vegetarian? When I became a vegetarian, I was not a healthy vegetarian. I didn't eat a lot of vegetables and I ate a lot of processed food. When I learned about "healthy" eating in college, I ate a lot of vegetables but my diet turned very low calorie because of so many food eliminations. In both scenarios, I was not a healthy vegetarian. I don't believe that 'not eating meat' necessarily makes you a healthier person. I believe every person should eat a plant-based diet but it's up to you where you want to get your protein from. It's rare for me to get sick. I've never had a broken bone or stress fracture. I do feel healthy. 
   
   
7. What's your best advice for becoming a vegetarian? I would avoid giving your diet a name as restriction often leads to binging. You do not have to start off as all or nothing when wanting to change your dietary patterns. First, address your reasons for making a dietary change. Secondly, figure out a few areas that you'd like to improve in your current diet. To maintain good health as a vegetarian (or in any restricted diet), you need to be great with meal planning, have variety in your diet and be proactive with your eating decisions. However, these strategies are important for any style of eating.
   
   
8. Do you find it difficult to eat out? Personally, I don't enjoy eating out. It's costly and time-consuming. However, this doesn't mean that I don't eat out. I prefer to order-out when we do "eat out." I look for places that have plant based sources of protein (ex. tofu/tempeh/veggie burger) and I like to try new foods (or food creations). I also know that if I eat a meal that doesn't include a plant protein, that nothing bad will happen to me (except I may not be satisfied after the meal). 
   
   
9. Do you find it difficult to be an endurance athlete as a vegetarian? Being an endurance athlete is hard no matter the style of eating you choose. I feel the strategies that I use to maintain a nutritious vegetarian diet - like planning ahead and knowing how to make a balanced meal - are important skills for all endurance athletes. Because I'm always thinking/planning ahead to ensure I meet my energy needs, I feel I do a great job nourishing and fueling my body to support my endurance training. Plus, as an endurance athlete, most sport nutrition guidelines do not include meat/fish so that makes it a bit easier to fuel my body appropriately during workouts.
   
   
10. Do you ever have a cheat day or a day when you just want to eat meat? No. I've never "cheated" as a vegetarian. I don't think of my eating choices as a diet because my primary reason for not eating fish/meat is for animal reasons. I don't crave meat or miss it. 

If you are looking to adopt a more plant-based style of eating, I encourage you to pursue your own definition of what plant-based means to you and how it can be good for the environment, good for animals, good for your lifestyle and good for your health.

If you are considering transitioning to a more plant-based diet, there's no need to immediately title your diet as 'vegan' or 'vegetarian' to take advantage of the many health, ethical and environmental benefits of a plant-based diet. When adopting a different style of eating, start with the mindset “less is best.” Make small changes by learning about nutritious plant-based substitutions for every animal food reduction. A slow gradual process is less extreme, it’s easier on your body and intuitively, it’s more gentle for your mind. And it's ok to try something and overtime, realize that it's not the right fit for you or need to figure out how to make it the right fit. With every new style of eating, there is a period of adaption and learning.

Starting a new style of eating (especially for health reasons) and restricting food groups or demonizing certain foods can lead to feelings of deprivation, guilt and shame - not to mention a risk for nutrient deficiencies or heightened cravings. Extremes and absolutes are never healthy. Strict and restrictive eating can run and ruin your life, health and emotional well-being. Often times, it can create disordered eating patterns. If you struggle with body image and are seeking a vegetarian/vegan diet in an effort to gain control over your eating or to change body composition, I encourage you to reach out to a sport dietitian with experience in plant-based eating and disordered eating.

To incorporate more plant-based nutrition habits into your diet, choose small changes that allow for a health-promoting and sustainable approach. Your eating choices belong to you. If you choose to reduce, minimize or avoid certain foods for ethical, medical, religious, health or personal reasons, your diet should remain simple, flexible, varied and nourishing. Your personalized style of eating is constantly evolving. Keep it practical, enjoyable and sustainable.

Should you go plant-based?

Question: 
There is a lot of talk right now about going Vegan and Plant Based - and how this can improve athletes performances. Obviously with the Game Changer Documentary being a big influence on this. As a sports dietitian and vegetarian, what are your thoughts about a plant based diet for athletes? If an athlete decides to go down this route, what are some of the biggest things they should be aware of in terms of macronutrients, in particular protein?

My response:
As a 27.5 year lacto-ovo vegetarian, you'd think that I may be a strong advocate of vegetarianism/veganism and would encourage everyone to rid the diet of animal protein.

When I was around the age of 10, I returned home from school and told my parents that I had become a vegetarian. I have always loved animals/creatures and this was my way of respecting the lives of animals. I can't exactly remember the root of this decision but every since that day, I have not consumed any type of meat or fish for the past (almost) 28 years. I've learned a lot over the past few decades of how to create a nourishing and energizing diet to keep me in good health while also supporting my extremely active, endurance training and racing lifestyle.

While a plant based lifestyle is a great way of living - wonderful for health, the environment and for animals - it's not necessary that you rid the diet of all types of animal protein just because you want to optimize health, improve performance or lose weight. As a sport dietitian, I've never told an athlete to change his/her diet to plant based to become healthier/fitter.

Whenever I consult with athletes who are considering a change in the diet (ex. plant based), I always ask "why?" This is not out of judgement, but to better understand the reasoning behind the diet. If you choose to be a vegetarian/vegan for animal/environmental, ethical or religious reasons that is very different than choosing to become a vegan because you want to lose weight or you want to improve your athletic performance.

If your dietary changes start to change immediately after watching a food-related documentary, we must remember that these documentaries tend to spark discussion and make you think. There can be great takeaways to foster a healthier style of eating/living, but they can also be very one-sided and present research in a way that can be very convincing, scary, and misleading. Unfortunately, in our society, many people have an all or nothing mindset about diets and documentaries often satisfy the need of presenting "facts" as all or nothing.

If you are considering a dietary change to a more plant-based diet, here are some of my tips:

1. Plant based can mean many different thing. The first place to start is figuring out the reason behind the nutrition change as that will help drive your nutrition choices (what you choose to and not to eat). 
2. Whenever you make a new dietary change, you never want to feel guilty, depleted or anxious when eating - it's always good to have some flexibility in the beginning with your eating changes. 
3. If you consider yourself someone who has an obsessive, addictive or all-or-nothing mentality - especially with food, training or body image - you may be at risk for developing an overly restrictive and extreme diet. It's not uncommon for this perfectionist mindset to become all-consuming, leading to disordered eating habits. Prior to making any dietary change, consult with a Board Certified Sport Dietitian to ensure that you make practical changes with your diet while maintaining a healthy relationship with food (and your body). It's not uncommon for plant-based diets to become overly restrictive and energy/nutrient deficient due to labeling food as good vs. off-limit. 
4. Never make extreme changes with your eating habits - especially if you find yourself avoiding foods out of peer-pressure or because it seems like everyone is doing it. Once again, you need to have a strong reason why you are changing as you are (hopefully) committing to a new forever style of eating - not a fad diet.
5. Eliminating certain foods certainly can make room for more nutritious options - benefiting your health. But if you don't educate yourself on the possible missing links in your diet, you may risk a nutrient deficiency, low energy availability or a health issue from a restrictive style of eating. 
6. It doesn't matter if your diet is for disease prevention, athletic performance and/or weight loss. It's more about what you are eating than what you aren't eating. Because you can't 100% prevent disease, change your body composition  or 100% improve athletic performance through diet alone, don't assume that eliminating certain foods will immediately change your health/performance/weight. 
7. Think about your diet as not so much about not eating meat but focusing on eating more plants. This is why it's good to refer to your diet as "plant-based". This will benefit you grately - no matter what type of diet you adhere to. Nature intended us to eat real food - fruit, vegetables, whole grains, potatoes, nuts, seeds, plant based fats, lentils, beans, rice, etc. By eating more plants, you not only bring more nutrients into your body but you help the environment, animals and our planet. 
8. If or when you choose to consume animal protein, don't be greedy or disrespectful. Enjoy, savor and appreciate your animal protein. Try to look for ways to support local companies/farmers. For example, if you do buy eggs, meat (if you choose), milk, etc. try to choose local options (nearby) or companies that use good farming and humane practices. Read about the company and their philosophy. Similar to when you buy produce, shop seasonally and look at the label and try to choose the most local option. 
9. If you are considering moving toward a more plant based diet, eating less of something can be just as healthy or healthier than eliminating all of something. By eating less dairy, eggs and meat and incorporating more plants and plant-based proteins (ex. lentils, beans, tofu, tempeh) into your diet, you'll already be on your way to improving your health, helping animals and protecting the environment.

Food for thought

• If a food does not agree with your body and it causes you health issues, that is great reason to avoid it. 
• If you enjoy a certain food and that food brings value to your health/life, that is a great reason not to avoid it.
• For every food restriction, it's important to find a nutritionally equivalent replacement (ex. if you don't drink milk, you need to find something to provide you with the calcium, protein and vitamin D that you have recently eliminated). 
• The more restrictions you put into your diet, the more difficult it can be to eat out, travel and socialize - while still meeting your energy, vitamin and mineral needs. Be kind to yourself. While you may have really good intentions to change your diet, you also need to consider quality of life and how you can successfully make your diet work for you so that it enhances your life - and doesn't control your life. 
• A dietary change should be viewed as a lifestyle change. Don't fall victim to a fad or quick fizes. Consider possible obstacles you may run into and how your life will need to change to maintain your new dietary changes to ensure that your health and performance is never compromised. 
• Whenever starting a new dietary approach, try to make your diet simple and easy to execute - this will ensure consistency and optimal health and fitness improvements. 
• A diet that doesn't have a name may just be the right diet for you. 

If you look at some of the healthiest people in the world (ex. body weight, mental health, longevity, disease prevention) who have food security (availability to food and access to it), they tend to adhere to the following type of diet:

• A diet rich in vegetables, fruits, nuts, seeds, beans, whole grains.
• Moderate amounts of dairy, poultry, seafood and eggs.
• Minimal processed foods.
• Red meat on occassion.

As you can see, this type of diet is built around plants. It's not extreme or overly restrictive, there are no hard-core rules and you won't feel like a failure (or bad person) if you eat something on occasion.  You do need to plan ahead, enjoy (or make time for) cooking and appreciate wholesome foods - three very important components of any healthy style of eating.

As for meat analogues (ex. Beyond Burger, veggie "meat", etc.), I like to see these foods more as a treat or out of convenience. Some people view "fake" meats as a replacement to meat - wanting to fulfill a void or have a similar texture/taste.There are many wonderful real food, plant-protein options that are not created in a factory - like tofu, tempeh, edamame, lentils, beans. They include real ingredients, that exist real in nature. While it's ok to occassionally include them in your diet, I don't feel these meat substitues should make up a large part of a plant based diet as they are heavily processed. So like any processed food, enjoy on occasion. Once again, plant based meals should emphasize plants - real food, made in nature.

When looking up information on vegetarianism, there can often be a hidden agenda or degree of bias with information. Be careful of blogs or websites that are not owned (or written) by Registered Dietitian (to oversee factual and practice nutrition advice). I suggest to start your research with professional organizations and consider looking into Blue Zones and Mediterrean diets for more inspiration on healthy living practices and recipes.

As a takeaway, healthy living, disease prevention, changing body composition and optimizing performance is not just about the food you eat - or choose not to eat - but how you live your life.

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! 

Blueberry Baked Oatmeal (Vegan)

When writing my book Essential Sports Nutrition, it was important that I included a variety of recipes that everyone could enjoy - regardless of dietary preferences/restrictions. I couldn't think of a more athlete-friendly recipe than one that included oats and blueberries. I prefer this baked oatmeal served warm, but it is also good at room temperature or chilled (I’ll leave that up to you!). This oatmeal keeps well in the refrigerator so it's great to make in advance - make sure you plan for leftovers. It's perfect for a pre-workout snack or as part of your breakfast meal.

Blueberry Baked Oatmeal 

Prep Time: 20 minutes
Cook Time: 40
Total Time: 60 minutes
Yield: 15 servings

INGREDIENTS

• 2/3 cup chopped pecans
• 2 cups old-fashioned oats
• 2 tsp ground cinnamon
• 1 teaspoon baking powder
• ½ tsp salt
• 1 3/4 cups almond milk
• ⅓ cup maple syrup
• 2 large flax eggs (2 tbsp flaxseed + 6 tbsp water)
• 3 tablespoons coconut oil (measured dry, then melted)
• 2 teaspoons vanilla extract
• 2 ½ cups blueberries (frozen or fresh)

INSTRUCTIONS

1. Make flax eggs by mixing two tablespoons ground flaxseed meal with six tablespoons water. Mix together and let it sit in the fridge for 15 minutes until thick.
2. Preheat the oven to 375 degrees. Grease a 9-inch square baking dish. 
3. In a medium bowl, combine nuts, oats, cinnamon, baking powder and salt. 
4. In a separate medium bowl, combine the milk, maple syrup, flax egg, coconut oil, and vanilla. Whisk until combined. 
5. On the bottom of the baking dish, spread 2 cups of the berries. Cover the fruit with the dry mixture, then pour the wet ingredients over the oats. Lightly shake the move the baking dish to fully soak the oats, then gently pat down. 
6. Spread the remaining berries on the top. 
7. Bake for 45 minutes, until the top is golden. 
8. Remove your baked oatmeal from the oven and let it cool for a few minutes. 

A few tips:

• Use gluten free oats to make this gluten free
• You can use cow or soy milk in place of almond milk for more protein. 
• You can use 2 large eggs in place of flax egg for more protein and fat
• You can omit the nuts to make it nut free. 
• If coconut oil solidifies when added to the wet ingredients, that’s ok. You can break up any large pieces with your hands.

More recipes like this in my book: Essential Sports Nutrition

Sport Nutrition Product Review - EVO1 vegan meal replacement

First Endurance
Salt Lake City, Utah
Firstendurance.com

About the Company from the website:

First Endurance was started in 2002 because endurance athletes weren’t getting the nutrition they deserved. Like you, the founders had struggled with bonking, cramping and having to ‘make deals with themselves’ to get across the finish line or even just to make it home. They saw their friends dealing with the same dilemmas and knew endurance nutrition could be better. The existing endurance nutrition companies didn’t offer products that met the needs of serious endurance athletes. These companies ignored the small, high-end group of dedicated athletes. They’d been working in the sports nutrition industry for a number of years and knew about the latest clinical research that was being done on endurance athletes utilizing new ingredients and technologies to dramatically improve endurance and performance. It was more expensive than what was currently available to endurance athletes, but it was a lot better. The idea was simple. They wanted to give serious endurance athletes access to formulas that are developed for one specific reason – to maximize endurance performance.

Product Reviewed:

• EVO1 All-In-One Superfood (Chocolate, Vanilla Creme) 

Other Products:

• Pre-race/During: EFS Liquid Shot; EFS Drink Mix; EFS Pro-Drink Mix 
• Recovery: Ultragen; EVO1 
• Daily: Multiv; Multiv-Pro; Optygen; OptygenHP; EVO1

Label Claims:

• Plant-Based 
• 100% Vegan 
• Allergen Free 
• No artificial flavors
• No colors
• No sweeteners 
• No added sugar

Nutrition Facts Examples: Chocolate (Gluten-Free)
Serving Size: One packet 

• Calories: 240 
• Total Fat: 6 g 
• Total Carb: 26 g 
• Fiber: 3 g 
• Sugars: 20 g 
• Protein 21 g 
• Calcium: 60 mg 
• Magnesium: 118 mg 
• Sodium: 210 mg 
• Potassium: 220 mg

Ingredients: Organic sugarcane, pea protein, organic brown rice protein, flax seed, medium chain triglycerides, fruit and vegetable blend (banana, apple, blueberry, carrot, spinach, broccoli, oats, amaranth, quinoa, buckwheat, chia, millet), cocoa powder (processed with alkali), silicon dioxide, inulin, sunflower lecithin, natural flavors, sea salt, monk fruit.

Our notes: 

• Gritty aftertaste - may mix better in a powerful blender
• Mixes well with water in a blender-bottle -  no clumps
• Comparable taste to other vegan protein powders
• Not ideal as a meal replacement (only 240 calories) but appropriate as a post-workout recovery drink
• Ideal drink for plant-based athletes or those who are unable to tolerate animal-based proteins like whey and casein. 

Let's talk (show) FOOD!!!

On Tuesday, we traveled up to Fort Wayne, Indiana to visit my 94-year old Grandpa Joe, my aunt, uncle and cousin and my brother and his wife (and their two babies). It was a lot of fun to be with family. Campy enjoyed his road trip and his Thanksgiving eats. My dad was certainly missed during this holiday but we had plenty of great stories to share about him.

Karel and I stayed active during our trip with 2 x 4000 yard swims at the YMCA. Karel ran once on Thursday and I ran on Wed evening (30 minutes) and then on Thursday (10-miles). Tues and Sat were off days from training due to travel. It was nice to change up the training environment but we are happy to be back in Greenville (and back outside on our bikes).

As for food - I enjoy a break from my normal eating routine. I find that traveling and the holidays provide such a great opportunity to be inspired by new food creations. I was yumming a lot over the past week and rather than writing out my delicious eating experiences, I'll let the pictures do the talking. Here are a few pictures from what I enjoyed (I didn't take pics of all of my meals/snacks):

A stop at the Old Amish Store in Berea, KY in route to IN. I had the most delicious 3-bean cumin sandwich with swiss cheese, tomato, onion and sweet peppers on sourdough bread. AHmazing!

After a long drive (12 hours due to traffic), we were delighted to have a home cooked meal ready for us when we arrived (thanks to my Uncle Denny). I yummed over a vegetable packed stew and a side of cornbread. 

Pre-swim on Wednesday morning I traded my normal pre-workout waffle snack for a bowl of oatmeal topped with banana slices, blueberries and walnuts. 

For lunch on Wednesday, roasted vegetables, cottage cheese topped with pumpkin seeds, a beautiful salad and leftover cornbread. 

My eating experience on Wednesday evening was incredible. My aunt took us all to a vegan/vegetarian restaurant called Loving Cafe. This was one of the coolest experiences of my life as a 25-year vegetarian as I could taste what everyone was eating as I could eat everything on the menu! Karel even enjoyed his meal so much that he wanted to return back to the restaurant the next day (sadly they were closed on Thanksgiving). 

Cabbage soup

Lentil and bean soup

Wraps

My meal - quinoa vegan cheese burger

Karel's meal - Orange sweet and sour


Eating wings with vegan ranch dressing! 

Thursday morning pre-run snack - raisin challah bread with PB and jam and a never-too-much cinnamon and a side of yogurt.

Afternoon Thursday snack - yogurt with chopped dates (topped with coconut - from the Amish store), almonds and blueberries. 

My entree for Thanksgiving. 

Thanksgiving spread


My Thanksgiving plate (dessert was locally made Rhubarb pie and vanilla bean ice cream)

Campy's plate - plus so many "accident" floor droppings. 

Leftovers on Friday evening (and more)

My entree on Friday - leftovers from Thursday plus cooked crumbled tempeh and cauliflower. 

Friday night eats


Post 3 hour workout (2.5 hour ride + 30 min run) - Homemade french toast on mini brioche bread.


A beautiful large salad to kick-start a new week. 

Vegan-friendly holiday dessert tips

Ooey Gooey Double Chocolate Teff Cookies (gluten and vegan free)

The holidays can be overwhelming, especially if you have dietary restrictions. For all my vegan or dairy/egg allergy friends/followers, there's a good chance that you will feel deprived of the many delicious desserts offered to you, filled with ingredients that you can't (or should not) eat. While your reasons may be for ethical, religious, moral or health, the holidays are for everyone, regardless of your dietary needs. Everyone deserves to yum!

In my recent issue of Food and Nutrition (Nov/Dec 2017) on pg. 23, there was a great article titled "Mastering Vegan Baking."

I wanted to share a few ingredient swaps from the article, to help you make eight traditional desserts, vegan friendly.

1. Whipped cream - Combine full-fat chilled coconut cream, powdered sugar and vanilla extract.
   
2. Tiramisu - Extra-firm tofu blended with raw cashews, sugar and lemon juice.
   
3. Flan - Extra-firm silken tofu paired with high-fat non-dairy milk (ex. coconut milk). Combine with agar flakes (a thickener made from red seaweed), sugar and vanilla extract.
   
4. Creme brulee - Silken tofu, full-fat coconut milk, sugar, vanilla extract and cornstarch. Sugar is key for the caramelized top. Ground turmeric can create a golden color in vegan creme brulee or flan.
   
5. Panna cotta - Full-fat coconut milk, vanilla extract, sugar and a thickener such as agar powder and tapoica flour.
   
6. Gelato or ice cream - High-fat non-dairy milk, such as coconut, combined with sugar and cornstarch.
   
7. Pie crust - Chilled vegan butter, shortening substitute or coconut oil combined with all-purpose flour, salt and ice water.
   
8. Tres leches - Plain unsweetened soy milk plus apple cider vinegar to create buttermilk. To make the soaking liquid, which creates the moist cake, combine vegan sweetened condensed milk and full-fat coconut milk. 

Other vegan-friendly food swap tips:

• Eggs
  -Powdered eggs (made with potato and tapoica starches)
  -Flax "egg" - 1 tbsp finely ground flaxseed + 3 tbsp water
  -Mashed banana (1/2 banana = ~1 egg)
  -Baking soda + vinegar (1 tsp baking soda + 1 tbsp white vinegar = 1 egg)
  -Aquafaba - the liquid from canned chickpeas and other legumes
  
• Milk and Dairy-Plant-based full-fat or lower-fat replacement
  -For buttermilk - 1 cup soy milk + 1 tbsp lemon juice or vinegar
  -For traditional sweetened condensed milk - coconut milk + white sugar + vanilla extract
  
• Butter
  -Vegan spread (palm oil or vegetable oil)
  -Coconut oil or avocado
  
• Honey
  -Maple syrup
  -Molasses
  -Agave nectar
  -Apple honey
  
• Chocolate
  -Cocoa powder
  -Frosting - bitter cocoa powder + vegan sweetener + powdered sugar + vegan-friendly butter, coconut oil or cashew cream. Add non-dairy milk and vanilla extract.
  
  

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. 

Explore Cuisine gluten-free pastas

Introducing Explore Cuisine:
A pasta for anyone.

For decades, pasta has ruled as the go-to comfort food for athletes. It’s quick, easy and a beloved source of carbs. However, pasta alternatives are slowly finding their way into the supermarkets and on the plates of many health conscious athletes.

Loaded with plant based protein, Explore Cuisine has taken a new delicious approach to traditional pasta. Integrating beans, peas, lentils, edamame and chickpeas into their line of products, Explore Cuisine has a pasta for everyone, without sacrificing taste, quality or nutritional value.

I found out about Explore Cuisine (formally called Explore Asia), as I received a bag of edamame pasta in my Ironman World Championship goodie swag bag (well more like two bags as Karel received a bag too). 

I was excited to try it out when we returned home from the big island.
I followed the directions and added in some veggies and sauce and violà - it tasted pretty good!

COOKING PREP
-Bring 8 ounce cups (2 liter) of water to boil. Add pasta.
-Reduce heat and simmer for 4-11 minutes (depending on the type of pasta).
-Strain.
-For a more al dente texture, rinse under cold water and then strain.

Recently, Ironman asked me if I wanted to write an article (with recipes) on the products and I couldn't turn down the delicious opportunity to get inside my kitchen and try new creations.

To help me out, Ironman sent me a box of products to use for my recipes.
Like all my Ironman articles, I received compensation to write the article expressing my thoughts and views but this time I was asked to feature Explore Cuisine products (which was really not all that hard - so yummy!).

AT A GLANCE
Explore Cuisine offers 5 different types of products: bean pastas, pulse (part of the legume family) pastas, rice noodles, rice pastas and soups. Each product is 100% Non-GMO, USDA Organic, Gluten-Free certified, low glycemic, kosher certified and vegan, high in protein and a good source of fiber and rich in iron and potassium.

Seriously – there is a pasta option for every athlete, no matter your dietary needs. Each product cooks similar to your usual pasta option – which means easy prep for the busy athlete in training.

In my next blog, I will share 3 absolutely amazing recipes - Karel, mom and neighbor tested...and Campy too!
 To get you started, visit your closest natural food store to pick up the following plant based pastas (if your store doesn't carry Explore Cuisine, you may be able to find another brand).
Organic black bean spaghetti
Organic Chickpea fusilli
Organic Red Lentil Penne

Here's a preview of one of my delicious recipes to get your mouth watering: 

 

The versatile egg salad

A salad: 

"A dish of various mixtures of raw or cooked vegetables, usually seasoned with oil, vinegar, or other dressing and sometimes accompanied by meat, fish, or other ingredients."

I realize that for some, the thought of eating only veggies for a meal is boring but for others, the thought of eating only veggies for a meal is satisfying.If you love veggies, you are probably smiling right now thinking of veggies whereas those who have yet to appreciate veggies, are cringing at the thought of eating those crunchy, tasteless food stuffs. 

Plants are Mother Earth's best sources of vitamins and minerals so consider them to be the most delicious way that you can take a multi-vitamin. 

What's not to love about a salad? The beauty of a salad is that YOU can create a meal that leaves you and your tummy happy. 

Essentially it is a plant-strong meal but you can dress it up however you want. 

As a 22-year lacto-ovo vegetarian, you'd think that I eat a lot of salads, soups and stir fry's since I don't eat meat (which is true) but why should salads be limited to only those who choose to not eat meat? 

Well, that's just silly! 

The only two things that differ from me and Karel when we eat are sometimes our protein choices are different and so are our portions. 

Both of us our plant strong athletes because we both need plants to be healthy and to perform well as endurance athletes. 

Here are a few delicious salad ideas using my versatile egg salad recipe (pictured above): 

(On the side of the salad are roasted yellow and purple potatoes. I cut into quarters, tossed in olive oil, salt, pepper and paprika and roasted in the oven at 425 degrees for 20-25 minutes or until golden brown on edges.  We LOVE potatoes.)

Basic Trimarni egg salad

6 hardboiled eggs (3 whites, 3 whole)
2 stalks celery - chopped
Small handful baby carrots - chopped
1/4-1/2 cup chopped onions
1/2 cup cooked corn
1/2 cup peas
1/2 cup chickpeas
1/2 cup chopped red peppers
1-3 spoonfuls 0% Greek yogurt
Salt, pepper, parsley- any other seasonings that you like

1. Mix together and refrigerate for 30 minutes before serving. 

For meat eaters: 
Keep (or omit) the eggs, add chicken or tuna fish

For vegans: 
Omit the eggs and add crumbled firm tofu and use veganaise instead of yogurt.
Optional, add cooked lentils and beans.

For non-veggie lovers: 
Omit the eggs and the yogurt and add 1/2 - 1 cup of your favorite store-bought salsa for a veggie-packed salsa to serve with chips or on a baked potato. Add a little spicy mustard, hot sauce or horseradish for an extra kick.
(Veggie lovers can still enjoy this delicious salsa idea)

There are so many variations of this egg salad. Start with the eggs (or tofu) and finish with the Greek yogurt, veganaise or olive oil based mayo and have so much fun creating your own delicious salad!

Happy Eating!

Homemade energy balls (from Oakley Women/SHAPE event)

As promised, my delicious, yummy energy "ball" recipe. Originally I had made bars but the Oakley Women catering company re-created my bar creation into balls for easier packaging and consuming. Same ingredients, same great taste! Enjoy!

                                                

                                       

For the VIP Oakley Women Fitness Progression Session.attendees at Denver and Dallas, you will get an opportunity to try my delicious balls (with recipe card and healthy living tips) in May and I can't wait to meet you!


                                               
Any questions or concerns about the recipe (or substitutions or modifications) just send me an email or comment. Thanks!

                                                        Trimarni raw energy balls

                                     

Ingredients:
1/3 cup each of pecans, almonds, cashews, walnuts (non salted)
1/3 cup pumpkin seeds and sunflower seeds
1/3 cup (or 10 apricots - dried)
10 dates (pitted, whole)
1/2 tsp ginger (powder) and 1/2 tsp cloves (powder)
1 tsp cinnamon
1 tbsp ground flax seed
1 tsp espresso coffee (finely ground - or any strong coffee)
1 tbsp dried coconut shavings (unsweetened)

25 prunes (whole)
1 cup rice krispies (I used gluten free rice krispies)

1) In ninja food processor I blended pecans, almonds, cashews and walnuts for 10 quick pulses until almost ground (a few little thicker pieces)
2) In large bowl I placed ground nuts and added whole (not blended or ground) pumpkin seeds and sunflower seeds.
3) In ninja I blended dates, apricots and spices down to coconut until finely ground. I combined in large bowel with other ingredients.

4) In Ninja, I blended 6-7 prunes at a time until mushy and added to bowl. I did this 2-3 times until they were all mushy in bowl to help with sticking of the other ingredients.

5) I added rice krispies to bowl and combined with my hands (sprayed with a little non stick spray) to combine until sticky - this gets very sticky! Be sure hands are clean or wear gloves.
6) on a non stick cookie sheet (sprayed with a little non stick spray), I pressed bar ingredients into tray until I covered 13 x 10 on the tray (Almost the entire tray).
7) I placed in freezer for 30 min and then sliced with a plastic knife.

I made 30 servings (2inch x 2 inch squares) - you can roll into balls if that is easier (plan for 30 balls)

Each square/ball (serving) has the following nutrition facts:
83 calories
5g fat
9g carbs
1.4g fiber
4.5g sugar
2g protein