These low sugar, high Omega-3 bars are perfect ride food, or just a post ride snack! No baking required! Thanks to Rogue Tri Performance for the recipe!
1.5 cups Dry Oats
1 cup Enjoy Life Perky’s Crunchy Flax (or grapenuts)
1/4 ground flax
1/4 cup mini semi sweet dark chocolate chips
1 cut dried cherries
1 cup nonfat dry milk
1/4 cup agave (or honey)
1/4 cup smooth peanut butter
1/2 cup Nutella
1/4 cup chia + 1/2 cup water - let sit to make a gel for a few minutes
Mix all ingredients & chill to set. Makes 20 bars. Cut 5 rows & 4 columns in 8x11 pan. Individually wrap and freeze.
Per bar: 159 calories, 7gm fat, 1gm sat fat, 22gm CHO, 5 gm protein, 3gm fiber, 46mg sodium, 716 mg omega - 3.
Rogue Tri Performance knows how to spice up breakfast. Yum!
This is one of my favorite breakfasts to have. I sometimes add hash browns or sliced potatoes with some sourdough toast to make it complete. It does take some time to make but if you pre-make the Hollandaise sauce and have everything else ready, you can cut the cooking time down.
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
**Hollandaise Sauce 5min
Easy Hollandaise Sauce Recipe
This recipe for easy blender hollandaise sauce is a quick and simple version of the classic hollandaise sauce recipe.
Prep Time 5 mins
Total Time 5 mins
Servings: 1 cup
I scream! You scream! We ALL scream for ice cream!!
Can you hear the jingle from the ice cream truck? Summertime is coming and that means its time for sweet and delicious frozen treats! But, of course, we athletes do like to keep things healthy - for the most part :-) So, here are three easy-peasy and totally delicious "ice-cream" recipes. All you need is a blender and a freezer!
Hazelnut Dark Chocolate
(approx. 12 ½-cup servings)
Peanut Butter and Honey
(approx. 8 ½-cup servings)
Avocado Toasted Coconut
(approx. 8 ½-cup servings)
Couple of notes:
You'll put ice cream mixture in small bread pans or muffin tins to freeze. Scoop out like regular ice cream -- or heck, dig your spoon right in!
If you can't do dairy: You can replace chocolate milk with chocolate unsweetened almond milk. And replace yogurt with regular unsweetened almond milk.
If you want to cut fat and calories: You can replace regular coconut milk with the same amount of low fat coconut milk or unsweetened almond milk. Lower fat options will end up less creamy and more icy.
It IS possible to eat real food while working out!
Try this homemade "gu" recipe inspired by Run Fast Eat Slow for your next long run/ride:
•1/2-3/4 c cooked sweet potato
•1/2 c dates, no pits
•2 T nut butter
•1 t chia seeds
•1/2 t cinnamon
•1/4 t sea salt
•Optional 1-2 T cocoa powder or 1/2 to 1 T fresh grated ginger
•Water as needed for desired consistency
Blend all in food processor and eat from a reusable pouch such as @rei Coghlan’s squeeze pack (6 oz).
On a long run, I take a few squeezes every 40-60 min, more frequently as I go longer, always sipping water as I eat.
You can freeze extra in the tubes and defrost in the fridge the night before you run.
Steelhead Coaching stole the show on this one!! We can't wait to try it out!
Do you eat the same way on days you train or workout super hard or long and days you rest and take it easy?
Sure, you want to always keep the quality of your diet primo but should you eat more or less depending on how active you are or focus on different foods?
Probably, yes. Make sure you give your body the fuel it needs to work hard and recover after tough sessions, this might mean more calories and more energy-dense carbohydrates. On rest and recovery days focus on filling up on nutrient rich foods like fruits and veggies and lean proteins to restore and get strong!
You may notice you feel EXTRA hungry on rest days. That's legit! Remember to hydrate as well as you would on training days. Feed your hunger but try not to over-do it with ALL the snacks. Eat well-rounded healthy meals and give your body what it needs to get ready for tomorrow. Here's a fave recovery day meal of mine from EatingWell magazine. NOTE to lazy cooks like me: I use Annie's "Green Goddess Dressing" instead of making my own.
Reach out with any questions on how to adjust your nutrition plan to your training plan :-)
Roasted Salmon with Smoky Chickpeas and Greens
Thanks to Steelhead Coaching for this awesome recipe! Be sure to check them out!
If you know me - you know how much I LOVE pizza. There's a tradition amongst my crew to gather the evening before events for what we call simply "pre-race pizza". Occasionally, this also becomes post-race pizza. And because I can't always wait for these special occasions I'm often whipping up these easy pita pies whenever I feel like it! No race needed. Super fast to prepare, perfect for quick lunches and they are darn good anytime! Try this...
Grab yourself some whole grain pitas, they come in various sizes so you can go small for snacks and bigger for main meals.
Decide what toppings you're in mood for today. Some of my favorite combos are...
Margarita: mozzerella cheese, sliced tomatoes, italian herbs and fresh basil.
Country style: thin sliced salami, roasted red peppers, feta and spinach
Fancy pants: sliced pears, blue cheese and bacon crumbles
Olive bar: sometimes I'll fill a tub of goodies from the olive bar at the grocery, sliced it all up, top with shredded cheese and call it YUM!
You can cook these in the oven at about 400 degrees for 6-8 minutes or use a toaster over or even a grill. Easy peasy! Give it a try and share your pita-pizza ideas!
From Remy Maguire, USA Triathlon and Precision Nutrition certified coach. Reach out to Remy for a free 15-minute nutrition planning consult or to learn more about her coaching services.
Thanks to Steelhead Coaching for this delicious recipe!
Ahhhh, Spring is here! It's time to get outside and play! It's also a great time to switch things up in the kitchen again. It's so easy to get into a rut (which we triathletes often call a routine:-) ) but our bodies need variety in what we eat. Try to vary your protein, fat and carb sources frequently. The change of season ushers in lots of fresh produce and it feels good to eat lighter and tangier foods like this incredible vegetarian lentil salad. Enjoy!
1 1/2 c small French lentils
1 med carrot, finely diced
1/2 sm onion, finely diced
1 bay leaf
1 clove garlic, finely chopped
1/2 tsp salt
2 med red bell peppers
Lemon vinaigrette (see below)
2 tsps mint, chopped
3 tbsp chopped mixed herbs: parsley, marjoram or cilantro, thyme
sherry vinegar or red wine vinegar to taste
8 oz feta cheese
olive oil, for garnish
Rinse lentils, cover generously w/ water, bring to boil w/ the carrot, onion, bay leaf, garlic and salt. Simmer about 20-25 min until tender, just a little firm and drain.
While lentils cooking, roast peppers over a flame until they are evenly charred, and put them in a covered bowl to steam for 10 min or so; then scrape off the charred skins with a knife. Do not rinse. Slit them open, remove veins and seeds, and cut into squares.
Prepare vinaigrette (see below) and fold into the warm lentils. Add mint, herbs, and most of the peppers. Season w/ freshly ground pepper and salt, if needed. Before serving, add vinegar to brighten the
flavors. Crumble feta and add to lentils. Garnish with remaining peppers and drizzle some olive oil over the surface.
juice and peel of one large lemon
1/4 tsp paprika
1 clove garlic, minced
1/4 tsp salt
6-8 tbsp virgin olive oil
Slice two wide strips of lemon peel into narrow slivers. Put 3 tbsp lemon juice in a bowl w/ peel, paprika, cayenne, garlic, and salt. Whisk in 6 tbsp of olive oil to taste. Adjust lemon or olive oil for
(This recipe is from the fabulous vegetarian restaurant in San Francisco called Greens.)
Steelhead Coaching is based in Portland, OR.
It’s quinoa time baby! If you have not tried out one of the past recipes, try this one out for a Friday night. It’ll make make enough for 6-8 quinoa burgers, so round up some of your training pals.
What you need:
2 1/2 cups cooked quinoa (at room temperature)
4 eggs, beaten
1 sweet yellow onion, chopped
1/3 cup freshly grated parmesan cheese
3 garlic cloves, chopped
1/2 teaspoon fine sea salt
1 cup whole-grain bread crumbs
1 teaspoon butter
Mix quinoa, eggs, yellow onion, parmesan cheese, garlic, and sea salt in a bowl. Add bread crumbs and stir. Form into 9 small patties.
Melt butter in a flat skillet over-medium high heat. Cook the patties in the hot butter until crispy, 8 to 10 minutes per side.
Finish off with toasted buns of your choice and add any toppings you’d like. That’s it!
Thank you Vámonos Coaching for this delicious recipe!!
Get your breakfast quinoa on with this week's Fuel Up Friday. It is less about the recipe and more about idea inspiring! Thank you for the tips Vámonos Coaching!!
This is more of a pro tip with quinoa in mind. This will have you prepping delicious and filling breakfasts in 5 minutes or less! Assuming you already have a cooked batch of plain quinoa stored in your refrigerator, it’ll just be a matter of heating up a serving of quinoa and topping up however you’d like! (((Quinoa is super simple to make. Think making rice:1 cup quinoa, 2 cups water, cook until water is absorbed)))
Possible topping combinations to try out:
-Almond milk, blueberries, sliced almonds, sliced banana, and honey
-Almond butter, banana, and cacao nibs
-Almond milk, sliced strawberries, and chia seeds
-Almond milk, blueberries, and peaches
Just heat up the quinoa, top up, and enjoy!
Getting into the swing of training and feeling hungry All.The.Time? Us too! Here's a great snack from Pure Endurance Coaching to provide some carbohydrates along with good protein and healthy fats to keep you full longer.
Combine all ingredients together in a bowl; form into balls using your hands. Arrange energy bites on a baking sheet and freeze until set, about 1 hour.
Thanks to our friends Jon Booth and Kristen Lipscomb of Pure Endurance Coaching @pure_endurance for this delicious, simple, nutritious, and quick recipe.