 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! Ingredients: 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 pepper sherry vinegar or red wine vinegar to taste 8 oz feta cheese olive oil, for garnish Instructions 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. Lemon Vinaigrette Ingredients juice and peel of one large lemon 1/4 tsp paprika pinch cayenne 1 clove garlic, minced 1/4 tsp salt 6-8 tbsp virgin olive oil Instructions 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 tartness. (This recipe is from the fabulous vegetarian restaurant in San Francisco called Greens.) Steelhead Coaching is based in Portland, OR.
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 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 Directions: Step 1 Mix quinoa, eggs, yellow onion, parmesan cheese, garlic, and sea salt in a bowl. Add bread crumbs and stir. Form into 9 small patties. Step 2 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! Enjoy, Ramon 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! Vámonos, Ramon 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.
Directions:
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.  Check out this recipe for yummy eggplant sandwiches!
🍆👇 1. Turn your oven on broil - high 2. Cut the eggplant into slices about 1/4 inch thick 3. Assemble the eggplant onto a baking sheet and brush with olive oil, season with salt and fresh ground pepper to your liking 4. Move the oven rack to about 6 inches below the heat source. Cook the eggplant for about 6-10 minutes or until tender and toasted 5. Chop the fresh basil leaves 6. Brush the olive oil and balsamic vinegar onto the inside of both pieces of bread 🥖 7. Slice mozzarella 8. Once your eggplant and bread are done, assemble the sandwiches with cheese and basil and enjoy! 9. Optional step—if you want a toasted sandwich (like the ones in the picture), spread a light amount of butter on the outside of the bread before assembling the sandwiches, set a pan on medium heat, and cook until each side of the bread is golden and toasted (just like a grilled cheese!)  Check out this Vegan Butternut Mac & Cheese recipe from our friends The Athlete's Table and Chris Bagg Coaching
-Ingredients- •24oz butternut squash (bagged & precut) •1 medium onion (sliced) •1/2 cup roasted & salted cashews •5 cloves garlic (peeled) •4 sprigs fresh thyme •2 tsp salt •1/2 package Kite Hill Almond Cream Cheese •2 tsp onion powder •2 tsp garlic salt •1/2 tsp nutmeg •1 tsp smoked paprika •1-2 Cups unsweetened Almond Milk or Water •1tsp Honey (optional, To Taste) 🤠 -Instructions- 1. In a large pot, combine the butternut squash, onion, thyme, garlic, salt, cashews and enough water to just cover the squash. Season water with 1 tsp salt. 2. Bring to a simmer and allow the squash and onions to cook until very tender. 3. Boil pasta as directed on the packaging. 4. When the squash has cooked through, remove the stems of thyme. 5. Using a slotted spoon, remove all the ingredients and add them into a high-powered blender. 6. Add 1 cup of water (or butternut cooking liquid), 1/2 package of the Kite Hill Almond Cream Cheese and the salt, pepper, nutmeg, smoked paprika, onion powder and garlic salt. 7. Blend until ultra smooth and creamy and season additionally as desired. Be ready to add more water as needed to bring the sauce to a "cheese sauce" consistency. 8. Season with additional salt, pepper or spices as desired. 9. Combine cooked pasta and desired amount of sauce. Serve and enjoy! 🤠 Check out more awesome recipes at www.theathletestable.com  Here’s a recipe from the Posse for a delicious salad!
👇🍠🥕🥦🥒🌶🍅🍆👇 Roasted Veggie Kale Salad Salad:
Roasted Veggies:
Topping:
⬇️ Dressing:
Peel the garlic cloves and throw it altogether. Enjoy! 🤠  This recipe comes to you courtesy of Remy Maguire (@remyrideson), nutrition consultant at BITW partner, Steelhead Coaching.
⬇️ Soup-er Simple! Chilly winter rides are best followed by homemade nutritious soups! Soups are the perfect way to thaw out and refuel your body quickly with loads of vitamins, minerals, and a balance of macro-nutrients. Instead of opening a can loaded with sodium and mushy vegetables, whip up your own version with whatever you've got on hand. No recipe required! Recipe: Sauté onion and garlic in olive oil. Add well-chopped veggies like peppers, cabbage, potato, squash, cauliflower. Add tender veggies like broccolini or spinach last. Ratios? 4 cups of veggies for 4-6 servings of soup. Add rotisserie chicken or cooked turkey sausage for a protein punch. Use low sodium boxed broth, covering your meat and veggies by about an inch. Bump up the fiber by adding grains, beans, or pastas (1/2-1 cup). Simmer for 10-20 minutes to help the flavors expand. Add a pop of flavor with pesto, chili paste, lime or spices like cumin, cayenne, cinnamon and paprika. Slurp and enjoy! 🥘🥄🍲🥄🍛🥄 For more information about Remy or any of the coaches at Steelhead, visit www.steeleadcoaching.com Here’s some good nutrition advice from Best in the West partner Steelhead PDX nutrition coach Remy Maguire with a quick tasty recipe to follow🤠
Should you switch up your nutrition plan for the winter? Probably. But how? Coach’s favorite answer: It depends! Now is the perfect time to reflect on last season and consider what changes you want to make to improve your nutrition for next year. Do you need to lean out and lose body fat? While your training load is down, keep carbohydrates lower too and fill up on less calorie-dense but super-nutritious fruits and veggies. 🥦🍎🍌🍠🌽🍆🥒 Want to gain some muscle to be more powerful? Be sure to fuel up after your strength sessions with a protein-rich meal or snack. 💪💪💪💪 Weary of sticking to a strict diet while in-season? Take a break over the holidays and enjoy your favorite treats! 🎂🍪🍫🥧🍾 For a protein-rich, energy-dense breakfast good for any season, try this recipe! You can reach Remy at remy@steelheadcoaching.com Grab-and-Go Yogurt Parfait. Ingredients 1/2 cup Greek yogurt drizzle of honey 1/4 cup frozen blueberries 1/2 cup oats or low-carb granola Handful of nuts Add chia seeds or hemp seeds for an even greater protein punch. Directions Mix this together the night before, grab it on your way to your workout or leave it in the car and eat it on the way home.  As endurance athletes, we burn a lot of calories. Living in the real world, we also don’t always have time to make elaborate meals and often need some quick nutritious calories on the go! These chocolate chip banana bread muffins are easy to make, quick, vegan, and packed full of good endurance fuel to replenish your energy after workouts. Check out this recipe:
Quick Banana Bread Chocolate Chip Muffins Ingredients: 4 medium-large ripe or over ripe bananas 1.5 cups whole wheat flour 1/2 cup coconut oil, melted 1/2 cup brown sugar 1 teaspoon vanilla extract 1/4 teaspoon cinnamon powder (optional) 2-3 pinches nutmeg powder (optional) 1.5 teaspoon baking powder 1/2 teaspoon baking soda 1 cup dark semisweet baking chocolate chips (optional) Directions: 1. Preheat oven to 355F 2. Mash bananas well (We find it’s easiest to do this with your hands) 3. Combine flour, baking soda, baking powder, cinnamon, and nutmeg in a medium bowl. 4. Combine melted coconut oil, brown sugar, and vanilla in a large bowl. 5. Combine the flour mixture into the coconut oil mixture, one half at a time. 6. Add the mashed bananas and chocolate chips. 7. Grease a muffin tin or a rectangular cake pan (we prefer muffins!) with canola or coconut oil. 8. Spoon the mixture into the muffin tin, or the baking pan. 9. Bake for 30-40 minutes, or until a toothpick inserted into the bread comes out clean. Enjoy!!!! |
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