#FridayFuel – Coconut Lime Shake

Nothing says summer like the flavor combination of coconut & lime! Coconut water is high in the electrolyte potassium, so this shake is perfect before or after an intense workout in the heat. Or anytime you’re thirsty for something refreshing!

Coconut Lime Shake

  • Servings: 1
  • Difficulty: easy
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Ingredients

  • 1 cup coconut water
  • 1 cup frozen young coconut flesh
  • 1/2 tsp vanilla
  • 1/2 tsp agave
  • juice from 1/2 of a lime
  • 1 Tbsp coconut oil (optional)
  • Optional Toppings:
  • 1 Tbsp coconut oil
  • toasted coconut flakes
  • lime zest

Directions

  1. Place all ingredients into your blender and blend until smooth. The shake will be frothy and small chunks of coconut will remain – all the better!
  2. Top with toasted coconut flakes and lime zest if desired.

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#FridayFuel – Sweet Potato Toast

The new trend is sweet potato toast and wow – what a discovery! I love sweet potatoes, and I also love piling things on toast! Since I avoid breads when I’m in training cycles this is an awesome alternative and a great snack idea. 

No recipe needed – you simply slice a sweet potato into your desired thickness (the thinner the slice the easier to toast), place it in your toaster and toast on high. When it finishes you will likely need to toast it one more time. You want to see some browning on the slice and then you know it’s ready. When it comes to toppings you can go crazy! I started with some good ol’ standbys:

almond butter, dates, coconut & cinnamon

avacado mash, nutritional yeast & sea salt

chocolate peanut butter, raspberries & coconut


Up next will be cashew cream cheese, red onion, cucumber, capers and dill. Then maybe smashed black beans, guacamole and salsa. Sautéed kale, white beans and garlic. I could go on and on. Have fun creating your own sweet potato toast snacks and feel free to share them with me 🙂 

#FridayFuel – Raw Cinnamon Rolls

While visiting Santa Fe and dining at one of my favorite eateries, Rasa Juice Bar, I discovered these amazing raw cinnamon rolls that were not only delicious but also the perfect fuel before my long runs in the foothills and mountains.

I fell in love with these cinnamon rolls and made it a priority to re-create them on my own so that I could enjoy them anytime! Through a few trials I finally found the perfect mix. I hope you enjoy them as much as I do!

Raw Cinnamon Rolls

  • Servings: 8-10
  • Difficulty: moderate
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Ingredients

    Base
  • ½ cup almonds
  • ½ cup pecans
  • ½ cup flax meal
  • 3 Tbs agave
  • Filling
  • 7-8 pitted dates
  • 1 ½ Tbsp cinnamon
  • 1 Tbsp coconut oil
  • 4 Tbsp water
  • ½ tsp salt
  • Topping
  • 2 Tbsp almond butter
  • 1 ½ tsp coconut oil
  • 1 tsp vailla

Directions

  1. Remove pits from dates and soak in water while you prepare the base.
  2. Add almonds, pecans & flax meal to a processor and process until it becomes a fine crumble.
  3. Add agave and continue to process (you may need to scrape down the sides once or twice) until you have a moist dough-like consistency (it will still be crumbly).
  4. Place the mixture onto a sheet of wax paper, cover with another sheet of wax paper, and use a rolling pin to flatten into a 9×9 square or similar. Place the base into the fridge while you prepare the filling.
  5. Drain the dates and add them to the food processor with the remaining filling ingredients. Process for 3-5 minutes until a smooth paste is formed, stopping to scrape down sides if necessary.
  6. Remove the base layer from the fridge and remove the top layer of wax paper. Spread the date paste evenly onto the base, and then use the bottom layer of wax paper to gently roll the layers from end to end. Place the roll in the fridge to set for about an hour.
  7. Once set, remove the roll and cut into slices of desired width.
  8. To make the topping, mix almond butter, coconut oil and vanilla and microwave for about 30 seconds. Stir well until syrupy, and then drizzle onto cinnamon roll slices.
  9. Store rolls in the fridge.

#FridayFuel – Teff Muffins

You know what I love about muffins? They are perfect little (or sometimes not so little) single-serving, portable snacks that you can pack a lot of goodies into. This muffin recipe is just that – which is why I have been making them for years!

The supergrain teff! Photo: Huffington Post

The supergrain teff! Photo: Huffington Post

If you haven’t been introduced to teff it is time to check it out! Teff is an iron-packed grain from Africa that is gaining popularity and accessibility as it is said to be the grain of choice for elite Ethiopian athletes. In addition to the benefits of easily absorbed iron, it also boasts high amounts of protein, fiber, omega-3 fatty acids, and calcium. Since many females in endurance sports can struggle to maintain adequate iron levels (vegan or not), adding teff to your diet is a great way to boost tissue iron levels ladies!

Teff Muffins

  • Servings: 12
  • Difficulty: easy
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Nutrient dense muffins to be enjoyed at any time of day.

Ingredients

  • 2 cups teff flour
  • ½ cup tapioca flour
  • 2 tablespoons ground flax seeds
  • 2 teaspoons baking powder
  • ½ teaspoon baking soda
  • 1 teaspoon xanthan gum
  • ½ teaspoon sea salt
  • 1 teaspoon cinnamon
  • ½ teaspoon nutmeg
  • ¾ cup orange juice
  • ½ cup applesauce
  • ½ cup agave nectar or maple syrup
  • ⅓ cup melted virgin coconut oil
  • ½ cup chopped walnuts or pecans (optional – I add a few on top of the muffins)
  • ½ cup raisins
  • 1 cup grated carrots
  • 1 small tart apple, diced

Directions

1) Preheat oven to 350 degrees. Oil a 12-cup muffin pan. 2) In a medium sized mixing bowl, add the teff flour, tapioca flour, ground flax, baking powder, baking soda, xanthan gum, sea salt, cinnamon, and nutmeg. Whisk together well. 3) In another mixing bowl, whisk together the orange juice, applesauce, agave nectar, and oil. 4) Add the wet ingredients to the dry and whisk together. Then add the nuts, dried fruit, and grated carrots, and diced apples. Continue to mix with a large wooden spoon until all of the ingredients are combined. Be sure to not over mix the batter! 5) Spoon batter into oiled muffin cups and bake for about 25 to 30 minutes. 6) Cool muffins on a wire rack.

#FridayFuel – Coconut Quinoa and Sweet Potato Curry

curryspice

Jars of curry spice mix to save prep time

If you haven’t noticed I am a big fan of curries. I could eat curry every day. Easy to make, so much flavor, and so many benefits for athletes! I always preach that the best way to recover from a hard workout or race is with a nourishing curry. I cannot tell you the last time I’ve popped a NSAID – it’s been so many years. Why take a pill created in a lab when you can use natural spices to keep inflammation at bay?

As I enjoy curries so often, I find it convenient to mix up a few single-serving jars of my curry mix at a time. Although it doesn’t take that long to throw a mix of spices into a dish on the stove I find it quick and easy to simply open 1 jar and dump the entire contents in the pan when I am in a hurry to get dinner made!

Coconut Quinoa and Sweet Potato Curry is one of my favorite go-to curry dishes. After my evening workout I can throw the quinoa and chickpeas in a saucepan while I hop in the shower and prepare the rest afterwards.

Coconut Quinoa & Sweet Potato Curry

  • Servings: 4
  • Difficulty: easy
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Credit: VegWeb.com

Ingredients

  • 1 15-ounce can chickpeas with liquid
  • 1/2 cup dry quinoa
  • 1 medium-large sweet potato, cubed
  • 1/2 medium sweet onion, chopped
  • 2-3 cloves minced garlic
  • 2-3 Tbsp coconut oil
  • 1 15-ounce can lite coconut milk
  • 1 tsp coriander
  • 1 tsp cumin
  • 1 tsp turmeric
  • 3/4 tsp garlic powder
  • 1/2 tsp cayenne
  • 1/8 tsp cardamom
  • 1/8 tsp ginger

Directions

  1. Add chickpeas with liquid and quinoa to a small saucepan and bring to a boil. Cover and reduce heat – simmer for 15 minutes until liquid is absorbed.
  2. Use another saucepan with a steamer basket and bring water to a boil. Add sweet potatoes and steam for 5-10 minutes until tender.
  3. In a skillet, heat coconut oil over medium-high heat. Add onion and garlic and sauté until the onion is translucent.
  4. Add your spice mix, the chickpea quinoa mix, and sweet potatoes to the skillet and add coconut milk.
  5. Mix well and bring to a boil before covering and reducing the heat to low.
  6. Simmer 10-15 minutes, stirring occasionally, until the coconut milk reduces to a thick curry.

#FridayFuel – Avocado Chickpea Salad

A slight twist on your typical chickpea salad – I use ripe avocado in place of vegan mayonnaise as a healthy, creamy fat alternative. There are many ways to enjoy this dish – I like to load it into romaine lettuce wraps (and then add pickle slices on top for even more dill flavor!). I also enjoy it as a topper to a spinach salad. You can add it in a wrap or pita with other veggies and sprouts. Or simply eat it out of the bowl with a spoon 🙂

Avocado Chickpea Salad

  • Servings: 2-4
  • Difficulty: easy
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Ingredients

  • 1 can chickpeas
  • 1 stalk of celery, cut into large pieces
  • 1 medium carrot, cut into large pieces
  • 1 Tbsp onion
  • 1/2 of a ripe avocado
  • 1/4 tsp dried parsley
  • 1/2 tsp dried mustard
  • 1/4 – 1/2 tsp dried dill (I prefer lots of dill!)

Directions

  1. Rinse and drain chickpeas.
  2. Add celery, carrot and onion to a food processor and pulse a few times to roughly chop.
  3. Add the remainder of the ingredients and pulse a few more times, scraping down the sides as needed, until well-mixed but with some chunks remaining.

#FridayFuel – Killer Kale Salad

Kale salad is one of my favorites! It is my preferred meal base the night before a race. This recipe is taken from my favorite eatery here in New Paltz – Karma Road’s Kalecado. It’s super-easy to make a big batch of salad that can last for a few days.

Killer Kale Salad

  • Servings: 4-6
  • Difficulty: easy
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Ingredients

  • 1 bunch of kale
  • 1 ripe avocado
  • 3 large carrots – grated or shredded
  • ~ 1 cup salted cashews
  • ~ 1/2 cup dried cranberries

Directions

  1. Wash your kale, remove stems, and rip into bite-size pieces.
  2. Scoop out the insides of your avocado, roll up your sleeves, and massage the kale by mashing the avocado with your hands until it’s full incorporated.
  3. Add carrots, cashews, and cranberries – give it another good mix to incorporate all ingredients.
  4. Store in the fridge.