#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.

 

#FridayFuel – Avocado Chia Chocolate Mousse

Is it just me or has it been one heck of a week? Sooo…let’s talk dessert! Although dessert doesn’t always fit in to our training and racing goals, I’ll be the first to admit that there are many times when I’m craving something sweet & chocolatey. That’s why this super-easy Avocado Chia Chocolate Mousse is one of my favorites! And why it is featured on my Lighter profile.

How easy you ask?

  1. Place all ingredients in a food processor
  2. Process
  3. Pour into serving dishes & pop in the fridge
  4. Eat 🙂

You do want to let this mousse chill for a few hours before enjoying, so I normally prepare it in the morning so that it’s ready for my after-dinner treat. I separate it into 4 serving dishes and seal tight. That’s almost a whole week of desserts!

**the recipe on the Lighter profile is for a single serving, the recipe on my page creates 4 servings

Avocado Chia Chocolate Mousse

  • Servings: 4
  • Difficulty: easy
  • Print

When training volume is high and I need an extra dose of healthy fats this dessert/snack doubles to satisfy my sweet tooth.

Ingredients

  • 1 ripe avocado
  • 2 cups water
  • 2 Tbsp cocoa powder (or use raw cacao powder for an extra boost of nutrients)
  • ½ cup chia seeds
  • 4 Tbsp agave (or less if your taste allows – you can also use maple syrup)

Directions

  1. Combine all ingredients in a food processor or high power blender and process for 3-5 minutes, scraping down the sides as needed.
  2. Pour into a serving dish, cover and chill for a few hours.

 

 

 

#FridayFuel – Ultimate Blueberry Beet Recovery Shake

Beet Recovery Shake

Photo: Lighter

I’m going to start sharing some of my favorite meals on Fridays. So let’s kick it off with my favorite smoothie! The Ultimate Blueberry Beet Recovery Shake is my go-to after a long or exceptionally taxing workout, or even when I just feel like I need a fresh, clean, nutrient-dense meal that I can enjoy at home or on the go! Sometimes I like to switch up the protein flavor and the fruit – right now I’ve been mixing it up with chocolate Vega One Nutritional Shake and strawberries.

This is the perfect recipe to share on my first #FridayFuel post as this week was also the launch of my profile on Lighter’s new site! If you find yourself wondering how to plan  meals to fuel your everyday training, need quick & easy nutrient-dense options with simple instructions on how to shop and prepare them, or are simply looking for some fresh ideas – Lighter is a service you should check out.

The site is full of leading healthcare providers, professional athletes, chefs, super parents and badass world changers who share their recommendations with you. Lighter simplifies the process by providing easy-to-use shopping lists to get the ingredients you need for your weekly menu and step-by-step instructions on how to create the meals. What an awesome service!

You can find the recipe for my Ultimate Blueberry Beet Recovery Shake on the recipe page of my site, or on my Lighter profile page. Give it a try and tell me what you think! 🙂

 

Ultimate Blueberry Beet Recovery Shake

  • Servings: 1
  • Difficulty: easy
  • Print

This beautiful smoothie packs a ton of nutrition, antioxidants and anti-inflammatories into one glass.

Ingredients


1/4 cup Biotta beet juice
1/2 cup tart cherry juice
1/2 cup water
1 Tbsp apple cider vinegar
1 frozen banana
1/2 cup frozen blueberries (or strawberries, raspberries, etc.)
1 scoop Vega Protein & Greens vanilla or chocolate
1 large handful of Kale
1 Tbsp Chia seeds

Directions

  1. Wash the kale and use just the leaves.
  2. Blend all ingredients in a blender until creamy.

#whatveganathleteseat Part 2 – Foods I currently love

It’s been a long time since I’ve checked in with some of my favorite meals, snacks, and workout fuel. And since people are always asking me what I’m eating to fuel my body for training and racing – here are some of my favorites!

Prepared
Training for the 2016 season is ramping up which means quick and easy meals and snacks that taste good and have high nutritional value are key.

kale chickpeasKale & Chickpea Curry – when I hear curry, I’m sold! This recipe was inspired by an IG user (@raftingveggie) who was inspired by a recipe on VegWeb. So quick and easy to make, you can find my version here.

 

 

roasted veggies & tempeh_

Roasted Tempeh & Veggies – it doesn’t get much simpler than this. I chop up some veggies (pictured here: broccoli, brussels sprouts, delicata squash), a package of tempeh, toss all of it in a pie plate with some melted coconut oil, and bake for ~30 minutes at 350.
smashbowl

 

Southwestern Smashbowl – 1/2 cooked sweet potato, 1/2 can black beans, 1/2 avocado. I’ll throw it all in a bowl, and if I have some cashew sour cream on hand I’ll add some Tamerlaine Farm Rudy’s Hot Smoked Red sauce to make it spicy. Then I’ll mash it all together and enjoy!

 

Packaged
While I am not a fan of processed foods sometimes pre-packaged foods and snacks can make life a lot easier. The key is to find foods that have very few ingredients.

pumpkin seedsCB’s Nuts Organic Pumpkin Seeds – they taste like buttered popcorn. Enough said. There are 2 ingredients – pumpkin seeds and sea salt. Pumpkin seeds are a great source of iron.

 

 

 

 

 

lentil macaroniTolerant Organic Green Lentil Elbow Macaroni – Tolerant Foods has a full line of legume “pastas” and they are awesome! All with one ingredient. A great way to get a healthy dose of protein and fiber.

 

 

 

 

papusa

Tres Pupusas Black Bean & Sweet Corn – this is one of two vegan flavors they offer (the only one I can get locally – I need to get my hands on the Kale and Pinto Bean!) I pop these in the toaster oven for 10 minutes and enjoy them with a side of avocado and Tamerlaine Farm Casey’s Hot Super Green sauce.

 

 

Pre-Workout
dateStuffed Dates 
– If I have a bike workout in the morning I like to have a little more than my steadfast banana. I remove the pit of the date and fill it with almond butter. Then I sprinkle shredded coconut, cinnamon, and sea salt on top. They are super-filling, tasty, and also easy to eat on the bike 🙂

 

antsonalogAnts on a Log – what can I say? I cannot out-grow this treat. I have been enjoying this snack every day for at least a month now before my 2nd workout of the day. Celery stalks, almond butter, and raisins – BAM!

 

 

There’s your view into my kitchen to see what I am currently eating. Simple, nourishing meals and snacks that provide sustained energy for my training, and speed recovery. Since this is a taper week and I have a little extra time on my hands, I made one of my all-time favorites from The Post Punk Kitchen. Beet burgers! A little more work goes into making them but it is totally worth the effort!

beet burgers

Feel free to share your favorite vegan recipes that fuel your training with me – I always love to try new things! 🙂

 

Reasons Why I Love The Feed

feedlogo

If you are not familiar with The Feed, let me introduce you. The Feed is a web-based sports nutrition store supplying athletes with the best fuel (and snacks) on the market. You’re in great hands with The Feed knowing that the team is composed of athletes who have tried and tested everything they are offering to their customers. I have been a customer for over a year now and if you have yet to order from them let me share with you some of the reasons why I love this service.

  1. Ease of searching for products. The site is super user-friendly with an extensive menu on the left of the screen giving you many options to narrow your search. Type of product you’re looking for, when you would be using it (pre-workout, post-workout, during workout, etc.), brand, and of course my favorite – dietary choice. That’s right – I hop on to The Feed and click on vegan which takes me to all of the products made for me 🙂
    feed2
  2. Single servings for everyone! I’m a sample girl for sure. Sports nutrition can be pricey, and I’m sure we’ve all made the mistake at some time or another where we buy the latest and greatest product only to find that either we don’t like it or it doesn’t work for us. Most of the products you find on The Feed come in single serving size! It’s a great way to test before you commit to a new product. Or just to add some variety to your life.
  3. The box. Everyone loves the box. While I know that many people are tickled pink by the personalized message you receive inside every box, for an super-organized person like me there is even more to love.
    These are a few of my favorite things...

    These are a few of my favorite things…

    I will admit, the first thing I do when I open my box is read the message, but then I take stock of what’s inside and close it back up to be packed away. Beyond using The Feed to try new products, my main reason for shopping with them is to purchase everything I need for a race at once and have it all tidied up and safe inside its box ready for my race. I started this at Cayuga Trails 50 last year. It was my first 50 miler and I wanted to make sure I had plenty of nutrition and hydration for before, during, and after the race. I simply logged on to The Feed, clicked on all of the necessities (Skratch Labs hydration mixes and energy chews, Huma gels, Beet Elite shots, and Vega Sport Pre-Workout & Recovery Accelerator), reviewed everything in my shopping cart, and when the box arrived I was able to pack it in my bag for my trip. It was even more helpful for my trip to Switzerland. I was there for a whole week prior to the race and when you travel abroad you never know what you will and won’t find to meet your needs. I was able to purchase all of my pre, during, and post-race fuel along with plenty of healthy snacks to keep me well-fed throughout the week leading up to the race.

Those are my main reasons for using The Feed, but there are still plenty of other perks. They actually send you emails that you want, and not too frequently. If there is a new item they think you may want to check out, if they’re having a special, even tips on fueling from the pros. I always enjoy getting a code for a free water bottle. It’s the little things… There is a blog on the site that features some cool articles on nutrition and training. If you’re not sure where to start, they offer pre-made boxes (that you can specialize to some degree) for different sports or dietary needs, like the Vegan Nutrition Box 🙂 They even offer subscriptions. You can either build your own box to be delivered to you monthly so you have control over what’s in your box along with how much you’re spending, or go with one of their boxes. And there’s free shipping on all orders over $49!

So, now you know why I love The Feed and use their service for my training and racing needs. If you’re looking to try some new products or just want an easier way to order your favorite nutrition products I highly recommend it. And while you’re at it, feel free to use my referral link to get $5 off 🙂  https://thefeed.com/?raf=14308

Happy Training in 2016!