Category Archives: Recipes

Oct 24 0 comments
Recipes

raw dressing you will want to drink with a straw…

i started playing around with some of my usual ingredients the other night and stumbled upon my new favorite (versatile) dressing.

One of the main ingredients it nutritional yeast which is a good source of B vitamins and some nutritional yeasts are fortified with B12. It contains 18 amino acids and is a complete protein. And, get this: a whopping 8 grams of protein in one and a half tablespoons! It gives a cheesy, nutty flavor to the game. I also use raw tahini which is a nutritional powerhouse on its own. It’s easily digestible because its high alkaline mineral content neutralizes the acid end products of the protein. Because of its non-acid nature, tahini is an ideal protein source for people with weak digestive systems and is an excellent source of quick energy for active people and athletes.

Jam-packed with nutrients and flavor, this is one to try!

Doris’ Magic Dressing
Ingredients

* 1/4 cup nutritional yeast
* 1 1/2 T olive oil
* 1 T Agave (or 1 date)
* 1 T tamari
* 1-2 T water
* 1 T raw tahini
* 1 clove garlic

Instructions

Put all ingredients in blender (I use my Magic Bullet for all my dressings) and blend until smooth and creamy. Add more/less water for desired consistency.

I used this as a sauce on top of shredded beets, carrots, zucchini, and yellow squash on a bed of spinach and topped with some sprouts and green onion. yum! Then, the next night I used it as a traditional salad dressing on a big green salad. I see it working beautifully on kelp noodles with chopped (dehydrated if you have time!) broccoli for a more Asian flare or shredded cabbage or zucchini noodles or … the possibilities are endless :)

It’ll keep bottled in your fridge for about 4-5 days.

Full disclosure: i may or may not have been found in my kitchen drinking this from the blender cup…

Oct 13 0 comments
Recipes, Training

Preparation is the name of the game

I leave my house every morning mere minutes before my daily meetings, I wait until the garbage truck is pulling up to my house before I take my can to the street, I wait until my laundry baskets are overflowing and then I do 4 loads in a row. I’m a procrastinator by nature. I wait until the very last minute for a lot of things… but when it comes to preparing for a race, I’m meticulously ahead of the game.

Tonight I went ahead and started laying out my sports nutrition– not just for the race, but for leading up to the race, as well. This way I don’t have to think about anything. I can let my mind be at ease because everything will be laid out and organized and all I have to do is follow the protocol. Today, Friday, and Saturday I will take 2 endurolytes just to make sure I’m balanced. For this race, I’m adding something new to my regimen: Hammer Race Day Boost. My old coach said of all the fluff and products on the shelves that you have to weed through, there are a couple of gems that actually work. This being one of them. So, here it goes. 2 today, 4 tomorrow 6 on saturday. It’s supposed to be a 4 day dosage, but well, mine didn’t arrive on my doorstep til today, so 3 days it is.

I also got my swim, bike, and run nutrition all organized and separated. I found that using tin foil to wrap individual groupings of my pill capsules made the most sense, so I have 5 foil balls to go in the bento box on my bike and 3 which I put in a coin purse for the run. Each package consists of 1 Hammer Endurolyte, 1 Hammer Anti-Fatigue, and 1 Hammer Nutrition Endurance Amino. I’m bringing 3 Hammer Energy Gels with me on the bike and 3 for the run. I also have one gel, always Espresso flavored to help wake me up :) to eat just before the race, along with 1 foil packet of capsules.

it doesn’t happen often, so when it does i can’t help but smile. i love being prepared :)

Speaking of being prepared, my parents come in town tomorrow, so rather than scramble trying to think of what to make for dinner, I resurrected an old favorite recipe for dinner tonight that yields plenty of leftovers for tomorrow. In my farmer delivery box yesterday I got a beautiful large head of cauliflower and I knew exactly what I wanted to do with it…

Curried Cauliflower Cous Cous
Ingredients

• 1 large head cauliflower, rough chopped
• ½ red bell pepper, finely diced
• ½ green bell pepper, finely diced
• ½ c cherry tomatoes, finely diced
• 1 Green onion, chopped on the diagonal
• 1 T Curry powder (+/- to taste)
• 2 tablespoons Light Miso
• 2 teaspoons cold-pressed sesame oil
• Himalayan Pink Salt

Instructions

1. Using the Food Processor and S-blade, pulse cauliflower until it resembles a rice-like consistency. Stir in salt until combined.
2. Place mixture in a Nut Milk Bag
and squeeze out all liquid into a bowl, reserve for a soup. Put cous cous in large bowl.
3. Add chopped chopped veggies, curry powder, miso and oil and mix until combined.
4. Add salt and pepper to taste

**I also think celery would be a nice addition for some crunch, as would some fresh herbs– cilantro, parsley, and chives come to mind.

Oct 03 0 comments
Recipes

One (raw) dish, 3 ways.

we had a small group for raw tuesday this week, so mid-way through constructing her ravioli, kaz decided we had plenty and stopped there. With plenty of leftover ingredients to share, she was nice enough to leave some behind for me. There was a bowl of sliced beet rounds, a bowl of cashew cheese filling, and a bowl of “goat cheese” sauce. Determined not to let a drop go to waste, I ate it throughout the week, but made slightly different creations each time. just goes to show how versatile raw sauces/dips can be!

tuesday: beet ravioli

On wednesday, i made these again, as intended.

thursday: zucchini ravioli with basil


I simply sliced a half a zucchini on the mandolin set to the thinnest setting, place half the rounds on a plate, added a dollop of cheese in the center and topped with a second round. i had less zucchini than cheese, so towards the end, i started using 1 zucchini round and folded it in half. I combined chopped tomato and basil with some olive oil and drizzled it on top. I used a few of the beet slices and cut into matchsticks for a topping to my salad.

friday: creamy purple pasta


I simply took some of the cashew cheese, added some of juice left in the bowl from the beets, and mixed until creamy and saturated with color. then i spiralized a zucchini, added it to the bowl and mixed unitl combined. I added a bit of the ‘goat cheese’ on top and a garnish of basil.

talk about a gourmet meal that took all of about 45 seconds to prepare.

and they say raw food is hard.

Sep 27 0 comments
Food, Recipes, Training, raw tuesday

Raw Tuesday, autumn edition.

tonight’s menu consisted of dishes you might not necessarily pair flavor-wise, but somehow it all worked. it felt like a tribute meal to my favorite season: autumn.
Usually i have a good plan for what i’m gonna make for raw tuesday, but this weekend got away from me and i didn’t have a thing in mind when I got home from work. i had about an hour to get my house in shape for guests and think of what to make. after staring at my fridge for a while, one idea turned into two, which turned into three. i tend to get carried away ;)
So, i threw together a quick and easy raw Caesar Salad and topped it with some “rawmesan” cheese.

Gary tried a new recipe for raw chilli.

it was slightly warmed, fully of flavor and had a great texture. plus, it was topped with avocado, and everything is better with avocado.

Kaz made a raw beet ravioli with ‘goat cheese’.

it . was . scrumptious .
I think this was one of my favorite dishes Kaz had made. it was one of those “savor every bite” sort of deals. the filling was cashew based, the sauce referenced goat cheese flavors and the beets were so full of flavor. definitely a winner.

like i said earlier, i started with just making a simple salad, but i couldn’t stop there. I have a bunch of carrots in the fridge (read: a 25lb bag i’ve been trying to make a dent in.. by myself… i think i may start to turn orange soon), so i decided to put those to good use.
I started by concocting a carrot-cake cookie ball…

but i still wasn’t done… i decided to take the rest of the “dough” and take it one step further. I divided it in half, got out 2 spring form pans and pressed equal portions in both. i made sure they were flat and even and stuck them in the freezer to set. i whipped up a quick “cream cheese frosting” filling in my magic bullet blender and put it in the fridge for later. after dinner, i took the cake out of their molds, spread the frosting on one half and topped it with the second. For presentation, of course, i needed a garnish. Mint leaf + pumpkin pie spice. done.

not too shabby for a last minute meal!

Raw Carrot Cake Balls*
Ingredients

1 cup raw almonds (best if soaked and/or dehydrated first)
¼ cup walnuts
¼ cup pecans
3 Medjool dates, pitted
1 T raisins
1 teaspoon coconut oil
¼ cup raw dessicated coconut,
2 large carrots, shredded in food processor
1 tablespoon chia, ground
1 teaspoon cinnamon
1 teaspoon pumpkin pie spice
pinch of salt

Instructions

• Place all ingredients in a food processor and process until fully combined, but still retaining texture. Taste and adjust accordingly, you might want to add another date or two for more sweetness.
• Using a large spoon or cookie scooper, shape into balls.
• Optional: roll in cinnamon, coconut, or pumpkin pie spice (i did some of each for variety!)

* To make cake, press into springform pan rather than forming balls.

Oct 02 1 comments
Recipes

Protein Pancakes — Autumn Edition

So it’s no secret that I love to cook and I love to eat, but when it comes to eating during my peak training phase I’m very boring. I eat just about the exact same thing every single day. My weekday breakfast is oatmeal and eggwhites and on the weekends I’ve been chowing down on my yummy protein pancakes. While, I have yet to tire of them, fresh fruit is no longer in season and frozen stuff just doesn’t cut it. During my long ride this morning it was evident that the hot, humid florida summer is starting to fade and in its place are some welcomed cooler temperatures. Inspired by the changes, I dreamed up my breakfast, in between intervals, of course :)

Here’s my rendition of my usual pancakes infused up with some seasonal flavors.

Pumpkin Protein Pancakes
Ingredients

• 1/2 c Oats
• 2 egg whites
• 1/2 smashed banana
• 1/4 Canned Pumpkin (plain pumpkin, not sweetened)
• 1-2 tsp Pumpkin Pie spice
• 1/3 scoop Soy Protein Powder (Unflavored) *
• 1 tsp Glutamine Powder *
• Cinnamon, 1 tsp
• Dash of sea salt
• Squeeze of Agave (i prefer raw)
• 1 tsp Coconut Oil

Instructions

Heat coconut oil in small saucepan until fully melted and coats the pan. You want your pan very hot. Meanwhile, mix together all ingredients in medium bowl until you reach a dough-like consistency. Stir and pour mixture into hot pan. Wait until edges are browned and flip. Keep in mind the pancake will be thick and needs to be cooked enough before it is ready to be flipped.

* Optional, but I recommend them if this is your meal immediately following a long workout. Glutamine helps reduce muscle soreness and the added protein is also beneficial in recovery.

Add any toppings you like — fruit, nuts, etc. I topped mine with the second half of the banana (sliced) and a drizzle of sugar-free syrup. I also had half a peach on the side… and of course, a nice hot cup (ok, two) of coffee :)

Autumn is by far my favorite season of the year and it truly begins with my first taste of a pumpkin spice latte. I had my first PSL earlier in the week and that in conjunction with my breakfast (err, second breakfast) this morning (is it still morning at noon?), it’s only natural I say goodbye to summer and hello to fall.