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Recipes

Aussie Bites

These powerful morsels are one of my favorite snacks! Store-bought they can be pretty expensive and usually have at least one ingredient that you wished they’d left out. Here’s a generalized recipe that you can mold around dietary restrictions.

  • 1 3/4 cups rolled oats
  • 1/3 cup agave nectar (or honey, or maple syrup)
  • 1 teaspoon salt
  • 1/4 cup raisins
  • 1/4 cup dried cherries
  • 1/4 cup unsalted sunflower seeds
  • 1/4 cup ground flaxseed
  • 1/4 dried apricots
  • 1/4 cup cooked quinoa
  • 2 tablespoons chia seeds
  • 1/4 teaspoon baking soda
  • 1/4 cup melted butter
  • 1/4 cup warmed coconut oil
  • 1/2 teaspoon vanilla extract
  1. Preheat oven to 350 degrees. Lightly grease a 24-count mini muffin pan.
  2. Pour 1 cup of rolled oats into a food processor and process for about 1 minute until oats are pulverized into oat flour.
  3. Add in the remainng 3/4 cup of rolled oats, and the rest of those delicious ingredients. Pulse until thoroughly combined.
  4. Divide mixture among the prepared muffin tin. I usually end up only getting 22 filled.
  5. Bake in preheated oven for 12 minutes.

Note: You can use a regular size muffin pan to make aussie “bombs” (because they are so much bigger) but they tend to fall apart due to extra moisture. Using 1/4 cup of UNcooked quinoa will help.

ALSO – use whatever dried fruit you want!

There’s approximately 110 calories per bite.

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Recipes

Split Pea Soup

One of my favorites, and not just because it’s probably the easiest, but it does take a little extra planning. You need to soak the split peas overnight.

Ingredients

  • 2 cups dry split peas
  • 2 garlic cloves
  • 1 small onion
  • 2 teaspoons salt
  • About 5 cups of liquid (I use water)

Directions

Soak the peas in water overnight. You will probably need about 1 inch of water on top. In the morning, the peas will have expanded. Drain any extra water and put them in a slow-cooker. Add 5 cups of water or broth along with the salt. Dice, chop, or puree the garlic and onion and toss them in as well. Set your cooker to low for 6 hours.

Peas are a complete protein so if you’re vegetarian, this is a good choice. It’s a great post-run meal to have before bed.

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Recipes

Lentil Stew

I know, I know. This looks DISGUSTING! But it actually tastes pretty good, and it’s a vegetarian dinner full of complete protein lentils that you can spend 10 minutes on in the morning and have dinner ready before you even come home.

Ingredients

  • 5-6 cups water or vegetable broth
  • 3/4 cup dry green lentils
  • 3/4 cup dry red split lentils
  • 1 cup dry rice
  • 1 small onion, chopped
  • 1-2 garlic cloves, chopped
  • 3/4 teaspoon dried basil
  • 1/2 teaspoon oregano
  • 1/2 teaspoon thyme
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 1/2 cups shredded swiss cheese (optional…Parmesan tastes good with it, too)

Directions

Either spray the inside of a slow cooker with non-stick cooking spray or put a little oil in with the stew. Combine all ingredients except the cheese (if using). Cook on low for 6 hours. You might find you’ll need to add more liquid if you’re going to be out of the house for longer. Give it a quick stir before you devour.

Makes approximately 4 servings – depending on how hungry you are

 

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Recipes

Sweet Potato Salad

This dish is simple, but flavorful. It’s a great one to take for a potluck and can be used as a side dish or a main meal.

Ingredients

5 medium sweet potatoes, diced

1 medium red onion

1/2 cup olive oil, plus 2 tablespoons

1/2 teaspoon salt

1/4 teaspoon black pepper

2 garlic cloves

1/4 cup lime juice

1 cup fresh cilantro

2 cups cooked black beans

2 medium red bell peppers, diced

Directions

  1. Heat oven to 400 F. Spread out sweet potatoes and onion on a large baking sheet and drizzle with 2 tablespoons of olive oil. Sprinkle with salt and pepper. Roast, turning occasionally, until potatoes begin to brown on corners and are just tender, about 30 minutes. Remove from oven.
  2. Put olive oil, garlic, lime juice and cilantro into food processor. Blend until smooth.
  3. In a large bowl, combine sweet potatoes, dressing, black beans, and bell peppers. Serve warm.
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Recipes

Pumpkin Pie

What’s for breakfast? Pumpkin pie! Actually, second breakfast, post-run. This recipe is healthy and delicious, but not really a pre-workout sorta thing. I’m not going to sit here and list all the benefits of pumpkin, but besides that – think about it. You can have a good, whole-grain crust that may not taste as good as buttery, white flour dough, but still does the job. And the filling is super easy to cut out the crap and still taste like “real” pie. Add all these awesome ingredients, and you’ve got yourself a wholesome meal that tastes like desert.

THE CRUST

1 cup whole wheat flour

1/2 cup coconut flour

1/2 teaspoon salt

1/2 cup coconut oil

1/4 cup warm water

Combine all the ingredients in a bowl to form dough. You may have to warm the coconut oil first to make sure it mixes well. Transfer the dough ball to a 9-inch pie plate and press out evenly. The dough will not be sticky enough to roll out.

THE FILLING

1 large egg

1 tablespoon buckwheat flour (okay, it doesn’t have to be buckwheat…it can be any kind, I just like to use something different because it’s such a little amount you can’t taste it anyway)

1/4 cup plain, whole-milk, greek yogurt

1/2 cup brown rice syrup (or whatever other sweetener you want, i.e. honey, maple syrup, agave, mix and match)

1/2 teaspoon salt

1 16 oz. can of pure pumpkin

1/2 teaspoon cinnamon

1/2 teaspoon ginger

1/4 teaspoon nutmeg

Whisk all this goodness together in a bowl and pour into pie crust. Bake at 350 degrees F for 35-40 minutes.

Take note, that if you don’t eat the whole pie after it’s been cooled, when you take it out of the fridge the next day, the crust will make it harder to cut (cold coconut oil). Also, another option I’ve done with this recipe is to make parfaits. Bake the crust by itself and crumble to pieces, dice up some green apples and bake on a cookie sheet, bake the filling by itself, and viola! Layer away. If you must use whip cream, make sure you whip it yourself. None of that canned crap.

 

 

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Recipes

Chocolate Covered Power Balls

These fueling bombs are my “go to” after a hard strength workout or in the middle of a busy workday. They are super easy to make and lunch tote friendly. I prefer using Vega Sport (in chocolate, duh) protein powder in them because of the beneficial nutrients (listed below), but you can use whatever protein powder you want. Or, you can add an extra ½ cup of each almond meal and flaxseed meal and forego the protein powder altogether – you do you. The nutrition numbers listed below, using my recipe, are for each ball:

Carbohydrates: 5 grams          Protein: 5.5 grams          Fat: 11 grams          Calories: 140(ish)

The good stuff:

½ cup almond meal – biotin, vitamin E, manganese

1 cup Vega Sport protein powder – turmeric, tart cherry, probiotics, glutamine

½ cup flaxseed meal – Omega-3s and fiber

½ cup shredded coconut – immunity booster

¼ teaspoon salt – don’t forget this

1 teaspoon vanilla – or almond or whatever

1 tablespoon honey – “liquid gold” (but that’s another topic) vitamin B6, niacin, thiamine

½ cup peanut butter – more protein, and magnesium and potassium

1/3 cup coconut oil – makes all your hopes and dreams come true! But also aids digestion and improves bone health

1 8 oz. box unsweetened baking chocolate (melted, to dip) – more than half of the saturated fat in cocoa butter is stearic acid, which aids in muscle repair and growth

 

Combine all ingredients (except chocolate) and roll into balls. Freeze for 15 minutes. Melt chocolate and dip frozen balls to cover. Put back in freezer for 15 more minutes, then store in the fridge.

Makes approximately 24 balls

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