endurance fuel

Endurance Eats: Banana Oat "Cookies"

**This batch was made with the addition of peanut butter and peanuts to top!

 

   Looking for a healthy treat to satisfy a sweet tooth? or a good pre- workout fuel that isn't full of additives, sugar,  artificial sweeteners or preservatives? Try these simple and nutritious cookies made with just 4 ingredients: Bananas, oats, egg whites and cinnamon. They may be shaped like a cookie, but certainly are better for your body as they are filled with fiber, natural sugar from the bananas, protein from the egg whites and a blood stabilizing affects from the cinnamon.

Ingredients

  • 2-3 mashed bananas
  • 3 cups gluten free quick cook oats
  • 3 egg whites
  • 1 tbsp. cinnamon
  • 2 tbsp. melted coconut oil (optional)
  1. Preheat oven to 350.
  2. Mash bananas in a large boil, add in egg whites and mix well. Add in oats and cinnamon , and optional coconut oil for added fats.
  3. lightly grease a baking sheet and spoon out mixture into 1 1/2 inch rounds . Bake for 10-12 minutes.

These "cookies" are perfect for endurance athletes looking for something natural and healthy to fuel their next workout, as they are great to have as a quick energy source before, during and of course after!! You could also swap the bananas with sweet potato if you want to try something new , or if you don't love the taste of bananas. The options are endless. Try adding in any of the following combinations:

  • raisins + walnuts
  • chunky natural peanut butter, topped with peanuts and/or choc chips
  • mix in protein powder of choice into batter (id suggest a chocolate or plain)
  • mix in chocolate peanut butter powder and top with peanut
  • cranberries + pecans (or nut of choice)

 

 

 

Meatless Monday: Vegetarian- Veggie Packed Chili

  Fall certainly has hit the east coast, leaving me craving warm and hearty meals in the evenings when the cooler temperatures roll in. Today I decided to make a vegetable chili! Growing up my mom would always make a beef and bean packed chili with a side of corn bread and lots of cheddar cheese for topping. This was always a staple dish come winter months, and often one making you leave the table feeling 10 pounds heavier! My vegetarian veggie packed chili can also be boosted by adding lean ground turkey or chicken, however today I made this as a meatless Monday meal!

Ingredients

  • 1-2 tbsp. olive oil
  • 1 medium diced onion
  • 1 large carrot (or 1/2 cup) cut up into bite size pieces
  • 1/2 cup diced red and green bell peppers (any color variety is great!)
  • 1 medium organic sweet potato cut into small cubes
  • 2 cloves minced garlic
  • 1 cup crumbled cauliflower florets
  • 1 large 28oz can of diced or whole plum tomatoes (san marzano are great, can mash up the whole tomatoes if you buy that variety)
  • 1 can bean of choice, rinsed (I used no salt added Kidney beans)
  • 1/2 cup dried red lentils
  • 1 cup spinach cut up (about 2 large handfuls)
  • 1 fresh corn off the cob
  • 1 tsp chili powder
  • 1/2 tsp cumin
  • 1 tsp cayenne pepper
  • 1 tsp ground black pepper
  • Optional: Ground lean turkey or chicken

1. In large pot with lid, heat up the olive oil over medium- high heat. Add the onion, carrot and peppers for about 3-5 min. Then add in the sweet potato, cauliflower and garlic. Cook this down for about 5-10 min on medium heat with lid.

2. Once veggies have cooked down a bit, add the large can of tomatoes with its juice, can of  low sodium beans , dried lentils, corn , spinach and all the spices. Let this cook over medium heat with lid on until it starts bubbling. Then turn heat to low and let simmer for 1-2 hrs.

** IF you want to add the ground meat to this, add it in to the veggie mix BEFORE you get to step 2 (before added the tomatoes etc.). Let the meat cook til its 75% cooked through then add in the rest and let it cook entirely with everything else when it simmers.

I serve this with homemade corn bread as well as plain greek yogurt and (optional) cheddar cheese for topping!  Enjoy!

Healthy Spaghetti Squash and Homemade loaded veggie tomato sauce!

    Not going to lie, for years I grew up eating meatballs and spaghetti, chicken parm, baked ziti and lots of buttery garlic bread on the side...Italian food was always a staple in our house and a go to for most family get togethers as well.. Pretty sure meatballs and spaghetti was the requested birthday special for ALL of our birthdays! Well...those days are gone for me! and have certainly been healthified when I do make it. This recipe I created is one that has even my dad asking for it over the regular spaghetti meal! I typically serve this with baked balsamic + garlic chicken (as I made today),  turkey meatballs, or even a fillet of any white fish or just some steamed spinach which I actually prefer the best! You can add or omit any of the vegetables I have chosen, however , don't omit them all :) .

Spaghetti Squash + Loaded Veggie Sauce

Ingredients:

  • 1 large spaghetti squash cut width wise with all the seeds scooped out
  • 1 tbsp. olive oil (for sautéing onion and veggies)
  • 1/2 onion diced (about 1/2 cup)
  • 2 cloves garlic, crushed
  • 3-4 cups fresh tomatoes cut up (any variety works, I like Campari tomatoes)
  • 1 whole zucchini diced
  • 1/2 cup chopped asparagus
  • 1/2 cup chopped mushrooms (any variety)
  • 1-2 cups diced eggplant (optional)
  • 1-2 tbsp. balsamic vinegar (depending how much sauce you are making)
  • 1 tsp dried basil OR even better, 2 tsp fresh diced basil
  • 1/4 cup or 1 small can of organic no salt tomato paste (optional to thicken)

Options To Top:

  • Chicken Breasts (marinate in olive oil and balsamic vinegar with 2 crushed cloves of garlic
  • Turkey meatballs (ground turkey, minced onion, 1 egg beaten)
  • Fillet of fish
  • steamed spinach

1. Set oven to 350 degrees and put the cut spaghetti squash in right on top of the oven rack, cook until you can puncture with fork and its soft, about 40-45min.

2. for the sauce, in a large pot over medium high heat, add olive oil then the onion to soften. then add the garlic and ALL the other vegetables....let this all cook down for about 45 min. Keep it at high heat to start and then bring to a simmer and cover. Mash it as it cooks every 5-10 min so it all gets softened and breaks up. add in your balsamic and tomato paste once its all softened. cook down until it is the consistency you are looking for. 

Top with any of the above or simply enjoy as is!!