I was inspired to make this yummy mix of veggies, sauce and high-powered quinoa as I was surfing the ‘net’ for no-oil salad dressings; one thing led to another and on this website I found a delicious no dairy, no tofu, no nuts recipe for a sauce that claimed to be cheesy; yum. The sauce was added to mix of quinoa and one or two veggies and baked in the oven, I tried it, and didn’t love the baking part, it kind of dried the sauce and quinoa out. So….

Here is my rendition of the one that inspired me- top individual servings with the sauce, change the sauce up a bit, add more veggies and don’t bake. While the quinoa is cooking you can chop, steam and make the sauce, dinner is ready in 30 minutes or less. This is perfect powered comfort food and great to refuel after a hard run or Elation Yoga class!

 Quinoa and Veggies with a Cheesy Sauce

Ingredients

• 2 cups vegetable broth
• 1 cup quinoa
• 2 cups sweet potato, butternut squash, or small delicata squash, cut into small pieces (take seeds out of squash, peel the butternut squash but you don’t have to peel the delicate squash)
• 2 big handfuls baby spinach, torn into smaller pieces
• ½ cup sun dried tomatoes, cut into strips. Add more if you love sun-dried tomatoes
• ½ cup or more black olives, sliced (omit if you don’t like olives)
• 1 cup parsley, finely chopped
• 1 red pepper, seeded and diced
• 1 medium carrot, shredded

Sauce:

• 1 orange pepper, cut into pieces
• 1/3 cup tahini
• 1/3 cup nutritional yeast
• juice of 1 big lemon
• 1 tsp garlic salt or 1 clove garlic
• 1 tbsp apple cidre vinegar
• ¼ cup water
• ½ tsp turmeric
• salt and pepper to taste

Directions

1. Bring 2 cups vegetable stock or water to a boil and add the quinoa, reduce to simmer, cover and cook for 18 minutes. Remove from heat
2. Meanwhile steam the squash or sweet potato until just tender, remove from heat and let cool slightly
3. Make sauce by blending all ingredients in a blender until smooth, depending on the strength of your blender you may have to add a bit of water
4. In a large bowl combine quinoa, steamed squash, and remaining ingredients, stir to combine. Taste and add salt and pepper to your liking
5. Serve the quinoa and top with sauce
6. Makes about 4 serving, depends how hungry you are.

Tonight, as the snow and wind are swirling outside, I’m craving something warm and nourishing, trouble is I’m tired and don’t feel much like cooking, and the fridge is looking a little bare! Luckily I live around the corner from Natural Food Pantry in Westboro, a fully stocked whole foods paradise, and in no time I was home with a few key ingredients for a simple soup.

This is my quickest soup yet – 10 minutes start to finish; it’s tasty, and of course full of nutrients, you guessed it, one of them is kale.

The kale is included in a product from Cookin Greens called Athlete’s Mix (a frozen mix of kale, spinach, chard, red pepper and white beans), and the ravioli is from Rising Moon Organics, I used the Spinach Florentine filled with a soy ricotta. Both products are frozen so are great staples to have on hand. The broth of the soup is both vegetable soup stock and miso paste, together the add a depth of flavour and loads of extra nutrients. I used Cold Mountain brand Mellow White Miso.

Kale and Ravioli Soup with Sweet Potato and Miso

• In a large soup pot bring 3 cups of organic vegetable soup broth to a boil, (Pacific Naturals is a great brand, I didn’t have any homemade)
• Add 1 package frozen Rising Moon  Spinach Florentine Ravioli
• 1/2 package Cookin’ Greens Athletes Mix
• 1 small organic sweet potato, peeled and diced small
• 1/2 onion diced small – a leftover lingering in the fridge
• 1 jalapeno pepper diced small (no seeds) – another lingering leftover
• Reduce heat and simmer for 8 minutes, remove from heat
• Stir in 1-2 tbsp balsamic vinegar, and 4 tbsp light colour miso paste. The miso gives the soup some depth of flavour so don’t leave it out
• Serve topped with whole grain organic croutons

Curl up in front of the fireplace and enjoy.

All week I have been enjoying fresh Ontario peaches in my smoothie – absolutely delicious!! Here is a super easy recipe that of course includes greens, green powder and a vegan protein powder (Shake and Go Smoothie Tropical) along with bananas (yum) and coconut water to keep me well hydrated

I’ve also been enjoying spinach in my smoothies, about 2 cups, spinach is sweet tasting and goes well with the banana and peaches. Coconut water is also nice and sweet, it comes in a tetra box and finally, is sold at the Super Store right across the street from my house. Coconut water is not coconut milk, the water is low in calories and high in electrolytes to keep muscles from cramping.  The green supplement I have been using lately is spirulina, a single-cell algae that I purchase in powder form at Natural Food Pantry on Richmond Rd. Here are some spirulina facts:  

• Spirulina is 65 to 71 percent complete protein, with all essential amino acids in perfect balance. In comparison, beef is only 22 percent protein.
• Spirulina has a photosynthetic conversion rate of 8 to 10 percent, compared to only 3 percent in such land-growing plants as soybeans.
• In addition, Spirulina is one of the few plant sources of vitamin B12, usually found only in animal tissues. A teaspoon of Spirulina supplies 21/2 times the Recommended Daily Allowance of vitamin B12 and contains over twice the amount of this vitamin found in an equivalent serving of liver.
• Spirulina also provides high concentrations of many other nutrients – amino acids, chelated minerals, pigmentations, rhamnose sugars (complex natural plant sugars), trace elements, enzymes – that are in an easily assimilable form.

This smoothie turns out bright green, but oh so sweet.  Ok get blending!

Energizing Peach Smoothie

• I banana, fresh or frozen (I like frozen the best) 
• 2 peaches (washed, sliced and stone removed)
• 2 cups baby spinach
• 1 1/2 tsp spirulina powder
• 1 tbsp Vega Shake and Go Smoothie Tropical Flavour (this makes your smoothie sweet as can be!)
• 1 cup coconut water or more if you want a thinner consistancy smoothie

Blend until smooth, drink slowly and enjoy!

We send out a huge thank you to our coaches, Sherry Carson our speed demon, Deb Ozarko helping everyone run faster, Maria Fulford guiding our Beginners, Monja DeLuca cracking the whip at the Runner’s Boot Camp and Jean-Pierre Morin & Jeanette Steffler leading our Saturday morning Run Club; Elation Centre is blessed to have so many talented and dedicated coaches – Thanks to all of you!

A reminder that our Summer Run Session starts with the Learn to Run Faster #1 class on Wednesday June 1 and the LTR Faster #2 class on Tuesday June 7 and our very popular Trail Class on Thursday June 9, the Run Club is training for the Army Run half-marathon, the training schedule will be posted soon. You can check out the run class page for more details and you can register here.     

Roasted Potato and Bean Salad with Basil and Walnuts

On Saturday we had a potluck with our Run Club to celebrate our last long run before the NCM weekend and Jenn made an amazing salad, perfect for pre or post-race fuel. The recipe comes from Food and Drink Magazine and was a huge hit. Jenn tells us the secret ingredient is the basil, lots of it, and to get fresh green beans.  I’m going to make a big bowl of this and eat away at it all weekend

Roasting potatoes instead of boiling them gives a new flavour spin to this classic summer salad. Toss the salad ingredients together just a few hours ahead of serving to preserve the vibrant green colour of the beans and basil vinaigrette. Use the freshest walnuts available – either California walnuts or ones in the shell.

Ingredients

• 3 lbs (1.5 kg) new red potatoes (about 16 to 20)
• 1/3 cup (75 mL) olive oil
• Salt and freshly ground pepper to taste
• 3/4 cup (175 mL) walnut pieces
• 1 1/2 lbs (750 g) green beans, trimmed and cut into 1 1/2-inch (4-cm) lengths
• 6 green onions sliced
• 1 cup (250 mL) packed fresh basil
• 1/3 cup (75 mL) walnut or olive oil
• 1/4 cup (50 mL) white wine vinegar
• 2 cloves garlic, coarsely chopped

Directions:

1. Preheat oven to 400°F (200°C).
2. Scrub potatoes (do not peel) and cut each into 6 to 8 wedges. Place on a large heavy baking sheet. Drizzle with half of the olive oil; season with salt and pepper. Roast in oven, stirring occasionally, for 30 to 35 minutes or until tender. Let cool. Place in a large serving bowl.
3. Meanwhile, place walnuts on a baking sheet and toast in oven for 5 to 7 minutes or until fragrant. Set aside.
4. Cook beans in a large saucepan of boiling salted water for 3 to 5 minutes or until just crisp-tender. Drain and rinse under cold water to chill. Drain well and wrap in a clean dry kitchen towel to absorb moisture. Add to potatoes along with onions.
5. Purée basil, remaining olive oil, walnut oil, vinegar and garlic in a food processor until smooth. Transfer to a bowl and season with salt and pepper. Pour over potato mixture and toss to coat well. Sprinkle with walnuts.

This smoothie will power you up, keep you full and refuel tired muscles after a workout.

I will be on Rogers Daytime today at 11:30am, cooking up my Power-Up version of Oatmeal. Along with the perfect ratio of carbohydrates and protein to keep your muscles and brain fuelled for hours, I also add nuts, seeds, dried fruit and anti-inflammatory spices, making this the perfect food not only for breakfast, but any time of the day and it’s an excellent recovery food for athletes after a hard workout! Enjoy.

Note 1: I don’t like my oatmeal ‘soupy’, so this is a pretty thick, ‘stick to your ribs’ recipe - simply add more liquid and less oats for a thinner consistency.  

Note 2: all of the ingredients are readily available at health food stores and well-stocked grocery stores. In Westboro I purchased everything at Natural Food Pantry and the hemp milk at the Superstore   

 Donna’s Powered-Up Oatmeal

Ingredients:  

• 1 cup hemp milk (complete protein source to rebuild tired muscles)
• 1/2 cup large flake oatmeal (good whole-food carbohydrates)
• 1/4-1/3 cup quinoa flakes (added protein)
• 1/4 cup raisins (glucose to refuel muscles)
• 1/4 cup pumpkin seeds or sunflower seeds (trace minerals helps protect muscle cells from oxidative damage)
• 1/4 cup walnuts (Omega 3 Fat to decrease inflammation)
• 1/2 tsp turmeric (anti-inflammatory and anti-cramping after running)
• 1/2 to 3/4 cup fresh blueberries (anti-oxidant, rebuilds muscles after the stress of hills)
• dash of cinnamon (anti-inflammatory)
• 1 tbsp or more of maple syrup (because it tastes so good!)

Directions

In a small pot bring hemp milk to a boil – immediately reduce heat to simmer and add all ingredients except blueberries and maple syrup. Simmer for 10 minutes stirring occasionally. Remove from heat and add berries and syrup. Enjoy!

Our cooking theme will be “Veganize Your Brunch”. This is a great chance to join us and learn more about how simple and wonderful vegan cooking can be. Below I included the ‘Cheese’cake recipe we will be whipping up, and Deb has the omelet and french toast recipe on her Blog-Site.

Hope to see you at the Expo!

Tofu Chocolate “Cheese”cake

Ingredients

• 450 g soft or silken tofu (tubs usually come in 150 g or 300 g packages)
• 1/2 cup agave syrup
• 1 cup dairy-free chocolate chips (President’s Choice Decadent are dairy-free)
• dash of sea salt

Directions

1. Preheat over to 350 degrees
2. Melt the chocolate chips on low heat in a saucepan and then pour the chocolate and the other ingredients into a blender. Blend together until very smooth (at least one minute)
3. Pour into Keebler ready-made graham crust (found in all grocery stores)
4. Bake 40 minutes at 350 degrees and allow to cool before refrigerating. Refrigerate for 2 hours before serving.
5. Enjoy!

Easy to make when you’d rather run than cook, and easy to make on a busy weeknight. This curry can made ahead of time and it’s even better the next day. It’s Power-Packed with fiber, protein, carbohydrates, vitamins and anti-oxidants; and turmeric, garlic and ginger help fight inflammation and enhance heart health. Cook this up tonight!

Serves 2

Ingredients

• 2 tbsp olive oil or coconut butter
• 1 medium to large onion peeled and roughly chopped
• 2 cloves of garlic, peeled and crushed
• 2 tbsp fresh ginger, grated
• 1 1/2 tsp ground turmeric
• 1 tsp ground cumin
• 1/4 tsp chili powder or hot paprika or a shake of hot pepper sauce
• 1 14-ounce can (small can) of tomatoes, or 2 tomatoes, chopped
• 1 19-ounce can of chickpeas, drained and rinsed
• 1 cup broccoli florets or diced sweet potato
• 2 handfuls of sliced fresh baby spinach leaves
• ½ can to 1 can coconut milk (add to your desired taste)
• 1 heaped tbsp chopped fresh coriander leaves (optional)
• Whole Wheat pita bread to serve

Directions

1. Heat the oil in a frying pan and sauté the onion for about 4-5 minutes until soft.
2. Stir in the garlic, ginger and spices and sauté for a few seconds then tip in the tomatoes and break them up with a wooden spoon, spatula or fork.
3. Bring to the boil, add the drained, rinsed chickpeas and broccoli or sweet potato, cover the pan and simmer for 7-8 minutes.
4. Chuck in the spinach and coriander if using and cook for another 3-4 minutes.
5. Add salt to taste (you may need slightly more than usual). Add desired amount of coconut milk. Serve with whole wheat pita bread.

Check out these amazing nutritional benefits:

Turmeric

• Purifies the blood, and also warms it and stimulates formation of new blood tissue
• Is anti-arthritic and acts as a natural anti-bacterial
• May be added to high-protein food to assist digestion and prevent the formation of gas
• Is effectively used to maintain the flora of the large intestine

Ginger

• Has anti-inflammatory properties that can lessen the pain of rheumatoid arthritis
• It is well known for its warming action on the upper respiratory tract, so it has been used to treat colds and flu; it has been found to be effective in cramps caused by stomach gas and stimulates digestion
• Has a wholesome effect on the circulatory system as it makes the platelets less sticky and is of great benefit in case of circulatory disorders

Garlic

• Can be described as a food that may help prevent atherosclerosis and diabetic heart disease, as well as reducing the risk of heart attack or stroke
• Lessens the amount of free radicals present in the bloodstream
• Is a very good source of vitamin C, the body’s primary antioxidant defender in all aqueous (water-soluble) areas, such as the bloodstream, where it protects LDL cholesterol from oxidation
• Contains anti-inflammatory compounds, along with the vitamin C in garlic, especially fresh garlic, may help reduce the pain and inflammation of osteoarthritis and rheumatoid arthritis

What is the big deal about being hydrated?   Well, there is a strong scientific rationale:   When you are exercising you are losing fluids, in addition to the normal loss you encounter on a day to day basis.  You are not only losing fluids but you are also losing electrolytes.  Fluids and electrolytes are all necessary in maintaining good blood flow to muscles and in supplying them with sodium, potassium and carbohydrates.  As well, consistent hydration has a natural cooling effect which helps to maintain a normal body temperature.  Other benefits include, increased concentration, enhanced skin complexion and increased overall energy.

Here are some pretty basic tips for staying hydrated while in a running training program:

• Oh?  What was #1 again?  Drink water even when you don’t feel thirsty!
• For daily living:  we all need to consume half our body weight in fluid ounces; for a 125lb runner that’s about 8 cups of water per day, if you weigh more – drink more
• Start drinking water as soon as you get up in the morning – get in the habit.  Try to have at least two – four cups of water before noon.  Yes, there is some debate about whether or not coffee and tea count … but do yourself a favour and have pure water (with a squeeze of lemon or lime – bonus!) on top of those caffeinated drinks.
• You might want to stop drinking water about an hour before your actual running start time so you don’t feel the urge to go to the bathroom half way through.
• Bring water or plan for water breaks during your running workouts.  If you are running more than an hour, you need to plan to hydrate at least every 15-20 minutes.
• Invest in a good fitting water belt.  There are so many wonderful choices these days, including the multi-bottle fuel belt which can be used for both fuel (water + a gel), water and a sports drink containing electrolytes.
• Rehydrate after your run.  It helps you recover more quickly – replacing those depleted potassium and sodium stores. For runs over 90 minutes rehydrate with Sports Drinks
• Watch the weather forecast.  In the summer you have to be extremely diligent about hydration as lack of hydration could have very serious effects on your health.
• The ultimate test?  Watch the colour of your urine.  Health supplements and some veggies can make your urine a bright or odd colour.  But despite this, a well hydrated individual will pee pretty clear!  Take a look – it is one of your best measures of whether or not your body is hydrated!