Apple Slices with Caramel Drizzle

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Sometimes the best snacks are the most simple to prepare.  Give this a try:  slice up your favorite apples and drizzle some caramel over them.  Great family treat.  Yum

~ Coach Lora Erickson

www.BlondeRunner.com

Chili Over Cornbread Waffles

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This is an easy and fast dinner (and a great way to use up some food storage).  It’s pretty healthy too!

~ Coach Lora Erickson

www.BlondeRunner.com

Exchange Garden Produce

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I love to garden and often have excess fruit and vegetable but also don’t grow everything. I thought it would be a great idea to create a group where we could exchange produce with each other if we have extra of something and wanted something else we don’t grow so I created a new Facebook page. We can also share gardening ideas and tips. If you have a garden and live in the Bountiful area.  Let me know if you want to get involved.

~ Coach Lora Erickson

lora@blonderunner.com

Book Review: Feed Zone Portables by Biju Thomas & Allen Lim

foodzone portables

Some time ago I wrote a review on The Feed Zone cookbook (read the review) and was impressed with the book.  I was delighted when I saw that the same authors came out with an on-the-go portables cookbook.  I’ve always been a big believer in consuming real and fresh food over processed products and I am also a bit of a do-it-yourself’er (DYI’er) so this book just makes sense for me.  I also really like how they went into the sweat rates for fluid replacement, when to eat vs drink, the science of foods and the digestive process in this book.  I believe people will be much more motivated to eat real foods if they understand the benefits so I was pleased to see that they took the time to do this in the book.  The various charts included throughout the book are helpful and I especially like the Est. Calories Burned per hour of Running/Walking including pace particularly valuable.  This book makes it easy to calculate your calorie needs.  Also, if you are having a lot of GI issues when exercising then the information in this book can help you figure out what things you may tolerate better.  There are also a lot of gluten-free and vegetarian recipes.

The simple small packaging makes it realistic to eat real foods or “portables” for the typical busy-on-the-go lifestyle that many cyclists/athletes (and athletic moms) have.  This book was written for the everyday athletes to the elite pro.  I know eating real foods increases my level of enjoyment with more variety and flavors.  With great recipes like baked pasta, pizza rolls, sweet & sour chicken and cinnamon rolls how could you go wrong?  Here’s another great one:

Feed Zone Portables

Blueberry & Chocolate Coconut Rice Cakes

SERVINGS> 15
TIME> 25 minutes

3 cups uncooked sticky rice
4 ½ cups water
¾ cup coconut milk
¼ to ½ cup raw sugar to taste
juice of 1 lemon (about 3 tablespoons)
1 ½ teaspoons coarse salt, or to taste
6 ounces chocolate chips (half of a regular bag)
1 pint fresh blueberries

  • Combine rice, water, and a dash of salt in a rice cooker and let cook.
  • Transfer cooked rice to a large bowl and add coconut milk. Add sugar and lemon juice.
  • Stir thoroughly and salt to taste.
  • Let rice cool then spread half onto a 9” x 13” baking pan. Press flat.
  • Sprinkle chocolate chips and berries evenly over the rice.
  • Gently press the remaining rice over the berries and chocolate.
  • Let sit for 5 minutes, cut into squares and wrap.

per serving› Energy 249 cal, Fat 6 g, Sodium 194 mg, Carbs 45 g, Fiber 2 g, Protein 4 g, Water 65%

 

If you are looking for some great recipes for your on-the-go lifestyle, I highly recommend this book.  You might even find your mouth watering as you read and view the recipes and full-color pictures.  Click here to purchase your own copy.  This would be a great addition to any athletes’ kitchen library.

 

Train Healthy,

Coach Lora Erickson

lora@blonderunner.com

Velo Press puts out a lot of other great books for athletes.  Click here to take a look.

The book can also be found locally at Bountiful Bicycle (tell them hello for me).

Tracy’s Banana Pancakes

August 27, 2012 by  
Filed under Main Dishes, Nutrition, Recipes, Vegetarian

One of my Team Blonde Runner (TBR) tri-athletes shared this with me.  She uses this as a race recovery food along with raw almonds, fruit and other proteins.  Enjoy (thanks for sharing Tracy).

1 C flour (1/2 white flour, 1/2 wheat flour)
1/2 C yellow cornmeal
1/4 C oat or wheat bran
1/2 tsp baking soda
1/2 tsp salt
1-1/2 C low-fat buttermilk or regular milk
1/2 C mashed ripe bananas
2 TBS butter
2 tsp honey
1 large egg

Mix it all together. Add fresh blueberries or strawberries over the top and use a light syrup. They’re yummy and filling.

Healthy Recipe: Lora’s Simple Kale

April 10, 2012 by  
Filed under Nutrition, Sides, Vegetarian, Weight Loss

So, the kale I made last night for dinner was a big hit – even with the kids. All but one of my four children asked for seconds of the “kelp” LOL

Here’s what I did.

I took a few pounds of kale and removed the ribs and then coarsely chopped them and sautéed them lightly in canola oil and steamed them covered in about a cup of water for a few minutes (just until they turn a bright green). I think it took about 2 or 3 minutes. Then I thinly slices about 5-6 peeled cloves of fresh garlic and added a dash of salt and pepper. I continued to steam them covered over low heat for 13 or so minutes and added a splash of red wine vinegar just before I served them. The only trouble is I should have made twice as much. My kids LOVED it – and the best part is – it’s healthy!

Keep Cookin’ Healthy,

Coach Lora Erickson

aka “Mom”

Health Benefits of Kale

Kale is knows as one of the superfoods because of its great antioxidant and anti-inflammatory properties as well as its cholesterol-lowering benefits. Kale is considered a cruciferous vegetable (as is cabbage and broccoli) and should be part of your weekly diet. Most people steam it which enhances its cholesterol-lowering ability. Kale is packed with vitamin K, vitamin A and vitamin C along with many other nutrients such as manganese, calcium, and potassium. It is also a really good source of many B vitamins along with providing natural fiber. Kale is also well known for its anti-cancer nutrients in the form of glucosinolates. Be sure and include it in your diet weekly.