Category Archives: Recipes

My favorite recipes

Trying Out Hello Fresh Meal Subscription – $40 Off Coupon Code

I decided to give one of those meal subscription plans a try as we start off the new year. With the uptick in training time, I find I have less and less time to cook a good healthy meals and frequently fall into the trap of leaning towards convenience and quickness rather than healthiness. I am hoping this will help thwart that. We’ll see.
I selected Hello Fresh since they offer a vegetarian option and had good reviews as well. Stay tuned for subsequent review of the plan in the upcoming months.

$40 Off Coupon Code

If you are interested in trying this out too, here is a $40 off coupon code on your first order.

Quinoa Peanut Soup (Sopa de Mani)

I made this soup for Easter Dinner this year. Quite tasty and the spice really sets it off. Will definitely be making this one again. It is pretty easy too.

Quinoa Peanut Soup (Sopa de Mani)
Recipe Type: Appetizer
Cuisine: Bolivian
Author: EatingWell: March/April 2013
Prep time:
Cook time:
Total time:
Serves: 8
A Hearty Bolivian-style soup with Quinoa and veggies.
  • 2 teaspoons canola oil
  • 3/4 cup chopped onion
  • 2 cloves garlic, minced
  • 1 cup sliced carrots
  • 1 cup diced potatoes
  • 1/2 cup quinoa
  • 4 cups vegetable broth or reduced-sodium chicken broth
  • 2 cups water
  • 1/2 cup chopped red bell pepper
  • 1/4 cup natural peanut butter
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon hot sauce, such as Tabasco
  • Freshly ground pepper to taste
  1. Heat oil in a large saucepan over medium heat. Stir in onion and cook, stirring, until softened, 4 to 5 minutes. Stir in garlic and cook for 30 seconds. Stir in carrots, potatoes and quinoa, then add broth and water. Bring to a boil over high heat.
  2. Reduce heat to maintain a simmer, cover and cook until the quinoa is cooked and the vegetables are tender, about 18 minutes. Stir in red pepper and cook, stirring, for about 3 minutes more. Stir in peanut butter until it is combined into the broth. Remove from heat. Stir in parsley, hot sauce and pepper.
Serving size: 1 cup Calories: 143 Fat: 6 Saturated fat: 1 Unsaturated fat: 3 Carbohydrates: 18 Sugar: 0 Sodium: 365 Fiber: 3 Protein: 5 Cholesterol: 0


Doping With Beets: Fruity Beet Smoothie

Good article on on the bene’s of Beets and a smoothie recipe to do with it.

Recipe: Fruity Beet Smoothie via Triathletes Kitchen Beets.

Fruity Beet Smoothie
Recipe Type: Smoothie
Cuisine: Plant-Based
Author: Marni Sumbal (MS, RD, LD/N) – Trimarni Coaching and Nutrition, LLC
Prep time:
Cook time:
Total time:
Serves: 2
Serves two (serving size: 16 ounces) Originally from:
  • 1 cup chopped cooked beet (see cooking steps above), peeled (~200grams)
  • ½ cup frozen blueberries
  • ½ cup mango (cubed, fresh or frozen)
  • ½ large orange, peeled (no seeds)
  • 1 tsp chopped fresh ginger
  • 8 ounces milk (in recipe, organic non-fat milk)
  • 2 tsp flax seeds (ground)
  • 1 tsp cinnamon
  • 4-5 ice cubes
  1. Prep
  2. -Don’t toss your greens attached to the beet root. Prepare like any other green (wash before using).
  3. -For easy prep, slice a medium beet into quarters (skin not removed) and steam, covered, above two inches of boiling water for 15 minutes. Remove when soft, let cool, and peel (using gloves) to remove skin.
  4. -Add raw or cooked beets to a salad, soup or smoothie. Do not expect this beautifully colored veggie to be sweet. You may need to train your taste buds to appreciate the nutritional value found in beets.
  5. Place all ingredients into blender and blend until smooth.
  6. For more flavor or to be used as a recovery drink, add your choice protein powder and add additional water to help with mixing.
Serving size: 1 Calories: 154 Fat: 1.5 Carbohydrates: 31 Sugar: 25 Fiber: 6 Protein: 7



My New & Improved, Plant-Based Breakfast Smoothie Recipe

Recipes2012-7629Five months ago I made a decision to give this whole food, plant-based nutrition thing a whirl. Well, I am still whirling away with it. I honestly thought it would leave me tired and depleted, especially after going through the more intense part of my training as I am a week away from Ironman Muskoka 70.3. Instead, I am feeling better than ever. My energy levels are high and my recovery time from workouts has decreased dramatically. I not as reliant on the caffeine in the morning, which I have been replacing with green tea. Anyway, my breakfast smoothie has been my breakfast mainstay for longer than I have started eating this way. So in order make it plant-worthy, I needed to make a few changes. So here they are…

Ingredients in order of addition…

  1. 70-80 gm of frozen banana – Sliced to fit and freezing is key to a thick frothy smoothie. Recipes2012-7631
  2. 40 gm frozen organic blueberries
  3. 15-20 gms of Kale
  4. 1/4 of a Avocado(makes it so creamy and smooth..Yum!)
  5. 40 gm frozen organic raspberries
  6. 40 gm frozen strawberries
  7. 15-20 gm of Hemp protein powder(any vegetable protein will work though)
  8. 10 gm of Chia Seed
  9. 10gm flax seeds
  10. 4 oz of cold water
  11. 6 oz of Hemp/Almond Milk. Or better yet homemade almond milk.
  12. Optional. 17 gm of Almond butter
  13. Blend until all ingredients mixed and a frothy smoothie is produced. I used to use a Magic Bullet but I have finally gotten a VItamix so the measurements here are specific to fit in one of their blending containers.


Nutrition Info

Calories Fat Cholesterol Sodium Carbs Sugar Fiber Protein
420 21g 0mg 135mg 44g 20g 13g 17g
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Vegetable Chili with Quinoa

This recipe has been a staple in my recent transition to a plant-based diet. I actually had been eating this well before becoming plant-based since it is such a great recipe for anyone. I had originally obtained the recipe from the March 2011 issue of Triathlete Magazine by Triathlete/Chef Jamie Gulden. The only thing I could find online about her was her LinkedIn profile. The original recipe also called for Bulgur Wheat, but I have replaced it with Quinoa. Either works though. I have this recipe cutout from the magazine and it is starting to get mangled, so I also wanted to get this online so I can just bring it up on my iPad when I am cooking. So here it is…

Vegetable Chili with Quinoa
Recipe Type: Main
Cuisine: Plant-Based
Author: Bri-Tri(Original by Jamie Gulden-Triathlete Mag March 2011)
Prep time:
Cook time:
Total time:
Serves: 6
Original recipe is from the March 2011 issue of Triathlete Magazine by Triathlete/Chef Jamie Gulden. The original recipe also called for Bulgur Wheat, but I have replaced it here with Quinoa. Either works though. Great plant-based recipe with perfect ratio of macronutrients and plant-based protein. This is my go-to lunch.
  • 1/2 cup(dry-90g) Quinoa(makes 1 cups)
  • 2 tbsp Coconut Oil(or whatever you use)
  • 2 cloves garlic, minced
  • 1 large onion, diced
  • 1 med zucchini, diced
  • 1 med yellow squash, diced
  • 1 carrot, diced
  • 1/2 red bell pepper, diced(optional)
  • 3 tbsp chili powder
  • 1 tbsp cumin
  • 1 tbsp oregano
  • 2-15 oz cans of diced tomatoes
  • 2-15 oz red kidney beans
  • salt & pepper to taste
  1. Cook Quinoa and put aside.
  2. In large pot, saute diced onions and garlic in Coconut Oil until transluscent.
  3. Mix in chopped vegetables and saute until soft.
  4. Mix in spices and toss to coat veggies.
  5. Mix in diced tomatoes and kidney beans.
  6. Low heat to low and cover.
  7. Cook for 15-20 mins, then add Bulgur wheat and combine
  8. Season with salt and pepper.
Serving size: 1 bowl Calories: 345 Fat: 8.23 Saturated fat: 4.27 Carbohydrates: 53.91 Sugar: 14.27 Sodium: 722.31 Fiber: 12.49 Protein: 14.88 Cholesterol: 0

You can also check this recipe out on the Livestrong Daily Plate.