Recipe of the Month: Chia

Ingredients

• 1 1/2 cups usweetened coconut milk 
• 1/3 cup chia seeds 
• 1/4 cup cacao or unsweetened cocoa powder 
• 2-5 Tbsp maple syrup (I use Joseph's Sugar Free Maple syrup) 
• 1/2 tsp ground cinnamon 
• 1/4 tsp sea salt 
• 1/2 tsp vanilla extract 

Instructions

• Add all ingredients except sweetener to a mixing bowl and whisk vigorously to combine. Sweeten to taste with maple syrup at this time. 
• Let rest covered in the fridge overnight or at least 3-5 hours (or until it's achieved a pudding-like consistency). 
• Leftovers keep covered in the fridge for 2-3 days, though best when fresh. 
• Serve chilled with desired toppings, such as fruit, granola or coconut whipped cream.

Recipe of the month - Scott's Power Truffles

Power Truffles - like a powerbar but bite sized
1/2 cup honey or corn syrup
1/2 cup brown sugar
3/4 cup nut butter (I use peanut butter)
1/2 cup chocolate chips
2 cup oats
2 cup rice krispies

• Take a 1 quart glass measuring cup or bowl
• Add first three ingredients and heat in microwave for about 2 minutes to melt the peanut butter. 
• Add in chocolate chips and stir.
• Pulse oats and rice krispies in a food processor and add to melted ingredients.
• Stir with a heavy spoon and then mix with your hands and roll into truffles.
• Place on a plate to cool and then put into baggies and toss in the fridge or freezer.

Recipe of the month - Overnight Oats

Jane Stull is sharing her favorite recipe this month

Easy Overnight Steel Cut Oats:

I've been making this recipe every week for a few months now. The texture is much better than regular oatmeal and keeps you full until lunch. I usually double the recipe to create more leftovers.
4 cups water
1 cup steel cut oats
1/4 tsp salt

Optional-sugar, maple syrup, honey, and/or cinnamon
Optional- peanut butter, almond butter, or coconut oil

Use a medium saucepan or Dutch oven.
Boil the water
When water is boiling, pour in all ingredients
Give it a stir and let it cook for 1 minute.
Turn off the heat, stir once more, cover with lid, and then let them sit out overnight.
That's it! In the morning, scoop out the amount you want and microwave or eat cold.

Topping ideas: walnuts or almonds, chopped apple, berries, craisins, pomegranate seeds

Read the original recipe here for more ideas: http://www.marinmamacooks.com/2013/06/easy-overnight-steel-cut-oats/

Sweet Potato Lefsa

Featured recipe this month is my personal favorite that I make every few weeks.  It is a great twist on your normal lefsa that is much healthier yet still tastes great.

• 3 cups cooked sweet potatoes (peel, boil until soft, drain and then blend or rice)
• 1 1/2 cups gluten-free flour (Hodgson Mill Multi-Purpose Gluten free flour)
• 1/3 teaspoon Stevie
• 2 teaspoons Guar Gum (can also use Xanthan Gum)
• 1 teaspoon unflavored gelatin

Mix dry ingredients together.  Drain any moisture off sweet potatoes and either rice or blend to get rid of any long fibers.  Mix sweet potatoes into dry ingredients.
Heat griddle to 450.  make small cookie sized balls of dough and roll them out on a rolling pin using a thin layer of flour to keep from sticking.  There is special cloth rollers and boards but you do not need to have them.  Next use a thin lefsa stick or other long flexible flipper to put the lefsa on the griddle.  It takes a few minutes on each side and you know they are done when they have little dark spots.  Serve warm with butter and cinnamon.

Summer BBQ Quinoa Salad

Ingredients
2 cups cooked quinoa
4 slices thick-cut bacon, chopped (can use turkey bacon)
1 red onion sliced
2 garlic cloves minced
2 boneless skinless chicken breasts, cut into pieces
1 teaspoon salt
1 teaspoon pepper
1/2 teaspoon smoked paprika
1/3 cup BBQ sauce + more for drizzling
1 cup cooked chickpeas (could use cannellini beans)
1 cup sweet corn kernels
1 (12-ounce) jar roasted red peppers, drained and chopped
1/2 cup freshly torn cilantro

Instructions
Heat a large nonstick skillet over medium heat and add the bacon. Cook until fat is rendered, then add the onions to the skillet and toss to coat in the bacon grease. Cover the skillet, reduce the heat to low and cook until the onions begin to caramelize, about 10-15 minutes, stirring occasionally while cooking. Stir in the garlic and cook for 30 seconds.

Season the chicken with the salt, pepper, and paprika. Add it to the same skillet over medium-high heat and cook until it is browned and golden on all sides, about 10 minutes. (I sear the outside brown whole, then pull and slice, and return slices to skillet) Once the chicken is cooked through, stir in 1/3 cup of the BBQ sauce and reduce the heat to low. Add in the cooked quinoa, chickpeas, corn, red peppers and half of the cilantro. Toss well to mix. Right before serving garnish with the remaining cilantro and drizzle some BBQ sauce.

1 ½ cups = 358 calories

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Are you looking for more structure and accountability in your training?

Fit-4-You Triathlon Training offers a customized training plan to suit your specific strengths and weaknesses.

·       Sessions focused on technique and form

·       Data monitoring to assess progress

·       Comprehensive, progressive training to help you reach your goals

For more information about training with coach Angela Smith or to join her waiting list, visit marath96.wix.com/fit4you-coaching

Spinach Salad with Steak and Blueberries

Ingredients:

1 cup fresh blueberries, divided
1/2 cup chopped walnuts, toasted (see Tips)
3 tablespoons fruity vinegar, such as raspberry vinegar
1 tablespoon minced shallot
1 teaspoon sugar
1/2 teaspoon salt, divided
3 tablespoons walnut oil or canola oil
1 pound sirloin steak or strip steak (1-1 1/4 inches thick), trimmed
1/2 teaspoon freshly ground pepper
8 cups baby spinach
1/4 cup crumbled feta cheese

Preparation:

1. Preheat grill to medium. 
2. Pulse 1/4 cup blueberries, 1/4 cup walnuts, vinegar, shallot, sugar and 1/4 teaspoon salt in a food processor to form a chunky paste. With the motor running, add oil until incorporated. Transfer the dressing to a large bowl. 
3. Sprinkle steak with pepper and the remaining 1/4 teaspoon salt. Oil the grill rack (see Tips). Grill the steak about 5 minutes per side for medium-rare, 6 minutes per side for medium. Let rest on a clean cutting board for 5 minutes. 
4. Add spinach to the bowl with the dressing; toss to coat. Divide the spinach among 4 plates. Thinly slice the steak crosswise. Top the spinach with the steak, feta and the remaining blueberries and walnuts.

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Are you looking for more structure and accountability in your training?

Fit-4-You Triathlon Training offers a customized training plan to suit your specific strengths and weaknesses.

·       Sessions focused on technique and form

·       Data monitoring to assess progress

·       Comprehensive, progressive training to help you reach your goals

For more information about training with coach Angela Smith or to join her waiting list, visit marath96.wix.com/fit4you-coaching

Shrip Cobb Salad

Ingredients:

• 4 slices center-cut bacon (can use turkey bacon) 
• 1 pound large shrimp, peeled and deveined 
• 1/2 teaspoon paprika 
• 1/4 teaspoon black pepper 
• Cooking spray 
• 1/4 teaspoon salt, divided 
• 2 1/2 tablespoons fresh lemon juice 
• 1 1/2 tablespoons extra-virgin olive oil 
• 1/2 teaspoon whole-grain Dijon mustard 
• 1 (10-ounce) package mixed greens 
• 2 cups cherry tomatoes, quartered 
• 1 cup shredded carrots (about 2 carrots) 
• 1 cup frozen whole-kernel corn, thawed 
• 1 ripe peeled avocado, cut into 8 wedges Preparation

Preparation:

1. Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan; cut in half crosswise. Wipe pan clean with paper towels. Increase heat to medium-high. Sprinkle shrimp with paprika and pepper. Coat pan with cooking spray. Add shrimp to pan; cook 2 minutes on each side or until done. Sprinkle with 1/8 teaspoon salt; toss to coat.
2. While the shrimp cooks, combine remaining 1/8 teaspoon salt, juice, oil, and mustard in a large bowl, stirring with a whisk. Add lettuce; toss to coat. 
3. Arrange about 1 1/2 cups lettuce mixture on each of 4 plates. Top each serving with about 6 shrimp, 1/2 cup tomatoes, 1/4 cup carrot, 1/4 cup corn, 2 avocado wedges, and 2 bacon pieces

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Are you looking for more structure and accountability in your training?

Fit-4-You Triathlon Training offers a customized training plan to suit your specific strengths and weaknesses.

·       Sessions focused on technique and form

·       Data monitoring to assess progress

·       Comprehensive, progressive training to help you reach your goals

For more information about training with coach Angela Smith or to join her waiting list, visit marath96.wix.com/fit4you-coaching

Cashew Chicken Caserole Recipe

Ingredients

• Non-stick cooking spray 
• 1- cup chicken stock 
• ¼ cup hoisin sauce 
• 2 Tbsp fresh grated ginger
• 4 tsp cornstarch 
• ½ tsp crushed red pepper 
• 1/8 tsp pepper 
• 2- large chicken breasts cooked and cut into strips 
• 2- medium onions cut into wedges 
• 2 cups sliced bok choy 
• 2- stalks celery, sliced 
• 3- medium carrots, sliced 
• 1- sweet red pepper, sliced 
• 3- cloves of garlic, minced 
• 2 ½ cups cooked brown rice 
• ½ to 1 cup cashew pieces

Directions

1. Preheat oven to 400 degrees F. Lightly coat a 2-quart rectangular baking dish with cooking spray. Set aside.
2. For sauce, in a medium bowl whisk together broth, hoisin sauce, ginger, cornstarch, crushed red pepper, and black pepper; set aside.
3. Lightly coat an extra-large skillet with cooking spray; heat over medium-high heat. Add chicken to skillet; cook until lightly browned. Remove from skillet and slice. Add onion wedges, bok choy, celery, carrots, and sweet pepper to the skillet. Cook for 3 to 4 minutes or until vegetables start to soften. Add garlic; cook for 30 seconds more. Stir in the sauce. Cook and stir about 3 minutes or until sauce is thickened and bubbly. Stir in cooked rice and browned chicken.
4. Spread the cooked rice in the bottom of the pan. Place the chicken on top of the rice and then cover with vegetable mixture. Cover and bake about 20 minutes or until casserole is bubbly. Sprinkle with cashews.
5. Bake, uncovered, for 4 to 5 minutes more or until cashews are golden brown.

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Are you looking for more structure and accountability in your training?

Fit-4-You Triathlon Training offers a customized training plan to suit your specific strengths and weaknesses.

·       Sessions focused on technique and form

·       Data monitoring to assess progress

·       Comprehensive, progressive training to help you reach your goals

For more information about training with coach Angela Smith or to join her waiting list, visit marath96.wix.com/fit4you-coaching

Beef with Broccoli (in the crockpot)

 







Ingredients:
2 lb boneless chuck roast (trimmed ), cut into thin slices
2 cups beef consommé
1 cup low sodium soy sauce
2/3 cup dark brown sugar
2 tbsp sesame oil
5 cloves garlic, minced
1-2 tbsp red chili flake (depending upon the level of spice you like)
4 tbsp cornstarch
4 tbsp sauce (from crock pot after dish is cooked)
4 cups fresh broccoli
Brown rice, cooked

Instructions:
Makes 6-8 servings

1. In the insert of the crockpot, whisk together beef consommé, soy sauce, brown sugar, sesame
2. oil, garlic and red chili flakes. 
3. Gently place slices of beef in the liquid and toss to coat. 
4. Turn on crockpot and cook on low for 6 hours. 
5. When done, remove 4 tbsp of sauce from crockpot and whisk with the cornstarch. Return back
   to crockpot and stir. 
6. Toss in the broccoli until slightly tender. Serve over rice.
   
   

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Are you looking for more structure and accountability in your training?

Fit-4-You Triathlon Training offers a customized training plan to suit your specific strengths and weaknesses.

·       Sessions focused on technique and form

·       Data monitoring to assess progress

·       Comprehensive, progressive training to help you reach your goals

For more information about training with coach Angela Smith or to join her waiting list, visit marath96.wix.com/fit4you-coaching

Baby Carrot Soup

by Angela Smith BA, MA, CFT, SNS
Fit-4-You Triathlon Training
Find out more about Angela Smith and Fit-4-You below this recipe

As I was watching the weather forecast, I was once again inspired to bring you a hot, comforting soup recipe. Use this as a delicious nutritious side dish, or as a meal.

Ingredients:

• 1 – 7 oz can chipotle peppers in adobo sauce

• 1 small sweet onion, chopped

• 1 tbsp olive oil

• 1- 32 oz can/carton chicken stock

• 1- 16 oz package baby carrots

• 1/3 cup half-and-half

• Salt to taste

• Optional toppings: chopped fresh chives, chopped dried chili peppers, low fat sour cream

Preparation 

1. Remove 2 tsp. adobo sauce from can; reserve peppers and remaining sauce for another use

2. Sauté onion in hot oil in a Dutch oven over medium heat 3 to 4 minutes or until tender. Stir in broth, carrots, and 2 tsp. adobo sauce; cover, increase heat to medium-high, and bring to a boil. Reduce heat to medium, and simmer, partially covered, 15 to 20 minutes or until carrots are tender. Remove from heat, and let cool 10 minutes. 

3. Process carrot mixture in a blender or food processor (I use my immersion hand wand right in the pot) 1 minute or until smooth, stopping to scrape down sides as needed. Return carrot mixture to Dutch oven. Stir in half-and-half and salt. Cook over low heat 2 to 4 minutes or until thoroughly heated. Serve with desired toppings.

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Are you looking for more structure and accountability in your training?

Fit-4-You Triathlon Training offers a customized training plan to suit your specific strengths and weaknesses.

·       Sessions focused on technique and form

·       Data monitoring to assess progress

·       Comprehensive, progressive training to help you reach your goals

For more information about training with coach Angela Smith or to join her waiting list, visit marath96.wix.com/fit4you-coaching

“Cheeseburger” Stuffed Acorn Squash

Ingredients:
2 medium-sized acorn squash, cut in half and deseeded
1 pound ground beef (Grass-fed recommended)
1 tablespoon olive oil
1 large red onion, diced
1 stalk celery, diced
2 medium carrots, diced
4 cloves garlic, minced
1/2 teaspoon salt
2 sprigs fresh thyme
1 teaspoon paprika
1 teaspoon red chili flakes seasoning
1/2 tablespoon dijion mustard
2 teaspoons worcestershire sauce
2 tablespoons tomato paste
1 heaping cup pepper jack cheese, shredded

Instructions:
Preheat oven to 375 degrees (F).

Line a large baking sheet with parchment paper. Cut squash in half, deseed, and place on prepared baking sheet; set aside.

Place ground beef in a large skillet over medium heat and cook until just browned. Remove beef from pan with a slotted spoon and set aside until needed.

Add olive oil to the same pan you cooked the beef in, then add the onion, carrot, and celery. Cook this mixture for 7-8 minutes – stirring occasionally – then add garlic, salt, thyme, paprika, seasoning, mustard, sauce, and paste. Cook mixture for another 5 minutes, then discard thyme sprigs and stir in cheese. Remove pan from heat and fill squash halves with mixture. Sprinkle the tops with additional cheese if desired, and bake for 60-65 minutes, or until the squash flesh pierces easily with a fork. Top with sour cream and green onions if desired, and serve at once.

** I pre-cook the squash in the microwave for about 4-5 min to reduce the bake time on busy nights

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Are you looking for more structure and accountability in your training?

Fit-4-You Triathlon Training offers a customized training plan to suit your specific strengths and weaknesses.   

• Sessions focused on technique and form
• Data monitoring to assess progress
• Comprehensive, progressive training to help you reach your goals

There is only ONE more slot available for the 2014 racing season.  For more information about training with coach Angela Smith, visit marath96.wix.com/fit4you-coaching

Spaghetti Squash Lasagna

by Angela Smith BA, MA, CFT, SNS
Fit-4-You Triathlon Training
Find out more about Angela Smith and Fit-4-You below this recipe

Ingredients:

• 2 small-med spaghetti squash
• 2-3 large garden tomatoes
• Turkey Italian sausage (1 lb)- browned
• Salt and pepper
• Garlic powder and basil
• Grated romano cheese
• Fresh basil for garnish
  
  

Instructions:

1. Preheat oven to 350 degrees
2. Slice squash in half, lengthwise, and scoop out the seeds
3. Sprinkle a small amount of water into the squash, cover with plastic wrap and microwave for approximately 7 min for 2 halves
4. After the squash has cooled, scoop with a fork making “spaghetti” strands
5. Place half the squash into a 11x9 casserole dish
6. Place a layer of sliced tomatoes on top of the squash and sprinkle with salt, pepper, garlic powder and fresh or dried basil
7. Place half the Italian sausage on top of the tomatoes and sprinkle with romano cheese
8. Repeat the layers and then bake for 30 min.
9. Slice into squares and serve with some fresh basil on top
   
   

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Are you looking for more structure and accountability in your training?

Fit-4-You Triathlon Training offers a customized training plan to suit your specific strengths and weaknesses.

·       Sessions focused on technique and form

·       Data monitoring to assess progress

·       Comprehensive, progressive training to help you reach your goals

There are only 5 more slots available for the 2014 racing season.  For more information about training with coach Angela Smith, visit marath96.wix.com/fit4you-coaching

March–April 2013 Newsletter

The March––April newsletter is here! There is a lot of information inside, including a peek at the new team logo, uniform information, newbie sponsorship winner info, discount codes, recipes, races, etc.

Check it out and let us know what you think.

BBTT March–April 2013 Newsletter

February Newsletter

Below is the February team newsletter. Check it out for upcoming training opportunities, a great recipe, team-only specials from River Trails Cycles, and a list of 2013 triathlons.

February Newsletter

Peanut Butter Energy Bars (Gluten and Lactose Free)

From the Kitchen of Scott Cooper

 

Ingredients: 

• 3/4 cup nut butter (almond OR cashew OR peanut OR sunflower butter)
• 3/4 cup sweetener syrup (corn syrup OR honey OR GF brown rice syrup OR good quality Agave nectar)
• 1 1/2 cups roasted raw nuts and / or seeds (almonds, pecans, walnuts, cashews, peanuts, sunflower seeds, sesame seeds, pumpkin seeds- use your favorites in any combination)
• 1 cup unsulfured dried fruit (cherries, cranberries, blueberries, apricots, pineapple, raisins- use your favorite dried fruits in any combination)
• 4 cups GF brown rice crispie cereal (I used gluten-free Erewhon Organic Crispie Brown Rice Cereal)
•1/8 teaspoon Kosher salt
•1 teaspoon vanilla extract  

Preparation: 

Line a large baking sheet with parchment paper Place nuts and / or roasted seeds and dried fruit in the bowl of a food processor. Pulse several times, just until the mixture is coarsely ground.

In a large saucepan melt nut butter with liquid sweetener over medium low heat. Stir and watch carefully to prevent scorching. When the mixture is smooth and bubbling cook for about 1 minute. Remove from heat. Add salt and vanilla and stir to combine. Use a large spatula to stir in nuts, dried fruit and cereal. Stir until all ingredients are coated with nut butter mixture. Scrape mixture on to the prepared baking sheet. Use the spatula to evenly spread the mixture on the pan.

Place a large piece of waxed paper over the mixture and use a rolling pin to smooth the top of the mixture. Cover with the waxed paper and refrigerate for about 2 hours before cutting the energy bars into whatever sizes you prefer. Wrap bars in waxed paper and store in a covered container in the refrigerator.