Quinoa, Oat and Cherry Bars

December 3rd, 2012

For the last 6 months I’ve been making a batch of these bars every week. They are good for breakfast, make excellent snacks, and can even be a dessert.  I’ve used them to fuel up before, during and after a race / ride. These bars are very versatile and are easy to make wheat-free and/or dairy-free.

INGREDIENTS:
1 1/2 cups of Quinoa
1 can of coconut milk
2 1/2 cup of Oats (Trader Joes and Bob’s Red Mill have gluten free oats)
1 1/2 cup of yogurt, kefir or almond milk
1-1 1/2 cup of unsweetened coconut flakes (Bob’s Red Mill)
1-1 1/2 cup of dried cherries (Trader Joes Bing cherries)
1 tbsp cinnamon
1/2 cup of sweetener (agave, honey or maple syrup)
2 tsp baking soda
1/2 tsp salt
1 tbsp vanilla
1/2 – 1 cup peanut butter
Apple sauce or almond meal to change consistency

Additional options:
Chopped nuts
Nutmeg

Oats, Quinoa, coconut, and cherries

Oats, Quinoa, coconut, and cherries

DIRECTIONS:
1. In a large bowl, soak the oats in the yogurt, Kefir and / or almond milk. The longer you can soak the better. I typically soak for 3 hours, stirring occasionally. If the oats absorb all the liquid, add a bit more.

2. Bring the coconut milk and 1 cup of water to a boil. Add the quinoa and simmer until the quinoa is cooked. This should be in about 10 minutes or when the liquid is absorbed.

3. Once the oats have been soaked and the quinoa is cooked, set the oven for 350 degrees.  Combine the oats and quinoa, and mix in the rest of the ingredients. If the mixture is too dry, add some almond milk, yogurt or apple sauce. If it is too wet, then add some almond meal. You want the consistency to be like a thick oatmeal. Pour the mixture into a large greased casserole dish (13 x 9) and bake for 35-45 minutes.

4. Cool in the casserole dish first before slicing into bars. Store in the refrigerator or freeze.

Quinoa, Oat and Cherry Bars

Quinoa, Oat and Cherry Bars

Quick and Easy: Vegetarian Bean Chile

May 10th, 2012

Make a big pot of this and serve it with corn bread one night and a baked potato another.  A green salad on the side makes for a great meal.

This can be a quick and easy recipe if you use canned beans and tomatoes.  However, I’ve been really trying to get away from using canned foods for several reasons: they are more expensive, I don’t always know how they have been prepared, and then there is the whole issue of what the can is made from (some are still lined with BPA).  Try to buy organic (check out Eden Foods products).

Eden Foods

Eden Foods

When I make this from scratch, I pre-soak the beans for 24 hours, changing the water at least two times.  Why pre-soak?  Beans (as well as seeds and grains) contain phytic acid. Phytic acid binds to important minerals and prevents their absorption in the body, in particular calcium, magnesium, iron and zinc. Soaking and sprouting reduces the phytic acid.  When buying canned beans I have no idea how they have been prepared.

INGREDIENTS:
1-2 cup of Black Beans
1-2 cup of small white beans
1-2 cup of Kidney Beans
1-2 cup of Chick peas (Garbanzo Beans)
1 onion, diced
1-2 tbsp coconut oil
5-6 roasted tomatoes (or 1 can of stewed tomatoes)
1 large sweet potato, cut into cubes and steamed
Chili seasoning:
3-4 tbsp of chili powder
1 tsp garlic powder
1 tsp onion powder
1/4 – 1 tsp crushed red pepper flakes
1/4 tsp cayenne pepper
1 tsp dried oregano
2 tsp paprika
1-2 tbsp ground cumin
1-3 tsp sea salt
1-2 tsp black pepper

Or use a readymade seasoning like Carroll Shelby’s chili kit. The red pepper is in a separate packet so you can add as much or as little as your taste buds like.

Chili Kit

Chili Kit

METHOD:
Pre-cook the beans.  Saute the diced onion in a little coconut oil. Cut up the tomatoes, toss with coconut oil, salt and pepper and roast in the oven at 400 degrees for 10-15 minutes.  Steam (or roast) the sweet potato.  Add the cooked beans (with some of the water they cooked in), sweet potato and tomatoes to the onions. Add the seasoning. Add water, vegetable broth or tomato sauce or paste to get the desired consistency.   Simmer for 10 minutes to let the flavors meld.

Top with sour cream, cheese, avocado, cilantro, and/or tortilla chips.
Serve with polenta, corn bread, cheese quesadilla, brown rice, or baked potato.

Quick and Easy: Fried Rice

April 19th, 2012

It has been a while since I last posted a simple and easy to prepare meal.  I want to return to this theme. I’m calling it the ‘quick and easy’ series.  I want to emphasize the importance of eating healthy real food.  You can’t reach your potential as an athlete if you don’t fuel the body right. As athletes, we are so time crunched it can be easy to reach for processed foods rather than preparing real food.

Now that our 6 year old daughter has some after school activities (right now it is swimming, yeah!) our evenings are busy.  For me to provide real food dinners for my family it takes some planning in terms of menu selection and time management. Here are some ideas that work for me:

1. When I have time to cook, I’ll cook up a storm: Cooking the things that are more time consuming such as beans, chicken, rice, etc.  Then I have these items already to add to meals for the next few days.

2. On our busy evening days, I’ve started to prepare some of our dinners in the morning before work.

3. With a little menu planning, I can make sure there are left overs that can be used in a meal the next day. For example:  cooking a big batch of rice one day to use for a Bento Bowl, and then using the left over rice the next day for this fried rice recipe.

4. Making big batches of a meal and freeze portions to use another week. Not ideal as it takes the ‘fresh’ out of the meal, but it works well for soups, stews and things like quiche. Pair these frozen dinners with a green salad to get your ‘fresh’ fixings for the day.

INGREDIENTS
Cooked cold rice
Coconut oil
1 Onion, diced
2 stalks of Celery, diced
2 Carrots, diced
Brocolli
1 Pepper, diced
1/2 cup Peas
1 – 2 cups Cabbage, shredded or any greens (spinach, kale, swiss chard, etc.)
3-4 Eggs, scrambled
Protein of choice (Tempeh, chicken, etc.)

Dressing:
1/4 cup Sesame Oil
1/4 cup Soy Sauce or Bragg
1 tsp Ginger, minced
1 tsp Lime Juice
1 tsp Garlic, minced
2 tbsp Miso

OR use Trader Joes Trader Ming’s Soyaki Marinade

Trader Ming's Soyaki

Trader Ming's Soyaki

METHOD:
In a large stir fry pan, cook the onion in the oil of your choice. I like to use coconut oil instead of olive oil.  Once the onion is cooked, add the rest of the veggies. Mean while, scramble eggs in a separate pan. Once the veggies are almost cooked, add the egg, the rice, and tempeh/chicken. To make the dressing mix 1/4 cup of sesame oil, 1/4 c of Bragg, 1 tsp of ginger, 1 tsp lime juice, 1 tsp of garlic and 1 tbsp of miso. Stir into the rice and veggie mix. Alternatively you can use Trader Joes Soyaki marinade.  That’s it; quick and easy.

WARM Up Guidelines for Bike Racing

April 12th, 2012

A good warm depends on the type of event, your current fitness level, your level of experience, and how your body responds to the activity. What follows are some guidelines. Practice different warm ups during training to see which one prepares you best for any given event. What works for a road race will likely be different than what works for a time trial. Generally, shorter more intense events will require a much longer and deeper warm up than a longer event.

Regardless of the type of race, arrive at the venue in order to have enough time to register, pin your numbers, get dressed, have bathroom breaks, socialize, warm-up and get to the start line without too much rush.  For me, 1:30 hrs typically gives me enough time.

Where you warm-up is a detail you should consider ahead of time. You may be at a race where there are few roads and/or heavily trafficked areas, lots of stop signs, poor riding surfaces such as gravel roads and/or undesirable weather conditions. Your best solution is to pack a stationary trainer. This allows you to focus on a continuous and consistent warm up at any race venue in any conditions.

Place the trainer as close to the start line as possible so you can hear any changes in start times and be available at a moment’s notice.

Stationary Trainer

Stationary Trainer

Have an energy/electrolyte drink readily available during your warm up routine.  It is important to stay hydrated. Most people like to have music to pedal along to.  Have your playlist ready.

You need a complete warm up that activates all the energy systems used during your race. Start off pedaling at an easy pace. Slowly increase the intensity until you reach race pace. You want to expose your muscles to race intensity for a short time (up to 3 minutes). Most riders benefit from progressive intervals, with easy recovery spins in between.   After you have finished the block of higher intensity riding you will want to keep spinning in an easy gear to make sure any lactate produced during the warm up is removed.

Make sure you practice your warm-up routine beforehand in training so you can make any necessary modifications. It is important to experiment with different warm up routines so you can figure out what works best for you and the type of event you are doing. The length and intensity of the warm up should be dictated by your current fitness level.  Don’t overdo it. You don’t want to work too hard during the warm up so that you are tired for the actual race.

If you find you are standing around due to a delayed start; keep calm. Practice some visualization and mental imagery. See yourself riding very smooth, fluid and relaxed. Use positive affirmation by repeating power or trigger words. If there is space keep spinning around. Alternatively, perform some very light static stretches. Don’t stretch too deep. Your muscles will need to recovery from deep stretching and can result in a decrease in initial power at the start of the race.

Race Start

Race Start

CycloCross:
The start of a cyclo-cross race is one of the most crucial aspects of the race. You should be 100% ready to give maximum effort from the gun. Getting a good warm up is absolutely necessary to get off the start line fast and achieve a good position going into the first technical part of the course.

Ideally practice a couple laps on the race course. Ride the course relatively easy focusing on the technical areas.  Look for good lines around corners.  Re-ride any technical areas. After riding the course, plan to spend up to 45 minutes warming-up on a stationary trainer. Time the warm-up so you are finished about 5 minutes before the start of your race.  Keep in mind that you want to finish the warm up with enough time to get a decent starting position on the line. Keep hydrated and warm. Make sure you are in the gear you want to be at the start line.

Time Trial:
You need to be ready to ride at your threshold from the start in a time trial. Be sure to check the race clock (it can differ from the actual time). Check the start times and make sure you are within range to hear any schedule changes or announcements to ensure that you make your start. Remember, the clock starts at your start time, whether you’re there or not.  Make sure you are in the gear you want to be at the start line.

Criterium:
You should be 100% ready to give maximum effort from the gun in a criterium . Often before the start of your race the course will be open for 5-10 minutes to pre-ride. Take this opportunity to scout out the course. Even if it is just a simple four corner course. It is good to know where there may be any loose gravel, potholes, man hole covers, etc. It will give you a chance to figure out the best line to take around the corners.

A 45 minute race will probably need a good 45 minute warm up.  Keep in mind that you want to finish the warm up with enough time to get a decent starting position on the line. Your body will maintain the benefits of a structured warm up for at least 10-15 minutes after your warm-up is complete, so don’t stress too much if there is a wait on the line. Make sure you are in the correct gear at the start line. Know where the wheel pit is and when the end of the free lap rule is.  These things are usually explained by the chief referee at the start line. Pay attention.

Cool Down
An effective cool down will help accelerate your recovery by removing waste products (such as lactic acid) and reducing post exercise soreness. Just like you need to practice and experiment with warm up routines, you will need to with cool down routines too. Here are some basic guidelines:

Refuel:  After a race most athletes will find themselves in a bit of a hydration and fuel deficit.  Consuming the right nutrients shortly after exercise will help repair tissue damage and re-fuel muscles. There are many post-exercise recovery drinks on the market that help to hydrate, replenish muscle glycogen stores and repair muscle and tissue damage.

Timing is critical: After intense or long workouts, the body is very receptive to absorbing depleted nutrients to help repair any muscle damage. This is referred to as the Glycogen Window. It is thought that this window of opportunity is within the first 30 minutes post-exercise. During this window the body readily absorbs nutrients at a much quicker rate (carbohydrates eaten will be converted into muscle glycogen at 3 times the normal rate). This rate drops off dramatically after 30 minutes. So make sure you make the most of this glycogen window by drinking/eating 20-30 minutes post exercise during your cool down routine.

Spin: The more intense the race; the longer you should spend spinning. Typically 5-15 minutes of easy spinning is adequate.  This allows for your heart rate and body temperature to slowly decrease and help flush out waste products from the working muscles.

Stretch: Light static stretching

There are numerous good recovery habits to consider once you have completed your cool down routine and these include compression garments, ice baths, self massage / foam rolling, and elevating your legs.

Here are a  couple of warm ups defined by Heart Rate Zones (rather than power) to experiment with.

Warm Up 1

1)       Ride for 15-20 minutes easy spinning with high cadence (90+). Find a gear that offers little resistance. Stay seated. Heart Rate Zone 1-2.

2)       Stretch for 5-10 minutes.

3)       Ride for 5-10 minutes easy spinning with high cadence (90+). Heart Rate Zone 1-2.

4)       Ride for 1 minute in one gear harder but keep cadence high. Heart Rate Zone 2

5)       Ride for 1 minute in one gear harder; try to maintain your leg turnover (cadence). Heart Rate Zone 2.

6)       Repeat this for up to 5 more minutes. Every minute shifing to a harder gear. Heart Rate Zone 3.

8)       Change to an easier gear and spin for 1 minute.

9)       2 minutes in a gear that simulates your TT pace.  Aim to slowly increase your heart rate up to Zone 3-4.

10)     1 minute recovery spin

11)     2 minutes in a gear that simulates your TT pace (HR Zone 3-4).

12)     30 second jump; all out in a medium gear.

13)     2 minutes recovery spin

14)     30 second jump; all out in a medium gear.

15)     5-10 minutes cool down.

Check to see if your bike is in the correct gear as you line up on the start line.

Warm Up 2

1)      Ride for 15-20 minutes easy spinning with high cadence (85-95). Find a gear that offers little resistance. Stay seated. Heart Rate Zone 1-2.

2)       Ride tempo for 10 minutes Tempo with a slightly lower cadence of 75-85. Heart Rate Zone 2

3)       2 minutes recovery spin

4)       6 minutes slowly building to Heart Rate Zone 3 by the last minute.

5)       2 minutes recovery spin

6)       2 minutes high cadence interval (105). Heart Rate Zone 4.

7)       2 minutes recovery spin

8)       2 minutes high cadence interval (105). Heart Rate Zone 4.

9)       5-10 minutes Recovery spin (timed so it is as close to the start as possible).

Warm Up 3 

1)       Ride for 5 minutes easy spinning with high cadence (90+). Find a gear that offers little resistance. Stay seated. Heart Rate Zone 1-2.

2)       1 min spin in an easy starting gear. 15 sec Jump (90%). 1 gear harder. Heart Rate Zone 1-2.

3)       1 min followed by a 20 sec Jump (90%). 1 gear harder. Heart Rate Zone 1-2.

4)       1 min followed by a 25 sec Jump (90%). 1 gear harder. Heart Rate Zone 2-3.

5)       1 min followed by a 30 sec Jump (90%). 1 gear harder. Heart Rate Zone 2-3

6)       30 sec max cadence in an easy gear. 1 min recovery spin. Heart Rate Zone 2-3

7)       60 sec max cadence in a harder gear than the pervious effort. 1 min recovery spin. Heart Rate Zone 2-3

8)       90 sec max cadence in a harder gear than the pervious effort. 1 min recovery spin. Heart Rate Zone 3-4

9)       2 min max cadence in a harder gear than the pervious effort. 1 min recovery spin. Heart Rate Zone 3-4

10)    30 sec standing climb/ 30 sec seated climb. Repeat for 5 minutes. Heart Rate Zone 3-4

11)     5-10 min easy spinning.

 

A Healthy Valentine’s Day Cookie

February 14th, 2012

I have a family who like treats, especially cookies. No wait, make that ‘love’ treats, especially cookies. And given that we don’t eat wheat this can be good (or bad) depending on what your view point is on consuming treats….

We aren’t tempted to buy cookies given they typically made from wheat flour. That means the cookies we eat are usually ones we make. In my exploration for new recipes and the nutrition they provide, I’ve recently been experimenting with raw food treats.  They can be healthier and just as tasty.  Thanks to Ani Phyo’s book, I’ve gotten some good ideas. Here is one that I came up with for a Valentine’s Day treat. 

Choosing the right ingredients:
I really try to use ingredients that are not just empty calories, but provide some nutrition too. These cookies contain carob, coconut and dates.

Carob: I have a daughter who loves chocolate.  That same daughter, who, like me, is very sensitive to theobromine in chocolate (a chemical that has a similar effect as caffeine). Neither of us can eat anything made from chocolate in the evening or we’ll pay the price and will be rewarded with a sleepless night.  That’s where carob comes to the rescue. It tastes similar to chocolate when it is mixed in with other ingredients and it doesn’t have the negative impact on our sleep. 

Carob Chips

Carob Chips

So what is carob?
Carob is a legume that comes from the carob tree (Ceratonia siliqua). This evergreen tree is native to the Mediterranean. The tree bears fruit; the carob pods. These long bean-like pods are cooked for a short time or roasted and then ground into carob powder or made into carob chips The roasting enhances the chocolate-like flavor.  Note that given the roasting; carob powder or chips are not technically ‘raw’.

Carob provides some good nutrition. It contains as much Vitamin B1 as asparagus or strawberries; as much niacin as lima beans, lentils, or peas; and more Vitamin A than eggplant, asparagus, and beets. It also contains Vitamin B2, calcium, magnesium, potassium, and the trace minerals iron, manganese, chromium, copper, and nickel. It contains approximately 8 percent protein and is a good source of fiber. Compared to chocolate, carob is three times richer in calcium, has one third less calories and seventeen times less fat. Carob is also nondairy; making it a good option for those who are lactose-intolerant.

I buy unsweetened carob chips from Wholefoods Market.

Unsweetened Coconut

Unsweetened Coconut

Coconut: Look for the unsweetened dried grated or shredded coconut meat (I like Bob’s Red Mill flaked coconut). Dried coconut can keep at room temperature for several months if sealed in plastic bags. Coconut is a source of fat (one of few non-animal sources of saturated fatty acids), dietary fiber and as well as vitamins and minerals. Coconuts are also rich in lauric acid, which is known for being antiviral, antibacterial and antifungal, and boosts the immune system.

Medjool Dates

Medjool Dates

Dates:  Dates are harvested from the date palm tree. They have a wrinkled skin and are a dark reddish brown color. Dates contain a seed that needs to be removed. The inside of this fruit is fleshy and sticky. Dates are mostly eaten fresh or dried. I buy the medjool dates (from Trader Joes) which are typically larger and moister.  Dates are a good source of dietary fiber, low in calories, high in potassium, calcium and magnesium, loaded with a variety of B-complex vitamins, vitamin A, and low sodium. Dates are a good energy boosting food with the naturally occurring sugars (fructose, glucose and sucrose). Given these naturally occurring sugars, dates are naturally sweet so there is no need to add any extra sweetener when using them in recipes.

Ingredients:
2 cups of medjool dates (seed removed).
2 tbsp peanut butter (optional)
¾ cup of raw cashew nuts
¾ cup of unsweetened coconut
¾ cup of oats
¾ cup carob chips.
1 tsp of cinnamon (optional)

1. In a food processer; process the cashew nuts, coconut and oats until they are quite fine.  Pour these into a bowl and set aside.

2. Next process the dates and peanut butter into a paste.  Break up the date paste a little with your fingers (this is a sticky mess).

3. Add the processed dry ingredients, carob chips and cinnamon. Process until all the ingredients are well mixed. If the mixture is too dry; add some more date paste, or too wet; add some more dry ingredients to get the right consistency. The right consistency is when you pinch the ingredients together they will hold together and not fall apart.
 
4. Using your hands form small patties or I use a mini muffin pan to help form the cookies. 

'chocolate' chip cookies

'chocolate' chip cookies

And that is it. So simple. And my 6 year will eat them. I store them in the fridge for up to a week. They don’t typically last that long though….

Roundup Time

January 31st, 2012

‘Roundup Time’ is a chance for me to post about things that caught my eye over the last month or so.

New Tri Shop in Portland (well Beaverton to be exact).

Epic Tri Shop

Bike Gallery has opened up a Triathlon store called Epic Tri. The new store is located in the existing Bike Gallery Beaverton location (12345 SW Canyon Rd, Beaverton, Oregon 97005 503-641-2580).

Cycle Oregon – Registration process

Cycle Oregon

Cycle Oregon

Cycle Oregon New registration process!
Registration will be online only, and opens Feb. 7 at 9:00 p.m. (PST).

Shit Cyclists Say

Shit Cyclists Say

Shit Cyclists Say

If you haven’t seen this yet; it is worth a watch. 

Books:

Natural Running Book

Natural Running Book

I’m about half way through this book. I didn’t learn too much in the first few chapters. But now I’m into some more interesting material that focuses on drills and biomechanics.

Swimming Pools:
Traveling and want to find a pool? Check out www.swimmersguide.com or download an app called swimradar (includes international locations too). 

And while we’re on the topic of swimming; here is a worthy video to check out that takes a look at technique.

Tight IT band?
Try foam rolling. Here is a video on how to.

Strava App

Strava

Strava

Looking for a free cycling app for your smart phone? I downloaded Strava and have been using it for a few months now. For someone who hasn’t had a cycling computer in ages (probably about 10 years), it is nice to have some data to look at. And data that is easily accessible and easy to understand. You can set up segments. A segment is a stretch of road (or trail for that matter) that you and all other riders that ride that stretch will be automatically timed and ranked each time it is ridden.

Snack Attack

January 24th, 2012
I love snacks. For as long as I can remember I’ve had a mid-morning and mid-afternoon snack. My choices in what I snack on have changed over the years depending on whether I’m are trying to shed a few lbs, eat healthier, or prevent the mid-afternoon bonk during a workout. Here are a few snack ideas. My snacks are always vegetarian, wheat free, and typically low in grains.
Snacks

Snacks

My motto has been “don’t deprive yourself”. If there is a particular snack (or dessert of that matter) that you absolutely love, but may not be the most healthy of choices; don’t try to go without. Have it on certain days; just not every day. During the race season we try to do desserts only on weekends. I say ‘try’. My weekend sometimes starts Friday and ends Monday….

Another option is to ‘water’ down the snack. Add something healthy to it. For example if you like chocolate, then make some trail mix with the chocolate.

Watch the portion size. Set out a single helping of any given snack, rather than keep dipping your hand into the big bag of trail mix or chips.

Here are some snacks I turn to:

-Smoothie
-Trail mix
-Raw Bars (homemade or Lara bars)
-Fruit / nut butter
-Yogurt
-Veggies / Dip
-Rice crackers
-Chips
-Cottage Cheese

SMOOTHIE

Green Smoothie

Green Smoothie

Ingredients:
Plain Kefir (probiotics)
Almond Milk or water to get the right consistency
Frozen Mango or berries
½ ripe banana (as a sweetener and also potassium)
Big handful of greens (Kale, spinach, beet greens, chard, etc.)
Flax seed oil (or ground up flax seeds)
Chia Seeds
Hemp or brown rice protein powder or scoop of almond butter
Cardamom

TRAIL MIX

Trail Mix

Trail Mix

Ingredients:
raw cashews, almonds and peanuts (Trader Joes)
unsweetened coconut flakes (Wholefoods)
raw sunflower seeds (Trader Joes)
Jumbo raisins or apricots or cranberries (Trader Joes)
Carob (Wholefoods)

BARS – recipe can be found here.
2 cup of raw nuts (almonds / cashews / peanuts / walnuts / pecans)
1 cup of (unsweetened) coconut
1 -1 ½ cup of Medjool dates (with pits removed!)
1 cup of dried apricots
½ -1cup of dried berries (cherries, cranberries or goji berries)
½-1 cup of seeds (sesame / sunflower / pumpkin)

Optional ingredients for flavor variations: Lemon zest, cinnamon, vanilla, peppermint extract, Organic cocoa powder, ginger, or carob.

FRUIT and NUT BUTTERS

 

Fruit

Fruit

Apple and peanut butter
Pear and almond butter (I really like Trader Joes Raw Crunchy Almond Butter).

YOGURT

Yogurt and Berries

Yogurt and Berries


Plain Greek yogurt with maple syrup or berries
Plain Greek yogurt with granola.

VEGGIES and DIP
Raw veggies such as carrots, snow peas, sugar peas, zucchini, and celery with a bean dip.
Celery with cream cheese or peanut butter.

CRACKERS
Rice crackers with cheese and tomatoes
Rice Crackers with bean dip (hummus or lentil)

CHIPS

Chips & Salsa

Chips & Salsa

Chips with salsa
Chips with black bean dip.

Salsa Recipe:
2 cups Roma tomatoes
½ Cup red Onion, finely chopped
1 glove garlic, finely minced
3 tbsp cilantro, chopped
Juice of 1 lime
1/8 tsp oregano
1/8 tsp salt
1/8 tsp pepper
Chopped green onions
2 tbsp red wine vinegar

Options: 1 serrano chili pepper (stems, ribs and seeds removed), finely diced, corn, peach, mango or black beans.

Method:
Bring the chopped tomatoes and onions to a quick boil. As soon at the mixture starts to boil, remove from the heat. Depending on the consistency you like, you may want to strain away some of the liquid. Mix in the other ingredients. Serve as is, or blend.

Black Bean Dip Recipe:
2 cups of cooked black beans.
1/2 cup prepared salsa, hot or mild
2 tablespoons fresh lime juice
2 tablespoons chopped fresh cilantro
¼-1/2 teaspoon ground cumin
2 medium cloves garlic, minced
Salt & freshly ground pepper, to taste

Method:
Use a potato masher to mix all the ingredients together, or use a hand blender.

COTTAGE CHEESE

 

Cottage Cheese

Cottage Cheese


Organic Cottage Cheese (I like Nancy’s) with fruit.