Pumpkin Smoothie

I love pumpkin smoothies - a great start to the day or mid-afternoon snack.  Here is what I put in mine:

Vanilla protein powder

1 frozen banana

3/4 cup canned pumpkin

1/2 cup greek yogurt (I use plain)

1/2 tsp cinnamon

1/4 tsp nutmeg

Dash of ground cloves

1 tbls maple syrup or brown sugar (for sweetness, although I usually don't add this)

Water and ice as desired

Instead of water you can try orange juice.  You can also just use 1 tsp pumpkin pie spice instead of the other spices.  Regardless, it's yummy.  Drink up!

Baked Vegetarian Casserole

By Marni Sumbal (from USA Triathlon)

For many people free time is a thing of the past. If only there were 30 hours in the day, we could exercise at any time of the day and sleep wasn't necessary! Especially for athletes and fitness enthusiasts, who try to squeeze in a healthy 6-15 hours of training/exercise per week, meal planning is easier said than done.

You must understand that when you embark on a lifelong decision to live a healthier life (aka change eating habits and/or become more physically active), it takes slow transitions to find what works for you. Depending on the time of your life, you will likely change your eating routine to complement our lifestyle. Although there may be a few days per month that you just can't find the time to exercise or prepare meals, you will hopefully compensate by staying healthy on all of the other days during the year.

Baked Vegetarian Casserole

• Veggies - canned, fresh or frozen (if using canned, give a rinse before using) (I used fresh jalepenos, canned chickpeas, fresh chives, fresh whole mushrooms (sliced), fresh roma tomatoes (sliced), canned black beans, frozen corn and fresh onions.
• Veggie burger - my favorite is the Bruschetta Boca burger
• 1/4 cup cooked rice or pasta (I used long grain rice)
• 4 egg whites + 1 whole egg
• 1/8 cup skim milk
• 1/3 cup vegetarian stock (you could even use 1 can of vegetarian soup with vegetables if you'd like, instead of the vegetarian stock)
• 1/8 cup stuffing cubes or croutons
• Spices - pepper, paprika, no salt garlic and herb (or your favorite no salt seasoning)
• 2-3 tbsp. shredded cheese

Preparation:

1. Preheat oven to 375 degrees.
2. In a non-stick loaf pan, sprayed lightly with non-stick spray, put all the veggies in the pan and mix. Add crumbled veggie burger (cook for about 1 minute in microwave to defrost).
3. Scramble eggs and milk. Add vegetarian stock and spices. Scramble again with fork.
4. Pour liquid mixture over veggies in loaf pan and press down veggies with a spatula.
5. Crush croutons or stuffing cubes either in baggy or between two plates.
6. Sprinkle croutons/stuffing over veggies.
7. Cook in oven for 20-25 minutes or until top is golden brown.
8. Turn off oven. Place cheese evenly over crumbs and leave in oven until ready to eat (or until cheese is melted).

Serve with Asparagus:
While casserole is cooking, lightly coat asparagus with 2 tsp olive oil and lemon pepper seasoning. Cook for 5-8 minutes or until asparagus is soft.

Marni Sumbal holds a Master of Science in Exercise Physiology, is a Certified Sports Nutritionist (CISSN) and is certified in Adult Weight Management by the American Dietetic Association. Marni is a Level 1 USAT coach and is currently pursuing a registered dietician degree. She is a Hammer sponsored athlete, 2007 Ford Ironman World Championship finisher and just finished her third IM, the Ford Ironman Louisville Triathlon on August 30, 2009, with PR of 10 hours and 54 minutes. Marni enjoys public speaking and writing. She has several published articles in Hammer Endurance News, Cosmo Girl and Triathlete Magazine, and contributes monthly to IronGirl.com and Beginnertriathlete.com. You can check out her blog at http://trimarni.blogspot.com.

Walnut and Blueberry Pancakes

This is a favorite recipe of mine. I can't remember where it came from - I think Women's Running. I've tweaked it a little, though.

Walnut and Blueberry Pancakes

1-1/2 cups whole milk (I usually use part 2% and part buttermilk)
1 cup instant oats
3/4 cups flour (I use half whole wheat and half white)
1/4 cup flax meal
1 tablespoon baking powder
1 teaspoon salt
2 eggs, beaten
2 tablespoons honey
3/4 blueberries
1/2 cups chopped walnuts

1. Pour milk over oats, let set
2. In a separate bowl, mix together flour, flax meal, balking powder, and salt.
3. Lightly beat eggs and stir into oats mixture.
4. Add dry ingredients and honey, stirring until combined.
5. When batter is thoroughly mixed, stir in the blueberries and walnuts.
6. Ladle batches of the batter onto a preheated greased on nonstick griddle or frying pan and cook until tops are bubbly and edges looked cooked.
7 Turn over and finish cooking the other side.


Makes about 10 pancakes. Serves four.

Nutrition (calculated using whole milk)
Calories: 400
Fat: 16g
Carbs: 52g
Protein: 15g

The BEST Granola Recipe

I love granola. It gives you great energy in the morning because of the carbohydrates and protein, and makes a great late-night snack! Here is my favorite recipe from Recipe Zaar.

The BEST Granola

3 cups rolled oats (not instant)

¼ cup canola oil

¼ cup maple syrup

1 tablespoon blackstrap molasses

1 teaspoon cinnamon

¼ teaspoon salt

1 cup chopped raw nuts (pecans, walnuts, almonds, hazelnuts, etc. Use 1-3 different kinds)

1 cup chopped dried fruit (raisins, dates, cranberries, mixed berries, figs, coconut, etc. Use 1-3 different kinds)

1. Preheat oven to 325 degrees.
2. In a small bowl, whisk together the oil, syrup, molasses, salt, and cinnamon.
3. Place the oats in a large bowl and mix in the oil/syrup until oats are thoroughly coated.
4. Spread the oats in a think layer on a cookie sheet.
5. Bake for 10 minutes.
6. Stir the oats on the sheets.
7. Add the nuts to the oats on the cookie sheets and bake for 10-12 more minutes (oats will appear a little soft, but they will crisp up as they cool down).
8. Remove from oven and let cool.
9. In a large bowl, mix the baked oats and nuts with all the copped dried fruit.
10. Keep in airtight container.

Carrot Raisin Muffins

As promised, here is one of my favorite recipes from Nancy Clark's Sports Nutrition Guidebook. I hope you enjoy them!

Carrot Raisin Muffins

1 cup whole-wheat flour
1 cup white flour
3/4 cup sugar
2 teaspoons baking powder
2 teaspoons cinnamon
1/2 teaspoon baking soda
3 eggs or substitute
1/2 cup buttermilk*
1/3 cup oil, perferably canola
2 teaspoons vanilla extract
1 teaspoon salt
2 cups finely shredded carrot
1 medium apple, peeled and shredded
1/2 cup raisins
1/2 cup chopped nuts

*as a substitute for buttermilk you can use 1/2 cup milk mixed with 1/2 teaspoon vinegar & left to stand for 5 minutes

1. Preheat the oven to 350 degrees F. Prepare 12 muffin tins with papers or cooking spray.
2. In a large bowl, stir together flours, sugar, baking powder, salt, cinnamon, and baking soda.
3. In a separate bowl, stir together eggs, buttermilk, oil, and vanilla, then the carrots, apple, raisins, and nuts. Add to the flour mixture and stir just until blended.
4. Spoon the batter into the muffin cups. Bake about 30 minutes or until a toothpick inserted near the center comes out clean.

Yield: 12 muffins

Nutrition Information per Muffin:
Calories 230
Carbs 37 grams
Protein 5 grams
Fat 7 grams