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February 2013

Carob Powder

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Carob…from the legume family…what’s the big deal?  Why should I care…ob?
Well, you see, it is naturally sweet, has no caffeine, and is a good source of calcium, vitamin A, and multiple B vitamins…an excellent cocoa substitute in baked goods, hot/cold beverages, etc.  Also, you can safely feed your dogs carob treats without poisoning them with theobromine (found in chocolate).
Last week, a friend of mine gave me a recipe for raw carob powder brownies with dried cherries.  I rose to the challenge, picked up my first ever container of carob powder, tried to buy some dried cherries (aka. fell for the marketing trick in which cherry-infused cranberries are sneakily labeled “CHERRIES” in large print), and whipped up a batch.  These are very similar to my favorite raw brownie recipe, by Sarah B.  The flavor of the carob is definitely unique, and delicious!  In fact, the carob latte is a new favorite of mine.  However, I think that in the future I will stick with Sarah’s trusty recipe.  I might just sub carob for the cocoa, though!
Sneaky Mr. Brice

Carob Latte

(print these recipes)

Whisk 1 T. carob powder with 1 c. almond milk and sweetener to taste, and heat over medium-low in small pan on stove.  I use an espresso machine steamer/frother, but the stove works too!

Carob “Cherry” Brownies

In a food processor (or Vitamix!), blend 4 c. raw walnuts to a fine powder.  With processor on, slowly add 3/4 c. of  pitted dates, 3/4 c. carob powder (or cocoa), sea salt (to taste), and 2 t. almond OR vanilla extract.
Once texture is smooth and uniform, mix in 1/2 c. chopped nuts and 1/2 c. dried cherries (or craisins), and press into an 8×8 baking pan.  Chill in refrigerator and slice.

Makeover Butternut Squash Enchiladas

By | Fitness, Fuel | 2 Comments
Need something more substantial than biscotti?

New Zealand, 2010.  Kumara enchiladas with guac and coriander.
So, I am kinda cheating right now.   I posted this on a former blog a couple of years ago.  But, I can’t help the fact that these babies are so good and show up on my plate over and over again, 4 years after their premier appearance!  This time, I used pre-cut squash and popped them in the microwave for easy, quickness.  Also, I used greek yogurt instead of cream cheese, and stuffed extra herbs inside.  These are excellent pre-workout (though, I recommend eating an hour or two before running), and also satisfying and  rewarding post-workout.
Today’s plate.  Lighter on the cream cheese, heavier on the cheddar :

Butternut Squash Enchiladas

2 large butternut squash (I have also done this with whole pumpkin or about 3 cups raw, pre-chopped butternut squash, for 2 cups pureed cooked squash)
2 T. cream cheese or plain greek yogurt
1/2 t. cumin 
1/4 t. chili powder 
2 T diced roasted chili peppers (I omit this)
2 T sliced green onion
2 T cilantro aka “coriander” and/or other herbs (parsley, basil)
Pinch of salt 
4-5x corn tortillas 
1 c. enchilada sauce (I use one small can)
1/2 c. grated cheese 

If using pre-cut squash, bake or cook until soft in microwave or on stove.  Otherwise, halve the squash lengthwise and remove seeds. Bake at 350 degrees until soft, about one hour. Cool. Scrape out the flesh and drain in a colander, using a few plates on top to squeeze out as much liquid as possible. In a bowl, mix squash with cream cheese/yogurt, cumin, chili powder, roasted chili peppers, green onion, cilantro and salt. Taste and adjust seasonings as necessary. Scoop the filling onto the tortillas and roll them up. Place them seam-side down in an oiled 8×8 pan. Cover with enchilada sauce and top with cheese. Make sure the tortillas are completely covered with sauce so they don’t dry out. Bake uncovered at 350F until the cheese melts and turns brown and the filling is hot, about 15 to 20 minutes. Serves 3-4.

Suggested sides: chips, salsa, guacamole, sour cream/yogurt, margaritas, lemonade, beans, rice…


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Want something that you can enjoy with your morning coffee, afternoon tea, as a dessert, dipped in chocolate, before a workout, during a workout, after a workout…?  Me too!  So, I made some biscotti.  So easy to make, and a great treat to share with friends.

Here’s why I ate one of these tasty guys before (and during…and after…) my 3-hour bike ride this morning:  The applesauce substitute provides extra natural sugar for instant carbohydrate energy, and eliminates half of the heavy butter in the recipe.  The eggs add a little bit of good recovery protein (no harm in some preventative recovery!).  The white and whole wheat flour mixture is perfect for satiety and prolonged energy.  The texture is perfectly soft-yet-dense, and not crumbly, so they make excellent coffee/tea pairings and are not bad for gnawing on during a ride (plus by the time you reach into your back jersey pocket, your biscotti should be automatically softened and warmed by your body heat…no microwaving required).  I recommend sipping on some liquid to help with during-workout digestion of biscotti.

Snickerdoodle Biscotti

(print this recipe)

3 T softened butter
3 T apple sauce
1 egg plus 1 egg yolk
3/4 c. sugar
1 t. almond extract
1.5 c. white flour
1/2 c. whole wheat flour
1 t. baking powder
1/4 t. salt
2 t. cinnamon

1 egg, beaten
1/4 c. sugar
1 t. cinnamon

Preheat oven to 325 F.
Cream butter, applesauce, and sugar til fluffy.  Add egg + yolk, beat well, and blend in extract.
In separate bowl, combine flour, baking powder, salt, and cinnamon, and stir.
Add flour mix to butter mix gradually, stirring to form dough.
Shape a dough log (about 3” x 11″) on top of parchment-lined tray.
Brush log with beaten egg for topping, and sprinkle sugar and cinnamon on top (reserve some).
Bake 45 min.  Slice diagonally into 3/4-1″ slices, sprinkle more topping onto cut sides of slices.
Return slices to tray, cut sides down, and bake additional 15 minutes.


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Fluffy. Light. Satisfying. Delicious. Creamy. Perfect for pre-workout energy with real fruit sugars.  Great for post-workout refueling with pure yogurt protein.  Excellent anytime with healthy avocado oils.  Pretty, pretty, pretty. And oh-so smooooth!

for the Smoooothie

1/2 c. greek nonfat plain yogurt
1/4 c. water
1/2 medium avocado
1/2 c. sherbet (see below)
1 banana

for the Sherbet

1 lb frozen tropical fruit blend (pineapple, papaya, etc)
1 c. almond/soy/other milk
1/4 c. sugar
1 t. vanilla extract