What do you eat before Training? Real Food For Fuel

A triathlete can (hopefully) only stomach so many bars, gels and tabs. I try to reserve most my intake of those necessities for racing and long training sessions. I prefer real foods and often field the question of “what do you eat before training?”

The short answer is It depends. […]

By |October 27th, 2016|Exercise, Snacks|0 Comments

When your Iron (man) go south……..and Roasted Red Cabbage with Tahini Sauce

After stumbling through a foot issue late winter/early spring (initially thought to be a stress fracture but turned out to be autoimmune “AI” related), I turned my attention to training for Ironman Whistler in late July.   Throughout the training, I never felt quiet right. The day of Ironman Whistler, […]

By |October 25th, 2016|Side Dishes, Triathlon Training, Veggie Sides|0 Comments

Day in the Life of a Chef-Triathlete and Basic Quinoa Recipe

Note: This post was written last Friday–in the middle of a San Diego Rain Storm 

I’m sitting here in my recovery boots, listening to the gasp rain coming down. My San Diego friends’ social media feeds are peppered with comments such as #OMGITSRAINING!!!!!!! A Phenomenon???? as IF!!

From purely a mental standpoint, […]

By |March 15th, 2016|Basics, Grains, Triathlon Training|0 Comments

Zucchini Ribbon, Sweet Cherry Tomato, Feta and Pinenut Salad

Saver the end of summer by enjoying this salad. Use smallish zucchini and shave ribbons off of them; rotating every third cut or so. Do not add olive oil, lemon or salt until just before serving as they will break down zucchini. I like to use the sweet “Sun Gold” Tomatoes

Wild Rice, Roasted Butternut Squash Salad and Roasted Pecan with Orange-Curry Vinaigrette

Wild Rice, Roasted Butternut Squash Salad and Roasted Pecan with Orange-Curry Vinaigrette

45 minCook Time

45 minTotal Time

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  • 1/3 Cup Extra Virgin Olive Oil Sherry or Apple Cider Vinegar
  • 3 Tablespoon Sherry or Apple Cider Vinegar
  • 1 Tbsp + 1 tsp Grade “B” Maple Syrup (thanks, Carla, for the motherload you shipped me from New Hampshire)
  • 2 Teaspoon chopped garlic
  • Sea Salt and Freshly Ground Pepper to taste (I used about 1 tsp of each)
  • 1/4 Teaspoon Dried Thyme
  • 2 Teaspoon Curry Powder
  • 2 Teaspoon Orange zest
  • 2 Cup cooked Wild Rice
  • 2 Cup cubed roasted Butter nut Squash
  • 1/2 Cup chopped dried Pears
  • 2-4 Large large handfuls of Spinach Leaves (depending on how “green” you like your salads)
  • 1/4 Cup chopped Flat Leaf Parsley
  • 3 Green Onions, thinly sliced
  • 1/2 Cup Roasted Pecans
  • optional: Pomegranate Seeds for color


  1. In a large bowl; whisk together Olive Oil, Vinegar, Maple Syrup, Garlic, Salt and Pepper, Thyme, Curry Powder and Orange Zest
  2. Add Wild Rice, Squash and Dried Pears and toss until coated—You can do this up to a day in advance. Adjust seasoning (that’s CHEF SPEAK for “increase salt and pepper”) if necessary
  3. Within 2 hours of serving, incorporate the Spinach, Parsley, Green Onions into the rice mixture
  4. Top with Roasted Pecans and Pomegranate Seeds
  5. Cooking of Wild Rice
  6. Note this cooks exactly like brown rice
  7. Preheat oven to 350.
  8. In an oven-safe pot with tight fitting lid, bring 2 1/4 Cups water, 1 Cup Rice and ½ tsp Sea Salt to Boil
  9. Turn off heat, cover rice and transfer to oven
  10. Cook for 45-50 minutes or until Rice has started to open and you can see some white.
  11. Cool
  12. Roasting of Butternut Squash
  13. Preheat oven to 350 degrees
  14. Toss 2 Cups cubed Squash with 1 Tbsp Olive Oil and ½ tsp of Salt
  15. Spread onto baking sheet
  16. Roast for 22-25 minutes
  17. Cool
Cuisine: American |


You can cook Rice and Roast Squash 1-2 days advance You can toast Pecans up to 7 days in advance and store in sealed container Top with Toasted Pecans at the last minute so that they stay crunchy.


By |March 7th, 2016|Hearty Salads, Recipes, Salads|0 Comments

Veggie Burger w/ Chickpea-Bulgur dressing, Avocado, and Pea Shoots

Chickpea Bulgur Dressing

This is a bit of a hybrid between Hummus and Tabbouleh. It can be eaten alone or added as a condiment to veggie burgers or atop a salad of romaine greens. It is fairly quick to come together, working the chickpeas and other ingredients while the bulgur […]

Vanilla Bean Cashew Cream

Vanilla Bean Cashew Cream

5 minPrep Time

5 minTotal Time

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  • 2 Cup Raw Cashews
  • 1/4 piece Vanilla bean
  • 2 Tablespoon Raw honey or raw agave nectar
  • pinch Sea salt
  • Distilled water to adjust consistency


  1. Soak 2 Cups Raw Cashews in distilled water at least 2 hours (I do this overnight)
  2. Drain and process in food processor with a little vanilla (bean if you want to be totally raw, Costco has them for cheap!), Salt and Agave nectar or Honey).
  3. Adjust consistency incrementally with water. Store in refrigerator for up to 2 weeks.

By |March 7th, 2016|Raw Food, Recipes, Vegan|0 Comments

Tomato-Braised Cabbage with Cinnamon and Cumin

At first, the ingredient combination in this recipe seems a little wacky but the flavors truly work. I often double or triple this recipe and enjoy it for a few days

By |March 7th, 2016|Side Dishes, Vegetarian|0 Comments

Tacos with Quinoa and Spiced Walnut Meat

These Raw Tacos are GREAT! Even non-raw foodies LOVE them. Make a batch or two of the taco meat and keep it on hand to enjoy over a salad or straight out of the jar! For a crowd or informal buffet dinner, set out taco meat, wrappers and bowls of assorted salsas, guacamole, cashew cream and vegetables and have your own fiesta

By |March 7th, 2016|Raw Food, Recipes, Vegan, Vegetarian|0 Comments

Sweet Potato Smoothie

Compared to a regular potato, sweet potatoes contain more nutrients and are lower on the glycemic level.

By |March 7th, 2016|Recipes, Smoothies|0 Comments