We always get a little excited when we ask Enduro Bites Ambassador and rock climber, Amity Warme for a recipe. Once again she did not disappoint.
You'll love these healthy, gluten and dairy free, no-bake chcolare coffee cookies she dreamed up. And they are packed with an extra protein punch with the inclusion of Recovery Protein and caffeine if you choose to add some chocolate covered Enduro Bites X Hold Fast Coffee Co beans.
Let us know how this recipe turns out for you. And thank you, Amity again for your genius.
]]>We admit it -- we have a soft spot for Rice Crispy Treats. So, when Kelly Bailey Newlon told us about her recipe that incorporated healthier ingredients and Beta Red, we had to try them. We were not disappointed.
Give them a try, but don’t blame us if you become hooked!
]]>We love treats! In particular, old school treats that can be tweaked into new school fuel for training are our favorites.
Few things are more nostalgic to make than rice crispy treats. They have great flavor and are chewy, crunchy and down right tasty. And, with so few ingredients, they are hard to beat on the easy scale.
We decided to bring this classic treat up to 2019 and see what we could do with it. Most of our clients are gluten free, dairy free, and about half are vegan. It can be a challenge to meet all of these dietary restrictions, but it's one we wanted to tackle!
We are fortunate to live in Boulder, CO, where we can source just about every cool new product on the market. If you are not so lucky in your home town, we suggest hitting up Amazon to get what you need.
First, we replaced the traditional white rice cereal with organic, non-GMO brown rice cereal. Here’s the deal with rice ... ALL rice starts out as brown rice. No joke! Rice goes through a milling process to remove the husk, bran and germ. Rice has a longer shelf life once this process is completed, but most of the nutrients are stripped.
Next, we sought out vegan marshmallows over “regular” marshmallows that contain gelatin, which has animal protein. If you don't have issues with animal protein, stick with organic marshmallows and forgo the vegan version.
We switched the butter to coconut oil. Any "healthy" oil you want to use is honestly fine. Pick your favorite.
So far, we have the cereal, marshmallow, and fat, but we wanted more. “How could we take these babies to the next level for our athletes?” we asked ourselves. So…we added Beta Red and chia seeds! In addition to being the ultimate pre-workout formula for endurance, Beta Red increases oxygen delivery to improve recovery.
Turmeric is a fat-soluble spice that works well with this recipe. It is best known as a superstar for reducing inflammation. We use organic, non-GMO turmeric. We have also tried carrot powder, various greens powders, etc. in this recipe with great success. All are amazing, easy to add to the fat (while it is melting) and have killer benefits. Plus, if you have kiddos, they look darn cool.
The chia seeds are a great sticky fiber and help clean out our system.
Honestly, there are endless possibilities to create with this recipe. If you’re feeling really crazy, follow the recipe as is and add crispy bacon and red pepper flake for a sweet-and-spicy, protein-packed treat. You won’t be disappointed!
RAD Rice Crispy Treats
¼ cup coconut oil
10 oz marshmallow (vegan or regular)
2 tablespoons chia, flax and/or hemp seeds
6 cups rice cereal (we like brown rice cereal)
1 scoop Beta Red Original Pre-Workout Formula
3 Tbsp Tumeric Paste
In a large pot melt the coconut oil on low heat. Add dried vegetable powder or turmeric and combine. Add marshmallows and mix well. Slowly melt marshmallows on low heat being careful not to burn.
When nearly melted, turn off the heat and add the cereal and the seeds. Mix well and pour out on greased sheet tray or pan. Lay a piece of plastic wrap on top and gently smooth out until flat and even. Let set before cutting. Once cut, feel free to wrap and freeze a few so you have them on hand whenever you feel the need. This recipe is easily doubled if you would like to make a giant batch.
This post was written by Kelly Bailey Newlon, co-founder of Real Athlete Diets. RAD creates delicious performance-oriented food and brings it to you. If you are lucky enough to live in Boulder, CO you can order individual meals from RAD on their website. You can also find RAD traveling around the country to feed folks at races, athlete camps, clinics and workshops.
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by Erin Weber
Here is my pancake recipe using Beta Red Pre-Performance Workout Formula.
Beta Red Protein Pancakes
Ingredients
This simple Banana Bread Granola recipe is so easy to prepare that even a first-time home cook can breeze through it with minimal stress. It involves combining ingredients in two steps, forming clumps, baking, and stirring. Easy peasy. It’s great pre-workout, post-workout, and as a healthy snack alternative.
]]>It’s no surprise Amity Warme has become one of our go-to sources for recipes to fuel and recovery from strenuous workouts - she’s a student of nutrition and world-class athlete. That means it’s not only her job, it’s also her passion.
Easier to Prepare
This simple recipe is so easy to prepare that even a first-time home cook can breeze through it with minimal stress. It involves combining ingredients in two steps, forming clumps, baking, and stirring. Easy peasy.
Pre-Workout. Post-Workout, or Whenever You're Hungry
This recipe packs a punch due to its base of oats and bananas. Both are typically well-tolerated before intense training unless you get carried away with the quantity.
Oats are a great source of beta glucan and are recommended by the American College of Sports Medicine because of this.
Oats contain a type of soluble fiber (beta glucan) that makes cooked oats gluey—but can be beneficial for endurance athletes. Beta glucan slows the absorption of carbs over 2 to 3 hours, helping you feel satiated for a long time. Hence, oatmeal sticks to your ribs; it’s a good pre-exercise choice for sustained energy.
Bananas provide additional carbohydrates and are rich in potassium, magnesium, B6, and fiber.
Once made, this granola is great to eat before early morning workouts because it doesn't require further prep. Just add your choice of milk (dairy or plant-based) and a spoon.
It's good post-workout as well to provide carbohydrates to replenish glycogen and protein to support tissue repair. Want to use this recipe specifically for an on-the-go post-workout meal? Try increasing the almond butter or tahini (whichever you choose to use) and doubling the Recovery Protein content. We have yet to try this, but plan to experiment soon.
We also like to keep it on hand as a healthy snack to keep us from reaching for junk food. Much of the allure of processed-sugar laden junk food is its convenience. Having healthier alternatives readily available can help keep you from making food choices you'll regret afterward. An occasional piece of candy isn't a big deal for most of us, but getting in the habit of reaching for it regularly can make it harder to reach or maintain our physique goals.
Portability - it's a Thing
Granola travels well too, which is great to help reduce food cost and eat healthier while away from home. Taking the stress out of eating well while on the road goes a long way toward making away-from-home adventures and business trips more enjoyable. Packing a few days worth of this is easier than finding matching socks.
By Kelly Newlon
When I was a kid, I was pretty certain beets were the worst thing on the planet. Growing up in a Ukrainian household, we were all but surrounded by them.
My mother arrived at Ellis Island as a child on a boat from the Ukraine. You ate what was in front of you without question or retaliation. Beets were weird, yet wildly colorful and messy. As a kid, it never occurred to me to ask what their benefits were or how to cook them.
Fast forward years later and I am fascinated by this funky root vegetable.
The health benefits of beets are nearly endless, especially if you are an endurance athlete. Beets are detoxifying for all of our systems and help carry more oxygen through our blood. High in dietary nitrates, beets have recently been proven to improve mechanical efficiency. Raw beets – whether consumed through juicing, dehydration or turning them into a powder – carry the most health benefits.
Beets have seemingly taken over the role of apples – eat a beet each day to keep the doctor away!
Our favorite way to add beets to our diet as of late has been with Beta Red Performance Formula made by Enduro Bites.
We love adding Beta Red to limeade. We keep a huge pitcher in the fridge. It’s always there when we need it – and including Beta Red is a ridiculously easy way to keep the oxygen flowing.
Psst! We also LOVE to add this to popsicle molds and keep them in the freezer for extra hot days!
Here’s our recipe:
Mix all ingredients together in a large pitcher. Stir briskly with a wire whisk. Let sit for half an hour and then mix again to break up any sugar or beet powder clumps. Give it one last taste to adjust flavor if needed. Serve cold over ice or freeze into popsicles!
This post was written by Kelly Bailey Newlon, co-founder of Real Athlete Diets. RAD creates delicious performance-oriented food and brings it to you. Using the best ingredients is paramount to RAD. It uses locally grown, organic produce and protein to feed its clients. If you are lucky enough to live in Boulder, CO you can order individual meals from RAD via its website. You can also find RAD traveling around the country to feed folks at races, athlete camps, clinics and workshops.
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This simple recipe is one such option. It consists of 4 simple ingredients: a frozen banana, peanut butter, Recovery Protein, and a splash of coconut milk (or any other dairy or non-dairy alternative). The final product isn’t exactly low in calories, but it’s packed with protein and monounsaturated fat, and its far lower in sugar than my favorite ice creams.
The only other requirement is that one needs a high-speed blender such as a Vitamix or a food processor to prepare it. Since I use my Vitamix daily, I use it for this demonstration.
Special thanks to my co-star Jen Kates of Shift Human Performance for her help with this video!
]]>This creamy, date-sweetened chocolate pudding will satisfy your sweet tooth while providing healthy fats, protein, fiber, and minerals. Chia seeds have long been touted as a nutritional powerhouse and were a staple in ancient Aztec and Mesoamerican cultures. Research indicates that chia seeds support bone health, improve blood sugar control, promote gut health, and reduce inflammation. Enjoy this simple and nutritious chia seed pudding for breakfast, dessert, or a post-training recovery snack!
Ingredients:
Instructions:
One way around this is liquid nutrition and smoothies are a great way to maximize nutrient intake before training.
Jen and Brian prepare Jen's favorite pre-workout smoothie in the first of our series on how to utilize the convenience of smoothies to train better and recover faster.
Not all of our recipes will include Beta Red and Recovery Protein, but since this one does you can find them here.
]]>By Daniel Matheny
One of the primary reasons I've been an early consumer and a long term ambassador of Enduro Bites product is their commitment to simple and essential ingredients. AND I'm lucky enough to live near the kitchen where they are produced in Colorado Springs and be able to have first-hand interaction with Brian, Enduro Bites founder. Between my wife being a Functional Nutritional Therapy Provider and me a semi-self-proclaimed foodie we aren't shy with our scrutiny over ingredients. If you saw the text thread between Brian and I digging into the details of any particular ingredient on a product, you'd know it's important to all of us involved what we put in our bodies as well as how passionate Brian is about the quality the Enduro Bites products.
Trust me as I tackle the seriousness of 2 points here: 1) sports nutrition abuse and 2) kids' palate acceptance.
First as an athlete, coach, and event director I have a lot of sports nutrition products around in all forms, including drinks, gels, bars, gummies, powders, pills, etc., and in all places like the garage, accessible within the house, at my office, and so on. This way I can pull off personal training, camps, help run events, etc. and have products within reach. My kids and family see this and it's often a battle of "dad I want a bar" when they are hungry or "that powder smells fruity; can I have some?" Some of the toughest battles used to be with my wife as she had a weakness for the gummies until a caffeinated version kept her fidgety late one evening.
Anyway, I don't want my kids choosing (and abusing) sports nutrition products when real food should be their primary nourishment, and trust me, many food companies marketing for kids isn't much better, if not worse, than some of the sports nutrition products (another rant altogether). As I've disclosed before, the real ingredients in Enduro Bites specifically allowed me the freedom to let them have them when we hike or ride bikes.
Second, any parent knows that food can transition through various periods of food acceptance, so when they opt in for nutritious things we'll take it as parents! And my kids CHOSE to have Recovery Protein as well as Enduro Bite bars on their own and, I think important to note, not by masking or hiding it.
I'll be sharing a handful of my favorite recipes over the upcoming weeks. They are super simple by design as the intent is not have have look them up or for them to be perfect. Feel free to use each as a starting point to creating your own recipe.
Here are the first two!
Recovery Yogurt
My daughters LOVE this because we don't buy sweetened yogurt (which is loaded with refined sugar or artificial sweeteners). This recipe is a treat since the vanilla and slight sweetness from Recovery Protein bring the enjoyment factor up a few notches.
Ingredients
Directions
Recovery Protein Milk & Granola
This "recipe" is so simple that I don't even think of it as one, but nonetheless it's a staple in our house.
Again, simplicity is the key here and adding Recovery Protein to the milk adds sweetness as we typically buy lower-sugar cereals.
Directions
This mouth-watering blackberry muffin recipe from Amity Warme includes Recovery Protein to boost protein content, making for a great pre- and post-workout treat.
Give it a try. These muffins taste as good as they look!
Yield: 10 Muffins
Ingredients:
Instructions:
Notes:
Today's tasty recipe is from Natalie Starr. These muffins are great when you need a healthy, high-energy, gluten-free snack while on the go. They've become an office favorite for last-minute fueling before long workouts.
Directions
By Amity Warme
Many of my summer adventures in the mountains start well before dawn and end well after dark. I am usually not ready for a full breakfast at 3am, but I know I need to fuel my body before launching into an all-day objective. These muffins fit the bill perfectly! They have some zip without being too sweet. They provide a balance of carbohydrates, protein, and fat for both quick energy and sustained fueling. Plus, they are easy to take on the go and share with your adventure partners!
Tips for Making Fluffy High-Top Muffins (without over-flowing the pan):
High Top Lemon Zucchini Muffins
Yield: 12 Muffins
Ingredients:
Instructions:
Notes:
by Ann Galyean
This quick and easy dish is great before and after workouts when you want all the carbs and protein to fuel up for a big day or recover from one without spending a lot of time in the kitchen.
Macronutrient Content
Total for recipe: 568 calories, 44 grams protein, 61 grams carbohydrate, and 17 grams fat.
Don't worry if this recipe is more than you want at one time. Leftovers are easily stored in the refrigerator and can be reheated in a microwave.
This delicious recipe comes from Enduro Bites ambassador Anne Galyean. These carbohydrate-rich scones are ideal as a pre-workout snack to fuel long, hard training days. They also make for tasty treats during extended workouts. For Anne this usually means shredding gnarly mountain trails.
Ingredients
Directions
Macronutrient Content
Total per scone: 218 calories, 4g protein, 30g carbohydrate, and 8g fat based on 12 servings per recipe.
I love making this banana bread for brunch on a rest day after a big adventure in the mountains or for dessert after a long day of hard training. The duo of complex carbohydrates in the whole wheat flour and simple carbohydrates in the honey and bananas is a perfect way to replenish glycogen stores in your muscles. Additionally, the protein in the Recovery Protein Powder provides the building blocks for repair and growth of your muscles after exercise. Enjoy this healthy and delicious treat as you recover from one adventure and refuel for the next!
Ingredients:
Instructions:
Notes:
Big Routes Require Big Nutrition!
]]>by Brian Maslach
It’s a not-so-well-kept secret in endurance sports that elite athletes are loading up on nitrate-rich foods like spinach and beets to improve performance.
A study from the Department of Physiology and Pharmacology, Karolinska Institutet in Stockholm, Sweden looked at the effect of supplemental nitrate on muscular force production in mice to get a better understanding of what’s going on. Researchers administered a dose equivalent to 200-300 grams of spinach or 3 to 4 beetroots in humans and tested force output.
…results show that fast-twitch muscle of Nitrate mice can be activated at a lower frequency to achieve the same force output, which would reduce the effort required for a given task. An additional benefit is that for a given torque or force output, the number of motor units needed to be recruited will be reduced without any increase in the time taken to achieve the target force.
This is extremely cool as beets and spinach are already loaded with nutrition for good health, so consuming greater amounts is a good thing. Now we know can improve our health and performance at the same time. As the researchers noted, the quantities we’re talking about can realistically be included in a healthy diet.
This is also interesting from a nutritional perspective since several leafy green vegetables are high in inorganic nitrate and the amount of nitrate used in the present study can be easily achieved by adopting a ‘green’ diet.
Now I know some readers will be thinking the same thing I originally did at the mention of beets — yuk! I can’t think of anything I found more repulsive as a child than beets. The thought still sends chills down my spine.
The good news is that beets don’t have to taste like that. They can be boiled, roasted, baked, steamed, microwaved, and even eaten raw. My current favorite route is to add steamed beets to my salads.
Here’s my recipe.
Drizzle the olive oil and vinegar over the spinach leaves; add the feta, ground pepper, beets, and red onion; thoroughly mix everything, and then top pine nuts, salt, and black pepper.
This makes a big salad, so unless you have an oversized appetite like me it will serve two.
When I have this as my dinner entree, I'll usually add skinless chicken for protein.
Don't be afraid to get creative and add or subtract items to find what you like best. Sometimes I'll add fresh, sliced strawberries, apple, or sugar-free dried cranberries. Other times I'll use goat cheese in place of feta. Use this recipe as a starting point and let me know where you end up.
Now that you have at least one easy way to eat your beets and spinach, give it a try and let me know what you think in terms of taste and performance benefits. Most people will need to increase consumption of nitrate-rich foods for at least 3 to 7 days to begin seeing and feeling a benefit, so stick with it.
]]>This is a great little recipe for an easy meal any time of day. It’s full of macro + micro nutrients and tastes pretty darn amazing. It’s great as is or rolled into a tortilla and frozen for burritos on the fly.
If you are vegetarian, add an egg instead of chorizo. If you are vegan, add white beans or chickpeas, quinoa or an alternative protein. The possibilities are endless.
The fat from the chorizo is a big part of what makes this dish. There is no other fat added. That said, if you are vegan or vegetarian, you will need to add an oil of some sort. Olive oil, coconut oil and avocado oil are our faves.
Ingredients:
1 pound of ground chorizo or Italian sausage
1 large sweet potato (baked until soft at 350 degrees with the peel on. This can be done a day or two ahead of time)
2 cups raw kale (chopped)
Steps:
Wash and bake the sweet potato. Do not peel.
Wash and chop the kale
When the sweet potato is done, remove it from the oven and set it aside.
In a large pan, add the chorizo and cook it on medium heat until fully cooked. Break the chorizo up with a spoon as it cooks.
Turn off the heat.
When the chorizo is fully cooked, throw in that sweet potato and break up with spoon to distribute evenly.
Add the kale and thoroughly combine all three ingredients. The kale should not be raw per se, but barely cooked. Just sort of heated through. This way you get all of the great benefits of kale.
Notice that there is no added salt or pepper to this. If you are going the vegetarian or vegan route, you may need to season it a bit. Be sure to give it a taste and season as you would like.
This recipe was shared with us by Kelly Bailey Newlon, co-founder of Real Athlete Diets. RAD creates delicious performance-oriented food and brings it to you. Using the best ingredients is paramount to RAD. It uses locally grown, organic produce and protein to feed its clients. If you are lucky enough to live in Boulder, CO you can order individual meals from RAD via its website. You can also find RAD traveling around the country to feed folks at races, athlete camps, clinics and workshops.
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Today's recipe was submitted by Heidi Coulter.
Makes 6 servings at 190 calories each with 43g carbohydrate, 1g protein, 1g fat, and 34g sodium.
We're looking forward to trying this with Greek yogurt topping (for protein) as a post-workout refueling treat.
Please let us know how it turns out for you.
After all, why train so hard if you're not giving your body what it needs to recover?
We hope you enjoy the convenience and taste of Jen's Powerful Post-Workout Smoothie.
]]>These are some of my favorites:
Beta Red Limeade & Popsicles by Kelly Newlon.
The recently posted Beta Red Waffles by Erin Weber.
The famous Vegan Rice Crispy Treats -- also by Kelly Newlon.
Katie Compton's Beta Red Brownies disappear so quickly whenever we make them.
If you like to push the boundaries with training and nutrition, Daniel Methany's Beta Red Fasting Fuel is a must try.
Of course I'm partial to my own Citrus Power Pre-Workout Smoothie.
Whether simple or complex, don't hold back. Send me pics of your favorite Beta Red concoctions for a chance to win a Beta Red / Enduro Bites pack! I'l pick one winner from all submissions.
Now it's your turn. Ready, set, go!
While it's fun to create recipes, most days our Beta Red looks like this.
]]>Ingredients
1 cup almond flour
1 pinch salt
1 teaspoon baking soda
4 eggs
¼ cup honey
1 teaspoon vanilla extract
1-2 scoops of Enduro Bites Beta Red
Directions
Makes approximately 6 scrumptious waffles!
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Now that Beta Red Orange is readily available we've been experimenting with it in some of our favorite recipes. This refreshing, citrus smoothie is perfect for getting easily digestible carbs, protein, and fat before a hard workout. It's also high in potassium and vitamins A, C, and B6 to help keep you healthy. Orange juice, mangos, bananas, tumeric, ...
]]>Now that Beta Red Orange is readily available we've been experimenting with it in some of my favorite recipes. This refreshing, citrus smoothie is perfect for getting easily digestible carbs, protein, and fat before a hard workout. It's also high in potassium and vitamins A, C, and B6 to help keep you healthy.
Ingredients
]]>
This gluten-free Morning Harvest Muffin recipe from Crystal Anthony is great pre-workout or any other time you want a serving of veggies and healthy carbs and fats.
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This Morning Harvest Muffin recipe comes from Crystal Anthony who's at Snowshoe Mountain, West Virginia for USA Cycling's Mountain Bike National Championships.
This is one of my favorite pre-ride snacks, although they are good any time of day. These muffins have a serving of veggies, healthy carbs, and healthy fats. The coconut and coconut oil make them satiating as well.
Directions
Preheat oven to 350. Line muffin pan with 12 muffin cups.
Combine all wet ingredients together. Combine all dry ingredients together. Slowly pour the wet ingredients into the dry mixture, folding carefully just until combined.
Pour evenly into lined muffin cups and bake for 15-20 minutes. Time will vary depending on how moist your batter ended up and your oven. Muffins are ready when slightly brown on top and just firm to the touch.
I'm a smoothie junkie. There, I said it. I like smoothies for breakfast before hard training since I don't perform well immediately after eating solid food and I'm a notoriously late sleeper and am usually rushed to get out the door. I also prefer a good smoothie recipe over commercial "recovery" drinks, which are typically little more than refined sugar and protein.
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With the right equipment (I'm a member of the Vitamix cult) you can liquify practically any food. This makes it easy to tailor drinks to your nutritional needs. It also makes it easy to add more vegetables to one's diet. I believe this is the single best thing most of us can do nutritionally to improve our health. I usually load all of my smoothies with spinach since it's such a nutritional powerhouse and surprisingly doesn't negatively effect the taste. You can use virtually any vegetable, however. Variety is a good thing when it comes to eating well, so try mixing it up.
This Mixed-Berry Pre-Workout Smoothie recipe is one of my favorites before training in part due to how well the flavors complement Beta Red.
The first thing you might notice is that there's a lot of stuff in here. In reality, it makes two servings and could easily be shared. I, however, have a large appetite. The size of this recipe may also be too much if you don't have a high-power machine. If this is the case for you, try cutting all ingredients in half.
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I've been fortunate to know Katie since she moved to Colorado Springs many years ago. Not only is she a friend and occasional training partner but she's also been an incredible asset when it comes to discussing nutrition and product development. Today we have something she created that's a little less serious: Beta Red Brownies!
]]>Not only is she a friend and occasional training partner (when I'm fit enough to not get dropped too quickly), but she's also been an incredible asset when it comes to discussing nutrition and product development. She's had to do a great deal of research and experimentation with various foods and diets to figure how to overcome the well-publicized "cramping" issues that seemed to pop up at the most inopportune times earlier in her career. A positive side effect to all of this research and experimentation is that she's become extremely knowledgable about how different foods affect performance, recovery, and general health.
This said, today we have something she created that's a little less serious: Beta Red Brownies!
Due to their sugar content, we recommend consuming these peri-workout (meaning just before, during, or after training or racing).
So here's MY recipe I use for Beta Red Brownies. This makes 9 2X2 in. servings.
1 3/4 cup high quality dark chocolate or one 12 oz bag Guittard 63% dark chocolate
4 Tbsp salted butter (grass-fed preferably)
2 Tbsp real maple syrup
2 Tbsp water
2/3 cup raw sugar
1/2 tsp Kosher salt or nice sea salt
1 tsp finally ground espresso or coffee powder
1 tsp real vanilla extract
3 large eggs at room temperature
1/4 cup gluten free flour (Namaste brand works great, can also use regular AP flour)
8 scoops Beta Red
Preheat oven to 325* and generously butter an 8 in. non-stick square pan.
In a medium sauce pan on low heat melt the chocolate, butter, water, and maple syrup together until smooth. Stir in the salt, espresso powder, vanilla and sugar and set aside to cool briefly. Using a spatula, scrape the chocolate mix into a stand mixer and add eggs one at a time beating well after each one until the mixture looks glossy after each egg. Stir in the flour and Beta Red until combined. Don't over-mix. Pour batter into buttered pan and bake for 40 minutes or until the brownies have a crusty top and have slightly pulled away from the sides of the pan. The center can be slightly moist. Let brownies sit in the pan to cool.
Some changes that might be pretty good is using Almond flour in place of the gluten free flour and coconut oil in place of the butter.
]]>This colourful combination of vegetables not only brings fresh flavours but also excellent texture. You can enjoy this hearty meal on its own or it can complement any meat dish.
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Preheat oven to 400 degrees.
Cut two lemons in half and rub generously with olive oil, coconut oil or avocado oil.
Set aside.
Heat a medium sized oven-proof sauté pan. Keep heat at medium so pan remains hot.
Place each lemon in the hot pan face down and let cook until each lemon is nice and brown. You want a great roasted flavor, so the more color, the better, but try to avoid burning them.
Once each lemon is browned, place the pan in the heated oven and roast for 18-20 minutes. They should be browned, but not burnt.
Let cool and use as needed. These are great for squeezing over just about anything, adding small thin slices to a salad, rice, etc.
Yield: 6 portions
6 cups cooked, cooled white beans
Zest and juice of one lemon
¼ cup chopped parsley
¼ cup chopped basil
1 cup finely shredded raw red cabbage
1 cup finely shredded chard (rainbow is our favorite) *be sure to use the stems and the leaves
1 tablespoon kosher salt
1 teaspoon red pepper flakes
1 teaspoon cracked black pepper
2 tablespoons whole grain mustard
2 tablespoons maple syrup
¼ cup olive or avocado oil
Make sure you have a bowl large enough to mix this thoroughly.
This could not be any easier to make.
Once the knife work is done, place everything in the bowl and gently mix until everything is combined. We usually use our hands and mix softly as to not break up the beans. Be sure to taste it after mixing and adjust seasoning if needed. The beans will absorb flavors over time, so be sure to double check the seasoning if the salad is made in advance. This can be eaten cold, at room temperature or heated quickly on the stove. Whenever we have this salad left over, we heat it in a pot on the stove and add stock as needed. Once hot, add this to a blender, puree and make a great bean soup!
Yield: 4-6 portions
3 large bulbs fresh fennel (fronds removed)
3 cups unsweetened canned coconut milk
4 tablespoon coconut oil (make sure it is in liquid state)
Zest of 1 lemon
¼ cup chopped fresh parsley
1 teaspoon fresh chopped garlic
1 tablespoon kosher salt
1 teaspoon ground turmeric
1 teaspoon cracked black pepper
1 teaspoon red pepper flakes or red chili paste
1 cup nutritional yeast
Preheat oven to 400 degrees.
Cut each fennel bulb lengthwise into half and then half again. Lay fennel rounded side down into a flat oven safe dish and set aside.
Place all other ingredients into a large bowl and mix well using a whisk. Once ingredients are combined, pour over the top of fennel. Cover dish with foil and place in oven.
Bake in oven for one hour.
After one hour, remove foil cover and return dish to oven continuing to bake for an additional 30 minutes. The fennel will start to brown and liquid becomes thick and bubbly.
Serve as is or as a side.
Yield: 2 portions
1 large head radicchio
2 cups cooked chickpeas
1 avocado
½ cup goat cheese
¼ cup fresh parsley leaves
¼ cup fresh basil leaves (gently torn in half)
½ roasted lemon
1 tablespoon whole grain mustard
4 tablespoons olive oil or avocado oil
1/2 teaspoon kosher salt
1/2 teaspoon cracked black pepper
1 tablespoon maple syrup
Preheat oven to 400 degrees
Cut head of radicchio I half and then half again. Set on sheet tray or oven proof pan and set aside.
Carefully cut the avocado in half and remove pit. Place on sheet tray with radicchio.
Heat a large sauté pan and add chick peas, oil, mustard salt, both peppers and maple syrup to pan.
Stir all ingredients together as it heats. Once combined, stop stirring, but continue to cook on medium heat for 1-2 minutes. It should be bubbly.
Remove from heat and carefully spoon everything over the radicchio.
Place pan in oven and heat for 15 minutes.
Remove from oven and place one side of avocado and half of the radicchio on to each plate. Gently spoon half of the chickpeas and liquid over each. Sprinkle half of the goat cheese and parsley over each and serve.
These recipes were shared with us by Kelly Bailey Newlon, co-founder of Real Athlete Diets. RAD creates delicious performance-oriented food and brings it to you. Using the best ingredients is paramount to RAD. It uses locally grown, organic produce and protein to feed its clients. If you are lucky enough to live in Boulder, CO you can order individual meals from RAD via its website. You can also find RAD traveling around the country to feed folks at races, athlete camps, clinics and workshops.
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