Every couple of months we will throw down a delicious and healthy recipe to keep you training and racing!
November 2017
POTATO SALAD WITH BEETROOT RELISH AND BASIL PESTO
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By T:Zero Coach and qualified Nutritionist Scotty Farrell
Today was one of those days where there were no leftovers in the fridge and I forgot about prepping anything or getting anything on the way home from training this morning. It's late morning, pushing midday and the hangry bear side of me is starting to surface... lucky nobody is home. I've already been to the fridge and the freezer a couple of times and nothing is jumping out at me right away. Then I glance over, ever so hangrily and see my friend the spud or this case spuds of the white and sweet orange variety looking up at me from the bottom of the pantry... "if only I could eat them raw" I thought!
A few minutes later, I've chopped up four little pre washed white potatoes and 1 smaller sized sweet potato into small to medium size pieces and have them boiling in a pot of water. They're both clean skinned, no tatts, no dirt, just unadulterated tayter skin. I like to leave the skin on because that stuff is called fibre and we humans don't eat enough of that stuff... it's really good for our gut btw.
Anyhoo, moving on... I boil the spuds for about what seems like an hour but is really only about 10-15mins to a point where they are cooked but not so much that we are going to mash them, just so much that they hold themselves together like a good little soldier and can be tossed around a bit to cover in other tastey goodness.
Here's where we can get creative: toppings!!!
Today I went with a dash of salt and pepper, a couple of dessert spoons of homemade beetroot relish and some store bought basil and pine nut pesto... delish. But that's only really because I opened the fridge and saw these two jars staring at me...had I remembered the haloumi on the second shelf it would have easily been next level gourmet.
Other toppings could include:
You get the picture. Normally, especially in summer, I would boil up a stack extra of these delicious spuds the night before and have them ready to go in a container in the fridge for the next day. It's super, super easy to chop a spud and boil it and they keep well overnight. Then voila, smack some toppings on there and you have a whole food based, delicious, nutritious, satiating meal that will keep you charging into your second (or third) session of the day or bring on a nap, one or the other ;-)
Please don't be scared of the humble spud team... it might be a carb but it's the best kind of carb out there. They're not processed, they're straight outta the ground, they are so versatile and most importantly, they are extremely good for you. Additionally, there is loads of research around gut health and the state of your microbes lately... well, cooled potato is what we call a prebiotic/resistant starch, prebiotic simply means "food for your gut bugs" and when we have a happy gut... everything else hums along very nicely indeed. Feed the bugs!
Bon apetit!
SF
Today was one of those days where there were no leftovers in the fridge and I forgot about prepping anything or getting anything on the way home from training this morning. It's late morning, pushing midday and the hangry bear side of me is starting to surface... lucky nobody is home. I've already been to the fridge and the freezer a couple of times and nothing is jumping out at me right away. Then I glance over, ever so hangrily and see my friend the spud or this case spuds of the white and sweet orange variety looking up at me from the bottom of the pantry... "if only I could eat them raw" I thought!
A few minutes later, I've chopped up four little pre washed white potatoes and 1 smaller sized sweet potato into small to medium size pieces and have them boiling in a pot of water. They're both clean skinned, no tatts, no dirt, just unadulterated tayter skin. I like to leave the skin on because that stuff is called fibre and we humans don't eat enough of that stuff... it's really good for our gut btw.
Anyhoo, moving on... I boil the spuds for about what seems like an hour but is really only about 10-15mins to a point where they are cooked but not so much that we are going to mash them, just so much that they hold themselves together like a good little soldier and can be tossed around a bit to cover in other tastey goodness.
Here's where we can get creative: toppings!!!
Today I went with a dash of salt and pepper, a couple of dessert spoons of homemade beetroot relish and some store bought basil and pine nut pesto... delish. But that's only really because I opened the fridge and saw these two jars staring at me...had I remembered the haloumi on the second shelf it would have easily been next level gourmet.
Other toppings could include:
- grilled haloumi (the best squeeky cheese ever)
- a boiled egg or two
- avocado chunks
- cheese of some sort
- tomatoes or tom relish
- shredded meat or chopped bacon would be nice
- sliced schallots, greens, broccoli, parsley or any other of your fav herbs growing in the garden
- sour cream/cottage cheese
You get the picture. Normally, especially in summer, I would boil up a stack extra of these delicious spuds the night before and have them ready to go in a container in the fridge for the next day. It's super, super easy to chop a spud and boil it and they keep well overnight. Then voila, smack some toppings on there and you have a whole food based, delicious, nutritious, satiating meal that will keep you charging into your second (or third) session of the day or bring on a nap, one or the other ;-)
Please don't be scared of the humble spud team... it might be a carb but it's the best kind of carb out there. They're not processed, they're straight outta the ground, they are so versatile and most importantly, they are extremely good for you. Additionally, there is loads of research around gut health and the state of your microbes lately... well, cooled potato is what we call a prebiotic/resistant starch, prebiotic simply means "food for your gut bugs" and when we have a happy gut... everything else hums along very nicely indeed. Feed the bugs!
Bon apetit!
SF
August 2017
RECOVERY KAI
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By T:Zero Coach and qualified Nutritionist Scotty Farrell
The demands of daily training require the body to be replenished with nature’s goodness! With whaaaat!? That’s right, nature’s goodness. In her infinite wisdom, Mother Nature provided a healthy lashing of this stuff they call real food ;-) Inside that real food is vast array of legit real treats for our ever regenerating cells… these things are called nutrients and come in many forms. The absolute basic premise of training is to apply a certain amount of stress on the body which in essence is making tiny little tears within our muscles which then get repaired while we rest and get stronger as we go- if you let them recover properly that is. In order for our bodies to repair fully, they need rest and they need nutrients in the form of protein, carbohydrates and fats. Most crucial to recovery out of those three macros are protein, which is made up of a range of amino acids and have the job of repairing/rebuilding muscles; and carbohydrate which has the job of replenishing your muscle glycogen (glucose storage / sugar for your muscles) and generally providing us with energy. Okay, ‘enough science stuff already’ I hear you saying. The reason I’m going on about this is that I’m a firm believer that there is no better source of protein and carbohydrate than real, unadulterated, whole food goodness. As opposed to all the protein shakes, choccy milk and everything else processed to the nines and branded as being ‘the best recovery fuel’. |
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To help you with your recovery and give you an insight into something I whip up a couple of times each week, I thought I’d slap up a brekky, take a pic (not my strongest hobby) and share the recipe :-) so you too can refuel like the beast you are!
Here goes:
Let’s get creative and call this… ‘Sweet tayter hash and broccoli fry’
Ingredients:
1 medium sweet potato
1 broccoli floret
1 handful of baby spinach
2 eggs
1 small onion
6 cloves of garlic
1-2 tbsp olive oil
1 tsp cumin
1 tsp turmeric
Method:
1. Preheat your medium sized pan to a medium heat. Chop your veg up to desired size ( I like the sweet potato to be pretty small so it cooks quickly- the rest… as it comes/roughly chopped)
2. Fry onion and garlic in olive oil until see-through then chuck in your spices and mix through for a jiffy
3. Add your sweet potato and stir until covered and mixed through with onion and garlic mixture. Cover and cook ~10mins, stirring as you go. Keep an eye on things and give the tayters a stab to see whether they’re cooked or not.
4. Add remaining veg eg. broccoli and/or anything else you like (carrots, mushies etc) and stir through. Cook the broc and veg to desired ‘cookedness’ (I like it el dente- chuck it at the ceiling and if it sticks, it’s ready… joking)
5. Make two wells in the veg and put an egg in each well. Cook until egg is at desired consistency
6. Top with your favourite homemade chutney or relish, sprinkle on some salt and pepper and devour
There you have it, lots of nutrients, plenty of colour and it tastes pretty good too! Plus a belly full of real food like this is going to keep you ticking over for hours. I can punch this out in less than 30mins so it’s not uber quick… but maybe a great one for the weekend after your long ride or run or that mid week sicky. Wash it down with a solid banana smoothie and you’re home n hosed!
Enjoy!
Coach SF
Here goes:
Let’s get creative and call this… ‘Sweet tayter hash and broccoli fry’
Ingredients:
1 medium sweet potato
1 broccoli floret
1 handful of baby spinach
2 eggs
1 small onion
6 cloves of garlic
1-2 tbsp olive oil
1 tsp cumin
1 tsp turmeric
Method:
1. Preheat your medium sized pan to a medium heat. Chop your veg up to desired size ( I like the sweet potato to be pretty small so it cooks quickly- the rest… as it comes/roughly chopped)
2. Fry onion and garlic in olive oil until see-through then chuck in your spices and mix through for a jiffy
3. Add your sweet potato and stir until covered and mixed through with onion and garlic mixture. Cover and cook ~10mins, stirring as you go. Keep an eye on things and give the tayters a stab to see whether they’re cooked or not.
4. Add remaining veg eg. broccoli and/or anything else you like (carrots, mushies etc) and stir through. Cook the broc and veg to desired ‘cookedness’ (I like it el dente- chuck it at the ceiling and if it sticks, it’s ready… joking)
5. Make two wells in the veg and put an egg in each well. Cook until egg is at desired consistency
6. Top with your favourite homemade chutney or relish, sprinkle on some salt and pepper and devour
There you have it, lots of nutrients, plenty of colour and it tastes pretty good too! Plus a belly full of real food like this is going to keep you ticking over for hours. I can punch this out in less than 30mins so it’s not uber quick… but maybe a great one for the weekend after your long ride or run or that mid week sicky. Wash it down with a solid banana smoothie and you’re home n hosed!
Enjoy!
Coach SF
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May 2017
ACAI BOWL LOVERSBy T:Zero Coach Bonnie Atherton
If you’re like me and struggle to go past the ol’ acai bowl at a café for breakfast then you will enjoy me in my excitement when I saw that Coles (might not be at all) now stocks Frozen Acai Puree from the popular company Creative Gourmet. They have even separated the acai into 4 easy sachets for convenience :) You may think $8 for 400g of Acai seems expensive… but think about what you pay at the shops for just 1, anywhere from $12-18 dollars right? Buy the toppings and they last you multiple acai deliciousness. For those of you who haven’t caught onto the craze and are wondering what Acai is… The acai berry is one of the healthiest berries in the current market. Acai is an indigenous berry commonly found in the rain forests of the Amazon. The Acai Berry is said to have many health benefits including heart health by lowering cholesterol, helps digestion, healthy skin and is an immune booster being high in Vitamin C (2 x that of oranges). |
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Here I have shared the recipe that I like to follow when creating a yummy bowl. Whilst the bases of acai bowls are pretty standard across the board, the toppings are endless.
Ingredients
Instructions
The world of Acai bowls is endless. Adding things like spinach or super greens into your base mixture can change the acai bowl again and again. You can customise your acai bowl to suit your needs or to enjoy it the way you like it.
For garnish (I like to use)
Some other toppings you might like include:
Train hard and recover harder with your homemade Acai Bowl!
Ingredients
- 1 banana, frozen (or fresh)
- 1 cup frozen acai
- 1/3 cup milk – can substitute for soy, almond, rice, coconut however you might want to try less/more milk for different varieties for the correct consistency you like.
Instructions
- If you use a frozen pack of acai puree make sure you break it in a couple of places before you throw it into a blender.
- To get it really ice-creamy make sure the banana is frozen.
- To make the acai bowl add all the ingredients into the blender and blend until smooth.
- Now garnish as you wish – simple!!!
The world of Acai bowls is endless. Adding things like spinach or super greens into your base mixture can change the acai bowl again and again. You can customise your acai bowl to suit your needs or to enjoy it the way you like it.
For garnish (I like to use)
- Mango or Kiwi Fruit (This one has no extra fruit)
- Granola or muesli
- Coconut flakes
- Chia Seeds
Some other toppings you might like include:
- Other fruits such as blueberries
- Goji Berries
- Chopped nuts like almonds
- Cocao Nibs
- LSA (linseed, sunflower seed and almond mixture)
- Peanut/Nut butters – best to create your own if you have a food processor handy)
- Protein Powders
- Flax seeds
Train hard and recover harder with your homemade Acai Bowl!
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February 2017
T:ZERO
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This month I simply want to share with you a recipe I whip up regularly at home. 1. because it's a super easy way to get vegetables into my kids 2. because it's a quick and convenient way to get vegetables into myself at anytime of day.
You can eat it by itself as a snack, with a salad, as a side or brekky on the run. So so convenient, easy to make and really good for you!
INGREDIENTS
2 x medium size carrots (finely chopped or grated)
2 x medium sized zucchinis (finely chopped or grated)
1/2 a med sized onion (finely chopped)
1/4 cup grated cheese
2 tbsp of flour (I use either tapioca flour or a GF flour- the four just helps bind things together a little more. You can do it without it and it turns out fine.
5 eggs (I'm lucky I have chooks that lay big eggs)
Pinch or two of salt
1 tbsp of olive oil
METHOD
Pre heat oven to 180-200 degrees depending on hot efficient your oven is. Line a baking tray - I use a 35cm x 25cm x 3cm baking tray as I like the sliceto be kinda on the thin side. You can use anything really. Mix all ingredients together in a large bowl and pour into lined tray. Stick it in the oven and bake for 20-25 mins until top is golden brown and feels firm-ish to touch. Voila... cool in tray for a while, remove and chop into whatever size you prefer!
As I said, anytime is a good time for veggie slice and it's a great nutritious way to include more veg, a good mix of protein and as you'll see from the variations listed below, can provide a good energy hit when you're on the go.
Variations - depending on what I'm feeling like throwing in, or remember to, the following add-ins mix it up a bit. Mix and mash to find your fav!
- add 1 cup of cooked sushi rice to the mix - this gives it some real substance and a boost of carbs to the mix - super satiating (keeps you full)
- 1 cup of sweet corn or cooked peas
- 1 cup of chopped meat (I like to finely chop up BBQ chicken)
- 1-2 tbsp of sesame seeds or chia seeds
- or perhaps some sweet potato and or chick peas
Happy slicing... you can't get any easier than this!
Coach Scotty
You can eat it by itself as a snack, with a salad, as a side or brekky on the run. So so convenient, easy to make and really good for you!
INGREDIENTS
2 x medium size carrots (finely chopped or grated)
2 x medium sized zucchinis (finely chopped or grated)
1/2 a med sized onion (finely chopped)
1/4 cup grated cheese
2 tbsp of flour (I use either tapioca flour or a GF flour- the four just helps bind things together a little more. You can do it without it and it turns out fine.
5 eggs (I'm lucky I have chooks that lay big eggs)
Pinch or two of salt
1 tbsp of olive oil
METHOD
Pre heat oven to 180-200 degrees depending on hot efficient your oven is. Line a baking tray - I use a 35cm x 25cm x 3cm baking tray as I like the sliceto be kinda on the thin side. You can use anything really. Mix all ingredients together in a large bowl and pour into lined tray. Stick it in the oven and bake for 20-25 mins until top is golden brown and feels firm-ish to touch. Voila... cool in tray for a while, remove and chop into whatever size you prefer!
As I said, anytime is a good time for veggie slice and it's a great nutritious way to include more veg, a good mix of protein and as you'll see from the variations listed below, can provide a good energy hit when you're on the go.
Variations - depending on what I'm feeling like throwing in, or remember to, the following add-ins mix it up a bit. Mix and mash to find your fav!
- add 1 cup of cooked sushi rice to the mix - this gives it some real substance and a boost of carbs to the mix - super satiating (keeps you full)
- 1 cup of sweet corn or cooked peas
- 1 cup of chopped meat (I like to finely chop up BBQ chicken)
- 1-2 tbsp of sesame seeds or chia seeds
- or perhaps some sweet potato and or chick peas
Happy slicing... you can't get any easier than this!
Coach Scotty
Acai Lovers Delight
Coach Bonnie loves herself an Acai Bowl... and she's not alone. We're pretty sure coach Em, Scotty, Rich, Mon and Steve all dabble in the frozen delights of Acai berries with exotic toppings! Anyone else feel like finding some berries now!?
Read on to discover Bonnies recipe for home-made Acai bowl goodness!
Read on to discover Bonnies recipe for home-made Acai bowl goodness!
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