Friday, 04 September 2015 14:02

Recipe: DIY Cold Brew Coffee

Cold Brew Coffee entered my life a bit over a month ago and since then I have become somewhat addicted to coffee being made this way, especially after an intense and tough training session. I have found that cold brew coffee has given me energy faster than I have experienced before. Typically I will combine cold brew coffee with a San Pellegrino-Nuun Hydration combination and my body feel revived within moments.

Of course, Starbuck's is what started this cold brew addiction and as anybody knows when Starbuck's is involved that means that you have to take out a loan to continue to consume their beverages. With that in mind I decided to do some research and see how I could make cold brew at home. What I found out is that it is easy BUT it takes a long time to brew coffee with this method so advance planning is needed.

The key to making cold brew is good coffee beans because that will make a difference but also knowing the proper water to coffee ratio. I have made cold brew four times in the past two weeks and the best combination is 32 ounces of water to 5 HEAPING tablespoons of coffee grinds. With that ratio and 12 hours you too can enjoy cold brew at home.

Cold Brew Start

Published in Breakfast Recipes

The simple breakfast recipe idea came to me while I was working out this morning.  Well, that is not 100%  accurate.  About a week ago I saw a picture on Instagram that featured charred corn in a salsa for a taco.  Since that day I have been thinking about what I wanted to do with the two ears of corn I had.  I kept going back to a black bean and corn salsa to include in a wrap.  I tossed this around idea for a bit, but then realized that had been done and I was not in the right frame of mind for a taco/wrap.  I wanted something simple and I have an ever growing love of breakfast.  As I was grunting and sweating the simple breakfast recipe of corn cakes came to mind.

I could shave the corn and add it to a batter that included cornmeal.  Then the mind started to wander.  Do you want to add black beans?  What about herbs?  Maybe some hot sauce?  I fought back these thoughts as I wanted THE simple breakfast recipe and nothing could be simpler or tastier than a corn cake.

Of course, after making the corn cakes and then subsequently devouring them I received and email from Active with 10 of their simple breakfast recipe ideas.  I clicked on the next arrow as fast as I could to see if the corn cake was one, but somehow The Google didn’t tie my thinking to the authors of the article in time to get the simple breakfast recipe of my mind to them.  And they say The Google knows everything……I digress.

Lucky for you after posting the picture of the corn cakes to InstagramTwitter and Facebook (I was proud of having come up with the simple breakfast recipe……obviously) the engagement from the followers of those platforms was in the form of a request for the recipe.  Not being one to deny the people what they want I put together the recipe for you.  If you can come up with a breakfast recipe that is simpler than this I want to see it (and no toast does not count.)

I hope you enjoy this breakfast (or for lunch or for dinner) as much as I did.  If you decide to make the meal please click on the link above for Facebook and post your creation there.

Published in Breakfast Recipes

Waffles have been a staple of my diet ever since I realized how their macronutrient composition would aid in recovery from training and racing.  Never mind how great they taste.  I have been known to go on a 30 day streak but like all good things those must come to an end.  As I was going through the off-season and not really training very hard the need for them seemed to diminish.  That was until Rocky Raccoon 50 training started and the ability to recover quickly so that I could get out the door the next day became imperative.

With that I started to make more and more waffles.  Upon posting them to Instagram I got a request from Kim Kallas of the Famous Kallas Duo (with her husband Taylor) to email her some of my recipes.  I figured she wasn’t the only one thinking that (at least that is what I am telling myself as I type up this post) and so I figured it would be best to post a few of those recipes here.

Over time I have evolved in how I create the batter but rest assured each of these recipes has something special to them.  I am posting them here in rank order of how much I enjoyed them and how creative they were.  The French Onion soup is probably my favorite and one I am most proud of.  Converting soup to a waffle was on my list of things to do for a long time and when I finally got around to it…..well let’s just say this is the best way to enjoy soup on a cold winter day without burning your tongue.

Published in Breakfast Recipes

Gingerbread could very well be my favorite cookie flavor.  If it isn’t number one it certainly ranks right up there with any oatmeal variety, a nut butter flavor or in a pinch a chocolate chip.  Who are we kidding…..if it is a cookie I am game for it.  Anyway, with all the recipes and pictures flying around the interwebs I knew I wanted to participate but I was being ‘held’ back by my #NoSugarSeptember.  I had chosen September as the month to do a second sugar detox and so the idea of gingerbread cookies or anything gingerbread for that matter had to be put on hold until the month ended.

When the end of September drew closer I knew I was ready to break out the ingredients to make gingerbread but I didn’t want to wait until I finished working to make cookies or the weekend.  I wanted to get after it right away and chose to make  French Toast.  I knew what I needed to make the gingerbread flavor but wanted to take a peek around the internet for a recipe to see if there was something special I could use.  As it turns out a Google search for Gingerbread French Toast turns up recipes that use gingerbread and then a custard to create the French Toast.  I wanted the custard to be gingerbread so I just made the recipe the way I envisioned it.

I am thankful that I chose to make it my way because it turned out just as I had hoped.  OK, maybe it could have used more ginger but I am a big fan of ginger and similar to garlic it is one of those items I cannot get enough of.  I am providing you with the recipe as I made it but if you really like ginger as much as I do then just add more.

If you would like to make this a vegan version exclude the eggs and create a flax egg.  I have made Vegan French Toast with both flax eggs and chia eggs and the flax egg comes out better because the flax meal comes out as sort of toasted flour and adds a crunch to the French Toast.

Published in Breakfast Recipes

Oatmeal is a favorite meal of endurance athletes, but typically it is only eaten for breakfast.  The other notion that is attached to oatmeal is that it is just a lumpy mess that people eat just because it is good for them.  To that they will add all sorts of ‘bad’ food thus removing all the healthy benefits that oatmeal brings.  Last week I had the idea that oatmeal should be something more than just a meal to eat at breakfast or a mushy bowl of “I just need to eat this as quickly as I can.”

In the past I have made pasta using spinach or kalamata olives so as I was thinking about how to make oatmeal a dinner meal the notion that it could be made into a pasta struck me.  Why not get oat flour and use that to make pasta?  Or taking rolled oats and blending them into a flour would work as well.  Once I had that idea in my head it was all about what do I eat with my oatmeal.  Cacao nibs, goji berries, bananas, cinnamon, nutmeg, turmeric, strawberries, nut butter……the possibilities were endless.  It was just about getting into the kitchen.

Yesterday when I got home from my run I wanted to make it but knew it would take some time to make and I was hungry so I made oatmeal waffles and saved the oatmeal past for dinner.  I was in the middle of texting withMandy when I was eating and told her to hold onto her hat for the picture of my dinner.  Her response to the picture and the taste of the food confirmed for me that it was a recipe that I needed to share.

Published in Breakfast Recipes
Wednesday, 28 August 2013 04:44

Quinoa Baked French Toast Breakfast Recipe

Quinoa is a staple in many diets today whether you are vegan / vegetarian or a carnivore.  Since it is not a grain it fits into the No Sugar, No Grain lifestyle but unfortunately it is not Paleo based on what I read.  That being said you can make your own choices on what you want to put into your body and I for one will choose to consume quinoa. 

I was inspired to get quinoa back into my diet after reading this article from Food Republic that showed 10 different things you didn't know about quinoa.  With this article in mind I made extra quinoa for this baked french toast recipe.  As it turned out I am beyond happy that I did so and now have a base for making this meal the night before and then re-heating for post workout recovery meals.  This is also a beginner's recipe so feel free to add fruit and honey to it.  Essentially treat this as any french toast breakfast you would make. Here is the recipe for the Quinoa Baked French Toast that I so thoroughly enjoyed on Tuesday morning.  Please note that this recipe is for twice as much quinoa as you are going to use for the breakfast recipe, but it is difficult to get quinoa correct with only 1/4c dry.  Make 1/2c and then use 1/2 for dinner like in this photo and then use the remaining for the french toast.

Quinoa Baked French Toast Nutritional Information:

394 calories, 50g Carbs, 16g Fat, 13g Protein, 4g Fiber

Quinoa Baked French Toast For Breakfast Or Recovery? Which Do You Choose?

Published in Breakfast Recipes

Fritters of the carrot variety came across in an email and I immediately put them into my menu planning.  I had been seeing fritters for a while but decided that I didn’t have time to shred or would rather just eat a carrot than go through the entire process.  One way or the other I came up with an excuse to not make them.  When I finally decided to make them it was mainly because I would be in recovery from Ironman Texas and would have the time.

I decided I wanted to make carrot fritters for breakfast and would use them to dip into the runny yolk of eggs cooked sunny side up.  This was going to be a great start to the day and then as I was taking the ingredients out of the refrigerator I saw the zucchini and decided a carrot-zucchini fritter would be better than just plain carrot fritters.  I don’t know if I made the right decision but I can tell you that the carrot-zucchini fritter is going onto the menu as a repeat item they were that good.

After I finished making them I knew I wanted to make some more but in a more sweet variety.  How could I do this?  What would be sweet, not that carrots aren’t sweet, but I wanted something that could be eaten for breakfast or for an evening snack.  Going through the sugar detox I figured an apple and a pear would be sweet enough and so I set out to make an apple-pear fritter.  The next thing I wanted to do was make it vegan so instead of using an egg, like in the carrot-zucchini fritter, I went with a mashed banana.  Hey, I said I wanted them sweet.

This morning I made them and I can say with a smile that these fritters were absolutely perfect in terms of sweetness.  The flavor profile was unexpected as the first taste is all banana but then all the sudden the apple and pear come through on the backend.  I topped the fruit fritter with a homemade syrup that added a depth of flavor that made me wish I had made more.  Oh well, reason enough to keep making more fritters.

If you want to make the carrot-zucchini fritters replace the apple, pear and banana with 100g carrot and 100g zucchini, both shredded.  Add in a whisked egg for the banana and combine with the flour as in the recipe above.  Once the oil is heated add in the 4 sectioned out carrot-zucchini fritter patties and cook until golden brown.  Again, approximately 3-5 minutes per side.

Published in Breakfast Recipes

Banana Cranberry muffins and its recipe came about because Karen and I had both purchased bananas and as bananas do they started to turn an ugly shade of brown.  Mind you that a banana is at its peak of perfection when there are dark spots on it these bananas had essentially turned black/brown and were either going to meet the garbage can or they were getting turned into pancakes/waffles/bread or in this case banana cranberry muffins.

There were 8 bananas that had turned and Karen asked me what I wanted to do with them.  I had previously made vegan banana bread that I used for French Toast so I wanted to go a different route.  I love cooking and to me cooking the same thing over and over again isn’t much fun.  I want to experiment and see how things turn out.  My philosophy if they turn out bad:  throw it out and order pizza.  The other reason I wanted to try something out was that I don’t consider myself a baker.  Baking requires patience and a lot of measuring and well I would rather cut, dice, chop, chiffonade and mince rather than mix, beat and pour.  Having the opportunity to recycle these bananas was the perfect excuse to test out some baking skills.

The next question was what am I going to make the bananas with.  I could have gone the route of nuts as everybody loves banana nut muffins/bread but I wanted something a little more sweet and so I opted for cranberries.  I typically have dried cranberries around the house because they are perfect for overnight oats or in salads (like this Brussels Sprouts Stuffed Acorn Squash whose recipe can be found here.)  Armed with brown bananas, dried cranberries and a muffin tin I was ready to go to work.

Here is the recipe for Banana Cranberry Muffins so that you can go to work too.

I have eaten them cool and out of the microwave (microwaved for 20 seconds) and the banana flavor comes through more when they are warm.  The cranberries add a terrific texture change to the muffins.

Thank you to Karly Kay of iCarlyWithAK for requesting the recipe on Instagram.  If you want a recipe from the pictures posted on Instagram just leave a comment there with a request and I’ll do my best to get the recipe posted as quickly as possible.

Published in Breakfast Recipes
Saturday, 13 April 2013 11:44

French Toast Using Polenta Instead Of Bread

French toast is one of those breakfast meals that you may forget about until you actually see it on a menu.  I can understand why French Toast is not something that gets made in the house as often as pancakes, waffles or omelets.  They involve some work as well as some crusty bread and it is may not be typical to purchase French or Italian bread.  Better yet the best French Toast (until this recipe) is made with challah bread.  The eggy bread has a head start on any baguette because of its eggy taste and soft texture.

A few days ago, Brittany of The Fit Formula posted a recipe that was a take on my baked polenta and eggs recipe and it got me to thinking about how else to incorporate polenta into my meal planning.  I had previously made waffles (here and here) using polenta and figured that there was another application to polenta that could work.  That is when I realized that the previous weekend I had made Vegan Banana Bread French Toast (recipehere) and the idea of Polenta French Toast was born.

One note before you dive into the Polenta French Toast recipe is that this requires a small amount of prep work the day before you want to make it.  So if you are reading this on a Saturday morning just know that you will either have it for Saturday brinner (breakfast for dinner) or Sunday morning.

Published in Breakfast Recipes

Chocolate Pistachio Waffles has been on my meal plan menu for nearly one week now and I wanted desperately to move it up into the week but I also knew that I was going to be riding for three hours and running for 30 minutes and needed something to look forward to.  Then again there was a good chance that waffles were going to be on my menu so I could have scarfed down the chocolate pistachio waffles earlier this week.  Good things come to those who wait……

As I was going through the week I came across the idea of ice cream.  What kind of ice cream would go with chocolate pistachio waffles?  Vanilla?  Boring….. Chocolate?  …..Hmmm, maybe too much chocolate?  Mint? …..the green mint with green pistachio?  Nope, I decided to make strawberry ice cream.  Why?  Because I had just put 2 pints of strawberries into the freezer and knew I could get ice cream from them with little to no effort.When I put together my meal plan I try to create waffles that I have not had in a long time or create a new flavor for myself.  When I was at Sprout’s the idea of chocolate pistachio waffles popped into my head and I knew I had not had that flavor ever even though I knew that I had chocolate hazelnut (Nutella flavor) waffles on the plan for the day prior.  This kind of thing happens to me when I go grocery shopping and I think I have my meals planned out then I walk by the bulk area and can pick up a little bit of this and a little bit of that.  Throw chocolate into the mix andchocolate pistachio waffles and chocolate hazelnut waffles are born.

I know, less talk and more recipe so I will not waste any more of your time.  Here is the recipe for the waffles:

Chocolate Pistachio Waffles And Vegan Strawberry Ice Cream

Ingredients: 1/2c garbanzo flour, 1 egg, 1 oz pistachios, 100g frozen strawberries, 1 Tbsp Goji Berries, 1/2c + 1 Tbsp Coconut Milk (unsweetened and split into 1/4c), 4 sections Ghirardelli 72% cacao chocolate

Servings: 1

Nutritional Information: 712 calories, 72g Carbohydrates, 43g Fat, 28g Protein, 20g Fiber


  1. In your blender add frozen strawberries and 1/4c coconut milk.  Blend until a smooth mixture forms.
  2. Place strawberry ice cream into a metal bowl and into your freezer to set up.
  3. Place pistachios into a storage bag and seal it.  Place towel over top and smash with rolling-pin or meat tenderizer or a can.  Set aside.
  4. In a medium bowl add flour, egg and 1/4c coconut milk.  Whisk to combine well.  Set aside.
  5. In a microwave safe bowl add broken pieces of chocolate and 1 Tbsp of coconut milk and microwave for 30 seconds.
  6. Stir chocolate and coconut milk until a thick ganache like mixture forms then add to your batter.
  7. Whisk chocolate and 80% of the pistachio pieces into batter until well combined.
  8. Heat up waffle iron to your manufacturer’s instructions.
  9. Add batter and allow waffles to cook.
  10. While waffles are cooking remove strawberry ice cream from freezer and make a quenelle and place into a bowl.
  11. Plate the chocolate pistachio waffles and the strawberry ice cream.
  12. Garnish with the remaining pistachio pieces and goji berries then serve.


  • The batter will be thick but when cooked properly will have a crunchy outside and soft interior.
  • If you cannot get the Ghirardelli chocolate you can replace with ~ 1 Tbsp of cocoa powder.
  • The chocolate is dark and thus not sweet so if you want sweet add 1 tsp of turbinado.  I’ve never used stevia but that could be an addition as well.
  • This recipe could easily be an ice cream sandwich as well.  Let your imagination take over.
Published in Breakfast Recipes
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