Wednesday, 07 October 2015 13:45

Recipe: Freekeh and Brussels Sprouts Salad

Karen and I have been using Hello Fresh for a few weeks now as a way to make time for each other during hectic work and training schedules. The recipes they provide are terrific and easy to make. The Freekah Sald has become one of our favorites and is one that has been made three times now.

If you are unfamiliar with freekah then I suggest you get familiar with it and this recipe is a great way to use the grain. Freekeh has a slightly smoke and nutty flavor that seems pronounced in this dish. Probably because it is paired with the acidity from a Fuji Apple and the creamy/crunchy fat from the walnuts. Of course, Brussels Sprouts cannot be ignored because well.......Brussels Sprout.

This recipe is great for vegans but also for those carnivores that are trying to follow a Meatless Monday ritual.


Published in Dinner Recipes
Tuesday, 16 April 2013 11:44

Acorn Squash And Brussels Sprouts Salad

Acorn squash is slowly going to ‘fall’ out of season (thank you to the Spring that hasn’t really sprung yet) and that saddens me.  There is nothing like an acorn squash that is baked in the oven and then just lightly (OK, heavily) coated in cinnamon with a tablespoon (OK, three tablespoons…..OK, OK the entire jar of homemade nut butter).  While I have them around I am going to use my acorn squash to the best of my ability.

Yesterday was a complete recovery day as we enter what I suspect will be the hardest two weeks of Ironman Texas training to date.  I stopped counting the yards I have to swim this week when we entered 5 digits and I know there is a 6 hour ride on Saturday and a 2.5 hour run on Sunday.  So on Mondays which are active recovery days I have to dial down my activity which means dialing down my food consumption.  What that does not mean is that I dial down the flavor or the inspiration to get into the kitchen and create.

As I was meal planning on Sunday evening and rummaging through my produce I came upon two gorgeous acorn squash and knew immediately I was doing something with them.  I originally thought that I would slice and bake them but thought that was too simple and what would I want with it if cooked that way.  At that moment Karen asked me to help her meal prep her lunches based on what I was eating for lunch or dinner.  This is a huge deal for me as Karen does not typically eat my dinner during the week. That was until yesterday when she had this Vegan Cornmeal Pizza.  I was excited and wanted to make something light and refreshing for her to eat that would also help me get through the light activity day and to provide something nutritious that could also be taken to the office for Karen.

I chose to stuff the acorn squash but not with millet or quinoa or rice which can have a lot of carbs.  Instead I was focused on light and with lots of fiber to keep me feeling full for a long time.  I knew we had Brussels Sprouts and I had just picked up some dried fruit (yes carbs but when you are using small amounts they do not add up – you will see in the nutrition information in the recipe.)  The next decision was how to dress it and I love sriracha and figured I could use a bit of that and something acidic to cut it with and apple cider vinegar entered the picture.

Here is my recipe for an Over-Stuffed Acorn Squash And Brussels Sprouts Salad.  By the way I am going to start taking better pictures of the process so that you can see what is needed and how they are prepped as you move through the recipe.  Hope that helps you visualize the recipe and gets you into the kitchen more often.

Acorn Squash And Brussels Sprouts Salad

Ingredients: 1/2 Acorn Squash, 100g Brussels Sprouts, 1/2 green onion (including bulb), 10g Tbsp dried cranberries, 10g Sunflower seeds, 10g seedless raisins, 10g pumpkin seeds, 1 Tsp Apple Cider Vinegar, 1 Tbsp Sriracha Servings: 1 Nutritional Information (without dressing): 274 calories, 44g Carbohydrates, 9g Fat, 8g Protein, 7g Fiber Directions:

  1. Pre-heat oven to 405*
  2. Cut acorn squash in half and de-seed.
  3. Place acorn squash in oven and bake for 25 minutes or until soft to the touch.
  4. While acorn squash is baking chop the Brussels Sprouts and green onion thinly.  Place in a bowl.
  5. Add cranberries, sunflower seeds, raisins and pumpkin seeds and set aside.
  6. When acorn squash is ready remove from onion and place on plate.
  7. Combine the vinegar and sriracha then dress the salad.
  8. Add Brussels Sprouts salad to the plate and serve.


What Fall Ingredient Will You Miss The Most?

Do You Enjoy Making Simple Salads?


Published in Lunch Recipes
Thursday, 22 November 2012 15:36

Thanksgiving Breakfast

Thanksgiving is all about eating until your pants burst or so I have read.  Ever since I started the endurance lifestyle my calorie consumption has changed quite a bit. In my first marriage Thanksgiving was just a day to eat, eat and eat some more.  After doing Thanksgiving at her family's house, which included dessert we went to my family's house and that including all the trimmings as well.  It is said that the average American will consume 3000 calories in their Thanksgiving meal.  This meant I was consuming 6000 calories and that is not an exaggeration.  Today my views of the holiday and eating habits have changed. My first Thanksgiving as a vegetarian was going to be scary or so I thought.  This holiday is my favorite of all the holidays because of the lack of pretense but also because I was a huge turkey lover.  Throw on the gravy and my ex-father-in-laws stuffing and man alive the gluttony was on like donkey kong.  That first meal was full of brussels sprouts, cauliflower, spinach and stuffing (sans bacon.)  I was in heaven as my stomach was not bloated and I ate very well and in control.  This was going to be great. I also realized how important it was to eat breakfast so that when we sat down I did not have the grumbling stomach and forget about controlling myself.  That is when I started to think that having breakfast was important but not just any breakfast. A breakfast that was packed with protein to make me feel fuller longer was important and so I created a recipe that would be perfect for a late breakfast and would help carry me through to meal time. For those of you on the East Coast this may be too late or just on time.  For those of you on the West Coast just time this perfectly so that you are not diving over 'THAT' Uncle to get to the Turkey or Brussels Sprouts.

Thanksgiving Brussels Sprouts Hash and French Toast Waffles


  • Brussels Sprouts Hash: 2 Hard Boiled Eggs (chopped), 54g Brussels Sprouts (sliced), 2 Sun-Dried Tomato Halves (chopped)
  • French Toast Waffles: 4 slices Brown Rice Bread, 1 egg, 1/2c Coconut Milk, Cinnamon

Nutritional Information:  440 calories, 45g Carbs, 18g Fat, 20g Protein Directions:

  • Pre-heat waffle iron and a saute pan (no oil.)
  • In a shallow bowl combine the egg and coconut milk to create a custard.  Stir in the cinnamon until well combined.
  • In the heated pan add the brussels sprouts and allow to brown (approximately 5 minutes)
  • While brussels sprouts are browning add the bread to the waffle iron and cook as you would any other waffle.
  • After brussels have browned a bit add in the sun-dried tomatoes and the eggs and cook until eggs begin to brown a bit.
  • Plate the brussels sprouts hash and the french toast waffles should be done at the same time.
  • Plate the waffles and add PURE maple syrup or honey.
  • Enjoy with a cup of coffee or green tea.


Published in Breakfast Recipes