Rice Nog Oatmeal

Here’s a simple and yummy way to spice up your oatmeal this winter.

Oats (I used GF)
Sliced Raw Almonds
Raw Hemp Seeds
Peanut Butter
Coconut Oil
Maple Syrup
Rice Dream Rice Nog (or other dairy free nog)


Blueberry Mojito Smoothie

Summer is officially here…. it’s 95 degrees out with 41% humidity. so of course I did a 10+ mile mountain bike ride, followed by a 2.5 mile trail run, finished off with a quick jump into Walden Pond to cool off. I love the heat. I’ll take 115 degrees over 32 degrees any day.

This summer weather inspired me to conjure up a yummy, light, and thirst quenching smoothie. ….and I think this might be my new favorite.

Blueberry Mojito Smoothie:
Frozen Blueberries (not very many)
3 Tbsp of Hemp Seeds
1/4 to 1/3 oz of Mint Leaves
Juice from 1 Lime
1 Banana
Coconut Water


Raw Chocolate Almond Butter Cup Smoothie

Here’s how you satisfy that chocolate craving on a raw vegan diet. In general when it comes to smoothies I don’t measure anything so feel free to adjust as needed to your own personal tastes.

Frozen Blueberries
Banana (1-2)
Hemp Seeds (3 Tbsp)
Cacao Powder (1-2 Tbsp)
Almond Butter
Flax Meal
Flax Seed Oil
Water (or Almond Milk)
Maca Powder (optional)



I always start with the blueberries and hemp seeds. Then add some water (or almond milk)  up to the top of the blueberries.  If you’re not going for 100% raw…. unsweetened store bought almond milk will make it more creamy.





Next add the raw almond butter. I used Trader Joes brand for this smoothie. Whether or not their Raw Almond Butter is actually raw is debatable. ….but it’s definitely affordable. Again if you’re not concerned with being raw but want a healthy vegan smoothie…. natural unsalted peanut butter is a yummy option and kids love it too.

I usually add 2 bananas however if you are using almond milk instead of water one banana should be enough.





Next add the raw cacao powder. I prefer the Navitas Naturals brand. I like chocolate… and usually use 2 Tbsp. Too much cacao can sometimes be bitter so don’t go too crazy with it.





The flax meal and flax oil add some great fiber as well as naturally occurring omega-3 fatty acids.

The maca powder is optional. It has a sweet taste and lots of great health benefits.





You don’t need a fancy blender for this one. I make all my smoothies with a $15 blender from Target.

Top off with water or almond milk, blend, and enjoy!

Pineapple With A Kick

Here is a quick and super easy to prepare snack.

What you need:
1 Pineapple
Chili Powder
Maple Syrup

All you need to do is cut up a pineapple into chunks. If you don’t know how to cut a pineapple check out this video. Then just add chili powder and maple syrup to taste. It’s up you how spicy or sweet you want it.

How to Make a Nutrient / Calorie Dense Salad

As an athlete I’m always looking to get the most calories and nutrients out of every meal. Typical salad greens although high in fiber, vitamins, minerals, and phytonutrients generally don’t have enough calories to get me through the day. So here is a great way to super charge your greens.


1 head of romaine lettuce
1 hass avocado
a splash of apple cider vinegar
5 Tablespoons of Nutritional Yeast (not brewers yeast)
a generous amount of dulse flakes (to taste)
a whole bunch of raw sunflower seeds
2 Tablespoons of raw shelled hemp seeds
Braggs liquid aminos (to taste)

other suggestions:
baby spinach
red and green bell peppers
baby bella mushrooms

Cut and wash one head of romaine lettuce.







Next take one avocado and cut it in half. With a sharp knife, holding the avocado in one hand, make multiple slices through it without slicing through the skin. Be careful not to slice through and cut your hand.






Put the romaine, avocado, apple cider vinegar, and nutritional yeast in a large mixing bowl. Stir until it becomes creamy and all of the lettuce is coated.




Finally add in the dulse flakes, sunflower seeds, hemp seeds and Braggs liquid aminos. Mix it all up and enjoy!

Nutritional Info:

Romaine Lettuce – 106 calories, 21g carbs, 8g protein, 2g fat
Hass Avocado – 227 calories, 12g carbs, 3g protein, 21g fat
Apple Cider Vinegar – 0 calories, 0g carbs, og protein, og fat
Nut. Yeast – 150 calories, 12.5g carbs, 22.5g protein, 2.5g fat
Dulse Flakes – 24 calories, 3g carbs, 3g protein, 0g fat
Raw Sunflower Seeds – 190 calories, 8g carbs, 8g protein, 16g fat
Hemp Seeds – 160 calories, 7g carbs, 11g protein, 9.8g fat
Braggs Liquid Aminos – 0 calories, og carbs, og protein, 0g fat

Total: 857 calories, 63.5g carbs, 55.5g protein, 51.3g fat

“Almost Raw” Sweet Potato Pasta

Here is a simple, quick, and yummy alternative to your typical pasta.

1 raw sweet potato
marinara sauce (your favorite brand/flavor)
raw pine nuts
nutritional yeast (Kal or Red Star are best)

First spiral slice a raw (uncooked) sweet potato. For this you will need a spiral slicer… I recommend this one. Next add your spaghetti sauce, pine nuts, and nutritional yeast (amount depends on your preference). Grab a fork and enjoy!

What’s New For 2012

I have lots of new and great things happening this year. It’s been over a year since my last post…. so this is long over do.

First off… I have started a new triathlon training group here in central Massachusetts called Mass Tri. We had our first meeting this past weekend and it’s off to a great start. One of the things I came up with to keep everyone in the group motivated through the cold winter months is a new challenge. I call it The Mass Tri 140.6 Fitness Challenge. Starting February 6th anyone taking part will try to finish an Ironman distance (140.6 miles) over a 4 week span. There are 4 different suggested training plans to choose from to get everyone moving in the right direction.

Second…. I registered for the Mountain Running National Championships at Mount Washington. This is a mountain like no other. I have biked up it twice but this will be the first time racing up it on foot.

Also…. about 6 weeks ago I started to transition to more of a raw food diet. Eating a totally raw vegan diet is something that I have aspired to do for some time. This transition is definitely going to be a work in progress but I hope to be at least 90% raw by the time the mountain running series starts in May. I am now even toying with the idea of fruitarianism. We’ll see how far I can take it.

I’m looking forward to making 2012 a great year. ….and posting more blogs soon.