Archive for the ‘Recipes’ Category

Chocolate Raspberry Chia Nutritional Shake Recipe Video

July 22, 2010 Leave a comment

This is a recipe I came up with for a post workout shake.  I usually drink mine in the morning after my workout, whether is be running, biking or swimming. They are hundreds of variations you can use, but this is one I have found particularly tasty.

Here is the printed recipe

2o oz cold filtered water

1 banana

1 cup frozen raspberries

3 scoops USANA Chocolate Whey Nutrimeal


1 Tablespoon USANA OptOmega Oil

(blend 3 seconds to mix)

spoon in 1/2 cup Chia Mixture (see recipe below)

Chia Mix

1 cup filtered water

2 heaping Tablespoons Chia seeds

(stir and refrigerate for 30 minutes until gel forms)

Enjoy!! 🙂

Nutritional Breakdown

Calories  543

Fat  19.5 gr

Carbs  80 gr (21g Fiber, 40g sugar)

Protein 20 gr

This usually fuels me until lunch, but I’m 6’1″ and 195 lbs.  You can definitely cut the recipe in half or share with a friend if it seems like too much.  But I think that once you taste it, you’ll want it all for yourself.


Turkey Day Tips from a Restaurant Chef

November 24, 2009 2 comments

Ok, so this isn’t really running related but it IS my other passion, cooking.

So, for those of you anointed the task of preparing the Turkey Day feast, I thought I’d give you some of my secrets and recipes.

Tip #1 is getting the Bird ready.  I have brined my turkey for the last few years with great results. First, make sure turkey is defrosted (if frozen, I prefer fresh turkeys), remove the neck and giblets from cavity, then place in brining solution.


  • 1 cup salt
  • 1 cup sugar
  • 2 oranges, quartered
  • 2 lemons, quartered
  • 6 sprigs thyme
  • 4 sprigs rosemary

Dissolve the salt and sugar in 2 gallons of water.  If you have a huge bird and need more brine, add 1/2 cup sugar and 1/2 cup salt for every extra gallon of water you use.

Soak in brine for 4-24 hours.  What is happening is the meat is absorbing the solution, so it will retain water during cooking and be juicier.  Kind of like how runners retain water when eating high sodium diet before a marathon 🙂

After brining is done.  Rinse turkey, rub with softened butter, kosher salt, black pepper (to taste), stuff with quartered white onion, carrots, celery, thyme. (I like to slide some butter cubes under the skin also)

Cook 1 hour breast side down, flip over, add  and continue cooking until internal temp is at least 165.  Baste every 15-20 minutes, until done.  If skin is brown and crispy and turkey is still not done, cover with foil to prevent burning of skin.

A couple other tips…

Turkey aside, not everything has to be cooked on Thursday!  Get as much prep, cutting, peeling, etc done earlier in the week.  Tuesday and Wednesday.  It will make your day, SO MUCH easier!  I trim green beans, peel carrots, peel potatoes, make gravy ahead of time.  And we all know that Thanksgiving dinner tastes even better the 2nd day, right!  That’s because all those flavors of the stuffing, sauces, etc get to “marry” and incorporate overnight.  Why not have this happen on Wednesday night and make your life easy on Thursday!  Enjoy Thanksgiving!

Another one of my staple T-Day recipes is homemade cranberry sauce.  Buy some whole cranberries, usually in 1lb bags.

1 lb fresh cranberries

1 cup sugar

1 cup water

1 orange, zested

bring water and sugar to boil, add cranberries and zest and boil until cranberries have popped and start to soften (about 10-15 min) take off heat and cool.  Mixture will turn to jelly and tastes delicious 🙂

Cranberry sauce, homemade!

It will be a little chunky, not the usual can shaped cran-jello, but oh, so good!

Here is a recipe I’m trying for the first time this year.  Found it online at food network.  Actually saw it on the food channel while on the exercise bike at the gym and decided I MUST try this…

Apple, Walnut & Sausage Stuffing

I used a mix of breakfast sausage and Chorizo for the restaurant.  For my real Thanksgiving I will use a spicier Chorizo from Mexico.  Make sure you take the skin off of all sausage.

This is the dish that will make your kitchen smell like Thanksgiving…fresh sage, apples, cider.  Wow.

Chia Fresca Recipe

October 21, 2009 Leave a comment

If you have read Born to Run, by Chris McDougall then you should know what Chia is.  If you haven’t read the book and you consider yourself a runner, go out and buy it NOW!  Ok, so Chia are tiny little seeds that a tribe in Mexico uses as their staple for nourishment on long runs.

Most stores I’ve seen don’t carry them so the best place to get them is online.  I get mine from where they are $6.99/lb.  The nutrition breakdown is as follows, 1 ounce of chia, 137 calories, 9g fat, 12g carb (11g fiber), 4g protein

These are actually the same seeds that come with the infamous Chia Pet.  But mixed with water and some sugar and lime (see recipe below)  they transform into a superfood.  The seeds emit a gel like substance that turns the drink into a gelatinous “smoothie”.  It sounds gross, but it is actually quite pleasant and tasty.

Chia Seeds

Chia Seeds

Chia Fresca Recipe

30 oz water

6 heaping teaspoons chia seeds

3 limes juiced

1 Tablespoon honey (more or less to taste)

Let stand for at least 1 hour, serve chilled

NOTE:  for whatever reason, some seeds sink, and some float.  Don’t worry, just shake a little before drinking so you have an even disbursement of seeds.

Here is the History and Science of the Ancient Chia Seed

I have used my chia fresca several times while on long runs.  Most of the time before I run, I’ll have 4-6 ozs.  I’ve also used as a recovery drink a couple times.  Once I even added it to my Accelerade in my water bottle that I carried during a 16 miler.  Unfortunately the seeds kept clogging the drink spout.  I didn’t really notice any remarkable benefit, but they didn’t hurt me either.  I have yet to use chia fresca on a run where one would expect to “hit the wall”, like a marathon or ultra.

I think its fun to drink, different

When chia seeds hydrate, they form a gel type substance.   This keeps you feeling full and keeps you hydrated.  You can also use this gel as substitute for butter in recipes, or as a salad dressing additive.

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