Category Archives: vegan

Great Energy Bar – El Guapo’s recipe put to the test

Recipe for Runners

As a long distance runner you have to figure out what to eat when you let’s say set out on a long trail run in the forest, down a quiet country lane, run around the blocks in your neighbourhood or in a city park where you live. You need to replenish your energy stores if you want to be able to sustain training for a long period of time. That’s usually about 3/4 hour to an hour before I personally start to notice that my energy is dropping off. It means my body has used up it’s stored sugars and is starting to fatigue. At that point I need to refuel. Fast. It means my body needs sugar that is easily absorbed. read more

Recipe for a Spread – Vegan Homemade Almond Butter

Recipes for Runners – Make Almond Butter as Part of a Fuel Snack:

If you do a lot of cardiovascular exercising, this is a good recipe to have. Almond butter can be part of a nice before workout fuel as it contains a lot of protein. Plus the fats in almonds are healthy fats. Simply spread it on a slice of homemade bread, add some banana and honey and you have a simple energy food for your 1 hr plus workout provided you eat it about 30-60 min before you run.

Why Homemade Almond Butter is so much better:

Homemade almond butter is probably one of the tastiest, healthiest choices for a nut spread for your toast. When you make your own nut butter you know what’s in your butter. In this recipe that is natural almonds. Period. Nothing else. In this nut butter there are no fillers, no salt, no trans-fats, no cheap fats or preservatives – all things you will find in many store bought products. And you might not think it, but it is really, really easy to make! Simply follow the recipe below. Once you’ve made your first batch you will ask yourself why you’ve ever bought any nut butter in a store. read more

Reviewing Runner’s World Homemade Energy Bars for Runners

I was intrigued by the Runner’s World article on diy or homemade energy bars for runners which featured the recipes of four professional chefs who also run. In the article they shared the recipes for their own, as they say, perfect fuel snack. I decided to investigate them to see if they are compatible for people who avoid trans-fats and eat a low saturated fat diet that is both gluten and dairy free.

The first featured chef in the article is Dennis Marron from Pittsburgh. For him taste, texture and sustained energy are the important features of an excellent energy bar. His personal best homemade power bar contains steel-cut oats, dried apricots, dried cherries, goji berries, unsweetened shredded coconut, hemp seeds, blanched almonds, non-fat dried milk powder, toasted wheat germ, semi-sweet chocolate baking chips, agave syrup, honey, turbinado sugar, chunky peanut butter, orange and zest and orange extract. read more

Vegan Sour Cream made with Omega 3 rich Flaxseed Oil

This Vegan Sour Cream made with Omega 3 rich Flaxseed Oil is a basic essential in my kitchen. It works well on it’s own as a dip for fresh, crunchy vegetables cut into sticks, as a spread for crackers and breads or as a base for an impromptu salad sauce. It is made from natural soya yoghurt and gets it sour taste from a splash of cider vinegar. The flaxseed oil gives it a creamy texture and helps you get your daily dose of super healthy omega 3 essential fats. If you don’t want to use flaxseed oil you can substitute it with cold pressed extra virgin olive oil. read more

Vegetarian Chilli – a vegan dinner recipe

This vegetarian chilli is a really handy, filling vegan dinner recipe especially during the cold winter months. It’s quick to make and as a classic one-pot dish. Once you’ve prepared it, it cooks on it’s own quite happily. It’s also a great meal to cook the day before as its flavour only gets better if it is left overnight. I love serving chilli with guacamole, home made soya ‘sour cream’ and corn bread. Check out our cornbread recipe that has an egg free all vegan dinner recipe option, too. read more

Lotte Wild

Eat healthy, be well!