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Entries in Triathlete kitchen (9)

Tuesday
Oct012013

You Can't Beet London

The title pun is intended. Many of you know that I recently spent some time in London. I was there for a race, representing the USA at the Age Group World Championships of Triathlon. This was an overwhelming and humbling experience. The whole Iaciofano clan showed up, as well as a hearty cheering squad from my old stomping ground in Los Angeles.

Highlights included:

Scotch eggs and fried capers at the Pheonix Pub in Covent Garden.

Copious amounts of "Flat Whites" (this one from a bike cafe called Look Mum, No Hands!)

A post-race celebration at the Dock Kitchen.

Wacky bus rides.

Underwhelming tube rides.

Black Pudding! (from Albion Cafe) John and I both liked it.

The best bathroom this side of anywhere (Nopi in SoHo).

The best food market this side of anywhere (Borough Market).

Copious amounts of clotted cream (from Brown's Hotel).

With equal amounts of gin. And rum. And heavens only knows what else (from Purl).

A proper British haircut for John.

A lot of shopping with Kaz.

Brunch featuring toast caddies! (At High Road House, Chiswick)

Waffles on sticks! (Tower of London)

More bike cafes (Zappi's in Oxford).

And a ridiculous, Team USA photoshoot around London...

Phew — that was a lot. Of beer. And gin. And blood pudding. How to recover? Vegetables. Even for breakfast. But how? Of course, I could be traditional and go with a nice vegetable frittata. But I had just been exposed to seemingly endless rows of cute coffee shops and cafes displaying their homemade baked good, including granola. I wanted to make my own.

And so I did. With vegetables. Beets and squash to be exact. These veggies toast up very sweet, so they're perfect for your morning granola. Add a little spice and nut action, and you've just created an addictive breakfast, snack, lunch...Now if I could just find an NYC coffee house that makes a flat white...

What You Need:

3-4 medium sized beets, trimmed of their greens and thinly sliced into 1/8" rounds

1 delicata (or winter) squash (you could also use butternut or sweet potato)

1 1/2 cups rolled oats (I used Bob's Gluten Free variety)

1 cup dried cranberries

1/3 cup dates, pitted and chopped

1/2 cup pecans

1/2 cup roasted pistachios

3/4 cup coconut flakes

3 tablespoons extra virgin olive oil

3 tablespoons maple syrup

1 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1/4 teaspoon cardamom

1 1/2 teaspoon sea salt

What you do:

Preheat your oven to 300°F. Line a large baking sheet with parchment paper.

Slice the delicata squash in half and remove the seeds with a spoon. Slice each half of the squash into 1/8" inch thick pieces. Place the squash slices and the beet slices on the prepared baking sheet, but don't crowd them! Give 'em some room to breathe.

Throw them in the oven and let them bake. And bake....and bake. This takes a while, as you are essentially making vegetable chips which requires baking all the water out of the veggies. Veggies have a lot of water. The whole process could take up to an hour. Keep checking on them, as smaller pieces may crisp up faster and you don't want them to burn. Have a bowl ready to place more quickly cooked pieces.

Once all your veggies have "chipped," place them in the bowl and break them up into smaller pieces with your hands. Think about what size would fit nicely on a spoon. That's the size you should break them into.

Increase the oven temperature to 350°F.

In another bowl, combine the oats, spices and nuts. Mix in the olive oil and maple syrup and coat all the dry ingredients evenly with the wet. Spread this mixture onto a baking sheet (you can use the same one that you used for the veggies) and bake in the oven for 30 minutes. With five minutes left in the baking time, sprinkle the coconut flakes on top. Coconut will toast up rather quickly, so it doesn't need much time.

Remove the mixture from the oven and add it to the bowl of veggie chips. At this point you can also add in the dried fruit. Mix to combine. Store in an airtight container for weeks! Now you can have your vegetables for breakfast.

 

Monday
Aug052013

A Building Year with Tiramisu

Have you heard the phrase, "it's a building year"? This is sometimes applied to sports teams when they are rearranging their players because of trades, training up the rookies, and generally ironing out the kinks.

Recently this phrase was used to describe my current triathlon season. Injuries and health issues have forced me to have a different season that I wanted. Initially, I was not pleased with this description.

But time out for sports (and desserts), people. Isn't every year a building year? Is there a year when you stop and think, AH-HA! This is the one, the icing on the cake, the final layer...and after this...well, after this—what? There will be no improvements? I can just wait for the cool embrace of death?

Sorry to be blunt, but if that's the case, then I certainly hope every year is a building year.

Take for example, this tiramisu recipe. I created it for Triathlete Magazine as a healthy alternative to traditional tiramisu, which aside from being delicious, has very little nutritional value. This one does, however. It's packed with healthy proteins from almond flour, chia seeds and Greek yogurt.

But the best part of this tiramisu is the assembly. Don't be intimidated, it's a process. Layers of solid cake are stacked on top of squishy yogurt filling, unstable strawberries (anti-oxidants and vitamin C!), and rickety, toasted almonds.

Building it requires patience and a very steady hand. As soon as you place that strawberry on top, the whole thing veers to one side all Leaning Tower of Pisa-esque until—EGADS!—it's fallen over and the filling is smooshed all over the place.

This is especially awesome when you are trying to photograph it for a professional magazine. You can imagine the cursing. But don't, there might be children present.

As many times as I built it up, it fell over. I did finally get it to stand, clicked a few photos and then ate the whole thing. 

I can report that this tiramisu is just as good on it's side as standing straight up.

Which brings me back...to me. This year it's felt like every time I stack up another layer, the whole apparatus comes tumbling down. But I think I can say this: Like the tiramisu, I'm just as good lying on my side (my bike several feet away) and cursing (again, don't imagine it) as I am standing up and on a podium (only the podiums in my mind this year...).

And so are you.

So raise a fork to building years, I hope we both continue to have them. And make this recipe for Healthy Tiramisu. You can follow the recipe below, but it would tickle me if you'd go check out the latest edition of Triathlete Magazine, page 88.

INGREDIENTS

For the cake:

4 eggs, separated into 4 egg yolks and 4 egg whites

2 Tbsp lemon zest, packed

1/2 cup sugar, divided 1/4 cup and 1/4 cup

1 1/2 cup almond flour

1 teaspoon baking powder

1 teaspoon white or cider vinegar

Pinch of salt

For the filling:

½ cup almond milk

½ cup plain, non-fat greek yogurt

⅓ cup chia seeds

1 teaspoon almond extract

1 tablespoon confectioner’s sugar

 

For the crunchy almond layer:

¾ cup slivered almonds

2 tablespoons brown sugar

2 tablespoons of water

1 teaspoon ground cinnamon

¼ teaspoon ground nutmeg

pinch of salt

 

Extras:

3 tablespoons instant coffee or espresso powder dissolved in 1/3 cup hot water

¼ cup cacao powder (or unsweetened cocoa powder if you can’t find cacao)

1 pint strawberries, sliced

cacao nibs (optional)

 

METHOD

First, bake the cake. I wanted a flat cake so that I could layer my tiramisu. To achieve this, I baked my cake on a cookie sheet lined with parchment paper, so I could spread the batter thinly.

1 Preheat the oven to 350°F.  Line the bottom of a cookie sheet (preferably the kind that has sides) with parchment paper, and spray the paper with non-stick cooking spray, or grease with butter.

2 In a large bowl, stir together with a wooden spoon or whisk the egg yolks, lemon zest, and 1/4 cup sugar until smooth.

3 In a separate bowl, or a food processor, blend the almond flour and baking powder.  Add the flour mixture to the egg yolk mixture and beat until just smooth.

4 In a very clean bowl, beat the egg whites with an electric mixer. When bubbles start to form, add a pinch of salt and the teaspoon of vinegar (these ingredients help the egg whites stay firm as you add sugar). As the egg whites begin to increase in volume, sprinkle in the remaining 1/4 cup of sugar, a little at a time, as you continue to beat the eggs whites.  Beat until soft peaks form. It’s important to add the sugar a little at a time, as the sugar may cause the egg whites to fall.

5 With a rubber spatula, fold the beaten egg whites into the almond mixture a little at a time.  I started with a small amount of egg whites to loosen up the almond flour mixture, which can become firm. After this, you can add the egg whites in large scoops, folding to incorporate it all.

6 Pour the batter onto the prepared cookie sheet and place in the oven. Bake for 20 minutes. The edges will turn golden brown. Remove from the oven and let cool. With a sharp knife, slice the cake into serving-size rectangles, and set aside. You can make the cake ahead and freeze it for up to a week. To do this, assemble the sliced cake into layers, placing a piece of parchment paper between each layer (the paper will help the layers not stick to each other). Wrap the sets of cake with foil and store in the freezer until ready to use.

Make the filling:

1. In a small bowl add the ⅓ cup chia seeds to ½ cup almond milk. Refrigerate for at least 3 hours, or overnight. You want the chia seeds to expand, creating a pudding-like consistency. (Note: you can keep this in the fridge for up to a week, stirring it into all kinds of things like oatmeal and smoothies, so feel free to make more!).

2. Once the chia seeds have expanded, add the 1 teaspoon almond extract and the tablespoon of confectioner’s sugar to the mixture and stir thoroughly.

3. Add in the ½ cup of greek yogurt, and stir to combine. Set aside (you can store this in the fridge as well).

Prepare the almonds:

1. In a skillet over medium heat, dissolve the brown sugar in the water. Add in the spices and the almonds and allow to simmer gently, stirring constantly.

2. When most of the water has absorbed, spread the almonds onto a piece of parchment paper and allow to cool and dry completely. The almonds will be sticky and they will stick together – this is ok! And tasty, too.

Assembly:

1. Dissolve 3 tablespoons of instant coffee or espresso powder in ⅓ cup hot water.

2. Place one piece of cake on plate. With a pastry brush, brush the top of the cake with the coffee.

3. Place a few clusters of candied almonds on top of the cake.

4. Arrange some sliced strawberries on top of the almonds.

5. Spoon the chia seed/alomond milk/greek yogurt mixture on top of the strawberries and dust the cacao powder (I use a tea strainer loaded with cacao powder for a nice, even dusting).

6. Repeat! Challenge yourself to see how high you can stack them! Top with a few cacao nibs (optional) and a whole strawberry.

Thursday
Jun272013

Rinny's Race Cakes

Recently, I had the great good fortune to meet two pro triathletes: Mirinda Carfrae and Tim O'Donnell. 

Chelsea Piers hosted a Q & A event with the tri-sport stars and "Rinny" and "TO" good-naturedly indulged us while we peppered them with ridiculous questions like,

"How do you stay motivated?" and, "What do you eat before a race?"

To this last question, Mirinda admitted that she eats cupcakes before her races. Cupcakes. With icing. Specifically, she liked Whole Foods' gluten-free cupcakes. She mentioned something about them being a perfect amount of calories and sugar — topping off what was hopefully a nutrient-rich diet the previous day.

Here I am eating oatmeal before I race, like a sucker, and Mirinda is chowing down on cupcakes. Later on, I questioned her privately, "You really eat cupcakes before a race?" 

"She has a food blog, she might write about this!" a bystander cautioned Mirinda before she could answer.

At this, Tim piped up and said I should make them for the blog and call them "Rinny's Racecakes".

And so, I have. All the credit goes to Rinny for the idea and TO for the name.

Now, these cakes are a little different. They are gluten-free, but they're made with beets which keeps them extra moist, and some say the Nitric Oxide in beets translates to better athletic performance...I'll try anything.

The sea salt topping is for extra electrolytes, which can't hurt on those hot summer race days.

Finally, how to get them to a race. If you're lucky enough to be eating at home beforehand, then you don't have this problem. But if you need to take your breakfast with you, you need to accomplish two things: 

1. Minimize frosting mess.

2. Prevents cupcake squish (a real phenomenon.

To solve the first problem, I sliced the cupcakes in half and frosted them sandwich style. Easy!

For issue the second, I converted a simple bottle of Smart Water into a cupcake tote. Instructions follow!

What You Need:

For the Cake:

1-1/2 cups almond meal

½ cup brown rice flour

1 teaspoon baking soda

½ teaspoon baking powder

1-1/2 teaspoons sea salt

1-1/2 cups turbinado sugar

2/3 cup cacao powder or unsweetened cocoa powder

4 small red beets, roasted

3 eggs

½ cup almond milk

1/3 cup extra virgin olive oil (I used Colavita)

1 teaspoon vanilla extract

For the Frosting:

1-2 tablespoons of water

1 8oz package of vegan cream cheese (I used Daiya - I swear it's good)

2 1/2 tablespoons of PB2 peanut butter powder (I used the chocolate flavor)

2-3 tablespoons of confectioner's sugar (depending on your need to sweetness

For the Top:

Pink Himalayan Sea Salt

Process:

First, deal with the beets. I admit to being lazy and bought mine pre-roated. I've got a lot on my mind pre-race and I don't really want to bother with roasting things, whatever they are. However, if you'd like to roast, here's how to do it:

Preheat your oven to 400 degrees.

Slice the beets in half and wrap them in aluminum foil.

Place the wrapped beets in the oven and roast for 30 minutes, or until soft when pierced through the center with a knife.

Remove the beets from the oven, allow to cool and then peel the skins off. Chop them into cubes.

Reduce the oven heat to 350 degrees.

Place the cooled, chopped beets in a blender with the almond milk and puree until very smooth - so smooth you could drink it.

In a large mixing bowl, combine the almond flour, brown rice flour, baking soda, baking powder, salt, cacao powder and turbinado sugar. Mix all dry ingredients together.

In a separate mixing bowl, whisk the eggs, olive oil and vanilla extract.

Add the pureed beets to the egg mixture and mix to combine. Pour the wet beet mixture into the mixing bowl with all of the dry ingredients and stir until combined.

Prepare a cupcake tin by lining with cupcake paper or greasing with non-stick baking spray.

Pour the batter into the prepared cake pan and bake for 20 to 25 minutes or until a toothpick inserted into the center of one of the cupcakes comes out clean.

Allow the cupcakes to cool.

In the meantime, prepare the frosting:

Place the cream cheese, peanut butter powder, water and sugar in a medium bowl. With a hand-held mixer, beat until smooth. It's best to add just a little water at a time, so the mixture doesn't get runny. It should be the consistency of frosting.

Once the cupcakes have cooled, slice them in half cross-wise with a sharp knife and sandwich in some frosting on the bottom half. Place the top back on and garnish the top with the pink Himalayan sea salt (extra electrolytes!).

How to make the water bottle carrier:

What You Need:

1 bottle of Smart Water (drink the water first, you'll need to be hydrated anyway if you're racing)

1 exacto knife

Parchment paper for lining in between the cupcakes

What to Do:

With the exacto, slice the bottle of water around the middle so you have two same-sized pieces. 

On the top half, make a small vertical cut, like the tails of a suit jacket. This will allow you to fit the top half into the bottom half.

Place a finished cupcake in the bottom half of the bottle. 

Place a piece of parchment on top of the cupcake.

Keep stacking cupcakes and parchment alternately until it seems unwise to continue.

Secure the top half of the bottle over the bottom. 

Race breakky to go!

On a side note, Tim was kind enough to write this message on his photo for The Box. I used it as a Father's Day card:

Tuesday
May142013

Fall Down and Get Back Up Again. And Again...

I've had a few biking "incidents" lately. These things happen. And luckily, they haven't been too serious. However, they don't really make you feel excited, or happy, or all, "woooo TIGER BLOOD, I'm WINNING!!"

No. They sorta make you feel slow. And slightly stupid. And owchy. And couldn't Johnson & Johnson make the size bandaid that you need (tarp sized, please), instead of 1,298 sizes that won't work??

Just a suggestion.

And here's another suggestion: taxed muscles, whether from training or from a fall need some recovery and repair. Nutritionally speaking, a good way to get that is through protein. This month, I was featured in Triathlete Magazine's June issue with two sneaky protein-rich recipes.

Sneaky? Yes, they're sneaky because they don't contain meat or fancy protein powders. They contain farro. Farro is a grain that is very high in protein (about 6 grams per 1/2 cup of cooked farro). And you can use it to make any number of things, like the Coconut Farro Oatmeal or Fig Cookies with farro crust.

The recipe for the Coconut Farro Oatmeal is below. For the fig cookies, go check out Triathlete Magazine!

Serves 2-3

Ingredients:

1 cup farro

2 cups coconut milk (not the condensed stuff, the other kind) plus additional for serving

pinch of salt

1 tablespoon maple syrup

½ teaspoon cinnamon

¼ teaspoon nutmeg

2 rounded tablespoons of ground flax seeds

¼ cup dried cranberries

½ cup fresh blueberries

¼ cup slivered almonds

¼ cup shredded coconut (unsweetened preferred, but you can use either)

Instructions:

Measure out the farro, ground flax seeds and coconut milk and pour them into a medium pot. Heat on medium-low on your stovetop adding in the seasonings and sweetener: maple syrup, cinnamon, salt, nutmeg.

Simmer until tender and liquid is absorbed - about 20 minutes.

In the meantime, preheat your oven (or toaster oven) to 350 degrees. Line a baking sheet with parchment and spread the shredded coconut and almond slivers onto the baking sheet. Toast for about 5-8 minutes, keeping a constant watch on the progress as the nuts will toast quite quickly. Feel free to toss halfway through the baking process to ensure an even browning.

Remove from oven and set aside.

Scoop the cooked farro into serving bowls. Top with a little extra coconut milk, fresh blueberries and dried cranberries. Sprinkle with the toasted almond and coconut mixture.

A special note of thanks to all my Full Throttle teammates who have been so nice and supportive as I continually fell off my bicycle in the past week. Thanks for delivering medical supplies, making me dinner, checking in, checking in again, enduring chatter about my sprained groin...the list goes on. You guys are the best.

Friday
Mar292013

Training Diary - Kitchen Sink Granola

Reality can be alarming. Especially when what you think is true is not exactly how things are. Take for example my morning bike ride (I promise I will bring this back to food and it will all loop together wonderfully):

The workout was the following: 4 loops of Central Park with 5 Harlem Hill repeats. 

I started out with Group 1, the fastest group. I was quickly dropped on the second loop. During the summer and fall of last year I could stay with Group 1. But it's March, and it's been frickin' freezing outside, so I haven't been on my bike. Consequently, I got picked up by Group 2 and rode with them.

This is fine, I tell myself. Group 1 are all boys, anyway. Group 1 smells. And they talk funny (one of them is Australian - love ya, Mark!). 

And I must take a moment to remind myself it is only March. But with my first race fast approaching on April 7 in South Beach, it is sometimes hard to reconcile what you want with what you actually have.

Which brings me to granola. Yes, granola.

The other day I wanted some, but as I perused the contents of my cabinets, I realized I did not have the ingredients to make a truly stellar granola. But I had something in storage....so I made granola with what I had. And it was good. Quite good, in fact.

So, sometimes you just have to do the best you can with what you have. And as I realized with the granola, what you have can add up to be a lot more than you thought and even produce some pretty impressive results.

Here's how to make Kitchen Sink Granola:

What You Need:

2 cups rolled oats (I used the Quaker 5 minute kind because that's what I had available)

1/2 cup silvered almonds

1/2 cup chopped walnuts

1/3 cup shredded, unsweetened coconut

3/4 cup chopped dried figs (you can use any kind of dried fruit, but again, this is what was rolling around in my cabinets).

2 tbsp Coconut Oil

2 tbsp Maple Syrup

1/2 teaspoon salt

1/2 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

What To Do:

Heat your oven to 350 degrees.

In a large bowl, throw ALL The ingredients together. That's right, all of 'em. Now, mix. Make sure that coconut oil is evenly distributed.

Spread the mixture evenly onto a large baking sheet and throw it in the oven.

Let it toast for about 5 minutes, and give it a check. The coconut shreds can burn easily, so you want to make sure you give this stuff a good mix every now and again. You do NOT want burned coconut.

Toast for about 10 more minutes, making sure to mix things up every now and again. 

Remove from the oven and allow it to cool.

Finishing Touches:

I baked a sweet potato, mashed it up with some almond milk, topped it with the granola and then heated the whole enterprise in the microwave for about a minute and a half.

Strong coffee recommended.

South Beach, here I come....

Oh, and Group 1 really doesn't smell. Not worse than the rest of us, anyway...