Fennel Apple Salad

2 1/2 tablespoons apple cider vinegar
2 tablespoons fresh lemon juice
1/2 tsp sea salt
1.5 tablespoons extra-virgin olive oil
1 1/2 tablespoons coarsely chopped fresh tarragon
2 celery stalks
1  fennel bulb
1 tablespoon chopped fennel fronds
1 small firm, crisp apple (like Pink Lady, or Granny Smith)
Kosher salt and freshly ground black pepper
Garnish with toasted walnuts

Whisk first 3 ingredients in a medium bowl, once the salt is dissolved add the oil and mix well and then add the tarragon. I like a tart dressing so add more oil if you find this too tart and adjust the salt to taste.

Slice celery, fennel and apple with a mandolin (or thinly slice) and chop fennel fronds; toss in dressing to coat. Season to taste with salt and pepper. I like to add toasted nuts.


Protein Power Banana Oat Smoothie

This smoothie is amazing – it packs a full punch of energy from the fruit and protein from the the tahini, oats and chia – which also adds healthy fats making it a complete meal.

1c Isola Bio Hazelnut Rice milk (or water, or whatever milk you like)
1 tablespoon chia
4 or 5  frozen cherries
1 frozen banana
1 tablespoon tahini
2.5 tablespoons rolled oats

Blend the above ingredients in a blender, put the milk/water in first

The frozen fruit gives it an thick ice cream like texture. The riper the bananas were when they were frozen, the sweeter the smoothie.

With the nut milk as above, 5 cherries, and a med banana, this smoothie has 460 calories, 10g Protein, 13g Fibre, and 27g sugar.  I love this right after a run when I need the carbs, sugars and proteins. If you are watching calories and/or sugar, use water instead of nut milk and it becomes 300 calories, 8g Protein, 11g Fibre, and 16g sugar.

Walnut Raisin Bread

I love this because it is yeast free. It isn’t quite sugar free but I’m still tweaking the recipe.

This is my third iteration and it has produced a consistent result three times. If you wait until it cools to cut it, it won’t break apart as above (but I can never wait for warm bread that’s fresh from the oven).
Set the oven to 350 degrees F

1 c boiling water
1/4-1/3 c raisins (I use thompson but whatever you like, dates also work)
1/4 c coconut oil
2 tablespoons sugar (I used brown sugar, loose not packed)
 – I measure the boiling water in a pyrex, then add the rest of the above to it. Then I just let that stuff sit there while I mix together in a bowl:
1 c whole wheat flour
3/4 c spelt, kamut or all purpose flour
1.5 tablespoons vital wheat gluten
1 tsp each baking soda and baking powder
1/2 tsp salt

1/3-1/2 c walnuts – toast them in a dry pan while you’re getting the rest of this together to add to the flavour but if you’re in a hurry you can skip toasting.

Add the wet to the dry, mix just until it comes together, use a spoon at first but you will have to get your hands in there. Get it into a roundish log shape and put it in your loaf pan – encourage it to cover the bottom of the pan, it is sticky and will stick to itself and you. Bake for 35-40 min.
My loaf pan is 4″ x 8″ – a little smaller than the big size, if you only have a bigger pan just check it 5 min earlier since it will likely be wider and shorter. I don’t grease the pan and haven’t had any issues with sticking at all.
This is a very short and dense bread with a yummy flavour. Wonderful with nut butter.


Pinole – it’s like a power bar or running gel in terms of efficiency and digestibility. Google it to read all about the lore and the Tarahumara runners…

1 cup masa harina (cornflour treated with the mineral lime)
2 tablespoons chia seeds
1/4 cup chopped dates
1.5 tablespoons honey or maple syrup (or rice syrup)
dash cinnamon
2/3 cup water – plus more

Preheat your oven to 350 degrees

Toast the masa harina/cornmeal and chia seeds in a pan for 5-7min, you want to get this really toasty but not burn it (which can be tricky). You will need to stir it quite regularly to keep it from burning in the last 2 min.
Add the toasted grain/seed and the rest of the ingredients into a food processor and pulse until it forms a paste, adding water if necessary (I  add quite a bit of water, maybe almost 1/4 cup).
Once you have your pasty batter, separate it into 3 pieces and roll each one into a ball and flatten them into pancakes about 3/8 inch thick and 5 or 6 inches across. Or roll it into a log and cut 3/8 inch circles. Place on parchment (or greased baking sheet) and bake for 10-12 minutes until it looks dry, it might start to crack on the top. Or make them into larger discs and cut in half (you can get about a dozen small pieces or 3 larger ones/6 half moons).

Grainy hint of cornbread loaf (for the bread machine)

1c + 2 tablespoons room temp water
1 + 1/8 tsp salt
1 tablespoon sugar
3 tablespoons olive oil
1.5 c white flour
1 c whole wheat flour
1 c – I just fill the cup measure with a mixture of the following:
millet, cornmeal, 2 tablespoons milled flax, masa harina, 1 tablespoon vital wheat gluten – in the end it is likely 1/4 c millet, 1/3-1/2 c cornmeal, the flax and gluten, and then the rest masa harina – the one we ate had some chickpea flour but I didn’t like the chickpea flavour in there.
1.25 tsp bread machine yeast
Bake on white bread setting, 1.5lb loaf, medium crust.

I will try this without the white flour soon (Kamut?) but wonder if it would work – might be ok because of the gluten added, but if you try it all whole wheat, I’d suggest the whole wheat setting on the bread maker and adding a little more gluten, like a heaping tablespoon.

Toasted Trail Mix

This really isn’t a recipe, but I bring it every time I go hiking and people always want the instructions so here you go.

Use a dry pan and toast the seeds and nuts individually, doing the oiliest last so you don’t have to clean the pan in between. I use sunflower seeds, then pumpkin seeds, then walnuts and last shredded coconut. I added some sesame seeds (which I had already toasted and had on-hand) and then added goji berries and raisins.
(Trail mix is on the right, surrounded by other hiking snacks.)

Cabbage Juice

This cabbage juice is a super shot of energy. This one is made in the juicer (with mine I need to cut the skin off the lemon first).

1/3 of a red cabbage
2 carrots
1/3 english cucumber
1 lemon
1.5 inches ginger
1 inch fresh turmeric
½ green apple

2 servings. If you find the flavour to be a little bit intense, just add a little bit of water.