My Favorite Vegan Recipe

As you may or may not know, Deb and I adopted a rabidly vegan nutrition philosophy from 2015 through early-2017 when we transitioned back to a more vegetarian diet with some fish and seafood thrown in occasionally. Today, we do eat beef and chicken in small amounts as long as the meat/poultry/eggs/cheese, etc. are organic and from pastured animals. I would guess that we still eat around 90% plant-based.

I found very favorite vegan recipe on Pinterest a couple of years ago and it has had a prominent place in our meal rotation ever since. This Lentil Chili from Katya at the blog, Little Broken, is simply AMAZING!  Rich and hearty, you’ll never miss the meat! I love to serve it over brown rice or cauliflower rice or in baked russet potatoes or baked sweet potatoes – and of course with ample sliced avocado.

If you’re not so concerned about keeping things vegan, you could add shredded cheese and sour cream too.

I hope you enjoy it as much as my family does!

Photo from All rights reserved.

Lentil Chili


2 Tbsp. olive oil or avocado oil (my choice)
1 medium yellow onion, chopped
1 large red or yellow bell pepper, chopped
5 cloves garlic, minced
1 T chili powder
1 lb bag of brown lentils
1 28 oz cans no-salt diced tomatoes (I like Muir Glen Fire Roasted Diced Tomatoes)
1 bay leaf
2 (32 oz.) cartons vegetable stock
⅓ cup fresh chopped cilantro
sea salt and fresh ground black pepper


1. Heat oil in a large pot. Add onion and red bell pepper and saute until soft and lightly browned, stirring occasionally.
2. Stir in garlic and chili powder; cook until fragrant.
3. Add lentils, tomatoes, bay leaf, and stock. Season with salt and ground black pepper, to taste. Bring to a
boil, lower the heat to medium-low and simmer, partially covered, for 30 minutes or until lentils are
tender. Remove from the heat and discard the bay leaf.
4. Transfer 3 cups of the chili into a food processor or a blender and process until pureed; add the pureed chili back
into the remaining chili and stir to combine. Taste for salt and pepper.
5. Stir in cilantro and serve.

Makes 8 servings

Add-in suggestions:

  • spinach or kale
  • black beans

First Breakfast…

One of my commitments this year has been to wake up at 3:30 am and use the early morning hours to create: to write, to plan, to meditate… to do all those things that tend to get lost in the shuffle once the craziness of the normal day sets in. It’s required several things to change.  First, I’ve shifted my workouts to the evening. That’s been a TOUGH adjustment. I’m most definitely a morning girl and I really prefer to do my training before anyone wakes up (not after everyone has gone to sleep), but it’s a shift I was willing to make as Deb and I negotiated how to fit in my health coach training program course work. Second, it means I have to add a meal to my day. I really believe strongly in eating every 4-ish hours. So, when I’m getting up at 3:30 am, I need an extra breakfast to carry me through to smoothie time (~8 am).

This is my new favorite first breakfast (not to be confused with my favorite breakfast quinoa bowl that I still eat nearly ever day around 11:30 🙂 ). I absolutely LOVE avocados, but honestly, smooshing one up on a piece of toast never really occurred to me. Then one day, about 2 months ago, I saw a picture on Instagram and thought, “Wow, that’s a great idea!” Yeah, I know, I’m way behind on trending uses for the avocado. It is the BEST thing EVER!  Not too heavy, full of brain fueling good fats, and just enough to keep me filled up until the next meal.

And, my dear son, who has taken to ditching his morning cereal at home in favor of whatever nasty breakfast they are serving at school (don’t think I’m not onto you, Josh Flynn!), has started asking for avocado toast for his breakfast! I’m going to call that a #momwin.

I posted a picture of my first piece of avocado toast on Facebook and got so many comments about how to spiff up my eats. People said I should add tomato slices, or a squirt of lime, or an egg, etc. And I’ve tried every single one of their suggestions… and they are all good!  But, this is my favorite by far… Toast, avocado, sea salt, and freshly cracked black pepper… Perfection!

Perfect avocado toast with hot green tea! Mmmmm…

My New Favorite Breakfast

For the past several months, I’ve been eating the same breakfast – not because it’s on some diet plan or because I HAVE to, but because I want to.  It’s freaking delicious!  I got the basic method from Swim Bike Mom’s blog and then tweaked it based on my own tastes.  It’s a great pre-long workout meal or just a terrific, “sticks with you” breakfast in general.

Protein Quinoa Bowl

1 cup cooked quinoa
1 banana, smooshed up (technical culinary term)
1 Tbsp almond butter
1 scoop vanilla protein powder (I like Vega Protein & Greens)
3/4 tsp. cinnamon
dash nutmeg
1/2-3/4 cup unsweetened almond milk
1/2 cup fresh or frozen blueberries
Sliced almonds, optional

Mix everything but the blueberries together in a saucepan and heat until boiling (careful not to let it scorch).  If using frozen blueberries, pour the hot porridge over the berries in a bowl.  If using fresh berries, just sprinkle them on top.  Sliced almonds are a nice finishing touch too.  🙂

NOTE:  This is really just a method more than a recipe.  I’ve used brown rice, steel-cut oats, and millet and the results are just as good.  Use whatever berries you like.  Drizzle with honey if it’s not sweet enough for you.  Use peanut butter (or other nut butter) instead of almond butter.  Play with it and see what you like best!  And it’s super quick if you make a big batch of quinoa in advance and then you just have to scoop it into the pan.

Hope you love it as much as I do!

Photo Credit:

Photo Credit:

What’s For Lunch?

whats-for-lunchRecalling that 2016 is the Year of #NoExcuses , I have made it my business to get my butt in shape both in the gym and in the kitchen!  Breakfast, dinner, and snacks are not a big deal, but lunches often have me stumped!  I am not a big sandwich eater.  I don’t like the way bread makes me feel and most gluten-free breads taste like dirt.  When you take meat and bread out of the mix, lunches can become a bit perplexing – especially when you also don’t want to eat salads for lunch every day of the week.

Well, I’ve come across two recipes that I dearly LOVE that I thought I’d share with you guys.  The cool thing about them is that it is super easy to change the spices and create a whole new dish.

The first recipe comes from our friends at Forks Over Knives (by the way, I highly recommend this site for recipe – they also have an app that is VERY handy).

Mexican-Rice-Soup-LFedit-800x534Mexican Rice Soup



  • 1 medium onion, chopped
  • 4 cloves garlic, minced
  • 6 cups low-sodium vegetable stock
  • 1 15-ounce can kidney beans, drained and rinsed
  • 1 15-ounce can black beans drained and rinsed
  • 1 15-ounce can pinto beans drained and rinsed
  • 1 15-ounce can fire-roasted tomatoes
  • 1 tablespoon chili powder
  • 1 cup long–grain brown rice, toasted (see note)
  • Salt to taste


  1. Place oil in a small pool in the center of a large skillet, and add garlic and onion.  Cook over medium-low heat for 4 minutes until soft.  (Again, I saute in water or broth)
  2. Add cumin, cayenne, and paprika.  Stir and cook for 1 minute to release flavors.
  3. Add diced tomatoes with liquid, water/broth, lentils, kale, and salt.  Stir and raise heat to high.  When mixture boils, reduce heat to low and cover.  Simmer for 20 minutes or until liquid is absorbed.


I omitted the cumin and cayenne and added a couple of tsps of dried italian seasoning.  It was terrific.

I think this would also be good with a curry flavor.  I haven’t tried it yet, but I think it would work well.


If you’re bored with your lunch routine, give these recipes a whirl!  They are delicious and so versatile!  Bon appetit!

So, what’s for lunch in your neck of the woods?

You’re a WHAT???

Back in April, during my last build for Gulf Coast, I biked down to New Smyrna Beach with my coach, Pam, to meet my tri-bestie, Megan, for an ocean swim.  While we were waiting for Megan to arrive, I was talking to Pam about some dietary issues that I (and mostly Deb) were having – indigestion, bloating, gaining belly fat even though I was working out like a machine, etc.  I recall feeling so incredibly frustrated.  I never entered the world of triathlon as a means to lose weight, but I kinda thought that once I started training for longer distances that it might happen.

In MY world I felt like our diet was pretty clean – we ate lots of fruits and veggies and lean meats and such; we did not eat gluten or dairy much at all; we out out very rarely – usually only when we traveled for business; and I cooked 90% of our meals from scratch.  So, I was confused.  I felt like we were doing everything right, and yet our results did not bear that fact out.

FoKPam asked me if I would watch a video – and do so with an open mind.  Hey, being open-minded is my JOB, right?  She met me the next day at the pool and handed me the video.  It was Forks Over Knives.  Pam said the video advocated adopting a whole foods, plant-based nutritional strategy and gave tons of evidence supporting the merits of such a strategy.

Hmmmm….  “whole foods, plant based…”  What did THAT mean?

What it meant was:

  • No meat
  • No chicken
  • No fish
  • No seafood
  • No dairy
  • No eggs
  • No cheese
  • No processed foods
  • And little to no oil
  • If it had a mother or a face or came from something with a mother or a face we were to steer clear.

protein1-592x414I took a deep breath…  I WAS open to the idea of TRYING it, but DEB!!!!  What the heck was I supposed to say to Deb?  There was NO WAY she was gonna go for this (or so I thought)… And I am an athletean endurance TRIATHLETE (at least in my own mind) – where was I going to get the PROTEIN I needed to fuel my muscles for training?  This seemed doomed to failure.

But, I promised Pam I would watch the video and we’d go from there.

I got home with my video in hand and I took another deep breath.  You see, no so long before this, Deb had “scolded” me for jumping on diet bandwagons – trying new things in search of some “magic bullet” that would pare the fat from my thighs and elevate my swim-bike-run performance, so you can only imagine her reaction when I proposed that we consider “going vegan.”  Soooo many stereotypes…


However, to her credit, she was just as frustrated as I was, so she agreed to watch the video.

And the more we watched, the more intrigued we became.  When it was over, we talked about the parts of the video that resonated with us.  For me, it was watching the professional and age group iron-distance triathletes and the elite MMA fighter who powered their training and races on a vegan diet.  For Deb, it was the studies (not just on lab rats, but also on large populations of rural Chinese) that showed you could actually turn cancer on and off by adjusting the amount of casein in their diet, as well as the testimonials from people who were so riddled with heart disease and cancer that they were told by their physicians to go home and wait to die… LITERALLY!

We agreed to adopt a whole foods, plant-based diet for 90 days and see what happened.

So, I slowly transitioned up until Gulf Coast and then on May 10th – the day after Gulf Coast, we started our vegan experiment.

Our 90 days were up on August 10th, but we won’t go back to the way we were eating before and here’s why:

  1. Deb immediately started dropping weight.  She wasn’t working out any harder or differently than she had been before, but it was like someone stuck her with a pin and she deflated.  Within the first month, clothes that had been tight were in need of tailoring because they were so loose.
  2. I’ve dropped 10 pounds – of fat!
  3. When I started my training cycle for B2B in early June, I found that I had more stamina and I recovered more quickly than before.  In fact, leading up to GCT, I hurt so bad – all the time!  My chronic backache was gone, my shoulders didn’t hurt anymore, my legs and feet didn’t ache after a long run.  Back to back hard workouts were no longer an issue.
  4. Deb and I both were sleeping better than we had in YEARS!
  5. I am a 50 year old woman – there are hormonal processes going on in my body.  For the 6 months prior to changing our diet I was experiencing between 6-12 “hot flashes” per day – talk about MISERABLE!!  I literally felt like I was going to spontaneously combust!  Within 2 weeks of changing my diet, the hot flashes all but vanished!  I have maybe one per week now – and that’s cool – I can totally deal with that!
  6. We really like the food!  I was cautious at first, but there is such a wonderful myriad of vegetables, fruits, and grains that I had never tried before.  The investment in cooking time is bit more than it was before, but now I just get up early on Sunday morning and prep the meals for the week and it works great.
  7. People think that eating this way is expensive – and there were a few items that I had to purchase to develop a whole foods pantry that WERE a little pricey, but now that it’s done, our food bill is substantially lower than it was before.
  8. Deb and I both feel FANTASTIC!!!  We feel strong and healthy and vital!
  9. Deb just had her annual blood work done and her stats are even better than they were last year (and they were like a 20 year old last year).
  10. Josh enjoys eating this way too and it makes us feel like we are doing the best for him as well.

So, I guess I can officially come out of the closet and say “I’m a VEGAN.”  Color me shocked!  Those are 3 words that I never, EVER thought I would say! This is not some deeply held, moral, or ethical conviction I’ve come to.  I certainly don’t intend to stop wearing leather or anything.  But I’m loving the veggies!!

If you’re curious, I can’t recommend Forks Over Knives (the DVD and the book) more highly (the movie is also on Netflix)!  What have you got to lose?