Recipe Share: Crack Slaw

Have you ever had “crack slaw?” Oh my! It is so amazingly delicious and addictive (hence it’s name, I suppose) and EASY. I’ve tried a number of different recipes and some are better than others. I’ve tried versions that incorporate brown rice and others that just use plain old shredded cole slaw mix. This recipe is my own and it has been crowned by my teenage son as his new favorite meal, surpassing his previous fave, honey-soy salmon. I left out the brown rice and replaced the cole slaw mix with broccoli slaw. I’ll warn you though, if you make this, whip up a double batch! ūüėČ

Angie’s Crack Slaw


4 Tbsp sesame oil
4 cloves garlic, minced
1/2 yellow onion, diced
2 tsp. ginger root, grated
1/2 cup cilantro, chopped
1-2 lbs. organic, pastured ground beef
2 12-oz bags of shredded broccoli slaw
4 Tbsp soy sauce (or coconut aminos)
2 Tbsp rice vinegar
4 green onions, thinly sliced (white and green parts)
salt/pepper to taste
black sesame seeds
chili oil (optional to add some heat)


Heat sesame oil in a large wok or skillet. Stirfry garlic, onion, and ginger root for 2-3 minutes until onion is translucent being attentive so that the garlic doesn’t burn.

Add ground beef and break apart with a spatula or wooden spoon. Add cilantro and brown ground beef for 5-10 minutes until no pink remains.

Add broccoli slaw and stirfry with beef mixture for another 5 minutes.

Add soy sauce, rice vinegar, and green onions. Stir to combine.

Turn heat to low, cover, and simmer for another 3-5 minutes – broccoli slaw should be cooked to the desired tenderness.

Season with salt and pepper.

Serve in bowls, sprinkle with sesame seeds and drizzle with a small amount of chili oil (a little goes a long way) if you want it a little spicier.

Makes 4-6 servings. Enjoy!

I’m Not Eating THAT!

Back in October Deb started seeing a doctor of Traditional Chinese Medicine for some digestive issues she had been experiencing for a while that we couldn’t seem to nail down the cause of. The doctor, FeiFei¬†Liu, came highly recommended by some trusted friends and Deb has always been curious about the TCM arts. Deb had actually been waiting for the better part of a year to get an appointment with her because FeiFei had been in China for 10 months studying with an aging herbal master.

FeiFei¬†described the healing process (a combination of acupuncture and herbal remedies) as a puzzle of bringing the body into balance – one organ or issue at a time. Of course, Deb and I are not incredibly patient people, but our way wasn’t working, so perhaps it was time to broaden our minds and embrace something new (or OLD to be more precise). When Deb came home from her first appointment with FeiFei she had a short list of dos and don’t – nothing crazy or extreme – and a recommendation to eat something called “Congee” for breakfast.

Now, I am always up for a new culinary experience, but when I consulted the Google and saw what Congee was, I was less than excited. Essentially, congee is rice porridge – rice cooked in water or broth until the grains essentially¬†disintegrate and it looks something like the bowls of gruel served to the orphan children in “Oliver Twist.” It really looked terrible.

Don’t get me wrong, I am NOT a picky eater. I’ll pretty much try anything. However, I have never been a big “porridge” person. I like oatmeal, but it’s always on the sweet side. I never liked Cream of Wheat or Cream of Rice when I was growing up. To be quite honest, the texture of them activated my gag reflex. And to make matters worse, most of the recipes I was finding for Congee were savory. I just couldn’t wrap my head around it and I found myself in full on resistance mode. I wanted NOTHING to do with this Congee stuff.

Deb was amused by how deep I was digging in my heels on the issue,¬†but the very thought of rice gruel made me sick to my stomach. So, I did what I do when faced with something I don’t want to deal with. I didn’t deal with it. I ignored it. When Deb would bring it up, I quickly changed the subject. This went on for weeks before I finally relented and went on a quest for a Congee recipe that I thought I might be able to stomach. This is the recipe I found and I tell you now, before God and the entire blogosphere:

I was WRONG!

This Garlic Beef and Onion Congee¬†from Food & Wine is AMAZING and has become a staple in our breakfast rotation. Don’t be as resistant as I was. Give it a try!

  • 1 cup raw long-grain white rice, rinsed
  • 7 cups chicken or vegetable stock
  • 1/2 teaspoon kosher or sea salt
  • One-inch knob of ginger, peeled and sliced thin
  • 2 tablespoons extra-virgin olive oil
  • 1/2 medium red onion, diced
  • 4 medium cloves garlic, minced
  • 1 pound ground beef
  • 2 teaspoons soy sauce
  • 1/4 cup chopped cilantro

How to Make It

In large pot add stock, rice, salt and ginger. Bring the mixture to a boil, then reduce the heat to a low simmer. Stir occasionally so that the rice doesn’t clump or stick at the bottom. Simmer the congee for about 1 hour or until the congee is thickened and creamy.(NOTE: I used a slow cooker – just dump the stock, rice, salt, and ginger in the crockpot and cook on Low for ~8-10 hours – and it worked great).

While the congee is cooking, heat a large skillet on medium-high heat. Add the oil, and then stir in the onion and garlic. (NOTE: I also added about 2 tsp. of sesame oil) Cook for about 1 minute or until soft, and then stir in the beef.

Cook the beef for about 10 minutes or until browned and cooked through. Stir in the soy sauce, and then remove the skillet from the heat. Stir in the chopped cilantro.

Pour the congee in serving bowls and top with the beef mixture. Serve the congee hot.

This recipe makes 6 hearty portions. It thickens substantially when cooled (think cold oatmeal), so I added more vegetable stock to a saucepan when reheating.


Really, this is now one of my new favorite recipes! Today I am making a 3-bean version (substituting a can each of red kidney beans, black beans, and great northern beans for the ground beef). I’ll let you know how it turns out!

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. ¬†ūüôā

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‚Äďgrain 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 Рindigestion, 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 Рwe 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 Рusually 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 Рand 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?