by Rose-Marie Jarry

What sounds better on a summer day than  a mint and mango salad.  Light, sweet, and filling this is filled with nutritious and delicious ingredients to keep you hydrated and cool on a hot summer day.  

Directions:

Slice the mango in long pieces, put into a bowl. Slice the cucumber and tomatoes as well and mix into the mango with the mint leaves and whole grapes.

Warm up a pot and add the coconut palm sugar with the water. Keep the heat a medium and let it boil until it forms a brown caramel, should take about 1 minute. Drop the walnuts in it and a pinch of sea salt. Mix well so the caramel if all over the nuts.

Sprinkle your salad with those delicious sweet and salty nuts.

336 calories per serving

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by Rose-Marie Jarry

Who says you can’t have satisfy your sweet tooth cravings and still be healthy?  These vegan high protein cookies are not only delicious but made from healthy, organic ingredients that will keep your body fueled so you can keep going with your Spartan training!  Making the recipes?  Send us your pictures of your own Spartan nutrition recipes to carrie@spartanrace.com!

This recipe can be made with any kind of flour. If you don’t have the Amaranth or rice flour, you can use any other gluten free flour. But if you can use the Amaranth one, you’ll get all the good nutrients from it that work well with this recipe. Amaranth is not well known, but you might want to start using it more often to get all of its benefits. If you don’t want it to be gluten free you can use organic wheat flour.

Pre heat the oven at 375 degrees.

Grease a cookie sheet, or use a non-stick cooking sheet.

Mix in a big bowl with all the dry ingredients. Add all the liquid, fruits and chocolates chips.

Mix well to get a nice thick texture. You want to be able to shape cookies on the cookie sheet.

Depending on what type of flour you use, you may find your mix too dry as well. If that happens add some coconut milk or sprint water, until you get the right consistency.

Cook for 15 minutes.   372 calories per large cookie

 

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by Rose-Marie Jarry

Bean & potato nuggets

4 cup of raw potato                                                                                         Veggies side dish

1 ½ cups of mixed cooked beans        200 cal                                            1 red bell pepper

2 table spoons of virgin coconut oil     160 cal                                          1 yellow bell pepper

1/3 cup of light coconut milk                 20 cal                                           1 pound of fresh asparagus

60 g of basil and garlic pesto                 230 cal                                          Olive and feta Tapenade

Sea salt and pepper                                                                                       40 calorie 1 table spoon

(Make about 10 nuggets)

Batter mix

¼ cup of chick pea flour                       175 cal

1 tea spoon of ground cumin seeds        2 cal

Sea salt

Directions:

Steam your potatoes. When they are cooked mashed them then add the coconut oil, pesto and salt.

Cut the bell peppers into 4 pieces and grill them on the BBQ along with the whole asparagus.

Blend the cooked beans in a blender with the coconut milk, add the mix into the mashed potatoes. Mix well and mold some patties with your hand then roll them into the batter mix.

Pre heat a pan on high temperature, add 1 table spoon of coconut oil and immediately add the nuggets. Let them grill for about 4-5 minutes each side. Turn them gently, until they are cooked they may break apart easily.

When they are ready set one nugget in a plate, spread 2 tables spoons of tapenade on the nugget and stack 3 layers of grilled bell peppers and asparagus. Sprinkle with olive oil, sea salt and pepper.

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by Rose-Marie Jarry

Fresh apple and endive salad (2 portions)

200g of red cabbage sliced

2 organic spartan apples sliced

3 organic endives

Dressing

2 table spoons of low fat mayonnaise

3 table spoons of olive oil

1 table spoon of balsamic vinegar

1 squeezed lemon’s juice

1 table spoon of organic cane sugar

Salt and lemon pepper

1 portion 372 calories

 Directions:

Slice the Endives, apples and cabbage together in a big bowl

Mix all the dressing ingredients together and add it to the fruits and vegetable bowl

Stir well and then serve right away.

Proposed servings

Endive salad with an all-natural pork honey Dijon sausages.   230 cal  + salad

Salad + 1 natural sausage  602 calories

 

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by Rose-Marie Jarie

Summer ushers in a whole crop of fruits and vegetables in season and what better way to add some flavor to a salad then some avocados and mangos.  Try this unique salad as a side or as complete meal.  Enjoy!

Avocado & mango salad

2 avocados

2 tomatoes

1 ripe mango

50g of lactose free allegro cheese 4% fat.

½ Lemon’s Juice – Squeezed

2 table spoons of fresh cilantro

Salt and pepper to add taste

 Directions:

Cut avocado in two from top to bottom and empty, preserve the shell to create a bowl to serve the salad.

Dice the mango, avocado, tomato and the cheese in smalls cubes. Add the lemon juice, cilantro, salt and pepper.

Place the salad in the empty avocado shells.

Enjoy!

 

 

 

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by Rose-Marie Jarry

Soup is always a good choice when planning meals.  This is a great one for a weeknight or even a Sunday dinner.

Pasta fajiol soup

Ingredients:

6 cups of water

1 whole canned tomato (796 ml)

3 tables spoons of your favorite organic vegetal broth powder.

3 bay leaves

1 pound of mushrooms of your choice

½ red bell pepper

1 sweet potato cut in small cubes

1 red onion (diced)

1 table spoon of olive oil

2 cups of cooked beans, equates to 1 cup of uncooked (pinto beans and black beans)

55 g of rice noodles

Salt and pepper

Directions

Heat up a pot and add 1 table spoon of olive oil, the diced onion and bay leaves. Cook for 1 minute.

Add the water and tomato. Once it comes to a boil add the broth powder. Cut your veggies into small piece and add them to the soup.

Reduce the heat.

When the veggies are cooked add the cooked mixed beans to the soup, with the rice noodles. Let cook for an additional 5 minutes

Ready to serve

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by Rose-Marie Jarry

Chicken Soup

Ideal for a rainy day or when you have a cold. Very comforting, my favorite meal for any situation. Quick and delicious.

900ml of Organic chicken broth (without additives)

50 ml of Gluten free soy sauce

10 g (about 1 inch long) fresh ginger root

65g of wide flat vermicelli noodles

1 tea spoon of hot pepper paste (if you like a little spicy)

1 tea spoon roasted sesame oil

½ cup of chops broccoli

1 cup of red and green Kale leafs

1 cup of sugar peas

 Directions:

Heat the chicken broth with the grated ginger until its boiling, add the broccoli, noodles and sugar peas. Let it cook for 2 minutes, then add the chopped kales leafs, soy sauce, hot pepper paste and sesame oil.

Let it cool down and serve.

213 Calories per medium bowl. Gluten free, dairy free.

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by Rose-Marie Jarry

Veggie Lasagna in a light creamy sauce ( 8 portions)

340g of brown rice lasagna noodle GLUTEN FREE

500g of cottage cheese 1%

7 garlic cloves

75g of light lemon, basil pesto

Sea salt

Lemon pepper

½ cup of water

3 Endives about 250g

1 table spoon of olive Oil

2 table spoon of water

1 lb of whole asparagus

2 sliced bell pepper (cut round)    

Instructions

Cook the noodles, set aside

Blend the cottage cheese, garlic, basil pesto, salt, pepper and water together until you get a smooth and soft texture.

Warm up a pan, add 1 table spoon of olive oil.

Grill the endives sliced lengthwise for 2 minutes, set aside. Then grill the rings of bell peppers and asparagus.

In a medium Glass pan, set up the ingredients as instructed:

3 lasagna noodles covered by all the grilled endives and a layer of the cheese mix.

3-4 lasagna noodles covered by the grilled peppers and a layer of the cheese mix.

3 lasagna noodles, covered by the layer of the grilled asparagus and the last layer of the cheese mix.

Cook for 30 minutes in the oven at 380 degrees.

Serves up to 8 portions.  271 calories per portion.

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by Carrie Adams

Photo courtesy Nuvision Action Images, Brent Doscher

Spartan Races are grueling endurance events designed to push you physically and mentally through obstacles and trail running.  Fueling your body for a long distance run on Spartan Race day is a critical part of being successful and kicking ass without cramping, fainting, and letting the Spartans with pugil sticks take you out before you cross the finish line.

For Spartan events, I recommend the same kind of preparation I use for full and half marathons.  A few weeks before your event, work as many raw veggies into your diet as you can.  This helps clear out your intestinal walls of build up so you can effectively absorb the good stuff when you really need it.  Additionally, eliminating dairy from your diet helps avoid excess mucous build-up, which can interfere with effective respiration while you run.

On race day, you can get off to the right start by consuming the proper amount of fluid and glycogen (sugar) stores that you will just maintain as you race.   I always tell people that you want to be done eating two hours before your event.  Just be mindful of when your wave starts and plan accordingly.  Eating too close to an event can lead to an upset stomach or can negatively interact with your body’s natural insulin response.  Get to bed early so you can get up and get prepared–there’s plenty of time to party AFTER you run.  For each city that hosts a Spartan Race I have created smoothie recipes that are the perfect pre-race fuel.   Look for those a day or two before the event.

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