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Pumpkin Spice Muffins with Carrots and Blueberries

(These muffins have only 150 calories per serving.  They are moist, colourful and taste great! And they are low in saturated fat and trans fat-free.  Use pure pumpkin puree, not pumpkin pie filling.  Puree has about 1/3 the calories of the pie filling, without added sugar, fat or spices.


1 cup                     whole-wheat flour

1 cup                     all-purpose flour

2 …

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Peanut Crunch Bars

1 tbsp Pure Honey

1 tsp vanilla extract

½ cup low fat cottage cheese

½ tsp cinnamon

¼ cup water

1 cup all natural peanut butter (chunky) or almond butter

5 scoops (equal to 125g) Vanilla protein powder

½ cup oat flour

¼ cup sliced Almonds


Add honey, vanilla, cottage cheese, cinnamon and water to a food processor or blender and puree until smooth. …

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Recovery Smoothie (Non-Dairy)

For those who are avoiding dairy and soy products here is an alternative of the Recovery Smoothie.  (from the book by Brendan Brazier – Thrive:  The Vegan Nutrition Guide to Optimal Performance in Sports and Life).  The ingredients are as readily available but can be found in most health food stores.

In a blender mix together

One …

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Recovery Smoothie (Dairy)

In a blender mix together

One banana
One peach
1/2c blueberries
1 serving vanilla whey protein
8-12 ounces 2% or non-fat or soy milk
4-8 ounces low fat or non-fat vanilla yogurt
½ c crushed ice

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Post-Run Recovery Eggs

This recipe takes me under 10 minutes to make, which is perfect when I’m STARVING after a long run and need to refuel. Plus it’s an easy way to add some veggies to my breakfast.

1 english muffin (I use whole wheat)
1 handfull baby spinach
2 eggs
1/4 red pepper- thinly sliced
1 slce red onion
Hot sauce


Start on poaching eggs: bring …

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Chicken with Quinoa Salad

For the Quinoa Salad
3 cups cooked quinoa, at room temperature or slightly chilled
1/2 cup cucumber, diced with skin on
1/4 cup red bell pepper, diced
2 tablespoons fresh flat-leaf parsley, chopped
2 teaspoons fresh mint, chopped
2 tablespoons olive oil
1 tablespoon freshly squeezed lemon juice
2 tablespoons red onion, minced
1 1/2 tablespoons sherry vinegar
1/2 teaspoon Kosher salt
1/8 teaspoon freshly ground …

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