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Third Post

Nutrition to help you recover and prepare for the days ahead.

Beet Smoothie 


1⁄4 cup of frozen blueberries
1 frozen banana
2 cooked beets
1 cup unsweetened almond milk
1 container of dairy free vanilla yogurt 1 cup water and ice cubes

1 TBS hemp hearts or 1⁄4 cup of walnuts
Generous sprinkles of cinnamon
Mix Together for a great recovery or a little boost pre-ride.






Nicoise Kale Salad with Pasta 


2 Cups of Chopped Kale or Spinach

2-3 Hard Boiled Eggs

10-15 Green Beans ) lightly steamed or raw

1 can of tuna (flaked into the salad)

Green or Black Olives Pitted

1 chopped Tomato

1 cup of cooked whole grain Pasta


1. Combine all ingredients in a bowl but add eggs last and toss gently with squeezed lemon and olive oil drizzle.

2. Add salt and pepper to taste.






Salmon Nori Roll Burritos 

2 servings
1⁄4 cup Miso Mayo
1 to 2 tablespoons Sriracha sauce *optional for added spice (6-ounce) can wild salmon, drained (or cooked salmon filet flaked) 1 (10-sheet) package 7 x 8-inch dried nori wraps
1 cup cooked white rice
1 cup mixed greens
1 tablespoon olive oil

11⁄2 teaspoons rice vinegar

1 avocado, pitted, peeled, and thinly sliced

1⁄2 cup sliced peeled cucumber

1⁄2 cup shredded carrot

1 tablespoon sesame seeds

1⁄4 cup braggs aminos preferred* or low sodium soy sauce


1. Preheat the oven to 350°F. Line a baking sheet with parchment paper.

2. In a medium bowl, combine the mayo and Sriracha. Add the salmon and mix gently with a fork.

3. Place 2 nori sheets on the prepared baking sheet and top each with 1⁄2 cup of the quinoa and half the salmon salad. Warm the wraps in the oven for 3 to 5 minutes, until the nori is malleable (if the quinoa is warm, you won’t need to use the oven).

4. In a medium bowl, dress the greens with the oil and vinegar. Toss to coat.

5. Layer the nori wraps with the avocado, cucumber, carrot, and mixed greens. Roll each into a burrito (ends tucked in) and cut in half. Garnish with the sesame seeds and serve with coconut aminos for dipping.

Tip - Double the recipe and save the leftovers for lunch!




Healthy Avocado Chicken Salad 


2 cups shredded chicken

1 avocado

1/2 tsp garlic powder

1/2 tsp salt

1/2 tsp pepper

2 tsp lime juice

1 tsp fresh cilantro

1/4 cup earth balance olive mayo

1/4 cup plain Greek Yogurt


Mix all ingredients in a large bowl. Cover and refrigerate for at least 20-30 minutes to let all those yummy flavors blend together.

Serve on nut thins crackers, pita pocket or on a bed of lettuce.






Salmon Poke Bowl

1⁄2 cup cooked quinoa
8 oz. sushi grade salmon or tuna
1⁄2 small avocado sliced
1 carrot grated
1⁄4 cup edamame
2 tbsp green onions
1 tsp of wasabi
2 tsp of aminos or tamari
Optional* pickled ginger
Optional* sliced Jalapenos

Start with the quinoa and combine all ingredients in a bowl.
Start with the quinoa and combine all ingredients in a bowl.

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