Stephanie Howe Violett, PhD

stephaniehoweviolett.com

Recipes for Training & Racing

Stephanie Howe Violett, PhD

stephaniehoweviolett.com

BEFORE

Banana Pancakes

  • 1 banana
  • 2 eggs

Mash banana and eggs together in a small bowl. Heat non-stick frying pan to medium heat. Add banana/egg mixture and allow to spread into a small circle. Cook over medium for 5 min, until firm enough to flip. Carefully flip and cook for an additional 3-4 min. Serve with nut butter, yogurt, and maple syrup.

Pumpkin Molasses Granola

  • 3 c rolled oats
  • 1 c raw nuts, chopped (almonds, pecans, walnuts)
  • ½ c pumpkin puree
  • 3 T molasses
  • ¼ c maple syrup (more if you prefer sweeter)
  • ¼ c coconut oil, melted (or olive oil)
  • ½ t cinnamon
  • ½ t sea salt
  • ½ c unsweetened coconut flakes, optional
  • ½ c dried fruit, optional

Mix oats, nuts, cinnamon, and salt together in a bowl. In a small saucepan, melt coconut oil over medium low heat. Stir in maple syrup, molasses, and pumpkin. Add to the dry ingredients and mix well. Spread on a large baking sheet and bake at 325 for 15-20 min. During the last 2-3 minutes, add coconut flakes to lightly brown. Remove from oven and cool to room temperature. Stir in dried fruit. Store in container with an air-tight seal for up to 2 weeks.

Baked Pumpkin Oatmeal

  • 15 oz can pumpkin
  • 2 ½ c oats
  • 2 eggs
  • 1 ½ c milk of choice
  • 1/3 c maple syrup
  • 1 t cinnamon
  • ¼ t nutmeg
  • ½ t vanilla extract
  • ½ t baking powder

Pre-heat oven to 375 degrees. Mix all ingredients except oats, and stir until smooth. Mix in oats and stir until combined. Add mixture to an 8x8 baking dish and bake for 45 min or until golden brown. Remove and allow to cool. Store in fridge for up to 1 week. Serve with walnuts and yogurt.

Avocado Toast

  • 2 slices sourdough bread
  • ½ avocado
  • Sea salt
  • Nutritional yeast

Lightly toast bread (optional). Add ¼ avocado to each slice of bread and use a fork to mash until each slice of bread is well covered. Sprinkle with sea salt and nutritional yeast.

Warm Chai Smoothie

  • 1 banana
  • 1/3 c rolled oats
  • 1 c almond or coconut milk
  • 1 date, chopped
  • ½ t cinnamon
  • ¼ t ginger
  • 1/8 t cardamom
  • 1/8 t nutmeg

Add milk, oats, and spices to a small saucepan and heat over medium until simmering. Cook for 2-3 minutes until oats soften, then remove from heat. Add milk and oats to blender along with banana and date. Blend until smooth. Top with a sprinkle of cinnamon to serve. For sweeter smoothie, add a splash of maple syrup.

AFTER

Recovery Hot Chocolate

  • 1 c organic 2% milk
  • 1 T cocoa powder, unsweetened
  • 2 T honey
  • dash of turmeric (optional)
  • ¼ t cinnamon (optional)

Heat milk in a medium over medium low heat. Stir in cocoa powder, honey, and optional spices. Pour into mug and serve.

Matcha Latte

  • 1 t matcha powder
  • 1 T maple syrup (honey, agave)
  • 1 c coconut milk OR ¼ c cashews + 1 c water (soak cashews in hot water for 3-5 min. Add to blender with 1 c water)

Heat coconut milk in small saucepan (or microwave). Add matcha powder and sweetener and stir to dissolve. Serve immediately.

Butternut Squash Soup

  • 1 butternut squash
  • 2 T olive oil
  • 1 onion
  • 2-3 cloves garlic
  • 3-4 c vegetable broth
  • 2 T apple cider vinegar
  • 1 t cinnamon
  • 1 t salt

Cut butternut squash in half and coat with 1 T olive oil. Roast in oven at 350 for 20 min or until soft when pierced with a fork. Allow to cool to room temperature. Add 1 T olive oil to a skillet and cook onions and garlic for 4-5 min until translucent. Set aside. To make the soup: add cooled and peeled squash, onions & garlic, half of the vegetable broth, apple cider vinegar, and spice to a food processor or blender. Process for a few minutes, and add the rest of the vegetable broth. Use 3c for thicker soup and 4 c broth for thinner soup. Drizzle with pumpkin seed oil and serve with crusty bread.

Carrot Cake with Citrus Frosting

  • 1 c walnuts
  • 1 c almonds
  • ¼ c coconut oil, melted
  • 1 c dates, pitted
  • 1 -2 T orange juice
  • 1 t vanilla
  • ½ t salt
  • 1 t cinnamon
  • 1 c grated carrots
  • zest of ½ orange
  • optional: crunchy cereal, raisins, chopped nuts

Add almonds and walnuts to a food processor and process to fine consistency. Add dates and process a few more seconds until combined. You may have to scrape down the sides a couple times. Transfer to a medium bowl and add the rest of the ingredients. Stir together until well combined. Press into an 8in square pan and frost with citrus frosting. Refrigerate for at least 1 hour.

Citrus Frosting:

  • 1 c raw cashews, soaked overnight
  • 1/3 c almond milk (or milk of choice)
  • 1/3 c maple syrup
  • 2 T fresh lemon juice
  • 1 t vanilla
  • 1/3 c coconut oil, melted
  • zest ½ orange

Add all ingredients except coconut oil to blender and process until smooth. Slowly add melted coconut oil and continue to blend. Turn on high and blend for another minute until smooth and creamy. Scrape frosting into a bowl and refrigerate for at least 1 hour.

Fall Harvest Bowl

  • 1 Butternut Squash, peeled and cubed
  • 1 lb Brussel Sprouts, washed and sliced in half
  • 2 c Kale, torn into bite sized pieces
  • 2 T Olive Oil
  • ¼ c Pepitas
  • 1 c Kamut
  • 1 Avocado
  • Flora Pumpkin Seed Oil
  • Salt and Pepper to taste
  • Fried Egg (optional)

Pre-heat oven to 350. Peel and slice squash into 1” cubes. Place on a large baking sheet along with brussel sprouts. Toss with 1 T olive oil and stir to coat. Bake for 15-20 min.

While the vegetables are cooking, prepare the kamut and kale. Bring 3 c of water to boil and add kamut. Stir and reduce heat to simmer. Cook for 15-20 min. Add kale to medium bowl and toss with 1 T olive oil. Set aside.

After 15-20 min, remove vegetables from oven and add kale to the baking sheet. Return to the oven for an additional 5 min until kale is beginning to brown. Remove from oven.

To serve, add ½ c kamut to each bowl and top with roasted vegetables. Add optional fried egg to on top (highly recommended). Slice ¼ avocado on top of each bowl, sprinkle with pepitas, and drizzle pumpkin seed oil over the top. Add salt and pepper to taste.

Post-Exercise

Carbohydrate + Protein (4:1 ratio)

50-100g carbohydrate (1-1.2g/kg body weight)

2hr delay in feeding CHO post-exercise reduces rate of glycogen synthesis by 47%

Whey protein is most bioavailable to the body (most effective to increase post-exercise muscle protein synthesis) 20g PRO is sufficient, more does not further increase muscle protein synthesis.

May I suggest…chocolate milk?