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Cold Scrumptious Cauliflower Soup with GORAW Pumpkin Seeds

6/30/2015

Enjoy this simple, easy to make vegan cold soup all year round!

The Goods:
Serves 1

1 cup cashew milk (unsweetened, cold)
2 cups cauliflower (steamed for 3-4 min)
1 large tomato, diced
1/4 avocado, chopped
1/4 cup GORAW Sprouted Pumpkin Seeds
1/4 cup buckwheat groats (raw)
1/4 cup nutritional yeast
Sea salt to taste
Fresh ground pepper to taste

Directions:

After cauliflower has been lightly steamed, remove from burner and drain.
Without heat, add in cashew milk, nutritional yeast, sea salt and pepper; stir well.
Add in the remaining ingredients and stir again.

Serve and Enjoy!

Comments

Run Strong. Run Vegan.

6/9/2015

Comments

Vegan Nutrition: Fueling for a long race

HYDRATE ALL DAY LONG:

Drink at list 2 liters of water and add other things like juices, caffeine free teas, Kombucha, coconut water (electrolytes)

THE DAY BEFORE:

Breakfast:

Complex carbs + health fat and iron. Sustained energy comes from the fat.

2 slices of Ezekiel toast with a good amount of coconut oil spread on it
PRE-RUN OATMEAL Ⓥ or Green Powered Overnight Oats Ⓥ

Smoothie (include a source or two of vitamin C, protein and iron (Hemp seeds, some quinoa)

Iron is important in formation of hemoglobin, which basically is the O2 carrying vehicle of your red blood cells (supports carrying O2 from lungs to rest of cells)

Morning Snack:

Healthy (minimal ingredients) bar like Amrita, Larabar, Patagonia Provisions
Handful of almonds/walnuts/hemp seeds
Homemade Superfood Hippie Cereal

Lunch:

Carbo‐load time here vs. dinner. Main reason is so you have enough time to digest a larger meal without having to go to bed right after. Make sure to eat slow.

Salad with Protein+Starch+Veggies+Complex Carb: Include lettuce, lots of raw veggies, plant protein(s) (hemp seeds, high quality tofu, pumpkin seeds, etc.) and baked sweet potato, beets, rutabaga, etc. and one of the following: a whole-grain wrap on the side, Ezekiel bread or a complete protein bar (complex carb + protein).

Afternoon Snack:

Plant‐based protein smoothie would be perfect here. Mix with unsweetened, carrageenan free almond milk.

Dinner (eat early, 4 hours before bed):

Don’t overeat and don’t carbo‐load (you will do this at lunch). The last think you want is to go to bed stuffed and feeling sluggish. Aim for 60 grams of carbs.

Brown rice pasta with veggies+healthy fat
Salads with grains (add brown rice, quinoa) or more starchy veggies, plant protein and healthy fat.

Bedtime Snack:

Nutrient-‐rich drink... either Kombucha, or water with cinnamon extra and oranges squeezed in, etc.

RACE DAY:

First thing – have an electrolyte drink, and then eat a complete meal 1‐2 hours before the race starts & a piece of fruit or carb‐based beverage 30 minutes before the race starts. Digestion is KEY in order to maximize absorption.

For Breakfast: Options include

Power smoothie with complex carb, fruit, protein
Ezekiel bread with coconut oil
Gluten‐free oats or quinoa with a tablespoon of almond butter

A FEW RECIPES:

Stuffed HEMPer Peppers with Tomato Super Seed Sauce
Zesty Festive Hemplash Ⓥ
Holiday Hemp Harvest Ⓥ

VIDEO TRAILER:

Comments

Interview with Vegan Athlete and Vegan Fitness Expert: Karine Brighten

6/3/2015

Comments

Meet Karine Brighten, an all around vegan athlete, vegan fitness expert and vegan business woman from the SF Bay Area. Karine is the owner of Karine Brighten Events - a certified green business, specializing in eco-friendly and vegan wedding planning and consulting. Karine is also a NASM Certified Personal Trainer & Group Fitness Instructor. She teaches spinning, bootcamp, pilates and foam rolling classes.

How long have you been vegan?
9 years

What led you to become vegan?
Ethical reasons

Do you have any influencers or favorite books?
Robert Cheeke! He does amazing work to promote veganism.

What sports, activities, adventures do you do?
Mountain biking, hiking and pilates.

Do you have any big events or races planned for 2015?
I'm also an event producer and I'm launching a new series called: Plant-Powered Health & Fitness and I will be featuring a different speaker and topic every month

How does eating vegan improve your performance?
It helps me recover more quickly from my workouts, makes me feel great, I have more energy

What are your favorite 5 top things to eat?
Peanut butter, avocados, almonds, banana, dates

How about bars and smoothies?
I love larabars, and I make my own date balls. Vega smoothies!

Explain your nutrition routine.
It all depends on what else I have going on that day. I teach 10 fitness classes a week so I'm pretty active.
I usually snack on dry roasted almonds and dates in between my classes/workouts, have a smoothie after my workouts.

What's your primary source of essential fatty acids (EFAs)?
Chia seeds

What are you go to choices for complete proteins (including all essential amino acids)?
Quinoa

What are your other favorite plant proteins?
Lentils
Brown Rice
Beans (all varieties)
Chickpeas
Swiss Chard
Kale

What essential tips do you have for athletes moving to 100% plant-based?
Make sure you get enough protein, eat until you are full, don't starve yourself!

In as few words as possible, what does being a VEGAN ATHLETE mean to you?
Living a healthy and compassionate lifestyle

What is your motto? Your mantra? Do you have a famous quote?
Keep pushing

Karine's Certifications:

National Academy of Sports Medicine (NASM): (www.nasm.org)

-Certified Personal Trainer
-Women’s Fitness Specialist
-Group Personal Training Specialist
-Certified Spinning Instructor
-Pilates Teacher Training Certification (August 2015)

Follow Karine and find out more:

https://www.facebook.com/sfveganevents
https://www.purplepass.com/fitness
http://kbrightenevents.com/
http://brightenupfitness.com/

Upcoming Events:

Plant-Powered Health & Fitness Speaker Series in Berkeley June 20th & July 25th

Want to be interviewed for a future article?

Comments

PRE-RUN OATMEAL Ⓥ

6/2/2015

Comments

I love food that's clean, from the Earth, and provides nutrient-dense properties! My go-to breakfast every single morning before I head out to run, is oatmeal with hemp, ground flaxseed (or chia seeds), and green leaf stevia to sweeten a tad! I enjoy this fabulous goodness about 1 hour before I head out the door.

THE REASONS I LOVE OATMEAL:

Lower Glycemic Index: the slow-releasing carbs in oatmeal provides me with a sustained energy source while running longer distances.
The protein from the hemp and flaxseed, and the fat in coconut oil slows digestion, which lowers the glycemic index of the meal further.
Coconut oil add a creamy texture. AND because of its medium-chain triglycerides, is quicker to digest than other sources of fat ...still providing long-lasting fuel.
The hemp and flaxseed give me antioxidants, minerals, fiber and Omega-3s.

HOW I MAKE IT:

The Stuff

½ cup organic oats
1 ½ to 2 cups water
1 tsp coconut oil
1 tsp green leaf stevia
1 Tbsp hemp protein
1 Tbsp superfood. I rotate with : ground flaxseed and chia seeds
1/2 cup unsweetened almond milk

The Steps

Add ½ cup oats and 1 ½ cup water in small saucepan on stove.
Heat on medium until gently simmering (3 to 4 minutes). Sir frequently.
Let sit for 1 minute before finishing preparation.
Transfer oats to a bowl, and stir in coconut oil, hemp protein, ground flaxseed, green leaf stevia; still well. Add ½ cup almond milk and mix thoroughly.

Comments

Cold Scrumptious Cauliflower Soup with GORAW Pumpkin Seeds

Enjoy this simple, easy to make vegan cold soup all year round!

Run Strong. Run Vegan.

Vegan Nutrition: Fueling for a long race

HYDRATE ALL DAY LONG:

THE DAY BEFORE:

RACE DAY:

A FEW RECIPES:

VIDEO TRAILER:

Interview with Vegan Athlete and Vegan Fitness Expert: Karine Brighten

PRE-RUN OATMEAL Ⓥ

THE REASONS I LOVE OATMEAL:

HOW I MAKE IT:

Kristin Wuhrman

Categories

Archives

Stay in the Know!

As Seen In
Testimonials
Supporters
Share #Vegan

Cold Scrumptious Cauliflower Soup with GORAW Pumpkin Seeds

Enjoy this simple, easy to make vegan cold soup all year round!

Run Strong. Run Vegan.

Vegan Nutrition: Fueling for a long race

HYDRATE ALL DAY LONG:

THE DAY BEFORE:

RACE DAY:

A FEW RECIPES:

VIDEO TRAILER:

Interview with Vegan Athlete and Vegan Fitness Expert: Karine Brighten

PRE-RUN OATMEAL Ⓥ

THE REASONS I LOVE OATMEAL:

HOW I MAKE IT:

Kristin Wuhrman

Categories

Archives

Stay in the Know!

As Seen In​Testimonials​SupportersShare #Vegan

As Seen In
Testimonials
Supporters
Share #Vegan