Overachievers’ Smoothie Recipe

overachievers smoothie

Recipe: Overachievers’ Rainbow Smoothie (vegan, gluten-free) They say you eat with your eyes first, and pampering myself by making this colorful, nutrient-dense smoothie is better than any spa treatment (recipe follows). It’s huge. I nurse it over a few hours with a spoon, but it’s probably more like 2 or even 3 servings. Warning: This is not low-calorie. As a rule, I try to avoid low-cal foods because they are usually “empty” calories and then if I eat them, I’m hungry again an hour later. This drink is loaded with nutrients. The whole concoction has about 540 calories, 98 g carbs (a lot, but […]

How to make kombucha plus Story of My Tea review


Kombucha. It’s the not-so-new-new thing, an expensive, fermented tea that includes healthy bacteria to keep your microbiome in tip-top shape. It’s trendy now, but many of us old-school veg-heads and crunched out types have been making our own ‘booch (as we call it) for years. I guess that makes me a boochie mama?

Because of the fermentation, kombucha is lightly fizzy, like champagne. I like to think of kombucha as a good-for-you soda. After a long or hard run, I love nothing more than a glass of it, over ice. It’s not very high in sugars, or therefore, calories. 

Storebought kombucha is tasty. But at between $3-5 a bottle, it is pricey. You can make your own for far less. After the initial investment and after getting your SCOBY going (read on), you can make 4 8-oz bottles of kombucha for under $1– that’s pennies a bottle. Can you say cha-ching? 

It’s very easy, once you get the hang of it…

rest day: gluten-free crêpe recipe (vegan)

GLuten free vegan crepe recipe

After returning from Paris, I felt a bit of reverse culture shock when resuming the fast pace and daily grind of East Coast American life. Of course, I was thrilled to see my 3 little furballs. Plus, it’s always nice to get back to your own familiar space, things – and running routes. But still, I miss the ease and presentness of Paris. Eating French food helps me feel a little more connected to the sense of stillness and gratitide that I experienced during my stay there.

Last week, I posted a photo of some vegan, gluten-free crêpes I made out of longing for Paris. Several of you asked for the recipe, so here it is, along with some filling ideas.

How to make a Buddha Bowl – the ultimate runner recipe

How to make a Buddha Bowl

A protein. A grain. A veggie. A sauce. A tablespoon or two culinary bling. This is the humble Buddha Bowl. Buddha Bowls, or Dragon Bowls, are the ultimate, delicious no-brainer meal, and they’re perfect for busy, health-conscious runners. I make them at least 3 or 4 times per week. I think most people love this combination because of the interesting array of textures and flavors: comforting carbs, chewy protein, creamy sauce, crunchy toppings. Buddha Bowls first became a crunched-out vegetarian restaurant menu mainstay in the 1970s and 1980s. The rest of the world has finally caught on. Now, they’re “of-the-moment” and multifarious recipes […]

Mix and Match Thai Curry (vegan, gluten-free)

Mix & Match Thai Curry Recipe (vegan)

Winter is biting down hard a tad early this year. As I write, it’s currently 22 degrees in Philadelphia, with a wind chill of 8. I just returned from a long run and my hair froze. On days like these, the best impetus for my finishing kick is thinking about a steamy bowl of curry soup to refuel.

This Mix and Match Curry is a recipe I make often, especially during the colder months. I love it for four reasons. 

  1. It’s easy to throw together. 
  2. It’s modular. You can use whatever veggies and protein you have on hand. Fresh is always best but you can also use frozen. 
  3. It’s versatile. You can enjoy it as is, stew-like, or thin it out with a bit of water or broth to make it into a soup. I sometimes eat it over spooned over noodles, like a sauce: think brown rice noodles, cellophane noodles or even plain old spaghetti. Or I serve it over a whole grain, like brown rice, farro, barley or millet. and four, 
  4. It’s nutritious and is, therefore, a runner-friendly food….

Once you try this, you’ll find yourself making it again and again.

No-bake Almond Snowflake Cookie recipe

Almond Snowflake Cookies

Last week, my recipe for Almond Snowflake Cookies was featured in the Philadelphia Inquirer along with delicious plant-based cookie recipes from many other chefs. These tasty holiday treats do not contain any refined sugar, and since they’re made from clean ingredients, they’re fairly healthy. Since the holidays are coming, I thought I’d share it here.

Since this recipe is a no-bake cookie, it’s super easy – a good one for kids to help with. It’s runner-friendly since it’s made from whole food ingredients. These little gems are also great refuel bites after a hard workout, any time of year. They’re like mini power bars. If you want to up the protein content, simply mix in a scoop of your favorite protein powder, preferably chocolate, and add more agave nectar or a bit of water if they seem too crumbly. My favorite is Vegan Protein and Greens. (Don’t add more than one scoop of protein powder or the taste will be too chalky.)

2 runner-friendly pumpkin recipes

Pumpkin recipes for runners

Many of you were asking about the Coconut Pumpkin-Chia Pudding Parfaits that I had posted on Instagram. Since it’s Thanksgiving week (already?!) and on-sale canned and leftover Halloween pumpkin abounds, I thought it would be a good time to share a few pumpkin recipes: Coconut Pumpkin-Chia Pudding Parfaits and Punpkin Pie Protein Smoothie.

Happy Thanksgiving, runners!

DIY nut milk recipe

DIY Nut Milk Vegan

You’d have to be nuts not to try making your own nut milk. It’s ridiculously easy and literally takes about 10 minutes of hands-on time, even less if you decide not to strain the milk. Plus, it tastes so much better and fresher than store bought. 

Making your own nut milk is easy and cost-effective, provided you purchase the nuts in bulk at a low cost. Plus, DIY versions reduce wasteful packaging and taste so much better than packaged. Win, win, win!