Summer Fueling with Alayna Sonnesyn

Summer Fueling

by Alayna Sonnesyn

Summer is well underway and so is summer training! They say skiers are built in the summer, which means hours and hours of training in the heat and humidity. Here are a few of my favorite recipes to keep me fueled through rollerski intervals, recovery runs, long bike rides and in the gym.

Pre-Workout:

Banana Bread/Muffins

3 to 4 ripe bananas, smashed

⅓ cup coconut oil, melted

¼ maple syrup

¼ honey

1 egg, beaten

1 teaspoon vanilla

1 teaspoon cinnamon

½  teaspoon nutmeg

1 teaspoon baking soda

Pinch of salt

1 ½ cups flour

Preheat the oven to 350°F. Mix coconut oil into the mashed bananas in a large mixing bowl. Mix in the syrup, honey, egg, and vanilla, then the spices. Add the flour, baking soda and salt, then mix. Pour mixture into a buttered 4×8 inch loaf pan or muffin tin. Bake for 50-60 minutes (30 mins for muffins) or until a tester comes out clean.

*Inspiration by Smitten Kitchen

Post AM Workout:

Almond Cherry Smoothie

1 frozen banana

1 cup frozen cherries

2 cups spinach

1 tablespoon almond butter

1 teaspoon vanilla extract

½ cup almond milk

2 scoops of Tailwind Nutrition Vanilla Recovery mix

Add all ingredients to a high powered blender and blend until smooth and creamy. Add more milk if necessary. Serves 2.

*Inspiration by Ambitious Kitchen

Lunch:

Tahini Bowl

½ cup tahini

¼ cup fresh lemon juice

¼ cup water

1 tablespoon miso paste

2 garlic gloves, minced

¼ teaspoon salt

Stir all ingredients together. Use as a dressing over salad: greens, quinoa, sweet potatoes, roasted root vegetables, chicken or tofu, and feta cheese.

Mid Afternoon Snack:

Spinach-Beetroot smoothie

½ frozen banana

1 cup spinach

1 tablespoon grated ginger

1 teaspoon beetroot powder

1 teaspoon cinnamon

½ cup almond milk

Add all ingredients to a high powered blender and blend until smooth and creamy. Add more milk if necessary. Serves 1.

Pre afternoon workout snack:

Ginger-Cardamom Carrot Muffins

1 cup flour

½ cup light brown sugar, packed

1 teaspoon cardamom

1 teaspoon ginger

1 teaspoon baking soda

¼ teaspoon table salt

1 cup (99g) carrots, peeled and grated

½ cup undrained, crushed pineapple

½ cup shredded coconut, sweetened or unsweetened

½ cup walnuts, chopped

2 large eggs

1/3 cup coconut oil

1 teaspoon gluten-free vanilla extract

Preheat the oven to 375°F. Lightly grease 10 cups of a 12-cup muffin pan, or line with 10 papers lightly sprayed with cooking spray.

In a large bowl whisk together the flour, sugar, ginger, cardamom, and salt. Stir in the carrots, pineapple, coconut and nuts. In a separate bowl, beat together the eggs, oil, and vanilla. Add to the flour mixture and stir until evenly moistened.

Scoop the batter into the prepared wells. They will be nearly full; that's okay. Bake for 25 to 30 minutes, until a cake tester inserted into the center of one muffin comes out clean. Remove the muffins from the oven and, after 5 minutes, transfer them to a rack to cool.

*Inspiration from King Arthur Flour

Post PM Workout Snack:

Cherry Chocolate Energy Bites

½ cup raw pumpkin seeds
½ cup raw walnuts

½ cup Deglet Noor dates, pitted

½ cup dried cherries

¼ cup chocolate chips

2 tablespoons virgin coconut oil

1 tablespoon unsweetened cocoa powder

¼ teaspoon fine sea salt

In a food processor or high-speed blender, pulse the pumpkin seeds and walnuts. Add the dates, cherries, chocolate chips, coconut oil, cocoa powder, and salt. Pulse or blend on high, stopping as needed to scrape underneath the blade, until the mixture is rollable and doughlike.

Use your hands to roll the mixture into bite-size balls. Chill in the fridge for 30 minutes prior to eating.

*Inspiration by Run Fast Eat Slow

Dinner:

Street Corn Chicken Tacos

1 pounds boneless skinless chicken thighs

1 tablespoons olive oil

1 teaspoon cumin

1 teaspoon ground coriander

1 teaspoon ground turmeric

½ teaspoon garlic powder

½ teaspoon oregano

¼ teaspoon cayenne (only if you like a little heat)

½ teaspoon salt

Freshly ground black pepper

For the salsa:

1 avocado, diced

1 jalapeno, thinly sliced

⅓ cup finely diced cilantro

¼ cup finely diced red onion

1 lime, juiced

Freshly ground salt and pepper, to taste

For serving:

8 soft corn tortillas

Finely chopped cabbage

Extra thinly sliced jalapenos

Extra cilantro

Marinate the chicken: in a large bowl add chicken, olive oil, cumin, coriander, turmeric, garlic powder, oregano, cayenne, salt and pepper. Toss together to coat the chicken and allow it to marinate for 30 minutes-1 hour, or up to 24 hours. Grill chicken thighs at 400 degrees for 6-8 minutes per side or until fully cooked and the meat thermometer reads 165 degrees F.

Mix the salsa: diced avocado, jalapeno, cilantro, red onion, lime and salt and pepper, to taste. Toss to combine.

Add:

Mexican street corn

2 tablespoons safflower or canola oil

6 cups fresh corn kernels

Kosher salt and black pepper

6 tablespoons plain greek yogurt

6 tablespoons Mexican crema or sour cream

2 tablespoons chopped fresh cilantro, plus more for garnish

1 tablespoon fresh lime juice, plus wedges for serving

4 ounces Cotija cheese

Ancho chile powder (or chipotle or cayenne), for sprinkling

In a large cast iron or heavy skillet, heat oil over medium-high. Add corn, season with salt and pepper, and cook, stirring occasionally, until corn is nicely charred and softened, 8 to 10 minutes. Turn off the heat and let stand for 2 minutes.

Meanwhile, in a large bowl, combine yogurt, crema, cilantro and lime juice; season with salt and pepper. Reserve ¼ cup sauce in a small bowl for drizzling.

Add seared corn to the large bowl, season with salt and pepper and toss to coat. Transfer to a large serving platter, spreading corn mixture in an even layer. Drizzle with the reserved sauce, and sprinkle with Cotija and chile powder. Garnish with more cilantro and serve with lime wedges.

*Inspiration from Ambitious Kitchen and New York Times

Dessert:

Cinnamon-Ginger Granola Parfait

3 cups oats

1 cup shredded, unsweetened coconut

½ cup pumpkin seeds

½ cup walnuts or almonds, chopped

2 teaspoons ginger

3 teaspoons cinnamon

½ teaspoon salt

⅓ cup coconut oil, melt

¼ cup honey

¼ maple syrup

1 teaspoon almond extract

Preheat oven to 275°F and line a baking sheet with parchment paper or aluminum foil. In a large mixing bowl, stir together the oats, coconut, seeds, nuts, spices and salt. In a separate bowl, mix the melted coconut oil, honey, syrup, and almond extract. Pour over the dry mixture and mix until combined. Spread evenly across baking sheet. Bake for 45 minutes, gently stirring the oats every 15 minutes. Let the granola cool, then sprinkle over plain greek yogurt and add fresh berries.

Enjoy!