Trimarni Coaching and Nutrition

  Tis the season of all-things orange, pumpkin spice-everything and the galore of pumpkin-inspired products. For the pumpkin spice enthusiast (or obsessed), you'll be happy to hear that the pumpkin is highly nutritious. Packed with beta-carotene, vitamin C, potassium, iron, zinc and magnesium, pumpkin is a powerful winter squash vegetable. Also, your gut will be relieved to hear that pumpkins are a great source of fiber.  If the fall weather has you craving warm foods and you love the taste of pumpkin spice, this easy-to-make recipe is sure to make your tummy smile. Enjoy! Thank you Joey for including this recipe in a past  Trimarni Newsletter .  Ingredients 1 ½ cups AP or whole wheat flour 2 tsp ground cinnamon 2 tsp pumpkin pie spice* 1 tsp baking powder ½ tsp baking soda ¼ tsp sea salt 1 cup pure pumpkin puree ¼ cup butter, melted ½ cup vanilla Greek yogurt ½ cup maple syrup 2 eggs 1 tsp pure vanilla extract 1-2 Tablespoons raw sugar (Turbinado sugar) for sprinkling, optional ½

Crêpes - very thin pancakes.  What a perfect post workout meal.   Depending on the filling, this is a perfect option for athletes/fitness enthusiasts who struggle with overeating/undereating post workout. Crepes are not too heavy or light so it fits the bill when it comes to a perfect carbohydrate-rich meal to go along with your recovery drink (or post-workout protein choice like yogurt, eggs, cottage cheese or lean meat). Plus, you can make these ahead of time, let them cool and the refrigerate them for easy prep after your workout.  Although crepes may not be typical in your cooking resume, they are super easy to make. Essentially, they are like thin pancakes, made with a runny/soupy batter.  Karel is all too familiar with crepes as they are very popular in Europe - much more so than traditional American pancakes.  During my long run yesterday, I had 10 running miles to create this delicious creation in my head. While running in on and off cold drizzling rain