Trimarni Coaching and Nutrition

I really enjoy making soup because it's an easy way to add a lot of vegetables to one recipe. Plus, you give the taste buds an overwhelmingly good feeling with each slurp.  My first attempt at Broccoli Potato soup was a big success. I hope you enjoy it. Don't forget to yum! Ingredients 1 yellow onion 2 tbsp Olive oil  4 cloves garlic (minced) 4 medium sized golden potatoes (peeled and diced) 1 large carrot (peeled and chopped) 1 celery stick (chopped) 5 cups vegetable stock + 2-3 cups water 2 broccoli florets (chopped) Pinch of red pepper flakes  1/2 tsp turmeric  Pepper (to taste) 4 tbsp nutritional yeast Instructions Preheat a large cooking pot over medium heat. Sautee the onion in olive oil until slightly golden.  Add the celery, carrots, pepper, turmeric, red pepper flakes and stir.  Add the vegetable stock.  Add the garlic, potatoes and broccoli. Stir to combine.  Add water until vegetables are covered with liquid.  Cover with lid and co...

Whether working, running around, or training in the cold weather, there is nothing better than a bowl of soup to warm you up and thaw you out after your chilly outdoor endeavors. This Instant Pot Lentil Soup is not only healthy, hearty, and meat-free but also delicious. Leftovers reheat well. Refrigerate or freeze leftovers in freezer safe mason jars. Reheat gently, adding a little extra water or broth to thin if needed, for a quick lunch or dinner meal. Instant Pot Lentil Soup By Joey Mock, RD, LD, CLT Ingredients 2 tablespoons extra-virgin olive oil ½ medium yellow onion, small diced 4 medium carrots, peeled and diced 3 stalks celery, diced 4 sprigs fresh thyme, leaves removed and stems discarded 1 teaspoon kosher salt ¾ teaspoon smoked paprika ½ teaspoon black pepper 1 ½ cups dried lentils (green or brown), rinsed 4 cloves garlic, minced 1 (8 ounce) container fresh baby portobello mushrooms, chopped 1 can (~26-30 ounces) crushed or finely chopped tomatoes 6 cu...

Joey and I received a lot of great feedback/comments after our recent  Instant Pot blog . Here's what you had to say...... Is an Instant Pot practical for just one person? Even the small one? -I use mine for just one person, particularly for making a bunch of lunches at once, or cooking up big pots of rice or chicken to have on hand. If you’re a person who likes to cook one meal at a time, at each meal, I’m not sure it would be as practical. -I am just one person, and I have the six quart (plus an embarrassing number of accessories). It makes it possible for me to prep all of my food for the week in 4 hours or so, plus do things like ferment injera batter (or beer for home brewing), proof bread or pizza dough, make perfect hard boiled eggs, steam just about anything, etc. Imo, the 3 quart is restrictively small unless youre only cooking enough for 1-2 meals at a time. The 6 quart is the same size as your average crock pot, but way more versatile. Just recently bought an...

Instant Pot Minestrone Soup By Joey Mock, RD, LD, CLT If you are new to Instant Pot cooking, here are a couple of things to consider: -Instant Pots can be a great way to quickly pull meals together in one pot but it is important to consider the total cooking time of a recipe. A recipe may only suggest a 5 minute cooking time but before the timer starts its countdown the pot will take time to heat up and come to pressure (this can usually take an extra 10-20 minutes depending on what you are cooking). When the cooking time is complete, the pressure release also takes additional time. Be sure to factor in this extra time when planning your meals. -Make sure that you place your Instant Pot on open counter space (with no overhead obstacles around like cupboards since a “hot steam bath” from the pressure release could potentially damage them over time). -There are lots of fantastic Instant Pot recipes available in print and online to get you started. Search out well written recipes with s...

When writing my first book Essential Sports Nutrition , I wanted to include some type of recipe that was easy to prepare but also flavorful, nutritious and satisfying for athletes. On page 151 of the book, I created a delicious Slow Cooker Sweet Potato Quinoa Curry dish - packed with spices and veggies. Inspired by this dish, I recently found myself in the kitchen - being creative as always - and created a similiar recipe but with root vegetables (perfect for the winter) and lentils (rich in plant protein, along with calcium, iron, folate and potassium). Depending on what veggies you like (or what you have on hand), you can also be creative with this recipe. I hope you enjoy my new favorite go-to vegetable curry dish. This recipe is sure to leave your taste buds happy, while feeling satisfied and thankful for such delicious food in your belly. Marni's Go-To Vegetable Curry Recipe Serves 3-4 Ingredients Olive Oil (2-3 tsp) 1 can lite coconut milk + water 3 large...

In case you didn't hear...... It snowed in Greenville, SC! It was so pretty to wake up to a white backyard.  However, Campy was NOT happy when he woke up Saturday morning and discovered all the white, cold stuff outside. Clearly, he is not impressed with the snow.  Campy was not interested in walking anywhere that had snow on the ground so it made for an interesting morning for him to find the perfect spot to do his morning business.  As for the rest of the day, Campy made himself comfortable in the warmest spot in the house.  Since Campy stuck to his routine of resting all morning, we stuck to our routine of training.  Karel stationed himself in the fit studio where he was entertained with multiple screens and his Cyclops virtual training and Bkool Pro Smart Trainer app for a little bike trainer fun. I had our  at-home-gym  all to myself to suffer and sweat with nothing but me and some jamming mu...

Picture source I have great memories of my childhood (and teenage years) when my dad would often make me and my brother grilled cheese and tomato soup. It was one of my dad's most favorite go-to meals (perhaps a close second to spaghetti with meatballs). The soup was from a can, the bread was found on the grocery store shelf (soft and white), he used Kraft singles American cheese (found inside a plastic wrapper) and the secret to making the grilled cheese extra crisp, was buttering the toast before placing the bread on the skillet. Although this creation was far from being described as "gourmet" and would not meet any guidelines of what people would now call "healthy, clean or wholesome", it was prepared by my dad and he loved making it for me and my brother....thus, it is a meal that I will always remember as a happy meal.  As I miss my dad every day since his passing in May 2014, I often finding myself craving tomato soup and grilled cheese because it...

It takes a lot of food to fuel an endurance athlete. But not every food is well tolerated before and after a long workout. I'm constantly aware of the food that I eat around long workouts for two reasons. First off, food is my fuel. I do not use food as reward or to control emotions. Seeing that long distance training is very stressful on the human body, I do not want to self-sabotage myself by under on my longest workout days nor do I want to throw away a great workout by eating (or not eating) food that will not help me recover and refuel.  Secondly, I know what foods work and do not work for my body.  This has little to do with body image and a lot to do with performance. Ironically, my body stays in good health, despite not counting calories, eating carbohydrates at every meal, every day of the week, using sport nutrition during workouts, eating before all workouts and not having a "bad" food list. This isn't because I'm lucky, this is because I...

Julia Child was fearless and creative in the kitchen. If there was one person I wish I had the opportunity to meet, passed away or alive, it would be Julia Child. I could not think of a cooler experience than being in the kitchen with Julia Child and then yumming over a meal with her. She had this special gift of helping people feel comfortable in the kitchen. And no matter your cooking skills, she made cooking easy and fun no matter the recipe or food. I have been challenging myself in the kitchen by making homemade soups. I sure do love Amy's Organic soups  but my New Year resolution was challenging myself more with recipes. And since I am not one for resolutions, I started this challenge a few weeks before the New Year. I found this recipe on the  Whole Foods Market  website and actually followed the entire recipe. I'm not giving up my creativeness in the kitchen as I am not one to follow a recipe or all the ingredients included but I gave this one a go and it came ou...

We are off to Madison, Wisconsin tomorrow!!  The weather is looking GREAT for race day and our bodies are feeling healthy thanks to a lot of great, delicious, real food! I thought I'd share a few yummy creations that we have enjoyed over the past 2 weeks.  Don't forget to yum! Chia crepes and egg and kale omelet 1 cup whole wheat flour 1/2 cup skim milk 2 tbsp chia seeds 1/8 tsp salt Dash of cinnamon 3/4 - 1 cup water 1 egg Olive oil 1. Mix ingredients in bowl for crepes until thin consistency.  2. In a medium skillet on low heat, drizzle olive oil to lightly coat bottom of the pan.  3. Pour crepes (around 1/3 cup) in middle of skillet and spread to make a large, thin pancake with back of spoon (you need to do this quickly and your pan can not be hot, it needs to be on the low setting. You may also use this batter for pancakes).  4. Cook for 1-2 minutes until firm on edges, then flip and cook for 1 minute.  Omelet 1 ...

Veggie Packed Soup (serves 2) 1 can of your favorite soup (or dried soup package) 1 cup noodles or whole grain of your choice 1/2 cup each (canned, rinsed and drained - chickpeas, black beans, white beans) Chopped cauliflower Sliced leeks Water Parlsey Cracked pepper 1. In large pot, combine 1 can soup + 1 can water. 2. Turn to medium heat and add noodles, beans, cauliflower and leeks.  3. Cook for 15-20 minutes or until all ingredients are soft and evenly cooked.  4. Stir in parsley and pepper to your taste. Enjoy! French Toast Pizza Serves 1 ( two of my favorites combined into one!) 2 slices favorite bread (we love rye and sourdough) 2 eggs (1 whole and 1 egg white) Marinara or tomato sauce Shredded cheese Fresh basil Olive oil 1. Scramble eggs together in shallow bowl. 2. In a large skillet, drizzle a little olive oil (about 1/2 - 1 tbsp) and turn to medium heat.  3. Soak bread on both sides in egg mixture.  4. Cook each sl...

Well, that's a wrap from the Oakley Women ambassadors, Shawn Parkin and Sweat Pants media . Photos, how-to videos, product reviews, recipes and so much more all accomplished in two days.  Thank you  Oakley Women   for another amazing experience to share my knowledge on nutrition and triathlons. There's nothing more motivating and inspiring than being around so many fitness enthusiastic, passionate, hard working and motivated women.  With a few upcoming exciting months ahead for Trimarni Coaching and Nutrition, I was ready to get home on Wednesday (1/22) to get back to the normal routine.                                                            4:45am West Coast wake-up call.  4:00pm East Coast arrival 5:45-7:15pm swim practice with Karel at UNF 3700 yards Main set: 8 x 15...