Exercising While Sick + Honey, Lemon & Ginger Tea

Today I woke up with a terrible sore throat and stuffy nose.
The savvy thing to do would have been to make some tea and curl back up into my bed. But no,
I headed out the door in hopes that running in the freezing cold would reinvigorate me and cure all.
About two miles in, I felt like I was moving slower than a sloth and could not breathe for the life of me.
I contemplated heading back to the house, but hey, am I or am I not a triathlete? Nothing can stop me, right?
So I convinced myself to keep running. Worst.Decisions.Ever.
After one mile I had to stop and walk back home. Fail.
My lungs were burning, my throat felt like sandpaper and I was feeling like the biggest IDIOT in town.
I arrived home light headed but at least the agony was over. I brewed me some honey, lemon and ginger tea (recipe below) and went back to bed. Which is where I should have stayed all along.
Considering that cold (and flu) season is in full swing - and the poor judgement on my part this morning - I thought it would be a good idea to discuss whether it’s to OK to exercise while sick.

(Paleo) Gingerbread Cookies

I’ve been told that TheIronYou is lacking holiday spirit, just like my apartment.
Thing is, I'm not big on Christmas decorations — and that doesn't mean I don't like Christmas or that I’m against participating in the excitement of the holidays.
I DON'T put up Christmas lights or decorations, even though they were a big part of my childhood (maybe it’s a dude kind of thing.)
A couple of years ago I went with my cousin to Target and bought string lights, a pine wreath, two 50-piece ornament sets and assorted decorations.
But they'd been sitting in the attic collecting dust ever since; still sealed in their boxes.
One day I’ll put them to good use, for now however decorating is still something foreign to me.

Kiwifruit: A Health Powerhouse

Kiwifruit is a small, nutrient-dense fruit that packs a stunning amount of health benefits.
It’s an amazing source of vitamin C, and has almost the same amount of potassium by weight than a banana. It’s also a good source of Vitamin E, and contains a small amount of Vitamin A.
That’s only if you consider the green flesh, if you take into account also the black seeds you’ll get an average of over 60% of Omega-3 ALA acid.
Furthermore, the inner white part of this fruit packs so much fiber, it’s been reported to have mild laxative effects.
Considering such an awesome nutritional profile - which rightfully grants kiwifruit the status of superfood - one would expect kiwifruit to be much more popular than it actually is.
Unfortunately, especially in the US, kiwifruit is not much sought after by consumers.
So what I'm trying to do here is try to convince you to include kiwifruit in your diet.

Crock-Pot Roasted Pepper and Tomato Sauce

Apparently my quest for finding an “edible” gluten-free/paleo-ish pasta isn’t over yet.
Although two months ago I sweared I wouldn’t waste any more money on ‘fake’ pasta...I did it again.
Are you guys familiar with ‘recidivism’?
In criminal law it's defined as the relapse into criminal behavior. Basically you commit a crime over and over again, even after experiencing negative consequences of that crime.
OK, I won’t go as far as saying that buying shitty gluten-free pasta makes me a recidiv felon, but repeating the same action, and expecting a different result, makes me at least some sort of dumb-ass — as per my friends words. Yeah, THANK.YOU.GUYS.
And gluten-free pasta can be quite expensive too; ergo I’m dissipating my income.
But as I like to tell myself “If you don’t try it, there's no way of knowing if you'll like it” so I’m still at it.
The gluten-free pasta quest is still on.

Spicy Chicken and Zucchini Kebabs

You guys know me loves me a good kebab.
I don't know why eating food on a stick is so dope, but it is.
I'm always amazed at how versatile kebabs are and how they always manage to stretch whatever I'm cooking.
It must have something to do with surface area and spatial relations. When food is served on a stick, it just seems like there is more of it.
Take this for example: You can feed 3 to 4 people from one chicken breast; but if you cube it and skewer onto sticks it’s enough for 6 hungry adults.
Which is also proof that we eat more with our eyes than we actually do with our stomachs.
Because the amount of meat is exactly the same, if you know what I mean...

Goji Berries, The Himalayan Superfood

A couple of readers asked me about Goji berries. I'd assumed that Goji berries were fairly common, hmm...guess I was wrong, my bad.
So here's a couple of facts about this awesome bright red colored berry.

Goji berries (also known as wolfberries) are a bright orange-red berry that comes from an Himalayan tree.
In Asia, goji berries have been eaten for generations.
In fact, goji berries have been used for over 6,000 years by herbalists in China, Tibet and India to: Protect the liver, help eyesight, improve sexual function and fertility, boost immune function, improve circulation and promote longevity.
Goji berries can be eaten raw, cooked or dried. They taste like a vibrant blend of berries, they have mild tangy taste with a mild sweet and sour aftertaste.
Hidden within its ruby pigment is the magic that makes it nature’s perfect energy fruit. Goji berries are actually packed with antioxidants, amino acids and essential fatty acids.

Caramelized Cauliflower and Sauteed Kale Casserole

This is the kind of dish I typically make on a Sunday night while watching football.
Other dudes drink beer, and shout at the screen while munching popcorn, nachos or pretty much anything they can get their hands on while watching football. I can’t do it.
First off I can’t sit still for too long (oh yeah, I’m the worst person to go to the movies with!)
Plus during football games there's a ton of commercial breaks; and I hate commercial breaks.
Being passively bombarded by innumerable ads won’t do it for me; I need a distraction.
But, most of all, Sundays are valuable to me.
It’s when I get to do things I don’t have time to do during the week.
Nothing transcendental - nothing like bringing world peace to the world - more like doing ordinary chores.

(Paleo) Choc Chip Mini Muffins

So I bought a mini muffin tin a while back. I want to make these mini frittatas baked in a muffin tin I’ve keep seeing all over Pinterest.
Except that...I never made them.
Thing is, when I’m in the mood for frittata I usually grab a frying pan, crack a couple of eggs, add some sauteed veggies and voilà, the frittata is served.
It doesn’t even cross my mind to preheat the oven, grease a muffin tin and bake the frittatas in the oven.

Dark Chocolate Bark With Sea Salt and Superfoods

I’m such a sucker for dark chocolate. It’s probably the one thing I could never walk away from.
The bitter bite with the subtle sweetness is IMHO the perfect combo. Add some coarse salt, crunch and dried berries and then you’ve got me hooked.
I’ve started making my own chocolate back a couple of years ago.
I wanted a chocolate bark with salt and almond and goji berries and hemp seeds. Yes, all of these things in one bark and (obviously) no mass market brand made it so I made my own. Easy.

The Amazing Health Benefits of Hemp Seeds

I’m so late to the hemp seeds party, I know.
Better late than never though.
It’s been over two years that I keep hearing about hemp seeds (and, in particular about their amazing health benefits) but never bothered looking into them.
It's time to make amends...

What are hemp seeds?

Hemp seeds are the seeds of Cannabis sativa. Technically a nut, hemp seeds contain over 30% oil and about 25% protein, with considerable amounts of dietary fibers and minerals.
Hemp seeds have been documented as a source of food throughout recorded history. For instance, hemp seed oil has been used as a food/medicine in China for at least 3,000 years.

Roasted Garlic Purple Mashed Potatoes

Let’s be completely real people, the turkey + mashed potatoes + pie combo gets a little old after the 30th year in a row.
So this year I suggest you give your Thanksgiving table a fresh new look, adding a Lady Gaga/emo/psychedelic touch by serving purple mashed potatoes instead of regular yellow mashed potatoes.
Something that looks unusual, but tastes like the regular stuff (well, it actually tastes better.)
Because you don’t want just another Thanksgiving; this year you want an off-the-charts and always-to-be-remembered Thanksgiving.
And serving purple mashed potatoes might do it after all.
These are purple, bright purple, a tad weird purple mashed potatoes - they won't go unnoticed for sure.
And believe me when I say that these purple mashed potatoes are going to be THE showstopper; like having Gaga landing in the center of your table singing "Can't read my, can't read my. No you can't read my poker face"...that kind of weird.
Oh, just to clear the air, Lady Gaga is not my cup of tea, I just wanted to give you an idea of what you're in for.
E-V-E-R-Y-O-N-E will remember Thankgiving 2013 at your house, even years from now. Promise.

30-Minute Butter Chicken (Murgh Makhani)

Oh yeah this was good. Really good.
I don’t know why, but I haven’t made this recipe in a while.
It was passed to me by my friend Namrata. She used to whip it up all the time when we were in school.
Late at night, after a long day of studying in the library; instead of ordering in, she would fire up the stove and cook this for the whole crew. With just some rice and greens on the side.
A perfect dinner.
Tasty, comforting, flavorful, full of nuances but not too strong. Everybody loved it.
Namrata’s butter chicken quickly became legendary on campus, and in no time people were showing up “in the nick of time” for dinner asking “Can I join?”
Carpetbaggers...

Sweet Potato Latke Turkey Burger (aka Thanksgivukkah Burger)

People, this year Thanksgiving and Hanukkah happen on the same day.
On November 28, 2013, for the first time in a long time, the first day of Hanukkah falls on the same day as Thanksgiving.
Thanksgiving + Hanukkah = Thanksgivukkah. (Yes, it’s like Sharknado all over again.)
To be precise, this happened once before, in 1888, and will happen at least two more times, in 2070 and 2165.
Since I’m not sure if I’ll make it to 2070, I say let’s take this once in a lifetime opportunity and cook the hell out of this 2013 Thanksgivukkah.
And eat it, A-L-L-!
I know...I get carried away by these “once in a lifetime” events.
Last year - for instance - I made a big fuss about the 12-12-12 day, but then none of my friends cared. Bummer.
But this Thanksgivukkah, I am NOT letting this one slip away.
I don’t care if I’m not Jewish, I love the idea of combining two traditions into one. If for no other reasons that it can be an awesome learning experience.

Bacon, Mashed Potato and Kale Cakes

I like a good old challenge here and there.
I don’t talk about stuff like riding the back of a shark or surf a lava wave or be hurled through the air by a human catapult.
I talk about small ‘everyday’ challenges that make life less boring.
Such as making my 10-year old niece eat kale.
A once sworn enemy to any food green in color (including green M&M’s); Niece has recently started eating salad, and last summer I even convinced her to taste avocado (a beautiful love story today).
So last week, I had an epiphany: I must coerce her to eat kale. Period.

Mushroom Polenta Pizza

We eat a lot of corn, America.
I am not talking corn on the cob rubbed with a little butter, salt and pepper, popcorn in huge tubs at the movie theater, or the occasional tortilla chips.
Corn sneaks into our diet in very unexpected ways and in very surprising amounts.
If you have read Michael Pollan’s Omnivore’s Dilemma, you know that, for instance, 93% of the hamburger meat that ends up at your table is derived from corn. Cows are fed a steady diet of grains (corn in particular) while on the farm, and they convert that corn into meat.
It’s not only through the meat that we eat corn, most of the corn we consume comes in the form high fructose corn syrup.
A sweetener that “‘hides” in most processed food, such as sodas, sauces and salad dressing, breads, breakfast cereals and bars, and processed snacks.
OK, that is not straight corn (as in kernel corn straight off the cob) but it’s still corn.
And is this bad? Well, the overwhelming majority of corn used for animal feed and corn byproducts (such as high fructose corn syrup) is field corn and it’s mostly genetically modified.
Although the body of researches supporting the notion that ‘GMO is not good for us’ is pretty slim; GMO products are banned in 26 countries around the world (including all of the European Union).
And that alone is for me enough of a reason to avoid it.
Now you’re free to ask: Why this brief lecture on GMO corn dude?
Because today we’re making polenta, and polenta is made of corn(meal) and water. Mkay?
But, but, but, the corn used to make polenta is not ‘field corn’, it’s ‘sweet corn’ and it is NOT GMO.
In other words my friends, we shall not fear eating some corn on the cob or some polenta. Sodas, candies, snack bars, breakfast cereals, etc are the sneaky ones; so watch for those (and also eat only grass-fed meat!)

Zucchini Fritters (Low Carb & Gluten-Free)

When I’m asked why do I like to cook so much, I have but one answer ‘Because I like to eat!’
Yup, that's pretty much it.
I like to eat good food and since I want to eat what I like, I’ll make it myself. I'm in charge of the process, I know what goes in, no surprises.
I also refuse the idea of not being able to feed myself. If another human being can cook a certain dish, so can I. It's not quantum physics, it's cooking. It can be elaborate but never impossible.
I also like to cook because it feels like a challenge — taking a few ingredients that are not that special on their own, and combining them together to create something that tastes amazing. A very rewarding process.
OK, not everything comes always out as planned. At times, you try to create something and ‘try’ really is the key word, or better yet, the only thing that you’re left with.

Baked Eggplant Fries with Spicy Tomato Sauce

Are you one of the “Can I sub fries with a side salad with burger” kind of people?
I certainly am. And don’t get me wrong, I LOVE fries - especially sweet potatoes fries - but I consider them a “treat” food, so I order them just once in a while.
And I get my fair share of weird looks from waiters when I make such request.
A 6’3” tall guy asking to sub fries with a salad, kind of catches them off-guard, I get it.
Sometimes, to justify my request, I add “You know, I have a hard time digesting fries!”
But now that I’m thinking about it, this is such a lame excuse.
It basically makes me sound like an old man having heartburn. Next thing I know, they’ll be offering me an antacid chewable tab to ease my pain. Ouch!

Classic Italian Minestrone

What are the first three words that come to mind when you think about minestrone?
Mines are gramma, heart-warming and yummy.
There are hundreds more I can think of, but those three are definitely the first ones. And gramma definitely comes first.
Because you see, my gramma used to make the best minestrone on the planet. Chock full of veggies, goodness and love.
On cold winter Saturdays when, as a kid, I used to go to her place for lunch after school, she would often serve a piping hot bowl of classic italian Minestrone with a couple of slices of toasted bread slices on the side. It would warm my heart and soul.
On special occasions, she would even serve a grilled cheese with it. Which is - to date - one of my fave meals ever.

(Paleo) Choc Chip Cookie Sticks

I don’t know why, but I tend to be quite active on Sundays. Maybe too active.
I feel it’s the one day of the week when I can catch-up on things like laundry, cooking and house cleaning.
And I still have time to train — you guys know I can’t possibly skip one day of training.
There’s football to watch too, even though this year the NYGiants are not exactly giving me chills... pfff!
Good thing you can do some of these activities at the same time. Like watching football and cooking, or doing the laundry, or cleaning the house.
Basically the only activity that doesn’t allow multitasking is training; which is why I love it that much.
It’s my safe haven in this world where you’re supposed (and sometimes forced) to juggle yourself in between 100 different activities.
When I run, I run; same goes for swimming, biking and practicing yoga.
You can’t run and talk on the phone or swim and send out emails (unless you have a waterproof smartphone and if you do, you’re probably a moron...)

Running A Marathon Is Awesome (And You Should Totally Try It!)

Last weekend was NYC marathon weekend.
On Sunday morning runners from all over the world gathered in New York to achieve one goal: Crossing the finish line after running 26.2 miles.
Now before you look the other way, mumbling “Not another post about marathons please”, bear with me for a couple of minutes, and let me just explain you why I believe you should try completing a marathon - at least once in your life.

Cauliflower Crust Pizzettes

All things cauliflower crust friends!
Yep, after the cheese pizza, pizza marinara and the worldwide famous calzones it was only a matter of time before I’d come up with something new using cauliflower crust.
This time around is mini pizzas or pizzettes. Basically finger food. Two words: Amaze-balls.
Which is in fact one word (or maybe it’s not even a word), but I like to use the hyphen and think of it as two words. It adds emphasis and drama which is what I’m trying to convey here.

Paleo Moussaka

 
OK guys, it’s getting freezing cold at my latitudes. I was so not prepared for that.
I got out of my building this morning ready to hit the pavement, and I was like “Whoa!” I went back in and had to put an extra layer of running gear on (including gloves). I have to admit it, the thought of calling it a day did cross my mind for a sec, but I somehow convinced myself not to be a wuss and I finally went for my run.
After 12 miles my feet were freezing (I should have worn thermic socks btw), I came home and I was so ready for a warm power breakfast.
Now, under such circumstances I’ll usually make myself a power smoothie or maybe some eggs with avocado, but today I felt different; I felt like I needed to reward myself, and reward myself I did.
It just happened that last night I made this paleo moussaka, which I meant to eat today (and tomorrow and the day after tomorrow) for lunch.
But this morning at 7am it was the right to eat. It was calling my name, and I had to respond.
So I dig into it. Hard. OMG, I was so right. This was probably dopest breakfast I had in months.
Moussaka, who knew.

Chocolate Avocado Chia Pudding

We’ve all been there, just home from the Farmers’ market, fresh produce in hand, then comes the tedious first-world problem of having to store everything in your fridge.
That’s about when you realize you went overboard buying too much food. You couldn’t resist getting 2 pounds of Tuscan kale, 2 pounds of spinach, 2 pounds of heirloom tomatoes, 3 cauliflower heads, apples, grapes, berries and 7 avocados (yes, 7, one for each day of the week!)
You start what feels like a big game of tetris: piling tomatoes, aligning zucchini, bending kale, and filling the gaps with onions.
But no matter how good you are, by the end of the process half of the produce is still sitting on the kitchen table, and you’ve somehow grown a disdain for your mother for not having shown you how to do it — except that she had two fridges (at least) and maybe two freezers, and she didn’t really needed any logistical skills in this department.
So now you are left with but one option, and that is start cooking. Unless - of course - you own a flock of sheep or a herd of cattle, then you can feed the animals and you’re pretty much good to go. However, most of us don’t have that option, so we’re back to square one: cooking.

Spaghetti Squash and Meatballs

[Warning: For the next three paragraphs, or so, I’m going to oversell this dish. So if you dig it already - just by looking at the pictures - then feel free to scroll down without even bothering reading this. No, I'm just kidding. All I wanted to do is to start a post with square brackets, which I just did and it feels good!]
So, spaghetti and meatballs...what’s there not to love? It has to be one of the most fun dishes ever. Especially when you’re a kid.
Mounds of spaghetti, tasty meatballs, loads of tomato sauce splattering onto your clothes (and the walls...ugh!) It’s the perfect dish when, as a kid, all you wanted to do was to create a big mess at the table, and laugh your heart out.
I spent many meals trying to twirl spaghettis, cut meatballs and spoon tomato sauce all at the same time; and stuffing everything into my mouth; which of course never worked out. Endless hours of fun though.
Imho, spaghetti with meatballs is so awesome and I still have to find one person who doesn’t like it.
However, I’ve seen people screwing up this dish for years – always thinking of it as a “quick dinner”. Buying crappy store-bought sauce and frozen meatballs, and think they can just throw it together and voila! And then they’re like “Ew....this doesn’t taste anything like my mum’s!”
So what I’m presenting you here, is not only a foolproof recipe for spaghetti with meatballs, it’s an improved and healthier version of it. Thanks to the one and only spaghetti squash.

Sauteed Broccoli and Zucchini Casserole

Let’s talk about picky eaters; and just to be clear, adults picky eaters not preschoolers.
It’s a fact that everyone prefers some foods over others; but some adults take this tendency to an extreme. Or better yet, some adults act as if they’re still toddlers; eating only foods such as plain pasta, pizza, French fries, burgers, grilled chicken, sweets etc. No veggies, no fruits, nothing that is not familiar or that has a strong taste.
I know quite a few people belonging to this not so rare specie. The, “I’m past 30 but I still don’t eat veggies, fruits or anything that I haven’t tried before!”
One in particular pops into my mind: my cousin Stephen. You see, this guy - who just turned 30 - still eats very few veggies and almost no fruit, at all (I once offered him a strawberry and he gave me the most repulsed face ever!)
With such a narrow dietary spectrum, he drives his poor girlfriend Elena nuts.
She likes to eat healthy food, but with a guy like that around her, she has to work extra hard to do it.
Picture this, every night she has to cook two meals: One for her (with veggies) and one for him (without veggies). I know, nightmare on Elm Street.
So, when the other day she sent me the recipe for a vegetables casserole packed with broccoli and zucchini, claiming that “...even Stephen ate it and he actually loved it!” I was all over it.
If the King of picky eaters, digged this casserole, then it must be winner.
Turns out, it REALLY IS!

(Paleo) Almond Pumpkin Choc Chip Cookies

First off, let me clear the air: We’re back in the randomness world. The more structured IronYou didn’t last more than three days — that is 72 hours. I know, epic fail.
There was no self-sabotage here though; the feedback I got from you guys about the randomness factor has been so dope, I couldn’t have possibly overlook it. (Thank you all for being this cool, btw!)
And if YOU like TheRandomYou more than TheStructuredYou, then who am I to deny it?
It didn’t took that much to convince me though. I’m not the type of person that can easily fit into a cookie-cutter kind of life, let alone I can possibly blog in that kind of fashion.
I still don’t know how I talked myself into that ; but as you see I got back to my senses and to the old me (tbh I don’t think there was ever a new me).
In other words, TheIronRandom is back.Yo.

Teriyaki Glazed Chicken Kebabs

I’ve recently been told that TheIronYou is a tad random and needs more structure.
Make no mistake, I receive a plethora of compliments almost daily about it (which makes me super happy!) However, a friend of mine - who’s a powerforce in the publishing business - wrote me a lengthy email on Saturday, listing all the things that I should improve in my blog.
First and foremost, less randomness.
To be honest, I dig randomness. It’s part of who I am, especially in my blogging life.
I like not having restraint whatsoever, not knowing which port I’m sailing to.
The feeling that I can publish whatever goes through my mind — or better yet, whatever happens in my kitchen, without need to think too much about it.
It’s a feel good-freedom sensation. In the end, TheIronYou is part of me and reflects to some extent who I am as an individual, so why doing something that it’s not me?
However, one of the rules I live by, is to always be open to (constructive) criticism — especially when it comes from people who KNOW what they’re talking about.
So here I am, giving more structure to TheIronYou. And let’s start by getting rid of some of the randomness factor.

(Paleo) Fudgy Avocado Brownies

I’m calling all chocolate lovers here.
If you are obsessed with chocolate (like me) then you need these babies in your life.
Let’s use some adjectives to better describe these brownies.
These are the most creamy, rich, decadent, thick, gooey, appetizing, exquisite, dense, heavenly, savory, succulent, sumptuous, yummy, fudgiest, chocolatey BROWNIES EVER!
Dude...I’m not kidding!

Creamy Pumpkin Garlic Rice

OK people, confession time on TIY.
I’ve had this creamy pumpkin rice for lunch and dinner on Monday, Tuesday and Wednesday.
We’ll see how Thursday goes, but I have the gut feeling that it may happen again.
You might call this intuition, but I believe I have the gift of foresight — at least in my kitchen.
For some unknown reason I always know what I’m going to have for lunch and dinner. If that isn’t a sign of my superpowers, I don’t know what it is.
I know, I AM a gifted individual, what can I do about it?

Creamy Pumpkin Sauce

Autumn sparks the start of the unavoidable pumpkin everything craze. It’s that time of the year when the leaves are changing, the cold starts to bite and every single food you’re eating has some pumpkin in it, or next to it, or on top of it. Pumpkin-flavored lattes, pies, muffins, even ale. You name it.
And you guys know how much I love ME pumpkin; so before I knew it, I’ve found myself elbow-deep in pumpkin guts.
Operation “Jack-o’-lantern” is officially on, which means loads of pumpkin flesh leftover ready to be used in every single dish I cook.
By the way there’s this rumor going around, about people not liking pumpkin. Folks spreading ill will about pumpkin.
Something like a secret society trying to sabotage our pumpkin extravaganza.
I have the sneaking suspicion that my friend Martha might be part of this sect. The other day - as we were carving the hell out of a humongous pumpkin - she suggested that I should throw out the flesh because “There’s not much you can do with all that pumpkin!”
OK, hold your horses there miss. There are tons of stuff you can do with pumpkin. What about pumpkin curry, pumpkin chili, pumpkin cinnamon rolls, pumpkin Mac&Cheese or pumpkin protein muffins?
BAM! In your face pumpkin-haters.
And here’s another recipe with pumpkin. DOUBLE-BAM!

Always Buy The Best Quality Meat You Can Afford (And Read This Book!)

One of the rules I live by is to eat less meat but better quality meat.
As a health-conscious individual I try to buy only grass-fed, pastured and free-range meat (and fowl and their eggs) — it is said to contain more nutrients and fewer toxins than factory-farmed grain-fed meat.
Yes, it is more expensive and not always easy to find; but it’s worth. Every. Single. Penny.



It’s hard to shy away from huge chunks of wrapped meat from the supermarket — it’s so convenient. But most of the time that meat comes animals raised in factories unable to move, fed unnatural diets, pumped with hormones and antibiotics and living in filth. That alone for me is enough of an incentive not to buy it.
I’m not talking about the ethics involved here, I’m just pointing out that if you care about what you put into your body, you need to choose the best quality meat (and eggs) you can get your hands on. It’s a healthier choice, period.
In addition, it tastes better — pastured meat has a farm-y and robust flavor because the animals are grass-fed, free to roam, and raised sustainably and humanely.
Essentially it comes from animals that have acted and lived like animals.
So a big fat YES to grass-fed, pastured and free-range meat (and eggs).

Almond Chia Recovery Smoothie

This is hands down my new favorite post-workout smoothie.
I recently found the recipe flipping through the pages of Triathlete Magazine.
Just by looking at the ingredient list I knew that this was a total winner. Almond butter, almond milk and banana: Are you kidding me?
I slightly tweaked the recipe and included chia seeds and vegan protein powder. Even more awesome.
This delicious smoothie is perfect post-workout as it’s packed with protein for muscle repair, carbs for glycogen replacement, and essential fats. And it has a great cooling effect on your body too.
After an intense workout our body needs recovery fuel, but as the blood has been diverted from the digestive system to the muscles, digestion can be difficult and food almost unappetizing.
That’s why liquid meals are better tolerated.

Crock-Pot Bolognese Sauce

The other day I've found paleo spaghettis in a specialty store down the street from where I live.
8 bucks a pack - a tad pricey - but I was so excited about it, I said to myself “What the hell, let’s go for it!”
I decided that my uber-expensive spaghettis deserved a 5-star sauce to go with, so...Bolognese sauce.
You guys know that this traditional Italian meat sauce is called Bolognese because it originates from Bologna in Italy? Ok, probably you do.
But, do you know that there’s only one original recipe for Bolognese sauce, deposited with the Chamber of Commerce in Bologna?
I didn’t know that either, but my friend Francesca told me all about it.
Apparently, in 1982, the Italian Academy of Cuisine recorded and deposited a recipe for "Classic Bolognese Ragu" with the Bologna Chamber of Commerce.
I visited the Italian Academy of Cuisine website and I found the recipe (actually I found two, but whatever).
With the help of Google Translate - which wasn’t at peak performance with this one - I managed to get the one and only original recipe for Bolognese sauce. YAY!
I’ve made this recipe for quite some time already and it’s a total winner. Everybody seems to love it (except for my vegetarian + vegan friends — sorry guys). It's full of depth and so delicious.
I recently adapted it for the Crock-Pot and came out perfectly, with minimal effort. A big high-five to technology!

1-Minute Paleo Choc Chip Cookie (In A Mug)

Another Sunday means another late NY Giants collapse and another defeat. We are now 0-5.
Yup, apparently it’s that kind of year.
I’m not even talking about making it to the play-offs; after losing to the Carolina Panthers 38-0 in the third game, I’ve pretty much given up that hope.
What I’m talking about is stop watching the NFL altogether this season.
I mean, when your team is breaking records for being the worst team on the league (such as giving up 182 points, the most allowed by a team in five games since 1961) you’re disappointed, discouraged, even outraged.
You can’t fathom how a team who hoisted the Lombardi trophy just two years ago is now the laughing stock of the NFL. But there you have it. NY Giants are 0-5.
On top of that there’s no more Breaking Bad...arghhh...my Sunday nights just went from bad to worst.
Last night I was so bummed I decided I deserved a treat, something I could whip up in a heartbeat (and possibly paleo-friendly).
That’s how I came up with this 1-Minute Paleo Chocolate Chip Cookie (in a mug).

Spinach Omelette and Whipped Ricotta Cake

My 8-year old nephew Matt was visiting yesterday afternoon. He’s an amazing kid-foodie, meaning that he likes to eat good food, well, he actually demands to eat good food.
I can’t think of something he doesn’t eat. He tries even the most bizarre foods you put in front of him— jelly fish, liver, stinky cheeses, etc.
He tastes everything, and never says no or make a disgusted face. If he doesn’t like something, he just says it's not for him, which I think it's awesome.
Yesterday, out of nowhere, he asked if I could make spinach and cheese ravioli for dinner.
No, not the frozen or canned ravioli, he wanted me to make fresh ravioli from scratch (which is something we had already done together before).
As I wasn’t really in the mood to make fresh pasta, I asked him “What about making a spinach and ricotta cake instead? Something super good that will taste even better than ravioli?”
“Cool” he answered.
So we literally invented this spinach omelette layered cake. True story.

Ginger and Turmeric Carrot Soup

Folks there’s nasty cold that’s going around. I haven’t caught it yet but everyone else around me has.
I'm not very prone to sickness, I guess that eating healthy and exercising helps keep my body in good working order and makes it easier to fight diseases.
However, when everybody around me seems to be hoarding tissues like they’re going out of style, I start to worry.
Getting a cold is not the end of the world, I’ll admit it, but it’s a pain in the neck nonetheless. Stuffy and runny noses, sniffing all day or feeling groggy...who doesn’t enjoy that????
Then there’s the part where you have to skip training and I REALLY don’t like that, at all.

(Paleo) Flourless Chocolate Cake

OK guys, I think I just found my new fave sweetener: raw coconut palm sugar.
We all know that white sugar is empty calories with no nutritional value whatsoever; meaning it doesn't have vitamins and/or nutrients, just calories.
So what about replacing it with a nutrient-rich, low-glycemic crystalline sweetener that looks, tastes, and melts almost exactly like sugar, but it’s completely natural and unrefined?
Yep, that’s raw coconut palm sugar.
Raw coconut palm sugar is acquired from the flowers growing on coconut trees. The nectar of the flowers is collected and air-dried to form a crystalline sugar, dark brown in color.
It’s rich in potassium, zinc, iron and B vitamins. There’s quite a lot to it!

Eat When You're Supposed To (and Snack Very Little!)

Today, we eat all the time, munching on snacks, convenience foods, or sipping lattes, sodas or smoothies at every hour of the day.
It’s a fact. Just take a look around yourself.
We eat while driving or riding in a car or walking or at our desks or while watching TV. We are snacking more and eating fewer meals.
We do so little eating at the table that sociologists and market researchers - who study American eating habits - report that we have added to the traditional big three meals (i.e., breakfast, lunch and dinner) a fourth one that lasts all day long: the constant snacking meal.
Snacks are less and less the hunger-soothing bridge between formal meals. They have become a meal in their own right.
As a result, we eat much more food than we need and we're gaining weight at an alarming rate.
We’re a nation of overweight and obese people, because we eat too often, not only too much.
The solution? Going back to our roots — eating only at designated meal times and limit snacking.
It’s OK to feel hungry between meals. However, being hungry doesn’t mean you have to eat.
If it isn’t breakfast, lunch or dinner, always ask yourself: “Am I really hungry?”
Maybe you’re just bored, tired, distracted, sad, or happy. Try to understand what you’re really feeling before you grab something to eat.

Cheesy Chia Seed Crackers (Gluten-Free & Low Carb)

I love crackers, and I love even more making crackers at home. It’s incredible how much better they taste than store-bought.
Whenever my niece is visiting, we usually make whole wheat cheese crackers together. Just like Cheez-It, just better.
She always has a blast doing it. I recently bought a set of animal farm tiny cookie cutters and she cuts the cracker’s dough into cows, pigs, sheeps, etc. Then she places them on the baking sheet in a very specific order, sheeps close together, hens with cows, etc. You know, kids’ fantasy.
When we’re done, I give her the whole batch to take home, so that she can bring them to school for her lunch and MOST OF ALL parading with her friends.

How To Make Super-Nutritious Germinated Brown Rice

Today we’re talking about my beloved brown rice.
As an athlete, I consume a ridiculous amount of brown rice; it’s an important source of proteins, complex carbs, precious fiber and many important nutrients and minerals.
Brown rice is awesome and you’re getting nothing but goodness in every spoonful.
I was contented with my brown rice, until one day my colleague Sohyoung told me that you can even get more out of it.
She said that if you soak brown rice at room temperature overnight, the rice will germinate and get even more awesome.
Really?
I wasn't convinced, so I looked into that and found out that Sohyoung was right all along.
Sprouted (or germinated) brown rice is the way go!

Caramelized Cauliflower and Mushroom Casserole

So apparently today it’s the third day of Autumn. Yeah, I didn’t saw that coming either. Mostly because it doesn’t feel like Fall yet; at least in my hood.
With the turn of the season, there are a number of things that change, not only the weather.
Fall crops come into their own just as summer delicious fruits and veggies are packing it in (sigh!)
But there is no room for despair people. Spices, roots like turnips and carrots, cabbages, and of course pumpkins, apples, and mushrooms will helps us coping with the end of summer's sweet corn and sun-warmed peaches.
When temperatures dip and the leaves drop, it’s time to fire up the oven. And that’s when this casserole comes into play.
You see, I am a HUGE fan of mushrooms and an even bigger fan of cauliflower (you probably already know this, don’t you?); so combining the two to make a delicious dish has to be my ultimate food fetish (not foot, FOOD!)

Chia Chocolate Mousse

When you think chocolate mousse, you think of copious amounts of chocolate, sugar, eggs and butter whipped together to create a luscious, fluffy and airy dessert.
My mum used to make Julia Child’s Mousse au Chocolat when we had guests over. She would serve it topped with a dollop of homemade whipped cream and some orange confit.
It was so good, she would win raves. I remember it got to a point where people would actually ask her (more like beg her) to make it when she invited them over for dinner.
I loved her mousse au chocolat, and I still do. To me, mum's mousse au chocolat means home, family and friends.
It’s a special dish, but let’s be honest, it’s a calorie bomb. There’s point no denying that.
Sugar and butter and eggs and chocolate, all natural ingredients, yes, but a lot of them, too much of them.
Once in awhile it’s OK to have it - on special occasions such as birthdays, Christmas; but that’s about it.
So what about the rest of the year? 363 days without mousse au chocolat? How sad...
That’s when this chia chocolate mousse comes into play. This is a great little recipe that has become a chocolate fix favorite in my apt.

Eggplant Parmesan Quinoa Casserole

Who doesn’t love eggplant Parmesan? Raise your hands.
Ok, let me check...apparently everybody does, not surprisingly.
Even kids who don’t eat veggies can’t resist their Parm, and never make a peep about the eggplant in the first place - pretty awesome.
Eggplant Parm is pure comfort food, or (let me rephrase that) it’s comfort food at its best.
And as you might have noticed, fall is fast approaching (yesterday morning was like in the 50s ‘round here, brr...) Which means we need warmth and comfort food, like a piping hot bowl of oatmeal for breakfast or something with pumpkin OR eggplant Parm.

Light Egg Salad

Originally, this post was supposed to be about a LCHF (low-carb-high-fat) bread I baked Saturday afternoon.
A bread packed with psyllium, flax seeds, shredded coconut and a bunch of other awesome+wholesome ingredients, 100% paleo and (supposedly) delicious.
I found the recipe on a cookbook I received a couple of weeks ago, and TBH my expectations were pretty high.
I meticulously followed the recipe verbatim. My first time trying my hands at a grain-free, gluten-free bread - there’s no room for improvisation.
I wish I could tell you what came out of the oven was worthy of a photo spread in Martha Stewart’s Living. Not so much. The taste was spot on, the texture OK, but it was deformed; NOT looking like a loaf of bread, not even a close relative.
You might say: “So what? It doesn't really matter as long as it tastes good.”
A fair point, but there was just no way I could take a decent picture of it.
I tried different angles, different lights, different composition, but I guess it would take a much more gifted photographer than me to save the day (or better yet, the loaf!)
Ultimately, I gave up.
Plan A failed, so I went with Plan B - Light Egg Salad.

Find 60 Minutes Each Day For Yourself

Photo credit: nike.com

There are 24 hours (or 1440 minutes or 86,400 seconds or 86,400,000 milliseconds) each day. In that time, we manage to carve out the time to work, to eat, to sleep, to watch TV, to stare at our smartphones, to go out, to bathe and to brush our teeth. When it comes to exercise however, we like to pull out the “no time” card.
Modern lives are busy; there’s no point denying that, and there are some legit reasons for not working out - we’re working very late or recovery from an injury - but often, we’re just talking ourselves out of it. Am I wrong?

Concord Grape Sorbet

If you follow me on Instagram, you may remember that last Saturday, at the Farmers’ Market, I got my hands on some amazing Concord grapes from the Finger Lakes District (NY).
But before we proceed any further, let’s make things straight and clear: If you don’t like Concord grapes I’m afraid we can’t be friends. Sorry, it’s not negotiable.
How can you not like Concord grapes? These things are a-mazing. They are tart, strong, and the taste is usually acquired; which is why kids love ‘em.
To me, the taste of Concord grapes is an absolute flavor explosion and a true marvel of nature.
→ Brief historical digression. Do you know that when Concord grapes were first introduced in Europe in the 1800s; Italians, mesmerized by their sweetness, started calling them uva fragola; which translates literally as strawberry grapes. Cool, right?
Btw, ever notice how everything sounds better in Italian? “Uva fragola” v “Concord grape”; I mean, come on!

Tomato Curry with Creamy Coconut Cauliflower "Rice"

Remember when we discussed that exercise not only makes you fitter, it also makes you smarter? (You don’t? Read here!)
Well, turns out it doesn’t apply to me.
Yesterday morning I worked my butt off running, swimming and stretching; 3 hours of grueling training.
I got home and planned to watch football all day long. Which is what I did. But wait, here comes the “me dumb” part.
At around 7:30 PM, after watching New Orleans taking on Atlanta and San Fran taking on Green Bay (more than 5 hours of football) it suddenly dawned on me: All this was happening on a Sunday! I know, breaking news.
Here’s the thing though; during a football game commercial breaks take place after every score, whenever a player is injured, after every punt or kickoff, and when a play is reviewed through instant replay. Did I mention instant replay? Every time that swings into action, you sit and wait for another two minutes or so.
At the end of every commercial break the TV’s scream at you “Welcome back to NFL Sunday football action!” or “It’s Sunday Night football on NBC!” or “....heeeere on FOX NFL Sunday!”
Yet in over 5 hours my mind didn’t registered that tiny piece of information: Sunday.

Orange Glazed Salmon

Confession time on TheIronYou. Brace yourself because this is going to be a hard one to believe.
I DON’T LIKE FISH. Boom! There, I said it.
To be more accurate, I’ve never liked fish (except canned tuna, which really doesn’t taste like fish).
When I was a kid I remember eating just bread at Champlin’s Seafood in Narragansett (RI) while everyone else was enjoying their fish/lobster dinner.
Those were long summers let me tell you. Every time we would go out for dinner, I dreaded ending up in one of those classic New England seafood eatery where they serve only seafood.
I remember staring at the menu trying to find something to eat, but resigned myself to order either bread or coleslaw. Not even French fries. Because fries, in seafood eateries, taste like seafood.
Period.

What Does It Mean To Be Healthy?

What does it mean to be healthy?
I know, big question. One that we should have asked ourselves a while ago. After all, this is a blog promoting healthy living; so one could have rightly assumed that we knew the answer all along, before even starting our daily ramblings.
In all honesty, I decided to discuss this topic today, because I recently found out that people are quite confused about the meaning of being healthy.

Sesame Chicken Kebabs (Low Carb and Gluten-Free)

I hate long-haul flights.
Just to get this straight, I'm not scared of flying. I am not afraid that the aeroplane I'm on will fly into a mountain or crush into the sea because of pilot error, or explode without warning in flight, or that a psychopath will place a bomb under my seat, or prang into another airplane on the ground.
I don’t find flying frightening at all. Over the years I figured that once you get into the aeroplane, I’m pretty much at the mercy of the pilot and there’s not much point in worrying.
I hate long-haul flights because airplanes are very uncomfortable (unless you travel Business or First, duh!). I’m almost 6’3, and unless I get an emergency exit seat, there’s never enough legroom for me.
After a couple of hours my legs turn numb and my back start aching. So I get up to stretch my legs but guess what, when I do so, it's always turbulence time! Thus, I’m “gently” asked to return to my seat and stay put.
And then there’s the boredom factor. You see, I can’t sleep/nap on airplanes. I so envy those people who, even before take-off, are already sleeping like babies in their seat. I just can’t do it, not even if I pop a sleeping pill. I did it once and instead of sleeping, I got totally mental like if I was on drugs or something (yeah, never again in my life!)
My main goal on long-haul flights is usually to simply pass the time. I watch movies, read a book, play video games and I flip through the pages of all the newspapers and magazine I can lay my hands on.
And that’s how I found this recipe.