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Strawberry Protein Ice Cream

sarahbonne7

Jul 27, 2018
1 min

Strawberry Protein Ice Cream

It’s my first summer in Spain and I’m realizing why they have siesta. The temperature often hits over 30C and when it gets up to 37C I cease to function. Of course, that doesn’t stop me from turning on the oven to make ice cream cones. Thankfully, this protein-enhanced strawberry ice cream is super quick to make and just as creamy, dreamy (and cooling!) as you want it to be. Mix in fresh strawberries or pile a bunch on top for even more decadence. Ingredients 1.5-2 cups froze

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The Educational Coconut Cake

sarahbonne7

Apr 5, 2018
4 min

The Educational Coconut Cake

I could barely turn the pedals. I was lagging so far behind and my exhaustion was making me sad and angry at the same time. Edward was barely pedalling with one leg, 50 meters up the road trying his best to wait for me. He must be so annoyed, I thought to myself. For the life of me, I just couldn’t close the gap. I should’ve been on the couch, laying down, not even sitting. I couldn’t turn back now, though, there was magical cake waiting for me at the half way point. Edward h

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Vegan Vanilla Speculoos Cake

sarahbonne7

Dec 15, 2017
2 min

Vegan Vanilla Speculoos Cake

A basic vanilla cake turbo-boosted by Dutch-spice goodness in the middle. I just threw this cake together one afternoon for Edward’s birthday but it was so good I made another one and wrote the recipe down. It’s great with or without the icing and it seems like it would be too sweet but it’s just shy of that. Perfect for tea, dessert, birthdays, second-breakfast, in the back pocket of your cycling jersey… Basic Vanilla Cake 2 cups almond milk 1 tablespoon lemon juice 3 cups u

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My Favourite Breakfast

sarahbonne7

Oct 23, 2016
1 min

My Favourite Breakfast

Mashed banana is a great option instead of yogurt and, since you can change up what goes on top, it never gets boring. The almond butter is what elevates this breakfast to stellar but if you don’t have any, straight up banana mash is a close second. Thawed frozen berries are great way to keep berries in your diet year round. A dash of cinnamon can be a welcome addition when partnered with apples. Pecans are a must try! Going on the road? Put all the dry ingredients together i

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Dill, Avocado & Orange Salad

sarahbonne7

Sep 2, 2016
2 min

Dill, Avocado & Orange Salad

Light, fresh, summery and green, this dill salad is packed with nutrients and is the perfect meal to eat when it’s too hot to eat. Hemp seeds are a great addition to this salad, as are sunflower and chia seeds. Substitute the oranges for peaches or nectarines. Switch out the quinoa for more spinach or double the quinoa/lentils for a heartier meal. Dill, Avocado & Orange Salad Serves 2-3 as a main, 4 as a side. Ingredients 1 cup lentils, cooked and cooled 1 cup quinoa, cooked

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The Almost: Zell Am See 70.3

sarahbonne7

Aug 30, 2016
1 min

The Almost: Zell Am See 70.3

I hit the 60km mark my legs detonated into pieces and I finished the bike leg in the most unspectacular fashion. The run, the swim, both forgettable performances and yet Zell Am See 70.3 was a memorable race. Memorable because it was the “almost” I needed to experience. Among the myriad of mistakes and failures, “almost” meant there were pieces of success, parts I’m proud of, and moments that made me certain, not just believe, that more is definitely possible. #Bike #LakeZell

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Video | Race Prep 70.3 Zell Am See

sarahbonne7

Aug 28, 2016
1 min

Video | Race Prep 70.3 Zell Am See

Getting ready for the Ironman 70.3 in Zell Am See. #Transition #LakeZell #Sports #Ironman703 #triathlon #swimming #SUP #training #hafironman #Athlete #Cycling #Sport #WomensCycling #ZellAmSee #Dare2Tri #Wetsuit #EdwardGreene #Running #Racing #Travel #Vegan #RoadCycling

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Chocolate Chip Peanut Butter Oatmeal Cookies (V, GF)

sarahbonne7

Jun 23, 2016
1 min

Chocolate Chip Peanut Butter Oatmeal Cookies (V, GF)

Chocolate Chip Peanut Butter Oatmeal Cookies Vegan, Gluten Free, Crazy Delicious Ingredients 3 cups gluten-free rolled oats 1/4 tsp salt, optional 1 tsp baking soda 1 tsp baking powder 6 tbs rice flour 6 tbs chickpea flour 3 tbs ground flax + 6 tbs hot water 1/2 cup coconut oil, softened 1 cup old-fashioned brown sugar 3/4 cup granulated sugar 1 cup peanut butter 1 tsp vanilla 1 cup vegan chocolate chips/chunks (go ahead, be generous!) 1 cup peanuts (raw, roasted, salted…what

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Hemp & Walnut Muffins (Vegan, Gluten Free)

sarahbonne7

Nov 24, 2015
2 min

Hemp & Walnut Muffins (Vegan, Gluten Free)

The long rides of base training are on the horizon so it’s time to prepare for some savage post-ride hunger. While these muffins pack a lot of energy and protein (in a nice 3:1 ratio), they specifically have a subtle flavour that’s not too sweet so they are easy on the palette. If you want more of a spicy taste, boost the cinnamon and ginger and add a pinch of nutmeg. Hemp & Walnut Muffins Gluten free, Vegan. Yummy. Makes 8-12 Muffins: 1/2 cup + 2 tbs rice flour 6 tbs hemp pr

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#whatsforlunch goes live (and my Vegan Lasagne recipe)

sarahbonne7

Apr 19, 2015
4 min

#whatsforlunch goes live (and my Vegan Lasagne recipe)

I started tweeting pictures of my food a long time ago. Cooking makes me feel happy and sharing what I’ve created is the best part so, in essence, Twitter became my extended dinner table. I originally thought my blog would be an extended dinner table, a place where I could write down and share all my recipes, and it has been, but I often stop myself. Sometimes my recipes seem too simple to post, like my chickpea and pea protein crepes. A lot of time I’ve just thrown together

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Recipe: Training Cookies

sarahbonne7

Feb 17, 2015
1 min

Recipe: Training Cookies

Training Cookies Makes 8-10 medium sized cookies 1/4 cup almond milk 2 tbs flaxseed meal 2 tsp vanilla 1.5 cups rolled oats 1/4 cup hemp protein powder 1/4 cup brown sugar 1/2 cup white sugar 1.5 tbs sesame seeds 3/4 tsp cinnamon 1/4 tsp salt 1/3 cup walnuts (can substitute ground) 1/3 cup oil (melted coconut oil, canola oil, mashed banana or applesauce) 1. Preheat oven to 175C/350F and line or grease a standard baking tray. 2. In a small bowl or cup, stir flaxseed meal and

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Almond and Apple Salad

sarahbonne7

Mar 4, 2014
2 min

Almond and Apple Salad

Almond and Apple Salad I always make too much quinoa. Always. I’m not really a measure, stick to a recipe kind of girl. I eyeball qualities and, since I’m usually feeding hungry cyclists, I err on the side of more. Too much quinoa has been a blessing in disguise, however, because it led to the invention of some pretty great and, admittedly, pretty bad cold leftover quinoa recipes. This one is the former and it’s a winner! The heart of this salad is the creamy, protein-rich al

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Refuel Bowl

sarahbonne7

Feb 26, 2014
2 min

Refuel Bowl

Mmm, mmm, fuel. Getting back to my old routine of training has also brought back my appetite–thank goodness, I love eating. During my long injury hiatus, I realized there is a difference between eating and fuelling. Sure we need to eat healthy but if you’re training you need to fuel. What’s the difference? Fuelling is eating to perform. Think about it… Lots of people run to stay healthy but some of those people don’t just run for health, they run to perform. Fuelling is for p

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Pumpkin Cake (Vegan, Gluten Free)

sarahbonne7

Oct 15, 2013
2 min

Pumpkin Cake (Vegan, Gluten Free)

Fall at the Foley House. Canadian Thanksgiving is all about the harvest and in my house that means pumpkins, lots of them. Instead of the traditional pumpkin pie for dessert, I opted to try something different and came up with this gluten free, vegan pumpkin cake. Choose a good quality gluten free flour to make this cake something you’ll really be thankful for. Pumpkin Cake Vegan and gluten-free Vegan, gluten free and festive! Ingredients Cake: 1 1/2 c gluten-free flour 1 1/4

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Golden Beet and Blueberry Kale Salad

sarahbonne7

Sep 19, 2013
2 min

Golden Beet and Blueberry Kale Salad

Is there anything better than garden fresh produce? My new best friend is Ron, the produce man at our local grocery store. We’ve laughed over lettuce, shared stories over strawberries, and, most recently, we’ve bonded over beets. After an intense conversation about kale one day, he leaned over and, in a whisper, asked if I liked beets. “Heck yes,” I replied. He told me they were golden beets, not the regular red ones, and I got even more excited. I let him know I had always w

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Protein Carrot Pecan Muffins

sarahbonne7

Aug 20, 2013
2 min

Protein Carrot Pecan Muffins

Vegan and Gluten Free Protein Carrot Pecan Muffins I always like to bake on rest days. My last rest day, however, brought no kitchen inspiration until I was almost ready for bed. With the idea and excitement of a new recipe preoccupying my brian, I knew I wouldn’t be able to sleep anyways so I set to work to create a delicious carrot muffin full of goodness. A few test batches later and a thumbs up from my brave taste testers at TI Cycle, my Protein Carrot Pecan Muffins were

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Summer Salad

sarahbonne7

Jun 13, 2013
2 min

Summer Salad

Fresh and vibrant. Summer has finally arrived here in the South of France! Or, at least I noticed my training tan lines are making a come back. Just over a week ago I also noticed every other farm was selling cherries, nectarines, strawberries, and peaches by the kilo and it reminded me of this salad I created last summer. My summer salad is fresh, vibrant, vegan and it will put you in a summer mood whether you eat in the sunshine outside or under the duvet to the sound of sp

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Roasted Potato & Corn Soup

sarahbonne7

May 27, 2013
2 min

Roasted Potato & Corn Soup

Roasted Potato and Corn Soup…with a dash of local French flavour. There is always a moment when you realize you’re becoming a local in a new place. When I moved to South Africa it was when I started saying “ja” instead of “yeah.” Last year in Holland I definitely felt Dutch when I successfully balanced 18kgs of groceries on my town bike. This week I finally felt French when I stopped by the local boulangerie patisserie to pick up a baguette on the way home. Besides getting my

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Spinach Protein Noodle Bowl

sarahbonne7

May 18, 2013
3 min

Spinach Protein Noodle Bowl

Spinach Protein Noodle Bowl Grocery shopping in new countries is always an experience and it takes time to adjust to. Like any foreigner, at first all you see is what is different and finding foods from home is like finding gold. People always whine about the foods I take with me or devour when I return home because they aren’t typically the healthiest foods. I love my maple syrup from Canada, my cream soda flavoured energy juice from South Africa (it’s delicious!), Speculoos

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Lentil Love Salad

sarahbonne7

Feb 22, 2013
1 min

Lentil Love Salad

Lentil Love Salad Get ready to fall in love with lentils. My Lentil Love salad is fresh, simple and works with any type of lentils. Lentils are high in protein, fibre, carbohydrates, vitamin B, and iron making them an excellent choice for vegetarians and meat-eaters alike. The legume is also great for weight loss, controlling blood sugar, gut health, and lowering cholesterol. However, regardless of all the benefits, combine lentils with the ingredients below and you’ve got t

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