March 15, 2006


man, i love cereal. fast and easy. my favorite.

kashi nuggets: basically like grape nuts. good stuff. lots of whole grain goodness and all that.

kashi go lean: packed with soy protein. only $2.50 at whole foods. 8 solid servings for that price. ah yeah. throw a banana or some raisins in with milk and toast and you have a good solid breakfast. perfect for hotel rooms...

muesli: i have a recipe to make it at home at a fraction the cost (see the extended entry). basically an alternative to oatmeal. an acquired taste.

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March 8, 2006


ah yeah, i love hashbrowns. quick, easy.

  • chop up half a bunch of collards. separate the stems and put them in a pot with a scant bit of olive oil over low heat and let them steam (with the extra water from washing them)
  • grate 200g of potato (i used one about the size of my fist, 205g. squeeze the extra water out of the grated potato
  • dice or grate onion (or shallots)
  • mix onion and potato with salt and pepper to taste
  • mist a skillet with oil and add the potato and onion mixture, spreading out evenly. cook over low-ish heat, flipping at some point. i have no idea how long
  • when the potatos are about half way done, add the leaves of the collards to the stems
  • when it is all done, fix up 2 egg whites and one whole egg

have two medium sized bananas on the side w/ a bit of peanut butter. serve it up and enjoy! collards probably need some salt

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March 2, 2006

tofu scramble

for this recipe, i used exra firm tofu from whole foods. i haven't compared other types of tofu. seems to work well.

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February 28, 2006

beans for breakfast

i love beans. especially because they come in a can and can be purchased quite inexpensively. of course beans prepared from their dry state taste better, but that isn't the issue. we want fast and easy.

  • dice and saute in 1 Tbs of olive oil 1/2 cup onion.
  • drain and rinse 1 15oz can of black (or kidney or pinto) beans
  • after about 5 minutes, add:
    • a clove or two of diced or pressed garlic
    • 1 Tbsp of cumin (i never actually measure)
    • a bay leaf (not critical)
  • let this saute for a minute or so longer and add rinsed beans and 1 14 oz can of tomatoes
  • cover and simmer over low heat. if there's a lot of water from the tomatos, don't cover
  • on the side (do for each serving):
    • fry one egg white and one whole egg
    • toast 1 english muffin (or two pieces of toast)

the beans and tomatos make two servings, so split it and save half for your lunch or tomorrow's breakfast or your post ride meal. i like the eggs on top of my beans and the toast underneath it all. salsa is good too. especially búfalo.

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February 25, 2006

oatmeal breakfast

here's a solid and well balanced oatmeal breakfast. see the extended entry for the data and variations (like w/o protein powder):

  • boil 1.25 C water w/ 1/2 tsp salt
  • in a bowl, mix:
    • 3/4 C rolled oats
    • 1/2 cup apple, chopped
    • 18 grams Whey or Soy Protein (check your protein for the right measurement)
  • add mixed ingredients slowly while stirring to boiling water. stir sufficiently and turn burner to low.
  • toast an english muffin
  • fry one egg white and one whole egg (to keep the oil to a minimum, i use a misto oil sprayer)
  • transfer cooked oatmeal (probably 5 mins cooking time) to a bowl and add:
    • 1 Tbsp blackstrap molasses
    • 2 Tsp (tablespoon) ground flax meal
    • 1/2 tsp ground cinnamon
  • top toasted english muffin with egg whites (salt and black pepper to taste)

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