A couple years ago, I taught a cook-along class with my local Oregon Oiselle running group, and we made one of the recipe variations of these no-bake cookies as a dessert. A couple weeks later while on a run, one of the attendees mentioned she’d adapted the recipe just slightly to make it even easier to whip together, and she was using it for long run and ultra training fuel.
With the combination of milled oats and ground nuts, coconut oil, and a quickly absorbing sugar source (honey or maple syrup), these will indeed make a good fuel option for longer (slower) runs or cycling rides, where the digestive system can take its time a bit and handle a little more complex carbohydrates and fats as fuel.
And I’m all for taking a recipe and making it your own.
I give a variation to make these sort of like no-bake truffles that are coated in a dark chocolate shell, but realistically, I almost never do that. I don’t tend to be a big chocolate person (I do like chocolate! I just rarely crave it or set out to make chocolate infused foods.) But if that sounds good to you, the chocolate / coconut flavor pairing is generally a good one.
Hope you enjoy – as a dessert, a post-workout quick fuel, afternoon snack, or training fuel – or whatever way works for you!
Coconut Macaroon No-Bake Cookies
Nothing like a traditional macaroon but rich in coconut and almond flavor, these are tasty little bites to have as a quick snack or end of day dessert – or training fuel for longer, lower intensity (easy day) efforts.
Prep: 10-15 minutes | Makes: 6-7
½ cup + 2 Tbs. / 70 grams rolled oats ¼ cup / 28 grams almond flour ¼ cup / 20 grams unsweetened coconut flakes ⅛ tsp. salt 2 Tbs. / 32 grams raw coconut butter ½ Tbs. / 7 grams coconut oil 2 ½ Tbs. / 50 grams maple syrup or honey ¼ tsp. vanilla extract Optional: melted dark chocolate
In a food processor, combine the oats until broken down in a rough flour-like consistency. Then add the remaining ingredients and process until everything comes together.
Scoop out heaping tablespoons of the dough and roll into balls in using your palms until they are firm and won’t fall apart when you pick them up. Put them on a plate or in a storage container.
Store in the fridge for up to 1 week. They will last longer, but won’t taste as fresh. Allow them to come to room temperature before enjoying.
Note: if you’d like a slightly more decadent dessert, melt a small amount of chocolate in a double boiler and dip each cookie into the chocolate. Set in the fridge to firm up.
We went from a hot, smoky, and dry October this year to a cold, rainy, (and for a couple hours snowy), November. During a recent day’s of non-stop downpour at 33 degrees, I had one of my last long run’s for my fall training block and returned soaked, frozen, and less enthusiastic about the return of the rain. I normally love the rain.
This last weekend our temperature dropped to 24 degrees. I woke up to a fortunately clear and crisp day to run one of my fastest half marathons (a formal race PR, though around the same time as a solo time trial effort during the pandemic.) Winter and the holiday season is most definitely here.
In northern Washington, where my parent’s now live, that flip of the switch went from summer to a foot+ of snow. We’re taking a long holiday week there this year for Thanksgiving, and are already “enjoying” the beautiful but freezing, powdery snow.
I’ve been asked for holiday recipes of late, and I gave some thought to a simple menu that is nutritionally balanced, easy to digest, tasty, seasonal, and able to prepare without spending hours in the kitchen. At the time I initially prepared this meal, I began cooking after a long work week and for a “quick” evening dinner. That being said, if you’re going to prepare this delicious meal within an hour, there will be some prep and hands-off cooking to do.
As a reminder, I only share recipes on this blog / website semi-seasonally, but do still share recipes in my newsletter. Sign up here to receive more regular recipes and nutrition tips and suggestions.
In whatever way you’re spending the holiday season this year, I hope you are surrounded by those or what you love and reminded of what brings joy to your life.
Savory // recipes below Wild Rice Stuffing with Rosemary, Hazelnuts + Astragalus Long-Cooked Creamy White Beans with Rosemary + Thyme Sage-Roasted Buttercup or Butternut Winter Squash Holiday Braised Cabbage
Further Menu Suggestions: If you’d like some other ideas, check out previous holiday recipe and menu’s I’ve shared over the years or check out the Recipe Index in general for even more suggestions! 2021 2020 2019
Wild Rice Stuffing with Rosemary, Hazelnuts, and Astragalus
Astragalus is an excellent qi tonic in Traditional Chinese Medicine. It is warming, drying, and slightly sweet in an earthy, rooty way. Medicinally, it can be useful for conditions which are cold in nature, when your energy is depleted, and if you are suffering from chronic fatigue. Used over time, it can strengthen and enhance immunity. As an ingredient addition, the amount used here is not medicinal, or at least it’s not medicinal if used as an ingredient only randomly. If you do not have access to it, it’s okay to leave it out. See the notes below for where to source.
Prep: 4-8 hours | Cook: 1 hour | Serves:4
Wild Rice: 1 cup wild rice, ideally soaked in water for 4-8 hours ⅛ tsp. mineral salt ½ Tbs. astragalus root pieces or 2 slices astragalus root (see Notes) 2 sprigs fresh rosemary, destemmed and minced 2 ½ – 3 cups water
Drain the soaked wild rice in a fine-mesh strainer and rinse it briefly.
Then in a medium pot, add the salt, astragalus pieces, and fresh minced rosemary, along with the water and rice. Bring to a boil, then turn down to a simmer, cover and cook for 45-50 minutes. When it’s done, take off the heat, fluff slightly and leave the top off a little to allow it to cool slightly.
In a serving dish or platter, gently mix together the wild rice, raisins and cranberries, chopped hazelnuts, and balsamic vinegar. With a micro-grater, grate a small amount of fresh orange peel over the top, and then gently mix that in too. You don’t want to overdo the orange – just add an additional lively seasonal topnote to round out the dish.
Serve warm or at room temperature. While this “stuffing” is not used to stuff anything, you can also make it just as written and then use it as actual stuffing if you are making a holiday roast (turkey, etc.) or to stuff and bake a pumpkin, squash or other large vegetable.
Notes: Astragalus root can be purchased in many well-stocked herb or natural food stores in the bulk section, or online from trusted retailers. Mountain Rose Herbs is an excellent source.
Sage-Roasted Buttercup or Butternut Squash
A simple and delicious side dish that can be added to any number of fall and winter meals, whether it’s for a feast day meal, or for a simple weeknight.
Prep: 15 minutes | Cook: 30 minutes | Serves:4-6
1 medium (~1 – 1 ½ lb.) buttercup or butternut squash ¼ tsp. mineral salt Pinch of black pepper 6-8 fresh sage leaves, minced 2-3 tsp. olive oil water to cover
Preheat your oven to 425 degrees F, and prep a large baking pan by lining it with parchment paper.
Split the squash in half, then take out the seeds. Slice the two halves into medium-long slices, and lay them on the baking pan in a single layer.
Sprinkle over the minced sage, salt, and black pepper. With your hands or a mixing spoon, stir the squash so the seasonings are dispersed. Then add a little water to the bottom of the pan so it comes up to about ¼ – ⅓ of the way up the sides of the squash pieces.
Roast in the oven for 25-35 minutes, or until the squash is totally soft when pierced with a fork. The water should all be absorbed and baked off.
When the squash comes out of the oven, drizzle over a little olive oil and transfer to a serving platter, or atop the wild rice stuffing.
Notes: – Buttercup (shown in the photos) is a different, smaller variety of winter squash than butternut. It is lovely – if you find it at your local market, try it out. The flesh is a little more yellow and slightly less dense than butternut squash. – Wait to add olive oil until the vegetables have been removed from the oven and are cooked. High quality olive oil is extremely rich in antioxidants and phytochemicals – but they are sensitive to high heat and will turn toxic and inflammatory to the body when oxidized. Think of extra virgin olive oil as an olive smoothie. You wouldn’t roast your green smoothie, would you?
Creamy White Beans with Rosemary + Thyme
It is very common for many people to not tolerate beans and lentils – either any/all beans and lentils or the types that are larger, thicker-skinned, and more difficult to digest. This is often the case when digestion is compromised. Instead of eliminating these nutrient-packed foods from the diet and decreasing diversity, many people will find they can actually tolerate them when cooked with spices/seasonings that aid in digestion. Adding herbs and spices is beneficial for digestion of most meals. In most cultures, the foundational reason that spices are added is for digestion and absorption first, and for taste as a secondary bonus. These white beans are cooked until creamy and soft; their texture is lovely, flavor delicious, and they are easier to digest too!
Prep: 8+ hours | Cook: 2 hours | Serves:4-5
1 cup dry cannellini, flageolet or similar white beans, soaked for at least 8 hours ½ tsp. mineral salt 2-3 sprigs of fresh thyme or about 1 tsp. dried thyme 1-2 sprigs of fresh rosemary leaves, finely minced Pinch of fenugreek seeds water to cover
Add the soaked and drained beans to a medium saucepan along with the salt, herbs, fenugreek, and enough water to cover by a couple inches. Bring to a medium-high heat and bring to a boil. Then turn down to a medium-simmer and partially cover. Cook for about 2 hours, until the beans are soft and beginning to break apart easily on their own, or when lightly pressed.
Cabbage cooked simply has a subtle natural sweetness that comes through. It rarely looks show-stopping, but as a bitter / extractive vegetable, it’s quite the quiet powerhouse. Use any type of cabbage here, from bright red/purple, crinkly savoy, or your standard green variety.
Prep: 5 minutes | Cook: 20-30 minutes | Serves:4
1-2 tsp. olive oil ¼ tsp. mineral salt ½ tsp. fennel seeds ¼ tsp. black cumin / kalonji / nigella seeds (see note) 1 medium cabbage, thinly sliced 1/2 cup water
Heat the oil in a large skillet over medium heat. Then add the salt, and seeds and warm until they start to develop an aroma.
Turn up the heat slightly and stir in the sliced cabbage, along with the water. When the water begins to simmer, lower the heat, cover the pan, and simmer over low heat for about 20-30 minutes, or until the cabbage is very tender. Check and stir the cabbage a few times while cooking and add a little more water if it begins to dry out or starts to stick. When it’s done cooking, you don’t want any water left in the bottom of the pan, but you don’t want it to be dry either.
Enjoy as a simple, tasty side dish.
Notes: Black cumin (also called black seed) is warming and an excellent addition for digestion. If you cannot locate it, add a pinch of brown mustard seeds instead.
Just in time for summer, here’s a delicious new way to start your day.
So many athletes and active individuals tend to eat oatmeal as a morning go-to, and inevitably get stuck in a rut with the same ingredient and flavor combinations day in and day out.
Oatmeal is super nourishing, filling, fiber-rich, and generally an all-around superb breakfast option. But changing it up every now and again is also optimal to encourage digesting and absorbing a wide range of micronutrients as well as feeding diversity in the gut microbial community.
Another challenge that you might find yourself in, is that active individuals often don’t start the day with “enough” food.
Classified as a “within-day energy deficiency,” an example is starting your day with a small breakfast, slightly larger lunch, and then having a moderate to large dinner. OR expending more energy than you’ve consumed (through both activity and daily living), in the early hours of the day and not topping up the tank until hours later, creating metabolic and physiological stress.
I also used to eat this way. It was part of my restrictive eating and diet mentality paradigms.
Not only is this style of consuming most of the day’s caloric energy late in the day problematic for digestion, since eating larger meals late at night is challenging for the body to digest and negatively impacts sleep quality, but it also creates a feast and famine cycle in the mind and body.
When I was caught in this pattern, I was routinely hungry all the time because I was training fairly heavily, and not proportioning all my meals to be adequate for what I needed.
The portion size below is “larger” than usual, but just about right for moderately active individuals. If you’re more or less active, or in a larger or smaller body (than average), feel free to adjust portion size accordingly.
Tart Cherry + Apricot Oatmeal
Prep: none | Cook: 10-15 minutes | Serves: 1
1 1/2 cups water 1/8 tsp. mineral salt ⅛ tsp. ground ginger ⅛ tsp. ground cardamom ¼ tsp. fennel seeds 3/4 cup old-fashioned oats, certified gluten-free as needed 2 Tbs. dried tart cherries 2 apricots, diced (approx. 150 grams) 2-3 tsp. sunflower butter 1-2 tsp. chia seeds
On the stovetop, bring the water, salt, and spices to a boil in a small saucepan.
When boiling, turn down to medium-low, and stir in the oats and dried cherries. Let cook until it is soft and nearly all the water has been absorbed, about five minutes.
Then add in the diced apricot and stir. Turn off the heat and stir in the sunflower butter, and chia seeds, making sure they are spread evenly throughout.
Spoon into a bowl and enjoy!
Notes / Substitution Suggestions: – adjust the spices as needed for your energetics – omit the tart cherries and increase to three apricots – for a smaller portion, use ½ cup rolled oats – omit either the sunflower butter or chia seeds and double the amount of the one you keep in.
Within my nutrition practice, I specialize in endurance athletes and digestive imbalances. If you’re curious about how to improve your performance, health, and digestion, I encourage you to reach out to me for more personalized support.