My apologizes for the delay in announcing our Spar for the Spurtle winner. It’s taken me a few days to organize my thoughts enough to share with you. The event was a resounding success and just about the most fun I’ve ever had at work (with the actual Golden Spurtle winning out). Here’s the deal- it’s hard to recap the whole thing and give you those little details that really made the day. At the end of this post, head over and check out all of our photos. The images convey much more than I can fit into a simple blog post. Props to our very own Julie Garner for the beautiful photography!

On Friday I awoke with the familiar butterflies that signal a day much anticipated. I didn’t have to compete, but was I ever excited about the shindig and also a wee bit nervous about all of the details (would the bagpiper show up on time? would the burners work? would the judges find the store ok?).

Our three contenders kicked off the day with a personal tour with Bob, something few people get to experience and no one ever forgets. I can tell you about our mill history until I’m blue in the face, but it doesn’t compare to hearing the words from Bob himself.  I think they all left a little star struck. I hope it didn’t affect their kitchen skills too much!

The Spar for the Spurtle competition kicked off at 2 pm at our Whole Grain Store and Visitors Center on Friday, August 26th with a beautiful bagpipe procession lead by Maire O’Brien. Matthew Cox, our former World Porridge Champion, and Bob welcomed the relatively small crowd of friends and family that had gathered to watch the festivities.

Celebrity judges Rachel MacRitchie, Leather Storrs and Kim Sunée waited with eager appetites to try these dishes for themselves while our three contenders got every last detail settled before Matthew started the clock. Each contestant had 30 minutes to create their dish from start to finish, making timing the key ingredient to success.

Rachel MacRitchie, Leather Storrs and Kim Sunée

Naturally, the burners that worked fine an hour before the competition were finicky and not holding even temperatures, so we had a few minutes of head scratching and tapping on the burners to get them started again. It’s so hard with this kind of thing. On the one hand, we don’t want any of our contestants to have an unfair advantage. On the other hand, this kind of thing did happen at the real Golden Spurtle and no one was going around handing out extra minutes there.  BUT, since we are stateside, we made up our own rules and got all the burners started prior to starting the clock. That didn’t keep them from hiccuping during the competition, but at some point, you’ve done all you can do.

My memory is a little blurry, but I believe Jim Schafer was done first with his Nutty Coconut Oatmeal and had the advantage (or disadvantage depending on your perspective) to serve first. What I really liked about Jim’s dish beyond the obvious (read: peanut butter and oatmeal) was that he really took to heart each ingredient. He made his own butter folks. You can’t say that about someone very often. He also made his own almond milk and put a lot of thought into which kind of peanuts and peanut butter he used in his recipe. Additionally, he broke plating tradition and served each judge a unique bowl to demonstrate the versatility of his dish. I was impressed.

Nutty Coconut Oatmeal

Rachel was next up with her Gingerbread Oatmeal with fresh custard. I think Rachel deserves a little bonus point for the sheer simplicity of her dish. It was very traditional porridge with gingerbread spices, molasses and fresh custard. Where Jim went elaborate with ingredients, Rachel went simple. To top it off, she had baked tiny gingerbread heart cookies to place on her dish. Double points for cuteness!

Gingerbread Oatmeal

Merry served her Black Bean Porridge Patties last. Of all the recipes that were entered in our competition, this is one that really intrigued me. I love the concept of a breakfast food being used in a new (and savory!) way. Her patties were just so perfect and her pico de gallo looked simple and tasty.

Black Bean Porridge Patties

After the judges had tasted all three dishes, they left and kept us waiting for what felt like forever. They came back and handed Bob the result. He happily announced that Merry Graham was our Spar for the Spurtle winner and would be joining our team in Scotland this October to compete in the Golden Spurtle World Porridge Making Championship. Merry was very excited and simply beaming.

(L to R) Maire O'Brien, Rachel MacRitchie, Leather Storrs, Bob Moore, Merry Graham, Matthew Cox, Kim Sunée

The judges told us they had a very hard time choosing, but ultimately chose her dish for its  taste, creativity, and overall presentation. I was so glad it wasn’t up to me. I think we’d still be there tasting and discussing!

What happens next? Matthew and Merry will train over the phone and work together to get her ready for the Golden Spurtle on October 9th. Merry will be working to get her recipe down to a single burner and learning the ins and outs of making a perfect pot of porridge—all under 30 minutes. We’ll keep you posted on her progress and update you when the competition gets closer.

In the meantime, check out the photos and videos. I’ll be working to get Merry’s recipe along with all of the other amazing recipes that were submitted up here and on our website and will keep you up to date when new recipes are added.

If you recall, we did a series of posts last April featuring all sorts of different authors and bloggers highlighting a kid-friendly recipe that was both gluten free and casein free for National Autism Awareness Month. We had so much fun and the month was such a success, we thought we’d try it again for September.

All month, we’ll be featuring wonderful guest bloggers who will share a recipe that is a) quick and easy!, b) kid-friendly (in most cases, already kid-tested and approved) and c) uses a Bob’s Red Mill product. Most of the recipes use products that you can find in your local store and may already be familiar with.

We didn’t specify what kind of recipe, only asked that they be more or less healthy. So this month, you’ll find meatless recipes on Mondays as per usual and the rest of the days will have a blend of conventional, gluten free, and vegan recipes. I’ve asked each writer to include some kind of bio, so that you can find more recipes on their blog if you like one of the recipes.

For all of you with little ones (or big ones) trying to transition back to school, we’re here for you and hope this collection will make your life a little simpler. Here’s to happy, healthy and EASY September.

Quinoa is a versatile and healthy grain – making it a great choice for any meal!  Known by the ancient Incas for increasing stamina of warriors, this can now be applied to the race track.  Quinoa is a complete protein and cooks up in just 20 minutes.

Breakfast is great with quinoa as porridge, baked into protein bars, muffins or pancakes.  Lunch can include whole grain salads, soups or a veggie burger with quinoa as a base.  Dinner can use it as a side to go along with stir-fried vegetables, in a radicchio or lettuce wrap, as a pilaf and so much more!

Here are a few recipes to try out using this multi-talented (and delicious) grain.

• Harvest Time Pilaf
• Quinoa Veggie Burger
• Peanut Sauce Vegetable Stir Fry with Tofu
• Quinoa Oat Date Porridge
• Cream of Tomato Soup (with a Twist)

Quinoa makes a wonderful base for this Peanut Sauce Stir Fry with Tofu (recipe above)

This book has been kicking around our offices for a long while, yet I didn’t lay eyes on it until I saw a great tweet from Maria Speck (@MariaSpeck) about some fabulous recipe or another that was contained in this beautiful book. Ancient Grains for Modern Meals should be billed as a Bob’s Red Mill companion piece. After all, we sell most of these grains and folks are always looking for recipes.

Ancient grains have seen a revival over the last few years- with quinoa blazing the trail. Some of these grains can be pretty challenging to use if you’re not sure where you’re going with them. Thankfully, this book is full to the brim with delicious recipes for all sorts of ancient grains. In fact, the cover photo is so luscious that Bob took our single copy and never brought it back. That’s always a good sign around here.

Maria was kind enough to share a recipe with you and has offered to let us giveaway a single copy of her book (details to follow the recipe). When I post the winner, we’ll have another recipe to share. The book is available in most book stores and online at amazon.com. We’ll also begin selling this book on our website this fall.

We recommend “liking” this book on Facebook for updates and recipes from Maria.

Lemon Quinoa with Currants, Dill and Zucchini

Serves 4 to 6

quinoa

• 1 tablespoon extra-virgin olive oil
• 1 cup chopped green onions 
(about 6)
• ³/₄ teaspoon fine sea salt
• 1 cup quinoa, well rinsed and drained*
• 2 cups water
• ¹/₂ cup dried currants
• 1 lemon

to finish

• 2 cups shredded zucchini 
(about 2 small)
• 4 tablespoons toasted sesame seeds (see page 37)
• 4 tablespoons chopped fresh dill
• ¹/₄ teaspoon freshly ground pepper

1 To make the quinoa, heat the olive oil in a medium saucepan over medium heat. Add the green onions (the oil might splatter!) and 
¹/₄ teaspoon of the salt and cook, stirring frequently, until the dark green parts wilt but do not turn brown, about 2 minutes. Add the quinoa and cook, stirring occasionally, until the grains start to crackle and turn dry, about 3 minutes. Add the water, the currants, and the remaining ¹/₂ teaspoon salt; bring to a boil. Decrease the heat to maintain a simmer, cover, and cook until the water is absorbed, 15 to 20 minutes.

2 Meanwhile, finely grate the zest of the lemon until you have 1 teaspoonful, and then squeeze the lemon until you have 2 tablespoons juice.

3 To finish, remove the pan from the heat. Stir the zucchini, lemon juice and zest, 2 tablespoons of the sesame seeds, 2 tablespoons of the dill, and the pepper into the quinoa. Taste and adjust for salt and pepper. Cover and let sit for 3 minutes.

4 Transfer the quinoa to a serving bowl, sprinkle with the remaining 
2 tablespoons each of sesame seeds and dill, and serve.

to vary it: For an Italian-inspired side, replace the sesame seeds with 
toasted pine nuts, use chopped fresh basil instead of dill, and omit the lemon juice.

*If you use Bob’s Red Mill quinoa, you do not need to rinse.

Reprinted with permission from Ancient Grains for Modern Meals by Maria Speck, copyright © 2011. Published by Ten Speed Press, a division of Random House, Inc.

Want to win a copy??

Here’s what you have to do. It’s not hard, but it’s required. Leave a comment here on the blog telling me which ancient grain intrigues you the most. A quick google search can tell you which grains are considered ancient.

I’ll pick a random winner from all who enter by  11:59 pm  on 09/06/11.

While most triathletes focus their training around volume and intensity, big gains can be realized by focusing on the bio-mechanics of each individual sport. This is mostly known for swimming, a sport that benefits more from technique than endurance or power, although cycling and running can also benefit from motor programming.

Swim

Since water is very dense, becoming “streamlined” is critical to improving your efficiency. Dedicate at least half of your time in the water (especially early in the season) to performing drills that improve your form. I am a big fan of the Total Immersion program, which provides excellent guidance on how to increase the efficiency of your body moving through the water. Both their book and DVDs are great resources.

Bike

Cycling, too, can benefit from improvements in bio-dynamics. Pay special attention to your stroke. Your goal should be to provide a smooth power transfer throughout the entire 360 degrees of your stroke, and not use a “push-pull” technique. Exercise “pushing your toes in shoes” and “scraping mud off your shoes” and do not be concerned with “pulling up”. Throughout these exercises keep your cadence high around 90 – 100 rpm.

Run

Running has probably received the most attention recently in regards to bio-dynamic improvements. The barefoot running craze has reopened the conversation around strike efficiency and mechanics. No matter if you run barefoot, with lightweight trainers, or with supportive shoes, you will benefit from practicing a midfoot strike that avoids transmitting large loads through joints and create a breaking force that heelstrikes do. I recommend Chi Running to help you improve several aspects of your form–they offer several books and training programs.

By keeping bio-mechanics in mind and including technique focused drills in your workouts you can ensure that all that hard-earned endurance and power has the wanted effects on your swim, bike and run and set yourself up for a new personal best.

I’ve been at this bike racing stuff for a long time I’ve learned a thing or two as I’ve gotten older and slower.  I’ll pass along a few of the more valuable lessons I’ve learned – some the hard way.

Take time to rest and recover.  As athletes it’s in our DNA to want to push, push, push and push harder.  Especially if you’re like me, you just simply love to ride your bike whether you ever do a race or not and every time you ride you end up going fast.  Give yourself a break.  The longer and harder you ride, the slower you’re going to become.  Train smart and give yourself a day off now and then.  Fresh legs are fast legs.

Ride and train alone more than you do group rides.  Group rides are great fun and social but all too often, they end up become “races” and you never really give yourself the opportunity to become a stronger rider.  Think about it – in a group ride, you spend a lot of time drafting. When you’re drafting, you’re not fully working.  If you’re not fully working you’ll never get used to how extremely difficult it is to go all out on a solo attack or to bridge by yourself across a gap to a break.  You’ll benefit more if you do a majority of your training on your own.

Do time trials, even if you’re a sprinter.  I don’t know a single racer at the elite level who isn’t also at least a decent time trailer.  The best sprinter I know is a guy who does well in time trials and even won the most recent race that he and I did together with a solo attack in the last 5 miles.  He could have waited until the final 300 meters to win – it was a forgone conclusion – but he attacked the winning break of 9 riders and rode solo to the line.  That’s classy.

So many racers are anal retentive about their preparations.  All conditions don’t need to be “perfect” in order for you do race well.  Sometime you won’t have time for your “ramp up” on the trainer before a race.  Don’t fret if you didn’t eat exactly what your coach told you at least 3 hours prior to your race. Sometimes life will get in the way of your ideal training week. Don’t worry if your legs aren’t giving you good feed back the day before a race.  If you take yourself out mentally before the race starts due to some perceived short fall in your routine, you just as well not even toe the line.  Seriously…I’ve had some of my best races on days that my legs felt like lead balloons during warm ups or suffering with a screaming hangover.  Several years ago, a team mate and I decided to go for “a sandwich and a beer” the night before the state championship criterium.  That night ended at about 3:00 a.m.  We were both toxic.  The next afternoon, I initiated and drove a break that lapped the field after only 20 minutes and ended up winning the state championship.  My team mate won the field sprint.  This training method is not recommended but every day is a new day and every race plays out.  Some times your preparation the day before or day of a race isn’t perfect, but learn to trust the months of training you put in rather than the few hours leading up to a race.

The older you get, the less you can afford a long “off season”.  I used to be able to hang my bike up for a couple of months at the end of the season and start training again in the spring and hardly miss a beat.  Now, I find that if I take a month off the bike in December, it takes me until June before I’m right.  An hour or so of specific work on the trainer in the winter 4-5 times a week will do wonders for keeping you ready to ramp up once the weather turns if you’re in a cold weather climate.

Learn to read races.  Most of the time, the fastest or strongest guy doesn’t win the race.  Most of the time, it’s one of the fast, strong guys who is also the smartest and most opportunistic.  I have a team mate with an uncanny knack for knowing exactly the right time to make an attack.  He’s well trained but he’s not the best time trailer, not the fastest sprinter but he wins more races than anyone I know because he knows WHEN to go by sensing the energy level of the other riders. Winning races is about using your energy in the right way at the right time.

Bike racing is hard. Photo credit @ Josh Dreyfus

Learn and repeat what you did leading up to successful races.  For me, I know that if I have a couple of weeks of high volume mileage, then an easier week before a big race, I’m likely to do well.  Some guys race themselves into shape; some guys train themselves into shape. Some athletes do best with short intense training rides.  Some athletes do best when they’ve had high mileage weeks at moderate pace. Learn what puts you into the best position to do well and stay with that formula.

If you work on your weaknesses, you’ll end of with strong weaknesses.  I’m not a sprinter.  I can go fast, but I’m not ever going to win a race in a bunch sprint.  I can do sprint repeats until I vomit, but it will never give me fast twitch muscle fiber that I need to have the explosive jump of a sprinter. The only way I can win races is to batter the field with repeated attacks until people are sick and tired of chasing me.  So, I do training rides that emphasize endurance and recovery from hard efforts rather than sprints.  Find your style and train your strengths.

When you’re not having fun racing – step back and just enjoy riding your bike.  One summer I was plain tired of the racing scene.  I wasn’t having fun, so I just took a couple of weeks, went to Door County in Wisconsin to visit my daughter who gone up there to stay with friends and work for the summer.  I rode slow and enjoyed the beautiful wooded scenery and re discovered my joy, got my mojo back and a couple of weeks later started racing again

Bike racing is HARD.  Getting into a break is HARD.  Winning a race is HARD. It hurts physically.  It’s never easy.  If you’re not willing to suffer you’ll never win a race.

Finally, it’s best to understand that in bike racing you’re going to have more downs than ups.  You’re not going to do well every time you pin on a number.  You’re going to have days where your legs are dead and you’re breathing like an asthmatic. You may crash.  Don’t let those days discourage you.  Those days will make the good days that much better.

Super simple, this recipe is one of my favorites. I had forgotten about it and rediscovered it a few weeks ago. I love the chewiness of the wild rice blend. Combined with the salad’s mild peanut flavor, the red pepper flakes give it a nice mellow heat. I love that it takes almost no time to make (after the rice is cooked) and doesn’t need an oven, which is a blessing in the summer. I’ve been serving this with some roasted broccoli and barbecued tofu, but you could get all sorts of creative up in here and serve it with summer rolls or whip up some Bánh mì sandwiches (I love these by the way). Cheers!

Szechwan Peanut Salad

•     4 cups cooked 3-Grain Wild Rice Blend
•     2 Tbsp Soy Sauce
•     3 Tbsp Rice Vinegar
•     2 cloves Garlic, minced
•     1-2 Tbsp Ginger, grated
•     2 Tbsp Sesame Oil
•     1/2 tsp Red Pepper Flakes
•     1/2 cup Peanuts, chopped
•     2 Red Bell Pepper, chopped
•     4 stems Green Onion, sliced

Directions

Blend all ingredients in a large bowl. Chill for an hour before serving.

Makes 15 Servings.

The idiosyncrasies that come with the world of multisport racing can be quite overwhelming for the novice athlete to grasp. There are so many things that can go sideways in training and racing. Learning the ropes early on, and being flexible, can be key elements to enjoying yourself and having memorable experiences.

I believe that there are no secrets in multisport training or racing. I believe this because anytime someone comes up with a new concept, they want to share it with the world. However, what works for one may not always work for most. I’m going to highlight some of the things you should be doing, and some you might want to consider not doing from an etiquette standpoint. These are things that are nice to know, so you don’t become “that guy” at your first or next event. I hope these tips will foster the enjoyment you receive from the sport, and by so doing, make you the kind of person we all appreciate competing with. I’ll break this down into the three areas of swimming, biking and running, but first I’ll talk about your transition area.

Transition Area

Do This:

Get there early and choose a spot that is advantageous to you. Maybe you like the end of the rack where there’s a little more room, or you can hold on to the rack while stepping into your shoes? If there are open spaces on “extra” racks that are not designated for any bib numbers, ask the race staff if you can set up there. Don’t worry if they appear to be farther away from your exit. The time you save by not having to wrestle into your space could mean a quicker transition anyway.

Put your gear beside your bike, on the same side as wheel that’s touching the ground. This is actually a little known (and adhered to) USAT rule. No matter how you rack your bike, either by handlebar or seat, your gear goes on the same side as the grounded wheel.

Establish your space with a towel. Not a beach towel, and not a “bath sheet”, but a towel just wide enough to stand on when changing shoes. All of your gear should fit on this towel and return to the towel when you make your transitions.

Keep you transition gear orderly. Nobody should risk tripping over your gear. And if they do, you’d be surprised how far things will end up from where you actually left them. It shouldn’t look like a 15-year-old’s bedroom.

Respect others’ gear and space, always!!

Don’t Do This:

Move other bikes or gear without the owner’s permission. They got there ahead of you and might not be the ones who should move their gear.

Leave your gear in the aisles after changing. Room is tight, and again, nobody should be tripping over or kicking your stuff.

Use spray-on sunscreen in the proximity of others’ gear or bikes. Not only is this dangerous if it’s any oily type of sunscreen, but some of these products have been known to damage paint, decals and clear-coats on frames.

Go blasting through transition without regard for others. It’s kind of like “pit row” at Indy. Save the speed for out on the course.

SWIM

Do This:

Position yourself at the start according to your real ability. If you’re not going to mix-it-up with the Big Dogs, then stay out of their way and save yourself the abuse. This is not the time to be losing time while repositioning goggles knocked off in the first 40 yards or checking to see if your nose is really bleeding.

Continue to swim with those of similar ability. This doesn’t mean you shouldn’t draft behind someone faster, it just means you’ll avoid getting constantly pummeled as you sight for the next buoy, if everyone around you is moving at the same relative speed.

Move out of the swim line if you need a break, need to use a resting stroke (breast, back, side etc.) or need help. You’ll avoid disrupting others and in the case of needing help, you’ll be more visible to safety personnel.

Swim all the way to the sand. Chances are you can swim faster than you can walk through waist deep water, so keep swimming until your hands start to hit bottom. You may be surprised that you’ll be passing people who’ve stood too early.

Don’t Do This

Abrupt starts or stops can injure other swimmers. If you suddenly stop to take a breather, someone can swim right into you. If on the other hand you start swimming again and decide to breaststroke, your sideways kicking action can be a hazard to those coming up alongside you.

Hitting back at someone who unintentionally or seemingly-intentionally hits you, is a waste of energy and falls into the category of poor sportsmanship. If you notice it’s a continuing problem, report the participant to the race director when convenient, for further action.

Crowd the turn buoy. If you aren’t keeping up with the group you’re swimming in, don’t expect them to show you any courtesy if you decide to take the inside line on the turns. You will get swam over, or at the very least, irritate those around you

BIKE

Do This:

Be cautious leaving T1. This is not the place to light the afterburners and show the crowd what you can do. There will be others still wobbly from the swim, who’ll be doing all they can to stay upright. This could include inadvertently weaving into your very path with no warning.

Familiarize yourself with any course abnormalities, as well as the USAT Rules for bike course conduct.

Ride to the right side of your lane. It may not always be the “with traffic” lane in every case, so stay right and pass left.

Because most triathlons in the U.S. are non-drafting events, you’re not required to point out obstacles for competitors behind you. But if you’ve just made a legal pass on someone, and they’ve not dropped out of your draft zone yet, as a courtesy, you could point out an obstacle they might be unable to see. It’s the right thing to do.

Ride your line and be predictable. Erratic riders can be dangerous, so give them space when you overtake them too.

Don’t Do This:

Littering is a penalty and includes anything that falls off your bike too. Ejected water bottles can be quite the hazard on the bike course, but so can a slick gel packet or CO2 cartridge. Make sure your gear is secure enough to withstand the bumps and jolts and occasional railroad tracks.

Roadside repairs should be done far enough off the road so as not to create a hazard to you or others. They may not be expecting you while you’re concentrating on the final steps of repairing a flat. It might not be that you’re in the way, but that they just didn’t see you soon enough to react. Better safe than sorry.

Spit or blow your nose anywhere but to your right. Need I say more?

Carry too much speed through aid stations. The volunteers might not be expecting you to come through so fast and so close. Don’t put either of you in jeopardy.

Ride on the tops of your shoes into the dismount area, when you’ve only seen it done by others. It takes a fair amount of practice to control your bike while getting your feet out of your clipped-in shoes. Don’t be a hazard to others.

Blast into the dismount with enough speed that you skid to a stop or nearly run into the back of someone else. This is not the place to show the crowd what a crash looks like.

RUN

Do This

Just as on the bike, run to the right, pass on the left.

If you are not taking aid from one of the stations, move one or two steps to your left. This will keep you from running into anyone leaving the station or impeding anyone heading in.

If you plan to walk through the station, it would be best to grab your aid before slowing to walk, then move over as far right as you can after passing the station. Again, there may be someone coming up behind you, wanting to grab and go.

If you plan on refilling your hydration bottle or system, most aid stations are happy to help. It’s best to go to the end of the station and step out of the flow of traffic to do this.

Make your intentions known. If you’re looking to grab water, go ahead and vocalize this so they’ll expect you to take it.

Use the trashcans. Every one of those cups needs to be picked up by the volunteers. Help those who help you.

Thank the volunteers, as often as possible. Without them, the events can’t take place.

Don’t Do This:

Hog the path if you’re on one. Everybody is entitled to a fair amount of room. If you decide to pace with someone, you are still required to yield the right of way where necessary. If this means you need to run single file in some sections, so be it.

Assume that someone wants your company. Whether the person is pacing nicely at a speed you like, or struggling, they may not want you in their space at the moment. Be courteous and ask if you might run along with them, or if they’d like some company and “teamwork” to finish.

Be a Chatty Cathy. I know people who would rather go their whole run without having a single conversation with anyone. They find their groove or zone, and you might not be a part of it.

Spread your negative attitude. Just because the course is kicking your butt, doesn’t mean we all need or want to hear about it, especially if it’s doing the same to us. We all deal with hardships differently, and for some, it may mean going internal and getting the mind straight. Positive thoughts to pull you through.

Berate any volunteer. These people are out on the course to help you, make sure you get what you need within their power, and try to make it enjoyable for you. If the water jugs are completely empty, yeah, it’s a problem. But take it up with the Race Director, because they’re the ones who dole out the supplies. And maybe someone’s already on the way with more water?

You probably have your own list of Dos and Don’ts that you’ve built. The main thing is to help those just starting out in the sport, and hopefully over time, all of these things just come naturally.

Good Luck Out There, and Train With Grain!

This is a wonderful piece done by Specialized Bikes of Meredith Miller being fit for her bike. Most of us won’t ever get a custom fit like this, but it’s amazing to see all the different components that are measured and the adjustments that are made. If you want to watch more of these, check ‘em out here. (Also, more on BG fit here.)

Loading up on whole grains is a good way to fuel any day- competing or not.  Our 7-Grain Pancake Mix is a mixture of rye, spelt, corn, oat, Kamut® grain, quinoa, and brown rice with a whole wheat base.  The mix can be used to make pancakes (or waffles) as directed or tasty muffins, which are easy to grab and eat on the go.  Add nuts and seeds for an extra protein boost, or replace the applesauce with blended silken tofu for even more protein.

7 Grain Cranberry Spice Muffins

• 1/2 cup Evaporated Cane Juice (Sugar)
• 1/2 cup Applesauce
•  tsp Vanilla
• 2 Tbsp Oil
• 1/2 tsp Cinnamon
• 1/2 tsp Nutmeg
• 1/4 tsp Allspice
• 1 cup Milk (Soy, Cow, Rice)
• 2 cups Organic 7 Grain Pancake Mix
• 1/2 cup Cranberries

Mix together the sugar, applesauce, vanilla, oil and spices. Slowly stir in milk to combine. Add pancake mix and cranberries; stir in until just combined. Be careful not to over mix. Fill greased muffin cups 2/3 full and bake at 350°F for 20-25 minutes. Makes 12 muffins.

NUTRITIONAL INFORMATION
Serving Size: 1 Muffin

Calories 150, Calories from Fat 30, Total Fat 3g, Saturated Fat 0.5g, Cholesterol 0mg, Sodium 170mg, Total Carbohydrate 28g, Dietary Fiber 3g, Sugars 14g, Protein 3g.