Patsy Cambell

01/31/2023

Tahini mustard dressing (makes 1/3 cup)

50ml Provamel Almond Unsweetened drink
1 tbsp tahini
4 tbsp lemon juice
1 heaped tsp wholegrain mustard
Pinch of salt and pepper

Add all ingredients to a small jar and shake well to combine. Let sit for a few minutes in the fridge to thicken before pouring over your favourite salad.

01/31/2023

01/30/2023

ROASTED BEET HUMMUS
1.5 cups cooked chickpeas (from dry or tinned)
1 cup raw beetroot
1 tbsp tahini
4 garlic cloves
Half a lemon, juiced
1.5 tsp smoked paprika
1/2 tsp sea salt
1/4 tsp cayenne pepper
1 tsp cumin
1/4 cup extra virgin olive oil plus 2 tbsp
1/4 cup aquafaba or water .
Preheat oven to 200•c and wash, top and tail your beets. Wrap in foil, leaving a little gap at the top, pour in 2 tbsp olive oil over the beets and roast for 40-45 minutes until a knife pierces through easily. Remove from the oven and allow to cool. Rub off/slice the skins from the beets - they should come away easily once cooked. Add beets to blender with chickpeas and all other ingredients. Process on high until smooth and creamy, adding more aquafaba/water as needed. Taste and adjust seasoning. Transfer to a jar or enjoy right away, keeps for up to five days

01/30/2023

"Run and talk- To make sure that you are running at a comfortable pace, take the ‘run-talk’ test.
If you can keep a conversation going with your buddy while running without much trouble, then you are opting for a suitable beginner running pace."

01/29/2023

CHOCOLATE CRÊPES (makes 5-6)
3/4 cup gluten free oats
1/2 cup chickpea flour
2 tbsp cacao powder
2 tbsp coconut sugar
3 tbsp oil
1.5 cup sparkling water (or dairy free mylk)
Blend oats, chickpea flour, cacao powder and coconut sugar to a fine flour in a food processor. Add in oil and sparkling water and blend until smooth. Mixture should be runny, add a tbsp more water if too thick. Heat up a frying pan to a medium heat with a tbsp of oil. When hot, pour in a ladle full of batter and lift off the heat to spread the mixture evenly around in the pan. Cook for 2-3 minutes each side, until the edges start to curl up. Serve with whipped coconut cream, berries and chocolate. .

01/29/2023

"Get warmed: Breaking into a fast running pace is the recipe for premature fatigue, even injury.
As a result, start your runs right and do a warm-up.
I usually start my runs with a 5-minute jog.
If I feel any tightness or soreness in my muscles, then I gently stretch it away."

01/28/2023

Baby pumpkin pies (makes 8/9)
Crust
1 cup buckwheat
1.5 cups pecans
2 tbsp cacao
1.5 cups dates
1 tbsp coconut oil
4 tbsp water
Filling
1 can coconut milk
1 cup pumpkin puree
1.5 tbsp pumpkin spice
2 tbsp maple syrup
1 tbsp coconut oil .
Topping
1 can coconut milk (cream only)
1/4 cup dark chocolate, melted
3 tbsp chopped pecans
Add crust ingredients to a blender and process until a dough is formed. Press into lined or silicone muffin tin and set aside. Make filling by blending all filling ingredients together until smooth. Pour on top of crust and set aside in the freezer for at least 4 hours, or overnight.
Whip coconut cream with a fork and set aside in the fridge to thicken for 10 mins. Pop pies out of muffin tin/mold and drizzle with melted chocolate. Spoon coco whip into piping bag fitted with a large star tip nozzle. Swirl cream onto each cupcake and garnish with pecans. Keep in the freezer for up to a month, bring to room temperature before serving.

01/28/2023

"Think in time, not distance- If you are a beginner runner, you need to think in minutes, not miles.
Shoot for a 30-minute run while opting for the walk/run method.
Once you can run for up to 30-minute with ease and without taking breaks, then aim to up the ante"

01/27/2023

Cinnamon apple turnovers
3 cooking apples, chopped into 1/2 inch cubes
2 tsp cinnamon
1/4 cup dairy free milk
2 tbsp icing sugar
1 sheet puff pastry
Preheat oven to 200•c. Cook apples in a saucepan with cinnamon for about 5 minutes, until softened. Roll out puff pastry to 2mm thick. Cut into 4x4” squares. Brush the edges of each square with a little milk. Add a tsp of apple in the middle of each square. Fold into triangles, sealing the edges with your fingers and then crimping with a fork. Brush with a little extra milk and bake in the oven for 20 mins until puffed up and golden. Sprinkle with a little icing sugar before serving

01/27/2023

"Step back: Building up mileage is not an upward straight arrow.
Every third or fourth week of training, you should cut back on mileage to recover.
Injecting recovery week into your training program can help you dodge overtraining—with all its vows—and stay on track for the long haul."

01/26/2023

Pumpkin pancakes
1/2 cup pumpkin puree
1 very ripe banana
2 tbsp oil
1/2 cup dairy free milk
1.5 cup gf oat flour
1 tbsp pumpkin spice
1 tbsp baking powder
Candied nuts
1 cup pecans
1/4 cup hazelnuts
2 tbsp vegan butter
4 tbsp brown sugar
Preheat frying pan with a little oil over a medium heat. Make pancakes by mashing pumpkin puree, banana, oil and milk in a large bowl with a fork. Stir through remaining ingredients. Mixture should be thick but pourable. Drop a tbsp of batter per pancake, flipping when bubbles appear.
To make candied nuts, melt butter in a small frying pan over a medium heat. Add nuts and sugar, stirring constantly with a spatula for around 5 minutes, until all nuts are coated and sugar has dissolved. Allow to cool for a few minutes before transferring to a bowl.

01/26/2023

"Shoot for 10 miles- Reaching a weekly mileage of about 10 miles per week can significantly boost your aerobic capacity- and help you ward off heart trouble.
10 miles is the benchmark—you can always add more once you’ve built the lung power."

01/25/2023

coconut curry
1 tbsp rapeseed/coconut oil
1/4 cup red lentils
1 tsp fenugreek seeds
1 tsp black mustard seeds
2 red chillis, fresh or dried
1 red onion, chopped
500g pumpkin, chopped into 1 inch chunks
1/4 cup coconut milk
1 tsp salt
Pinch of black pepper
1 tbsp coconut sugar
1 tsp ground cumin
Preheat oil in a large frying pan. Add red lentils and cook for 2 mins, until starting to change colour. Add in fenugreek, mustard seeds and chilli. When mustard seeds start to pop, add in red onion and fry for a 2 mins. Add in pumpkin and stir fry until the pumpkin begins to brown, about 6 mins. Add in coconut milk, 100ml of water, salt, pepper, coconut sugar and cumin. Bring to the boil, then lower the heat and cover. Simmer for 10-15 mins, until the pumpkin is soft.

01/25/2023

Cool it down: Rushing back to the real world with too much enthusiasm after a run is a big mistake. Instead, invest time in a proper cool-down by taking at least 10 minutes to stretch, relax your body and contemplate on what you have just completed.

01/24/2023

Goji cinnamon oatmeal (makes 2 bowls)
1.5 cups rolled oats
2 tbsp chia seeds
1/4 cup goji berries
2 tsp cinnamon
4 cups water or plant mylk
Add all ingredients to a pan and soak for at least 30 mins, or overnight. Heat gently until thick and creamy.

01/23/2023

Blueberry baked oatmeal (makes 8 servings)
3.5 cups oats
1 tbsp cinnamon
pinch salt
1 tsp baking powder
1/4 cup coconut sugar
3 cups Provamel Almond Unsweetened drink
2 tbsp almond butter
2 tbsp chia seeds
1 tsp vanilla extract
1 cup blueberries
1/2 cup almond flakes .
1. Preheat oven to 180•c and lightly grease a medium sized baking dish.
2. Add oats, cinnamon, salt, baking powder and coconut sugar to a large bowl and mix together.
3. Add Almond drink, almond butter, chia seeds and vanilla to a blender and process until fully combined.
4. Stir all wet ingredients into the dry mix and pour into your baking dish. Stir through blueberries, reserving a few for the top. Smooth out with the back of a spoon and top with almond flakes and remaining blueberries.
5. Bake for 20-25 minutes, until set. Delicious hot or cold

01/23/2023

"Pick the right pair: Yes, you can walk in your running shoes, but you just can’t run in your walking shoes, period.
So do yourself a solid and get the right pair.
"

01/22/2023

COCONUT SNOWBALLS
1 cup macadamias
1 cup cashews
1/4 tsp salt
1/2 cup pitted dates
2 tsp vanilla extract
1.5 cup coconut flakes .
Set a frying pan over low heat and gently cook coconut flakes for 5-10 minutes, stirring often, until toasted and turning golden. Remove from the heat and allow to cool. Add nuts to a food processor and blend to a fine crumb. Add in dates, salt, vanilla and 1/2 cup of toasted coconut. Blend until it forms a dough. Set aside in the fridge to firm up for 10 minutes. Scoop tbsps of dough and roll into a ball. Roll in remaining coconut to coat. Keep well in the fridge for up to a week.