Nutrition Tuesday: Garlic Scapes Pesto Recipe

I had planned to write up a post on hydration, but after last night of not sleeping due to a very scared and trembling dog from the constant stream of thunderstorms I’m too exhausted to write one. Bad me. However, tonight was the first distribution from our CSA program so I’ve decided to provide a yummy recipe using a vegetable that I had not previously heard of before till tonight.

Garlic scapes are the “flower stalks” of hardneck garlic plants, but they do not actually produce flowers.  These stalks appear about a month after the first leaves and the stalks are usually cut off the plant because leaving them on will prevent the plant from forming a plump garlic bulb. Many gardeners just throw the scapes away, but they are actually edible and delicious!

Garlic scapes

Garlic Scapes Pesto Recipe
(Adapted from Tara Martine’s Vegan Pesto Recipe)

  • Garlic scapes (about 1.5-2 cups)
  • 3/4 cup Nutritional Yeast (or Parmesan cheese if your not vegan)
  • 1/2 cup Walnuts or Pine Nuts
  • 2/3 cup Olive Oil (might need more depending on the consistency you want)
  • Pepper to taste
Coarsely chop garlic scapes. Add all ingredients in a food processor or high speed blender and blend until desired consistency. Add to pasta or spread on a sandwich. It definitely has a bite to it, but if you like garlic then it’s super yummy!
~Happy Training!

Weekend Recipes

I purchased Brendan Brazier’s Thrive and Thrive Foods awhile ago. I have made a few recipes from the books and plan on making more when my local CSA kicks into full force in the coming weeks! I’m super excited to receive fresh fruits and vegetables straight from the farmer who lives about 4 houses down from me!

Brendan Brazier is a former professional Ironman triathlete from Canada who created the VEGA whole food product line that you can purchase in many health food stores or Whole Foods Markets. I plan on reviewing his books in a couple weeks because I found them very interesting. He talks a lot about stress and how it affects our nutrition and life, which is a huge factor in weight gain and obesity. He also is one of the leading experts of “super-foods” and talks extensively about them. Most of his recipes do use these so-called “super-foods,” which can be expensive to purchased. However, I have found that his recipes are quite tasty and obviously very healthy.

New Caesar Salad
(Adapted from Thrive Foods)


  • 1/4 cup cashews
  • 1/4 cup water
  • 1/4 cup olive oil
  • 2 1/2 tbsp red wine vinegar
  • 3 tbsp lemon juice
  • 3 large cloves garlic
  • 1 1/2 tsp miso paste
  • 3 tbsp wakame flakes (Wakame is an edible aquatic plant harvested from the ocean)
  • 1 tsp Dijon mustard

Blend all ingredients together.


  • 3-4 whole romaine lettuce hearts, torn into bite-sized pieces
  • Flax crackers or equivalent
  • 1/2 ounce dulse strips, cut into small pieces (another edible aquatic plant)
  • Freshly cracked black pepper, to taste

Toss the lettuce with several spoonfuls of dressing in a large bowl. Place dressed greens on a plate with crackers and sprinkle with a few dulse strips. I added red onion, roasted chickpeas, and boiled fiddleheads to my salad to add more protein and flavor! It was super delicious!

Fiddleheads are currently in season in Maine and are super yummy and healthy to eat. Fiddleheads contain fiber, Vitamin C, Vitamin A, and Omega-3 fatty acids. It is important to boil or steam fiddleheads for about 12-15 minutes and then if you wish you can saute or stir-fry them. Here is some information on food safety about fiddleheads and cooking advice: UMaine Facts on Fiddleheads.

No-Bake Double Chocolate Chip Maca Cookies
(From Thrive Foods)

  • 1/4 cup shredded coconut
  • 1/3 cup coconut flour (I used brown rice flour)
  • 2 tbsp cocoa powder (a “super-food”)
  • 2 tsp maca powder (gelatinized) (a “super-food”)
  • 2 tbsp palm sugar
  • Pinch of sea salt
  • 2 tbsp almond butter
  • 1/2 tsp vanilla extract
  • 3/4 cup Medjool dates, pits removed (about 6 large)
  • 1 3/4 ounces dark chocolate, chopped into small chunks
  1. Heat a small frying pan over low heat and add the coconut. Toast the coconut until it has turned an amber color, stirring constantly as coconut will burn easily. Remove from heat.
  2. Place the toasted coconut, coconut flour, cocoa powder, maca, palm sugar, and sea salt into a food processor and start the machine. Add the almond butter and vanilla extract, then, one at a time, add the pitted dates and process until a crumbly dough has formed.
  3. Stop the machine and check the consistency: the dough should stick together easily between two fingers when pinched. If too wet, add additional flour. If too dry, add water about 1/4 tsp at a time until correct consistency is reached.
  4. Transfer to a bowl and mix in the dark chocolate chunks. Using clean hands, grab a small amount (about a tablespoon) and squeeze and roll into a ball. Flatten the ball using the palm of your hand. 

I ate one right away it was good. I put the rest in the fridge and they are much better cold!

A Week in Review: Recipes

I’ve decided to try and do a weekly review of different recipes I make each week of the food I eat. My diet is mostly plant-based with eggs and some seafood. I enjoy meat, but in the recent years I have been eating less and less of it. With all the recent literature I’ve been reading on nutrition and diet I’ve discovered that I can eat a well-balanced, nutritious and healthy diet mostly by eating plant-based. Below are a few recipes that I have made this past week that I really enjoyed!

Orange Chocolate Shake

(Adapted from Gourmet Nutrition)

1 Orange (peeled and all white stuff removed)

1 cup Almond milk (I’m lactose intolerant, but you can use a low-fat milk or chocolate milk)

1 Scoop of Muscle Milk Chocolate Protein Powder

1 cup of Greek yogurt (you can use cottage cheese if you prefer)

1 tbsp ground flaxseed

1 cup ice

Add all ingredients to a blender and blend on high until mixture is smooth and creamy.

Cauliflower Soup

(Adapted from Simple Cauliflower Soup)

2 tbsp Coconut oil (or butter if you wish)

1 Onion, chopped

1 head of Cauliflower, broken into small florets

1 Potato, peeled and diced

2 cups Vegetable stock

2 cups Almond Milk (or regular milk)

salt and pepper to taste

Melt the coconut oil (or butter) over medium heat. Saute the onion in the oil for 5 minutes. Stir in the cauliflower and potato and saute for 5 more minutes. Pour in the vegetable stock and bring to a boil. Reduce the heat to low and simmer for about 20 minutes or until all vegetables are tender. Blender the mixture in a blender so it is a creamy mixture. Add in the milk, stirring well to blend. Season with salt and pepper to taste.

Zucchini Noodles w/Orzo

(From my favorite blog:

Mini sweet peppers


Artichoke hearts (canned, rinsed well)

Tofu (firm and cubed)

3 Zucchini (small or medium size)

Olive oil


Greek yogurt

1. In large skillet, generously coat bottom of pan with olive oil and sautee peppers and onions on medium heat, tossing occasionally. Remove when veggies are golden and not brown.

2. Peel zucchini with peeler (cut off ends and toss away). You will need to press hard when peeling and you do not need to be perfect. When you get close to the center, you can thinly slice into “noodles” since it will be hard to peel.

3. In boiling water, place zucchini noodles and let cook for 5-8 minutes or until soft.

4. While zucchini is cooking, place orzo into boiling water (according to package) and let cook, stirring occasionally.

5. On same skillet as veggies, drizzle olive oil (or your choice of unsaturated oil) and grill tofu and artichokes until golden brown. Toss occasionally to cook evenly.

6. In shallow dish, place zucchini noodles (strained from water) and add veggies and tofu. Top with YOUR own serving size of orzo OR combine a little orzo into the mixture.

7. Top with greek yogurt and a dash of pepper. YUM!

I made this yesterday (without tofu) and it was YUMMY! I highly suggest it 🙂