Just Getting Ready for the 5k

Kezar Stadium

6 weeks of weekly track workouts, doing hard 400m repeats on the merry-go-round.


Soy Protein Pow! Pancakes

Soy protein pancakes

Another thing you can do with Okara after making soy milk is make your own soy protein powder. Just spread it out on a baking tray in the oven on very low heat, and lightly toast the okara until dry. It shouldn't change color. Then you can grind it in a coffee grinder until fine. Voila! Use non-GMO organic soy

Soy Protein Pow! Pancakes
1/4 c soy protein powder made from okara (by-product of soy milk)
1/4 c ground oats (or whatever flour you like)
1 tsp baking powder
Dash of cinnamon
1 egg
1/2 c soy milk
1 tbsp honey
dash of vanilla extract, optional

Mix and spoon onto hot griddle with organic coconut oil. Using one tablespoon for each pancake makes 8 pancakes. Serve with fresh fruit.



Okara energy bar In my quest to build a better protein shake, I've started making my own soymilk from fresh organic soybeans. Fresh, homemade soymilk doesn't have all the additives that store-bought soymilk has, and isn't processed like protein powders. In the process, I have lots of  bean pulp leftover, called Okara. This stuff is quite tasty and nutritious, loaded with protein, fiber and calcium. It's a tasty addition to oatcakes, which makes a great energy bar. I cut them into circles (like hockey pucks). Here is the recipe:

1 cups of oats
1 cups okara
1 cup of whole wheat flour (or soy flour, rice flour or other flour substitute)
1 cup of ground flaxseeds
3/4 cup peanut butter or almond butter
1 cup mashed apple (applesauce) and/or banana
1/2 cup sugar or honey
1 cup of mix-ins (raisins, dried cranberries or other dried fruit, nuts, seeds, coconut flakes, chocolate chips, the sky's the limit!)
1/4 teaspoon baking soda dissolved in 1/4 cup of hot water
Dash of salt

Mix dry ingredients in one bowl, and cream the peanut butter applesauce and sugar in another. Mix it all together and add the salt and water with baking soda. Throw the mixins in and knead well with your bare hands. If it is too dry, add a splash of soy or coconut milk. You want it to hold together and not crumble. Roll into a log and cut into slices or spread out in a baking sheet and cut into squares and bake at 350ยบ for 15 minutes or until golden on both sides, turning once. The flaxseeds eliminate the need to use oil or butter, and are high in fiber and omega 3s. The Okara adds protein, fiber and calcium. Makes a nice snack on the go to keep you fueled throughout the day. Enjoy!

Variations (adjust the mixins to your theme):
Pumpkin: Instead of peanut butter, use pureed pumpkin or sweet potato and add cinnamon or ginger
Tropical Citrus: Instead of peanut butter use pureed pineapple and lemon/orange zest
Hemp Coconut: Add a half cup of hemp protein and dissolve a tablespoon of coconut oil in the hot water.
Chocolate: substitute peanut butter for Nutella. OMG!

soymilk and okara granola

June in Pictures

June is all about: The Escape, Back on My Feet Runs, Trail runs, bike rides, the beach, Water World Swim and SUP, the wind and fog! I star...