Injury, and Plant-Based Nutrition - Derek

I am writing once again after a rather extended break. As my last post suggested, I experienced several injuries after my last extended bout of High Intensity Training. One of these injuries has proved troublesome, so I have decided to take time off from training and focus on recovering completely. This also means I have decided to push back my premier contest appearance to a later date.

In the meantime I have focused on educating myself further in nutrition and have just completed the Certification on Plant-Based Nutrition offered jointly by Cornell University and the T. Colin Campbell foundation. This was a phenomenal three-course series covering virtually everything about plant based nutrition, from the physiological effects to social and environmental impacts to elite athleticism. Lectures were given by 8 different experts in the field, and the sum of everything presented was extremely telling. Needless to say, I am more convinced than ever of the importance of our dietary choices, and I encourage anyone with an interest in furthering their own education to enroll in this course series.

For those who choose not to, I will go over some important lessons I learned during this course in posts to come. So in case you've forgotten during my absence, be sure you're still getting plenty of Greens and Beans.

P.S. I was recently quoted in a Richmond Times Dispatch article regarding exercise and job hunting. If you or anyone you know happens to be looking for work you may find it helpful. Take a look here.

Black Bean & Sweet Potato Enchiladas - Marcella

Sorry the picture quality is terrible. We were too hungry to find good lighting.

• 1 can reduced sodium black beans
• 1 sweet potato, microwaved
• diced peppers, onions
• tomato-based salsa of some kind
• 15.5 oz crushed tomatoes or tomato sauce
• whole-wheat or corn small tortillas
• chili powder, cumin, paprika, oregano or enchilada seasoning (if you can find it w/o tons of salt)
  
• optional toppings: can diced green chiles, a few olives, nutritional yeast "cheese" sauce

This is one of those random-crap-on-hand sort of recipes. Rather than make your own enchilada sauce you can of course buy it...usually has a ton of sodium, though. If you DO wanna make your own:

1. In a small saucepan, combine tomato sauce or crushed tomatoes, about 1/4 cup of salsa, and 1-2 tablespoons of chili powder.
   
2. Simmer on low for about 20 minutes. That's it.

To assemble enchiladas:

1. Preheat oven to 375 degrees.
   
2. Combine black beans, onions, and diced peppers. Season with enchilada seasoning, or with cumin, oregano, and paprika to taste ...you can saute if you like or leave raw - they will cook a bit in the oven.
3. In a small rectangular baking dish - about 9 by 12ish - spread about 1/3 of the enchilada sauce on the bottom.
   
4. On each tortilla, spread some of your cooked sweet potato down the center and top with black bean mixture. Roll up and place in the baking dish - repeat til filled.
5. Pour remaining enchilada sauce over the top. You can also top with a small can of diced green chiles, some sliced black olives, or even - as pictured - some nutritional yeast "cheese" sauce. I normally don't bother with the sauce and it's fine but if you're so inclined it's basically just about 1/4 cup of nutritional yeast, simmered on low and whisked together with water (to desired thickness), garlic, mustard (powdered spice, not prepared), turmeric, and a little optional salt.