Recipes to Recover and Replenish

Here are a few favorite vegan recipes to keep me running healthy and strong.

One of the great benefits a plant-based diet is that the meals I eat are rich in phytonutrients and vitamins that keep me running healthy.  Here are a few favorite vegan recipes that I am using to help my body recover during marathon training:

 Breakfast: Granola


  • 4 cups Rolled oats
  • 1/4 cup Sliced almonds
  • 1/4 cup walnut pieces, cashews, pecans or other nuts
  • 1/4 cup coconut shreds
  • 1/8 cup sunflower seed kernels
  • 1/8 cup flax seeds
  • 1 cup raisins, goji berries, date crumbles or other dried fruit
  • 1/3 cup agave nectar or brown rice syrup
  • 1 Tbsp canola oil

Directions: Preheat oven to 350. Mix all oats, nuts and seeds in a large bowl. Drizzle warmed agave nectar or brown rice syrup with oil onto the mixture and stir evenly. Spread thin on a cookie sheet lined with parchment paper. Bake 20-25 minutes while flipping with a spatula. Allow time for cooling. Serve with a nut milk or soy yogurt and top with dried fruit (or fresh fruit).


 Post-run: Green Plant & Berry Smoothie


  • 1 cup orange juice
  • chopped spinach leaves
  • chopped collard greens
  • kale (destemmed and torn)
  • frozen organic berries: strawberries, blueberries, raspberries, blackberries etc.
  • 1 kiwi roughly chopped 
  • 1 apple chopped
  • 1 banana
  • 2 Tbsp flax oil
  • 2 Tbsp green plant powder (spirulina, wheat grass, barley grass)
  • 2 Tbsp hemp protein powder

Directions: Add ingredients to a blender starting with liquids and blend until a smooth consistency is achieved. I’ve used Trader Joe’s Green Plant Drink in lieu of the powder. An Emergen-C packet is also a good optional addition.


 Lunch: Raw Kale Salad

Courtesy of Bradley Saul of OrganicAthlete


 Dinner: Red Lentil Dal with Quinoa



  • 2 cups red lentils
  • 1 cup quinoa
  • 1 Tbsp sea salt
  • 4 diced tomatoes
  • 1 bell pepper chopped
  • 1 white onion diced
  • 2-3 cloves of garlic minced
  • chopped cilantro
  • Spices: cumin, turmeric, cayenne pepper, chili powder, garam marsala etc.

Directions: Rinse lentils and cook in 4-5 cups of water, with added sea salt. Sauté garlic and onion in olive oil on a medium-heated skillet. Heat the diced tomatoes, peppers, onion and garlic in a sauce pan and add spices. Add the cooked lentils (once soft) to the sauce pan and cook covered on medium-low heat for about 1 hour. Rinse quinoa thoroughly and cook on stove top in 1 1/2 cups of water. Spoon cooked quinoa into bowls and add then the dal. Garnish with chopped cilantro.

Be sure to check out my recent interview with OrganicAthlete and follow my latest kitchen exploits with Ali on our food blog

Happy cooking! –JDE

Starting out

Welcome to my site and blog, where I will be writing about living and training in Flagstaff, AZ. Thanks to my family, friends, coaches and sponsors for encouraging me to follow my own road through life.

Greetings from the mountains of Flagstaff, AZ and welcome to my new site! I will be using  this blog to chronicle my life and training up in Arizona’s high country, while hopefully sharing some insightful and poignant vignettes about being a 25-year-old vegan marathoner, living it up in every sense.

It was over a year ago when I filled up a backpack with training gear, clothes and a few other necessities and left Rochester, NY for Flagstaff. I came here to train for a marathon– confident but not without uncertainy– and experienced a total metamorphaisis as a result. I lived with very little and dreamed big; I trained hungry and surrounded myself with the positivity of other like-minded individuals. I had the privilege of connecting with a coaching luminary, whose expertise and mentorship helped me mature both as an athlete and as a person. It was through hard work, tenacity and a little bit of luck that I have been able to establish myself as a Flagstaff resident and a top US marathoner. It has been quite a journey so far, but I have only started down the road…

I’m going to see where this road takes me. That’s what I think to myself when I am out running somewhere unfamiliar, and that has become my personal mantra. And so I am excited to start recording this next chapter of my life in Flagstaff, preparing for the US Marathon Championships this Fall and sharing my experiences and meanderings along the way. 

In closing, I would like to thank those who have so faithfully supported my quixotic life and running aspirations over the years: my family, friends, coaches and sponsors. This blog is dedicated to you, and I hope you will find my running updates and random musings worth following. I will leave the comments section turned on and encourage you to leave me feedback. Also, please explore my other pages to see my recent racing results, competition schedule, multimedia collection and sponsors. If there are any ways I can improve this site, or if you have any other suggestions or comments, please send me an e-mail at

Thanks for reading; I’ll see you on the road! –JDE