Roots

inspiring plant-based recipes for runners: how plants can fuel your racing, training and recovery

UTCT plant-based athlete interviews: race nutrition

Hey vegan/vegetarian UTCT’ers,   Have you ever wondered what your fellow plant-based athletes eat and drink before, during, and after big races? Wonder no longer! We’ve spent some time speaking to plant-based athletes who are taking on the challenge of either the; 100km, 65km, 35km or...

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Crispy baked onion rings

Onion rings used to be my dirty little secret. It was much easier for me to swop the potato chips for salad but in the unfortunate instances where I was offered onion rings my self-discipline faultered and shortly thereafter I was suffering from guilty (read...

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Apple, Cinnamon and Blueberry Cake

This apple and blueberry cake has a hint of coconut and cinnamon, is deliciously moist and can be whipped up in no time. Admittedly, it looks a bit understated but don’t let that fool you, the taste and texture of this cake steals the show....

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Spiced candied nuts

Sweet, salty and smoky flavours combine beautifully in this recipe to create a crunchy and chewy snack. Your choice of nuts will affect the consistency with almonds generally turning out to be quite crunchy and cashews tending to be more soft and chewy. This snack...

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Apple and cinnamon breakfast bites

These breakfast bites are essentially rustic mini-muffins that are healthy, taste great and can be whipped up in no time. They are versatile and can be enjoyed as breakfast, snacks, and/or running/hiking fuel. I think that they are particularly useful for road trips as healthy...

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Strawberry and Apple Tart

Our first dessert recipe. We’re doing things a bit differently this week, where in general I would make almost all of the components for the recipes from scratch, this week it's is all about convenience. It's also not a particularly healthy dessert but sometimes it’s...

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How to make hummus

Hummus is an eastern mediterranean spread. Stemming from the Arabic word for chickpeas (also known as garbanzo beans), hummus is traditionally made from mashed chickpeas blended with tahini (sesame seed butter), lemon juice, olive oil and garlic. Besides being both tasty and a crowd pleaser,...

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Easy microwave maize meal porridge

I would like to bust a myth and set the record straight. A plant-based diet is not more expensive than an omnivore one. Like any diet, there are luxury (and completely unnecessary) vegan products that are very expensive, many of which you can make for...

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How to make almond milk

Creamy, wholesome, and delicious.   For many of us, drinking a glass of cow’s milk is no longer an option. It may be because dairy gives you phlegm, upsets your stomach or makes your skin irritable. Or it could be for ethical reasons, given the dire living...

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lemon cake squares

On rest days, cold days, after races, after long runs (okay let’s be honest – after short runs too) I often crave something sweet but tangy or sour at the same time. I’ve always enjoyed lemon flavoured desserts because they manage to be incredibly satisfying,...

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Black bean brownies

I am constantly on the lookout for healthy sweet treat alternatives. One of the (few) downsides - if you would call it that - to knowing a thing or two about nutrition is that you don’t want to put anything you find in the supermarket...

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Chocolate covered peanut butter date bars

These. are. AMAZING.   They also cannot be easier to make, which is what makes them so great. The bars are sweet and decadent but also light and easy to chew, making them a great pre/during exercise fuel.   Ingredients: 1 ½ cup dates (soaked in warm water for up to 15...

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Chia Pudding

I’m one of those people who has always been willing to have dessert instead of a meal. I mean a slice of carrot cake for lunch is appropriate, right? Luckily I don’t have to fool myself in this case because chia pudding is genuinely healthy. What are...

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The dreaded P-word

Every vegetarian has been asked this question time and time again. People are supportive of your decision to become a vegetarian but are genuinely (and ironically) concerned about your health. Shocked expressions are followed by the (now much anticipated) phrase: “but where will you get...

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Vegetarian Olympians excel in Rio

The Rio 2016 Olympic Games have come to a close and the Olympic buzz is slowly (and sadly) fading. Team SA is returning home on Tuesday with 10 medals, making it one of our most successful Olympic campaigns to date. The last couple of weeks...

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Date balls with a caffeine kick

Everyone loves date balls. Well, in my opinion, everyone should love them. They are versatile, easy to make, delicious and just so happen to be healthy too. I prefer them as pre/during race fuel but they are equally good as a healthy snack (provided you don't...

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Why Rooted in Dirt?

UPDATE (February, 2018): After approximately 18 months away, Rooted in Dirt is back and better than ever. Priorities are straight, goals are in place and we are 100% plant-based. All recipes will be vegan from here on out. For more information see the "about us" section.   Of the...

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