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t and cool 30 minutes strain mixture through sieve and discard solids demi glace is a classic french brown sauce with hundreds of uses it can be spooned over roasted vegetable dishes or used to flavor soups balsamic agave drizzle 1 cup balsamic vinegar 1 tablespoon plus 1 and 1 2 teaspoon agave 3 allspice berries 3 whole peppercorns 1 sprig fresh rosemary to make balsamic agave drizzle bring vinegar 1 tablespoon agave allspice peppercorns and rosemary sprig to a boil in small saucepan reduce heat to medium low and simmer 10 minutes or until reduced to 1 2 cup remove rosemary sprig and spices stir in remaining 1 and 1 2 teaspoon agave gastrique is a culinary term for the reduced balsamic sauce it can be drizzled it over parsnip fritters lemongrass orange reduction 2 teaspoon toasted sesame oil 1 large shallot finely chopped about 1 4 cup 1 tablespoon minced fresh lemongrass 1 tablespoon minced fresh ginger 2 cloves garlic minced 1 4 teaspoon freshly ground black pepper 3 4 cup orange juice 1 2 cup vegetable broth 1 and 1 2 tablespoons tamari to make lemongrass orange reduction heat oil in skillet over medium high heat add shallot lemongrass ginger garlic and pepper sauté 3 minutes whisk in juice broth and tamari reduce heat to medium low and simmer 5 minutes or until slightly thickened this bright citrus sauce makes a tasty topping for roasted squash master recipe sweet reduction __________________________________ 1 combine 1 cup juice wine or balsamic vinegar and 2 to 8 tablespoons agave sugar or maple syrup in small saucepan 2 add herbs rosemary thyme lavender and lemony herbs are good choices and or spices cinnamon nutmeg cloves vanilla 3 boil mixture watching it closely to prevent scorching until syrupy and reduced by at least half sweet reductions will thicken as they cool 4 strain and discard solids spiced zinfandel syrup with fruit compote 3 cups dry red wine 1 3 cup sugar 1 cinnamon stick 1 2 vanilla bean halved lengthwise 16 whole pitted prunes or dried plums 16 whole dried figs 16 whole dried pitted apricots 1 4 cup dried pitted cherries bring wine 1 cup water sugar cinnamon stick and vanilla bean to a boil in large saucepan add prunes figs apricots and cherries and bring to a boil reduce heat to medium low cover and simmer 1 hour cool remove cinnamon stick and vanilla bean and chill 3 hours other master recipe posts master vinaigrette recipe source vegetarian times october 2012 this entry was posted in do it yourself favorites frugal living master recipe recipe sides vegan and tagged do it yourself frugal frugal living recipe reduction savory sides techniques on april 10 2013 by herbivore triathlete are you ready to tri series training for a triathlon leave a reply welcome back this is the second installment of my are you ready to tri blog series you can catch up by reading the introduction and triathlon 101 this week the focus is on training for a triathlon there are several things you want to keep in mind as you train for your triathlon what distance are you racing what s your threshold how many weeks months before the race are you starting your training etc you want to establish good training rhythm triathletes tend to be too intense and train too hard this is very true for myself and i have to keep myself in check from developing training adhd to train properly for a triathlon you want to use a systems approach strengthen the chain don t break it what i mean by this is you want to include your muscular skeletal and cardiovascular systems in your training let s start with the stress adaptation curve when you train you accumulate both fatigue and fitness many people don t realize that the fatigue that accumulates over the course of a training cycle itself hides the fitness gains that are made however fitness persists about 3 times longer then fatigue this means that when all traces of fatigue are gone from a bout of exercise or a cycle of training the fitness gained will persist for 3 times as long as the fatigue that s why most people make gains when they take a few days off from time to time so how should you train in order to gain the most fitness mesocycle which means month is your chronic training load here we train hard for the first 3 weeks three times per week so that we never ever are completely recovered from any workouts then on the 4th week we train only once or twice the entire week at a low intensity and low volume during the 4th week we re allowing fatigue to dissipate so that we can display the fitness we ve gained from the previous 3 week s of training during this low intensity low frequency week the physiological indicators we ve stimulate the previous 3 weeks rebound back up and above where they were before microcycle which means week is your acute training load each week you will want to find a balance for both volume and duration i suggest taking at least 1 to 2 days off per week for rest and recovery when you are training for a triathlon you want to train at the zone that you are going to be racing in so if you are doing a short distance triathlon you should train in the zone you can maintain for the duration of your race for a sprint distance triathlon this could vary from 1 5 hours to 2 5 hours depending on your fitness level for ironman distances you would want to train at a lower zone since that distance is significantly longer the first thing you will want to do is determine your target heart rate to attain optimal cardiovascular fitness exercise between 60 90 of maximal heart rate 50 85 of heart rate reserve you can find a target heart rate calculator here http www exrx net calculators targetheartrate html triathletes who are new to the sport 1 to 3 years will see the most gains when basing their training on endurance and form find your threshold and build your target intensity how many days per week should i train for each sport ideally you should train for each discipline twice per week that means running two days swimming 2 days and cycling 2 days if you can fit in three days for each sport that would be even better however for most of us triathlon is a hobby not a career it is important to find balance and integrate training with your life especially if you have a job and family to take care of as well what about increasing duration and intensity during the training season you should increase your duration and intensity about 10 per week as always listen to your body and don t push yourself to do more than you are ready for what about bricks when do i start those bricks can be incorporated into your weekly training plan at any time if this is a weak area for you then incorporate them earlier on during your training plan i m a weak swimmer runner cyclist what do i do swimming is my weakest sport for triathlon so i do an extra day of swimming each week i run two days bike two day and swim three days if running or biking is your weak sport spend extra time training for that portion what about transitions can i train for those certainly choose one day that you are doing a brick workout and practice your transition between those two events simulate race day as closely as possible there are lots of tips and tricks to make transitions as quick and seamless as possible i can address those in another post if you are interested most importantly stick to your training plan don t develop training adhd any other questions did i miss something you ve been wondering about this entry was posted in are you ready to tri cycling exercise fitness health running swimming triathlon and tagged biking running swimming training triathlete triathlon on april 8 2013 by herbivore triathlete saturday morning fitness motivation leave a reply this entry was posted in exercise fitness health motivational quotes and tagged exercise fitness health motivation quotes on april 6 2013 by herbivore triathlete weekly rewind top 5 recipes edition 2 replies this week s rewind is all about food these are the top 5 most viewed recipes on my site 5th place kitchen scraps homemade vegetable broth i eat a lot of veggies and end up with a lot of vegetable scraps i like to save money every way i can and i also like to have homemade versions of convenience items as much as possible it is super easy and economical to make your own broth i like to use veggie broth when i cook either because the recipe calls for it or to add nutritional value to things like pasta rice and other grains 4th place meyer lemon blueberry muffins the meyer lemon in these muffins give them an incredible lemon fragrance and flavor that is unbelievable this recipe would be great with raspberries as well 3rd place strawberry goji muffins with mini chocolate chips the recipe for these muffins came from let them eat vegan by dreena burton the goji berries are used in a creative way and lend a depth of flavor to this healthy muffins while the mini chocolate chips add a delicious hint of sweetness and indulgence 2nd place soft pretzel bites with sesame seeds these pretzel bites are reminiscent of the big soft pretzels that you can find at the mall they are super easy to make and highly customizable 1st place cookie butter banana bread it comes as no surprise to me that this is the most viewed recipe on my blog by a landslide in my opinion cookie butter makes everything better and this bread is no exception if you haven t made it yet i highly encourage you to make it as soon as possible what s your favorite recipe on my blog what recipes would you like to see in the future this entry was posted in bread favorites muffins recipe vegan weekly rewind and tagged banana bread muffins pretzel bites recipe vegetable broth on april 5 2013 by herbivore triathlete homemade citrus infused household cleaner 6 replies citrus works great as a degreaser stain remover and freshener vinegar is also a great cleaning agent breaking down mold grease mineral deposits and bacteria combine the two and you have a great natural cleaner this cleaner is eco friendly not only because it is biodegradable and safe to use but because it is making use of products that would otherwise be thrown in the trash directions place the leftover rinds from any citrus fruit orange grapefruit lemon etc into a glass jar pour white vinegar over top of the rinds until vinegar covers the rinds put a lid on it and let it sit for 2 weeks remove rinds strain liquid through a sieve and store in a glass jar use diluted 1 1 water to citrus vinegar in a spray bottle remember the dishwasher detergent i made i told you then that the vinegar works as a rinse aid and that citric acid is what keeps deposits and buildups off your dishes i know sometimes i miss the lemon y smell of store bought dishwasher detergent now i ve got a solution use this simple 2 ingredient cleaner as the rinse aid perfect check out my other do it yourself posts this entry was posted in do it yourself favorites frugal living and tagged baking soda citrus cleaner do it yourself eco friendly frugal lemon orange vinegar on april 3 2013 by herbivore triathlete fitness tip tuesday 2 replies source tip when returning to running the number of workouts you complete each week is more important than how far or how long you run this entry was posted in exercise fitness health running and tagged exercise fitness health run runner running tip on april 2 2013 by herbivore triathlete are you ready to tri series triathlon 101 3 replies hi friends this week s post for my are you ready to tri series is triathlon 101 one of my favorite aspects of triathlons is the atmosphere and the people i ve found that triathletes are some of the kindest and most approachable people i ve ever met if you are new to the triathlon scene seasoned triathletes always seem more than happy to answer any questions you may have or offer advice to help you have a great triathlon experience i think that part of the reason for this friendly atmosphere is that triathletes are not experts we all have our strong event and our weak event my strongest favorite aspect of triathlon is the biking portion and my weakest least favorite portion is the swimming leg but most of all i just think triathletes are genuinely awesome people there are several different triathlon distances the most common distances include sprint olympic half ironman and full ironman there are super sprints and ultraman triathlons as well the distances for a sprint triathlon are typically as follows 750 metres 0 47 mi swim 20 kilometres 12 mi bike 5 kilometres 3 1 mi run an olympic triathlon also known as intermediate or standard distance consists of 1 5 kilometres 0 93 mi swim 40 kilometres 25 mi bike 10 kilometres 6 2 mi run a half ironman is 1 2 miles 1 9 km swim 56 miles 90 km ride 13 1 miles 21 1 km run a full ironman is the longest of traditional triathlon races and is the following distances 2 4 miles 3 9 km swim 112 miles 180 km ride and a full marathon 26 2 miles 42 2 km run triathlons are not necessarily restricted to these prescribed distances distances can be any combination of distance set by race organizers to meet various distance constraints or to attract a certain type of athlete in order to participate in a triathlon an athlete is required to register and sign up for the actual race usually this is done in advance but sometimes athletes can register the day of the race on race morning you will have to check in and pick up your swag bag and your race number colored swim cap and a timing chip volunteers will write your race number age and distance on your arms and legs the timing chip typically goes around your ankle there will also be a bib number that you can either attach to a race belt or pin on your clothes as well as a number for your bike after registration is complete you should set up your transition area athletes will generally be provided with a bike rack to hold their bicycle and a small section of ground space for shoes clothing etc in a point to point triathlon there are two transition areas one for the swim bike change then one for the bike run change at a different location once you ve got your transition area set up it is time to head to the pre race meeting where athletes will be briefed on details of the course and rules the swimming leg is the first part of your triathlon experience there are three types of swimming starts the first type of start is the mass start this is when all triathletes run into the water at the same time in my experience this type of start has the most potential to cause swimmers to panic wave starts are more common in shorter races where a large number of amateur athletes are competitors in wave start events smaller groups of athletes begin the race every few minutes the final type of start is time trial starts where athletes enter the water one at a time a few seconds apart the swim course is usually marked off by buoys there are kayaks and life guards out on the water for safety purposes if you begin to panic or need to rest you may stop if you need to wit...