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Season 4 : Episode 3 – Semi-Solo

Register for the Season 4 Challenges here!

Gomernation, some sad news.  Anthony’s grandmother passed away last week and he’s been in WI for the past couple days, unable to record.

But the guys decided that with Challenge 1 of Season 4 fast approaching, it was worth it for Steven to take one (hopefully final) crack at a solo podcast.   But don’t fret, there will be plenty of special guests and fun surprises.

Jess and Jack

Hope you enjoy!  Happy Running!

Oh, and this week’s Monday Survey:  What’s your go-to HEALTHY meal?

Register for the Season 4 Challenges here!


  1. Emi
    Emi October 28, 2011

    You guys not only have vegans listening, you also have fruitarians!
    Fruit is the best food, most nutritious and delicious. If you eat only fruit, you can literally have as much as you wants. Sweet fruit is the best though.
    Check out that website

  2. CLK
    CLK October 28, 2011

    My husband and I have been vegetarian since Feb and we are so happy to have made this change. Weight loss has been just one advantage. He has even been “mostly” on a raw diet. We do eat seafood but eating out has changed drastically for us. You just learn where you can and can’t go and the choices do diminish depending on what ‘exceptions” you might allow for yourself. I agree with the above comment about fruit. It can go a long way to satisfy.

  3. CLK
    CLK October 28, 2011

    Oh, and that was an awesome podcast.

  4. Chris Boothe (SybotCB)
    Chris Boothe (SybotCB) October 28, 2011

    Can you post your 5k speed training plan? I think I wanna try a speed 5k after my marathon dec 3rd to go with your goal. I’ll use your plan and see how I do.

  5. Laura
    Laura November 7, 2011

    Well, I am behind a bit in my listening, so my comment is late, but I had to try to help. I was driving when I heard the monday survey and I was so frustrated that I couldn’t post right away. My go-to healthy meatless meals are pasta and pizza, two kid favorites. For the pasta you could use interesting shapes; when my daughter was younger she loved wagon wheels and now we all like mini rigatoni. The sauce could be marinara with a salad on the side for the veggies. Being creative with a salad is like being creative with a soup. Throw anything in there. For the pizza, you don’t want to miss the dairy so try bbq sauce topped with ham and pineapple for a “hawaii” flavor. Hey, I know you don’t dig Rachael Ray, but her cookbooks are worth a perusal. That woman is chock full of ideas.

  6. Laura
    Laura November 7, 2011

    D’oh! I added ham to the pizza, Nice meatless meal. Sorry. Another awesome pizza combo is marinara sauce topped with sliced, breaded eggplant. If you slice the eggplant thin and bread it in flour, then eggs, the breadcrumbs seasoned with oregano and basil, the spray with olive oil and bake, you can get a crunchy, crisy eggplant cutlet that has a fraction of the fried eggplant.

  7. Laura
    Laura November 7, 2011

    fraction of the fat, I meant to say. rushing but trying to help!

  8. Miiranda (Gomer #358)
    Miiranda (Gomer #358) November 23, 2011

    Hi Gomers. Long-tim listener, but I’m running behind on this season and am just catching up. Wanted to give a couple of additional suggestions for kid-friendly dairy- and soy-free meals. We have been a mostly vegetarian family with four kids for many years. Here are a couple of long-time faves:


    Vegetarian Baked Beans: Prep time 15 minutes, cook time 3-8 hours

    2 cups white pea beans, soaked overnight and simmered in the morning for 30 minutes
    1 large or two medium onions, chopped
    1 tsp of dijon mustard
    1/4 cup of molasses and 2 packed Tbsp. brown sugar (or a bit more of one, or the other)
    2 Tbsp. vinegar (balsamic is awesome, but any will do)
    1 tsp. salt
    1/4 cup ketchup
    Options: 1/4 tsp. liquid smoke, a squirt of BBQ sauce, a couple of tsp. curry powder, a tart apple, chopped and diced

    Dump the cooked pea beans and everything else into a bean pot, dutch oven or slow cooker. Add enough water to just cover. Place lid on and slow cook for a few hours. 250ºF all day, 300ºF all afternoon, depends. Check on it an hour or two before dinner, add a bit more water if it looks dry, poke a potato masher in and mash up a few of the beans, stir and cook for the last hour. Serve with bread.


    East Indian Burritos (sort of like samosas, but quick and easy) Prep time 40 minutes


    4 large potatoes, or sweet potatoes, or a combination
    2 cup chopped onion
    4 cloves garlic, crushed
    2 Tbsp. oil
    2 Tbsp. lemon juice
    1 tsp. salt
    1 tsp. each ground coriander, cumin, turmeric, mustard seeds, ground ginger and sesame seeds, OR 1-2 Tbsp. of garam masala or curry powder
    2 cups frozen vegetables (we love peas, but carrots, spinach, corn, cauliflower, almost anything works)
    1 package large flour tortillas

    Peel, cook, drain and mash the potatoes. Meanwhile, in a separate pan, sauté the onions and garlic in the oil. Once translucent, add the salt, lemon juice, spices and frozen veggies. Deglaze the pan, cook gently until the veggies are just cooked and turn off the heat. Dump this into the mashed potatoes and mix in.

    Fill large flour tortillas with half a cup or so of the veggies and serve. Appropriate dipping sauces can include off-the-rack sweet and sour, Thai sweet chili sauce, or a quick home-made mixture of cider vinegar, crushed garlic, sugar and soy sauce to taste.

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