Paleo Pumpkin Kale and Turkey Frittata

Here’s a confession… I have the hardest time spelling the word FRITTATA! Why isn’t it in my spell check? But I think I’ve finally mastered it. Yes, almost 32 years later.

paleo pumpkin Turkey Kale Frittata 6 (4 of 1)

Wanna know something else that is quite shocking? Well, i mentioned this in last week’s post but….

We aren’t huge fans of turkey. I know! Shocking! Although, we do love turkey or chicken sausage or using turkey in a stew, recipes, etc. etc. So maybe it’s not really turkey, but the way it’s prepared. Which is why I always get sent home with either smoked or dark meat Turkey leftover from Thanksgiving. It’s more flavorful and a great ingredient added to a recipe.

Like this one. Yup. It’s darn good!

Turkey Kale Fritatta 4 (4 of 1)

And I’m thankful. I’m thankful to have a family who always shares and makes way too much food at each holiday event.

Turkey Kale Fritatta 5 (4 of 1)

Because this allows the Kiwi and I create many delicious leftover concoctions. Hey, that’s what happens when you dream big and are always on a budget. You mooch off your family and make the best of each ingredient out there.. Come on, you know you do it too! ;-)

Pumpkin Kale and Turkey Frittata {Paleo}
  • 4 eggs
  • ½ to 1 cup roasted turkey or chicken
  • ¼ cup chopped celery
  • ¼ cup chopped onion
  • 1 tsp minced garlic
  • 1 tsp chili pepper flakes
  • 1 tbsp dried basil (optional)
  • sea salt
  • 1 bunch chopped kale (about ½ cup frozen)
  • ¼ cup pumpkin puree
  • ¼ cup almond or coconut milk
  • 1 tbsp potato starch (or flour of choice)
  1. First sauté your veggies in a skillet until tender. Add in your turkey (cooked) and spread evenly in cast iron skillet. In another bowl, whisk your eggs and add in your milk, pumpkin, starch, and spices. Pour over the skillet mixture and top with addition basil or chili pepper. Bake in cast iron skillet at 350F for about 15-20 minutes.
  2. Serves 4-6

Turkey Kale Fritatta 9 (4 of 1)

So go ahead, make this dish, learn to spell FRITTATA right, and enjoy leftovers like they should be …. FULL of LOVE and FLAVOR!

Turkey Kale Fritatta 7 (4 of 1)

Are you sick of turkey yet?

What’s your favorite way to make a frittata?


Sherpa Wife Cotter


If you are wanting a fresh new look for your site or any branding help, definitely check out Jenny’s Cyber Monday deal below! I love her!


5 Food and Fitness Tips and Tricks

When it comes to food and fitness, I’m all about making things more simple, do-able, and effective. Aren’t we all? And these days, simple and effective are my life motto.  I just want to get THINGS done and make them count. I don’t need a 10 step process, I need 2 or 3 max. I don’t want to buy things that are not functional (okay maybe I do buy the prettier looking shoes sometimes), I want my purchases to work FOR ME. I know, I sound like I’m complaining, but I promise I’m not. Nope, can’t complain when all your little tips and tricks are paying off.

Here me out now.

5 food and fitness tips and tricks

Fitness Tips/Tricks

1. Buy the right shoes and gear. And buy ONLINE for discounts! What do I mean by that? Usually you can find end of summer deals online sooner than in store. Sometimes they will have free shipping as well! As far as having the right gear goes, invest in the gear that WORKS with your body.

under armour heat gear sonic

I ordered these Under Armour Heat Sonic tights because they block odor (uh, I teach classes for a job, I need it!) and because they are wearable in the heat. So perfect for my outdoor classes. I also saw that they are compression tights—> BONUS!

2. You don’t have to kill yourself with a ton of tucks or Crunches to work core. In fact, sometimes one simple movement will get the shebang! I do this exercise at the end of class as a CORE FINISHER. You can use paper plates or towels as well. The focus is on the pull in, keeping the abs engaged. Trying do 1 minute on, 10 seconds off for 4 –5 rounds.

Food/Nutrition Related

3. Where Orange to increase your melatonin. Confused? What I mean buy that is is protect yourself from blue light (from laptops, iphones, etc) at night. It can disrupt circadian rhythm and suppress melatonin production. I actually took Wellness Mamas advice and bought a pair myself since I’m on the computer a little more these days (nights).

orange glasses for night reading

Although the Kiwi seems to be wearing them more now than me. But if it helps him sleep better, I’ll share! (p.s. he placed 5th last weekend at Ironman Steelhead 70.3 –> Proud wife moment!).

james in glasses

4. If you are like me and don’t want to spend money on FROYO or think it’s too sweet. Yes, I’m not that big of fan of FROYO shops. Gelato is a whole other story though.

photo 1photo 2

When I want to make my own frozen yogurt, I freeze my fruit in milk or in another protein smoothie mix. Then once frozen, I blend with banana and a little greek yogurt or kefir! It’s AMAZING! I used apricots in the one above. You can do the same with coffee for a coffee flavored froyo, minus the fruit of course.

5. Last but not least, my favorite FISH tip! I find a lot of people are afraid to cook fish, let along poach. Here’s one of my favorite ways to make the PERFECT salmon!

Do you have any Marvelous Food or Fitness Tips/Tricks?





Huge congrats to my designer friend jenny for starting another inspirational blog!

Gluten Free Training Food and Nutrition for Triathletes

Ahh yes, we’ve come to the end of the week. Feels good. And even though this has been a rest week for us, I’m still looking forward to a some what restful weekend. Then we’ll both feel fully recovered. Speaking of recovery (yes that is my sly segue), this past week was full of good recovery foods, but I never showed you the previous week’s “training food/fuel” that I’ve been making for the Kiwi Cotter (and myself).

sherpa time

Yes, I’ve talked about how to fuel a professional triathlete before and I’ve even talked about our off season budget. But what about now? The big training cycles, the speed work, the race season….

training food pins

Let’s take a look, shall we? For your PINNABLE PLEASURE.

This is one of my favorite recipes to make ahead. I first cook the GF Steel Cut Oats (Bob Redmill) in the rice cooker.Then just add the egg, berries, and milk later. Perfect for post swim session or post long run. Combination of carbs, natural sugars, and protein.

Recovery porridge 3

The potato is definitely a strange but good combo. I usually make this for the kiwi after a long ride. Potatoes are easy to digest and a simple carbohydrate that restores glycogen ASAP. The maple syrup is the another source of sugar/carbs.  I use kefir/dairy it gets in probiotics and it’s a good source of protein.  Cycling is so different than running. There is more blood flow to the stomach, so solid food and certain dairy in a post ride snack can still be tolerated (at least for James).

Maple Nut Baked Potato


 Nuttzo topping because let’s face it, it’s great on everything.


The baked plantain Strips with Coconut Butter and sea salt are good snacks to have around. When the Kiwi has time to rest between workouts, I make him these. The coconut butter gets in the good fats he (we) need. I usually focus on fats between training sessions (versus right before or after) so that, again, it doesn’t cause any stomach distress. The plantains and sea salt are to restore his potassium/sodium levels since he sweats a lots –> think natural electrolytes.

baked plantain strips with coconut

Diners are where I try to load up on more vegetables. It’s hard to get in tons of veggies when you train most the day (never want an emergency pit stop while running, ya know? LOL!).  I also focus on ant-inflammatory spices (turmeric) and good sources of iron, both plant and animal. Hence the lamb and spinach.

Grilled Lamb with Turmeric and steamed spinach

And lastly, the reboot smoothie. We use rebootizer each week for recovery but ever so often I like to make a mega smoothie with it. Rebootizer is full of great herbs and other nutrients that help fight oxidative stress. What’s oxidative stress? Well, here’s a great explanation from Dr. Weil.

Oxidative stress is the total burden placed on organisms by the constant production of free radicals in the normal course of metabolism plus whatever other pressures the environment brings to bear (natural and artificial radiation, toxins in air, food and water; and miscellaneous sources of oxidizing activity, such as tobacco smoke).

Now back to this REBOOT smoothie—> I also added kefir for probiotics, the cinnamon is for antioxidants, brown rice protein (Growing Naturals)  for well… PROTEIN and amino acids, sea salt and figs for potassium and sodium.

reboot smoothie

Okay, did I bore you yet? Haha, hope not! I love doing this. It’s a passion, for sure! I hope to continue to collect more recipes and making a gluten free ebook or cookbook for endurance athletes. That being said, you might be seeing more of these posts. Any feedback is welcome and always appreciated!

Favorite training fuel?




Did you hear? The new Lovegrown foods product Power O’s is out!! Beans for Breakfast. More to come on that soon. Winking smile

imagelovegrown Power O's

7 Foods (and Recipes) to Bring you Luck in the New Year

Okay, we made it. 2014! Dang that sounds weird. Did you party like it’s 1999? Anyone else remember where you were then? I do, and it’s hard to believe it was 15 years ago. Sigh…

Anyway, today is the first day of 2014! I’m OPEN and READY for it. Hope it’s full of love and luck! Speaking of luck, did you know that there are foods other than black eyed peas that bring good luck in the New Year? I had no clue, till now.

Here are 7 Foods (and easy recipes) to bring you luck on New Years.

lucky foods

I’m thinking one per day for the next week would work, yes?

1. Cooked Greens – Colllards, Cabbage, kale, chard, etc. Apparently these cooked greens look like folded money. Which is always good—> and lucky! So eat up. We loved slightly steaming Collard greens and filling them with eggs, salsa, and sautéed veggies.


2. Lentils and Black eyed Peas – These little guys are symbolic of money, yet again. Their seed like appearance resembles coins that swell when cooked. So eat up for more financial rewards, right? How about a batch of BBQ Lentil Stew tonight?

bbq lentil

3. Pork- all I can think of is bacon. And yes, I am thinking that is LUCKY! MMM… bacon. But here’s what I learned. Pigs symbolize progress because they push forward, rooting itself in the ground before moving. These Banana Bacon Cups will do, right?

Cover Photo Bacon Banana Cupe

4. Fish – Of course fish is lucky!! It so good for you! Actually, in many European countries, fish is like our turkey –> A Holiday staple. I like that idea. How about Honey Lime COD for the win!

 honey lime cod

5. Cake-  You know I’m all about celebrating with Cake, so that’s lucky, for sure!

pumpkin choc. cake

But since I just posted that recipe, I’ll share another gluten free cake you need to make THIS YEAR! These would be my Raw FUEL Patty Cakes. And I’ll be posting the recipe Friday so stay tuned. I promise they will bring you luck in training. Winking smile


6. Grapes- You mean wine, right? Hello, my name is Wino Cotter. But in all seriousness, New Year’s revelers in Spain eat twelve grapes at midnight—one grape for each stroke of the clock. I wonder if 12 oz of wine would work? LOL! Just kidding. You can put 12 grapes in this Creamy Grape and Green Bean Salad instead.

grape and green bean ceasar

7. Fermented Food- okay, this one isn’t really on the list I found, but I think it should be. Fermented foods take time to grow, but once they do they bring good health and flourish. I think that’s lucky! Here’s my Kombucha tutorial. Start brewing.


For more info on these traditions, go here.

So, what will you start with?

Cheers and Happy New Year!


Food for Thought Friday & #GF Cocoa Pumpkin Cake

This past week we’ve celebrated my parents 48th wedding anniversary.


My Dad’s 69th birthday.  Yes, he looks 40. Unreal!


Christmas Eve and Christmas Day. Aka (spoil the nieces and nephews)


christmas eve

Southern Style- Tamales and Moonshine anyone?


And next week we continue the celebration with New Years Eve, New Years Day, and the Kiwi and I have a 6 year wedding anniversary.

sherpa kiss

That’s a whole lot of celebration. It’s a good thing I took a RESET week because it really helped with ENJOYING and SAVORING the Holidays.

JOY—> it’s between the EN and ING. It means a feeling of great pleasure and happiness.

You see, there are 2 things (ok 3) that have really shaped my JOY of Food, Holidays, Family, Fitness, and LIFE in general.

  • Getting married to a KIWI and becoming a SHERPA Wife. To me, this is my main job. I take great delight and JOY into being there for my husband.
  • Getting sick. Yes, I said it. I mentioned my Journey to GLUTEN FREE HERE and dealing with a whole lotta mess. But you know what? It humbled me. And when I couldn’t eat certain things, workout, or work much; I found JOY in the small things. I found JOY in slowing down and healing.
  • Faith. Yes, I am woman of Faith. My Faith has helped me pursue my (our) dreams. My faith has helped me overcome certain FEAR. My FAITH has strengthened me and allowed me TRUST in GOD’s plans. My FAITH has helped me see the purpose in daily routine.

Okay, I know what you are thinking. Where is she going with this? What’s this CORNY COTTER food for thought, really?


rough road

Can we really find JOY in the “undone-ness’ of life and our journey? Yes, by celebrating the SMALL stuff.

No fad diet, no popular fitness craze, no self help book can get you to see that. Am I right? Only allowing yourself to embrace the “mess” of life. Past, present, and future.


So here’s the cake, the cake to help you celebrate. My whole family already sampled and savored with a cup of coffee and/or tea.

pumpkin choc. cake

It’s not really healthy, but it’s not really unhealthy. Which means you probably won’t undo or mess up your balanced eating any more/less.

pumpkin cake 3



  • 1/2 can pumpkin puree
  • 1/4 -1/3 cup vanilla protein powder (i used Designer Whey)
  • 1 tsp baking soda
  • dash of salt
  • 1 1/3 cup GF cake mix (like Pamela’s Mix) –> if you don’t have cake mix, use Sorghum or Rice Flour and then add in 1/3 to 1/2 cup baking stevia, brown sugar, or sweetener of choice
  • 2 eggs
  • 2 tbsp butter or coconut butter
  • 2 tsp vanilla
  • 3 tbsp Unsweetened Cocoa powder
  • 1/2 cup Chocolate Chips (i used ENJOY LIFE gluten/soy/dairy free Chocolate Chips)–> SO GOOD!
  • 1 tbsp cinnamon or nutmeg

Directions—> Combine your wet ingredients first, mix then add in your dry (minus the chocolate chips). Beat for 2 minutes or until batter is smooth. Fold in your chocolate Chips. Pour in greased 9x5x3 pan or brownie pan will work too. Cook at 375F for about 38-40 minutes. Check a little earlier just in case your oven bakes faster.



Ok go ahead, enjoy a SLICE (of life).  

No questions today, I think I gave you enough to think about. Haha!


Corny Cotter

Carrot Ginger PB Bread & a Fitness Friday Exercise

Well it happened. I got sick as a dog on Wednesday night and in bed all day yesterday with the flu. Oh man oh man was that brutal! I don’t remember  the last time I had the flu.

Today is a little better but I definitely need to keep it easy.

So I won’t be doing the these Crazy Cotter GI Jane moves anytime soon. But you can, and then report back. Ok?

I’m also hoping my appetite comes back soon. So much goodness around the interwebs.

Speaking of goodness. I promised to post my strange but good Carrot Ginger Peanut Butter Bread I mentioned in my GF Thanksgiving Round Up. Don’t know it till you try it!


Mmmm Ginger, I think I need that for my flu symptoms… ASAP.

carrot pb bread


·  1 and 1/2 cups GF Flour (or regular flour)

· 2 tbsp. crunchy PB (Nuttzo works great!)

· 1/2 c peanut butter flour  (could also use almond meal or coconut flour)

· 1 1/2 teaspoons baking powder

· 1/2 teaspoon cinnamon

· 1-2 tsp ground ginger (can also use fresh)

· 1 1/2 cups shredded carrots

· Dash of salt

· Sweetener of choice- I used liquid vanilla stevia. You can also use 1/4 cup honey or agave nectar.

· 1 banana, mashed 

· 2 eggs  

· milk (I used a little less than 1/4 -1/2 cup almond milk depending on thickness of batter)

Directions: Mix flour, baking powder, and spices/salt. In separate bowl, mix carrots, banana, stirred egg and sweetener. Combine with dry ingredients and then add in your milk. Mix batter thoroughly. Pour batter into loaf pan and bake @ 350 for 45-50 minutes. Might be longer depending on your oven. So be sure to check at 45 minutes. I’m also thinking they would make great muffins too! If you want to add more fiber to the bread, try mixing in pysllium husk fiber! maybe 2 tbsp. [/print_this]


I’ve made it without the crunchy pb. If you don’t have pb flour, try this one! It’s still my recipe just tweaked.

Also, you gotta try this dish, another strange but good Cotter concoction. GF Pasta Carbonara with hard Boiled egg and Chili Sauce on top. It’s a Kiwi Cotter favorite!


Oh, I almost forgot. I am guest posting a recipe over on Cori’s blog and she is hosting a Healthy Bites giveaway. Now that’s a good Friday, am I right?

cherry crisp

Short and sweet today, the meds are fading. Winking smile


Sick in bed Sherpa


If you are ever sick, read this post. It makes total sense! I am actually glad I got the FORCED rest!

Super Monday and Super Oats Giveaway

Mondays are SUPER, aren’t they? Ha, most people with argue with me on this, but for us, Monday is GOOD!


  • A recovery day for the Kiwi. Which means I can send him to go run errands…… ahem Costco.

bike and larabar

  • I usually work in the kitchen on weekends so it’s nice to have a wee break come Monday.
  • Mondays mean the trails are mine! Did I mention I am actually running in a crazy relay come March? Ya, this girl convinced me. Crazy Cotter here! It will be SUPER. (p.s. 2 spots left if you want to join!)
  • Mondays mean it’s a new week! And new shipments!

Don’t worry, we’re sharing our Corepower with the Hard Yards Run Club.


And this week is gonna be good, I mean SUPER! It’s race week for the Kiwi and I’ve got lots of SUPER food to share.

Grain Free Blueberry Banana Sticky Bread. Recipe up this week!

blueberry banana bread

Sweet and Spicy Chickpea Salad- This might have to be part of my strange but good Friday. You’ll find out why Friday!

spicy chickpea salad with cranberry

Plus a SUPER giveaway. I know, great segue, right?

Super Oats

New Love Grown Foods SUPER oats! Oh my, we LOVE!

Super Oats are gluten free, vegan, no sugar, good source of fiber, protein packed, and come in 2 different flavors –> Chia simple pure and Chia Nuts and Seeds.


The Hot Oats and Super Oats are available in The Fresh Market, Kroger, City Market, King Soopers, QFC, Fred Meyer, Dillons, Natural Grocers by Vitamin Cottage, Sprouts, and select regions of Whole Foods.

Okay, now onto the giveaway. See all this goodness, below? It’s up for grabs! Super cool of them, right?!


Oat Clusters, Hot Oats, and the new SUPER OATS! Open to US residents.

a Rafflecopter giveaway


Alright, enjoy your SUPER Monday!


Corny Cotter


If you want to read some SUPER articles check out these two here and here.

#slowdownchallenge2013 going strong!

Monday Moments

Ever so often my dear friend (blend) Katie writes a post of beautiful life moments captured at each hour of the day. I absolutely adore these posts. You see, we tend to say a lot with our words, but how often do let pictures say a lot about the details of our lives? For us, each day is different (schedule wise) but always includes eating, training, working, enjoying, and —> LIVING.


Today is a Marvelous Moment Post, by the hour.  Thank Katie U. and Katie G for the inspiration.







paleo waffle




11am –Sherpa wife Duties

track 2




1pm- Healthy Bites shop and kitchen time

photo 1

PB and jelly Bites 1

4pm –break and late tea







sweet potato




photo 2

What marvelous moment are you capturing this hour?




Slowdown inspiration for the week. Read here.

 the journey is not external. It’s internal. No matter how far you travel, you’re still left with yourself. At 2am, you’re still alone with you. For me, finding God is really about loving the people right in front of me.”

Fall Focus: Food & Fitness Edition

Summer time is always a rush for us. Maybe it’s because we’re in the middle of the kiwi’s race season and traveling to and fro (is that still a word?). That probably explains why I needed the slow down challenge so much.


But now that Fall is here, his season is wrapping up and we’re a bit more focused on replenishing our physical and mental strength. I like to use the word FOCUS versus challenge. WHY? Focus in more my thing. It means I want to embrace something with FULLNESS. Not compete with it.

Fall FOOD FOCUS? –> EXTRA nutrients. I already try and get the MAIN nutrients I need with food and natural supplement, but I am always exploring ways to get in those EXTRA nutrients. Focus NUTRIENTS – Spirulina, chia, acacia fiber, and Free radical fighter from REBOOTIZER. I am loving these extra NUTRIENTS. A sense of well being and overall energy. Yes, a good FOOD FOCUS indeed!


ENERGYbits”> ENERGYbits”> ENERGYbits”> —-> ENERGYbits® are a new, clean, green, organic protein that is 100% organically grown. This spirulina algae is actually a super food grown in water that we dry and press into small tablet sized “bits” that you swallow (or chew). They have the highest concentration of antioxidants and protein in the world (64%), forty nutrients and Omega 3. This powerful blend of green protein and alkaline nutrients provides a steady stream of energy without sugar, caffeine, gluten or chemicals. Great for athletes, runners and active consumers. “

ReNew Life has a new Fiber Smart Line. I tried out the ultimate chia and Natural triple fiber. The chia is great to make into a pudding (just 1-2 tbsp. chia with coconut or almond milk and let it soak.) Extra omegas, yes please!


The natural triple fiber is made from oat bran, flaxseed, and acacia fiber. I have been mixing in a few scoops to my husbands oatmeal and in my muffin batter. Great addition to baking for sure! For your free coupon, go here!

socca muffins

Other FOOD FOCUS- nutrient dense snack/meal combos.

Kale salad with berries, onion, grapeseed oil, jasmine rice, and sunflower seeds.

kale salad with blueberries

Gluten Free toast with fresh figs, maple syrup, and creamy PB Free Nuttzo.


Oh and I might have a HEALTHY BITES FALL Flavor FOCUS but it’s still undecided. Pumpkin Dark Chocolate or Pumpkin Coconut PB for October flavor?? Laura, does this count as Strange but good? Actually, it’s probably not strange to most of us. haha.

fall healthy bites



Fall Fitness FOCUS—> FORM, STRENGTH, and CORE!


I’ve been working on a burpee challenge in my strength and condition class. The last 5 minutes of each class, we do burpees. No set pace. No high reps. Just focusing on using all our strength and getting the form right. It’s amazing what that kind of FOCUS can really do for the core. Try it!

burpee love

*note- that should be 1 minute boat pose, not 1 boat pose. and for pendulum swings, look here!

And of course I am still FOCUSING On the slow down challenge. Thanks to a good friend, I now have a hard copy of the author’s book. AMAZING!


What’s your Fall Focus? Do you have one?

You need one.

Winking smile



Make it Monday

“Mon” in French means MY. So when I think of Monday, I like to think of it as MY DAY. I mentioned this in a post a few years back, but I thought I should revisit it.

MONDAY or MY DAY means we have a choice to MAKE IT what you want. To me, it means MY FOCUS is to REFOCUS and CHOOSE wisely.

Make it Monday, make it MY day to……. _____________ (fill in the blank)

Make it Marvelous.


Make it Simple yet Savory and Satisfying- poached egg on oat meal with honey and a little coconut. You must try!


Make it Good for the Mind and Body


Make it Moment to Moment FULL (LOOK UP and NOTICE more)


sun shot

Make it Purposeful and focus on DREAMING BIG


PB and jelly Bites 4


Make it Grateful and Thankful –I am Grateful for so much, it’s hard to put it all here. But recognizing it is key.

In the last day of my SLOW DOWN CHALLENGE (there are 5 days), Jeff (the writer) talks about taking action in our GRATITUDE. Not just thinking it, but saying it. Saying “THANK YOU” in every situation. Here’s a snippet.

When we forget to be grateful for the less-than-extraordinary times, we forget to be grateful, period.

Beauty and goodness are all around us; we just need eyes to see them. And the way we acquire such vision is saying thanks for the things that we don’t even understand to be gifts.

What we do in the worst of times determines who we are all the time And in every evil and inconvenient time, there is still some good to be found.

For the whole post of GRATITUDE, go here—>The Discipline of Gratitude [Slow Down Challenge: Day 5]


Photo Credit: psd via Compfight cc

So today I am SAYING THANK YOU. Did you hear me say it? Corny Cotter is cheesing it up. THANK YOU for supporting our Dreams, believing, and well.. befriending us Crazy Cotters.


I also want to thank Jody for starting Gratitude Mondays. It’s always refreshing to read her positive posts on a Monday!

Well.. that’s MY “MON” DAY.

Your turn. How will you MAKE your Monday?

Make it ……..


Corny Cotter