Food for Fitness Friday: Vegan Recipe & a Fast and Furious Workout

Welcome to Food for Fitness Friday! I always like me a little alliteration, how about you? I managed to fit six “F” words in a single title! What it means is that I have a super Quinoa, Seitan, and Mango salad for you, plus a functional, balance-improving workout. One fuels the other!

We had the coolest thing happen to us at dinner last night. We’d just finished with cross country practice and were eating dinner at Chipotle (mmm, Sofritas!). I say happen to us, but really to Alan. As we sat, a young man come up to us and asked, “Alan Woodruff?” When Alan said yes, the man said that he wanted to thank him. You may or may not know, but Alan, in addition to coaching high school cross country and track, is the coach for our running club, the Desert Cities Track Club. This young man came to him several years ago because he needed to improve his speed and running ability in order to pass tests required to join the Coast Guard. He told Alan that he never could have done it without him, and now he is headed off to Officer’s Candidate School and his future is very bright. His enthusiasm was so touching!

Seitan, Quinoa, and Mango Salad with Mango Coconut Vinaigrette

I loved the Mango Coconut Vinaigrette! I just happened to have half a can of coconut milk leftover (for a curry dish I’ll be bringing you soon!), and it sounded tropical and delicious. If you have some shredded coconut you could sprinkle that on top too.

Food for Fitness

Quinoa, Seitan, and Mango Salad with Mango Coconut Vinaigrette
Prep time
Cook time
Total time
Full of protein and healthy carbohydrates, this salad will fuel you through your toughest workout.
Recipe type: Main
Cuisine: American
Serves: 2
  • ½ cup fresh or frozen mango
  • Juice of one lime
  • ¼ cup coconut milk (full fat, from a can)
  • ¼ cup olive oil
  • 2 tablespoons white wine vinegar
  • 1 teaspoon sea salt
  • 1 teaspoon dried tarragon
  • 3 cups mixed greens (I used wild rocket, my favorite)
  • ¼ cup cucumber, chopped
  • ¼ cup edamame
  • ¼ cup corn
  • ½ cup mango, cubed
  • ¼ cup green onion, chopped
  • ¼ cup sliced toasted almonds
  • 1 cup prepared quinoa
  • 4 ounces seitan, thinly sliced
  • 1 tablespoon coconut oil
  • salt and pepper
  1. For the dressing: Combine the mango, lime juice, coconut milk, olive oil, vinegar, salt and tarragon in a food processor or blender. Blend until creamy. If you mango was frozen, the dressing may be very thick, so blend again before serving.
  2. For the Seitan: Preheat the coconut oil over medium high heat. Sprinkle a little salt and pepper on the seitan and cook until lightly browned on both sides.
  3. For the salad: Divide the quinoa onto two salad plates. Top each with half of the salad greens, cucumber, edamame, corn, mango, and green onion. Place several strips of seitan on each plate. Drizzle the dressing on each salad and top with the almonds.


Food for Fitness

Fast and Furious Workout

We are currently in our off season at work. That means that I had one person in my Superball class this morning, and that the Fast and Furious class is cancelled until the fall. And boy can I feel it! Few classes combined with a week of vacation (lots of running, no strength training) has left me, well, weaker. So I decided to come up with a circuit workout that I can do on my own.

This workout is focused on improving balance, so the more instability you can work into it, the better. If you don’t have a BOSU, you can do your pushups with one hand on a medicine ball (change sides each set), with one leg elevated, or even on a softer surface. I don’t have a video of this workout, but I’ll link up to instructions below.

Circuit Infogram 3

BOSU Pushup

One Leg Squat

Plank w/Alternating Leg Lift

Rear Lunge w/Knee Lift

Plank w/Row

By the way, I’m starting a new project filming short video instructions for exercises (like the ones linked above). That way I can link to my own instead of random trainers that I find via a Google search. All my previous workouts have been just that, workouts, so short clips should be helpful in the future for instruction purposes.

I hope you enjoy both the recipe and the workout.

Do you have someone in your life that made a difference to you? Either from their influence, their support, or their help?

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  1. says

    What a great thing for someone to come and say! I don’t know without some serious thought that I could come up with someone like that whose left an impact like that.

    That workout sounds great! Good plan filming the short clip, even if you just did a small run through of each workout, would be easier to see all at once.
    susan @ recently posted..Five Things Friday: BlogsMy Profile

  2. says

    Debbie – so cool about your hubby!!!!! I don’t even know where the guy is that asked me to try bodybuilding & I trained with him for a couple years. BUT I was already into weights but that really got me more into weights & I learned so much so I thank him for that!!!

    Always love your sharing of your vegan recipes & your workouts too!!!
    Jody – Fit at 55 recently posted..Healthy Eating on the Go -GoStak GIVEAWAY!My Profile


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