Early in the morning, uh huh, before you eat your breakfast, uh huh…gotta run around, round, round

Sorry, old Army PT running song was kind of in my head and I had to get it out and, yay, verily a title for this blog post was born. Before I get into the food part of this, I remember vividly when I was first in the Army, almost 40 years ago, and sometimes miss it terribly.  Back then, the Army food used to get a bad rap but I met some soldiers who were the cooks that would match even some of the best chefs I see in this area.

Exciting things happening here on the old ranch especially when it comes to the way we are eating and possibly to the way I will do my future recipes. Now, as we ease into the Mediterranean inspired food and away from what we were eating on a regular basis (Pittsburgh “chunk-o-rama” type food), I feel a whole lot better.  My son and daughter would say that we were “eating clean”, not quite paleo but good enough, and we should have done this much, much sooner.  Besides having a ton more energy, the side benefit is the 5 pound drop in weight and one inch off the waist since starting this a week and a half ago. Climbing hills on the bike will be much easier without having a 3 year old strapped to my front. That is not to say that my other recipes are bad but they are not quite as clean as the ones we have been having lately. I am going to start today with a quick recipe for my version of cole slaw which uses three types of cabbage and NO, that’s right, NO mayonnaise. It is terrbly simple but oh so good.

My Way (mixed cabbage cole slaw)



5 – Tuscan cabbage leaves, fine shred

1/2 –  Savoy cabbage head (very small), fine shred

1/2 – Red cabbage head (very small), fine shred

1/2 – Sweet onion, sliced very thin

2 – Whole carrots, peeled and sliced very thin, or run them through the “spiralizer”

1/3 cup – White raisins


1/4 cup – Olive oil

1/8 cup -White balsamic vinegar

1 tsp – Thyme leaves

1/2 tsp – Coarse ground black pepper (or to taste)

1/2 tsp – Lemon peel

1/2 tsp – Soy Sauce or liquid aminos (the stuff that tastes like soy sauce but has no salt)

1 tsp – Toasted sesame seeds

Construction Instruction:

In a large bowl, combine the salad ingredients and fold them together so that everything is evenly distributed. In a separate bowl, combine the dressing ingredients and whisk together until smooth. Toss the slaw with the dressing until evenly coated and place in the refrigerator for about 30 minutes.  The time in the fridge will help all the ingredients get to know each other and will help break down the Tuscan cabbage a bit.


The Well Fed Cyclist


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