Motivation Monday Featuring Kirsten Moore-Towers and Michael Marinaro

Motivation Monday Featuring Kirsten Moore-Towers and Michael Marinaro

Lutzofgreens is excited to launch a new project, Motivation Monday. We will have a feature athlete every Monday and they will share with us their favourite at-home workout routine and exercises as well as their favourite plant-based snack. This week we are excited to welcome 2-Time Canadian Champions & 2018 Olympians Kirsten Moore-Towers and Michael Marinaro!

Kirsten’s Favorite Recipe: Homemade Falafels

Note: This recipe makes between 12-15 delicious Falafels!

  • Cooking time 350 degrees for 30 minutes
  • 3 cans of chickpeas rinsed and drained
  • 2 cups of chopped kale
  • 1 cup chopped parsley
  • 6 cloves of garlic
  • 6 tablespoons vegetable broth
  • 1/4 cup tahini
  • 1/4-1/2 cup of oat flour or chickpea flour if you would like gluten free
  • 1/2 cup of chopped onion (I don’t like the texture of onion, so I use 1 tablespoon of onion powder)
  • 3/4 teaspoon black pepper
  • 1 1/2 tablespoon of cumin
  • Salt to taste

Sauce Ingredients:

  • 1 cup of raw cashews soaked for four hours and drained
  • 2 cloves of garlic
  • The juice of one whole lemon
  • 1/4 cup of fresh dill (chopped)
  • 3/4 cup unsweetened plant milk of your choice
  • 1/2 teaspoon onion powder (not pictured)


  1. Preheat oven to 350 degrees
  2. Put kale and parsley in the food processor and blend.
  3. Once processed, add everything to food processor except flour. Blend until well combined.
  4. Move contents of food processor into a large mixing bowl. Gradually add flour until consistency allows you to form falafel patties. You may not need all the flour. Use your best judgement.
  5. Now is usually when I do a taste test to see if it needs any more salt, spices etc.
  6. Once flour is fully combined to desired consistency, make small patties. I use an ice cream scoop 🙂
  7. Bake for 30 minutes

Sauce Steps:

  1. Put all ingredients except for dill into the blender (unless you want green sauce). Blend until smooth
  2. Add dill to the blender, pulse to combine
  3. You could consume sauce right away, but I prefer it when it’s cold.
  4. Next: build!! You can obviously use whatever you like. I use whole wheat pita shells, pickles, lettuce, and Frank’s hot sauce


Kirsten’s Training Tip!

My workout tip for the week is using this equipment for warmups and cool downs to help prevent injuries. I use the oranges connected balls to get into smaller areas that are hard to reach with the foam roller. My favourite spot is to kneel on the ground and rest them on my calf while I’m sitting back onto my heels. It released my calves and relives tension in my knees and ankles. The various bands can be used for warmups and or stretching. The small green band, if placed just above your knees, can be used in a variety of ways to work your hips and adducteurs in a non-invasive way. The larger bands (purple and red), I like to use for mobility and stretching. Most often I will lay on my back and use the band as an assist to stretch my hamstrings.


Michael’s Favorite Recipe: Overnight Oats with Beetroot


  • 3/4 Cup Dry, Rolled Oats
  • 2/3 Cup Almond Milk
  • 1 Tbsp Maple Syrup
  • 2 Tsp Beetroot Powder
  • 2 Tsp Hemp Hearts
  • 2 Tsp Ground Flax Seed
  • 1/4 Cup Blueberries


  1. Place all of your ingredients into a jar.
  2. Mix well, close the lid, and place in refrigerator for 8 hours.
  3. Consume and crush training with all the benefits of beetroot!


Michael’s Training Tip!

Michael shares his tips in this video!

2020-04-20T17:25:00+00:00 April 20th, 2020|Motivation Monday, Nutrition & Recipes|0 Comments