Shashwat Rao: The Vegan Ultra Runner (We're Talking 100km+)

Meet Shashwat Rao. He's no ordinary man. Unless you think running 170 km at one stretch (for kicks) is ordinary. Welcome to the God-honest-insane world of ultra running. I was introduced to Shashwat Rao when I went to watch local filmmaker Padmalatha Ravi's latest documentary Soul Run at Atta Galatta last month.

Soul Run gave us ordinary folk a look into the world of Ultra Running. The film tried to answer one simple question : what compels people to run distances that don't seem physically possible? Oh, and of course Shashwat is Vegan, another athlete that is a living demonstration of plant-powered awesomeness.

Shashwat was born in Bangalore, and did a bunch of his education in Madras and Indore. He came from a family that put education on the highest pedestal possible. 'Study, study, study' was the mantra in his household. Although, if given a chance Shashwat would have spent all his time playing cricket. He was a super shy kid growing up, so adolescence was not a hot time in his life.

When he was 25 he had a bit of an existential crises. He figured 'half his life was over' and up until then had been doing things ( like getting an engineering degree and an MBA) on auto-pilot. So what did he do in response to his crises?

'I sold my TV, computer, quit my cushy job, hopped on my motorbike and went around the country. I realized, India is a land of tremendous diversity. The cultural influences, dialects, cuisines, and even habits  changed every couple  hundred kilometers. Traversing the 29 states opened up my eyes. That's probably where the endurance element crept into my personality. Riding those long distances gave me a rich appreciation for the outdoors. It's a lesson no one can learn in any class or boardroom meeting.'

So of course I asked him a few more questions in my attempt to  understand how studious boy from Bangalore became an ultra runner. Let's get to it. 

Do you remember the first times you started running? What was the distance and what did you think about it? How did veganism factor in?

S.R: Yes, my first 'official run' was the TCS Bengaluru 10k in 2012. At the finish, my heart was beating so fast, I really thought I was in the middle of a heart attack. I had never run competitive earlier. Did nothing athletic. As a child, I struggled with asthma. If someone had told me back then (or even 5 years before) that people run these distances, I would have deemed them insane. As a young, reckless city-dweller, I quickly realized that my excess partying and general crappy lifestyle had taken a toll on my health - physically and mentally. I thought running was my only way to solve this. I was broke. I was on a pauper's diet. Simple rice and some raw veggies and fruits. So, it wasn't a conscious choice to turn vegan. There was no "Aha!" moment there. Slowly I realized that it was all I needed. I started reading more, questioning more. Two years ago, I went completely vegan and haven't looked back since. 

Let's talk a little more about ultra running. You've run distances that the average human can't even conceive. I learnt a little about Ultra running watching Padmalatha Ravi's  Soul Run.  How many runs have you completed?

S.R: Any footrace longer than the traditional marathon length of 42.195 kilometres is an ultra marathon. Most ultras are run over technical, uneven terrain, with high elevation changes and inclement weather thrown in for good measure. For me, its a time to eat, be happy and revel in the outdoors. It's also a time to absorb what nature has to offer and meet amazing people. I have a bit of an aversion towards screens - be it TV screens, computers, mobile phones or what have you. Running ultras takes me outside, puts me out of my comfort zone and teaches me problem-solving, withstanding barriers of pain, and pursuing that elusive mindset of bliss. 

Here are a few of the Ultras I've completed:

Javadhu hills Ultra 2015- 50K,

 Run the Rann 2016 - 101K,

 The Spiti Run 2016- 168K,

 BTS Ultra, Indonesia 2016 - 170K,

 Malnad Ultra 2016 - 110 K,

 Chennai Trail marathon 2016 - 50K,

 Bengaluru 24 hour stadium run 2017 - 170K

You've run in altitudes where most runners experience hallucinations during their runs. Have you experienced this? Of course we want the details!

S.R: Honestly,  I find this hard to put in words. Altitude plays a major role in the physiological functioning in humans. At higher altitudes, the air is thinner and oxygen is lower compared to sea level. Improper acclimatization and physical exertion in such conditions are detrimental to one's health. One often feels nauseous and a headache is guaranteed. I think hallucinations are triggered by lack of sleep and calorie depletion. I felt like a zombie just trudging along aimlessly. Vision is usually blurred and the mind  plays tricks on you. Common objects like stones may take any other form and appear threatening. Once in Indonesia, I had an out of body experience. Like I could visualize  'tiny me' from up afar. Such memories are vague and often short-lived. I try to remain in the present. Accept the fact that the mind is wandering and focus on the controllable. One foot in front of the other.

Do people ask you a lot about your diet? Are people usually surprised (or just confused) when you tell them you are vegan? 

S.R: Not really. Food is so significant for everyone in equal measures. That's why people are strongly opinionated about it. We don't normally comply if people tell us to change our food habits, do we? But we observe, learn by example. Meeting one of my heroes, Scott Jurek was instrumental in my diet change. I studied, experimented with what I put into my system and analysed myself. Changes were gradual but certainly positive. For example, I feel fresh and light even after a 50K training run, ready for the next day. No muscle soreness or that heavy feeling you get after belting a plate of biriyani. I do not like to preach to others. I can only shine a light on this healthy path. I suggest people to give it a try and decide for themselves.

What are some of your favourite running sustenance foods? What would be an ideal-after run feast?

S.R: Hmm. There is a difference in running and racing. While I'm racing (pushing hard during events), I prefer sugary drinks, electrolytes, and simple carbs like bananas.  I love sodas too :-) Coke, Mountain Dew and such, but I would not recommend these to others. During training runs, its mostly Ragi powder, homemade energy bars (made of dry fruits) and nut butters. I find Jus' Amazin's range of products to be super tasty and calorie rich. Thank you, Shilpa for those samples. After running for so long, the body doesn't want to eat much anyway. There are many fancy recovery protein drinks, energy gels etc in the market - I can't afford those. Simple carbs and cold beverages are my choice ;-) and I'm not too fussy.

What does veganism mean to you? Does running and veganism intersect with a sense of spirituality for you?

S.R: Veganism is my choice. It's my little contribution to the world. I might have had the odd cup of tea and I have consumed honey. I'm not dogmatic in that sense. It's just a conscious choice to be the best, most authentic version of me and do my little bit for the planet. Spirituality, well thats an interesting perspective. Yes, running does have its spiritual connotations - as mentioned in various studies about the runners high, release of endorphins and the like. In that sense veganism enables me to pursue that state and live a holistic life.

What are the hardest mental and physical walls you've hit when ultra running?

Hitting a 'wall' is common. What makes ultra running unique is that you hit the 'wall', many times. There is always redemption around the corner. Physically, I have had severe cramps, external injuries, total calorie depletion, vomiting, crippling diarrhea, tendonitis and even broken bones. Then, there is that moment when you push through. You find reserves of strength you never knew existed. Physically, I experienced excruciating pain in the mountains. The skin on the soles of my feet were ripped and trashed. Single digit temperatures and persistent rain added to my woes. On seeing the sun rise, I reached light from a dark place - literally and figuratively. I experience a very challenging mental block on a recent 24 hour run around a 400 m track. No start line, no finish line, nobody to push you through - just you against the clock. After running 170kms, the high was unparalleled . All these experiences, I consider lessons. I have lofty goals, which I pursue relentlessly.

Does shashwat's life kind of inspire or at the very least keep you in a state of minor shock?

Check out his website to read about his runs. Oh and here are some books that have influenced him.

Shashwat Recommends

Eat and Run by Scott Jurek

Finding Ultra by Rich Roll

Born to Run by Christopher McDougall

Man's Search For Meaning by Viktor Frankl

Seeing the Sunrise by Justin Langer

Documentaries: Cowspiracy, Forks over Knives, What the Health

Vegan Maple Syrup Cookies ( with a dash of almond flour)

Yo Peacocks !

So my mother just came in from Denver this morning. She visits Bangalore every 6 months to see me. This time she brought me a bunch of vegan swag. Vegan breakfast bars, plant-based protein powder, nutritional yeast, and even vegan mac & cheese boxes. I know, vegan hipster to the epic hilt. But the one glorious thing I really wanted was maple syrup. Because it's just way too expensive here.

So of course I am going to be annoying and tell you how to make maple syrup cookies fully knowing that it's really too much money to spend on a cookie ingredient. But, the thing is you can still make these cookies with quarter the amount of maple syrup (for the flavour) and use sugar for the rest. That way you can make good economy with your maple syrup.

flour, almond flour, and that liquid gold

Since I got a bunch of maple from the land of plenty, I went all out and made these cookies with zero sugar and 100% maple syrup.


These are super simple to make and taste so good. I have used 3/4th cup of almond flour (added to  the regular flour) for some extra yum-num and texture. Crispy on the outside and moist inside. Just a solid cookie.

Here's what you need

2 cups flour
3/4th cup almond flour (just blend almonds in a blender and sieve)
1 cup maple syrup (or use 3/4th cup powdered sugar +1/4 cup maple syrup)
1/3 rd cup oil/neutral oil like sunflower
1/4th cup coconut mylk (or any other plant-based mylk)
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon vinegar (optional, but for extra moistness)
1/2 teaspoon salt
1 tablespoon vanilla essence


Make it

Sieve your flour, almond flour, salt, baking soda, and baking powder into a large bowl. Gently mix.

Flour, Almond Flour, Baking Powder, Baking Soda, salt + Excitement to make this dope!

In another bowl mix your oil, coconut mylk,  vanilla, vinegar (if you are using it),  and maple syrup. It will look like crap, but trust, k?

It's not a looker. But trust. Coconut mylk, maple syrup, vanilla, oil

Now slowly pour your wet mixture into your dry mix and keep mixing. You have to get a dough going (it can be a bit sticky). Now knead that dough with your hands.

Pop it in the freezer for 15-20 minutes. After that roll out into long tubes and cut circles of dough with a knife.

Cut the cookie dough

Preheat oven to 180c. Place your cookies on a greased pan or on parchment paper. Add any decoration like sprinkles, crushed almond or a dash of powdered sugar.

All ready for that oven

Pop those babies in for 12-15 minutes. Depending on the size of your oven  you might have to do 2 batches.

Let them cool for a few minutes. Now share. Best had with black coffee. But that's biased advice because I think in genereal, life goes best with black coffee.

Till  next time, keep it kind and keep it real!

Peanut Butter Power Balls (Vegan, Yes)

It's kind of hard to make protein balls look good. But meh, Instagram filters.

Hi Cats!

I was way lazy to write a blog today. It's Monday after all.


But I made these protein balls and had enough foresight to take pictures, so I am like I might as well write this thing. But still, I am like typing stream of conscious. Can you tell?


Anyway.


So these little babies have no oil. It's all protein, all nutrition. Only oat flour (no maida/flour), and there is jaggery instead of sugar. That doesn't mean jaggery is any better for you, but it has more minerals in it, so whatever, feel better about it. It also requires no real cooking or baking. Yay!

All the good stuff

Here's what you need

1 cup oat flour (just take a cup of oats and grind it in the blender)

1/2 cup almonds

3 tablespoons peanut butter

2 tablespoons jaggery syrup or melted jaggery (add more if you like it sweeter)

1 tablespoon chia seeds

1 tablespoon ground flax seeds

2 tablespoons plant-based mylk or water

1 tablespoon cinnamon powder

11/2 teaspoons vanilla essence

Pinch of salt

How to make

In a giant bowl add everything.

That's everything. Although I ended up adding more peanut butter.

Ok wait. Before that chop up half of your almonds into bits (rough cut) and blend the other half into almond flour. Mix it with your oat flour. You can also just add half the almond and cup of oats to one blender along with your flax seeds and make one powder.

Ok so now add your oat flour/almond flour/flaxseeds powder into the bowl. Add your chopped almonds, chia seeds, vanilla, jaggery syrup,  pinch of salt, and peanut butter on top. Now slowly mix. It will be all lumpy and show no signs of ever coming together. But keep mixing. Now add your two tablespoons water/plant mylk. Now get your hands dirty and start squeezing it into a dry dough. It might be very dry, that's ok.

It will seem daunting at first. Things get better.

Start to make balls out of the dough, it will be tougher than making  oil-laddos because the mixture is not that wet, but keep working at it. If it's really way to dry you can add a tablespoon more of water.

And that's it! Makes about 8 medium protein balls. Since are nutrient packed and not that sweet they're great to start your day with. It's also a solid post- workout snack choice.

See, they look nice and healthy, right?

I'll see you guys when it's the weekend again. Until then, make it through the week cats! I know you can.

Raw Cashew Cheese Pizza with Tomato -Coriander Sauce (Vegan from Scratch, baby!)

The art of Vegan Pizza making

Wassup Cats!

Because it's the weekend and I had one of my classic monthly migraines, I was stuck in the house all day. In the middle of peppermint -oil head massages and painkillers, I thought it'd be the perfect time to make pizza from scratch.


The vegan twist here is using raw cashew cheese. You can make a more melty-vegan cheese, but I prefer this, because really there is no vegan mozzarella that really tastes good.

You need a bit of patience for this, because we're making dough from scratch, but the crust will be chewy-tasty, yum! You also need to make the dough at least 2 hours (for it to rise) before you can make this. Pizza dough is fairly easy to make, you just need bakers yeast that's easily available in the market. This recipe is flexible, because you can use what toppings you like. You can also make the raw cashew cheese without nutritional yeast (which is impossible to get in India, you need to fork over major moolah to import it). My mom visits india every few months, so I have a constant supply.


Ok so let's go!

What you Need

for the dough

2 cups flour

2 teaspoons salt

1 teaspoon sugar

1/4th cup olive oil or peanut oil (or regular)

1 teaspoon bakers yeast

3/4th cup warm water


for the coriander-tomato sauce 

3 tomatoes

1 handful of fresh coriander leaves

2-3 green chilies

2 teaspoons Italian seasoning

1 teaspoon chili flake

1 teaspoon salt

1 black pepper

3 pods of garlic

a dash of olive oil (or regular)

Stuff in the sauce

for the raw cashew cheese

1 cup cashews (you can soak them for 20 minutes or not, never made a difference to me)

3 tablespoons fresh lemon juice

2 tablespoons nutritional yeast (optional)

2 teaspoons salt

2 teaspoons jaggery (or sugar)

Some pepper

Any other spice/seasoning you'd like to add


Toppings

It's up to you. I used:

chopped onions, mushrooms, broccoli and tomatoes

So it's a green pizza sauce, shoot me

How to Make

You have to make you dough in advance. In a bowl add you flour, salt, sugar, and yeast. Now make a well in the middle and pour warm water (I zap it in the microwave for 45 seconds) slowly, along with the oil. Then mix with your fingers. You'll get an uneven, wet sticky mixture. Now on a flour-powdered surface start kneading the dough for about 8 minutes. The dough will come together, become smoother and bouncy. You know when you're done kneading when the dough becomes a bit like memory foam. Basically, when you tap the surface with your finger, it starts to come back to form.

Dough needs some love

Cut your dough into two sections. Set aside on a pan with a damp cloth over it for 2 hours or more.

For the sauce. In a blender add tomatoes, chilies, coriander, garlic, seasoning, and a bit of water. Blend into a paste and set aside.

Keep your topping chopped and ready to go.


When your dough has set for 2-3 hours, you are ready to make your pizza! The dough would have become a lot bigger (thanks, yeasty!). Now on a flat surface work with the dough to stretch it out slowly to make a rustic circle. It's ok if it tears, just knead again and slowly stretch out to a about a inch or inch and half thickness.

The imperfect circle

Preheat your oven to 190c

Now set your pizza base on a oven pan, add 2-3 tablespoons of sauce in the centre and spread leaving the edges of the circle empty for the crust. Go ahead and add the topping of choice all over the sauce area. Drizzle some olive oil (or regular) on top and put in the oven for 20 minutes.

All ready for the oven

After your pizza is cooked, take out of oven, and spoon some yummy lumps of raw-cashew cheese on top of hot pizza. Serve!

It's ready to pop in the mouth now!

Perfect for a Netflix binge, eh?

Till next time! Keep it kind. Keep it real.