Jill Fergus

I began cooking as a child and feeding family and friends has always been my passion. My kitchen is a busy one. I love to experiment and embrace the kitchen successes along with the accidents. I love to cook and collaborate with friends. I am seasonally driven (I love the farmer's market!), avoid processed foods and focus on whole and organic (mostly plant-based, but not exclusively) choices. In my home, my family has a variety of eating preferences from plant-based, gluten free, refined sugar free to full on omnivore. My goal is to create dishes to please all, either as is or with minor adjustments to the recipe. Where did "Feed the Swimmers" come from? When my kids began swimming competitively and growing into young adults, I realized, even more, how important nutrition is to performance, growth and overall health and emotional well being. Everyone (including the coach during travel meets) would ask "what are you feeding the swimmers?" This has become my mantra whenever I'm in my kitchen cooking for family and the friends I love.



Carottes Rappés with Rice and Sunflower Seeds

Carottes Rappés with Rice and Sunflower Seeds

 Carottes Râpées with Rice and Sunflower Seeds thanks to @think_rice and @thefeedfeed. Carottes Râpées is a classic French Salad found ready to go (think picnic) at every charcuterie and on most cafe menus. This is one of those insanely simple salads that explode with flavor! The carrots are a fine julienne which allows their juice to meld with the gentle vinaigrette brilliantly. This simple classic gets an update with U.S.-Grown long grain white rice and crunchy sunflower seeds and for me is loaded with the fondest of food memories! When I was a student, I did a semester abroad in Rennes, France, and lived with a family who had three very young children. My eating preferences then were very similar to now- mostly vegetarian with the occasional serving of fish. My French “mom” (who also taught me the art of fresh mayonnaise along with many other wonders) wasn’t quite used to this, but was also looking to add more veggies to their three toddlers diet. I’m not sure if she added rice to make this more child friendly or to stretch their food budget, but it was magical. For protein, I would add hard boiled eggs (from the chickens in the back yard) at lunch and was happy eating this several times per week! Some evenings, my “dad” would cook fresh sardines in the fireplace for me and those dinners were sublime. I didn’t leave with her recipe and we’ve lost touch, but I’ve recreated this based on memory, added the seeds for crunch and used U.S.-Grown rice to support American farmers. I’m delighted to share this with you! With summer looming, this also makes a great picnic salad served with crusty bread😋 for sopping up the dressing and is a great addition to sandwiches. If your prefer vegan, simply omit the egg. #feedfeed #thinkrice #sponsored


Carottes Râpées with Rice and Sunflower Seeds


• The finer you’re able to julienne the carrots the better. I recommend using the finest setting of a food processor. If using a spiralizer, or similar, using the finest option works well, too. You’ll simply need to cut your carrots noodles into shorter pieces. I have an old Moulinex grater (not to be confused with their food Mill) I use for these which I love. A box grater is also just fine, as it releases the juice. You’ll simply have a slightly different texture.

• I prefer seasoned rice vinegar for this vinaigrette for its added sweetness.

• Tossing this by hand allows the vinaigrette to blend beautifully with the natural juice of the carrots and coats the grains of rice allowing for even distribution of the flavors.

• The rice should be prepared “al dente” as it will absorb the the vinaigrette.

• If you prefer a vegan option, simply omit the egg


1/2 lb carrots, finely julienned or grated

1 cup long grain white rice

Large handful flat leaf parsley

1/4 cup seasoned rice vinegar

1/4 cup extra virgin olive oil, plus 1 tsp, separated

1 tsp Dijon mustard

Flaky sea salt

Fresh ground pepper

3 eggs

1/2 cup raw sunflower seeds


1- Prepare rice per package directions cutting back the water by 1/2 cup. Fluff with a fork and set aside to allow to cool a bit. You don’t want to toss the rice while it’s hot, but slightly warm to the touch best.

2- While the rice is cooking, prepare the vinaigrette, grate the carrots and chop the parsley. Boil the eggs for 10 minutes and add to an ice bath to stop the cooking. You don’t want gray edged yolks. Mash eggs with a fork so you have a course finish. Set aside.

3- Preheat a heavy bottomed pan over medium heat. Add 1 tsp of olive oil and sunflower seeds. Toast until edges just begin to turn golden. Add sea salt to taste and remove from heat to a small bowl.

3- Using your hands, toss carrots with rice to distribute and add vinaigrette, starting with about half (1/4 cup).  Taste and add more to suit your preference being careful not to overdress. Gently incorporate parsley and season with sea salt and fresh ground pepper. Top with chopped egg and sunflower seeds. Serve and enjoy!!!


If you happen to own a moulinex, use the finest disc. If you have a spiralizer, also choose the finest noodle option and loosely chop. Serving this as a carrot noodle dish, isn’t a bad idea! 


The dressing couldn’t be simpler! I never tire of rice wine.  


I would toast way more than you need. These are delicious, especially when warm, and disappear quickly.  




Crispy Sushi Rice with Smoked Salmon and Avocado

Crispy Sushi Rice with Smoked Salmon and Avocado