Tag Archives: healthy meals

Nutrition for Runners – Soul-Southing African Peanut Stew

Tonight’s recipe is our latest effort to make a meal from the Oh She Glows cookbook. This one is a great option whether you are specifically looking for a vegetarian or vegan meal or whether you are simply looking for a healthy meal.

It is a really hearty and filling meal and was a perfect option on a cold winter night. In our case my wife picked it because she had the book out and we happened to have the ingredients on hand. 

We did not add the optional cayenne pepper because our kids are not fans of spicy food. I would recommend adding it if you do like spicy food. The other change to the recipe we made is that we used leftover quinoa instead of rice. That change worked just fine.

The best about this for me is that the recipe made plenty and there were enough leftovers to cover my lunches for a couple days. 

Nutrition for Runners: Beet and Kale Salad


Tonight I thought I would share a quick and easy recipe for a healthy salad. We had it with our dinner Monday night. 

To make it you will need beets, kale, goat cheese, cumin, plain yogurt and lime juice. 

Simply peel and grate the beets then top with kale and goat cheese to your liking. 

In a seperate bowl to make the dressing mix 2 or 3 table spoons of plain yogurt, 1 tablespoon of lime juice and cumin to taste. Once done pour the dressing over your salad and you are all set!

Nutrition for Runners: Thai Red Curry with Pineapple


I am trying to get back into posting healthy recipes on Wednesdays on a more consistent basis. Tonight’s recipe is a great one my wife came up with this week. 

To make this meal you will need the following:

  • 1 Can of diced tomatoes
  • 1 tbsp of curry paste
  • 2 tbsp of fish sauce
  • 2 tbsp of lime juice
  • A pinch of salt
  • Fresh pineapple
  • Chopped cashews
  • 2 cans of coconut milk
  • 1 inch piece of grated ginger

To start heat the milk then add the other ingredients simmer for 15-20 minutes to allow the flavours to mix. Once ready serve it over rice and garnish with cilantro.

I’ve had leftovers for my lunch the last two days and it was as good if not better than the first time we tried it.

Nutrition for Runners: Ground Turkey Shepherd’s Pie

Tonight’s recipe is a healthier version of a classic comfort food. It is the second recipe I’ve tried from the Feedzone Fast and Flavourful for Athletes Cookbook I received for Christmas last year. 

This is not a complicated recipe. The longest part of it was boiling the potatoes so I could mash them. Once that was done the rest was preparation was quick. 

Shepherd’s pie is generally one of my favourite meals and I like it the way my mom used to make it with just meat, creamed corn and potatoes. My 7 year old had reservations about it for the same reasons when she found out what I was making. 

This recipe won both of us over. We will definitely be adding it to our rotation again. 

Nutrition for Runners: First Frost Fall Chilli

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Tonight’s recipe is one my wife came up with in her own using ingredients we had at home. To make it you will need the following:

  • 1 pound of ground turkey
  • 1 onion
  • 1 can of diced tomatoes
  • 1 can of kidney beans
  • 1 can of black beans
  • 1/2 cup bulgur
  • 2 tbsp of molasses
  • 2 cups of chicken stock
  • 1 butternut squash cut into cubes
  • 2 tbsp of chilli powder or to taste
  • 1 tsp of pumpkin pie spice
  • 1 tsp of cinnamon
  • S alt and pepper to taste

Brown the meat in a skillet and grate the onion as you are cooking meat. Once the meats is cooked add tomatoes, beans, spices, molasses, chicken stock and squash. Cook over medium for 5 minutes then add bulgur. Cook until the bulgur is cooked.

The recipe made several servings. I will definitely be having some in my lunch tomorrow.

Nutrition for Runners: Fish Tacos

Tonight’s recipe is a great one we enjoyed a couple of times so far this week. My wife came up with the marinade for the fish and we used a sauce recipe we found online. 

The marinade my wife came up with consisted of – Oil, lime juice, (1/4c each) tbsp David’s seafood rub, chilli powder (1 teaspoon). 

The sauce recipe we used came from this website. We made it without the jalapeƱos and it still had enough spice and tasted great.

I barbecued the fish then we assembled the tacos using corn tacos and topped them with red cabbage, cheese and radishes. 

Nutrition for Runners: Homemade Pasta

Homemade pasta is something we tried for the first time recently. It was an attempt to find a healthier alternative to store bought pasta. We used a recipe we found online with one modification, 1/3 cup of flour substituted for whole wheat flour. 

Making it was not complicated once we got used to the pasta machine. In terms of taste they tasted light and less starchy than store bought pasta. We will definitely try this option again another time.

One thing I will mention about them is that they are brittle once you dry them so you have to be careful of that. On a positive note, our kids were amused by the sight of noodles hanging to dry in the kitchen.

Nutrition for Runners: Rice Paper Wraps


Tonight’s recipe is a relatively easy one to make. It requires a bit of preparation before you are ready to make the wraps. Our preparation involved reheating some leftover chicken, making pickled carrots and making homemade peanut sauce to dip the wraps in. 

Once the preparation was done all that remained was to put the wraps together. The rice paper just needs to soak in warm water for a minute before they are ready. We put chicken in ours for a healthy source of protein but you could also add shrimp if you prefer.

This is also a fun meal to make. My kids enjoyed it and it made for great leftovers. 

Nutrition for Runners: Lentil-Walnut Loaf


Tonight’s recipe is yet another vegetarian one. We did not plan it this way but my wife and I have been making more vegetarian meals lately. This one is an alternative to meatloaf. 

Since this year is International Year of Pulses it is a good time to enjoy this recipe. 

If you are are interested in this recipe you can find it on page 167 of the Oh She Glows Cookbook. We enjoyed it twice over the past week and a half. The best part is the apple sauce based glaze for the top.

Nutrition for Runners: Chicken Korma and Homemade Naan


Tonight’s recipe is a great option my wife tried this week. It was the first attempt to make Indian food in our house. If you are interested in trying these recipes you can find the chicken korma here and the naan here. 

Our version was slightly different than the recipe posted. We used regular milk instead of coconut milk. To compensate 1/2 cup of unsweetened coconut was added. In addition a can of diced fire roasted tomatoes was used instead of 3 diced tomatoes. If you go with canned tomatoes I would recommend not adding the salt called for in the recipe. Finally, our version was made with chicken thighs instead of chicken breasts. 

It might not be something you want to eat all the time but you can play around with the ingredients to suit your needs. It was a good choice for me after a tough run after work Monday.

If you are having an Indian dish Naan bread is a must. Our version was healthier because we chose not to brush it with butter and we used 1 cup of whole wheat flour with 3 cups of regular flour. It tasted great that way!

The recipe took some time to make but it used regular ingredients and did not include some of the unpronounceable ingredients you find in store bought products.