food Archives | Running on Full

Baked Sweet Potato

Sophie — Sat, 24 Aug 2019 11:13:50 +0000

Baked sweet potato with haloumi, red onion, spinach and a few drops of chilli sauce – it’s a fab combo of flavours and textures. It’s quick and easy to make and is one of my go to meals. For me, baked sweet potato tastes indulgent – sweet and a little creamy. And they’re full of good stuff for runners – Vitamins B6, C and D, iron, magnesium, potassium and high in beta carotene. They’re versatile – bake them, boil them, mash them – up to you. Serves 2 (depending on how hungry you are of course) 2 medium sized […]

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Quinoa with courgettes

Sophie — Mon, 15 Jul 2019 07:23:15 +0000

I love a good bit of quinoa and quinoa with courgettes is a fab combination of flavours and texture. Now I don’t go for the superfood hype and instead subscribe to the Michael Pollan school of thought – Eat food. Not too much. Mostly plants. But I do think about how much protein I’m getting, particularly when training. Quinoa packs a lovely little punch with this and lots of other good stuff. This makes a great meal or multiple lunches. For this one, to add a bit of vege goodness, I’ve used courgettes but feel free to experiment. It’s also […]

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A Fab Snack for Runners – Fruity Flapjacks

Sophie — Sun, 12 May 2019 12:42:51 +0000

Fruity flapjacks are tasty any time! These are simple, cheap, and quick to make with the possibility of endless variations. Try with other dried fruit and nuts? Or leave them out and dip in melted choc once they’ve cooled a little? So many choices. I made these for what should be called #runningclubcakefest2017 and they went down a treat. I managed to bring none home with me! Given them a try and let you know if you do a variation on this. 225g butter 75g sugar 1 tbsp of runny honey and another of golden syrup […]

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May Roundup: Feeling hot hot hot

Sophie — Thu, 31 May 2018 17:48:03 +0000

May Roundup: Ah, that time of year when it hits 16 +, it’s sunny, running equals pools of sweat and distinct tan lines… fun times… (and well, the tunes, I couldn’t help myself). Now, I’m well aware that my friends in Australia will laugh at me. Growing up, we’d put our jumpers on once it hit about 20 or 21 degrees. Very occasionally in winter it might get really cold and dip below double figures. Yep, I’m from Brisbane so a little sub-tropical and where they sensibly start Parkrun at 7am – even then you need to take water, wear […]

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April Roundup: When training doesn’t go to plan

Sophie — Mon, 30 Apr 2018 13:17:31 +0000

When training doesn’t go to plan … I’m training for the XNRG Chiltern Challenge, a 50k race in July. This was how I fared last year … I was slow, so very very slow. There was pain, there was sobbing, but I finished. I laugh every time I see this photo. You can read how it went in detail here. I’m doing this race again because I have a point to prove to myself! But over the Easter weekend, about a month ago, I tweaked my back … again. This time is was soft tissue damage in my lower back – […]

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Sweet and Spicy Nuts: A fab treat and one for the trails

Sophie — Fri, 15 Dec 2017 11:41:42 +0000

Sweet and spicy nuts – these for me are a real, lovely with a glass of something bubbly. But after all the miles I’ve put in this year, and on second thoughts, I think these would also make a fab trail mix. There’s a lovely combination of sugary, salty, spiced, goodness. And it’s all a little retro! This year I made these for a friend of mine and will be making more for drinkies and celebrations over the next couple of weeks. Sweet and spicy nuts are easy to throw together and so well worth the effort. So here goes… […]

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Sweet Potato Cake with Cream Cheese Icing

Sophie — Mon, 13 Nov 2017 11:08:04 +0000

Ahh, sweet potato cake, what’s not to love. I love the humble sweet potato as you can see by the related recipes. But rarely is it used in sweet treats or desserts and this seems a real shame. Sweet potatoes are a great source of fibre as fully of vitamins and minerals including iron, calcium, selenium, most of the B vitamins and vitamin C. And they’re packed full of beta-carotene. And this cake is delicious. It’s rich and moist with the spices giving it a depth of flavour. Give it a try and let me know how you get on. […]

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Chickpea, Feta & Coriander Salad

Sophie — Wed, 06 Sep 2017 07:31:51 +0000

Chickpeas, feta, coriander with a hint of chilli in one bowl – it works for lunch, for dinner, for BBQs. This salad is lush with a fantastic combination of textures and flavours. And chickpeas are truly kick arse when it comes to nutritional value with a good serve of protein, fibre and lots of other goodies. I’m a fan of pulses and love the humble chickpea. I buy them dried, soak overnight and then cook in big batches. This way I can bag up portions and stick in the freezer for future use. I think they taste a lot better this […]

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Race Review: Thames River Relay

Sophie — Mon, 04 Sep 2017 12:25:50 +0000

I’m chuffed. Yesterday I ran 4.9 miles as part of the Thames River Relay. I beat my predicted time by over 45 seconds per mile! Post-ultra, I decided I wanted to get faster so I’ve been doing self-styled speed sessions over the last month. While there are still improvements I can make, seeing such rapid progress is encouraging. And the race, it was followed by a picnic to end all picnics. My running club knows how to put on a great spread. It was an early start with leaving home at 6.30 for a 7am pick-up. I’m not an early […]

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Sweet Potato and Black Bean Salad

Sophie — Tue, 11 Jul 2017 08:28:00 +0000

Sweet potato and black bean salad is quickly becoming one of my summer staples! And with the combo of flavours and textures, you’ll be wanting more. I’m a huge fan on sweet potatoes. Most important for me is that they have a fantastic flavour and texture. Second to this is they’re full of the good stuff – potassium, vitamin A, vitamin C and vitamin B6 which supports energy which is something I need when training. And feel free to leave the skins on as it gives added fibre and beta carotene and lots of other good stuff – just top […]

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Tamarind Date Cake – One to Try!

Sophie — Thu, 01 Jun 2017 11:56:47 +0000

What is it about runners and cake? I was never much of a lover of cake but I have eaten more since I started running than I did in my entire life before running. Combine this with my fondness for trying out recipes that are simple but offer an interesting mix of flavours, here comes Tamarind Date Cake. This cake is surprisingly light and full of flavour. I got some excellent feedback from my running group at our biannual #cakefest – so give it a try. Now for the cardamom seeds – if you have a mortar and pestle, […]

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Nutrition and Fuelling for Marathon Day (Part 2)

Sophie — Fri, 05 May 2017 14:25:49 +0000

In March, I was lucky enough to be invited to an event hosted by Science in Sport (SiS) on nutrition and fuelling for marathon day. The key lessons from that session can be found here. Now the marathon is done, I thought it would be useful to update on how it went. And how it went on the day? I would’ve like a faster time but given a 5k seemed a long way on New Year’s day, I’m happy with the outcome. You can read more here. On the nutrition and fuelling front, I felt I got it right. My weak […]

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What’s not to love? Spicy Lentil and Carrot Soup

Sophie — Mon, 20 Mar 2017 09:25:32 +0000

Spicy lentil and carrot soup is a lovely quick soup to make – full of protein rich lentils and veg. It has a rich flavour that will have you wanting more. It’s a great option for a quick meal if you’re in from a run and happen to have a bag of carrots lying around. It’s also incredibly cheap to make. Play around with the spice mix to suit taste. You probably don’t want to use too much more cumin, but if you want to really spice it up, just up the chilli flakes. Serves 2 – 3 if […]

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Saag paneer

Sophie — Mon, 13 Mar 2017 16:55:29 +0000

What’s not to love about saag paneer? Once you try it, you’ll be coming back for more. And it’s full of lots of good stuff for runners – spinach, garlic, dairy and spices – and quick and easy to make. This is the lazy version as I don’t cream the spinach but feel free to do so if you prefer a smoother texture. And what I love about this recipe is nothing goes to waste – any paneer or buttermilk left over can be stored in the freezer for next time. Just divide up into freezer bags with the required […]

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Great for Recovery – Homemade Baked Beans

Sophie — Thu, 09 Mar 2017 18:04:42 +0000

The miles are upping and I’m focusing a little more on nutrition. As part of this, I’m getting back to cooking food with flavour that can also support recovery – homemade baked beans fits the bill. I make a big batch of this stuff to have for breakfasts and after long runs to help with recovery and also to keep me happy. I throw in some garlic and chilli to give it a bit of a kick. One onion finely chopped 1 tbsp oil Half a head of celery, washed and roughly chopped – you can include the leaves […]

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Getting the Basics Right – Nutrition and Fuelling for Marathon Day (Part 1)

Sophie — Mon, 06 Mar 2017 17:13:35 +0000

We all know good nutrition is essential to performance. With this in mind, I was lucky enough to be invited to an event hosted by Science in Sport (SiS) on nutrition and fuelling for marathon day. In return, I was asked to write this post. I also wanted to share some of the key takeaway messages. The afternoon included a number of presentations and a run. Presenters included Dr James Morton – SiS Knowledge Director, expert on sport and exercise metabolism and academic at Liverpool John Moores University, also nutritionist for Team Sky Alan Murchison – SiS Ambassador and owner of […]

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Warm Lentil Salad with Wilted Spinach, Roast Vegetables, Goat’s Cheese and Balsamic Glaze

Sophie — Mon, 27 Feb 2017 09:54:43 +0000

This warm lentil salad is a heart and stomach warming dish with a brilliant depth and intensity of flavour. The lentils and beetroot give it an earthiness which is then balanced out with the spinach, roast veggies and glaze. It’s also a great way to use up any leftover roast veg if you want a quick and easy version. And the reason for making this – having friends over for dinner after a run, I needed something that doesn’t require a lot of complicated measuring and this hits the bill. I made the balsamic glaze the day before. I hadn’t […]

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Training Recap – 8 Weeks to London Marathon

Sophie — Fri, 24 Feb 2017 11:04:30 +0000

8 weeks to London Marathon! Last year was a rubbish running year for all sorts of reasons. It was one of those extended periods where running took a dip, I mainlined Netflix and my favourite pair of running shoes gravitated to the back of the wardrobe. On very rare occasions, I’d look on the scales – the numbers didn’t change much but clothes got a little tighter and I was feeling soggier around the edges. This brings me to the wonders of London Marathon training. Again, the numbers on the scales really haven’t changed but I’m soon in need of […]

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Lazy Leek and Potato Soup

Sophie — Sun, 12 Feb 2017 11:34:37 +0000

I’m a big fan of soup. Leek and potato soup is fast and easy to make, cheap as chips and to top it off, very very tasty. I make the lazy version of this – there’s less prep and using potatoes with the skin left on is healthier with more iron, potassium and fibre. This needs to be made fresh – it won’t freeze well. A batch will keep in the fridge for a day or two. Serves 2 1 tbsp butter 1 tbsp vegetable oil 4 leeks – topped and tailed, sliced 400g potatoes, washed and gently srubbed […]

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Supper Special – Chunky Minestrone Soup

Sophie — Sun, 05 Feb 2017 12:08:15 +0000

If I’m training for a long race, this means I’m tired a lot of the time. Especially now, I’m conscious of the need for healthy nutritious food to keep me going and to help with recovery. Minestrone soup is a good balance of carbs and protein and with vegetables thrown in for good measure. What I love about making a big batch of minestrone is it can last for a few days and/or can be frozen. If freezing, you’ll want to leave out any of the last minutes additions like pasta and cook this fresh when you reheat the soup. […]

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Barley Salad (with spinach, feta, pine nuts and citrus)

Sophie — Wed, 21 Dec 2016 17:17:33 +0000

If you’re looking for a filling and oh so tasty meal, barley salad is the way to go. This is an adapted recipe. The original calls for Wheat Berries which can be a little tricky to find in my local shops so in the spirit of experimentation, I used barley. It’s a difficult one to call but while the taste is different, it’s equally as good. This recipe has slow release carbs, vitamin c and a little iron, calcium and protein, and probably lots of other things good for you. And it’s filling without being heavy so great before or […]

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Time for a Celebration! Gin and Tonic Cake

Sophie — Thu, 20 Oct 2016 10:37:57 +0000

Really? Gin and tonic cake – good for you? Except of course it could make you slightly tipsy and put you on a bit of a sugar high… We all know the old tales that spirits are good for you if you’re ill. Now, we have moved somewhat away from that thinking, which in my mind is ‘probably’ a good thing. What did surprise me is that there are a number of reasons gin can be good for you (albeit in moderation). This is what I came across in my research: 1. The main ingredient of gin is juniper berries. These are […]

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Thai Courgette Soup in a Flash

Sophie — Wed, 12 Oct 2016 11:20:37 +0000

I wanted to make a Thai soup that was at the same time warming and refreshing to counter that feeling you get when the leaves are turning and the evenings are closing in. This soup does just that. With Thai green curry paste, coconut milk and lime juice, there’s a lovely warm richness to this. It’s quick, it’s easy, it’s very very tasty! And it lasts well in the fridge for 3 or 4 days – so perfect for a quick evening meal after work and after a run. Seeds add a punch of protein. Also great with some added […]

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Dhal (With red lentils, sweet potato, cauliflower and spinach)

Sophie — Fri, 07 Oct 2016 14:27:07 +0000

Ahhh, dhal! So good! It’s rich and filling with lots of good stuff like lentils. And so cheap for weekday meals or as part of a weekend banquet. It last a good 3 or 4 days in the fridge so perfect for reheating after your evening run! Have it with rice or some naan bread, or even as a soup. If reheating, you’ll want to add a tablespoon or so of water as it thickens up as it cools. Serves 4-5 as a meal 1 large onion, roughly chopped 4 cloves of garlic, minced or finely chopped 2 […]

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Ratatouille: The Perfect Base for so Much More!

Sophie — Thu, 29 Sep 2016 06:04:39 +0000

How do you feel about cooking after a run or the gym? Does it all seem too much? Do you end up running past the local kebab shop or pizza joint for a bite. Here’s a possible solution – the humble ratatouille – with its tomatoes and onions and peppers and other good stuff – while brilliant on its own, it provides a humble foundation for much much more. And this is how it goes. Ratatouille A generous splash of oil 1 large white onion, roughly chopped 4 cloves of garlic, chopped finely or minced 2 tins of […]

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Nutella and banana cake

Sophie — Wed, 07 Sep 2016 18:02:09 +0000

Runners think a lot about food! And nutella and banana cake, it’s something to think about. Runners think about what’s good for pre-running, during running, post-running and those times we’re doing other stuff. So when thinking about a cake to make for running folk after a relay race, I did a little research on great food for runners. It goes a little like this: Chocolate – According to Runners World UK, it keeps you trim, it lowers blood pressure and it boosts your staying power Bananas – Women’s Running UK lists 5 benefits including: it gives you an energy boost, […]

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3 Tips for Getting Back into Running

Sophie — Sat, 03 Sep 2016 12:31:32 +0000

We all know change is hard so here are 3 tips for getting back into running. For me, shifting from the habits of the last few months of not running, being a Netflix junky, drinking too much and not cooking – to running, cooking and engaging with the world a little more, is tricky. But this week, while the Blerch hung about, the little voice was a little quieter. Mostly. More on that later. So I’ve managed 3 runs, a little over 14 miles in total with the longest being 5 ½. I’ve done what I need to do for my […]

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Corn fritters with avocado salsa

Sophie — Wed, 31 Aug 2016 18:21:59 +0000

There are hundreds of recipes out there for corn fritters. This one works fantastically with a lovely salsa – great to add some avocado if you’ve got some. Salsa Half a red onion, finely chopped 1 avocado, finely chopped 2 fresh tomatoes, finely chopped A small cucumber, finely chopped, or part of a big cucumber. Handful of coriander, finely chopped Lime juice Throw everything into a bowl and mix. Add lime juice to taste – I like a good few tablespoons. It’s good to make this a little earlier if you’ve got a chance to allow and lime to flavour. […]

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Black Tea Spring Rolls (With mango chutney dipping sauce)

Sophie — Mon, 11 Jul 2016 06:16:05 +0000

When I was invited to a good friend’s leaving picnic, this recipe for Black Tea Spring Rolls jumped to mind. Baked spring rolls in crispy wrappers – my Saturday night special. Making mini rolls requires a bit more effort but the results are worth it – especially for Anaïs, my friend’s daughter, who took one, rammed it in her mouth and followed it with another nine. So a fond farewell to Ivy and her lovely daughter – see you in Toronto next year for either the Toronto or Niagara Falls marathon. Training already! Making these is a little fiddly the […]

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Hot noodle salad with peanut tamarind sauce

Sophie — Fri, 11 Sep 2015 08:52:30 +0000

This is the first time I tried tamarind, a sweet and tangy sauce that transforms these simple ingredients. While hot noodle salad calls for quite a few ingredients and a lot of chopping, it’s well worth it. This is a great meal, and makes lunch for a few good days afterwards. For more protein, you might want to add some tofu and perhaps a boiled egg or two. 1 medium red onion, sliced 3 medium carrots, julienned 1 medium broccoli, cut into very small florets 1 large red pepper, halved and sliced 1 small red cabbage, finely shredded 1 small […]

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Asian inspired coleslaw

Sophie — Mon, 27 Jul 2015 17:10:52 +0000

Running can take up a lot of time and energy. While we all know diet is crucial, it can also seem like a lot of hassle to cook and prepare. So most Sundays I take some time to prepare for the week ahead. I tend to make pretty large quantities – something for lunch; something for dinner. This Asian inspired coleslaw is a great option. This is the basis for a great lunch – some coleslaw with tofu and long grain brown rice. It’s flavoursome and lasts well for up for about 5 or 6 days in the fridge so […]

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ANZAC Biscuits – A Great Post-Race Treat

Sophie — Sun, 04 Jan 2015 17:59:45 +0000

Ahhh…ANZAC Biscuits … the story goes that the mothers, wives and girlfriends of ANZACs (Australian and New Zealand Army Corps, WW1) would make these to send to the troops. They were good for shipping as they didn’t spoil. Little chance of them spoiling as they went down a treat post-race with friends from my running club – after a 10 mile race through mist and fog. These are little bits of goodness and great for replenishing your energy stores post-race. They’re easy to make and oh so good! I have fond memories of baking these with my grandmother […]

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Carrot and Pineapple Cake

Sophie — Sun, 07 Dec 2014 12:58:02 +0000

I never had much of a sweet tooth until I started running. And then the cake arrived and I discovered just how well cake and running go together – carrot and pineapple cake to be precise. At the moment I don’t eat cake when actually running, but we’ll see how it goes. It’s a good treat for afters with a good strong cup of coffee. A few things I like about this recipe – it’s pretty easy to make, tasty and travels pretty well. And it still tastes good after a few months in the freezer. And it’s got some […]

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Snack Time….Roasted Pumpkin and Sunflower Seeds

Sophie — Wed, 13 Aug 2014 18:13:47 +0000

Snacks can be tricky particularly if you’re looking for something healthy and tasty that requires minimal effort. This is why roasted pumpkin and sunflower seeds are so good. Dare I say it, but it’s only possible to eat so much humus. Roasted seeds are a great snack full of lots of things we all know we should be eating, good oils and protein. I make this about once a week – generally I’m using the oven for something else so very little hassle for great rewards. You could even use these as part of a trail mix. 100 grams or […]

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Wholegrain Soda Bread

Sophie — Fri, 04 Jul 2014 17:47:47 +0000

I’m not a huge fan of baking and it tends to be for special occasions only but homemade wholegrain soda bread is a real treat well worth the time. So try it! There’s something lovely about getting your hands stuck in. This soda bread is amazing still warm dripping with butter and jam or it goes well with a nice solid cheddar and it freezes well for a good couple of months. This recipe makes 1 big loaf or 2 smaller ones or 16 rolls 500g wholegrain brown flour (this can be a little tricky to find – […]

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