I run. I eat. I travel.

Posts tagged ‘food’

Mediterranean couscous

This is one of my post run favourites – warm, easy to make and absolutely delicious. Do those 5 minutes of prep work as soon as you’re back home and while this goodness is simmering hop into the shower, get back to life and food is almost ready. I mean, how great is that?! No runchies with that one, I promise.

 

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Ingredients

(serves 2)

1 cup couscous

1 cup fresh baby spinach

1 small onion

 1 garlic clove

1.5 cups cherry tomatoes

2 rosemary sprigs

1 bay leaf

salt, pepper

sage leaves fresh/dry

optional: feta to sprinkle on top, 1/4 cup white wine to add with the water

 

 

Chop up the onions, rosemary and sage, grate the garlic and heat olive oil in a pot. As soon as the oil is hot, add the tomatoes and sweat until the skin has almost popped and has some color to it – just be careful not to burn them and stir. A lot. As in: stir more than you’d think is necessary to keep the tomatoes moving. Add the herbs as soon as the tomatoes are almost done, sweat lightly and add 3 cups of water (and the wine, if you’re using some), also add the bay leaf.

Simmer on very low heat for about half an hour until the tomatoes are super soft and the water has completely infused with the herbs. When the water has reduced a little – if it really did reduce too much, add a bit more and wait until it’s simmering again, then add the couscous, spinach, salt, pepper, stir for some 3-4 minutes until the couscous is cooked. Voila, ready to serve!

 

If you follow a certain diet – pale0, vegan, no wine (sorry, but who in their right mind would do such a thing?!), the optional ingredients may not be for you – just keep an eye out, you’ve been warned.

 

Enjoy!

 

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Sunshine morning

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Ingredients

1 banana

1 apple

5 kumquats

1 passion fruit

1 greek yoghurt

1/2 lime

cinnamon

 

Wash and chop up all the fruits, remove the seeds from the kumquats and cut the passion fruits in halves, then scrape out the seeds with a spoon.

Mash the banana, add cinnamon and yoghurt and mix well, add the lime juice and then top with the rest of the fruit.

Enjoy a bowl full of sunshine and deliciousness that will brighten even your most tired mornings.

 

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Do you want fries with that?

Uhhhhmmm… yeah. Duh. They’re fries and therefore delicious! We’re not talking soggy, terrible, over salted and tasteless fast food fries but fragrant, crisp and amazing homemade sweet potato fries that are whipped up in no time.

 

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Ingredients

1 big sweet potato

1 sprig rosemary

1 clove garlic

1 tbs olive oil (or coconut oil)

salt, pepper to taste

 

For the dip:

1/2 cup greek yoghurt

1/2 lime

 

Cut the potato in half lengthwise and slice it into bite sized wedges.

Fill a big bowl with water, add the potato pieces and a cup of ice. Leave the mix in there for 30 minutes.

Preheat the oven to 200 degrees Celsius.

 

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Dry the potatoes with a paper towel and add oil, chopped rosemary and garlic. Toss until all slices are covered well with oil, then place them on a cooling rack lined with parchment paper. Sprinkle with salt an pepper.

Bake for 30 minutes until well browned and flip at halftime.

 

Mix the greek yoghurt with lime juice and serve immediately.

Enjoy!!

Chili

Comfort food at its best – a spicy, creamy and protein packed chill for that one day (well, okay, make that a week) in spring where winter suddenly thinks it’s not over yet.

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Ingredients

3 tbs quinoa

3 tbs black lentils

3 tbs red lentils

1 can kidney beans

1 small can corn

1 tsp raw cocoa powder

1 bell pepper

1 sweet potato

100g cherry tomatoes

2 carrots

salt, pepper, chili, paprika, herbs to taste

 

Heat a tablespoon olive oil and dice the carrots, bell pepper and sweet potatoes. Roast the tomatoes, carrots and sweet potatoes until they color and smell super aromatic. I love to add a bit of rosemary here, too.

Add 4 cups of water, wash the corn and beans and add to the chill. Stir in the quinoa and lentils as well as the cocoa powder.

Turn down the heat and simmer for a good 30 minutes. Check back to stir occasionally and – if needed – add more water.

Season and add a bit of carrot green pesto on top.

Enjoy – winter’s almost over!

 

 

Thai chicken soup

One of my favourite soups, all year around. It’s so fragrant and easy to make that it’s become a real staple in the kitchen filled with lean protein and lots of vegetables.

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Ingrdients

(serves 2)

3 carrots

2 sprigs lemongrass

2 bell peppers

1/2 lemon

1/2 onion

2 garlic cloves

ginger

1/2 zucchini

1 small red chill

2 chicken filets

Finely grate the ginger, garlic and lemongrass, dice the onion. Heat coconut oil and roast the aromatics. Meanwhile dice the zucchini and carrots, add to the pot.

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Add 2 cups water and the coconut milk, stir well and add the chicken. Simmer for 5 minutes until the chicken is cooked, don’t overcook the soup since the vegetables should still have some bite to them. Add the bell peppers and chill, simmer for another 2-3 minutes and serve hot.

An easy way to turn this dish into a delicious vegan option is to simply leave out the chicken – you’ll have a fragrant soup full of flavour. For seafood lovers: serve the soup with prawns – either grilled on skewers on top or replacing the chicken in the soup. If you’re not in an area where fresh prawns are easy to get hold of, thaw the frozen ones a little bit before adding them to the soup or readjust the amount of liquid.

Enjoy!

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A salad feast

Think that’s an oxymoron? Try this recipe and think again.

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Ingredients

For the salad:

1/4 mango

1/2 avocado

2 cups salad greens of choice

1 tsp chia seeds

1 hard boiled egg

10 cherry tomatoes

For the dressing:

1 tsp honey

1 tsp carrot green pesto

1/2 lime

 

 

Dice the mango and avocado. Peel the egg and slice, if you serve it warm, it tastes absolutely delicious!

Mix all ingredients for the dressing, add to the rest of the ingredients and serve with 2 slices of crisp bread.

 

Pre-race pasta: Fennel, honey mustard and salmon

It’s crucial to fuel up well before a race – eat something that you like and that you’ve tried before. You want butterflies in your stomach at the starting line because of race excitement and not because of something you ate before.

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Ingredients

(serves 2)

1/2 fennel bulb

1 garlic clove

1 tsp honey mustard

1 tbs greek yoghurt

1 tbs fresh orange juice

100g smoked salmon

pepper, salt to taste

1 handful pasta per person

 

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Prepare the pasta – I love mine al dente, but choose whatever you like best. Also: please note that if you choose to make this on the evening before a race, you may want to opt for ‘normal’ white pasta since the wholegrain version may (!) contain a little too much fiber an upset your stomach. Give it a try on another evening before a run and you won’t face evil surprises on race morning (I mean, who wants to stay in a porta potty longer that they absolutely have to? Yeah, right. I figured, I’ll warn you!).

 

Chop up the fennel and remove the outer layer if necessary, peel and grate the garlic. Heat a tablespoon olive oil and roast both until they color a bit. Add a quarter cup of water and stir in the mustard until it dissolves well. Reduce the heat and add the orange juice, the salmon and the greek yoghurt, season to taste, give everything a good stir and leave on the stove for another 2 or 3 minutes. Make sure the sauce doesn’t boil anymore and most of the water has evaporated when you stir in the yoghurt, so it won’t flake.

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Enjoy and kick ass in that race!