I have been getting recipe requests.

So I thought I would take today’s post to publish a few recipes that work well for runners, courtesy of my ex-nutritionist.

The recipes below are all under 15 minutes, and very low cost. Enjoy!

SALMON FAST!

Cost: $4.60

Time: 10 minutes

Set a medium pan to High. Add 1/2 cup water.

Fill with 2 cups green beans. Cover.

While the beans are cooking, combine the following in a cup:

1 tbsp of lemon juice

3 crushed bay leaves

1 tbsp tsp of dill

1 tbsp mayonnaise

Drizzle half of this mixture onto a microwave safe plate. Set a salmon steak onto the plate. Drizzle the remaining sauce onto the salmon. Microwave on medium power for 2-4 minutes.

Inspect the salmon. The pink should turn to light pink, all the way through. Continue cooking for 45-second blocks, until it is cooked through.

Drain the green beans and set on your plate. Set the salmon beside the beans.

Enjoy with an optional small piece of fruit. I find pear goes nicely with this.

TOFU, PESTO, AND VEGGIES

Cost: $2.50

Time: 10 minutes

Set a large fry pan on Medium/High.

Add:

2 tbsp water

2 cups of chopped carrots, zucchini, red peppers and any other vegetable you prefer.

Cut 1/3 of a block of extra firm tofu into cubes (makes 1 cup)

Add to pan, stirring often.

After 3 minutes add 2 tbsp of pesto.

Fry for 2 more minutes.

LOW CARB INDIAN BEAN MEDLEY

Serves 3

Cost: $1.70 each

Time: 15 minutes

1 cup black beans

1 250 mL carton of egg whites

3 tbsp sugar free peanut butter

1.5 Tbsp coconut oil

3 cups torn or chopped spinach

1 chopped carrot

1 small chopped onion

2 tbsp curry powder spice mix

Heat up a pan to almost high.

Add chopped vegetables, beans, spices and coconut oil.

Cook until carrots are soft.

Add egg whites.

Stir frequently for 2 minutes.

Add peanut butter and stir until ingredients are mixed.

TUNA LETTUCE WRAPS

Cost: $2

Time: 5 minutes

In a bowl mix:

1 can of flaked light tuna, drained

2 tbsp of low fat mayonnaise

3/4 cup chopped celery

1/2 cup chopped onions

Wrap tuna salad in leaves of your favourite lettuce

Add 1 or 2 Lavash crackers or low fat whole grain crackers

CAPRESE SALAD

Cost: $3.05

Time: 5 minutes

3 tomatoes: wash, remove tips and cut into 1 cm thick circles.

Place on a plate and drizzle with 1 tbsp vinegar, balsamic vinegar or apple cider vinegar.

Grate 1 tbsp of aged parmesan cheese. Add some black pepper and oregano.

For protein enjoy on the side some low fat mozzarella or skinless chicken or enjoy some protein powder and water as your beverage.

SPICY CHICKEN STIR FRY

Cost: $4.00 each

Time: 10 minutes

You’ll need:

2 boneless skinless chicken breasts

2 stalks of celery

1 red pepper

2 large carrots

1/2 cup uncooked rice or quinoa

Jamaican jerk sauce (hot sauce basically)

1 tbsp olive oil and 1/2 tbsp coconut oil

Place large pan or wok on high.

Add 3/4 cup of water, oil, and rice to pan. Stir and cover.

Cut chicken into 2 cm cubes, place in pan.

Turn heat down to medium-high. Cover and stir occasionally.

With a clean cutting board and knife, cut vegetables into bite sized pieces and place in pan.

Add 3 tbsp of jerk chicken sauce to pan. Stir until ingredients are covered.

Turn to medium low and simmer until desired thickness. Chicken must be white on the inside.

Add 2 tbsp of psyllium husk to boost the fibre count of the meal and thicken the sauce.

KB’S CHICKEN CAESAR SALAD

Serves 2

Cost: $2.70 each

Time: 15 minutes

Set a fry pan onto medium/high.

Add 2 tbsp of water and 1 tbsp of olive oil to the pan.

Cut a chicken breast into 1 cm cubes and place into fry pan.

Stir occasionally and cook for about 10 minutes

In between stirring, wash the romaine:

Place 2-3 heads of romaine into a clean sink or pot.

Wash and tear apart leaves.

Spin in salad spinner or dry with clean towel.

Set leaves in huge salad bowl.

Use 2 tbsp a low sugar Caesar salad dressing or make this dressing:

1 raw egg

1 tsp flax or walnut oil

2 tsp olive oil

1 tsp mustard (from the bottle, not the powder)

2 tsp balsamic vinegar

1 tsp white vinegar

1 tsp water

4 drops of hot sauce/Tabasco

2-8 cloves of garlic (chopped or use the mashed stuff in the jar)

1 tsp black pepper

Shake immediately before adding to salad.

Add dressing and cooked chicken to salad.

Add 2 tbsp of All Bran Buds instead of croutons.

Enjoy with a thin slice of bread or extra Bran Buds.

THE MEAL SHAKE

Cost: $2.50

Time: 5 minutes

In a blender combine the following:

1 scoop of plain protein powder OR combine 1/3 cup of cottage cheese and 1/3 cup egg whites

2/3 cup of any fruit you like (I use blueberries for the antioxidants)

2 tsp of flax oil

1 tbsp of uncooked oats

1 tbsp of plain yogurt

1/2 cup milk or soy milk (or use water if you are trying to lose weight)

1 cup cooked cauliflower or broccoli

2 tsp Psyllium husk

Water or ice as desired

Make 4 portions of this and you can have awesome nutrition for your busiest day at work!