Posts Tagged‘Recipe’

Gluten Free Lunch For Ultra Running

Gluten Free Lunch for Ultra Running

by Shona Stephenson on May 14, 2013

A tasty gluten free lunch, super low in calories for when you’re trying to get down to race weight.

Total Calories 464.6

1 Tsp of Olive Oil

3 Small Potatoes Cut into Quarters

7 Cherry Tomatoes

1cm of 1/2 a Pumpkin Diced

2 Eggs (Give one yoke to your dog)

1/2 Container of Spinach

1/4 Cup of Nuts or Seeds Sprinkled on top

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Pre-Race Berry Oats Trail Running Recipe 002

Pre-Race Berry Oats

by Shona Stephenson on October 29, 2012

Travelling Pre-Race Eat Out of the Container Berry Oats Break-fast

Calories 482 Fat 18.5g Sodium 161mg Carbs 72.3 Protein 17.9

Make this Trail Running Recipe the night/day before your event.

1/2-3/4 Cup of Traditional Rolled Oats
1/2-3/4 Cup of Jalna Premium Natural Yogurt
1/2 Cup of Frozen Berries
1/4 Cup of Milo
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Wight Loss Stri Fry Recipe

Weight Loss Stir Fry

by Shona Stephenson on October 17, 2012

Serves 1 Calories 372

2 Egg Whites (When I’m not pre-event dieting I allow 1 egg Yoke) 3/4! Cup of Frozen Peas
1 Cup of Water Boiled to defrost the Peas
90g Pumpkin sliced
3 Medium Mushrooms sliced 65ml! Lite Coconut Milk
1 Tsp Canola Oil
3/4 Cup of Cabbage Sliced
1 tsp of Coriander Chopped
1 tsp of Curry Powder

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Trail Running Australia Recipe Date Brownies

Date Carb Loading Brownies

by Shona Stephenson on September 22, 2012

Trail Running Recipe Date Carb Loading Brownies Makes 18 Pieces 126 Cal/ Piece

Perfect for the day before  Ultra Running or Trail Running.


1 1/4 Cup of Pitted Dates

1 Cup of Water For the Dates

1 Cup of Good Quality Cocoa Powder

3/4 Cup of Boiling Water For the Cocoa Powder

1 tsp of Baking Powder

1/2 Cup of Butter or Margarine

2 Large Eggs

1 tsp of Vanilla

2 Tsp of Maple Syrup

1 1/3 Cup of Oats Ground in your blender. Oat Meal Can be used also.

1/4 tsp of Salt

1/2 Cup of Walnuts Chopped Optional

1/2 Cup of Dark Choc Chips Optional

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Beef Koftas with Puy Lentils Recipe Trail Running Nutrition

Beef Koftas with Puy Lentils

by Shona Stephenson on July 19, 2012

Beef Koftas with Puy Lentils

Great trail running nutrition perfect for a post race recovery meal after long runs or after events. This is a fantastic meal to make instead of spaghetti bolognese. The lentils are high in iron, fibre and are a nutrient packed slow burning carb.
Serves 2, Each Serving has 512 Calories, Fat 21.3g, Sodium 978mg, Carbs 35.9g, Protein 47.4g, Fibre 11.7g.

1 Cup of Puy or French Style Lentils
1 Stock Cube (Whatever flavour you like)
1 Bay Leaf
300g Lean Beef Mince (For weight loss or if you are a female use only 200g)
1 Egg
1 Small handful of finely chopped Parsley
1/2t Cumin
1T Canola Oil
1 Can of Tomatoes
1T of Tahini

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Trail Running Nutrition Recipes No Bake Run Balls

No Bake Run Balls

by Shona Stephenson on July 9, 2012

Trail running nutrition for Pre/Post Exercise

Great trail running nutrition perfect for Long Runs the No Bake Run Balls are good for Pre/Post Exercise.

Each Ball has 100 cal Fat 4.4g, Sodium 53mg, 14.3g Carbs, 2.2g Protein.

1/2 Cup of Peanut Butter
1 Tablespoon of Brown Sugar
2 Tablespoon of Honey
1 Tablespoon of Golden Syrup
1/4-1/2 Cocoa Powder
1 Cup of Rice Bubbles
1/2 Cup of Quick Oats Grounded in a food processor to make Oat Flour.
1/2 Cup of Coconut Shredded.
1 Teaspoon of baking Powder
1/2 Teaspoon of Vanilla

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