Hannah’s Kitchen

Nutritious Meals to Fuel the Body and Mind

One of the joys of parenting is watching your adult children develop some of the same hobbies and passions that you enjoy as a parent. Over the last ten years, both my girls have become incredible chefs and have inspired me to try out new healthy recipes. My daughter Hannah recently transitioned from professional skiing to a full-time nursing student. Even though her schedule is hectic, she values taking time to prepare nutritious meals. Enjoy trying out these delicious meals filled with color and nutrients to power you through the next workout.

Kim Rudd

Nutritious Meals to Fuel the Body and Mind

As a former professional cross-country skier and current nursing student, I’ve always been passionate about the power of nutrition to fuel both the body and mind. My journey has taught me that the key to optimal performance isn’t just about eating healthy but about finding the balance between delicious, nourishing foods that support your best performance without overcomplicating things. In this article, I’ll share some of my favorite recipes that help to fuel my engine either before or following my workout sessions.

Fresh Tomato Basil Pasta with Burrata

My favorite pasta dish. Super simple and fresh! Great for pre-race and pre-intervals dinners or for entertaining!

Ingredients:

• 12 oz good-quality spaghetti pasta
• 3 tbsp olive oil
• 3 cloves garlic, minced
• 1 shallot, finely diced
• 2 cups cherry or grape tomatoes, halved
• ½ tsp red pepper flakes (adjust to taste)
• Salt and pepper to taste
• Fresh basil leaves, torn
• 1-2 balls of burrata cheese

Instructions:

1. Cook the spaghetti according to package instructions until al dente. Reserve ½ cup of pasta water before draining.
2. In a large skillet, heat olive oil over medium heat. Add garlic and shallot, sautéing until fragrant and softened.
3. Add the tomatoes, red pepper flakes, salt, and pepper. Cook until the tomatoes break down slightly and release their juices, about 5-7 minutes.
4. Toss the cooked pasta into the skillet, adding reserved pasta water a little at a time to create a silky sauce.
5. Stir in fresh basil leaves.
6. Divide the pasta into bowls and top each with a ball of burrata cheese. Drizzle with olive oil and garnish with additional basil, if desired.
7. Serve immediately and enjoy!

Greek Bowls

These Mediterranean-inspired bowls are a fresh and flavorful way to refuel after a long day of adventuring. They offer a balance of carbs, protein, and healthy fats.

Ingredients:

• 1 cup cooked orzo
• 3 oz grilled chicken
• ½ cup diced cucumbers
• ½ cup chickpeas
• ¼ cup pickled red onions
• ½ cup halved cherry tomatoes
• 2 tbsp crumbled feta cheese
• 2 tbsp tzatziki sauce

Instructions:

1. Start with a base of cooked orzo in a bowl.
2. Top with grilled chicken, cucumbers, crispy chickpeas, pickled red onions, cherry tomatoes, and crumbled feta.
3. Drizzle tzatziki sauce over the top.
4. Serve immediately for a refreshing and nourishing meal.

Endurance Bowls

These endurance bowls (Buddha bowls) are so good and customizable. These bowls are on  a perfect mix of textures and flavors, topped with a creamy, tangy peanut sauce for the ultimate post-adventure fuel.

Ingredients:

• 1 cup cooked rice or quinoa
• 3 oz grilled chicken
• ½ cup shredded cabbage
• ½ cup roasted sweet potatoes
• ½ cup roasted vegetables (e.g., Brussels sprouts, broccoli, peppers)
• Peanut Sauce:
  • 2 tbsp peanut butter
  • 1 tbsp soy sauce
  • 1 tsp sriracha (or to taste)
  • 2 tbsp coconut milk
  • Juice of 1 lime
  • 1 clove garlic, minced

Instructions:

1. Start with a base of rice or quinoa in a bowl.
2. Add grilled chicken, cabbage, roasted sweet potatoes, and other roasted vegetables.
3. Whisk together all ingredients for the peanut sauce until smooth. Adjust consistency with water if needed.
4. Drizzle peanut sauce over the bowl.
5. Serve and enjoy!

Superfoods Soup

This has been my go-to soup for the past few years. It is the easiest soup you will ever make, and it is so good every single time. It always hits the spot. Just throw everything in a pot and let it simmer. Adapted from the “Run Fast. Cook Fast. Eat Slow.” Cookbook!

Ingredients:

• 2 tbsp extra-virgin olive oil
• 2 carrots, peeled and diced
• 2 celery stalks, diced
• 1 yellow onion, diced
• 2 tsp fine sea salt
• 2 tbsp curry powder
• 1 sweet potato (yam), cut into ½-inch dice
• 1 can (13.5 ounces) unsweetened coconut milk
• 1 can (14.5 ounces) diced tomatoes
• 1 can (15 ounces) chickpeas (garbanzo beans)
• 1 cup chopped kale, stems removed
• Juice of 1 lime

Instructions:

1. Heat olive oil in a large pot over medium heat. Add carrots, celery, and onion. Sauté until softened.
2. Stir in sea salt, curry powder, and sweet potato. Cook for 2 minutes.
3. Add coconut milk, diced tomatoes, and chickpeas. Bring to a simmer.
4. Cover and cook until sweet potatoes are tender, about 20 minutes.
5. Stir in kale and cook until wilted.
6. Remove from heat and add lime juice. Adjust seasoning as needed.
7. Serve hot and enjoy the comforting flavors.

Green Chile Enchiladas

Ambitious Kitchen, one of my favorite food bloggers inspired this recipe. It’s a super easy, delicious, vegetarian option filled with sweet potatoes and black beans. 

Ingredients:

• 8 small corn tortillas
• 2 medium sweet potatoes, peeled and diced
• 1 can (15 ounces) black beans, rinsed and drained
• 1 cup green enchilada sauce
• 1 tsp cumin
• 1 tsp chili powder
• ½ tsp garlic powder
• 1 cup shredded Mexican cheese blend
• Sour cream and sliced avocado, for topping
• Olive oil, for roasting

Instructions:

1. Preheat your oven to 375°F. Toss diced sweet potatoes with olive oil, cumin, chili powder, garlic powder, salt, and pepper. Roast on a baking sheet for 20-25 minutes until tender.
2. In a bowl, combine roasted sweet potatoes and black beans. Mix gently.
3. Warm the tortillas to make them pliable, then fill each with the sweet potato and black bean mixture. Roll tightly and place seam-side down in a greased baking dish.
4. Pour green enchilada sauce evenly over the rolled tortillas and sprinkle with shredded cheese.
5. Bake uncovered for 20 minutes or until the cheese is bubbly and golden.
6. Serve with sour cream and sliced avocado on top.

I hope you enjoy making some of the above recipes to fuel your body for the next race or workout session. Take time to enjoy the art of creating healthy meals that can provide both nutrition and zest to your life!

Hannah Rudd