Immunity Boost Ginger Carrot Soup

So you've just completed a marathon, when suddenly you have a sore throat, or a cold. You may think that all that running makes you healthy, but did you know that your immune system is at its weakest in the two weeks following a big run or a race? According to Runners World, while 30 to 45 minutes of moderate daily exercise does stimulate the immune system, the rigors of running longer distances temporarily weakens it. Now, I don't want to jinx myself, but I have done a pretty good job at staying healthy through the past two marathon training cycles. Multi-Vitamins, immune-boosting foods, you name it, I've probably tried it. That is why I was bummed this past week when I came down with a horrible sore throat. With many people around me being sick, I guess it should come as no surprise that my weakened immune system left me susceptible to a bug.

Enter my Immune Boost Ginger Carrot Soup. I was first introduced to white miso by Shalene Flanagan and Elyse Kopecky's, Run Fast Eat Slow, cook book. Knowing that it is rich in probiotics, I decided to use that as a the base for my soup. Ginger is a known cold and flu fighter, so adding that was a no brainer.

Immunity Boost Ginger Carrot Soup (serves 1)

Place all ingredients into your blender or vitamix

  • 1.5 tsp white miso paste
  • 1/2 cup steamed carrots
  • 1/2 cup sweet potato
  • 1 table spoon raw ginger
  • 1/3 cup almond or cashew milk
  • 3 cups hot water

Blend on high for 2 minutes.

Serve with a tablespoon of nutritional yeast sprinkled on top (hello, vitamin B12!)


How do you stay healthy while training or racing? 

Do you have your own immunity boost soup recipe? Please share!

I’d love to hear from you! Leave a comment below or find me on TwitterInstagram and Strava. Check out my running story in Canadian Running Magazine

Coco-Cash-Chia-Cherry Powerbombs


I rarely make a recipe twice. I try lots, but only on rare occasions do I find myself remaking something multiple times. These Powerbombs would be one of those times. I've been focusing on cutting the junk from my diet. That means any processed garbage (e.g., maltitol, aspartame, sucralose), including the protein bars I used to inhale are OUT. I'm pleased to report I've been making lots of progress in this area.

Additionally, I've been reading lots about the low-carb high-fat paleo approach to nutrition. Interestingly, there's a lot of information out there that suggests that this approach to fuelling can be extremely advantageous for endurance athletes. The traditional view that we need to "carb-load" seems to have a few flaws, to say the least.

Enter my Coco-Cash-Chia-Cherry Powerbombs. They are the perfect afternoon snack or pre-workout fuel, and pack a ton more nutrients in them than any processed protein bar does. I'm also pleased to note they are nearly half the carbs, and double the {GOOD} fat of some of the bars I had been eating.

Coco-Cash-Chia-Cherry Powerbombs (makes 22 bombs)
1 cup almond meal
1/4 cup cashew butter 
1/4 cup chia seeds 
1/4 cup dried cherries 
3 tbsp cocoa nibs 
2 tbsp hemp seeds
2 tbsp real maple syrup 
1 tbsp coconut oil
Rolled in 2 tbsp shredded coconut

1 ball: 110 cal/ 8.6g of Fat / 7g of carbs / 3.3g of protein



  1. Simply place all ingredients in your blender. Blend for 1 minute. Use a table spoon to measure one Powerbomb. Roll into balls.
  2. Once all mix is rolled into balls, take a ziplock bag with 2 table spoons of shredded unsweetened coconut in it. One by one, put a Powerbomb into the bag and shake around. Voila.




What's your favourite snack recipe?  Please share in comments below! 

I’d love to hear from you! Leave a comment below or find me on TwitterInstagram and Strava. Check out my running story in Canadian Running Magazine.