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Refuel Bowl

Mmm, mmm, fuel.

Mmm, mmm, fuel.

Getting back to my old routine of training has also brought back my appetite–thank goodness, I love eating. During my long injury hiatus, I realized there is a difference between eating and fuelling. Sure we need to eat healthy but if you’re training you need to fuel. What’s the difference? Fuelling is eating to perform. Think about it… Lots of people run to stay healthy but some of those people don’t just run for health, they run to perform. Fuelling is for performance. My new mindset gave way to my new favourite meal to refuel with. It’s absolutely packed with nutrients and energy and it’s easy to prepare, making it great between sessions or after a long day in the saddle. For an extra boost, sprinkle with some calcium rich sesame seeds or protein rich cashews. If you don’t have sprouts, substitute with chickpeas or cashews.


All goodness.

Refuel Bowl

Serves 2


  1. 1 tsp garlic, chopped

  2. 1/2 tsp oil (olive or coconut)

  3. 3/4c vegetable stock

  4. 1 tbs tamari

  5. 1 tbs lemon juice

  6. 1/2 tbs tahini

  7. 3 baby yellow button squash

  8. 5-6 heads baby pak choi (about 2 large handfuls)

  9. 10 slices cucumber

  10. 16 sugar snap peas

  11. 20 leaves of baby spinach (about 1 handful)

  12. 1/2c  or more fresh mixed sprouts

  13. 100g soba or rice noodles

  14. 2 lemon slices for garnish

Spinach, snap peas, baby button squash, pak choi, cucumber.

Spinach, snap peas, baby button squash, pak choi, cucumber.


1. To make the sauce, sauté garlic in oil on medium heat until edges are brown. Then, add stock and bring to the boil. Remove from heat and stir in the tamari, lemon juice and tahini until combined. It’s okay if the tahini looks a bit unblended. Set aside.

2. Cook noodles according to package instructions. Meanwhile, wash and prepare the vegetables. Thinly slice the baby squash, trim the ends of the pak choi and snap peas, and sliver the cucumber slices.

3. Drain and rinse the noodles and set aside. Rinse the pot and then return to heat with 2 tablespoons of water. Add the baby squash slices and then the pak choi on top and allow to steam until pak choi just begins to soften. Remove from heat.

4. To serve, divide the noodles between two bowls. Pour equal amounts of sauce over each bowl of noodles and gently toss. Sharing between the two bowls, pile the raw baby spinach in one corner and then overlap with the lightly steamed pak choi. Continue around the edge of the bowl, adding the lightly steamed squash and raw snap peas. Top each with 1/4c of fresh sprouts and half the cucumber. Garnish with a slice of lemon. Enjoy hot or cold.


Refuel Bowl

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