After all that hard work on foot (not to mention the months of training) us runners deserve some tasty post marathon grub! I’m excited to share some of my favourite pre/post race nosh on CTV Morning Live Ottawa. From Sweet Potato & Spinach Roti, Chocolate Peanut Butter Cupcakes, Kale Chips and a thirst quenching homemade sports drink ~ I’ve got your hunger covered! Happy Running and post race eating!!

Click here to learn why the Ottawa Marathon has a special place in my heart.

Click on each pink title for link to recipes & snack info

Homemade Honey Citrus Sports Drink Made with Billy Bee Honey 


After a long, warm weather run or sports activity, many of us reach for a commercial sports drink.  Most sports drinks are loaded with artificial colours, processed sugars and poor taste.  With a few pantry staple ingredients, you can prepare your own thirst quenching sports drink for only pennies per serving.

4 cups (1 L) water

2 tbsp (30 mL) Billy Bee liquid honey *or to taste

1 bag flavoured herbal tea *Ginger, peach or berry flavour

¼ cup (60 mL) orange juice

2 tbsp (30 mL) freshly squeezed lemon juice

¼ tsp (1 mL) quality sea salt

Boil water.  Remove from heat and stir in honey.  Steep tea bag for at least 30 minutes. Chill. When ready to prepare, remove tea bag.  Add juices and salt to cooled tea.  Shake (*if placing drink in a mason jar) or stir well to combine. Consume within two days of preparing.  Makes about 4 cups (1 L)

Coconut Chocolate Energy Truffles Made with Billy Bee Honey

Satisfy your sweet tooth with these good-for-you and easy to prepare bites.  Perfect for a post workout nibble, or 3 p.m. at-your-desk snack.

1 cup (250 mL) each; large flake sweetened coconut, peanuts and dark chocolate chips (*at least 70% chocolate)

1/2 cup (125 mL) large flake rolled oats (*or quinoa flakes)

3 tbsp (45 mL) each; chia seeds and hemp seeds

1/2 cup (125 mL) Billy Bee liquid honey

2 tsp (10 mL) pure vanilla extract

1/4 tsp (1 mL) pure coconut extract

*extra shredded coconut

Place coconut, nuts, chocolate and oats in the bowl of a food processor fitted with a metal blade.  Pulse until finely chopped.  Add remaining ingredients and pulse until mixture comes together and starts to form a ball.  Roll mixture evenly into balls – just a bit smaller than a golf ball (should yield approx 16 “truffles”).  Roll each truffle in shredded coconut to coat.  Store in an airtight container in refrigerator for up to two weeks.


Click here to learn more about Healthy Crunch Kale Chips ~ available at: Farm Boy, Loblaws, Metro and Whole Foods in the Ottawa area.

Peanuts and Peanut Butter are staples in Canadian homes, not to mention a favourite snack for runners. Click on each pink recipe title(s) below for link to recipes ~ and watch Charmaine chatting peanutty recipes on What She Said Radio.

Chickpea Sweet Potato and Spinach Roti

Sweet Potato, Chickpea & Spinach Roti  


Peanut Butter Hummus


Double Chocolate Peanut Butter Cupcakes

Charmaine is a regular guest on Rogers Daytime Ottawa, CHCH Morning Live, Canada AM, Breakfast Televisionimg_20160629_063709, What She Said Radio and food writer for Running Room Magazine sharing her love and enthusiasm for all things food, cooking and running.

Most importantly; Charmaine is the mother of two active boys, Tyler & Colgan.

Charmaine understands the importance of preparing healthy, wholesome dishes all while keeping budget and time in mind. For more tasty recipes visit

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