Tuesday 20 February 2018

Derval O'Rourke's fit fuel

Derval O'Rourke. Photo: Jemma Watts
Derval O'Rourke. Photo: Jemma Watts
Turkey stir fry

It's been a busy few weeks at Fit Foodie HQ, and when things get busy with work, and life in general, it can be hard to motivate yourself to lace up the runners and get out the front door. When there are multiple demands being made on your time, exercise can often be the first thing to go from your schedule.

I've been preparing for the upcoming 5k run by training with my two friends, Mary and Louise, and I've found that training with the girls has really helped keep me motivated. Training with friends, with a common goal in mind, has given me a reason to run consistently and, when it comes to fitness, consistency is key. It's also a great way to spend time with friends. By switching your coffee dates to 'fit dates', you save a bit of money too.

We have a WhatsApp group for our sessions and we message each other to organise fit dates. This is a major motivating factor for me.

When I was in Dublin last week for work, the girls got together and trained together. They ran a 5k faster than our record to date. It just goes to show: that extra little push a training buddy can give you can make all the difference.

This week's recipe is a great midweek dinner option and the leftovers taste equally delicious the next day. This turkey stir-fry recipe is one that fits all the Fit Foodie hacks we have covered so far. It's perfect for cooking once and eating twice, it freezes beautifully and, most importantly, it tastes delicious hot or cold.

It might seem strange to put minced meat into a stir-fry but it actually works really well with turkey because the smaller pieces of meat soak up all of the flavours of chilli, ginger, garlic and soy sauce.

This is another recipe where you don't have to stick rigidly to the ingredients list. Just use it as a guide and don't be afraid to experiment with the contents of your larder and fridge.

Turkey is a great source of lean protein so is perfect for anyone training hard. The herbs and spices not only taste delicious but are said to have an array of benefits. I've served this dish with brown rice, as it's a great wholegrain choice. It has a lower GI score, meaning it leaves you energised and satisfied for longer. It is also rich in fibre and may reduce the risk of various chronic diseases, while having a positive effect on blood pressure.

All of these positives make this week's recipe a real winner. Happy running and cooking!


Turkey stir fry

Serves: 2

Prep time: 5 mins

Cook time: 15 mins


2 tbsp coconut oil

1 onion, finely sliced

1 chilli, finely chopped

4 garlic cloves, crushed

1 thumb-sized piece of fresh ginger, grated

Handful of broccoli, broken into small florets

1 carrot, peeled and cut into matchsticks

1 bell pepper, finely sliced

400g turkey mince

3 tbsp soy sauce

1 tbsp fish sauce

125g brown rice

Handful of basil leaves


Melt the coconut oil in a large pan over a medium-high heat.

Add the onion, chilli, garlic and ginger, and stir-fry for about 3 minutes.

Add the broccoli, carrot and pepper, and stir-fry for another 3 minutes.

Add the turkey mince, soy sauce and fish sauce, and stir-fry for 8 minutes or until the turkey is cooked through.

Meanwhile, cook the rice according to the instructions on the packet.

Spoon the cooked rice into warmed serving bowls. Spoon the stir-fry on top.

Before serving, tear the basil leaves and scatter them over the stir-fry. Enjoy!

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