Coconut and Date Health Balls

The perfect mid morning or afternoon snack to keep you going, thanks to Nutritionist Tammy Mond. Ingredients 10 -12 medjool dates (pitted) 1.5 cup rolled oats 65g shredded coconut Pinch of salt Method Add all ingredients into food processor. Blend well. – until crumb like. Take tablespoon amounts and roll into balls. Store in fridge.

Avo Mousse

A healthy twist on choccy mousse – yes please! Another yummy treat thanks to Nutritionist Tammy Mond. Ingredients 1 avocado 1 tablespoon honey 20g cacao powder Touch of vanilla extract Berries or nuts for toppings Method Remove peel of avocado and remove seed. Put avocado into food processor and blend until smooth. Add honey, cacao […]

Banana Protein Muffins

Are you always looking for new tasty ways to add extra protein to your diet? Look no further… Ingredients 2 or 3 bananas, mashed 2 eggs 1 tsp honey 1.5 cups flour 1 tsp baking powder 2 scoops vanilla protein powder 1/4 cup butter Pinch of salt Dark chocolate chips (optional) Method Preheat oven to […]

Ambassador Spotlight: Lindsay-Meg Walker

Joining the RF Crew in 2021, this early bird doesn’t let obstacles get in her way! With Covid messing up plans to run the New York Marathon in 2020 and 2021, this legend is determined to tackle her goal no matter what. Meet Lindsay-Meg… Tell us a bit about you. I am a sunrise chaser. […]

Morning Weetbix Smoothie

Do you find it hard to get time to make a healthy breakfast in the morning? Here is you new go-to! Simple and quick to make, there’s no excuses now. Ingredients 1 banana – frozen and chopped 1/2 cup strawberries – frozen or fresh 1-2 pieces of Weet-Bix 1 cup of milk of choice Additional […]

Ambassador Spotlight: Renee Michelle

This superstar joins us from across the sea in New Zealand. Spending her days running long and far! Meet Renee… Tell us a bit about you. I am a mother of 3 beautiful kiddies and I love custard squares and running! What keeps you fit and active? My 4 year old! He is a very […]

Chocolate Peanut Butter and Coconut Balls

Yum, yum, get in my tum! Ingredients 1/3 cup peanut butter, smooth 1/4 cup cocoa powder 1/2 cup coconut, shredded (including some for coating) 1 tsp honey (optional if want to sweeten) 2 tbsp oat flour or flour of choice Method Add all the ingredients into a bowl and mix well. Scoop a spoonful of […]

Ambassador Sportlight: Melissa Huizer

This strong mumma and self confessed RunFaster addict runs to help manage stress, taking her 4 year old daughter along for the ride. A true champion, meet Melissa… Tell us a bit about you. I am a 43 year old full time working mum to 4 year old Brooklyn. I have been running since 2006 […]

The Easiest Christmas Dessert

Christmas can often be a time of too much food and drink with lots of the yummy but not so healthy stuff on the table. If you’re trying not to overdo it at this busy time of year, this simple recipe is the way to go. Ingredients Punnet of strawberries (or more if you like) […]

Ambassador Spotlight: Julie Durbhakula

Another 2021 newbie to the RF Ambassador Crew, this champion simply LOVES to run! Some may call it an obsession, but this swim instructor and coach would rather refer to it as her very own ‘me time’. Meet Julie… Tell us a bit about you. I am a mum of 2 girls and I work […]

Cheese Scones

Everyone loves a scone with jam and cream, but have you tried a savoury scone? This cheese version is a different take on the old fave and perfect as an afternoon tea snack. YUM! Ingredients 220g self raising flour 40g butter, melted 30 cheddar cheese, grated 1 cup milk Pinch of salt Method Preheat oven […]

Essential Vitamins for Runners

As runners we usually focus on how food can fuel us for our running and exercise regimes. However, food is much more than just fuel – it provides us with the essential vitamins and minerals that we need. They help us convert the food we consume into energy, promote bone strength, boost our immunity and […]