As race day approaches (as it is for me), it’s vitally important to maintain proper triathlon nutrition, to eat healthy foods that  fuel the musculoskeletal system. So even when there “is no food in the house”, I still have to make it happen!  Here is a healthy meal I made up after getting home from a long weekend away in Colorado.  I scrounged around in the cupboard for a few canned goods and spied about the only thing in the fridge that wasn’t a condiment, a little bit of fresh watercress that amazingly, was not rotten.  I didn’t measure while making this, so some amounts are estimates.  If proportions don’t seem right to you, adjust to your liking. Remember, recipes are just guidelines! :)  After tasting this, my husband said, “Jen, you’ve got to write this recipe down, I want to have it again.”  So here it is…

Warm White Bean, potato, artichoke salad with pesto

1 lb small red potatoes, diced

1 can artichoke hearts, drained and chopped

1 can white beans, drained and rinsed

3 Tbs pesto (my recipe made without oil follows, or use store bought)

1 bunch watercress or other small leafy green

  1. Boil potatoes about 10 minutes or until fork tender
  2. While potatoes are boiling, combine beans and artichokes in large bowl, then make the pesto.
  3. Drain potatoes and add to bean/artichoke bowl, immediately cover so steam warms the beans and chokes for 1-2 minutes.
  4. Add pesto to bowl, toss to coat evenly
  5. Salt and pepper to taste
  6. Divide bunch of watercress among 2-4 plates and top with bean/potato mixture


2 Cups packed basil leaves (or other herb of choice)

1/4 Cup raw sunflower seeds toasted in dry skillet on medium heat until golden brown, stirring frequently (or use pine nuts)

juice of 1/2 a lemon

2 garlic cloves, chopped

1-2 Tbs water

  1. Combine basil, seeds, garlic, juice in blender or food processor until blended into paste; add water to desired consistency.  Scrape down sides of bowl if needed and re-blend.  Add salt to taste.