Heather Stephens

If you love to experiment in the kitchen as much as you love to run, this week’s challenge will be a cakewalk for you! Kara Goucher met her run lover, Lottie Bildirici few years back while scrolling through foodie photos on Instagram. In an effort to use food to fuel her training, Kara reached out to Lottie and an instant friendship was born.

Lottie (aka @runningonveggies on Instagram) recently moved to Boulder to help Kara use nutrition to maximize her training in preparation for the Olympic Trials in LA. These two go together like chocolate and beans! If you try Lottie’s Protein Chocolate Fudge recipe, you’ll find the unlikely pair to be a ridiculously amazing combo.


For this week’s run love challenge, Kara and Lottie chose seven of their favorite heart-healthy recipes for you and your run lover to make! Your challenge is to try out one of their picks and post it on social with #runlovechallenge…. You never know, you might just meet the Kara to your Lottie!



Mixed Berry Chia Jam
Blueberries are made of antioxidant compounds called anthocyanins and flavonoids, which help decrease blood pressure. Spice up your morning toast with this quick and simple chia jam.


Banana Bread Muffin Toppers
Oats are high in fiber, low on the glycemic index and they help lower cholesterol and improve heart health. If you’re tired of making plain ol’ oatmeal, try these banana muffin toppers instead! They’re protein packed and perfect for post run refueling.


Mighty Green Hulk Smoothie
Greens—spinach, kale, and romaine— are filled with carotenoids, which act as antioxidants and free your body of potentially harmful compounds. Loaded with vitamins and minerals, this super green smoothie will keep your heart pumping strong!


Glazed Pistachio Crusted Salmon
Salmon is rich in omega-3 fatty acids, a nutrient known to improve heart health by increasing stroke volume and cardiac output.  This recipe is one of my favorites to make because it’s quick and easy without fancy ingredients or fuss.


Slow Roasted Tomato Sauce
Tomatoes are high in heart-healthy potassium and are also rich in a substance called lycopene. Lycopene is red carotene that gives tomatoes their beautiful color, which works to reduce bad cholesterol and helps keep your blood vessels open.


Chocolate Cherry Nut Clusters
When talking about good fat vs. bad fat, nuts are good! They contain vitamin e, which helps to lower cholesterol. These little clusters are super heart healthy and rich in antioxidants.


Protein Chocolate Fudge
Beans— yes you can sneak these little legumes into a dessert and no one will even know they’re there! Legumes help control blood sugar levels and are naturally low in fat and rich in protein. Whip up this protein chocolate fudge recipe to fast track your recovery after working out. 


jacquelyn scofield