Sometimes, as the editor of iRun, I review shoes. And sometimes, like the start of spring, there tends to be lots of them. Reviewing a slew of new running shoes recently, I dropped a word that was considered offensive: sneakers.
“Sneakers???? I’ve been wearing RUNNING shoes all my life. Why would I switch to sneakers?” wrote one reader.
“If I want reviews on “sneakers,” I go to Sneaker’s World or Canadian Sneaker Magazine or maybe iSneaker,” wrote another.
Confused, I took the question to Facebook, where our audience considered the word. Responses varied. “I have sneakers and running shoes, and they are for separate purposes,” a reader opined.
Another one said: “I wouldn’t read an article about sneakers because I don’t wear sneakers.”
“I don’t run in my sneakers, but I have sneakers. I run in my running shoes,” went a very good reply.
After Facebook, my next best source for anything running is Canadian marathon great and running coach Reid Coolsaet. Coolsaet first shared this post from Citius magazine to describe his feelings:
Coolsaet also said: “I’m fine with the word “jogging.” I often go for a jog, and enjoy it. But when I’m running fast, please don’t call it “jogging.”
Usually what Reid says is a good barometer of morality in our sport. Dayna Pidhoresky, currently training for the Tokyo Olympics, also weighed in.
“I use the words trainers, training shoes (when referring to a daily mileage shoe), as well as runners and running shoes (for any and all running shoes). Sneakers is funny,” she said. “Makes me think of a cartoon character sneaking around in loud-sounding shoes—definitely not as atrocious as saying 5K marathon!“
Often I’m a guest on Mark Sutcliffe’s iRun podcast and every time I drop the s-word, he corrects me. I’m American, he’s Canadian and perhaps that’s the difference. Oftentimes Americans use different terminology than Canadians. John Stanton, the running great and iconic founder of the Running Room, agrees.
“Running shoes or sneakers is truly a Canadian thing, parts of Canada proudly refer to their shoes as “sneakers,” while other areas are equally proud of their “runners” or referred to as “running shoes.” Both apply equally to our foot covering equipment used in our sport.”
So is it OK to call running shoes sneakers? Plenty of iRun readers said yes.
“If you are a good runner, you can call them any damn thing you want!” one reader wrote.
Another one said: “Only running snobs who run in “tribes” give a sh!t what you call your shoes. Call them whatever you want and have fun.”
“Don’t get hung on the “sneakers” word, you could call them “kicks” for all that matter,” said someone else.
I was feeling pretty good about my word choice and ready to call it a day until I reached out to one more running hero, Krista DuChene, Olympian, Marathon Mom, legend.
When asked if I could call running shoes sneakers, she offered a one word reply: “Nope,” and when Krista talks, runners listen—19 runners liked her response.
We’ll talk to Canadian Olympian Evan Dunfee, who is getting ready for not only this summer’s Olympics in Tokyo but also a special race-walking challenge at Ottawa Race Weekend. Also, a very inspiring message from elite runner Mariah Kelly, who shares what she has learned from the Black Lives Matter movement of the past year. And we’ll talk to a runner who is raising money for a project in Tanzania. We’ll let you know how you can participate in a virtual run across the Serengeti.
With a slew of new shoes dropping in their METASPEED line, it felt like a good time to check in with Norihiko Taniguchi, General Manager, Future Creations Department, at the ASICS Institute of Sport Science. We’ve tested out the METASPEED Sky racing shoe and want to know if it’s indicative of a general change in running shoe design. Taniguchi, based in Japan, was also peppered with questions about the summer Olympic Games slated to begin this July in Tokyo. Lots of new people are getting into running, what does ASICS believe it will mean to our sport? Ben Kaplan conducted an email interview with one of the more influential people in our sport.
Ben Kaplan: At this stage of shoe design, how can you create something new?
Norihiko Taniguchi: At ASICS we believe there is always something new – more we can do! Our fundamental human-centric design philosophy that drives all our development is driven by our commitment to continuous improvement and innovation. At ASICS, every product delivers balance of PERFORMANCE & PROTECTION—and is better than the last or we don’t release it. That goes for all our products and services.
BK: How do you do such a thing?
NT: We look at how runners move and listen to what they say. Their voices are always the source of our innovations and the motivation to innovate. This is how we discovered METASPEED – if we didn’t have this approach – we wouldn’t have found this exciting new discovery!
BK: Without giving away company secrets, what makes METASPEED unlike anything else?
NT: One goal, but two ways to achieve it based on our approach to human-centric design. METASPEED truly focuses on how to support individual running styles and their specific needs.
BK: What went into the launch of the METASPEED—for a line of three new shoes of this calibre, how long does it take from original concept to stores?
NT: We had the idea of creating METASPEED Sky, a pinnacle racing shoe, by extending the stride lengths for a while, however full development started about a year ago.
BK: Again, without sharing too much, but, according to your research, if two runners train exactly the same and race exactly the same, is there evidence-based research that an athlete wearing METASPEED Sky will finish first?
NT: We of course cannot state that runners will finish FIRST in METASPEED – what we can say is that test conducted by ISS show conclusively that runners perform better in the right shoe for them so cadence/stride in respective shoes.
BK: Is there a new type of foam or plastic or something you created that no other company has?
NT: METASPEED is not about any one technology—but how we have brought the best of our latest technologies together to adapt specifically to each running style. This is what we have done differently.
BK: Has something been unlocked in the METASPEED design that will influence what ASICS does next?
The breakthrough for us was to be able to discover the distinct styles with which runners, bio-mechanically increase their running speed.
BK: Will the METASPEED line be on display at this summer’s Olympic games?
NT: We will have some new products that Olympians will wear in the games, including the METASPEED shoes.
BK: With headquarters in Japan and Tokyo written on the trainers, talk about the importance of this moment in time to your brand.
Fiona Berwick, General Manager of Global Marketing Communications: This is simply a reaffirmation of our brand heritage at a time when we have seen and believe we will continue to see the growing importance of our founding Sound Mind, Sound Body Philosophy – and recognition of the positive impact of sport on people around the world. This is part of our campaign we started in January to support this mission.
BK: What do you see as the future of running shoes?
I would like to be a part of developing a shoe that is so efficient and safe that it outputs 100% of what athletes input.
BK: How do you think COVID-19 will affect the sport?
Fiona Berwick: We believe now more than ever sport has a role to play and we have seen increase hugely over COVID-19. Our whole recommitment to our founding mission – of a sound mind in a sound body – and to enable everyone to experience the positive mental benefits of sport is back on our masthead and all we do going forward is centred around this – from products, services and beyond! More to come.
Sometimes you get a new pair of sneakers and they practically demand that you also buy all new socks. Such is the case with the METASPEED Sky, the top of the line new racing shoe from ASICS, with a thick midsole and 5mm heel-to-toe height difference. The result of the shoe, as evidenced at the ASICS Institute of Sports Science, is a reduction of 1.2% of the steps you need to take to conclude a marathon.
With a pair of racers like this, of which there are currently only 108 in Canada and only six national retailers licensed to sell them, it’s important to always bring your A game. And for that, for me, it starts with getting all new socks.
I wore the METASPEED Sky was at a speed workout with my group at BlackToe and, after enjoying the oohs and ahhs from my socially-distanced teammates, I put the sneakers to work. Running 2K twice at marathon pace, 1K twice at half marathon pace, 800-metres at 10K pace and then 400-metres at 5K pace—basically, an out and out sprint—I could feel the power surge from my shoes. The METASPEED Sky are designed to conserve energy in stride-style runners, which most of us are. Since 90% of runners land on our heels, these new shoes have an “energetic” midsole foam, and you can feel the difference. Wearing the shoes before a run, they contain a bounciness and the spring-like compulsion adds a pop; it’s uncanny, but you can feel it even while you’re standing still. (ASICS says its foam is among its lightest and bounciest and longtime wearers of the brand will immediately feel this to be true).
Weighing in at just under 7 ounces and containing a 33mm rear midsole stack height, the shoe—which features a carbon plate, which has become the go-to feature in top of the line racing shoes—juts up at the toe: a cool design feature built to make it easier for runners to extend their stride length at faster paces. That’s why you can finish a marathon in less steps wearing this race shoe. And that’s one of the reasons why I felt such incredibly amazing energy return at my workout.
The great American racer Sara Hall was wearing this shoe when she had a marathon PB at the London Marathon and it feels like an edge (watch the clip of her post-race glee for inspiration). The test results from the Institute of Sports Science were that these shoes improve your running economy by 3%. At my workout, where perhaps I was a target by my teammates because I was decked out in my all new gear, I ran quicker than I had on previous excursions. Between the carbon plate and design of the shoe, I felt like a fawn skipping across a lake.
The sensation is one of flying.
In the METASPEED Sky, I could feel the power surge from my shoes. And, by wearing great sneakers, there’s almost a mental edge in wanting to run fast. It’s like taking a Porsche out on the Autobahn. I haven’t used these shoes yet on a long run and I’m not sure how they last over time. Like all of the new carbon-plated race shoes, these are not designed for the garbage miles of a Sunday long run. They’re like an Excalibur sword especially crafted for race day. (The METASPEED Sky are the first release of a new line of ASICS shoes, including the MAGIC SPEED, which also contains the carbon plate, and the METASPEED Edge, out this June). Plus, at $325 Canadian, ASICS makes no bones about putting Sky up on a pedestal. These are racing shoes for runners chasing a serious PB.
I felt my pace quicken and stride extend in these groovy new Sky trainers. A warning though: you get these shoes, you might also find yourself having to throw all your old socks away.
Gloria McCoy is a runner from California who has travelled all over the world, to more than 200 countries and territories. She is going to tell us some amazing stories of some of the places she has run. Rick Rayman, our friend from Toronto, who has run every day for more than 42 years, and has completed more than 375 marathons. And a wonderful story from Robyn Michaud-Turgeon, who has run 19 marathons and is chasing down all of the World Marathon Majors.
With the changing of the seasons, comes an onset of innovative new running shoes. The weather’s getting warmer, the sun is out: it’s a perfect time to treat yourself and reinvest in your running. But what to buy? What’s out there? Fret not. Here’s a look at ten of our favourite new running sneakers and the inside skinny of why they’re awesome and what they might be good for. In the meantime, let us know what you’re loving on your feet and tell us if you try out any of these shoes!
GlideRide 2, ASICS: Part of the ENERGY SAVING SERIES, this low-density foam cushioned runner offers a widened mid-foot and smooth heel-strike to toe-off efficiency. A marathon runner’s best friend and a sturdy shock-absorber that will please both new and experienced runners.
Zoom X, Invincible Run, Nike: Another season, a brand new in-demand lightweight, flyknit Nike running shoe. Touted as “most tested,” by Nike, these racers are soft, light and beautiful, more than a sneaker, practically a work of art. The kind of thing that, when you see another runner wearing them, the two of you stop for a moment and share a smile—it’s like driving a Ferrari and pulling up beside a driver in the exact same car.
Kinvara 12, Saucony: Featherlight and fast with a 4mm drop, this popular shoe gets a reboot with a new outsole and updated upper; a durable running shoe that improves year after year. Currently, our shoe of choice for Wednesday night speed work and a big shoe as hypothetical spring race goals suddenly become a real thing.
Forever Floatride Energy 3, Reebok: The third iteration of Reebok’s lightweight racer has a revised midsole and square-knit upper for increased durability, without greatly increasing its weight. The breathable mesh is also nice as the weather gets warmer and Reebok, year after year, becomes more immeshed in the running world. If everything wasn’t virtual, you’d see these in a 10K on some of the fastest runners in town.
1080v11, New Balance: A soft, plush shoe with a stretchy knit upper makes the 8mm drop on this popular sneaker feel like racing on a cloud. Cushioned yet quick, the 1080 is a dream on a long run and another win for Mariah Kelly’s sponsor: the 2020 iRun reader’s choice for Brand of the Year.
Mach 4, Hoka One One: As more runners turn to Hoka, the foam-forward French sneaker, the brand continues to unveil new models, like the Mach 4, softer and bouncier than earlier iterations of this popular line. Light and responsive with plenty of the famous Hoka foam, this is the sneaker we’re wearing for the virtual Ottawa Marathon, in which we intend to run faster than Mark Sutcliffe.
Kiprun, Décathlon: Lightweight and anatomically-designed by our favourite sportswear company increasing its Canadian market share, this sneaker is durable, sturdy and lightweight, weighing in at 290g in size 9. If you haven’t shopped Décathlon, you’re missing out on our new favourite store: from running shoes to camping gear to backpacks.
VIMANA, STRIKE MVMNT: With an anatomical toe drop and 4mm drop, this minimalist hybrid trail and running shoe is a Canadian-owned innovator’s dream. Fast, light and gorgeous, STRIKE MVMNT is a shoe brand from British Columbia to watch. (Hint: if you’re curious, sign up for our Race of the Month series. You just might score a pair!)
Glycerin 19, Brooks: The staple of the fantastic Brooks line now comes with GuideRails, which offer support on demand and limit excess movement. With a plush midsole and neutral support, this is a cool update of a half of fame sneaker. PS: Brooks only gets better with their approach to sports bras, probably as ever woman reading this already knows.
UltraBoost 21, ADIDAS: Springy and cushioned with almost a diving board-like foam release, the latest new UltraBoost from ADIDAS is light and offers great energy return, plus an updated torsion system, which is incredible, but here’s the other thing: it’s made with recycled materials. When I tried this sneaker I immediately had to go out and buy all new socks.
We’ll talk to a city councillor in Ottawa who is doing a virtual 100-mile ultramarathon on the trails. Also, Jane McCann moved from Ireland to Toronto and immediately found friendship and encouragement when she joined a running club. And we’ll talk to a runner who is also a designer of running shoes and race t-shirts.
Canadian Investigative Journalist Robyn Doolittle in Toronto on Saturday February 20, 2021. Photos by Solana Cain
Robyn Doolittle has forged an extraordinary career as a Canadian journalist—first uncovering the Rob Ford story and then moving on to write “Unfounded,” about how Canadian police services dismiss sexual assault claims. Today, the 36-year-old author of two non-fiction books is uncovering the gender pay gap in a series of front-cover Globe and Mail stories that—while only amplified during the world-changing times of COVID—are bringing strength to power from Bay Street to government and beyond. Doolittle, a runner, took time out to chat with Ben Kaplan about her work, her resiliency, and how she always, always (well, most of the time) creates space to run.
BK: Robyn, thanks for your time. How did your Power Gap series begin and what does it take to tackle something as pervasive as the pay gap between genders?
RD: We started this investigation with a very basic premise: could we determine if men and women in the same job are being paid significantly different salaries? I think we’ve all heard the statistic that women earn 87 cents for every dollar that a man makes, but that number is the average hourly rate of all women compared with all men in the workforce.
BK: So what does that mean?
RD: I think what most women want to know is: is the guy one desk over, doing the same work, with the same experience, being paid more? The problem with trying to investigate this is that salaries are secret. But after some brainstorming, we realized that one large chunk of the workforce does have public salaries and that’s six-figure earners in the public sector. We collected salary records for nearly 90,000 employees and what the numbers showed is that while there was still a gender wage gap issue — especially at the top — the bigger issue was just the lack of women; the lack of women at the top, on the way to the top, in the middle, on executive teams and in management jobs in general. This is where we landed on focusing on “power” rather than just salaries.
BK: Your most recent piece in the Globe featured inside documents from the law firm Cassels Brock & Blackwell LLP that showed female equity partners earned 25% less than their male peers. What did that document mean for your series?
RD: So, law firms in the US and UK have been sharing wage gap data for years, but Canadian law firms have never agreed to do the same. At the partner level, we know that the gap in the United States is about 10-25 per cent. That Cassels piece was the first glimpse of what the gap might be here. And by the way, that 25% means that, on average, male partners brought home $200,000 more per year. Think of the impact of that over a woman’s career. I know that since that piece, major law firms in Canada have taken a look at their numbers. And since then, half a dozen large firms have come out to say that they are now open to sharing gender wage gap data.
BK: It’s so awesome how your reporting brings about change. Can you talk about your methods? For instance, how did that document wind up in your hands?
RD: I definitely can’t talk about the Cassels documents, but speaking in general about journalism: reporting is mostly about talking to people. It begins with a topic you want to look into and then you just start calling people who are involved in that area. From them, you learn the history and the current issues or problems, who the main players are, what documents might exist and where those records might be, and then you finish those conversations with a list of five more people to interview. From there, the process starts again. It’s just an ever-expanding web. I do a lot of data work and access to information requests—a process by which you can obtain otherwise confidential public records—but that always comes after talking to people and learning what I should go after.
BK: Your work has been famously diligent since the Rob Ford days when you were at the Star and became one of two reporters ever to view the infamous Rob Ford “crack tape.” Can you briefly take us back to those days?
RD: I guess I should say there were actually three reporters—John Cook from Gawker also saw the video—but yeah, I mean, it was just a really bizarre time. I was a beat reporter then covering municipal politics and you have this person elected who is so unlike anyone who has come before him.
BK: It’s hard to remember clearly the Rob Ford days but he was the first of his kind.
RD: As many have pointed out before, the Ford era in Toronto was a precursor to so much of what we saw in the United States with Trump — the populism, the lying, the discrediting of media. The lesson I’ve really carried forward from that experience is that journalists need to proactively talk to the public about how they do their jobs. It’s not enough to just drop a story and move on, people need to know the process, the hurdles, the ethical dilemmas, all the work that goes into a story, and what goes on in a newsroom. With some leaders actively sowing distrust in the media, it’s so important that journalists try to be as open and transparent as possible.
Canadian Investigative Journalist Robyn Doolittle in Toronto on Saturday February 20, 2021. Photos by Solana Cain
BK: As a female reporter in some pretty tough places, do you have to take additional concerns?
RD: For sure. I mean, to bring this around to running, I think it’s very similar. I wouldn’t run at certain times of the day or in certain areas—say, along the water at night—and, if it is a bit later in the day, I wouldn’t head out without telling someone where I’m going and when to expect me back. As a woman, you’re always taking these things into consideration and I certainly do that in my work as well.
BK: What fuels your work? Is it anger, moral outrage, a sense of bringing things that happen in the darkness out into the light?
RD: I hate getting asked this question because my answer is so utterly cheesy: I like uncovering hidden truths. I especially enjoy looking into powerful institutions, systems and people and giving a voice to people who might not otherwise have one. (I also just think journalists are nosy people.)
BK: At this point, since we’re getting into your toughness, can you talk about your running, and what you do for your own mental health?
RD: First, I really hate running. I am not particularly good at it. I feel like it never really gets much easier for me. BUT I also feel like garbage if I don’t run. I started because my husband is a very serious runner and when I began tagging along on his shorter runs, there was no denying—for me at least— that running was the most efficient way to exercise and clear my head. I love seeing different neighbourhoods. I love that time for myself, just listening to podcasts or whatever. I have two little girls and they are my world, but getting away for 45 minutes is wonderful. I will say, if you’re struggling to run, things got easier for me when I started using an app to track my distance and splits. Having a benchmark made it easier to push through those first sticky kilometres. To get better in anything you need the ability to measure progress — and as I’m saying this I’m just now realizing that this is exactly what we’re talking about with wage transparency in the Power Gap series. Benchmarks help you improve.
BK: You mentioned once that it helps you recharge. That’s always such a fascinating phenomenon to me, how expending energy actually returns us with energy. How does that work for you?
RD: I know, it’s so strange. Sometimes I just feel so exhausted and I’m like: there is no way I am going to be able to run today. My body and mind are just spent. But then you force yourself and as soon as you’re going, in that fresh air, totally alone, you immediately feel better. It happens every time. And again, for me, I don’t do crazy long runs. I’m a 5-8km kind of person, and it’s usually 5km. For me, that’s the perfect time to decompress, zone out, and just have time to myself.
BK: Could you now take us up-to-date with the “Power Gap” series? Let’s say our readers hear about your work and feel empowered. What should they do if they want to work with you, if they know something that’s not right?
RD: Please (!!!) get in touch if you have a story to tell. I’m at rdoolittle@globeandmail.com. Don’t email from your work account. Don’t text from a work phone. I’m on Twitter @robyndoolittle and you can set up a burner account and DM me.
BK: Thanks for your time, Robyn. From the lot of us at Sportstats, the readers, advertisers and staff, thank you, sincerely, for your work.
The Sheraton Hotel in Boston is packed with runners and everywhere you look people are wearing yellow shoes. One runner, however, stands above the crowd, or somehow stands apart—even though he’s as humble and salt of the earth as anyone you’ll meet. Dick Hoyt, 77, is from Holland, Massachusetts and he pushed his son Rick in the Boston Marathon thirty-two times. Tomorrow, Rick, now 55, will be pushed by another member of Team Hoyt. Together, they’ve raised a million-dollars for Easter Seals. (Rick graduated from college and has his own apartment even though, when he was born, his parents were told to give him up, that he’d never be more than a “vegetable.”)
Meeting back up at the Sheraton, where the Hoyts were taken in 2013—when they were stopped on their last Boston one mile before the bombs exploded—Dick Hoyt told iRun about his life, about his plans, about his son, about Boston, and helped reinforce the true meaning of Boston Strong.
iRun: I know you just had back surgery and Brian from Team Hoyt will be pushing Rick tomorrow. But how do you feel? Will you return?
Hoyt: It’s the fourth Boston tomorrow for Brian with Rick and I’ve had some back problems and haven’t been able to run it. Two weeks before Christmas I had back surgery. But I’m feeling good. I’m feeling strong. I hope to be back next year.
iRun: Everything you’ve done has been incredible. But I can’t believe you took Rick in a boat in the water for 270 triathlons. That doesn’t even seem possible. How?
Hoyt: Rick and I were running and Dave, the Boston Marathon race director, said I looked like a triathlete. I don’t know how to swim, but I said, OK. I like Dave. I’ll give it a try. And I’ll never forget the first time I jumped in the lake, I sunk. I couldn’t swim. But that winter I joined the YMCA and I did it in Bedford, Massachusetts. The swim wasn’t too bad, I was surprised. I went out there and didn’t use my legs at all, it was all upper body.
iRun: What characteristics have defined your life?
Hoyt: It all comes down to when Rick asked me to run in that very first race. Rick was at school and a teacher gave a talk about a lacrosse player that was in an accident, he was paralyzed. And there was going to be a road race to raise money. Rick said, ‘Dad, I have to do something for him. I have to show him that life goes on. I want to run in the race.’ At the time, I wasn’t a runner. Rick was 18.
iRun: He wanted to help someone else?
Hoyt: Yeah, and everybody thought we’d go to the corner and turn around and come back, but we didn’t. We finished the whole thing and everyone thought we’d come in last, but we didn’t. We came in next to last. We’ve never been last in a race.
iRun: Running appealed to you? Appealed to Rick?
Hoyt: When we got home that night, he wrote on his computer: ‘Dad, when I’m running, it feels like my disability disappears.’
iRun: Wow.
Hoyt: It was a very powerful message to me. Somebody in a wheelchair can’t talk, can’t use his arms or legs, and now he’s running? He called himself “Freebird,” because now he was able to compete and run with everyone else.
iRun: The idea of going from victim and powerless to reframing it, I am powerful. I am free. It’s incredibly moving.
Hoyt: Because of him I made myself stronger. Our message is: Yes, You Can. There isn’t anything you can’t do. There’s no such word as no. And that’s what Rick and I have lived by.
iRun: Always?
Hoyt: When Rick was born they said ‘Forget Rick, put him away. He’s going to be nothing but a vegetable for the rest of his life.’ My wife and I, she was 19 and I was 20, we said, ‘No.’ We’re not going to put him away. We’re going to bring him up like any other child. And that’s what we’ve done.
iRun: Was that a tough choice?
Hoyt: Never a question. He was my son.
iRun: And then he graduated from Boston University.
Hoyt: I think the hardest day of my life was driving him in and leaving him in the city of Boston with people we hardly knew. It took him nine years but he graduated, and he did it on his own.
iRun: What’s your relationship like after all these years?
Hoyt: I don’t think there’s any father-son that’s any closer.
iRun: The two of you biked across the United States?
Hoyt: That was in 1992. And we went to the Santa Monica Pier— 3,735 miles in 45 straight days without a day off. Everyone thought there’s no way he can go up the mountains in Denver, Colorado, but we finished in 45 days and arrived in Boston on Thursday night and Friday night, the Sox were playing, and we ran into Fenway Park and out to the Green Monster. We stayed and watched the game. The Red Sox won. And we got up the next morning, went to Vermont and did a triathlon.
iRun: Do you see yourself as extraordinary?
Hoyt: The only thing special about me is that I had a son like Rick. Rick made me. I’m from a family of ten. I don’t know there’s anything special about me. It’s Rick. He’s the one.
Warmer days may be ahead, but let’s be honest … these days, you never know. Weather conditions aside, we could all use a taste of spring and summer right about now—especially something delicious and easy to prepare. Here are three recipes that are satisfying as stand-alone main dishes or can easily be teamed up with a salad or additional side for a heartier meal. Plus, each one requires minimal prep time and are ready in less than 45-minutes flat! Here’s to all of us, together, enjoying a healthy, sumptuous spring. RECIPES BY: Stephanie Kay
Spring Green Minestrone
Minestrone is the kind of soup where nearly anything goes and this version is no exception. Although this recipe calls for Lacinato kale, if you have curly kale or spinach in your fridge, you can still make this soup. Note: Keep in mind if you’re using spinach, you’ll need double or triple the amount because it wilts when cooked.
Prep Time: 10 minutes
Cook Time: 20 minutes
Serves: 4
Ingredients
Soup:
1 tablespoon olive oil
1 leek, white and green parts sliced
2 cloves garlic, minced
4 sprigs fresh thyme
5 cups chicken or vegetable broth
12 spears asparagus, 1/2″ chopped
15oz can cannellini beans
1 cup green peas, frozen
1/2 bunch kale, 1/4″ sliced
Sea salt
Black Pepper
Fresh parmesan
Pesto
DIRECTIONS:
ONE: In a large pot, heat olive oil on medium, add sliced leeks and cook until softened, about 3-4 minutes.
TWO: Add garlic and a pinch of sea salt and cook for an additional 1-2 minutes until garlic has softened. Add whole sprigs of thyme, stir and cook for an additional 30 seconds.
THREE: Pour in broth and bring to a boil. Once boiling, reduce to a simmer and add asparagus and cannellini beans and cook for 15 minutes.
FOUR: Add kale and green peas and simmer for an additional 5 minutes until kale has wilted.
FIVE: Remove from the heat, remove thyme sprigs, and season to taste with salt and pepper.
SIX: To serve, sprinkle with grated parmesan and a dollop of fresh pesto.
Sheet Pan Bruschetta Chicken
Tomatoes add a satisfying freshness to most recipes. In this dish, together with chicken, garlic and olive oil, it serves up some important nutrients that every runner needs. Wrap it all up in the warm, delicious flavours of bruschetta, and this is a weeknight chicken dinner winner!
TWO: In a bowl, combine the potatoes, olive oil, salt and black pepper, toss to combine, and then transfer to a large baking sheet.
THREE: In the same bowl, combine the chicken breasts, olive oil, Italian seasoning, garlic powder and sea salt. Using your hands or tongs, toss the chicken in the spices until well coated. (If time permits, you could do this ahead and allow it to sit for up to 24 hours for extra flavour.)
FOUR: Add chicken to the same baking sheet as the potatoes, leaving space in between each chicken breast so that they cook evenly. Transfer the baking sheet to the oven and allow to cook for 20 minutes.
FIVE: While the chicken and potatoes are cooking, in a separate bowl, combine the tomatoes, onion, garlic, olive oil, balsamic vinegar, salt and half of the basil. Stir until well to combine and set aside.
SIX: After 20 minutes, remove the baking sheet from the oven, flip each chicken breast over and give the potatoes a good toss.
SEVEN: Top each chicken breast with shredded / sliced mozzarella and big spoonful of the tomato mixture until it has all been used. (You can also wait and top the chicken breasts with the cold tomato mixture once they are cooked, but I prefer it a bit warm.) Return the baking sheet to the oven and allow to cook for another 10 minutes until chicken is golden and cheese is bubbly.
EIGHT :Once cooked, remove the sheet pan from the oven and sprinkle each chicken breast with remaining fresh basil and a bit of parmesan to serve.
NINE: This dish can be served immediately, stored in the fridge for up to 5 days, or in the freezer in airtight containers for up to 3 months.
Grilled Cajun Shrimp Tacos
Turn your Taco Tuesday into something a little different by using grilled shrimp. Using Cajun seasoning adds a standout bold flavour that easily pairs up with your favourite taco toppings.
ONE: In a small bowl, combine the chili powder, cumin, paprika, garlic powder, oregano, cayenne and sea salt, and mix to combine.
TWO: In a separate bowl, add thawed shrimp (tails removed), drizzle with olive oil, sprinkle with spice mixture and toss until shrimp is well coated.
THREE: Heat a grill to medium-high heat, place shrimp onto the grill and cook for 2-3 minutes per side until shrimp are opaque.
FOUR: While the shrimp are cooking, prepare the toppings; shred lettuce and cabbage, cube avocado, dice onion, chop cilantro and slice limes.
FIVE: Once the shrimp are cooked, assemble the tacos. Layer tortillas with shrimp and toppings of your choice, and serve immediately.
Stephanie Kay is an Ottawa-based registered holistic nutritionist, who focuses on small sustainable steps you can use to maintain a healthy lifestyle. Learn more about her nutrition programkaynutrition.com.
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