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With 10,000 athletes expected to take part and raise €3 million for over 150 charities this year, the Cork city marathon is one of the biggest sporting events in the country. I have been asked to put together some really quick, tasty and nutritious pasta dishes to help out those folks already in training! Dishes like my Speedy Spaghetti Amatriciana and Rocket Fuelled Pasta will be sure to get athletes of all levels fuelled up and ready to rock on the big day!

Hopefully my pasta recipes will appeal to both foodies and fitness enthusiasts and you can check them all out on www.readysteadycork.com alongside several fitness schedules and training guides designed to help a wide range of people - from experienced athletes to first-time marathoners. If you are planning on running a marathon these Power Pasta recipes are packed with foods and ingredients rich in protein and ‘good fats’ such as avocados, salmon, chicken and olive oil, providing vital nutrients and ensuring that there is plenty of variety in runners’ diets!

Simple Spicy Tuna and Garlic Penne
Tuna is a fantastic healthy store cupboard ingredient which is perfect for quick dishes just like this. You can use tinned tuna, but I really love the tuna you can buy in jars stored in olive oil.

Serves 4
250g of wholemeal penne
2 tablespoons of olive oil
2 cloves of garlic, finely minced
1 teaspoon of dried chilli flakes
A good handful of parsley, roughly chopped
230g jar of tuna fillets in olive oil
A good pinch of sea salt and ground black pepper

Cook the pasta according to the instructions on the packet
In a large frying pan heat the oil over a medium heat and add the garlic and chilli flakes. Fry gently until golden.
Add the cooked pasta and the parsley to the pan and toss until the pasta is nicely coated.
Break the tuna into rough chunks, add to the pasta and stir through.
Season with a little sea salt and black pepper and serve straight away!

This, I'll be honest with you, is a bit of an experimental recipe! I like fishcakes but it just feels a bit wasteful, to spend money on a nice bit fish, and mash it up, with potatoes. I know that it's a bit weird, but it got me thinking that even though its not exactly the height of culinary excellence, I could substitute the fresh fish with some cheap and cheerful canned fish like tuna.

As a recipe this works fine, the cakes form well and cook evenly, the only thing is that if you use canned tuna like I did, you have the flavor of canned tuna, which can be a bit over powering in something like this. When I make it again, I'm going to use tuna packaged with oil in a jar which might be a little less in your face. But really the recipe works with any fish, so just substitute that part.

Cheap and Cheerful Fishcakes

1. 300g of baby potatoes
2. 2 cans of tuna
3. 1 egg lightly beaten
4. Bunch of spring onions chopped
5. Handful of Parsley roughly chopped
   
6. A good pinch of salt and pepper

Drain the tuna or fish of choice and add to the the pot of potatoes along with the egg, spring onions, salt, pepper and parsley. Mix together and form into palm sized cakes and set aside.

Heat a large frying pan, add a little bit of vegetable oil, and fry the cakes on both sides for about 5 minutes or until golden brown. Serve with a side salad and some sweet chili dipping sauce.

It's a bit of a slow week this week- after our trip to Sweden, we're gently easing ourselves back into normality. The weather in Gothenberg was great when we arrived on Friday at 27oC and sunny, however the rest of the weekend was interrupted, regularly by big filthy rain clouds! But the weather didn't dampen spirits and a full schedule of activities were plowed through, rain or no rain!

We ate out twice in two really spectacular restaurants, they were very pricey but offered really amazing food and stunning seaside views. Sjömagasinet specialises in Fish and is located in Gothenberg harbour. To start I had a really elegant, "Classic lobster soup with carpaccio of scallops, served with crème of green peas and deep fried belly of pork" and for mains, "Fricassee of halibut, North Atlantic cod and flounder served with roasted shallot sauce, pan fried scallop and prawns" however this came served in what seemed like a pretty pointless dish, with the fish dotted around the sides, and a soup bowl center which the shallot sauce was poured in.

My favourite of the two was, Nya Langedrag Vardhus, which is part of the main Yacht Club in Goteberg. I had an amazing Tuna Carpaccio with Pea Shoot salad to start, and Lamb fillet with terrine of portabella mushroom and celeriac, browned red wine sauce and
tomato roasted potato roll for the main course. So delicious! I seriously recommend both if your visiting Sweden!

I don't have any foodie pics but here's a bit of the Swedish scenery:

Can anyone translate that last one? ;)

If you haven't heard of Sally Bee before, and I hadn't up until recently, Sally is a mother of three who at the age of 36, despite a healthy lifestyle, suffered 3 major heart attacks in the space of one week. I'm not even going to go into the amazing story of her recovery, you really just have to read it. "The Secret Ingredient" is a collection of super healthy recipes which don't go over the top and features meals which are perfect for family home cooking.

I recently got the opportunity to meet the lovely Sally Bee, and despite our extremely brief encounter she comes across as an extremely vibrant and fun individual and when I remarked on her incredible story, joked and feigned heart pains! This is one of the fantastic recipes from her book, "The Secret Ingredient" which is out on Thursday 21st of January and can be ordered online via Amazon.

Prawn, Avocado and Pecan Herb Salad

You know, salads don't have to be boring. This dish is full of flavour! You can serve it as a main meal or smaller portions for a healthy starter. If you don't like prawns, you can substitute with chicken; anything goes, really. Be adventurous with your salads and make this a regular, everyday dish. Prawns give great texture and flavour to this recipe, but they do contain cholesterol,so I have allowed only four prawns per serving. If you want to make it more substantial, you can add extra protein: such as tuna, chicken or turkey.

Serves 2
Drizzle of olive oil
2 salad onions or spring onions (scallions),peeled and finely chopped
1 garlic clove,peeled and crushed
1 tbsp soy sauce
Freshly ground black pepper
8 uncooked king prawns (jumbo shrimp)
Mixed salad leaves
Watercress
1 ripe avocado
2 tomatoes, sliced
Juice of 1 lemon
Handful of fresh basil, torn
Handful of shelled pecan nuts

Heat the olive oil in a large frying pan over a medium heat.
Add the chopped salad onions, crushed garlic, soy sauce, black pepper and raw prawns.
Sauté until the prawns have turned pink all the way through.
Arrange the salad leaves, watercress, avocado and tomatoes in a big dish, then pour over the prawns and other cooked ingredients.
Squeeze over the lemon juice, sprinkle with torn basil and pecan nuts and serve.

Follow Sally Bee on Twitter over here.

One of the things I mastered last year, was preparing healthy dishes which are easy to have with you on the go.
We (Industry) were on the road everyday during the summer when we released our first two singles so I made sure we all ate well in between our fairly tight schedule.
Healthy salads were normally on the cards and went down the best, but if we were stuck for time quick and tasty wraps sorted us out!
As I mentioned we were on tour with JLS all week, and the wraps below kept us full on the road up to belfast! We have been debuting our new tracks which you can hear over here, and here, so I hope you don't mind that I have stuck up a few photo's from the gig on Saturday night. We were very excited to perform in the O2 in Dublin, but I want to brace yourselves for the photos below, because a momentous occassion took place where I got my first pair of knickers thrown at me! Knickers on a food blog, who'd have thought! :)

Quick Fresh Veggie Wrap With Crispy Prosciutto
Wraps are extremely handy for a quick and tasty lunch! The best thing is that you can really go wild when it comes to the ingredients. There are so many variations on this recipe which I make regularely, like avocado and bacon, chicken and chickpea, or even tuna and rocket!
Find your favourite combo and experiment. If you can't get your hands on proscioutto just pick up some streaky bacon instead.

Serves 2
6 slices of prosciutto ham
2 large wholemeal tortilla wraps
2 tablespoons of mayonaisse
2 large handfuls of baby spinach leaves
1 carrot, grated
1/4 of cucumber, sliced thinly
5-6 spring onions, sliced thinly
A good pinch of ground black pepper

In a large hot frying pan fry off the slices of prosciutto until crisp and golden. Remove and set aside on plate with a piece of kitchen paper.
Spread 1 tablespoon of mayo on one of the tortilla wraps.
Arrange the slices of cucumber, carrot, and spring onions down the centre of the wrap. Add the spinach leaves and then place 3 slices of the crispy prosciutto on top.
Roll up the wrap and enjoy! Repeat with the second the second wrap.