A healthy living blog from Marshfield Clinic Health System

Cold weather sports competition? Fuel up to warm-up

Lentil, sweet potato and apple stew

Fuel-up after cold weather competition with this protein- and fiber-filled lentil, sweet potato and apple stew.

It’s cold outside, but that won’t keep you from striving toward your goal.

“Most people exercise to lower their weight or to keep it in check,” said Chrisanne Urban, a dietitian with Marshfield Clinic. “You don’t want to sabotage your exercise efforts by overeating or eating the wrong foods.”

Urban recommends a diabetic diet or American Heart Association diet to stay healthy. “It’s important to eat heart-healthy overall,” she said. “Eat healthy and not fill your body with junk.”

Race food for before and after

If you are training for a race, you’ll eat and exercise differently than someone who is exercising for weight maintenance. In either case, you’ll need fuel – carbohydrates — for the sport, Urban said.

Whether you’re a runner, biker or skier, you need to replenish after a workout.

Are you using two-a-day practices to prepare for competition? Replace what you use with these nutritious choices.

Packed with protein and fiber, this recipe is perfect for an after-work out meal on a cold winter’s day.

Lentil, Sweet Potato and Apple Stew

Prep time: 20 minutes

Cook time: 50 minutes

Servings: 2


  • 1 tablespoon olive oil
  • 1 small onion, finely chopped
  • 2 garlic cloves, finely chopped
  • 2 teaspoons coriander
  • 1 teaspoon paprika
  • 2 celery stalks, cut into chunks
  • 1 sweet potato, peeled and cut into 1-inch chunks
  • 3-1/2 ounces dried lentils
  • 2 to 3 small yellow squash, cut into chunks
  • 1 to 2 Granny Smith apples, peeled, cored and cut into large chunks
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon ground pepper
  • 1-1/2 cups low sodium vegetable broth


Heat oil on medium-high in a large heavy pot. Add onion and cook five minutes, until softened and starting to turn golden. Add garlic, coriander and paprika, and cook for one minute. Add celery, sweet potato, lentils, squash and apples; stir for one to two minutes. Add salt and pepper.

Pour in vegetable broth, cover, bring to boil, and then simmer gently for 35 to 40 minutes until lentils are soft and cooked through.

Nutrition information

Each serving contains about 410 calories; 9 g fat (1 g saturated, 0 g trans fat); 67 g carbohydrates (22 g fiber, 19 g sugar); 20 g protein.

Source: www.active.com

Save stew recipe
  1. Mar 12, 2019

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