DERVAL O'ROURKE: The Fit Foodie: Home essentials for a good cup of coffee

This week I’m chatting about one of my favourite passtimes, drinking a good cup of coffee! I’m also sharing a great potato salad recipe and a super chicken that goes really well together.

It’s no secret, I love coffee. I try to keep it to one or two nice cups a day. I love mine either first thing in the morning before heading to work or in the afternoon when the slump is hitting me.

When I travelled the world as a professional athlete, as soon as I arrived anywhere my first two questions were “How do I get the wifi?” and “Where can I get a good coffee?” Coffee is almost as important to runners as the shoes they wear.

The life of a professional athlete can be fairly tame and coffee was a great way to socialise. Some of my happiest memories of professional athletics are from cafes all around the world. Even though I’m no longer a professional athlete, I still love a good cup of coffee.

This week I’m sharing my coffee essentials and a little bit of information on my favourite drink.

Home essentials for a good cup of coffee

  • Good quality coffee beans. We love the Golden Bean and 3FE but there are loads of great Irish companies. Buy whole beans and always check the date they were roasted.
  • Coffee bean grinder. I own a Bodum one.
  • An Aeropress. It costs €30 and makes one cup of coffee at a time.

The main active ingredient in coffee is caffeine. Caffeine is also commonly found in tea, soft drinks, energy drinks, chocolate and painkillers.

We should aim to consume no more than 400mg of caffeine per day, here’s an idea of how much caffeine is in our drinks:

  • Espresso: 240–720mg
  • Americano 102–200mg
  • Energy drinks: 70–160mg
  • Brewed tea: 40–120mg
  • Soft drinks: 20–40mg
  • Decaffeinated coffee: 3–12mg
  • Chocolate milk: 2–7mg.

The pros of coffee

  • Enhanced brain function, always a plus for me!
  • It can boost exercise performance.
  • Studies have shown
    reduced risk of certain disease.

The cons of coffee

  • Insomnia, there are few things worse than not being able to sleep!
  • Over stimulation, some people don’t respond well to coffee.
  • Dependency, like a lot of things too much caffeine is not good!

All in all I’ll still be sticking with my lovely cup of coffee and hopefully I’ve shared some useful tips.

Fitspiration: Check out one of my favourite people in the world of

Colin Harmon is the founder of 3fe coffee and has written a great book all about running coffee shops.

Check him out on twitter @dublinbarista

My best ever potato salad

The Fit Foodie: Home essentials for a good cup of coffee

This is one of my favourite summer salads, hence the name. It ticks so many of the Fit Foodie boxes. It’s simple to prepare, tastes delicious and is packed full of goodness.

This salad is beautiful served with some chicken or fish but is a great addition to any lunch, especially a picnic. The potatoes taste amazing tossed with the sweet peas and the creamy yoghurt dressing. The dill and spring onions add a final flourish! Why not ditch the mayonnaise laden, shop-bought potato salad for this tasty Fit Foodie approved version.

You won’t regret making this potato salad.

Prep time: 10 mins

Cook time: 20 mins

Serves: 4-6


  • 1kg new season potatoes
  • 1bunch spring onions,
  • sliced
  • 1 bunch fresh dill, chopped
  • 200g garden peas
  • 1 lemon, juiced
  • 200g organic natural
  • yoghurt
  • Salt & pepper, to taste


Bring a pot of salted water to the boil and add the potatoes.

Cook the potatoes for maximum 20 minutes, check after 10 minutes by pocking with a fork.

Remove from the heat and cool the potatoes under running cold water.

Once cool roughly chop the potatoes and set aside.

In a small bowl mix the spring onions, dill, peas, lemon juice and yoghurt together.

Add the chopped potatoes to the dressing and mix well.

Serve immediately or leave in the fridge in an airtight container.

Orange soy and ginger marinated chicken

The Fit Foodie: Home essentials for a good cup of coffee

I am always on the hunt for new ways to make chicken more exciting because let’s face it, plain chicken breasts can be a little boring.

Marinating the chicken transforms it into a real crowd pleaser and the mix of honey, orange and soy make it hard to resist.

This is a light, healthy and nutritious midweek supper.

Ginger has a whole host of health benefits too.

It’s great for relieving nausea, boosts circulation and is full of antioxidants.

Prep time: 5 mins

Cook time: 25-30 mins

Serves: 4


  • 2 tsp olive oil
  • 2 cloves of garlic, minced
  • 2 inches fresh ginger, peeled and finely chopped
  • ½ tsp dried coriander
  • 3 tbsp dark soy sauce
  • 200ml orange juice
  • 1tbps honey
  • 4 medium chicken breast fillets


Preheat the oven to 180 degrees.

Heat the olive oil in saucepan along with the garlic, ginger and coriander.

Fry on a medium heat until the garlic just starts to colour.

Add soy sauce, orange juice and honey and simmer for about 4-5 minutes.

Place the chicken breasts on oven proof tray and cover with the liquid.

Cover with tin foil and bake in the oven for 20 minutes.

Remove tinfoil and continue to bake for a further 5-10 minutes.

Remove from the oven and enjoy with your favourite sides.


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