Dee Dee in The Kitchen

EDITORS NOTES: Sprint Champion D'Asia Duncan is also an incredible chef and she will be sharing her recipes here at and in Youth Runner Magazine starting with the March-April issue.  I didn't realize that blueberries had so many amazing health benefits for runners.

Healthy Food For Young Runners

How to Make Blueberry Pancakes

2 Cups of Aunt Jemima Buttermilk pancake mix

1 ½ cup of water

1 cup of fresh rinsed blueberries

1” pieces of butter

1-2 tablespoons of Log Cabin Syrup


Combine all ingredients into mixing bowl

Turn stove on to medium heat

Melt one piece of butter onto a medium size skillet

Carefully pour 4-5” diameter size of batter onto skillet

Quickly attempt to even out blueberries with fork

Cook on 1st side for 1.5-2 minutes or until the pancake is full of bubbles

Carefully flip pancake using a spatula

Cook on 2nd side for 60 seconds

Carefully pick the pancake up with spatula and place onto a plate

Repeat instruction 3-9 until all pancakes are cooked (Makes about 8 pancakes)

Top 2-3 stacked pancakes with 1-2 tablespoons of syrup



The benefits of pancakes & blueberries:

Pancakes are a good source of calcium and offer the vitamins needed on game day.

Pancakes contain a good level of protein and carbohydrates that restore the glycogen burned off during races and/or workouts.

Blueberries are high in phytonutrients, which can help with inflammation.

The Vitamin-C and Potassium found in blueberries help the body repair micro-tears.

Blueberries promote brain function and boost energy.

Blueberries are packed with vitamin C, manganese and fiber which are beneficial for your immune system, cardiovascular system and overall energy that runners need.