“Colorful” is how Courtney Jakacki describes her cooking.

“Because I use vegetables, fruit, meat and pasta,” the 26-year-old Fort Wayne resident says. “I add as (many) vegetables in a dish as I can because it gives it lots of flavor and nutrients.”

Besides being an avid runner, Jakacki is a certified and registered dietitian. She understands the importance of healthy eating and how it affects the body.

“Actually, the reason I went into (this) field is because I was interested in nutrition and how nutrition can improve your athletic performance,” she says.

“I run four or five times a week, bike three or four times a week, and I lift weights once a week. I’m a part of the Fort Wayne Track Club and would love to help more people with sport nutrition concerns.”

Each recipe Jakacki offered is accompanied by a note explaining when and why the meal should be eaten.

The first recipe is Penne Pasta with Chicken and Garden Fresh Veggies. Jakacki gives three reasons why she believes this is a good meal choice before a race.

•It’s high in carbohydrates, low in fat and fiber, and moderate in protein, which is a good balance to help fuel the body and minimize gastrointestinal distress.

•It provides important vitamins and electrolytes needed to help your body perform well.

•You can get most of the ingredients from your garden or from local farmers markets.

On race day, Jakacki begins with a PB&S (strawberry) Smoothie for breakfast. She lists the following reasons:

1. Liquids are easier and quicker to digest and consume. This is especially good for a race that starts at 7:30 a.m. It’s also easily consumed, so it’s good for pre-race jitters.

2. Low in fiber and fat, it’s easy on your digestive system and less likely to cause digestive discomfort.

3. It contains a good combination of carbohydrates, proteins and fat for a pre-race meal.

To refuel the body, Jakacki proposes Crock-Pot Tex-Mex Pot Luck. She says the dish contains complex carbohydrates to replenish glycogen while providing protein to help rebuild and repair muscles and support the immune system.

The best part is that it’s prepared in a crock pot – ready to eat right after the race!

Q. You work as a part-time consultant with Armstrong Nutrition Management and full time with DSI Renal Centers. What do you do at the renal center?

A. I basically educate them on the renal diet. It can be very strict. It’s basically about diet guidelines and what foods they can have and what foods to limit.

Q. Do you work anywhere else?

A. I’ve been a dietitian two years now. I just started my own sports nutrition and wellness coaching. (She can be reached at courtneyRD83@aol.com.)

Q. You’re running in the upcoming Fort-4-Fitness (Sept. 25 and 26 at Parkview Field). Did you run in last year’s race?

A. Yes, I ran the half marathon last year and will be doing it again this year. I will be volunteering at the Fort-4-Fitness Health Fair on (Friday).

Q. What’s your favorite cookbook?

A. I use a lot of the recipes in Nancy Clark’s Sports Nutrition Guidebook. I think that’s what got me interested in sports nutrition. And my mom (Denise Cleveland of Garrett) always cooked healthy. She cooked homemade every night, and we always had sit-down meals.

I have a habit that I print (recipes) a lot from online – www.recipezaar.com and www.allrecipes.com. I usually Google what I’m looking for.

Q. What’s your favorite food?

A. Anything with peanut butter in it.

Q. What’s one thing people won’t find in your refrigerator?

A. Stick margarine.

Q. What advice would you like to give beginner cooks?

A. Try to incorporate more vegetables into things – into pizza, casserole dishes, stir-fry. Vegetables fill you up but don’t add a lot of extra calories. You can use them in many different ways. And you can do so many things that you can’t get sick of them.

Penne Pasta with Chicken and Garden Fresh Vegetables

2 tablespoons olive oil

1 boneless skinless chicken breast (7 to 8 ounces), cut into bite-size pieces

1/2 cup diced onion

1 1/2 cup chopped zucchini

1 cup chopped mushrooms

3 garlic cloves, minced

1 cup chopped fresh tomato

1/2 teaspoon salt

1/4 cup chopped fresh Italian parsley

1/4 cup chopped fresh basil

1 pound penne, cooked al dente and drained

Grated Parmesan cheese, as desired

Heat the oil in a large saucepan; add chicken and cook until pink is gone throughout. Stir in onion and sauté for 5 minutes. Stir in zucchini and mushrooms and sauté over high heat, stirring until tender, about 10 minutes. Stir in garlic and sauté for 1 minute. Stir in tomato and cook for 5 minutes.

Add in salt, parsley and basil. Toss hot pasta with the sauce; serve immediately. Sprinkle grated Parmesan cheese on top. Makes 4 servings.

PB&S Smoothie

1/2 cup 100 percent apple juice

1/2 cup low-fat plain yogurt

1/2 cup frozen strawberries

1/2 fresh banana

1 tablespoon peanut butter

Blend all ingredients in a blender until smooth. Add ice to make thicker or water to make thinner and blend again.

Makes 1 serving.

(Note: Consume at least two hours, preferably three to four hours, before the race. If eating three to four hours pre-race, have a slice of toast or 1/2 bagel with butter and/or jam as well.)

Crock-Pot Tex-Mex Beef Burritos

3 pounds beef roast (chuck, top round, etc.), can be used from frozen or thawed

1 (15 1/2 -ounce) can light red kidney beans, undrained

1 (15 1/2 -ounce) can black beans, undrained

1 (11-ounce) can corn, undrained (or any corn kernels – can be used fresh or frozen but add 1/2 cup water)

1 (10-ounce) can diced tomatoes and green chilies, undrained (or any tomatoes and green chilies – can use fresh but add 1/2 cup water)

1/2 teaspoon cumin seed

1/4 teaspoon celery salt

1/4 teaspoon chili powder

3 bay leaves

1 tablespoon garlic powder

1/8 teaspoon crushed red pepper flakes

1/4 teaspoon red cayenne pepper

1/4 teaspoon black pepper

1/2 cup water

Flour tortillas or chips, as desired

Place beef roast in crock pot.

Add beans, corn, tomatoes, seasonings and water. Set crock pot on high for 6 hours (if meat is thawed) or 7 hours (if frozen).

Discard bay leaves before serving.

Use a slotted spoon to drain liquid and serve with tortillas or chips. Makes 10 (4-ounce) servings.