Creating your own healthy meals to bring into the backcountry isn’t nearly as difficult as you’d think. With a few handy kitchen tools like a food processor, dehydrator, blender and coffee grinder I’m able to whip up delicious crackers to compliment my meals, or eat all by themselves. Ingredients 1 bell pepper 4 cloves garlic 5 cups of tomatoes 3⁄4 cup lime juice 2 cups onion 1⁄16 cup cayenne pepper 1⁄8 cup salt 1⁄8 cup turmeric powder Tsp.
Ingredients 2 cups cooked quinoa 1 can of black beans or black eyed peas 1.5 cups of corn ( fresh or frozen) 3 limes juiced 1⁄2 tsp cumin 1⁄2 cup cherry tomatoes sliced Garnish with avocado Tips Quinoa cooked in chicken broth or before broth is much better If using frozen corn make sure it is defrosted Make ahead of time and refrigerate. Add the avocado right before serving.
In a blender add: 1 handful spinach, chopped 1 ripe avocado, chopped 1⁄4 c fresh basil, chopped 1 tbsp fresh-squeezed lemon juice 1 clove of garlic, minced 1⁄4 c plain, unsweetened almond milk salt & pepper to taste (Optional: paprika, crushed red pepper flakes, lemon pepper) Directions: Boil appropriate serving of noodles until cooked, drain water, then return damp noodles to warm pot.
1 c rolled oats 1⁄4 c agave or honey 2 tbsp peanut butter (most people would probably use 1⁄4 c—I was just being calorie conscious) 1⁄16 c chia seeds 4 large pitted dates *2 tbsp dark chocolate chips (mini chips would work better, but not necessary) 1. Place agave, peanut butter, and 1/2 c oats in a mixing bowl and set aside. 2. Place dates, the other half of your oats, and chia seeds in a blender or food processor and pulse until all are finely chopped.
Meat & Veggies 2 organic chicken breasts cubed 2 large organic yellow onions chopped 1 large organic yellow squash minced 1 tbsp organic sage 4-6 cloves of garlic 2 full organic celery heads/stalks chopped 5-7 large organic carrots chopped 5 Organic mushrooms sliced 4 cups organic chicken broth 1⁄2 cup organic sprouted wheat flour Salt to taste I just put everything EXCEPT THE FLOUR in a giant pot and cook it until the veggies are ala dente.
This quinoa bowl is one of my favorite meals because it’s packed full of ideal racing fuel/nutrients, and very tasty! It also combines salmon and avocado, two of my favorite foods. These can work for breakfast, lunch or dinner! Putting this dish together takes about 15 minutes (long enough for the quinoa to cook), with each bowl including the following: 8-12oz cooked organic quinoa 4-6oz smoked salmon 1-2 poached organic, cage free eggs Avocado (I like to use at least half an avocado per bowl) Roasted cherry tomatoes (cut in half, drizzle in olive oil then place on a cookie sheet & bake at 350F till desired ‘crispness’ is reached.
Ingredients Fresh calf liver (2 oz.) Bacon Onions (1⁄4 – 1⁄2 an onion) Sea salt Turmeric Optional Ingredients Spinach, cabbage, or other vegetable of choice Sour cream Instructions Fry 2-4 pieces of bacon. Using bacon grease, fry 2 oz. cut of fresh calf liver and chopped onions. With remaining bacon grease, fry any optional vegetable choices. Add 1⁄2 teaspoon of turmeric. Add sea salt to taste.
These whoopie pies are my brother’s favorite baked good. I made them this week as a thank for the local triathlon shop guys for being super helpful in getting my bike fitted, but my brother was under the impression that they were all for him. So when he came home and found that I had taken all but one for him to the store, he was super upset with me.
Ingredients: 1 cup Masa Harina 3⁄4 cup water Directions: Mix water and masa harina together. Knead by hand into a ball. Wrap in plastic wrap and let sit for 10 minutes. Roll into balls and flatten with a tortilla press (or between layers of plastic wrap with a rolling pin or cup). Place in a hot skillet until crisp and flip. Repeat on the other side. For fat free chips, add salt to the dough and cut into triangles after rolling.
I’m a huge fan of crunchy breakfasts. Here’s one that’s easy to make, not too sweet, stores well, and very open to improvisation—perfect for health-conscious runners like you. Ingredients 6 c. rolled oats (or kamut, or triticale…) 1-2 tsp. cinnamon ½ tsp. salt 3 c. pre-toast mix-ins (coconut flakes, cocoa nibs, chia seeds, flax seeds, chopped walnuts, sliced almonds, sunflower seeds… whatever you want!) 1 c. post-toast mix-ins (raisins, dried fruit, dark chocolate chips… up to you!
From start to finish, this quick, delicious, healthy breakfast takes five minutes to prepare. It’s a great meal for runners on the go! 1 cup dry old fashioned oats 1-2 cups unsweetened almond milk 1 cup fresh or frozen blueberries 1⁄4 cup sliced almonds 1 Tbsp. chia seeds Pour oats into microwave-safe cereal bowl. Add enough almond milk that oats are covered and “swimming” in the milk (just like you would pour milk over cereal).
Ingredients: 2 large apples 1 1⁄2 c. fresh hazelnuts 1-15 oz. can pumpkin pie mix (go organic) 2 eggs 1⁄4 c. almond milk 1 tsp. cayenne pepper Cinnamon to taste Instructions: Preheat oven to 350*F Thinly slice the apples. Grind hazelnuts in a food processor. Mix together pie mix, eggs, almond milk, and cayenne pepper. Grease the bottom of a 9″ pie pan with olive oil. Place sliced apples in a layer covering the entire bottom of the pie pan.
Ingredients: • 1⁄2 lb. lean ground beef (grass fed preferred) • 1⁄2 lb. free range ground buffalo • 1 T. Worcestershire sauce • 2 t. salt Optional ingredients: • 2 cloves garlic (minced) • 1 shallot (diced) • 1 T. fresh ground pepper • 1⁄4-1⁄2 cup Gorgonzola or blue cheese Instructions: Combine ground meats in a medium mixing bowl Pour Worcestershire sauce onto the meat Add all other ingredients (leave half the cheese to top the burger)
Ingredients: 1 cup Peanut Butter 1 egg 1 tsp. Vanilla 1⁄3 cup Sugar 1⁄3 cup Brown Sugar 1⁄3 cup Powdered Sugar Optional ingredients: 1⁄3 cup chocolate chips Instructions: Mix all ingredients until well-blended. If adding chocolate chips, mix in after blended. Drop onto cookie sheet (makes 17 cookies with a 2 Tlbsp sccop) Bake for ~10 min at 350 degrees Notes: you can just use 1 cup of Sugar, but the combo of sugars makes them chewier & richer.
Ingredients: (serves 1) 2 cups spinach, washed and dried 2 teaspoons freshly chopped ginger (a thumb size) 1 tablespoon fresh lemon juice 1 tablespoon ground flaxseed 1/2 cucumber 1 handful of kale 1/2 banana 1/2 ripe pear, seeded and chopped 1 scoop vanilla protein powder 1 Handful of macadamia nuts almond milk for consistency (or coconut water or milk of choice) Instructions: Chop ingredients.
I love this recipe because you still get that creamy texture and cheesy flavor of your classic Alfredo sauce, but its dairy free, less calories, and a lot more beneficial to your health. I don’t think you need to completely cut dairy out of your diet, but a lot of people suffer from being lactose intolerant and experience stomach aches from dairy, especially during training seasons. Aside from being dairy free, here are my top 3 benefits that Cashews have to offer:
Ingredients: • 1⁄2 can of coconut milk • 1 cup of frozen strawberries • 4-6 medium sized ice cubes • 12-16 oz of water Optional ingredients: • 1 tbsp cinnamon • 2-3 tbsp unsweetened cocoa powder • Honey, maple syrup, sugar, blackstrap molasses, stevia (if limiting sugar/carb) Instructions: Open can of coconut. Pour into a jar/container and stir, so water and cream are evenly mixed. Pour half of the coconut milk into blender (save the other half in the fridge for future smoothies).
These delicious little patties make an amazing appetizer or side dish to any meal, but especially compliment a mexican dish very nicely. I already talked about the benefits of sweet potatoes in your diet in my previous post with the mexican stuffed sweet potatoes, so I’m going to talk about the benefits of frying these bad boys in Ghee rather than your regular old vegetable oil alternative. What is Ghee you may ask?
I love this recipes twist on a classic salmon dinner. the Pistachio crust is amazing and combined with the Lemon, Dill, pepper, and sugar combines a delicious sweet and savory combination to die for. I’ve already preached about the health benefits for runners eating salmon, so here are some of the reasons this recipe in particular is going to be amazing for your health: My top 3 reasons runners should eat more Pistachios:
Looking for a cleansing salad to get you back on track from Thanksgiving weekend? This salad is more than just pretty, it’s packed with greens and full of flavor. The feta cheese and toasted almonds are the perfect topper adding flavor and crunch. Why add zucchini’s to your diet? Well I’ll tell you… My top 3 reasons for runner to eat more Zucchini: Zucchinis are a great source of Potassium, which will help counteract those muscle cramps.
Looking for a new way to get in your greens? This salad is filling, full of nutrients, sweet, savory, and has the perfect amount of crunch. Having broccoli as the base allows you to dress the salad and it doesn’t get soggy like a leafy salad would. You can make it on Sunday and enjoy it throughout the week! Besides the amazing taste, this salad is packed with incredible health benefits, and here are my top 3 for runners:
After a long run in cold weather, nothing warms up my body and nourishes my soul more than a big bowl of soup. Who wants to think about making a complicated meal when road weary and starving? Not me! Instead, having a batch of homemade soup waiting in the slow cooker or ready to simmer on the stovetop is the way to go – plus, soup is the perfect way to create a one-dish recovery meal that features the right mix of carbohydrates, protein, and healing vitamins and minerals.
Busy, early mornings call for a quick, on-the-go breakfast that will give you energy for what the day has in store for you. Also having healthy snacks on hand can keep you from consuming the alternative junk food snacks that are usually the most convenient. For these reasons and more I present to you…. Carrot Quinoa Whole Wheat Cinnamon Muffins. Dont let the name intimidate you. There’s just so much goodness packed in these muffins I had to fit it all in the title.
Sweet Potatoes are one of my favorite foods for many reasons, and this recipe just adds to the list. Loaded sweet potato, mexican spice goodness! And lets not forget the packed list of nutritional benefits they bring to the table. I’ve picked a few of my favorites: My 3 top reasons runners should eat more sweet potatoes: 1) Sweet potatoes are a great source of Iron.
This is hands down one of my favorite dinner recipes! I’ve been a salmon lover my whole life and grew up on some pretty amazing recipes, but as of right now this one is my favorite, which is saying a lot! This recipe provides a good source of protein, healthy fats, and tons of nutrients you need to refuel your body during training season. Bonus: I even had left over avocado salsa and had it for lunch the next day on top of a baked sweet potato!
By Jennifer Fisher, TheFitFork.com Not only is it that time of year when the common cold and influenza virus are running rampant, many of our race calendars are packed with marathons and endurance events. If and when these two seemingly unrelated experiences collide, you won’t feel like lacing up those running shoes for a while! You need to take precautions! Susceptibility to the sniffles isn’t one of those old-marathoners’ tales. Various studies have shown that the exertion of a big race or high high-intensity training really can tax your immune system, setting you up as an easy target for a host of viruses and upper-respiratory infections.
There is no arguing that Altra Zero Drop running shoes are good for me as a runner. The foot-shaped shoes (without an elevated heel) allow for a more natural foot-strike that keeps my body in alignment, helps me keep good running form and reduces the jarring effect each time my foot comes in contact with the ground. This year, I ran the America’s River 50 Mile Run in the cushy Torin running shoes and put in plenty of daily mileage for half-marathons and marathons in my go-to, everyday trainers – the Intuition 1.
As athletes one of the best things that we can do is to start out our day right. This includes a good morning workout routine and a hearty, healthy breakfast. Here is a quick recipe that I find to contain many of those early morning nutrients. Eggs – Protein to rebuild muscle, Choline to enhance brain health & reduce inflammation Sundried tomatoes – lycopene as an antioxidant and improve bone health.
This is a great item to eat for breakfast, lunch, or after any workout. There are many renditions and we will show a few here depending on tastes, interest, or desired result. 1C Spinach 1/2C Collard 1/2C Kale 1 Banana 1⁄2 Frozen Peach 6 Frozen Strawberries 6-10 Chunks Frozen Pineapple 2T Chia Seed 2T Flaxseed Oil 2 1/2C Water or Apple Juice Post-Workout Protein Powder I prefer to blend the water/juice with just the greens.