One of the great benefits a plant-based diet is that the meals I eat are rich in phytonutrients and vitamins that keep me running healthy. Here are a few favorite vegan recipes that I am using to help my body recover during marathon training:
- 4 cups Rolled oats
- 1/4 cup Sliced almonds
- 1/4 cup walnut pieces, cashews, pecans or other nuts
- 1/4 cup coconut shreds
- 1/8 cup sunflower seed kernels
- 1/8 cup flax seeds
- 1 cup raisins, goji berries, date crumbles or other dried fruit
- 1/3 cup agave nectar or brown rice syrup
- 1 Tbsp canola oil
Directions: Preheat oven to 350. Mix all oats, nuts and seeds in a large bowl. Drizzle warmed agave nectar or brown rice syrup with oil onto the mixture and stir evenly. Spread thin on a cookie sheet lined with parchment paper. Bake 20-25 minutes while flipping with a spatula. Allow time for cooling. Serve with a nut milk or soy yogurt and top with dried fruit (or fresh fruit).
Post-run: Green Plant & Berry Smoothie
- 1 cup orange juice
- chopped spinach leaves
- chopped collard greens
- kale (destemmed and torn)
- frozen organic berries: strawberries, blueberries, raspberries, blackberries etc.
- 1 kiwi roughly chopped
- 1 apple chopped
- 1 banana
- 2 Tbsp flax oil
- 2 Tbsp green plant powder (spirulina, wheat grass, barley grass)
- 2 Tbsp hemp protein powder
Directions: Add ingredients to a blender starting with liquids and blend until a smooth consistency is achieved. I’ve used Trader Joe’s Green Plant Drink in lieu of the powder. An Emergen-C packet is also a good optional addition.
Lunch: Raw Kale Salad
Courtesy of Bradley Saul of OrganicAthlete
Dinner: Red Lentil Dal with Quinoa
- 2 cups red lentils
- 1 cup quinoa
- 1 Tbsp sea salt
- 4 diced tomatoes
- 1 bell pepper chopped
- 1 white onion diced
- 2-3 cloves of garlic minced
- chopped cilantro
- Spices: cumin, turmeric, cayenne pepper, chili powder, garam marsala etc.
Directions: Rinse lentils and cook in 4-5 cups of water, with added sea salt. Sauté garlic and onion in olive oil on a medium-heated skillet. Heat the diced tomatoes, peppers, onion and garlic in a sauce pan and add spices. Add the cooked lentils (once soft) to the sauce pan and cook covered on medium-low heat for about 1 hour. Rinse quinoa thoroughly and cook on stove top in 1 1/2 cups of water. Spoon cooked quinoa into bowls and add then the dal. Garnish with chopped cilantro.
Happy cooking! –JDE