Recipes to Recover and Replenish

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:

 Breakfast: Granola

Ingredients

  • 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

Ingredients:

  • 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

 

Ingredients

  • 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.

Be sure to check out my recent interview with OrganicAthlete and follow my latest kitchen exploits with Ali on our food blog

Happy cooking! –JDE

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5 responses to “Recipes to Recover and Replenish

  1. Aside from pancakes my wife makes me (usually something from almond meal), that breakfast sounds about what I prefer. I go with straight oatmeal and use peanut butter, almonds, walnuts, bananas, raisins, flaxmeal and blueberries. I try to avoid using sweetners, but let the bananas and raisins do the job. I debated adding medjool dates to the mix, but have yet to try it.

    Do you eat that breakfast BEFORE a run? If so, how long? I eat very light (1 piece of toast) before a long run and only a cup of coffee before any run shorter than that.

  2. Medjool dates sound like a great idea!

    I think breakfast is my most important meal, and I always eat in the morning before training. I’ll wake up early– at least 3 hours before my run– and have a substantial breakfast. I eat dinner early and do not like to snack in the evening, so when I wake up I am usually ready for a meal.

    Most of the time, it is either granola or müsli that I’ve put together with a soy yogurt or almond/hemp/whole grain milk. Other times I’ll have a bagel with Earth Balance or some couscous with fresh fruit. Of course, a few cups of coffee are essential!

    After allowing some time to digest and re-hydrate, I am ready for training. Breakfast gives me a good energy reserve for my longer training runs and workouts, and I am able to sustain my energy without needing to take any fuel during the run.

    When I have more time, I’ll do a more in-depth post on this.

  3. My daily schedule is such that I simply can’t get up any earlier than I already do (6:00 AM no matter what) and I’m out the door within 45 minutes of waking, so I can’t get that full breakfast, but that sure would be nice. I just tell myself I’m training my body to go long distances on minimal fuels. Of course, before the Chicago marathon I’m up extra extra early making sure I’ve eaten a substantial breakfast….and getting those crucial cups of coffee!

    Interested in seeing a more elaborate post on this.

    Good luck at Medtronic…you might already be out there right now!

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