Recipes to Recover and Replenish

Here are a few favorite vegan recipes to keep me running healthy and strong.

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