Wild rice and chicken sausage provide the carb-and-protein combo that runners need after a long run, while keeping fat and calories in check. Mushrooms lend a hearty, almost meat like texture. In fact, a study found that people who substitute mushrooms for meat consume fewer calories and feel just as satisfied as when they eat […]
Chicken-noodle soup gets a healthy upgrade with this whole grain, vegetable-packed version. The carbohydrates in quick-cooking quinoa restock your energy stores, while the amino acids in chicken help rebuild broken-down muscle tissue post run, making this soup the ideal recovery meal. Instructions : Dr Megan JustinI’m Dr. Megan Justin With a degree in Nutrition and
This rich-tasting, velvety-smooth soup gets its creaminess from light coconut milk, which has 60 percent fewer calories than the full-fat version. Curry powder contains turmeric, a spice with strong anti-inflammatory properties. Research indicates that turmeric can help keep joints healthy and protect against arthritis. Look for packages of cubed butternut squash in the produce section
Pair this cool, creamy and thick soup with a fresh salad for a light meal on a hot summer night. Or you can use the soup to dip sliced vegetables and fruit for a healthy snack. The soup gets its smooth and creamy texture from pureed avocados, which are rich in heart-healthy monounsaturated fat. Studies
Fruit makes a surprising and tasty addition to salad dressing. One cup of antioxidant-packed blackberries contains 8 grams of fiber and a wealth of manganese, a mineral necessary for healthy connective tissue. Method : In a blender, combine the blackberries, oil, vinegar, honey, and mint. Blend for 1 minute, or until well mixed. Drizzle over
Compared to other sweeteners, honey has higher levels of antioxidants and is also better at helping steady blood-sugar levels. Here it adds just the right amount of sweetness to the dressing. Before pouring the honey, spray the inside of the measuring cup with oil. It will pour out of the cup without making a sticky
Many runners haven’t had lima beans since they were forced to eat them as kids. And that’s too bad, because these bright green beans are rich in fiber and potassium and provide 12 grams of protein per cup. And, yes, they taste good, too—as long as you prepare them right. Here they get a flavor
This recipe by Tracy Harris, author of the blog The Runner’s Palate, combines all the goodness of a traditional caprese salad fresh mozzarella, tomatoes, and basil with farro, a whole grain that looks similar to barley and has a plump, chewy texture and full-bodied, nutty flavor. Farro is rich in protein, fiber, and vitamins and
High in carbohydrates, fiber, protein, and iron, chickpeas should be a goto staple for vegetarian runners. Here they’re combined with tart cherries, sweet mandarin oranges, and crunchy pecans for a nutrient-packed meal with loads of flavor and texture. Tart cherries are teeming with nutrients that aid in recovery, while compounds in ginger may lessen muscle
Cookbook author and runner Patricia Wells likes to make this healthier version of an American classic for Fourth of July get-togethers. Potatoes are rich in potassium, a mineral that helps maintain proper fluid balance and lower blood pressure. Scallions contain sulfur compounds that fight inflammation and strengthen immunity. “I like to eat the salad as
