Beef is one of the richest sources of iron, which helps promote healthy red blood cells that transport oxygen to muscles. Without enough of this key mineral, runners can develop anemia, which causes fatigue and hinders performance. Grass-fed beef is a particularly healthy choice, since it contains less total fat than conventionally raised beef and […]
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
Classic tomato soup gets a health and taste upgrade with this quick-and easy recipe, thanks to the addition of chickpeas. Research shows that people who eat just half a cup of fiber-rich chickpeas a day eat less junk food and feel fuller after a meal than people who don’t eat them. Tomatoes are an excellent
Gazpacho, a classic Spanish summer soup, is traditionally made from red tomatoes. This version instead uses tomatillos (a small, firm, green relative of the tomato), which give this cold soup a deliciously tart flavor. Tomatillos have a tightly fitting, papery husk that surrounds the fruit. Before using, peel off the husk and wash the fruit
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
Top Chef winner and marathoner Richard Blais serves this inventive salad as a side at holiday meals. A good source of fiber, beets get their red hue from betalains, antioxidants with cancer-fighting properties. Serve the salad alongside roasted turkey, chicken, or fish. Wasabi paste is not always gluten free, so runners avoiding the wheat protein
Salsa is an ideal snack choice for runners. Low in calories, it provides loads of vitamins, minerals, and antioxidants, while helping boost your fruit and vegetable intake. This refreshing summertime combination of fresh corn, cantaloupe, and red bell pepper is delicious as a prerun snack with whole grain tortilla chips, but you can also use
This hummus-like spread has the same smooth and creamy texture as the traditional stuff, with a touch of added sweetness from butternut squash. Serve it with whole grain pita chips or sliced vegetables, such as cucumbers, red bell pepper, and sugar snap peas. Or spread it on sandwiches. Instructions : Put the squash in a
This incredibly easy snack is a favorite of Runner’s World contributing pastry chef Gesine Bullock-Prado. The sweet-crisp apple provides the perfect counterpoint to the tart, creamy goat cheese. Compared to some cheeses made from cow’s milk, such as Cheddar, fresh goat cheese is actually a lower-fat choice. If you have the time, let the cheese
