Whole grain pasta, beans, and plenty of fresh vegetables make this recipe a carb- and antioxidant-packed meal that will restock your energy stores after a run. It makes 8 hearty portions, so save any leftovers for lunch the next day. Cutting the vegetables the night before will help speed up the cooking process. Instructions :
Mushrooms and asparagus provide B vitamins, and pesto contains heart healthy, unsaturated fat. The pesto will keep in the refrigerator for a week. Instructions :
Juicy tomatoes, carb-rich grains, and salty olives and feta cheese make this bright and light Mediterranean dish satisfying after a long, hot run or eat it the night before a run for a carbo-load. After you finish cooking, let it sit for a bit before serving, so that the bulgur and bow-ties soak up the
Fresh vegetable enhanced with just a touch of herbs and spices. One cup of peas contains nearly 100 percent of your daily need for vitamin C, 7 grams of fiber, and 45 percent of your daily need for bone-boosting vitamin K. Method :
Incredibly nutrient dense and low in calories, kale has earned its reputation as a superfood. One cup chopped provides well over 100 percent of your daily need for vitamins A and K, the latter of which is needed for bone health and blood clot formation. It also provides nearly 90 percent of your daily need
Pesto is traditionally made by grinding fresh basil leaves, pine nuts, garlic, olive oil, and Parmesan cheese into a paste. But the no-cook sauce can easily be adapted using whatever fresh herbs or nuts you prefer or have on hand. Runner’s World contributing chef Pam Anderson likes to use mint in addition to basil in
While all tomatoes are at their flavor peak in the summer, fresh plum tomatoes—with their meaty texture and low moisture content can make good tomato sauce year-round. This recipe will also work with canned tomatoes if you don’t have fresh on hand. Make a double batch, serve some over pasta for a prerun meal, and
The key to good cooking, she says, is to start with good ingredients, and there are three she says she couldn’t live without: balsamic vinegar, goat cheese, and arugula all of which she incorporates into this easy, delicious, sweet-yet-savory pizza. Instructions :
Dried figs are surprisingly rich in minerals, including iron, calcium, manganese, and potassium. The latter, an electrolyte, works with sodium to maintain the body’s fluid balance. Prosciutto provides a salty counterbalance to the sweet figs, making this electrolyte rich pairing ideal before or after a sweaty run. Save any of the leftover homemade fig jam
Yes, you can enjoy pizza without it sabotaging your diet for the day and, yes, it can even provide a health boost. Whole wheat pizza crust packs more fiber and B vitamins (which help a runner’s body generate energy during workouts) than crust made with refined flour. Smoked ham is a leaner topping choice than
