If you have more zucchini than you know what to do with in the summer, try turning it into soup. The low-calorie, water-rich vegetable is high in vitamins A, B, and C, and provides the minerals potassium and magnesium —two electrolytes that help maintain fluid balance during a sweaty workout. Enjoy this soup after a […]
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
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
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
“This is a super flavorful pile of greens topped by just a few slices of freshly grilled, juicy steak,” says Runner’s World contributing food writer Natalia Smith. “I could eat this every day.” Pair the high-protein salad with a hearty slice of crusty whole grain bread for a complete recovery meal. Or if you want
