As a runner nutrition is always a big topic of conversation. Fueling before, during, after and in between is so important to how you train and perform. I don’t always get it right but when Runner’s World publishes cookbooks specific to our needs, well that’s a huge help! I had the pleasure of previewing Runner’s World new book “Meals on the Run” which was just released by Rodale Publishing and Runner’s World last week.
*While I received a complimentary digital version for purposes of review, all opinions expressed and subsequent taste testing are my own. 🙂
Meals on the Run contains 150 recipes that can all be prepared in 30 minutes or less. Quick, easy and energy packed? Sign me up! I’m not the biggest cook in the world. Not because I can’t – quite the opposite, I love cooking – but it’s hard as a single gal to cook for myself without creating waste and endless leftovers. I’m a healthy eater most of the time but do lean towards the same foods and meals over and over. As I perused the book I was excited about the amount of variety in each recipe. The book is divided into 9 chapters with a foreward by Kara Goucher:
- Chapter 1 Breakfast
- Chapter 2 Smoothies and Juices
- Chapter 3 Snacks and Sweets
- Chapter 4 Salads
- Chapter 5 Soups and Stews
- Chapter 6 Pasta and Noodles
- Chapter 7 Vegetarian Mains and Sides
- Chapter 8 Seafood Mains
- Chapter 9 Meat and Poultry Mains
It starts by giving you a list of staple ingredients runners should keep stocked in their kitchen and follows with a Runner’s Guide to PRERUN, MIDRUN, and POSTRUN FUEL listing various recipes (and what page to find them) specific to these areas. Since I had 10 miles on tap this past weekend I picked out a few recipes to try in preparation for my run!
I accidentally overcooked my noodles but overall this was a lovely meal! I added chicken to the dish when I had the leftovers.
- 1 package (8 ounces) buckwheat soba noodles
- 1 cup (3 ounces) snow peas, halved
- 1⁄ 4 cup unsweetened smooth peanut butter
- 1⁄ 4 cup apple cider vinegar
- 2 tablespoons soy sauce
- 2 tablespoons toasted sesame oil
- 1 clove garlic
- 3⁄ 4 teaspoon ground ginger
- 3 scallions, thinly sliced
- 1 tablespoon sesame seeds
- Bring a large pot of water to a boil over high heat. When the water boils, add the soba noodles. Cook according to the package directions, adding the snow peas during the last minute of cooking.
- While the noodles cook, in a food processor, combine the peanut butter, vinegar, soy sauce, sesame oil, garlic, and ginger and process for 30 seconds, or until smooth.
- When the noodles are done, drain them along with the peas in a colander and rinse them well under cool water until the water runs clear. Drain well again and return the noodles and peas to the pot. Add the sauce and scallions to the noodles and toss well to coat. Serve garnished with the sesame seeds.
There are no words for this. It was SO delicious, simple and easy. I ate about an hour before heading out for my 10 miler Saturday and I felt amazing! I made this again on Sunday it was so good. I’ll be making this one a lot!
- 2 large crisp apples, such as Gala, halved and cored
- 2 tablespoons chopped dried tart cherries
- 1 tablespoon packed light brown sugar
- 1⁄ 4 teaspoon ground cinnamon
- 1⁄ 8 teaspoon ground nutmeg
- 4 teaspoons butter 1⁄ 2 cup granola, such as Almond-Cherry Granola
- In a microwavable dish, arrange the apple halves cut side up. Top each apple half evenly with the tart cherries and brown sugar. Sprinkle with the cinnamon and nutmeg. Dot evenly with the butter. Cover the apples with a microwavable dome lid. Microwave on high for about 4 minutes, or until the apples are tender.
- Transfer the apples to serving bowls and sprinkle each apple half evenly with the granola. Drizzle any juices remaining in the cooking dish over the top.
I made a few substitutions on this recipe. First, creamy peanut butter (Whole Foods 365 version, no sugar added) instead of almond butter and I opted out of the dried tart cherries and almonds. I also forgot to roll them in wheat germ but no matter, these were simply delicious.
- 2 cup almond butter
- 1⁄ 3 cup agave syrup or honey
- 1 1⁄ 2 cups old-fashioned rolled oats
- 1⁄ 4 cup pumpkin seeds
- 1⁄ 4 cup dark chocolate mini chips
- 1⁄ 4 cup chopped dried tart cherries
- 1⁄ 4 cup sliced almonds
- 1⁄ 2 cup toasted wheat germ
- In a bowl, with an electric mixer on low speed, mix together the almond butter and agave syrup for 2 minutes, or until smooth and well combined. With the mixer still on low, gradually add the oats until well combined, followed by the pumpkin seeds. Add the chocolate chips, cherries, and almonds. Mix for about 1 minute on low, or until just combined. Line a baking sheet with wax paper.
- For each ball, use a tablespoon to take a heaping scoop of the mixture and, with your hands, gently roll into a ball. Roll in the wheat germ and set on the baking sheet lined with wax paper. You can eat the trail mix balls immediately, or transfer any uneaten ones (still on the baking sheet) to the refrigerator for 2 hours, or until set. Transfer the chilled balls to a plastic freezer bag and store in the fridge for up to 2 weeks.
I actually grilled my steak instead of broiling (personal preference and medium well!) and due to my avocado allergy used green chiles in the sauce instead for an extra kick; but this was one of my personal favorites!! SO YUM!
- Rice Bowl
- 2 cups 10-minute brown rice
- 1 pound top sirloin steak, 3⁄ 4 inch thick, trimmed of visible fat
- 1⁄ 4 teaspoon salt
- 1⁄ 4 teaspoon ground black pepper
- 3 teaspoons canola oil
- 2 red bell peppers, sliced
- 2 cups frozen corn kernels, thawed
- 2 tablespoons chopped fresh cilantro
- 1⁄ 2 cup reduced-fat sour cream
- Juice of 1⁄ 2 lime
- 1⁄ 2 avocado
- 1 clove garlic, roughly chopped
- 1⁄ 2 teaspoon ground cumin
- 1⁄ 4 teaspoon chili powder
- 1⁄ 4 teaspoon salt
- 1⁄ 4 teaspoon ground black pepper
- Position an oven rack 4 inches from the heat and preheat the broiler to high.
- For the rice bowl: Cook the brown rice according to the package directions. Meanwhile, season the steak on both sides with the salt and pepper, then rub with 1 teaspoon of the oil. Place the steak on a broiler proof pan and cook about 10 minutes, flipping halfway through with tongs, or until it reaches an internal temperature of 125°F for medium-rare.
- Meanwhile, make the sauce: In a blender, combine the sour cream, lime juice, avocado, garlic, cumin, chili powder, salt, and pepper. Blend until smooth. When the steak is done, let it rest for 5 minutes (it will finish cooking while it rests), then thinly slice. While the steak rests, in a large skillet, heat the remaining 2 teaspoons oil over medium-high heat. Add the bell peppers and cook 2 minutes, stirring occasionally, until softened and beginning to brown. Add the corn and cook until slightly charred and heated through, about 1 minute longer. Divide the cooked rice among 4 bowls. Top each with an even portion of steak and the bell pepper mixture. Drizzle with the sauce and top with the cilantro.
Do you have a favorite pre or post long run meal? How often do you try new recipes?