March 26, 2017

Eat Healthy – 30A 10K Recipes

quinoa-burgersYummy Recipes to Make You Rock the 30A 10K!

 

 

 

 

White Bean and Swiss Chard Pasta

This is a delicious pasta combo that is easy to make and ridiculously healthy for you.  Swiss chard is loaded with iron, B vitamins, folate (important if you’re pregnant…GASP!!!!!), super high in Vit K, E, C….and the list goes on.  So eat TONS of it!!  OR you could substitute KALE for the swiss chard if you cant find it.

8 oz whole wheat pasta (i have used spaghetti and linguine)
1 Tbsp or so olive oil
1 bunch swiss chard, stems removed and finely chopped- chop the stems too
Pinch kosher salt 1/2 tsp chili flakes (optional)
2 garlic cloves grated with a microplane (any opportunity i get to use a microplane i use it!!)
15oz can diced toms (get a QUALITY brand….like Muir Glen, or San Marzano….no Hunts!  its makes a difference)
15oz can cannelini beans-drained and rinsed
Fresh parsley and basil to julienne on top but it’s optional
Fresh grated parm
1.  Cook pasta accordingly.  Keep 1/2 c pasta water.  Drain pasta.  Heat oil in same pot you cooked pasta in.
2.  Add chard stems only right now and a good pinch salt.  saute 5-7 mins. Add roughly chopped chard leaves and reserved cooking liquid.  Put cover on pot and let steam to wilt; about 2-3 mins
3.  Stir in chili flakes (if using…BTW….if you like it spicy, rub the chili flakes in your palm first), garlic, tomatoes, and beans.  Cook 5 mins to warm thru. Toss in reserved pasta.  Serve with the parsley, basil and parm.

MAKE THIS!  it will give you energy and make you run 6 minute miles! OK, maybe not the last part but it will give you energy!

 Roasted Red Pepper Quinoa Burgers

Sometimes its good to go vegetarian every now and then.  You just have to be sure your meals/snacks are well balanced with a healthy carb, protein, and fat.  Quinoa is a food that is essential in any vegetarian diet because its the only grain (seed, actually) that is a complete protein like eggs or chicken.  It is also loaded with fiber and omega 3 fatty acids.  Tt will give you energy and is a great recovery food. you can keep the left overs in the fridge and have the next day in a sandwich.  Good cold or heated.  You can also crumble one up in a chopped spinach and kale salad (its REALLY good this way!!!!!!) as a “burger” off the skillet, top with fresh farmers market tomato and avocado.  You can add raw onion slices that have been grilled and tossed with a little balsamic vinegar???  YUM!

1 – 15 oz can cannellini beans, drained and rinsed
1/2 cup cooked quinoa
1/2 c chopped roasted red peppers (I used ones from the jar or roast your own)
3 garlic cloves minced or pressed
1 lg egg lightly beaten
1/2 cup panko
1/4 tsp dried basil
1/4 tsp smoked paprika
1/4 tsp onion powder
1/4 tsp pepper
1/4 tsp salt
1 Tbl flour
Some olive oil
In a small bowl mix bread crumbs and salt together.  (All dry ingredients) in a large bowl add beans and coarsely mash.  Add cooked quinoa, peppers, garlic and mix well. Add bread crumb mix and the egg.  Mix well.  Add flour and mix.  Form into equal balls.  Heat a skillet over med high heat and add some oil.  Press each ball into a patty and press sides together.  Cook each side about 5 mins total.enjoy!  

Crock Pot Sweet Potatoes

Sweet potatoes in a crockpot are perfect to eat anytime, even in the am with eggs for breakfast, before a long ride or run.  Its the right type of sugar for a pre-work food.

4 large sweet potatoes (about 5″ long each)
1 Tbsp honey
1 Tbsp molasses
1 Tbsp balsamic vinegar
1/4 tsp allspice

Scrub the potatoes.  Leave skin on.  Cut into large chunks. Put in crockpot whisk together the other ingredients. Pour over potatoes. Cook on high 4hours. They are stupid good!!

Spaghetti with mascarpone, lemon, spinach and hazelnuts

Hey yall…..i know everyone has been scared away from eating pasta.  I think that the people who have conspired to make us avoid the pasta aisles at the grocery store like we might gain 10 pounds just walking past it are people with zero sense of humor.  Even white pasta can have its place in the sports world.  But I advocate max nutrition in everything we eat so for me it’s whole wheat pasta, quinoa pasta, pasta made from beans.  If texture is an issue…….stick with whole wheat and quinoa pasta.  This is an excellent recovery meal as well as a night before a race or long ride meal.  And you get to indulge a little by using some mascarpone cheese. (you’re welcome).  This is not some thick, white cream sauce.  Its delicate and light.  Its not alfredo!

1 lemon zested and juiced (3 Tbls or so) ….if you ever find those Meyer lemons (Fresh Mkt) then use one of those!
Half a container of mascarpone (if you dont know what this is…..its basically Italian cream cheese but a little more tart)
1/2 tsp salt some ground pepper
1/4 tsp nutmeg (fresh grated is best….goes well with creamy sauces)
1/2 pound spaghetti (whole wheat or quinoa) 5 cups loosely packed spinach; roughly chopped. 
1/2 cup chopped and toasted hazelnuts
Combine in a bowl, the lemon zest, juice, mascarpone, salt/pepper and nutmeg.  Whisk together. Boil the pasta about 1-2 mins less then usual.  Drain but reserve a good half cup of the liquid. Put cooked pasta in a large skillet or pot.  Set over low heat.  Stir in the mascarpone mix.  Add spinach and toss to it begins to wilt.  Add like maybe a 1/3 cup of the pasta water or more to keep sauce fluid but don’t make it watery.  Cook untill spinach is cooked.  Take off heat; Add nuts and stir.
You can add more protein and seared some tuna in the pan with olive oil and salt/pepper.  Sliced, and placed on top.  You could add some roasted chicken too.  The above recipe easily feeds hungry runners/triathletes with a some leftovers.  If you have leftovers, keep in fridge.  The next day, reheat but add some veg broth to it!  MAKE THIS!  its really good and really good for you.

Sweet Potato Hummus

I love hummus and carrots but raw carrots hurt my jaw sometimes:)  So instead, i roast them.  Here’s what you do….

1 Bag of baby carrots
1 pound sweet potatoes
1 can chickpeas, drained and rinsed
1 tsp chopped chipotle chilis in adobo
1 garlic clove chopped
2 Tbl fresh lime juice
2 Tbl olive oil
2 Tbl tahini
Coarse salt, pepper
Take a bag of baby carrots.  Put them on some parchment on a pan. Toss with some olive oil, balsamic vinegar, sea salt, pepper.  Roast at 450 for 25 mins.
Bake sweet potatoes at 350 till done.  Cool and peel.  Put in a FP (food processor)
Add peas, lime juice, tahini, olive oil, chipotle, garlic….puree till smooth.  Thin with up to 2 Tbl water if needed for typical hummus consistency.
Add 1/4 tsp salt and season with pepper.
You can also roast or lightly steam asparagus, cauliflower and broccoli to dip.
This rocks.  make it.

Crock Pot Beer Chicken

This is fantastic and super easy.

2 lbs skinless, boneless chicken breasts
1 bottle  of  beer
1 tsp garlic powder
1 tsp salt
1 Tbs dried oregano or herbes de provence
1/2 tsp or so of pepper
1 heaping Tbs good mustard
Put all together in crock pot and cook on high 6-7 hours do whatever you want with it.  Make sandwiches with avocado, spinach, brie and tomato. I did chicken and rice with it. Saute some onion and carrots along with the brown rice in olive oil for about 5 mins (will toast the rice). Add broth of your choice and some of that mustard you used earlier.  I even added a 1/4 cup of the beer from the finished chicken. In the oven I roasted peppers and tomatoes then chopped and added to cooked rice.  Last was the shredded chicken.  Not all of it.  Just what was a good balance in the rice.  On the side was roasted asparagus.  Make this!  It rocks.

Baked Lemon//Thyme ‘Shrooms

Mushrooms are really good for you.  Why do we need them as athletes?  Because they have more potassium than bananas!  But no one wants to open a carton of them and just start eating.  I know I don’t.  So we have to make them taste amazing.  Here’s what i do….

1 Lemon
1 Tbl chopped fresh thyme
2-4 Tbl olive oil
1 pound or so shrooms…..whatever you like
4 Tbl grated parm
Salt/pepper to taste
Set oven to 400. Zest the lemon.  Squeeze juice out of lemon.  Mix zest, thyme and enough olive oil to make it pourable.  Clean and slice mushrooms.  Put in a single layer on a baking sheet.  Drizzle with 1/2 the olive oil mix and season. Bake 10 mins.  Sprinkle parm over and bake another….5 mins or so….just till cheese melts.  Drizzle with remaining oil and some lemon juice. They rock!  Make this!
 
About the AuthorKristie Browning-Bistline is a sports nutritionist who has been consulting athletes for 10 years. She has a degree in nutrition from Penn State and is a triathlete and former pro long distance runner.