HEALTHY RECIPES
Run your miles and eat your greens.
Heather Mayer Irvine has never met a hamburger she didn’t like. But as a runner, she knows the importance of a plantbased diet for peak performance on the road and in life.
About two years ago, Irvine’s editors at Runner’s World magazine approached her with the idea to write a vegetarian cookbook for runners. Irvine, the former nutrition editor at the magazine and a freelance journalist covering health and fitness, was confused at first.
Why would they want a meat eater to write a plant-based nutritional guide for runners?
“That’s sort of the end goal with the book — you don’t have to be a vegetarian to use this cookbook or to eat vegetarian meals,” Irvine said.
Runner’s World Vegetarian Cookbook includes more than 150 recipes, as varied as black bean cocoa tacos and flaxseed blueberry pancakes. It includes 30 new original recipes, alongside recipes taken from the archives at Runner’s World.
The cookbook does not preach lifestyle change as much as committing to at least one meatless day a week, at least in the beginning. Irvine wants us to think beyond vegetarian meat and salads. In her own kitchen, she instituted Meatless Mondays, which just meant that meat was not the center of the plate.
“It’s not about tricking (your mind or body), but more about thinking outside the box,” she said. “It might be tofu, beans and rice, meatless tacos — it doesn’t have to be raw kale. Over time, I found that I do like spaghetti squash with pesto.”
What about the protein and iron, you ask? There is a strong-held belief in the running community that a no-meat diet will make it harder for the body to recover after a run. But Irvine said that’s not the case.
The International Society of Sports Nutrition recommends 1 to 1.5 grams of protein daily for athletes that are in moderate training mode. Runner’s World suggests adding more chickpeas, lentils, dry peas and beans to your diet because they’re chock-full of protein, fiber, vitamins and minerals.
For more iron, eat dark leafy greens, fortified breakfast cereals and enriched rice, whole-grain and enriched breads and black beans, according to the magazine.
Irvine’s favorite recipe from the book changes from time to time, but right now she is loving the Whole Wheat Flaxseed Blueberry Pancakes, which she developed with her husband one day when they were searching for the perfect fluffy pancake recipe.
They swapped in whole wheat, flaxseed, fruit and apple cider vinegar, and the product was a completely different pancake.
“It’s filling, and good for you, as far as pancakes go,” she said. “Breakfast is really my favorite.”
2 teaspoons canola or
grapeseed oil 1 small yellow onion,
diced
2 plum (Roma) tomatoes, seeded and diced
1 ripe plantain, peeled
and diced
1 can (15 oz.) black beans, rinsed and drained 2 tablespoons unsweetened cocoa powder 1⁄2 teaspoon chili powder 1⁄2 teaspoon ground cumin 1⁄4 cup water 1⁄2 kosher salt 1⁄2 teaspoon ground black pepper 1⁄3 cup chopped fresh cilantro 4 tablespoons fresh lime juice, divided 1⁄2 cup sour cream 1⁄2 avocado
8 small corn tortillas
(6-inch diameter) 1 jarred roasted red bell pepper, thinly sliced 1⁄4 cup hulled pumpkin seeds, toasted In a skillet over medium heat, heat the oil. Add the onion and cook for 3 minutes, or until soft. Add the tomatoes, plantain, beans, cocoa powder, chili powder, cumin, water, salt and black pepper and cook for 3 minutes. Stir in the cilantro and 2 tablespoons of the lime juice. Remove from the heat.
In a blender, combine the sour cream, avocado, remaining 2 tablespoons lime juice and a pinch of salt. Purée until smooth.
Divide the filling among the tortillas and top with the roasted pepper, avocado cream and pumpkin seeds.
Makes 4 servings
Total time: 25 minutes