5 Per­fect Power Meals

The recipes that took 36-year-old US elite Sha­lane Flana­gan to vic­tory in the NYC Marathon

Runner's World (UK) - - Contents -

Thai quinoa salad Sha­lane I love Thai sal­ads and this ver­sion is heartier be­cause it’s made with quinoa. This recipe was a sta­ple dur­ing my train­ing and I ate it in the week lead­ing up to New York. It had the carbs I needed and was easy on my stom­ach. El­yse A lot of peo­ple don’t think to put fresh herbs in a grain salad, but they’re good for di­ges­tion and eas­ing in­flam­ma­tion, and they’ve got lots of vi­ta­mins and min­er­als. Serves 5 Prep time: 90 mins 340g quinoa, rinsed and drained 2 large car­rots, grated 300g pur­ple cab­bage, sliced 3 spring onions, sliced 25g mint leaves, chopped 25g basil leaves, chopped 1 jalapeño pep­per, seeds re­moved, minced (op­tional) 125g roasted peanuts, chopped • Dress­ing 60ml ex­tra vir­gin olive oil Juice of 2-3 limes 2 tbsp soy sauce 2 tbsp honey (or maple syrup) 1 tbsp fish sauce (leave out if you want to go ve­gan)

1. In a medium pot over high heat, bring 350ml wa­ter and the quinoa to the boil. Re­duce the heat to low and sim­mer, cov­ered, for 15 mins or un­til all the wa­ter has been ab­sorbed. Trans­fer to a salad bowl, fluff with a fork and set aside.

2. Mean­while, put the olive oil, lime juice, soy sauce, honey and fish sauce (if us­ing) in a glass bowl and stir to com­bine.

3. Once the quinoa is cool, add the car­rots, cab­bage, onion, mint, basil and pep­per (to taste) to the bowl; toss to com­bine. Add the dress­ing and toss again. Taste and, if needed, add more fish sauce or soy sauce.

4. Top with the peanuts. Chill in the fridge for at least 1 hour.

5. This salad will stay fresh in air­tight glass con­tain­ers in the fridge for up to five days.

Su­per­foods soup Sha­lane When I’m train­ing hard, my im­mune sys­tem can take a heavy hit. This soup gives it a huge boost. El­yse taught me that full-fat co­conut milk is an­tivi­ral and curry is great for eas­ing in­flam­ma­tion. El­yse Soups are in­cred­i­ble for run­ners. They’re more hy­drat­ing than plain wa­ter be­cause of the sodium and elec­trolytes, and they’re easy to load up with nu­tri­ent-dense veg­gies. For this soup, sweet pota­toes pro­vide easy-to-digest com­plex carbs, lots of elec­trolytes and en­er­gis­ing B vi­ta­mins. The co­conut milk is high in medi­um­chain fatty acids, which are easy to burn for en­ergy. Serves 8 Prep time: 30 mins 2 tbsp ex­tra vir­gin olive oil 2 car­rots, peeled and diced 2 cel­ery stalks, diced 1 onion, diced 2 tsp fine sea salt 2 tbsp curry pow­der 1 sweet potato, un­peeled, diced in 1/2- inch cubes 380ml unsweet­ened co­conut milk 400g diced toma­toes 425g chick­peas 20g kale, chopped, stems re­moved Juice of 1 lime

1. Heat the oil in a large pot over medium-high heat. Add the car­rots, cel­ery, onion and salt, and cook, stir­ring oc­ca­sion­ally, un­til soft­ened (about 5 min­utes). Add the curry pow­der and cook, stir­ring, for 30 sec­onds, be­ing care­ful not to let the spices brown.

2. Add 1.2L of wa­ter, the sweet potato, co­conut milk, toma­toes and chick­peas to the pot. Bring to a boil, re­duce the heat and sim­mer, cov­ered (stir­ring once in a while), un­til the sweet pota­toes are soft (about 20 mins).

3. Stir in the kale and sim­mer un­til wilted. Turn off the heat and stir in 1 tbsp of lime juice. Taste and add more lime juice and salt, if needed. Turkey trot meat­balls Sha­lane I need a lot of pro­tein when I’m train­ing. These meat­balls are so con­ve­nient. You make a big batch and just have them around. You can even throw them on sal­ads or in rice bowls. My train­ing is gru­elling and it’s pretty much the same thing ev­ery day for three months. Hav­ing a good va­ri­ety of food op­tions that aren’t bland is re­ally im­por­tant. El­yse Turkey pro­vides pro­tein that’s easy to digest, plus vi­ta­mins and min­er­als for en­ergy pro­duc­tion. Many peo­ple think only fruits and veg­gies pro­vide vi­ta­mins but qual­ity meat is nu­tri­ent-dense. The cook­ing method also makes these a good choice for busy run­ners: bak­ing them is quick, and you don’t have to brown them first and then watch while they sim­mer. Serves 4 Prep time: 60 mins 1 tbsp olive oil 100g parme­san, finely grated 40g al­mond flour or oat flour Hand­ful pars­ley, finely chopped 1/2 tsp gar­lic pow­der 1/2 tsp fine sea salt 4 tsp ground black pep­per 450g turkey mince 1 egg

1. Heat the oven to 200C. Line a bak­ing sheet with bak­ing pa­per and smear the oil across the pa­per.

2. In a bowl, com­bine the parme­san, flour, pars­ley, gar­lic pow­der, salt and pep­per. Add the turkey and egg and use your hands to com­bine. Set aside for 15 mins to ab­sorb mois­ture.

3. Use a spoon to scoop and your hands to form the meat into golf ball-sized meat­balls, about 16 in to­tal. Place them evenly spaced on the pre­pared bak­ing sheet.

4. Bake for 15 mins. Re­move from the oven, flip each meat­ball and bake for an­other 15 mins, or un­til the meat­balls are lightly browned. Cut open a meat­ball to check it’s done (no pink).

Rad rasp­berry beet­root smoothie bowl Sha­lane Lead­ing up to New York, I was do­ing mile re­peats at around 4:40, for up to 12 miles in to­tal. I’d make a big smoothie and have a small por­tion to go with my por­ridge be­fore train­ing, then drink the rest af­ter­wards. Af­ter hard work­outs like that I’m not su­per-hun­gry, but I want a good re­cov­ery, so this smoothie is a great in-be­tween choice be­fore I eat a full meal. El­yse Beet­root is rich in potas­sium, which helps hy­dra­tion and mus­cle func­tion. Oats are an easy-to-digest source of com­plex carbs that pro­vide en­ergy. Power foods such as these are most ef­fec­tive when com­bined in the right ra­tio. We can’t ab­sorb the fat-sol­u­ble vi­ta­mins in the fruit and veg­gies with­out the fat in the yo­ghurt – that’s why tak­ing a sup­ple­ment isn’t as ef­fec­tive as eat­ing the real deal. Serves 2 Prep time: 20 mins 125g frozen rasp­ber­ries 1 medium beet­root, cooked and peeled 250g plain, full-fat yo­ghurt 1 tbsp vir­gin co­conut oil or al­mond but­ter 3 dates, pit­ted 40g rolled oats • Top­ping ideas Sliced kiwi, fresh berries, chia seeds, pump­kin seeds, co­conut flakes, ca­cao nibs, honey.

1. Blend all the ingredients ex­cept the oats and top­pings in a blender on high speed un­til very smooth. Stir in the oats and let sit for about 15 min­utes.

2. Di­vide be­tween 2 bowls and sprin­kle on your favourite top­pings. If you’re cook­ing for 1, cover and re­frig­er­ate the ex­tra bowl for the next day. Choco­late peanut but­ter cups Sha­lane When I’m train­ing hard, I look for­ward to a sweet treat and these re­ally hit the spot. If I’m not rack­ing up a ton of miles, I’ll have these a cou­ple of times a week. But when I’m train­ing for a marathon these are manda­tory, ev­ery day. El­yse These are rich, but you can feel good about eat­ing them. They use peanut but­ter, co­conut oil, co­coa pow­der, and maple syrup, so it’s all whole foods and good fats. Serves 12 Prep time: 60 mins • Choco­late 80ml vir­gin co­conut oil 25g unsweet­ened co­coa pow­der 3 tbsp maple syrup • Peanut but­ter fill­ing 2 tbsp vir­gin co­conut oil 125g peanut but­ter 1 tbsp maple syrup 1/4 tsp vanilla 1/8 tsp fine sea salt

1. Line a mini muf­fin pan with 12 mini pa­per muf­fin cups.

2. To make the choco­late: in a small bowl, mi­crowave the co­conut oil for 30 sec­onds, or un­til just melted. Stir in the co­coa pow­der and maple syrup.

3. Place 1 tsp of the choco­late in each muf­fin cup. Place the muf­fin tin in the freezer un­til the choco­late so­lid­i­fies (about 5 min­utes).

4. To make the peanut but­ter fill­ing: in a bowl, mi­crowave the co­conut oil for 30 sec­onds, or un­til just melted. Use a fork to stir in the peanut but­ter, maple syrup, vanilla and salt.

5. Spoon about 1 tsp of peanut but­ter fill­ing on top of the choco­late. Then spoon an­other tsp of choco­late on top of the peanut but­ter fill­ing to fill the cups (if the choco­late be­gins to harden, mi­crowave it for 10 sec­onds). Place peanut but­ter cups in the freezer un­til solid (about 30 min­utes).

6. Store in an air­tight con­tainer in the fridge or freezer. If frozen, re­move from the freezer 15 min­utes be­fore serv­ing.

Newspapers in English

Newspapers from UK

© PressReader. All rights reserved.