Nutrition for Runners

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2 Nutrition for Runners Meal Guide and Recipes Jason Fitzgerald and Anne Mauney, MPH, RD Copyright 2015 All Rights Reserved

3 Table of Contents Meal Guide and Recipes... 4 Planning Well-Rounded Meals... 4 How to Plan Your Meals... 6 Meal Guides Based On What Time You Run... 7 Simple Meal/Snack Ideas That Don t Require Recipes Best Recipes for Pre-Run Recipes To Fuel Up During Your Run Recipes To Refuel After Exercising (And All Day After) Breakfast Recipes Make-Ahead Lunches Dinners

4 Meal Guide and Recipes NOW THAT WE VE SHARED OUR FOOD PHILOSOPHY, principles of nutrition, and fueling advice, let s get into the specifics: the actual food! This section will include how to plan your meals without driving yourself crazy, specific ideas for what to eat before, during, and after runs, and guidelines for structuring your eating based on what time of day you run. The first part of the guide includes meal ideas - simple things that don t require recipes - while the second half includes full recipes, organized in categories to indicate whether they are best consumed before, during, or after runs. Planning Well-Rounded Meals As we discussed in the 5 Principles of Nutrition for Runners section, the best way to ensure your diet is healthy and balanced without calorie counting is to have each of the three macro-nutrients present at each meal (unless you re about to run and need to consider GI issues), in addition to as many veggies as possible at lunch and dinner. Just as a reminder, these three macro-nutrients are: 1. Carbohydrates. Aim for the least refined/processed option as often as possible. Examples include whole grains, like brown rice instead of white, 100% whole grain/ wheat bread (look for brands with short, real food only ingredient lists), fruit, and starchy vegetables, like peas, potatoes, and corn. 2. Healthy fat. Healthy fats include omega-3 fatty acids (fish!), nuts and seeds, avocados, oils like olive oil, coconut oil, flax oil, and walnut oil, and the full-fat dairy and whole eggs from grass-fed animals (remember: grain-fed animals have an altered nutrient profile with less healthy fat). 3. Protein. We already know how important protein is, not only in terms of muscle repair and enzyme function, but also to make meals more satisfying and filling. Protein can be found in beans, fish, meat, eggs, and dairy, as well as (in smaller amounts) in nuts/seeds. In the meal guides below, you ll see these macro-nutrients abbreviated as C, HF, and P, and vegetables abbreviated as V. Here s a chart you can print out and put on your fridge (or stick in your bag) to reference at mealtimes. 4

5 Pick at least one (depending on hunger) from each category: Non-Refined Carbohydrate (C) Healthy Fat (HF) Protein (P) Whole Grains (brown rice, quinoa, barley, popcorn, millet, oats, bulgur, buckwheat, whole wheat/ grain bread/pasta/crackers, etc. Starchy Vegetables (potatoes - white or sweet, cassava, tarro, yams, arrowroot, corn) Fruit avocado nuts seeds fish oils (olive oil, coconut oil, avocado oil, flax oil, walnut oil) Meat (minimally processed, preferably from grass-fed animals) Fish Dairy (go for the full fat versions as they are less processed and will provide more satiety) Eggs Beans *Nuts also have some protein, but not as much as these sources per serving. Lots of volume from veggies (V)! 5

6 How to Plan Your Meals So - you know that including carbs, fat, and protein at meals, plus veggies for volume, is important. But when running is part of your day, how can you implement this in practice? This section will share meal guides (and a few sample meal plans - you know we don t love rigid meal plans but we thought these would be helpful to get you started) based on what time of day you want to run. As runners, we know how difficult it can be to plan meals around your running schedule, which can vary. After surveying runners, we found that many want to know not only what to eat for optimal nutrition and performance, but when to eat it. This is the answer! Below we ll share full meal composition guides for each potential running schedule (early morning, late morning/lunchtime, afternoon, and evening). First, though, here is a rough guideline: Pre-Workout: mostly C During Your Workout (if necessary): mostly C with a little HF and/or P for longer endurance workouts Post-Workout and at Meals (C + P + HF + V) You might be wondering why we decided to focus more on meal guides instead of meal plans. Meal plans, while useful in the short term, don t teach long term habits. You re being told exactly what to eat - but you likely don t know why, or how to change it up in a way that still fuels you properly. This is the rationale behind our meal guide, where you will be instructed which macronutrients to focus on, but determining what specific foods you choose and how you put them together is up to you. By teaching you the mechanics rather than just giving you meal plans, you will now be able to continue to fuel properly even when the sample meal plans run out, and when you are on the go or eating out. Essentially, we ll share whether to eat C/HF/P or all three, and examples will be given, but you should select your own meals within the framework when you get tired of the ideas provided. Again, we ve broken this up into categories based on when you run, since meal composition should vary based on the timing of your run. Just a note that fueling during a run hasn t been included in the charts below, since it will not always be necessary to fuel during your run. Please refer to the fueling section to determine if your run requires fuel or not. In general, if you re running over about an hour, you ll want to consider eating something while running. 6

7 Meal Guides Based On What Time You Run For early morning runners: Morning pre-run snack Meal Guide and Recipes Meal (amount of food needed will vary based on run time/ intensity - see fueling section) Post-run breakfast (eat within 30 minutes of run) Categories to include (specific meal/snack ideas below) C (lower fiber: <4 g / serving) (If doing a long run >90 minutes, consider having something small immediately with C + P - chocolate milk or a Greek yogurt are great here - then having a real meal once you ve showered, stretched, etc.) Morning snack(s), if hungry Lunch Afternoon snack(s), if hungry Dinner C, P, HF Aim for 2 out of the 3 (C, P, HF) C, P, HF, V Aim for 2 out of the 3 (C, P, HF) C, P, HF, V Sample meal plan for early morning runners (amounts eaten should vary based on hunger): Pre-Run Breakfast Snack Lunch Snack Dinner Banana with nut butter Microwave oatmeal (see recipes) topped with slivered almonds and cottage cheese Hard boiled egg + veggies or fruit Tuna sandwich (see recipes) + sides as desired Guacamole with crackers and veggies Stir fry with mixed veggies, chicken or tofu, and asian sauce atop brown rice 7

8 For late morning/lunchtime runners Meal Breakfast (eaten ~2 to 3 hours before your run) Pre-Run Snack, if hungry Post-Run Lunch (eat within 30 minutes of run) Afternoon snack(s), if hungry Dinner Categories to include (specific meal/snack ideas below) C, P, HF C (lower fiber: <4 g / serving) C, P, HF, V Aim for 2 out of the 3 (C, P, HF) C, P, HF, V Sample meal plan for late morning/lunchtime runners (amounts eaten should vary based on hunger): Breakfast Pre-Run Snack Lunch Snack Dinner Toast with nut butter, jam, and a scoop of plain Greek yogurt on top Banana or crackers; add nut butter if extra hungry/run is closer to noon than morning Big salad with veggies + beans and/or meat + a grain (or bread) + avocado and/or seeds + dressing Hummus with crackers and veggies Mexican Lasagna (see recipes) For afternoon runners Breakfast Meal Morning snack(s), if hungry Lunch (eaten ~2 to 3 hours before your run) Pre-Run Snack, if hungry Post-Run Snack (eat within 30 minutes of run) Dinner Categories to include (specific meal/snack ideas below) C, P, HF, V Aim for 2 out of the 3 (C, P, HF) C, P, HF C (lower fiber: <4 g / serving) C + P C, P, HF, V 8

9 Sample meal plan for afternoon runners (amounts eaten should vary based on hunger): Breakfast Microwave egg sandwich (see easy breakfast ideas) topped with tomato, baby spinach, avocado Morning snack Snack bar/ granola bar Lunch Burrito with chicken, rice, peppers, guacamole, lettuce/salsa Pre- Run Snack Banana or crackers Post-Run Snack Plain Greek yogurt with fruit (or flavored Greek yogurt) Dinner Pesto Baked Salmon with quinoa and veggies (see recipes) For evening runners Meal Breakfast Morning snack(s), if hungry Lunch Afternoon snack(s), if hungry Mini Dinner/Pre-Run Snack Post-Run Dinner Categories to include (specific meal/snack ideas below) C, P, HF Aim for 2 out of the 3 (C, P, HF) C, P, HF, V Aim for 2 out of the 3 (C, P, HF) C, some P (lower fiber: <4 g / serving) C, P, HF, V Sample meal plan for evening runners (amounts eaten should vary based on hunger): Breakfast Snack Lunch Snack Toast with nut butter and sliced banana Hard boiled egg + veggies or fruit Chicken salad wrap or salad (see recipes) + sides as desired Ants on a log (celery with peanut butter and raisins) Mini Dinner/ Pre- Run Snack Oatmeal made with milk and topped with brown sugar, dried fruit Dinner Turkey, veggie and barley chili (see recipes) 9

10 Simple Meal/Snack Ideas That Don t Require Recipes Pre-Run Snack Ideas (mostly C) Meal Guide and Recipes Banana (with or without nut butter) Toast with a little nut butter or jam Crackers Dry cereal (lower fiber; milk isn t recommended before a run unless you know it works for you) Dates with a small spread of nut butter Waffle with a drizzle of syrup or jam Applesauce Orange slices Dried fruit Oatmeal Easy Breakfast Ideas (C + P + HF) Smoothie with fruit, a protein (milk or Greek yogurt -- if using almond milk instead of milk, add protein powder), and a healthy fat (chia seeds, flax seeds, nut butter, etc.) Fried or scrambled eggs (or microwaved - whisk some eggs in a bowl and microwave on high 1 minute or until fluffy) with avocado, sliced tomato, microwave-steamed spinach, and toast Leftovers from dinner the night before Omelette with veggies with toast, potatoes, or fruit Oatmeal (See Recipes) High protein pancake (See Recipes) Plain Greek yogurt or cottage cheese topped with berries, nuts/seeds, and a small handful of cereal or granola Cinnamon raisin bread (we like Ezekiel brand) topped with nut butter and sliced banana 10

11 Morning or Afternoon Snack Ideas (C + P or C + HF or P + HF - 2 out of 3 categories) Apple or banana with nut butter Veggies/crackers and hummus Plain yogurt or cottage cheese (whole or 2%) with fruit and nuts Whole wheat toast with mashed avocado, salt & pepper Hard boiled eggs and fruit/veg Cheese and crackers/veg Whole milk latte with a handful of nuts Frozen grapes with a handful of almonds Trail mix make your own mix of dried fruit, nuts, and seeds Frozen banana drizzled with dark chocolate & sprinkled with walnuts Celery with nut butter and raisins or dried cranberries Cherry tomatoes with fresh mozzarella or cottage cheese and basil Iced whole or 2% milk latte with a handful of nuts Strawberries dipped in plain Greek yogurt Popcorn with a serving of cheese Half a sandwich Bean salad (canned beans + cut up veggies + a balsamic vinaigrette, salt, and pepper) Pita chips with smoked salmon & hummus Edamame with veggies Toast with nut butter with sliced banana Canned tuna mixed with hummus or guacamole and crackers or veggies Roasted chickpeas (coat with olive oil and spices of choice, bake at 400 for 30 to 40 minutes until crispy) Leftover whole grain (brown rice, quinoa, etc.) with raisins and slivered almonds 11

12 Simple Lunch Ideas (C + P + HF - add sides as desired based on hunger) Grain, Bean, and Veggie salad (½ cup cooked grains and ½ cup cooked beans over mixed greens with veggies, avocado, and balsamic vinaigrette) - to save time, use 90 second brown rice and canned beans. Meat also works instead of (or in addition to) beans. Wrap with hummus, smoked salmon, and veggies (broccoli slaw, baby spinach, etc.). 4 ingredient quinoa salad - mix together cooked quinoa, salsa, hummus, and chickpeas (or another bean). Proportions are up to you/to taste. Serve atop greens! Fast Dinner Ideas Two fried eggs over wilted spinach (put a huge handful of baby spinach on a plate, pop in the microwave for 1 minute on high) with rice, toast, or a microwaved sweet potato. Put raw chicken breasts into a pan, pour in a can of diced tomatoes, toss in a handful of baby spinach, some canned artichoke hearts (drained), and black olives if you like them. Put a lid on it, cook on medium high until chicken is cooked through! About 15 minutes. Serve over whole wheat pasta or with brown rice/ another grain or on its own. 90 second microwave brown rice is a great time saver here! Put raw chicken breasts into a pan, pour in a jar of salsa and a can of black beans (drained/rinsed), plus any veggies you like - peppers, baby spinach, kale, etc. Put a lid on, cook until chicken is done. Serve over brown rice or on its own! Mix a can/packet of chunk light tuna (packed in water) with guacamole; eat with crackers and have a salad on the side. Microwave a sweet potato; top with black beans, salsa, avocado, and microwavewilted spinach. 12

13 Best Recipes for Pre-Run THE BEST MEALS/SNACKS FOR BEFORE A RUN are high in carbohydrates and moderate in fat, fiber, and protein to minimize stomach issues. These recipes are great options, especially for morning workouts when time is tight but nutrition is important! 5 Minute No Bake Peanut Butter Granola Bars (makes about 12 bars) Prep time: 5 minutes + 30 minutes in the fridge Cook time: none *vegan, gluten free with GF certified oats + rice cereal These 5 minute no bake peanut butter granola bars are not only delicious and nutritious, but they are also vegan, and, if you use gluten free certified oats and brown rice cereal, gluten free! In addition to being great pre-run, these also make a nice portable afternoon snack. Ingredients: Dry: 1 & 3/4 cups rolled oats (gluten free certified if necessary) 1 cup crisp puffed brown rice cereal (gluten free certified if necessary) 1/4 cup pumpkin seeds 1/4 cup sunflower seeds 1/4 cup chia seeds OR 1/8 C finely ground flaxseed (both optional) 1/4 cup unsweetened coconut (optional) 13

14 Wet (use generous measurements): 1/2 cup brown rice syrup 1/3 cup creamy peanut butter 1 teaspoon vanilla extract (optional) Instructions: Add all the dry ingredients to a large bowl. Mix them together. In a separate (microwave safe) bowl, mix together the wet ingredients, then microwave them for about 20 to 30 seconds. This will make it easier to mix and add to the dry ingredients since it s really sticky! Pour wet ingredients into dry and mix! Keep mixing until the wet binding ingredients are as well distributed as possible. Put the mixture into a shallow pan and flatten it down. Place pan in fridge to let the bars chill/set. After about 30 minutes in the fridge (or you can wait until the next day whatever works), cut them into bars, then wrap them up in foil and store back in the fridge (or in the freezer!) for an easy grab and go! Notes: Instead of peanut butter, try using another kind of nut butter. Cost saving tip: the flaxseeds/chia seeds are nutritious (great healthy fat!), but unnecessary to the success of the bars you can leave them out to save money. The vanilla extract and coconut are also a nice addition but can be left out with no problems. Roasted and salted pumpkin and sunflower seeds taste the best because of the salty/sweet contrast with the brown rice syrup. Dried fruit cranberries, raisins, apricots, goji berries, etc. is another tasty addition. 14

15 Almond Butter Banana Breakfast Bars makes bars Prep time: 10 minutes Cook time: 25 minutes *vegan These Almond Butter Banana Breakfast Bars are a delicious, nutritious, and great on-the-go breakfast or pre-workout snack. To add more protein if you are eating this after a run, crumble a bar atop some cottage cheese or plain Greek yogurt, or enjoy one with a proteinpacked smoothie. Ingredients: Dry: 1 cup spelt flour (or whole wheat pastry flour)* 1 cup old fashioned rolled oats 1/2 cup finely ground flaxseed 1 teaspoon cinnamon 1 teaspoon baking powder 1 teaspoon baking soda 1/4 teaspoon sea salt 15

16 Make sure you use whole wheat pastry flour, not regular whole wheat flour. Pastry flour is much lighter and fluffier than regular flour, so you are able to make baked goods that are 100% whole wheat without turning them into dense, gummy logs. If you don t have pastry flour on hand, try putting whole wheat flour in a blender and running it for a couple minutes, then following the recipe as instructed. Also, just a note that these bars may take longer to bake if you use the whole wheat pastry flour instead of spelt flour. Wet: 1/2 cup unsweetened applesauce 1/3 cup pure maple syrup 1/4 cup smooth almond butter 2 very ripe bananas, mashed Instructions: Preheat oven to 350. In two separate bowls, mix dry ingredients and wet ingredients, then combine, adding wet to dry and stirring gently until mixed. Pour mixture into a pan and pat it down evenly. Bake for 25 minutes; when a fork or knife stuck into them comes out clean, they are done. 16

17 Perfect Microwave Banana Oatmeal Serves 1 Prep time: <5 minutes Cook time: 2-3 minutes *gluten free with GF certified oats, easily modified to be vegan If you think you don t like oatmeal (or think you don t like anything besides sugar-laden instant oatmeal), give this a try. The banana is the key as is using milk instead of water, which makes it much creamier and more delicious. If you are eating this after instead of before your workout, add more protein by whisking in an egg before cooking, or top the cooked oats with some plain Greek yogurt or cottage cheese. If you need this recipe to be gluten free, purchase gluten free certified oats. Oats are naturally gluten free but are often contaminated in processing. 17

18 Ingredients: 1 ripe banana, mashed 1/3 cup rolled oats (gluten free certified if necessary) 1/3 cup milk (or dairy substitute) 1/2 teaspoon cinnamon Toppings as desired (fresh or frozen berries, ground flaxseed, nuts/seeds, coconut, nut butter, yogurt, cottage cheese, etc. see below for ideas) Instructions: Mash a ripe banana into a microwave safe bowl. A really ripe banana is the key to oatmeal it makes it nice and sweet (the riper the banana, the sweeter it is) and gives it a fun texture! Top the banana with the oats, milk, and cinnamon. Don t make your oatmeal using water. Milk makes it much tastier and creamier and will keep you full longer, too, due to the extra protein! Microwave on high for 2 to 3 minutes, stopping once halfway through to stir. If applicable, stir in any frozen berries at the halfway point. Fresh fruit can be added once the oatmeal is finished cooking. Add desired toppings and enjoy! Topping combinations we love 1. Berries and nut butter, nuts or seeds (slivered almonds, pecans, walnuts, sunflower seeds, etc!) 2. To add more protein (especially if having this post-workout), consider stirring in some plain full fat Greek yogurt or cottage cheese after cooking. Another idea: whisk an egg into the oatmeal before cooking. No need to alter any of the other ingredients/measurements! 3. Fresh sliced peach + walnuts or pecans 4. Shredded coconut + walnuts or pecans 5. Canned pumpkin (a couple spoonfuls, mixed in after cooking) + a few shakes of pumpkin pie spice 18

19 Whole Wheat Peanut Butter and Jelly Muffins Makes 12 muffins Prep time: 15 minutes Cook time: 20 minutes These muffins are moist, delicious, healthy, and portable, with a jelly surprise in the middle. Just like your favorite peanut butter and jelly sandwich but more fun. These are great fuel for during a long run, too! Ingredients: 2 cups puffed rice cereal 1 & ½ cup whole wheat pastry flour ½ cup sugar 1 teaspoon baking powder ½ teaspoon baking soda 1 cup milk (or dairy free substitute) 1/3 cup natural peanut butter* 1 tablespoon olive oil 1 teaspoon vanilla extract 1 egg 12 teaspoons jam (any flavor) Make sure you pick up natural or organic peanut butter - the ingredient list should be only peanuts or peanuts and salt. Avoid nut butters with partially hydrogenated oils on the list - that s trans fat! 19

20 Instructions: Preheat oven to 350. In a large bowl, mix dry ingredients (cereal, flour, sugar, baking powder & soda). In a separate bowl, mix wet ingredients, except for jelly. Add wet ingredients to dry, mixing lightly until uniform. In a greased muffin tin, fill each cup about halfway with batter. Place a teaspoon of jam in each cup, then cover the jelly with the second half of the batter. Bake 20 minutes; when a fork or knife stuck into them comes out clean, they are done. 20

21 Baked Oatmeal Makes ~4 servings Prep time: 10 minutes Cook time: 20 minutes *gluten free with GF certified oats This simple, nutritious, and versatile breakfast recipe is perfect to make ahead so you have it ready to go during the week. Pre-run, enjoy as is. Post-run, add some extra protein with a side of scrambled or hard boiled eggs. Note: for this recipe to remain gluten free, assure your oats are certified gluten free. Oats are naturally gluten free but often contaminated in processing. Ingredients: Dry: 2 cups rolled or quick oats (gluten free certified if necessary) 1/3 cup brown sugar, packed 1/3 cup dried fruit (any kind) 1/4 cup chopped nuts (e.g. walnuts or almonds; optional) 2 tablespoons cinnamon 1 teaspoon baking powder Wet: 1 & 1/2 cup milk 1/2 cup unsweetened applesauce 2 very ripe bananas, chopped (optional) 2 tablespoons canola oil or melted coconut oil 1 egg, beaten 21

22 Instructions: Preheat oven to 375. In a large bowl, mix dry ingredients. In a separate bowl, mix wet ingredients. Add wet ingredients to dry, stirring gently until mixed. Coat an 8-inch baking dish with cooking spray; pour in batter. Bake for 20 minutes, or until fully cooked. Serve warm. 22

23 Banana Spelt Muffins (makes 12 muffins) Prep time: 10 minutes Cook time: 25 minutes These Banana Spelt Muffins are nice and moist thanks to the bananas, milk, and yogurt, and healthy fat is added in the form of ground flaxseed. To turn this into an afternoon snack, add a smear of nut butter! Ingredients: 2 cups spelt flour (or whole wheat pastry flour) 1/2 cup brown sugar 1/2 cup finely ground flaxseed 1 teaspoon cinnamon 1 teaspoon baking powder 1 teaspoon baking soda 1/2 teaspoon sea salt 3 very ripe bananas, mashed 3/4 cup milk 1/2 cup plain (or vanilla) Greek yogurt Optional add ins: 1/2 cup of walnuts, raisins, blueberries, dark chocolate chips, or anything similar! 23

24 Instructions: Preheat oven to 300 (spelt bakes more quickly than regular flour, so increase this to 350 if you use whole wheat pastry instead of spelt flour). In two large bowls, separately mix dry (flour, sugar, flax, cinnamon, baking powder/soda, salt) and wet (bananas, milk, yogurt, add-ins) ingredients. Add wet ingredients to dry, stirring until mixed. Spoon into a cooking-sprayed or nonstick muffin pan. Bake for 20 to 25 minutes; when a fork or knife stuck into them comes out clean, they are done. 24

25 Whole Wheat Peanut Butter Banana Bread Makes 1 loaf Prep time: 10 minutes Cook time: 1 hour A variation on your standard peanut butter banana toast, this PB banana bread also makes a tasty and healthy pre-run fuel or afternoon snack. Ingredients: Dry: Wet: 1 & 1/2 cups whole wheat pastry flour 3/4 cup rolled oats 1/3 cup brown sugar (or 1/2 C if you like your bread sweeter) 1/4 cup finely ground flaxseed 1 tablespoon baking powder 1 teaspoon cinnamon 1 & 1/4 cups milk 1/3 cup creamy natural salted peanut butter 1 egg, beaten 2 large very ripe bananas, mashed 1 teaspoon vanilla extract Instructions: Preheat oven to 350. In two separate bowls, mix dry, then wet, and then combine, adding wet to dry and stirring gently until the mixture is uniform-ish. Pour mixture into a non-stick or cooking sprayed 9x5 bread/loaf pan. Bake 1 hour; when a fork or knife stuck into it comes out clean, it is done. 25

26 Recipes To Fuel Up During Your Run WHILE YOU'RE EXERCISING, immediate energy is helpful, so you'll want simple carbohydrates that are easily and quickly digested and turned into fuel for energy. As you exercise and sweat, you lose fluids and sodium, so it's also important to replenish these while you're working out if you'll be running for minutes or more. It can be hard to eat real food if you're in the middle of a workout, so sports drinks are a great option that include the carbohydrates you need for energy in addition to fluids and electrolytes (like sodium and potassium) for hydration. Gels, gummies, and other sports-specific nutrition products work well here, too, as discussed in the fueling section. If you d prefer to make your own fuel, there are a few recipes for snacks you can easily eat on the run so you don't "hit the wall! As we mentioned earlier, this is the only section in which we are including nutrition information with the recipes. While we don t advocate the calorie counting approach for meals and snacks, and instead recommend focusing on intuitive eating, intuitive eating doesn t work so well during workouts. During a long run, you re not always likely to realize you are hungry, even if you need fuel. That s why we ve included calorie information - so you can calculate your needs (using the fueling section information) and make sure that you are meeting them. Your performance depends on it! 26

27 Homemade Sports Drink Makes 2 servings Prep time: 5 minutes Cook time: none *vegan, gluten free Three components are key to an effective sports drink: fluid, electrolytes, and carbohydrates. All the ingredients in this recipe work together to provide a balance of those three components, keeping you hydrated and energized during your run. Orange and lemon juice provide fluid and simple carbohydrates that are easy to digest, resulting in a quick blood sugar boost for immediate energy. Pure maple syrup ranks low on the glycemic index, so the carbohydrates from maple syrup are digested at a slower rate, resulting in longer-lasting energy. Water and coconut water both provide fluid, and coconut water is also a source of potassium, which helps maintain fluid balance and cell function, along with sodium. Ingredients: 1/2 cup fresh orange juice 1/4 cup fresh lemon or lime juice 2 tablespoons pure maple syrup 2 cups water (or 1 cup water + 1 cup coconut water) 1/8 teaspoon salt 27

28 Directions: Add all ingredients into a large bottle and shake vigorously until combined. Nutrition information per serving when made using water: 87 calories, 0.2g fat, 142mg sodium, 197mg potassium, 22g carbohydrate, 0.2g fiber, 18g sugar, 0.6g protein. Nutrition information per serving when made using half water, half coconut water: 108 calories, 0.2g fat, 155mg sodium, 443mg potassium, 27g carbohydrate, 0.2g fiber, 23g sugar, 0.6g protein. 28

29 Peanut Butter Energy Gel Makes 2 servings Prep time: 10 minutes Cook time: none *vegan with maple syrup, gluten free with GF certified brown rice syrup The mixture of carbohydrates provided when using brown rice syrup and honey (or maple syrup) is ideal for energy during a long run. Brown rice syrup is comprised of approximately 50% complex carbohydrates, which are slowly digested and result in delayed energy release, and 50% maltose, which is quickly broken down into glucose, resulting in immediate energy production. Honey is a sugar source high in fructose, which allows for progressive energy release. The glycemic index response of maple syrup is similar to that of honey, so feel free to swap that out to make this recipe vegan. If you find yourself needing a little extra pep, feel free to add instant coffee or espresso, dissolving it right in the gel mixture, for caffeine. You can also use an alternative nut butter, like almond butter, if you re not a fan of peanuts - the nutrition information will be about the same. Ingredients: 2 tablespoons brown rice syrup (GF certified if necessary) 1 tablespoon honey (or maple syrup) 1 tablespoon natural creamy unsalted peanut butter (or other nut butter) 1/2 teaspoon vanilla extract 1/8 teaspoon salt (optional: 1 teaspoon instant espresso/coffee + 1 teaspoon cocoa powder for mocha flavor) 29

30 Directions: Stir together all ingredients until combined, then pour into squeezable tubes or plastic bags. Nutrition information per serving for recipe without optional add ins: 157 calories, 4g fat, 180mg sodium, 60mg potassium, 28g carbohydrate, 0.5g fiber, 20g sugar, 1.8g protein. 30

31 Long Run Energy Bites Makes 16 servings Prep time: 15 minutes active + 1 hour in fridge Cook time: none *vegan, gluten free with GF certified oats These energy bites are great for when you want on-the-run fuel that s a little more substantial than your usual energy gel or drink. Dates provide quick-release carbohydrates for immediate energy, in addition to some fiber and slow-release carbohydrates for sustained energy. Oats and almonds also provide some fiber (but not too much - you know what we mean), keeping you full and energized after the immediate boost in blood sugar. The fat and protein in almonds also contribute to satiety, making these bites great for the tail end of a long run, when you tend to get hungry for something besides just carbs. Don t worry - the fat and protein content aren t high enough to cause any GI issues - although of course you ll want to test this out before race day. Ingredients: 1 & 1/2 cups packed pitted dates (about 1 lb) 1 cup toasted, unsalted almonds 1 cup rolled oats (GF certified if necessary) 1 teaspoon cinnamon 3/4 teaspoon salt 31

32 Directions: 1. Combine all ingredients in a food processor; process until very finely ground and mixture holds together when pressed. 2. Line an 8 x 8 baking pan with plastic wrap, leaving excess plastic wrap hanging over the edges of the pan. 3. Place the mixture in the pan in an even layer, then cover with the excess plastic and press down very firmly to pack the mixture in. 4. Refrigerate for 1 hour to set, then turn the bars out of the pan onto a cutting board, peel back the plastic wrap, and cut into bite-size squares. Nutrition information per serving: 150 calories, 4.9g fat, 110mg sodium, 260mg potassium, 27g carbohydrate, 3.4g fiber, 19.4g sugar, 3g protein. 32

33 Peanut Butter Stuffed Salty Dates Makes 1 serving Prep time: <5 minutes Cook time: none *vegan, gluten free No time to make the above recipes? Here s a really simple variation you can throw together minutes before running out the door. Dates provide ample carbohydrates for energy as well as potassium, which can help to prevent cramps. The salt helps replace that lost from sweat. Double check your needs in our fueling section, but a good general rule is to eat one of these every 30 to 45 minutes for runs over 1 hour. Ingredients: 1 medjool date, pitted 1 teaspoon natural peanut butter (or other nut butter) One shake/pinch salt Directions: 1. Open the date and remove the pit, if not already pitted. 2. Stuff the peanut butter inside, where the pit used to be. 3. Add a shake of salt and pop it in a ziplock bag so you can eat it on the run! Nutrition information: 98 calories, 2.7g fat, 156mg sodium, 202mg potassium, 19g carbohydrate, 2g fiber, 16g sugar, 1.8g protein. 33

34 Recipes To Refuel After Exercising (And All Day After) AFTER YOUR WORKOUT, it's all about refueling. Restoring glucose stores with carbohydrates helps keep you from crashing right after a tough workout, while protein promotes muscle repair. It's also important to restore fluids and electrolytes as soon as possible after a workout. These recipes have a good mix of protein and carbs to help you recover - whether that's on the go or sitting down at the table - and include some healthy fat for satiety. These recipes are also appropriate for regular meals, so feel free to enjoy them throughout the day. We ve split them up into breakfast, lunch, and dinner recipes. Breakfast Recipes Basic Recovery Green Smoothie Makes 1 smoothie Prep time: 5 minutes Cook time: none *gluten free, easily modified to be vegan This is a great basic green smoothie recipe. Enjoy it as-is or add in your favorite other fruit; seeds (chia, flax) are a nice addition here, too, for some healthy fats. Enjoy alone or with toast with nut butter (or one of the bars/muffins in this e-book), depending on your hunger. If you use a dairy alternative like almond milk that is low in protein, consider adding your favorite protein powder before blending. Ingredients: Meal Guide and Recipes 1 very ripe banana 1 cup milk (or dairy alternative + protein powder) 1 to 2 large handfuls fresh baby spinach Handful of ice cubes Instructions: Toss it all in the blender, blend, and enjoy! 34

35 Chocolate Cherry Espresso Smoothie Makes 1 smoothie Prep time: 5 minutes Cook time: none *gluten free, vegan with dairy alternative Wake up and fuel up, all in one cup! This smoothie makes a great refuel not only thanks to carbs and protein, but also because of the frozen cherries - tart cherries can help to reduce inflammation in the body. Enjoy as is or with a side of toast with nut butter, depending on hunger levels. Ingredients: 1 very ripe banana (the more ripe, the better) 1 shot espresso 1/2 cup frozen (or fresh & pitted) tart cherries 1 cup chocolate milk (or chocolate almond milk + your favorite protein powder) Ice Instructions: 1. Throw all ingredients into a blender, blend, and enjoy! 35

36 Nutty Protein Granola Bars Makes 12 to 16 bars Prep time: 15 minutes Cook time: 15 minutes *gluten free with GF certified oats These nutty protein granola bars make a delicious and healthy snack or a quick on the go breakfast (pair it with a latte!). If you need the recipe to remain gluten free, be sure to purchase GF certified oats. Ingredients: 1 & 1/2 cups rolled old fashioned oats 1/2 cup unflavored protein powder of your choice 1 teaspoon cinnamon 1 cup roughly chopped dry roasted, salted almonds 3/4 cup salted sunflower seeds 36

37 1/2 cup roughly chopped pecans or cashews 3/4 cup dried fruit (dried cherries, diced apricots, or goji berries are great here) 1/2 cup dark chocolate chips (optional) 1/2 cup shredded coconut, unsweetened 2/3 cup natural creamy peanut butter (salted or unsalted) 1/3 cup maple syrup or honey 2 eggs 1 teaspoon vanilla extract (optional) Instructions: 1. Preheat oven to Spray a 10 x 10 or 9 x 13 pan with non-stick spray. 3. In a large bowl, stir together the dry ingredients (oats through coconut). 4. In a separate bowl, stir together the wet ingredients (peanut butter through vanilla). 5. Add the wet ingredients to the dry and stir until completely incorporated. 6. Press the mixture into the prepared pan in an even layer. 7. Bake for 15 minutes, until the edges are browned and the center is firm to the touch. 8. Allow to cool, remove from the pan, and cut into bars. Enjoy! 37

38 High Protein Flour Free Breakfast Pancake Makes 1 pancake Prep time: <5 minutes Cook time: 10 minutes *gluten free The secret to this pancake? Egg and banana! It sounds gross but it s good. The combination is a great way to enjoy a pancake that s higher in protein than usual, and they have a nice texture, too. The ground flaxseed acts as the flour. Ingredients: 2 eggs, whisked 1 medium very ripe banana, mashed 1 tablespoon ground flaxseed Few shakes of cinnamon Instructions: 1. Mash the banana in a bowl, then add eggs and whisk together. Next, add the flaxseed, vanilla extract, and cinnamon and mix gently. 2. Pour the mixture into a pan (that has been greased or sprayed with cooking spray) over medium low heat. You ll want to use a small omelette pan (about 8 ) the pancake is too runny for a large pan and will spread out too much, making it hard to flip. 38

39 3. Leave the pancake sitting over medium low heat for about 10 minutes. Don t touch it it will take awhile to cook. Go do something else and ignore it for a little while. 4. After about 10 minutes, check to make sure the pancake is solid enough to flip. If it is, flip away! It will only take about another minute on the other side. 5. Eat it plain or top with fresh or frozen fruit or nut butter. 39

40 Scrambled Egg Muffins Makes 12 muffins Prep time: 15 minutes Cook time: 30 minutes *easily made gluten free Make a big batch of these muffins to enjoy as quick on the go breakfasts or snacks throughout the week. Pair with your favorite carb! Ingredients: 9 eggs 1/2 cup chopped fresh spinach 1/3 cup milk 1/3 cup spelt or whole wheat flour (gluten free option: ground flaxseed) 1/4 cup grated sharp cheddar cheese 1 tablespoon chopped fresh basil 1 small tomato, chopped 40

41 1/2 teaspoon sea salt 1/2 teaspoon cracked black pepper 1 teaspoon baking powder Optional add-ins: 1/4 cup of either cooked bacon (crumbled) or smoked salmon (chopped) Instructions: 1. Preheat oven to Break the eggs into a bowl and whisk. 3. Add the rest of your ingredients and mix. 4. Add spoonfuls of the mixture to a cooking sprayed or nonstick muffin tin. Tip: the mixture is runny, so a ¼ cup measuring cup is a good way to transfer it to the tins! 5. Bake for 25 to 30 minutes, or until eggs are fully cooked and no longer runny. 41

42 Make-Ahead Lunches Easy Lentil Veggie Burgers Makes 6 burgers Prep time: 15 minutes Cook time: 20 minutes *vegan, gluten free These veggie burgers are packed with fiber, protein, and flavor; enjoy on top of greens with salsa or in a bun, wrap, or pita with baby spinach, avocado, and/or hot sauce. Ingredients: Meal Guide and Recipes 1 cup canned cooked lentils, drained and rinsed (or about ½ cup dry lentils, cooked according to package instructions) 1 cup canned cooked garbanzo beans, drained and rinsed 6 cloves garlic 1/2 cup fresh mushrooms 1 tablespoon olive oil 2 tablespoons ground flaxseed 5 teaspoons Dijon mustard 3 tablespoons tomato paste 1 teaspoon chili powder 1 teaspoon turmeric 1 teaspoon cumin 1 cup cooked plain brown rice (tip: use 90 second microwave rice) Cooking spray to grease baking sheet 42

43 Did you know that turmeric may help reduce joint pain? It boasts antiinflammatory powers, making it a great spice for runners. Instructions: Preheat oven to 375. Add garbanzo beans, garlic, mushrooms, and olive oil to food processor and process 30 seconds until somewhat uniform. Remove mixture and put in a large bowl. Add cooked and drained lentils and all other ingredients to the bowl. Mix and mash until contents are evenly spread out. Form mixture into 6 patties and place on greased or sprayed cooking sheet. Bake 20 minutes, flipping once halfway through. 43

44 Basic Quinoa Salad Prep time: 5-10 minutes Cook time: minutes (for quinoa) *gluten free, vegan with no cheese A great easy and simple lunch is to mix quinoa, beans, and veggies together. Here are a couple variations to try! The proportions are up to you; feel free to leave things out you don t like or don t have, and to get creative. Also, any grain will work - brown rice, barley, and wheat berries are also good in these recipes. To add a little more veggie volume, serve the grain/bean mixture atop greens (try arugula or mixed greens, or, for a warm meal, microwaved spinach) or inside a wrap with some greens. The beans and quinoa provide protein, but you can also add meat, if you like. Variation #1: Quinoa Taco Salad Cooked quinoa (or grain of choice) Tomato, chopped Peppers, chopped Black beans, drained/rinsed Avocado, sliced Grated sharp cheddar cheese (optional) A few shakes of cumin Cilantro, chopped (optional) Dressing: salsa + hot sauce, if desired Salt & pepper to taste 44

45 Variation #2: Mediterranean Quinoa Salad Cooked quinoa (or grain of choice) Tomato, chopped Peppers, chopped Cucumber, chopped Chickpeas, drained/rinsed Olives, pitted/sliced (optional) Canned artichoke hearts, drained and sliced (optional) Avocado, sliced Feta cheese (optional) Dressing: balsamic vinaigrette Salt & pepper to taste 45

46 Easy Tuna Salad Sandwich Serves 1 Prep time: 5 minutes Cook time: none *gluten free with GF certified bread or wrap This makes a great easy lunch whether you are eating at home or packing it to go. Tip: if making this ahead of time, toast your bread so it doesn t get soggy before lunchtime arrives. This also makes a good salad topper - don t forget to add some grains, though, or fruit on the side to get in your carbs. Ingredients: 1 small (2.6 oz) packet of chunk light tuna* (packed in water) Plain Greek or regular yogurt Dijon mustard Optional: chopped celery, broccoli slaw, baby spinach or mixed greens Whole wheat pita/bread (optional) Instructions: 1. Place tuna in a bowl. Add a squirt of dijon mustard and a spoonful of yogurt, in the ratio of about 2 parts yogurt to 1 part mustard. 2. Add the chopped celery and broccoli slaw and mix it all up. 3. Toast your bread or pita and place the tuna mixture inside. Finish it off with a small handful of your choice of greens. Chunk light tuna is lower in mercury than regular chunk white tuna. 46

47 Guacamole Tuna Sandwich Serves 1 Prep time: 5 minutes Cook time: none *gluten free with GF certified bread or wrap If you re not feeling the yogurt/mustard combo, try this twist instead. Remember to toast your bread if making this ahead of time so it doesn t get soggy before lunchtime arrives. This also makes a good salad topper - don t forget to add some grains, though, or fruit on the side to get in your carbs. For a fun twist, try hummus instead of guacamole! Ingredients: 1 small (2.6 oz) packet of chunk light tuna (packed in water) - shredded chicken will also work Guacamole (store bought is fine! Hummus also works instead.) Optional: chopped celery, broccoli slaw, baby spinach or mixed greens Whole wheat pita/bread (optional) 47

48 Instructions: 1. Place tuna in a bowl. Mix in a couple spoonfuls of guac (or hummus - or even a little of both). 2. Add the optional veggies and mix it all up. 3. Toast your bread or pita and place the tuna mixture inside. Finish it off with a small handful of baby spinach leaves. 48

49 Easy Chicken Salad Serves 1 Prep time: 5 minutes Cook time: none (assuming you have leftover cooked chicken) *gluten free with GF certified bread or wrap To save time, buy a rotisserie chicken - or use leftover meat from the night before to make this easy and tasty chicken salad. Did you know that walnuts are high in healthy, inflammation-reducing omega 3 fatty acids? Eat up! 49

50 Ingredients: Cooked chicken, shredded or cut into small pieces 6-8 grapes, sliced Small handful of walnuts, chopped Plain Greek or regular yogurt Dijon mustard Fresh spinach Salt & pepper to taste Optional: chopped celery, broccoli slaw, baby spinach or mixed greens Whole wheat pita/bread (optional) Instructions: 1. Start with the chicken in a small bowl. Add chopped grapes and walnuts. 2. Next, add a spoonful of plain yogurt and a squirt of dijon mustard - about 2 parts yogurt per 1 part mustard, to taste. 3. If you like, add some chopped celery and broccoli slaw for veggie volume. 4. Mix it all up, and place on toasted bread or whole wheat pita. Finish it off with some mixed greens or baby spinach and enjoy! This would also be good with dried cranberries instead of grapes, or atop a salad. (Again, don t forget the grain if you do the salad route.) 50

51 Easy Egg Salad Sandwich Serves 1 Prep time: 5 minutes Cook time: ~10 minutes (for the eggs) *gluten free with GF certified bread or wrap This is another easy lunch sandwich filling recipe that also makes tasty salad topper. Tip: hard boil a few servings of eggs over the weekend so you have them for this recipe and for snacking throughout the week! Ingredients: 2 hard boiled eggs Plain Greek or regular yogurt Dijon mustard Optional: chopped celery, ham, broccoli slaw, baby spinach and/or mixed greens Whole wheat pita/bread (optional) 51

52 Instructions: 1. Peel and chop hard boiled eggs, then place in a bowl. Add a squirt of dijon mustard and a spoonful of yogurt, in the ratio of about 2 parts yogurt to 1 part mustard. 2. Add the chopped celery and broccoli slaw and mix it all up. 3. Toast your bread or pita and place the egg mixture inside. Finish it off with a small handful of your choice of greens. 52

53 Dinners Pesto Baked Salmon with Veggies Serves 2 to 3, depending how large your salmon fillets are. Prep time: 5 minutes Cook time: 18 minutes *gluten free This recipe is simple, delicious, and nutritious. Feel free to omit the zucchini or squash or just use one or the other. The tomatoes are a must they make this dish! Ingredients: 2 salmon fillets, fresh or defrosted 1 small (or half a large) zucchini, sliced 1 small (or half a large) yellow squash, sliced 1 to 2 large tomatoes, sliced 53

54 2 tablespoons basil pesto Olive oil 1 cup cooked quinoa (or any other grain, prepared according to package directions) Salt & pepper to taste Instructions: 1. Preheat oven to Cover a baking dish with tin foil; spread a little olive oil in the pan (or use cooking spray) so the salmon doesn t stick. 3. Place salmon fillets in dish on top of foil, put 1 Tbsp. pesto on top of each piece of salmon. Spread it around so it s evenly covered. 4. Throw sliced zucchini, squash, and tomato on top of salmon/pesto. 5. Cover the pan with tin foil; leave a little space for steam to escape. Bake for 18 minutes; check to make sure it s cooked through before taking it out. 6. Serve on top of quinoa or another grain. Enjoy! 54

55 Meaty Veggie Barley Chili Makes about 10 servings Prep time: 15 minutes Cook time: 30 minutes This twist on traditional chili is a complete meal in a bowl. Barley is a whole grain packed with fiber that has a pleasant, chewy texture. Not cooking for a crowd? Freeze any leftovers to enjoy later. Ingredients: 1 (32 oz) container vegetable broth (low sodium) 1 cup barley (not quick cooking) 2 tablespoons extra virgin olive oil 1 pound of ground turkey, bison, or beef (tempeh will also work) 2 cloves garlic, minced 1 onion, diced 2 bell peppers, diced (any color) 1 small zucchini, diced 1 cup mushrooms, sliced (optional) 2 (14 oz) cans diced tomatoes 1 cup tomato sauce (or jarred pasta sauce) 1 (15 oz) can kidney beans, drained and rinsed 2 tablespoons chili powder 2 teaspoons cumin 1/2 teaspoon pepper Instructions: 1. In a very large pot, add barley and vegetable broth. Bring to a boil and let simmer (covered) until cooked about 30 minutes. 55

56 2. While barley is cooking, chop all your veggies. Set aside. 3. Add olive oil, ground meat, garlic, and onion into a medium sized pan. Saute over medium high heat until meat is fully cooked. 4. Once barley is cooked (a lot of the liquid will have boiled off), add all the other ingredients, including the cooked meat, to the pot! Stir and serve hot. 56

57 Almond Crusted Tilapia Serves 4 Prep time: 10 minutes Cook time: 10 minutes *Gluten free This quick and easy recipe yields moist and flaky fish with a crunchy crust. It s a great recipe for people who don t like fish guaranteed to win them over! Serve with a side of veggies and your carb of choice. Ingredients: 1 cup sliced or slivered almonds, divided in two parts 1/4 cup ground flaxseed 4 (6 oz) tilapia fillets 1/2 teaspoon salt 2 tablespoons olive oil (or 1 tablespoon olive oil and 1 tablespoon butter) 57

58 Instructions: 1. Finely chop the almonds (or buy them pre-chopped) and combine half of them (1/2 C) with the ground flaxseed in a shallow bowl. 2. Sprinkle fish evenly with salt; dredge in almond/flaxseed mixture. 3. Add the olive oil (and butter, if using) to a large heavy skillet over medium heat; add fish and cook 4 minutes on each side or until golden brown. Remove fillets to a serving plate. 4. Add remaining 1/2 cup almonds to skillet and cook, stirring often, 1 minute or until golden brown. Remove toasted almonds from pan and sprinkle over fish. 58

59 Chicken and White Bean Chili Soup Makes one large pot (about 4 quarts) serves about 6 Prep time: 10 minutes Cook time: 2 minutes *gluten free This soup is very easy to make and deliciously flavorful, too. Serve as is, or top with cilantro, grated cheddar cheese, hot sauce, and/or a dollop of plain Greek yogurt (for added creaminess). Ingredients: 2 small or 1 large onion(s), diced 1 tablespoon olive oil 2 cans (4 oz. each) diced green chilies 4 cloves garlic 2 teaspoon cumin 59

60 1 teaspoon oregano 1/4 teaspoon pepper 1/4 teaspoon cloves 3 cans (14.5 oz. each) chicken broth (low sodium if possible) 4 cups pulled rotisserie chicken 2 cans (15.5 oz. each) Great Northern white beans, drained and rinsed Instructions: 1. In a large soup pot, saute onions and oil together until onions are transparent. 2. Add green chilies, garlic, cumin, oregano, green chilies, pepper, cloves, and saute 2 to 3 more minutes. 3. Add chicken broth, chicken, and beans. Bring to a boil; cover pot and simmer 15 minutes. 4. Serve hot and enjoy! 60

61 Corn Flake Crusted Chicken Fingers (makes ~3 to 4 servings) Prep time: 10 minutes Cook time: minutes *gluten free with GF certified corn flakes Just like the chicken fingers from your favorite diner, minus the grease. The corn flakes make them super crunchy even though they are baked, and the spices add delicious flavor. These are great for lunch with salad and a side of fruit, or have them for dinner with roasted sweet potatoes and veggies. Ingredients: 1 package chicken tenders (1 to 1.5 lbs) 2 eggs, beaten 1 tablespoons dijon mustard 2 cups (gluten free certified, if necessary) corn flakes, finely crushed 1/4 teaspoon each of: salt, pepper, paprika, garlic powder, chili powder 61

62 Instructions: 1. Preheat oven to In a small bowl, combine the egg and mustard. On a plate, mix the crushed corn flakes and spices. 3. One by one, dredge the chicken tenders in the egg/mustard mixture, then in the corn flake mixture until fully coated. Place the coated tenders on a cooking sprayed or nonstick baking sheet. You may need more than one. 4. Bake for 12 to 15 minutes, or until chicken is cooked through and the outside is golden brown. 62

63 Mexican Lasagna Serves 8 to 10 Prep time: 10 minutes Cook time: 20 minutes *gluten free with GF certified tortillas This simple recipe is perfect to make on a Sunday and enjoy throughout the week. Leave out the chicken for a vegetarian option or use GF certified corn tortillas to make it gluten free. Serve warm, topped with avocado/guacamole and hot sauce, if desired. Ingredients: 6 whole grain or corn tortillas 2 cups shredded cooked chicken breast (optional - use a rotisserie chicken or cooked leftover chicken to save time) 1 can (16 oz) kidney beans, rinsed and drained 1 can (16 oz) black beans, rinsed and drained 1 jar (16 oz) salsa 63

64 1 cup plain Greek yogurt 1 large green pepper, chopped 2 cans (2.25 oz each) sliced ripe olives, drained 1 cup shredded sharp cheddar cheese Fresh cilantro, chopped, if desired Directions: 1. Preheat oven to In one large, deep baking dish or two smaller dishes, arrange a layer of tortillas. On top of the tortillas, layer on roughly half the chicken, beans, salsa, yogurt, green pepper, olives, and cheese, in that order. Add another layer of tortillas and repeat, saving a little of the salsa and cheese to go on top. Add one final layer of tortillas and top with the rest of the salsa, then the cheese. Add some chopped cilantro, if desired. 3. Cover with foil and bake 20 minutes, or until cheese is melted. 64

65 Sweet Potato Lentil Chili Makes one large pot (5 quarts) serves about 8 to 10 Prep time: 15 minutes Cook time: 30 minutes *vegan, gluten free This chili is the perfect meal for a cold winter day, packed with nutrients and fiber from the sweet potatoes, lentils, and veggies. Feel free to leave out any of the veggies you don t like or don t have, with the exception of the sweet potatoes, which make this dish. Onions, mushrooms, and hot sauce would also be great additions. Ingredients: 1 (32oz) container veggie broth (low sodium) 1.5 cups water 3 (14.5 oz) cans diced tomatoes 1 (16 oz) package dried lentils, rinsed 2 sweet potatoes, cubed 65

66 3 carrots, sliced 3 stalks celery, sliced (optional) 1 green pepper, sliced 1 to 2 cloves garlic, diced Huge handful kale (optional) 2 tablespoons cumin 1 tablespoon cinnamon 1 tablespoon chili powder 1 teaspoon pepper Hot sauce (optional to taste) Instructions 1. Add the veggie broth, water, diced tomatoes, and rinsed lentils into a large pot (about 5 quarts). Bring the mixture to a boil and let simmer for about 10 minutes (to soften the lentils) while you re chopping the garlic, carrots, sweet potatoes, celery, and green pepper. 2. Throw the garlic, kale, carrots, and sweet potato into the simmering pot, followed about 5 minutes later by the celery and green pepper and your spices. 3. Let the mixture continue to simmer, stirring frequently, until it reaches the level of cooked consistency you prefer. This shouldn t take long (maybe 5 to 10 minutes more) just make sure the carrots, sweet potatoes, and lentils are soft. 4. Serve hot. Enjoy! 66

67 Thai Chili Garlic Chicken with Veggies and Brown Rice Serves 3-4 Prep time: 10 minutes Cook time: 10 minutes Stir fry is such an easy dish to throw together, and a great way to get in your veggies, too. If you like Thai food, you will love this recipe. For a vegetarian option, try tofu instead of chicken! Ingredients: 1/4 cup liquid honey 2 tablespoons fish sauce (found in Whole Foods, Asian grocery stores or online) 1 tablespoon fresh lime juice 2-3 tablespoons chili garlic sauce (depending how spicy you like it) 1 clove garlic, minced Sliced veggies (bok choy, green beans, squash, peppers, etc. - fresh or frozen) 1 package of chicken breasts (about 2 pounds) 67