Coconut Kale Smoothie

kale-ingredients

Before my long run on Sunday (12.2 miles) I wanted to make sure I was properly fueled up, to avoid the burnout I felt towards the end of last week’s long run. I whipped up this smoothie from Run Fast. Eat Slow. in no time and even made a small batch of energy bites and snacked on a couple of those before heading out the door. And I felt great on this long run! No fatigue nearing the ‘finish line’ this time.

Coconut Kale Smoothie:

Put the following in a high speed blender:

1 cup coconut water, 1 cup ice, 4 leaves of kale (stems removed), 4 pitted dates, 1/2 cup whole milk yogurt, 1 Tablespoon almond butter.

When blended this makes about 2 or 3 servings.

Energy Bites: This recipe is of my own creation so the ingredient amounts are kind of loose!

In medium size mixing bowl, combine:

3/4 cup almond butter, 1/3 cup cocoa powder, 7 pitted dates chopped, 1/4 cup honey, 1 tablespoon chia seeds.

After mixing ingredients, form into small balls and roll in 1/3 cup of toasted pumpkin seeds (made by just heating the pumpkin seeds in a small pan on the stove until they are fragrant). Refrigerate in a container for at least 30 min.

kale-smoothie

Long Run Mineral Broth

broth
My body was feeling fatigued after my long run of 14 miles on Sunday. I was feeling a little dizzy even towards the last three quarters of a mile. So I referenced my new favorite recipe resource, Run Fast. Eat Slow. and found this recipe for ‘Long Run Mineral Broth’. Loaded with vegetables and minerals essential for muscle recovery, it seems like the perfect remedy for the aches and general fatigue. It was extremely easy to make, and the recipe makes quite a bit! I filled about three large mason jars. You know you’re really in need of a serious nutritional overhaul when something like broth has great appeal to you.

I drank about 8 ounces of the broth as part of my lunch and headed out a couple of hours later for a pace run, feeling still a sluggish and kind of unmotivated. Not too far into my 6 mile run I felt so much better and even more so by the end of the workout. My average pace was under 8:00/mile, and my fastest splits were between 7:22 and 7:41. I’ll give some credit to the broth 😉

To make the broth:

1 yellow onion cut in half
1 beet, peeled and quartered
3 carrots rinsed and cut into thirds
1/2 bunch celery cut into thirds (including leaves)
2 sweet potatoes cut in to chunks (unpeeled)
1 bunch flat leaf parsley
knob of fresh ginger sliced (unpeeled)
5 cloves garlic smashed and unpeeled
6 black peppercorns
1 8-inch strip kombu
6 quarts of cold water

Rinse all of the vegetables, including the parsley and kombu and place all in a large stock pot with the cold water. Add the peppercorns, ginger, garlic and bring to a boil. Then simmer partially covered for 1 1/2 hours. Drain over a mesh sieve and discard the vegetables. Let the broth cool to room temperature before refrigerating it in containers. You can also freeze it for up to four months.

Can’t Beet Me Smoothie from Run Fast. Eat Slow.


I have become a huge fan of this delicious smoothie from Run Fast. Eat Slow. It can be made pretty quickly- especially if you’re using a Vitamix and don’t need to cook the beet! I did make one modification to the recipe yesterday by leaving out the frozen banana- sometimes bananas in a smoothie make it too filling for me to drink pre-workout.  It was still satisfying, just not as thick.

 

Ingredients
1 cooked beet, peeled and quartered
1 cup frozen blueberries
1 small frozen banana
1 cup unsweetened almond milk or other milk of choice
1 cup coconut water
1-inch knob fresh ginger, peeled (use edge of spoon)
1 Tbsp almond butter

In a blender, place the beet, blueberries, banana, milk, coconut water, ginger, and almond butter. Blend on high speed for several minutes until smooth.

Taleggio & Spinach Roulade from Yotam Ottolenghi’s ‘Plenty More’

roulade2
I had to include a photo from the actual cookbook (Plenty More) here because it’s what drew me in to trying out this recipe. And it was definitely as delicious as it looks here, and totally worth the kind-of-time-consuming process. Though it might not be the most super-healthy dish, I felt like running an average of more than 30 miles per week gives me some entitlement to a hefty dose of carbs and cheese once in a while 😉 and it does have spinach – you know; good source of iron…

I was a little intimated by the baking aspect , specifically making the bread dough for the roulade, but it wasn’t really difficult at all- and Fox loved helping out by rolling the dough.

I really recommend this cookbook to anyone, whether you’re a vegetarian or not, everything I’ve made from it so far has been incredible. Most of the recipes do lean towards a long list of ingredients, some of which can be hard to find (at least on Nantucket anyway) and some of the techniques are not exactly ‘entry level’ cooking skills, but if you’re looking to expand your kitchen expertise and discover some delicious and unique dishes this book is for you.

I found a great blog post on Playin With My Food which covers this specific recipe – you can view by clicking here.

Recovery Quinoa Salad / from Run Fast. Eat Slow.

Kale and quinoa are two of my favorite ingredients for a satisfying salad, so this recipe from Run Fast. Eat Slow immediately caught my eye- bonus points for another of my favorites in the mix- avocado.
This recipe was pretty quick and simple, which are ideal features in a recipe you’re making after a 10+ mile run! The addition of toasted pumpkin seeds for crunch, flavor and iron was a great enhancement. And I appreciated the helpful tip of soaking the chopped red onions in cold water before mixing into the salad; this takes the edge off the onion’s potent flavor which I’ve always found to be unappealing (and it gives me heartburn). Quinoa contains nine essential amino acids, making it a good option for muscle recovery after a long run. All in all, this is a super recipe; tasty, easy, and makes enough for left overs, perfect for lunch the next day.

recovery-salad

Sunday Night Ratatouille

ratatouille-prep1
Sunday nights have become my go-to night to make a healthy ‘big batch’ dinner that will provide some leftovers for the busy work week ahead. My three year old, Fox, is, like most kids, a huge Disney·Pixar fan, and he made a special request for ratatouille for this week’s Sunday Dinner. It may not be often that a toddler gets excited for a dish made entirely of vegetables so I went with it! My husband can be very particular about recipes and I did a little research before settling on one that came from an older issue of Cook’s Illustrated. Ethan subscribes to the magazine, so I figured this recipe would be a winner. And I was not wrong. The prep is rather time consuming – eggplant requires a lot of time to sit and then roast. But the results are worth it. There was only one downside- we ate the entire thing, so no left overs…!
Click here to get the recipe I used.

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