Runner's World Meals on the Run

Runner's World Meals on the Run

Introduction

Whether you are a brand new runner or experienced marathoner, all runners share one thing in common: We don’t have a lot of time to spare in our day. Between responsibilities at work and home, most of us are busier than we like. Despite that fact, we carve out time in our hectic days to get out for a run—sometimes that means lacing up in the predawn hours, other times it means skipping a work lunch to squeeze in a couple miles. It’s not easy to fit it in, but we do because running energizes our bodies and calms our minds. Without it, we know we would be worse off—both physically and mentally.

But runners also know you can’t run well if you’re not taking time to feed your body well. Just as we carve out an hour here or there for our workouts, we need to set aside time to prepare meals that will fuel our running. So how much time are we talking about? Less than you might think. If you’ve got 30 minutes, you can prepare fresh, delicious meals that will fuel your running and satisfy your appetite. Within the pages of this cookbook you’ll find more than 150 recipes that help you do just that. From simple snacks and smoothies to weeknight dinners, you’ll find everything you need to get food on the table fast. Need a hearty postrun breakfast but don’t have time for a long-simmering oatmeal? Try our quick version with five different variations beginning on page 7. Searching for a fast dinner to fuel you up the night before your long run? Try one of the five pasta recipes featuring no-cook sauces, including Spaghetti with Sun-Dried Tomato Sauce (page 133).

Runners with special dietary needs will find plenty to choose from, too. If you follow a vegetarian, vegan, or gluten-free diet, simply scan the recipe tabs at the top of each page to see if a particular recipe fits your needs. If you’re trying to lose weight, pay special attention to the recipes labeled Low-Calorie—there are more than 100, and they all have 400 calories or fewer per serving. You can also search the Special Recipe Lists beginning on page 231 to find all the recipes listed by dietary or performance need.

No matter which recipes appeal most to you, you’ll quickly notice a common thread tying them together: They all feature fresh, minimally processed ingredients. Building your diet on wholesome, natural foods is a key tenet of our nutrition philosophy at Runner’s World. These foods offer the best in terms of nutrition and taste—we believe that just because you only have 30 minutes to cook, you shouldn’t have to compromise on either. That’s also why every recipe in this book has gone through the rigors of the Rodale Test Kitchen. The result is a comprehensive collection of easy-to-follow recipes that fit within your busy lifestyle. Once you get cooking, we think you’ll quickly agree that fast meals can be synonymous with good taste, good health, and good running.


Chocolate Chip Trail Mix Balls
Recipe by Joanna Sayago Golub

Makes 24 balls
Total time: 15 minutes, plus optional chilling time

Salty and sweet, these tasty little snacks pack the essential components of trail mix—nuts, dried fruit, and, yes, chocolate—into an easily portable package. Not only are they a delicious prerun snack, but they also make for a quick breakfast on the go.

1/2 cup almond butter
1/3 cup agave syrup or honey
1 1/2 cups old-fashioned rolled oats
1/4 cup pumpkin seeds
1/4 cup dark chocolate mini chips
1/4 cup chopped dried tart cherries
1/4 cup sliced almonds
1/2 cup toasted wheat germ

1. In a bowl, with an electric mixer on low speed, mix together the almond butter and agave syrup for 2 minutes, or until smooth and well combined.

2. With the mixer still on low, gradually add the oats until well combined, followed by the pumpkin seeds. Add the chocolate chips, cherries, and almonds. Mix for about 1 minute on low, or until just
combined.

3. Line a baking sheet with wax paper. For each ball, use a tablespoon to take a heaping scoop of the mixture and, with your hands, gently roll into a ball. Roll in the wheat germ and set on the baking sheet lined with wax paper.

4. You can eat the trail mix balls immediately, or transfer any uneaten ones (still on the baking sheet) to the refrigerator for 2 hours, or until set. Transfer the chilled balls to a plastic freezer bag and store in the fridge for up to 2 weeks.

Nutrition per serving (2 balls): 210 calories, 24 g carbs, 5 g fiber, 7 g protein, 11 g total fat, 2 g saturated fat, 30 mg sodium