Simple, Harmonious, Nutrient Dense Meals for Runner Replenishment

“Sole Food”

Rice & Eggs

I often have this meal after a long duration, high intensity workout like the long tempo run. It’s quick & easy to prepare (you can make the rice the night before). It’s amazingly replenishing and energizing too. This way you can have both a productive day and your physical recovery taken into account with your meal choice. I suggest you try it,  more than once and let me know how it works for you.

Ingredients 2 cup portion 4 cup portion
Precooked short grain brown rice 1 2/3 cups 3 1/3 cups
Sesame seeds (unhulled, raw) 1/3 cup 2/3 cup

Eggs (over easy or scrambled) 2-3 per serving

Ground or powdered Kelp

Tamari or soy sauce

Butter (to fry eggs in)

Cooking oil (we use canola oil or peanut oil)

Directions:

Add enough cooking oil to cover the bottom of a skillet. Add sesame seeds and cook on medium heat until toasted. (Watch them carefully or they’ll burn!) When the seeds are a golden brown, turn up the heat to medium high and refry the rice, stirring constantly with a spatula until the mixture is hot and well mixed. Dish into bowls.

While the pan is still hot, scrape it clean with the spatula and cook the eggs in butter. They’re best cooked over-easy, but kids love them scrambled. When the eggs are done immediately put them on top of the rice and sesame seeds.

Sprinkle kelp liberally over the eggs until they look like they’ve been heavily peppered. Then randomly splash the top of everything with tamari or soy sauce.

Enjoy!

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Runner’s Salad

About two times per week, sequenced between heavier carb and protein meals, I always have a complete meal of  salad as a light, nutrient dense, raw vegetable alternative. Works great! I suggest this recipe as a starting point.

INGREDIENTS
3/4 cup avocado, 1/2” cubes
1/2 cup tomato, 3/8” cubes
1/3 cup green or red pepper, 1/8” x 1/2”
1 1/2 tablespoon finely chopped onion or scallion
1 tablespoon raw sunflower seeds
1/4 cup grated Monterey Jack cheese (optional)
1/3 cup grated carrot
1 teaspoon crushed dulse or 1/3 teaspoon granulated kelp

DRESSING
1 1/2 tablespoons olive oil
1 teaspoon apple cider vinegar
sea salt, to taste

SERVING
This makes a substantial meal by itself or for additional energy  you can have a slice of sprouted wheat, or other whole grain bread with it.

PREPARATION
Cut each vegetable in a consistent size as noted above.  Layer vegetables in the order given on a small plate or shallow bowl.  Add salt to veggies before sunflower seeds.  Drizzle oil and vinegar over salad just before serving.

VARIATIONS
Serve as a wrap in a tortilla or lettuce leaf or in a pita pocket