“Many athletes, including weekend warriors, spend much of their time getting fit but don’t pursue health with the same vigor. Many others can actually become less healthy as a result of pushing and sacrificing their bodies beyond some imaginary limit. The fact is, being an athlete doesn’t convey health benefits any more than being healthy makes you a great athlete if you don’t train.”
Dr. Phil Maffetone
These are all-in-one bowl breakfasts with nutrient density & life force. These meals take care of cell replenishment during recovery and help sustain your energy throughout the day as well as reduce cravings for foods that can cause mood and/or motivational swings that undermine your training and productivity.
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
__________________________________________________________________________________
Oatmeal
Oatmeal is a staple for many families but if you think you don’t like it give this recipe a try. The tangy apricots and crunchy nuts have converted many people to the wonders of oatmeal. Both runners and mountain bikers love it as a pre-training meal because they no longer bonk halfway through the run or ride.
2 1/2Cups .26 2/3 cups
Ingredients
thick rolled oats
.80 2 cups .88 2 tbsp .64 1 1/2 tbsp .10 1/4 cup .72 1/4 tbsp 1.0 2 1/2 tbsp
water
raisins
apricots
walnuts
sunflower seeds
non-instant powdered milk
.64 1 1/2 tbsp
honey
Keys to success
Method
Quick cooking oats are cut thinner so they have a shorter cooking time but they don’t sustain your energy as long as the thicker cut oats.
1 Take a few moments to ground yourself and focus on your intention with cooking today. Set up your cooking station with the cookware and ingredients you will need to prepare the meal.
5 Heat the water in a pot on high heat. Just before it boils add the rolled oats, raisins, and apricots. Cover the pot and when it comes to a boil turn the heat down to a low simmer.
Variations
2 Cut the apricots into pieces slightly smaller than a raisin.
6 Let cook for 20-35 minutes depending on how much you are making. Smaller quantities need less time. Use a heat diffuser if needed to keep it from sticking.
For a walnut-peanut combination use these factors: 1.12 tbsp walnuts and .43 tbsp peanuts.
3 Break or cut walnuts into smaller pieces about the size of a raisin. Combine them in a separate bowl with the sunflower seeds.
Raw cashews cut in half are a soft and sweet alternative to walnuts.
4 Combine the powdered milk and honey in a separate bowl. See page X for description.
7 When the oatmeal is thickened turn off the heat and stir in the walnuts, sunflower seeds, and powdered milk and honey mixture. Add hot water to adjust the consistency if it’s too thick. The finished cereal has some thickness, but not so thick that your spoon stands up on its own!
For a tasty fall combination try chopped apple, pecans and cinnamon.
Instead of rolled oats try cup of steel cut oats in 1 cup water or use these factors: .19 steel cut oats and .80 cups water. Cook for 40-45 minutes.
_________________________________________________________________________________
Muesili
This is a great camping or hotel meal and provides an easy way to keep the
thread with your diet while travelling. A meal that is the right portion for you and that has quality ingredients can be hard to come by on the road.
Keys to success ! Make a jar of your favorite mix of .33
2 1/2 Cups Ingredients
Method
muesili ingredients and keep it in
your refrigerator ready to go for a .88
2 1
3/4 cups rolled oats
1/4 tbsp raisins
3/4 tbsp sunflower seeds 1â„4 cup walnuts
1/2 each banana
1 Take a few moments to ground yourself and focus on your intention with cooking today. Set up your cooking station with the cookware and ingredients you will need to prepare the meal.
quick meal. .72
Package individual meals in small .10 bags and keep a few at your
office for a low-prep breakfast .50
.70 1/4 cups
milk honey
2 Break or cut the walnuts into pieces about the size of a raisin.
Variations
.48 1/4 tbsp
3 Combine rolled oats, raisins, sunflower seeds and walnuts in a bowl.
Use pumpkin seeds instead
of sunflower seeds and add a teaspoon of unsweetened shredded coconut.
4 Cut the banana into bite size pieces. 5 Combine all the ingredients with milk
Use 1/2 cup peaches or berries instead of banana.
and let soak for at least 15 minutes before eating. If you prefer a softer meal you can soak everything for a couple hours or even overnight.
__________________________________________________________________________________
Rice & Eggs
I often have this meal after a long duration, high intensity workout like a 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!
__________________________________________________________________________________