Nutrition Thursdays: Post-run Meals to Refuel Your Body

Nutrition Thursdays: Post-run Meals to Refuel Your Body**image courtesy of NoshOnIt.com
**image not of the recipes below

Last week I posted about foods that a runner should and should not eat. Today I will share with you several recipes that I have found on the internet that are good for your post-run appetite.


Post-run meals:

1) Spring Wild Rice Bowl With Asparagus (*recipe from Runner's World by Matthew G. Kadey)

**Mathew says, "Technically a grass, wild rice has a nutty, smoky flavor and an impressive range of nutrients, including phosphorus, zinc, magnesium, and B vitamins."

**He also says to "cook rice according to package directions, divide rice among four bowls, divide toppings among four and to finish with a sprinkle of garnish."

Cook the rice:
1 cup uncooked wild rice (turns into 3 cups when cooked)

Place rice in bowls and add toppings:

1 bunch asparagus, chopped and sauteed
½ pound cremini mushrooms, sliced and sauteed
4 poached eggs (1 per serving)

Drizzle with Dressing
Whisk together:
3 tablespoons extra virgin olive oil
Juice of ½ lemon
2 tablespoons chopped dill
1 clove garlic, minced
½ teaspoon salt
¼ teaspoon red pepper flakes
¼ teaspoon ground black pepper

Finish with Garnish
Grated Parmesan

Nutrition Information
Calories per serving: 361
Carbs: 32 g
Fiber: 4 g
Protein: 14 g
Total fat: 21 g
Saturated fat: 4 g
Sodium: 373 mg


 2) Chipotle Steak With Wehani Rice (*recipe from Runner's World by Matthew G. Kadey)

**Mathew says, "Wehani is a russet-colored rice that fills the kitchen with the aroma of buttery popcorn as it steams. It can take up to an hour to cook, so make a big batch and freeze leftovers."

 **He also says to "cook rice according to package directions, divide rice among four bowls, divide toppings among four and to finish with a sprinkle of garnish."

Cook the rice:
1 cup uncooked wild rice (turns into 3 cups when cooked)

Place rice in bowls and add toppings:
1 pound top sirloin steak, broiled and thinly sliced
2 red bell peppers, sliced and sauteed
2 cups corn kernels, cooked

Drizzle with Sauce
Blend together:
½ cup sour cream
Juice of ½ lime
½ avocado
1 teaspoon minced chipotle pepper in adobo sauce
1 clove garlic, minced
½ teaspoon ground cumin
¼ teaspoon salt
¼ teaspoon ground black pepper

Finish with Garnish
Toasted pumpkin seeds or cilantro

Nutrition Information
Calories per serving: 473
Carbs: 60 g
Fiber: 7 g
Protein: 32 g
Total fat: 14 g
Saturated fat: 5 g
Sodium: 247 mg


 3) Black Rice And Mango Dessert Bowl (*recipe from Runner's World by Matthew G. Kadey)

**Mathew says, "A Chinese heirloom variety, black rice adds visual appeal and a great chewy bite. It also packs a hefty amount of anthocyanin antioxidants—the same molecules found in blueberries that mop up cell-damaging free radicals."

  **He also says to "cook rice according to package directions, divide rice among four bowls, divide toppings among four and to finish with a sprinkle of garnish."


Cook the rice:
1 cup uncooked wild rice (turns into 3 cups when cooked)

Place rice in bowls and add toppings:
1 mango, peeled and sliced
⅓ cup chopped unsalted pistachios

Drizzle with Sauce
In a saucepan, heat together:
1 ½ cups coconut milk beverage (not canned)
2 tablespoons honey
2 teaspoons orange zest
1 teaspoon grated fresh ginger
1 teaspoon vanilla extract
½ teaspoon ground allspice

Finish with Garnish
Coconut flakes

Nutrition Information
Calories per serving: 300
Carbs: 54 g
Fiber: 3 g
Protein: 6 g
Total fat: 8 g
Saturated fat: 2.5 g
Sodium: 15 mg


 **To see more post-run meal recipes by Matthew G. Kadey, please visit Runner's World.


Tune in next Thursday for more nutritional tips and maybe even a recipe on Nutrition Thursdays!

Also, check in tomorrow to see my second installment of Progress Fridays!