Prep these recovery-boosting post-run meals in 20 minutes or less.
A post-run meal with 30 to 50 grams of carbs and 10 to 25 grams of protein will get you to the recommended range of 3:1 or 4:1 carb-to-protein ratio needed for recovery.
Prawns, Polenta and Greens
10 medium prawns have 20 grams of protein.
Makes 4 servings
1 cup polenta
4 cups water
1/2 cup thawed corn
2 Tbsp. unsalted butter, divided
1 tsp. kosher salt, divided
1/2 tsp. each paprika, garlic powder
24 raw medium peeled and deveined prawns
2 cups kale (or other leafy green), chopped
1/4-1/2 tsp. chilli flakes (optional)
In a medium saucepan, boil 4 cups water over high heat. Add polenta, lower heat, and stir often. As polenta thickens, stir in corn, 1 Tbsp. butter, and 1/2 tsp. salt. Cook until grits are smooth and creamy, about 5 minutes. Meanwhile, in a small bowl, mix paprika, garlic powder, and 1/2 tsp. salt. In a large skillet over medium-high heat, melt 1 Tbsp. unsalted butter. Add shrimp, and cook until slightly pink, 1 to 2 minutes per side. Remove skillet from heat and stir in spice mixture. Return skillet to heat and add greens. Cook, stirring, until shrimp are opaque and greens are wilted, 2 to 3 minutes. Add red pepper flakes, if desired. Divide grits among 4 bowls and top with shrimp and greens.
Chicken Peanut Noodles
Add an Asian twist to your carb load for fibre and fat.
Makes 4 servings
1 tsp. garlic powder
1/2 tsp. each ground ginger, kosher salt
4 trimmed, boneless, skinless chicken thighs
1 Tbsp. olive oil
1 head broccoli, chopped
170g soba noodles (2 bundles)
1/3 cup peanut butter
2 Tbsp. low-sodium soy sauce
1 Tbsp. rice vinegar
2 tsp. honey
1/4 cup peanuts, chopped
1/4 cup coriander, chopped
Salt and black pepper, to taste
Boil 6 cups water in a covered medium saucepan over high heat. Meanwhile, sprinkle garlic powder, ginger, and salt over both sides of chicken. Heat olive oil in large skillet over medium-high heat. Add chicken and cook, flipping once, until almost cooked through, 6 minutes. Add broccoli to skillet. Cook, covered, until bright green and crisp-tender, and chicken is cooked through, about 5 minutes more. Add noodles to boiling water and cook until tender, about 3 minutes (or according to packet instructions). In a large bowl, whisk together peanut butter, soy sauce, vinegar, and honey. Reserve 1/2 cup noodle cooking water, drain, and immediately coat noodles in peanut sauce, adding cooking water to loosen sauce. Chop chicken and toss with noodles and broccoli. Top with peanuts and coriander. Season to taste with salt and black pepper.
Turkey Taco Bowls
A large egg adds 6 grams of muscle-rebuilding protein.
Makes 4 servings
5 tsp. olive oil, divided
450g lean ground turkey
1 Tbsp. taco seasoning
4 cups shredded red cabbage
2 cups chopped kale
Juice of 1 lime
Salt to taste
4 eggs
2 whole-wheat tortillas
1 Tbsp. crumbled feta
1 avocado, sliced
1 Tbsp. salsa (optional)
Heat 2 tsp. olive oil over medium heat in a large skillet. Add turkey, taco seasoning, and 1/2 cup water. Cook, breaking up meat with a spoon, until water has evaporated and turkey is browned, 6 to 8 minutes. Meanwhile, in another large skillet, heat 2 tsp. olive oil over medium-high heat. Add cabbage and kale and cook until bright-coloured and slightly wilted, about 4 minutes. Stir in lime juice and sprinkle with salt. Divide mixture among 4 bowls. Wipe skillet and heat 1 tsp. olive oil over medium heat and cook eggs sunny side up, 3 to 4 minutes. Warm tortillas, then cut into centimetre-wide strips. Top each bowl of cabbage mixture with turkey, an egg, and tortilla strips. Sprinkle each with feta, avocado, and salsa, if desired.
Salmon Burgers With Avocado Sauce
Fat from salmon and avocado boosts heart and brain health.
Makes 2 servings
200g tinned salmon, drained
1/2 cup panko bread crumbs
1 egg
1 Tbsp. lemon juice
1 tsp. garlic powder
Kosher salt to taste
1 Tbsp. olive oil
1/4 cup plain Greek yoghurt
1/4 avocado
1/2 tsp. lemon zest
2 wholegrain buns
In a medium bowl, add salmon, bread crumbs, egg, lemon juice, garlic powder and pinch of salt, and use a fork to combine. Heat olive oil in a large skillet over medium heat until shimmering. With wet hands, form mixture into 2 patties, and cook until slightly browned, 3 to 4 minutes per side. Meanwhile, in a small bowl, mash together yoghurt, avocado, lemon zest and pinch of salt. Place burgers on toasted buns spread with avocado sauce.
Loaded Sweet Potato
Sweet potatoes have more antioxidants than white ones do.
Makes 4 servings
2 tsp. olive oil
2 medium sweet potatoes, peeled and diced
400g black beans, drained and rinsed
1 tsp. each paprika, garlic powder, cumin
1/2 tsp. each cinnamon, kosher salt
1 Tbsp. apple cider vinegar
1/4 cup plain Greek yoghurt
1/4 cup coriander, chopped
Heat olive oil in a large skillet over medium-high heat. Add sweet potatoes to skillet and cook, stirring occasionally, until golden, 5 minutes. Add 3/4 cup water. Cook, covered, stirring occasionally, until potato pieces are soft, 6 to 8 minutes. Halfway through cooking, stir in beans. Cover and continue cooking. In a small bowl, combine paprika, garlic powder, cumin, cinnamon and salt. Stir spices and vinegar into skillet. Uncover skillet to let any excess water evaporate. Divide mixture among 4 bowls and top each portion with yoghurt and coriander.
Fattoush Salad
The fibre in chickpeas can help keep blood-sugar levels stable and lower cholesterol.
Makes 4 servings
400g tinned chickpeas, drained and rinsed
2 Tbsp. ground flaxseeds
2 Tbsp. lemon juice
4 Tbsp. extra-virgin olive oil, divided
1 Tbsp. harissa (or 1/2 tsp. each ground cumin, garlic, paprika and salt)
1/2 cup rolled oats
2 Tbsp. balsamic vinegar
1 1/2 tsp. honey
1/4 tsp. each kosher salt, black pepper
1 head cos lettuce, chopped
1 cup tomatoes, halved
1 cucumber, coarsely chopped
1/4 cup crumbled feta
In a food processor, combine chickpeas, 3 Tbsp. water, flaxseeds, lemon juice, 1 Tbsp. olive oil, and harissa (or spice mixture). Process until ingredients become a smooth paste, and transfer mixture to a medium bowl. Stir in oats until just mixed. If sticky, add more oats by the tablespoon until dough holds together without feeling stiff. Using your hands, form 16 4cm balls of chickpea mixture. Heat 1 Tbsp. olive oil in large skillet over medium-high heat. Add chickpea balls and cook, turning, until golden all over, about 8 minutes. Meanwhile, in a large bowl, whisk together 2 Tbsp. olive oil, balsamic vinegar, honey, salt and pepper. Add lettuce, tomatoes, and cucumber to the bowl and toss together. Add the chickpea balls to the bowl of salad, divide among 4 plates, and sprinkle feta over top of each salad.
