These recipes come from The Endurance Sports Cookbook, by Canadian Running Magazine. Sign up for your full copy on their website.
Looking for a fresh start to 2016? Eating fresh and healthy foods is a sure way to clean up the diet. Luckily, our recipe book is stocked with loads of options. If you’re a triathlete who is looking to revamp the menu and fuel the smart way, check out these three recipes from us.
For hydration: Green juice
Kids and adults alike will enjoy the refreshing, energizing goodness of this green juice. A snap to make and the perfect thirst quencher during any long walk or hike.
1 medium green apple
1 cup of washed spinach or kale
2 celery stalks
1 mini cucumber
1 small piece of fresh ginger (or more if you like your juice spicy)
1 green pear
Dash of cinnamon (optional – but it is a natural and tasty anti-inflammatory)
1 small lime
½ cup water
1. Wash all of your
2. Cut the fruit into halves or
quarters before pressing. Cut celery stalks in half.
3. Run fruit through the juice press of your choice.
4. Stir in cinnamon and add water. Stir and pour into your to-go bottles for the trail.
For lunch: Maple balsamic green salad
The key to the success of this salad is definitely the dressing. The sweetness of the maple and balsamic goes well with any raw vegetables and fruits, paring nicely in this antioxidant-rich salad. Even the dressing has raw garlic, which is a great source. This salad provides all the antioxidant power and enough protein to keep you feeling full but light.
Salad (per plate)
1 cup spinach leaves, chopped (5–6 leaves)
¼ cup raw beets, grated (and/or grated carrot)
¼ cup raw broccoli florets, chopped
¼ cup canned chickpeas, drained and rinsed
¼ cup blueberries
¼ cup cooked quinoa
1 tbsp chopped walnuts
Dressing (serves 8)
½ cup extra virgin olive oil
2 tbsp balsamic vinegar
1 tbsp maple syrup
1 tsp grainy Dijon mustard
1 tsp regular Dijon mustard
1 clove garlic, pressed
¼ tsp each salt and pepper
½ tsp dried oregano
Shake well and pour over the salad.
For dinner: Spiced carrot soup
This vegetarian soup gets a delicious flavour boost from warming dry roasted fennel and coriander seeds, both of which are known to be excellent digestive spices. The yogurt, mint and dill swirl at the end freshens the whole ensemble and leaves you happily sated.
1 tbsp olive oil
6 large carrots, sliced thin
½ onion, minced
1 tsp grated ginger
Pinch cayenne pepper
½ tsp fennel seeds
¼ tsp coriander seeds
1 clove garlic, thinly sliced
½ tsp sea salt
2 cups organic vegetable stock
1 cup water
1 strip of zest from an orange
1 cup chopped mint
1 tbsp chopped dill
¾ cup Greek yogurt
1. Heat olive oil in a stock pot on medium-high heat. Add carrots, cayenne and onions and let sweat. Turn down heat to medium. You want these to get soft, not burned or heavily caramelized.
2. Add water, stock, garlic, ginger and orange zest. Once boiling, turn down heat to a simmer until carrots are tender. Once carrots are done, remove orange zest.
3. Use an immersion hand blender, a regular blender or a food processor to purée until smooth. At this point, add sea salt and stir.
4. In a small frying pan, dry roast your fennel and coriander seeds over medium-high heat. This won’t take long – so pay attention or you’ll burn them. Once they release their fragrance while toasting, use the back of a wooden spoon to crush the seeds to further release their oils. Remove from heat and add to soup in blender or food processor. Purée one final time.
5. Taste soup, adjusting seasoning if required (add more cayenne if you like more heat).
6. Before serving, combine yogurt, mint and dill. Stir until herbs are incorporated.
7. Ladle soup into a bowl, add a dollop of herbed yogurt, swirl and enjoy.