3 Post-Run Recipes for the Hungry Athlete
Hearty whole-food recipes to keep you going, excerpted from Feed Zone Table
Gels and bars are great when you’re in the middle of a race or topping out on a summit. But once you get home, you’re going to want something a little heartier.
Here are three recipes for just that purpose—two entrees, and a substantial side/dessert—excerpted from the new book Feed Zone Table: Family-Style Meals to Nourish Life and Sport, by Biju Thomas and Dr. Allen Lim. Feast away!
MAC ‘N’ CHEESE BOLOGNESE
Professional cycling teams are served plenty of boiled chicken and overcooked spaghetti when they are traveling from race to race and eating hotel fare. At the 2015 Tour of California, Mark Cavendish requested that we make him some Bolognese. Our team made him a special batch, and he went on to win that day’s stage . . . just saying.
8 ounces uncooked elbow macaroni or curly noodles
1 cup minced bacon
1 pound ground beef
½ cup minced onion
½ cup finely diced carrots
½ cup minced celery
2 cloves minced garlic
½ cup tomato paste
1 cup dry white wine
1 cup whole milk
1 large tomato, diced
2 tablespoons chopped fresh herbs (parsley, thyme, basil, or a mixture)
coarse salt and pepper to taste
freshly grated Parmesan
Directions: Bring a large pot of salted water to a boil and prepare the pasta as directed on the package. Drain the pasta and set aside.
Brown the bacon in a heavy pot over medium-high heat until crisp. Add the ground beef and continue to cook until browned. Add the onion, carrots, celery, and garlic, and cook until the carrots are tender, about 5 to 6 minutes. Drain any excess fat from the pan.
Add the tomato paste and use a wooden spoon to fully incorporate it, scraping the bottom of the pan. Turn the heat down to medium and add the white wine, cooking about 5 minutes to reduce the liquid and let the flavors meld. Turn the heat off and quickly stir in the milk until well combined.
Finish with the diced tomato and fresh herbs, and season with salt and pepper to taste. Toss with pasta and garnish with Parmesan.
SALMON STEAK SANDWICHES WITH MUSTARD DRESSING
1 pound salmon steaks (4 pieces)
4 ciabatta rolls or 1 large baguette
2 cups bitter greens such as arugula
half of an English cucumber, cut in half lengthwise and thinly sliced
¼ cup red onion, thinly sliced
Juice from half of a lemon
½ teaspoon coarse salt
½ cup thick Greek yogurt
2 tablespoons coarse ground mustard
1 teaspoon olive oil
1 tablespoon capers
juice from half of a lemon
1 teaspoon red pepper flakes
salt and pepper
Directions: Brush the salmon steaks with olive oil and season generously with salt and pepper. Place steaks skin-side down in a heavy sauté pan over medium-high heat. Cook for about 5 minutes, then gently flip and cook for another 4 to 5 minutes. The salmon should have good golden brown color on the outside and be cooked to medium.
While the salmon is cooking, slice your ciabatta rolls or baguette and warm them under the broiler.
Combine arugula, cucumbers, and onion in a bowl. Dress with the lemon juice and and salt.
To make the mustard dressing: In a small bowl, whisk the ingredients together until smooth, then add salt and pepper to taste.
Generously spread the dressing on the bread and assemble the sandwiches with the salmon steaks and arugula salad. Serve immediately.
ALMOND CORNBREAD WITH GRILLED STONEFRUIT
This is a delicious gluten-free cornbread that you can serve as a great dessert or hearty side to your meal. Dense with healthy fats and protein, almond meal is a fantastic gluten-free flour that is easy to work with and yields a rich, moist cornbread or cake that doesn’t feel heavy. Corn flour will give you a smoother texture than cornmeal.
2 cups almond meal
2 cups fine-ground cornmeal
2 cups milk
½ cup sugar
2 teaspoons ground cinnamon
1 teaspoon baking soda
½ teaspoon salt
8 pieces stone fruit (peaches, apricots, or nectarines)
sprinkle of coarse sugar
plain Greek yogurt
Directions: Heat the oven to 350 degrees. Blend all the ingredients together in a large bowl until thoroughly combined. The mixture will be thick and smooth. Let rest for 30 minutes if you have the time.
Pour the cornbread batter into a lightly greased 10-inch cast-iron skillet (a 9 × 13–inch baking dish also works) and bake for 60 minutes, or until the center is set.
With about 10 minutes to go on the cornbread, heat the grill to high. Cut the fruit in half, remove the pit, and brush the flesh with olive oil. Add a sprinkle of sugar. Grill the fruit, cut side down, for 3 to 5 minutes, or just long enough to warm the fruit and make some lovely grill marks.
Serve up the grilled stone fruit alongside your almond cornbread. With a spoonful of Greek yogurt, a drizzle of honey and a hit of cinnamon, this makes a fantastic dessert.
Republished with permission of VeloPress from Feed Zone Table, by chef Biju Thomas and Dr. Allen Lim. Try more recipes at www.feedzonecookbook.com.