EAT To RUN Better on Plants COOKBOOK Whole-Food, Plant-Based Recipes for Runners

138 Pages·2017·36.25 MB·English

by  Katie and Gwen Adams

EAT
TO RUN
better on plants!
Cookbook
110+ Recipes for Runners, by Runners
Whole-Food-Plant-Based
High-Energy
Oil-Free
+ Free
NUTRITION GUIDE
Copyright © 2017 Plant Positive Running
MEET US
Hey, it’s Katie and Gwen of Plant Positive Running!
This is a Cookbook for Runners, by Runners!
We are two mountain trail running crazy, positive, healthy, fit
people who have finally found a way of eating that has brought us
major gains on the trails and on the track!
If you picked up this book, you
probably know who we are and what
we do, so we won’t waste time covering
that; and if you do not, make sure you
visit our Website, YouTube channel
and Instagram to learn all about
us, our running, training, endurance
As you know, there are a million
challenges and training plans.
running nutrition philosophies, running
cookbooks and running weight loss
plans out there these days so we know
it can be quite confusing.
OUR MISSION IS TO INSPIRE YOU
TO MAKE POSITIVE CHANGES We are not claiming that our philosophy
is the golden nugget and will cure all
IN YOUR LIFE SO YOU CAN for you, however we are positive that it
is the most healthful way to eat to stay
DISCOVER YOUR FULL POTENTIAL healthy and running into old age.
Let’s not forget that it is also the best way to eat to avoid chronic diseases that will
ultimately stop us from running later on; like cancer, arthritis, stroke and heart disease!
The science is behind everything we believe in!
The aim of this book is to help you cut through the confusion regarding
optimal nutrition for runners so you can start eating foods that will
actually help you as an athlete! (it also will help you if you are not a runner).
Our promise to you is that every recipe in this book is something
that we eat regularly and believe in with all our hearts, legs….
and brains because that matters too.
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Copyright © 2017 Plant Positive Running
About the Book
The recipes are designed to help you perform better as a runner; to
increase your speed, to accelerate recovery and improve your endurance!
These recipes are not only for You will not find any
The recipes are formulated to give
runners, they are also for anyone animal products, oils
you the most abundant energy
who wants to feel better, lose or processed foods
and the most optimal nutrition,
weight and keep the weight off, in this book because
to save you time cooking, and
have more energy, clearer skin, these are not foods
to be extremely satisfying and
better sleep and a clearer mind. that lead to success.
delicious.
THESE RECIPES WILL HELP YOU RUN FASTER,
RECOVER FASTER AND INCREASE YOUR ENDURANCE
The recipes You will learn all this stuff super Basically true gains come
are 100% plant-based, vegan, cruelty quick and you will soon be making from not only knowing the
free and best for our planet as a whole. your own recipes for your friends fundamentals of nutrition
Adopting a plant-based diet is the and family! and cooking healthy food, but
single most effective way you can avoid putting those two things together
and even reverse disease, lose weight We also have YouTube videos where in a way that works specifically for
and stay lean running and healthy we bring you shopping with us, your body.
throughout old age! along with many recipe videos so This takes commitment to
you can watch exactly how it is done!
It also significantly reduces your impact yourself, your running and your
on this planet by helping to not only goals; which involves reading
For ultimate gains on the trails, this book, running, cooking,
combat climate change, but you get
we want you to have a basic eating, running more and then
to do your part in actively decreasing:
understanding of our approach to listening to your body.
species extinction, rainforest
nutrition as it applies to runners. The trickiest part is being
destruction, ocean acidification,
That is why the first portion of tuned in enough to your
droughts, world hunger and animal
this book is on our Nutritional body to read and interpret
suffering.
Philosophy. the signals its giving you and
then make the appropriate
The recipes in this book are easy, do
You will not be able to unlock your nutritional adjustments.
not be frightened because there are a
full running potential until you have
few ingredients you have never heard
a strong foundation in nutrition and Don’t worry, you will become
of; there is a guide to help you through
you synthesize the information in this very good at this within only a
this in the About the Ingredients
book as it fits your body. few weeks of eating this way!
section.
Copyright © 2017 Plant Positive Running
Let’s Eat to Run,
and not Run to Eat
Simply put, this is to say that let’s eat foods that help us as runners,
and not run so we can eat crap and feel ok about it.
The bonus that we offer in this book is that you do not
We believe in nourishing our body
have to trade out taste for health anymore!
in a way that help us as runners, that
Eating to run (eating foods that help you as a runner)
speeds our recovery while building
no longer means that you have to eat bland boring
strong lean muscle.
foods that do not satisfy or sustain! As you will see, these
recipes are far from that!
So thats its… Eat to Run…
Inspired by Dr. Joel Fuhrman’s
EAT TO LIVE book that explains his By eating the way outlined in the book, you will
philosophy about how easy and experience some side effects.. in the form of:
enjoyable it is to eat foods allow us to
live better lives
- Faster recovery between workouts
.
- Increased glycogen storage
EAT TO RUN allows us to run better
- Fat lose resulting in faster miles
and eat really well too.
- Increased endurance
(due to glycogen storage and faster recovery)
Over the years we have seen too
- Better deeper sleep
many people who run solely
- Increased energy upon waking, during runs and throughout the day
because they want to lose weight or
- Frequent peeing due to proper hydration
even so they can “eat whatever they
(as runners we should pee 8-10 times per day)
want”.
- Improved digestion
- Decreased body fat and increase in lean muscle
- Regular bowel movements
We run because (this helps eliminate the stress on race day, you will
know exactly when your body does its business every day)
we love it, and
- Improved mental clarity, better concentration
- Clearer skin
we eat because,
- Strengthened immune system
- Decreased need for caffeine and stimulants
well we love
- Dcreased cortisol levels in the blood
(leading to less stress and increased endurance)
that too, but we
- Improved mood and happiness
- New life perspective!
eat to nourish
(you will understand this later)…
our body and
True health does not come in the form of a pill or supplement, and no
enhance our corporation should be banking off your sickness or attempted health.
running.
We have no pills to sell you, we are not selling or profiting from the
potatoes, bananas, rice and mangoes that we talk about in this book!
Oh yea, we created this book completely on our own, no professional food photographer, no editor, publisher
or even recipe creator. It is all us! But this also means that it is not perfect, we are not professional at any of this
stuff but we sure are passionate! So if you have a question about anything in the book or if you see a typo that is
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really bugging you, PLEASE email us! We cannot wait to hear from you, and thank you for supporting us.
Copyright © 2017 Plant Positive Running
There are no short-cuts or secret workouts to becoming
a better runner. Simply Eat Better and Run More!
We want to help you become the best runner
you can be and reach your goals!
ENJOY YOUR JOURNEY, STAY CONNECTED BY
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FOLLOWING US @PlantPositiveRunning
Copyright © 2017 Plant Positive Running
Table of Contents:
NUTRITION & PREFACE SOUPS
Comforting Healthy Tomato Bisque...........................100
Nutrition Philosophy....................................................8 - 32
Warm-me-up Potato Leek Soup...................................101
Advice for Eating Out and Staying Healthy ..............33
Skinny Curried Sweet Potato Soup.............................102
Our Favorite Dining Options .................................34 - 36
Creamy Cheezy Broccoli Soup......................................103
Where do we Educate Ourselves? .......................37 - 41
Summer Gazpacho Soup................................................104
How to Cook Oil - Free .....................................................44
Vegetable Broth & How to Make it ..............................45
About the Ingredients .............................................46 - 49 SALAD TOPPERS, SIDES & SNACKS
Pantry Stock List..................................................................50
Shopping Tips.......................................................................51 How To Press Tofu..............................................................106
BBQ Tofu Cutlets................................................................106
BREAKFAST Lemongrass Tofu...............................................................107
Roasted Chickpeas............................................................107
Coconut “Bacon” Bites......................................................108
How to Build a HCLF Smoothie Bowl............................53
Tofu or Tempeh “Bacon”...................................................108
Smoothies.........................................................................54-55
Fat-Free Mashed Potatoes & Gravy..............................109
Easy Oatmeal - Overnight or Cooked...........................56
Cajun Sweet Potato Fries................................................109
Tofu Scramble 5 Ways.........................................................57
Cauliflower Hot Wings.....................................................110
The Incredible Banana Beet Pancakes..........................58
Stuffed Mushrooms Healthy-Fit Style!.......................110
French Toast ..........................................................................59
The Long-Run Fuel Bar.......................................................60
SAUCES, DRESSINGS, DIPS & CHEEZES
SALADS & MAIN COURSES
Oil-Free Pesto......................................................................112
Healthy-Fit Mayo...............................................................112
Lentils Have Protein Salad.................................................62
Healthy-Fit Sour Cream...................................................113
Quick-n-Simple Chickpea Salad on the go.................63
Cashew Cream Cheese....................................................113
Gwen Runs on Veggie Chili...............................................64
Healthy Ranch Dressing..................................................114
Clean Proteins come from Black Beans (salad) ........65
Healthy- Tahini Dressings...............................................114
Post Run Potato Tacos........................................................66
Orange Ginger-Sesame Dressing................................115
Sweet Potato Quesadillas..................................................67
Green Goddess Dressing.................................................115
Endurance Enchiladas........................................................68
Low Fat Tzatziki Dill Sauce..............................................116
Mexican Tortilla Lasagna...................................................69
Healthy-Smoky BBQ Sauce.............................................116
Mexican Quinoa & Black Beans.......................................70
Low-Fat Mushroom Gravy...............................................117
Simple Quinoa Salad...........................................................71
Yumm Sauce or Dressing ...............................................117
This Ain’t No Fried Falafel! ................................................72
Hummus - Cilantro Lime & Classic..............................118
Tabbouleh Seals The Deal.................................................73
Roasted Red Pepper Hummus......................................118
Grilled or Roasted Vegetable Salad...............................74
Healthy-Fit Baba Ganoush..............................................119
Fiesta Mexican Baked Potatoes.......................................75
Cilantro Chili Bean Dip or Spread................................119
Fat Free Scalloped Potatoes.............................................76
Quick - Fat Free Nacho Cheese Sauce........................120
Pesto Stuffed Potatoes.......................................................77
The HEALTHIEST Creamy Potato Cheese..................120
Oil-Free Crispy Potatoes! Fries & Wedges....................78
Healthy Italian Tofu Cheese...........................................121
Crispy Potato Macro Salad Bowl.....................................79
Healthy Italina Potato Cheese.......................................121
Balsamic-Rosemary Portobello Burgers......................80
Low-Fat “Cheddar Bacon” Cheezy Dip.......................122
Plant Positive Protein Burgers.........................................81
Fat-Free Feta.......................................................................122
Chickpea Chick-Not Cutlets.............................................82
Pico De Gallo Salsa - Chunky and Fresh....................123
Energizing Stuffed Peppers..............................................83
Healthy-Fit Guacamole....................................................123
Tofu “Fried” Rice....................................................................84
Mango Jalapeno Salsa.....................................................124
Vegetable Paella (Spanish Rice)......................................85
Fire Roasted Corn Salsa...................................................124
Pad Thai Noodles or Peanut Noodles............................86
Asparagus & Mushroom Fettucine Alfredo................87
Classic Raw Pasta + Pesto Zoodles!...............................88 DESSERTS
Pasta can be Clean and Simple: Two Ways.................89
Stuffed Shells that won’t leave us stuffed! .................90 Ice Cream The Nice Cream Way....................................126
Mac&Cheeze : the best way to carb-load!...................91 Raw Apple Pie.....................................................................127
Epic Sweet Potato Pizza.....................................................92 Carrot Cake with Orange Vanilla Frosting.................128
No average PIZZA, its Runners Pizza!............................93 Low-Fat Blueberry Lemon Ice Cream Cake..............129
“Eggless” Salad Sandwiches.............................................94 No-Bake Mini Banana Cream Pies...............................130
Fish Free Sushi.......................................................................95 Chocolate Peanut Butter Ice Cream Cake.................131
Indian Spinach Chickpea Coconut Curry.....................96 Raw Ice Cream Sandwiches...........................................132
Running Protein packed Lentil Dal + Rice...................97 Chia Pudding Decadent yet Simple............................133
“Yumm” Burrito Bowls or Wraps......................................98 Healthy Oatmeal Chocolate Chip Cookies...............134
World’s Simplest Thai Curry..............................................99 Half-Baked Protein Brownies .......................................135
Copyright © 2017 Plant Positive Running
EAT
TO RUN
better on plants!
NUTRITION
PHILOSOPHY
for Runners by Runners
Copyright © 2017 Plant Positive Running
NUTRITION PHILOSOPHY
for Runners by Runners
Thanks from Katie and Gwen!
First off we would like to congratulate you on your choice
to take charge of your life and live a more Plant-Positive
lifestyle.
Or maybe you’re just trying to include more plant-foods
into your diet to take your running or training to the
next level, to lose weight, to feel better, to lower your
environmental impact, to be more compassionate, etc; all
are worthy reasons to celebrate!
The changes that will occur in this next phase of
your life will be phenomenal!
It is time to take back your life, to do the things
you truly want to do, to have fun, to be happy and
to love your body doing it; and it starts here!
Learning about Nutrition is an extremely important step we can take in
this self growth journey.
It is so empowering to understand what is going into your body and
how you can use food appropriately as fuel and medicine; and how it
can actually change the way you think by altering and improving brain
function!
WE CREATED THIS E-BOOK TO HELP YOU
ACHIEVE YOUR GOALS BY SHARING
OUR KNOWLEDGE, OPINION AND OUR
PERSONAL EXPERIENCE.
We are not doctors, dietitians or health professionals, the contents of this ebook is our personal opinion only-
Consult your doctor before making changes to your diet as we are not responsible for any result thereof.
We have spent years now learning and experimenting,
experimenting and learning, reading, studying and
having a blast discovering what works best to improve
our performance so we can be the best we can be.
We strive to be inspiring examples of what a
8 Plant-Positive diet can do for athletes today.
Copyright © 2017 Plant Positive Running
NUTRITION PHILOSOPHY
for Runners by Runners
Nutrition Matters!
Nutrition Matters!
W WE LIVE BY THE PRINCIPLES
e hope that you utilize this book to
the fullest and incorporate anything
IN THIS BOOK AND
that resonates with you. These are
the principles we have learned and
BECAUSE OF IT, WE ARE
applied to get results not only for our
clients, but for ourselves.
WHERE WE ARE TODAY!
Hopefully by reading this short
Free E-Book you will have saved
lots of time searching the internet,
There is so much information out there on the internet today,
watching videos and then trying
some true but most is just put out there with a hidden motive
to figure out what is really best.
to sell their supplements and products. Be mindful of that when
taking anyone’s advice (even ours!)
We are not selling you any supplements or
products.
We are just trying to help others find health, peak
performance and happiness all while making the
world a more compassionate place.
We do however have more resources available to you if you so choose
to learn more about a vegan diet and becoming a better athlete.
If you are interested in more nutrition tips from us, inspiration, videos,
exclusive content or just to support us, please checkout our
Patreon Page and become one of our Patreons’!
If you are interested in our advice to help you
become a better runner, to prepare to run your
If you want to receiving the
first 50K, 50 Miler or 100 Miler; we do offer
most from us, Patreon is the
running coaching and you can find a description
way to go! And you get to
of those plans on our website.
support an Epic cause!
Just know that these options are for your benefit only
and we will not be trying to sell you any additional
coaching or special supplements or products.
The aim of our running coaching is to get you up to speed so you can achieve
the results you have been wanting and then take all of that knowledge and
experience out into the world on your own! 9
Copyright © 2017 Plant Positive Running
NUTRITION PHILOSOPHY
for Runners by Runners
We eat “Whole-Food-Plant-Based”. Here is Why
If you think about it, eating real
food that grows from the ground
Side story:
is obviously what we were meant Our bodies can however convert
to eat. All of these foods are the protein and fat into glucose, and then
best for our health, but sadly they use that converted glucose molecule
are not what we grew up eating, as fuel - this occurs through a process
nor what many health advocates known as Keytosis.
tell us to eat. Whole-Plant-Foods Fat is an abundant source of calories/
are things like potatoes, bananas, fuel, as each gram has 9 calories
beans, rice and so on and they are opposed to carbohydrate containing
all naturally rich in carbohydrates only 4 calories per gram.
and protein with some fat in there. It is not necessary to follow a high-
fat diet / Ketogenic Diet to utilize
All these years we were thinking this fat as energy.
that we need to restrict our We all have fat currently on our body,
portions of pasta/rice/potatoes (stored as fat), and we can, and do
because they were not good for us use that fat when needed to provide
and they would cause weight gain. energy (more detailed below).
We do not recommend ketogenic
diets to fueling our body, as high-fat
This is simply NOT true at all,
diets (along with high-protein) have
starches from whole foods do
been linked to be the cause of most of
not cause weight gain and are
our deadly, chronic diseases such as
not unhealthy at all.
heart disease, diabetes, cancer and
(Thank goodness!!! because they
more.
are the best foods out there!)
This is why we choose carbohydrates
to fuel our body. The research shows
Our bodies optimal source that a whole-food, plant-based diet,
of fuel is Carbohydrates. (based on carbohydrates naturally) is
the best way to avoid disease while
First we must understand how our
reaching top athletic performance and
bodies use food to create energy.
health goals.
Every cell of our body along with our brain, Checkout NutritionFacts.org for a
runs on glucose as fuel, and only glucose!!! wealth of information on this topic.
Glucose is most easily/efficiently obtained by
consuming carbohydrate
(as glucose is naturally part of carbohydrate).
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Copyright © 2017 Plant Positive Running