The Runner's world cookbook : 150 ultimate recipes for fueling up and slimming down while enjoying every bite

337 Pages·2013·10.83 MB·English

by  Golub

For my mom and dad,
who taught me the joys
of cooking for and with family

Contents
Foreword by Deena Kastor
Preface: What It Means to Eat Like a Runner
Introduction: How to Eat Like a Runner
Guide to the Recipe Key
CHAPTER 1 Breakfast
CHAPTER 2 Snacks and Smoothies
CHAPTER 3 Salads and Dressings
CHAPTER 4 Soups and Stews
CHAPTER 5 Sandwiches, Pizzas, and Burgers
CHAPTER 6 Sauces and Pasta
CHAPTER 7 Meat and Poultry Mains
CHAPTER 8 Fish and Seafood Mains
CHAPTER 9 Vegetables
CHAPTER 10 Desserts
The Runner’s Pantry
Special Recipe Lists
Prerun
Recovery
Fast
Low-Calorie
Vegetarian
Vegan
Gluten-Free
Recipe Contributors
Acknowledgments
Index
FOREWORD
unning and cooking are my two greatest passions—and not necessarily in
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that order. I started running when I was 11 years old, and it’s no coincidence
that my love of food and cooking began nearly simultaneously. I was
intrigued by the relationship between training and the food I ate. As athletes, we
expend energy while running and need to support our bodies’ needs with
nutrient-rich choices. I learned, for example, how adding a cucumber to my
salad after a hot summer run could help cool my core temperature (for a great
cooling recipe, try the Cantaloupe and Cucumber Salad). I came to believe—and
still do—that if you enhance the quality of your food, the quality of your running
will be equally enhanced.
When I was on the island of Crete training for the 2004 Athens Olympic
Marathon, I felt firsthand how eating quality food could support a rigorous
training schedule. The watermelon and vegetables we ate at lunch were grown
on the estate we stayed at, as were the cured olives that accompanied every meal.
These same olives were pressed to make the oil we used to dip our locally baked
bread, and the lamb served at dinner was raised on the farm next door. These
foods fueled my training, helping me become the first American to medal in the
Olympic Marathon since Joan Benoit Samuelson took gold in the 1984 Olympic
games in Los Angeles. I have also experienced how poor food choices, often for
convenience’s sake, can leave me feeling tired and irritable, leading to a
disappointing workout or race.
I’m not only interested in food because of its effect on training, but I’m also
interested in it because of the relationships it can help build with friends,
teammates, and family. And for me, those relationships are everything. There
have been some seriously brilliant runners from around the world who have
dined at our kitchen table (in our house, there’s really no need for a living room
because we tend to spend all our time around the table) and shared in profound
conversations. American record holders, world champions, Olympic medalists,
and national champions by the dozens have come to refuel after a long run or
dine late into an evening after a hard day of training.
The Runner’s World Cookbook can help you accomplish these dual goals—
creating meals made with simple ingredients that fuel your training while
helping build relationships with those you love. The book contains some of the
best recipes ever published in Runner’s World magazine and were created by
great chefs, nutritionists, and runners. These recipes will satisfy, empower, and
keep you running optimally—while meeting any dietary need or craving you
have. You may be the type of person who can eat breakfast at any meal. Or
perhaps you’re looking for a fast and simple recipe. You may need vegetarian or
gluten-free options. Or maybe you’re like me and love to experiment and
challenge yourself with new ingredients. You’ll find all of these options here in
this book.
Like so many runners, I train hard, run a business, chase after my daughter,
walk the dog, and try to keep up with my tireless husband. I need food that will
sustain me. At the end of the day when my work is complete, I bring my friends,
family, and teammates together in the kitchen to share in a meal intended to
nourish and satisfy everyone at the table. Yes, training makes us better athletes,
but not without also eating good food that strengthens our bodies and the bonds
with those around us. In that sense, maybe, just maybe, this book is all you need
to set a new kind of personal best.
Deena Kastor
2004 Olympic Marathon Bronze Medalist
American Marathon and Half-Marathon Record Holder

PREFACE:
what it means to eat like a runner
unners love to eat. In fact, it’s the reason why many of us at Runner’s World
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run in the first place—and chances are, it’s partially the reason why you run,
too. Logging all those miles (and burning all those calories) allows you to
enjoy food in a way that nonrunners can’t understand. First, we enjoy all the
good it does for our bodies. Healthy, well-balanced meals offer our tired muscles
the nutrients they need to heal, refuel, and grow stronger. This is important so
that we can perform better during tomorrow’s workout, as well as stay healthy
and continue running strong for years to come. But runners also appreciate
eating well. We want—and have earned the right—to enjoy delicious, well-
prepared meals that feel indulgent, even if they’re not. And if the occasional
meal is on the indulgent side, well, that’s okay because we’ve earned the right to
eat those meals, too.
That philosophy—that you can eat well while fueling your body—is
something we strive to bring to the pages of Runner’s World every month. Over
the years, we’ve published hundreds of recipes that show you how to create
nutrient-rich and satisfyingly delicious meals that you can cook for yourself,
your family, and your friends. Now we’ve compiled the very best of those
recipes into one cookbook that you can turn to no matter your needs. Looking
for the ideal prerun meal to fuel your workout or a high-protein recovery dish?
We’ve got both covered—just look for the easy-to-spot “Prerun” or “Recovery”
label at the top of each recipe. Or skim the Special Recipe Lists for meals that fit
either category. Runners trying to lose weight will be happy to know that more
than 100 of our recipes contain 400 calories or less and are labeled “Low-
Calorie.” And if you’re among the many runners with special dietary needs, we
provide plenty of recipes that are vegetarian, vegan, or gluten-free.
We know how important it is for a recipe to be easy to follow, reliable, and
fast. That’s why every recipe has gone through the rigors of the Test Kitchen at
Rodale (Runner’s World’s parent company) to ensure each one comes out just
right every time—and often in 30 minutes or less. Getting a meal on the table
that fast is something every runner can appreciate, because as much as we enjoy
healthy, delicious food, we enjoy having extra time to spend on the road or trail,