Renew Your Running with a Recipe
By Melissa Field

If you’re anything like me, you spend a good portion of your run thinking about what you will enjoy as post-run meal.  On my last run, I spent ten minutes thinking about French Fries and soda.  While it’s nice to indulge in the occasional treat, I recently decided to look into preparing better and easier pre and post run snacks and meals.  With autumn on our heals and many upcoming road races ahead, now is a perfect time to renew your running with a tasty recipe to keep you prepared for the miles ahead.

We all know the good foods for runners—fruits and vegetables, whole wheat bread and pasta, nuts, fish, lean meat, beans, etc.  I also like to think that, as runners, we don’t have to forgo some of the good stuff like butter and sugar.  Here are a few fast and easy recipes that keep my fridge packed with health, fuel, and taste.

Breakfast:
Banana Pancakes

2 cups flour
4 teaspoons baking powder
1/2 teaspoon salt
2 Tablespoons sugar
1 3/4 cup milk
2 eggs, beaten
2 Tablespoons melted butter
1 cup mashed banana (about 3 medium bananas)

Step 1: Preheat griddle or frying pan.
Step 2: In a medium mixing bowl, sift flour, baking powder, salt, and sugar together.
Step 3: In a separate bowl, blend milk and eggs together. Add the melted butter.
Step 4: Make a well in the center of the dry ingredients and pour the wet ingredients into the dry ingredients. Stir gently.
Step 5: Fold in the mashed bananas just before frying.
Step 6: Fry the banana pancakes on a hot griddle, until golden brown, turning once when small bubbles rise to the top.

Lunch:
Avocado Chicken Salad

2 avocados mashed
2 tablespoons fat-free plain yogurt
1 tablespoon lemon juice
½ teaspoon garlic salt
¼ teaspoon hot pepper sauce (optional)
1 cup thinly cooked chicken breast
1 chopped tomato

Step 1: Mash the avocados in a medium bowl.
Step 2: Add the yogurt, lime juice or lemon juice, garlic salt, and hot-pepper sauce (if using), and stir to combine.
Step 3: Add the chicken and tomato and toss to blend.

Snack:
Zucchini Bread

2 eggs, beaten
1 1/3 cup sugar
2 teaspoons vanilla
3 cups grated fresh zucchini
2/3 cup melted unsalted butter
2 teaspoons baking soda
Pinch salt
3 cups all-purpose flour
1/2 teaspoon nutmeg
2 teaspoons cinnamon
1 cup chopped pecans or walnuts (optional)
1 cup dried cranberries or raisins (optional)

Step 1: Preheat the oven to 350°F (175°C).
Step 2: In a large bowl, mix together the sugar, eggs, and vanilla.
Step 3: Mix in the grated zucchini and then the melted butter. Sprinkle baking soda and salt over the mixture and mix in.
Step 4: Add the flour, a third at a time. Sprinkle in the cinnamon and nutmeg and mix. Fold in the nuts and dried cranberries or raisins if using.
Step 5: Divide the batter equally between 2 buttered 5 by 9 inch loaf pans. Bake for 1 hour (check for doneness at 50 minutes) or until a wooden pick inserted in to the center comes out clean. Cool in pans for 10 minutes. Turn out onto wire racks to cool thoroughly.

Makes 2 loaves.

Dinner:
Glazed Salmon

½ cup apple cider (not hard cider)
1 1/4 tablespoons honey
4 skinless salmon fillets (6 ounces each)
1 teaspoon olive oil
Salt and pepper, to taste
2 lemons, cut in half
1 tablespoon butter
12 ounces fresh baby spinach
1 1/2 tablespoons white wine

Step 1: Preheat oven to 350°F. Place salmon fillets in a baking dish large enough to hold the salmon in one layer.
Step 2: In a saucepan over medium-high heat, bring the cider and honey to a boil and let the mixture bubble steadily until it reduces by half.
Step 3: Pour the cider over the salmon, then let it sit for 10 minutes.
Step 4: Heat olive oil in a large skillet with a oven-proof handle on medium-high. Sprinkle the flesh side of the salmon fillets with salt and pepper. Place the fish in the pan. Cook for 2 minutes, brushing the top with cider glaze so that the fish begins to caramelize.
Step: 5 Turn the salmon fillets over and brush with the remaining cider glaze. Add the lemon halves to the skillet. Transfer the skillet to the oven. Bake for 6 to 8 minutes or until the salmon flakes easily when tested with the tip of a knife. When you remove the skillet from the oven take special care with the very hot handle. I tend to forget that the handle is hot once the skillet is back on the stove. As a precaution I will melt an ice cube on the handle, or drape a hand towel on it.
Step: 6 While the salmon is cooking, in another large skillet over medium-high heat, melt the butter. Add the spinach, salt, and pepper. Cook for 1 minute, or just until the leaves begin to wilt. Pour the wine over them and continue cooking for 1 to 2 minutes more or until tender. To serve, drain any excess liquid from the spinach and divide it among 4 plates. Arrange a piece of salmon on top and garnish with a lemon half.

Serves four.

Sources: simplyrecipes.com and runnersworld.com