Runner's World Meals on the Run: 150 Energy-Packed Recipes in 30 Minutes or Less: A Cookbook

By Joanna Sayago Golub and Editors of Runner's World Maga

While all runners need to eat well to fuel their performance, most don’t have the time to cook complex or labor-intensive meals to meet their unique nutritional needs. But if you’ve got 30 minutes, you can prepare fresh, delicious meals that will bolster your running and satisfy your appetite. Meals on the Run includes more than 150 healthy, energy-packed recipes that can all be prepared in small windows of time—some in 10 minutes or less!

From simple snacks and smoothies to weeknight dinners, you’ll find everything you need to get high-quality food on the table fast. If you follow a specialized diet—vegetarian, vegan, low-calorie, or gluten-free—or need your meals to match your training plan, each recipe is marked so you can easily see if a particular recipe fits your needs.

Every delicious, healthy recipe in Meals on the Run features fresh, minimally processed ingredients that offer superior nutrition and taste. Once you get cooking, you’ll find that fast meals can be synonymous with good taste, good health, and good running.

• Language: English
• Publisher: Rodale Books
• Release date: Oct 6, 2015
• ISBN: 9781623365844

Joanna Sayago Golub

Joanna Sayago Golub is the nutrition editor of Runner's World. She resides in Pennsylvania.

Book preview

BREAKFAST

Granola and Hot Cereal

Quick-Cooking Steel-Cut Oatmeal

Bacon-Apple-Cheddar Oatmeal

Tropical Twister Oatmeal

Chai Pumpkin Oatmeal

Green Eggs and Ham Oatmeal

Blueberries ’n’ Cream Oatmeal

Almond-Cherry Granola

Baked Granola Apples

Chocolate-Banana Granola Bowls

Eggs, Pancakes, and Sweet Starts

Eggy Tofu Scramble

Simple (or Stuffed!) Omelets

Southwestern Black Bean Wrap

Pumpkin-Ricotta Waffles

Multigrain Buttermilk Pancake Mix

Blueberry-Walnut Pancakes with Maple Yogurt

Quick Blueberry Sauce

Good Morning Sweet Potato

Strawberry-Pistachio Pita Pizzas

PRERUN • VEGETARIAN • VEGAN • LOW-CALORIE • GLUTEN-FREE

QUICK-COOKING STEEL-CUT OATMEAL

Recipe by MATTHEW KADEY, M.S., R.D.

MAKES 4 SERVINGS

TOTAL TIME: 15 MINUTES, PLUS SOAKING OVERNIGHT

1cup steel-cut oats

2½cups filtered water Pinch of salt

Steel-cut oatmeal has a chewy, hearty texture and rich, nutty flavor that more processed oats can’t match. It is also lower on the glycemic index than other types of oats, which means it helps keep your blood sugar at a steady level. Problem is, it can take longer than 30 minutes to get a bowl of steel-cut oatmeal from the canister to the table. But there’s a shortcut: By lightly simmering and then soaking the oats overnight, you only need to cook them for about 10 minutes the following morning (even less if you microwave them). Once the oats are cooked, add your favorite toppings, or try one of the five flavored oatmeal recipes that follow.

In a medium saucepan, combine the oats, water, and salt. Bring to a slight simmer over high heat, then continue to simmer for 1 minute. The surface should be foamy and cloudy but not yet boiling. Cover, then remove from the heat. Let the oats soak unrefrigerated overnight.

In the morning, put the saucepan over medium-low heat and cook, stirring occasionally, for about 12 minutes, or until the oats are creamy and of desired consistency. (Alternatively, transfer the oats and liquid to a large microwavable bowl. cover, and microwave on high in 30-second increments for about 3 minutes, or until creamy.)

NUTRITION PER SERVING: 140 calories, 27 g carbs, 4 g fiber, 6 g protein, 3 g total fat, 0.5 g saturated fat, 42 mg sodium

RECOVERY • GLUTEN-FREE

BACON-APPLE-CHEDDAR OATMEAL

Recipe by MATTHEW KADEY, M.S., R.D.

MAKES 4 SERVINGS

TOTAL TIME: 15 MINUTES

1cup steel-cut oats, soaked overnight (see here)

4slices bacon

⅓cup water

1apple, chopped

3tablespoons maple syrup

1cup shredded cheddar cheese

¼cup chopped walnuts

Bacon and apples collide in this sweet and savory bowl. Cheddar cheese provides a dose of bone-building calcium, while research shows polyphenol antioxidants in apples can help lower cholesterol. Among nuts, walnuts lead the way in heart-healthy omega-3 fats.

After soaking the oats overnight, place the saucepan over medium-low heat and cook, stirring occasionally, for about 12 minutes, or until the oats are creamy and of desired consistency. (Alternatively, transfer the oats and liquid to a large microwavable bowl. Cover and microwave on high in 30-second increments for about 3 minutes, or until creamy.)

Meanwhile, place the bacon in a large skillet and place over medium-low heat. Cook, turning frequently so that both sides cook evenly, until nearly crispy, 5 to 8 minutes total. Transfer to a plate lined with paper towels.

When the oats are cooked, add the water, apple, and syrup. Stir until well combined and heated through.

Divide the oatmeal among 4 bowls. Top each serving with ¼ cup cheddar and 1 tablespoon chopped walnuts. Crumble 1 slice of bacon over each bowl and serve.

NUTRITION PER SERVING: 408 calories, 45 g carbs, 6 g fiber, 17 g protein, 20 g total fat, 8 g saturated fat, 358 mg sodium

VEGETARIAN • VEGAN • LOW-CALORIE • GLUTEN-FREE

TROPICAL TWISTER OATMEAL

Recipe by MATTHEW KADEY, M.S., R.D.

MAKES 4 SERVINGS

TOTAL TIME: 15 MINUTES

1cup steel-cut oats, soaked overnight (see here)

⅓cup canned coconut milk

2tablespoons packed light brown sugar or coconut sugar

1teaspoon grated fresh ginger

1teaspoon vanilla extract

¼teaspoon ground cardamom

2cups chopped mango (about 2 mangoes)

¼cup chopped pistachios

¼cup cacao nibs

A splash of coconut milk adds creamy sweetness, while mango packs plenty of vitamin C, which can help lower blood pressure. Cacao nibs have great chocolaty crunch and good amounts of dietary fiber to keep you feeling full all morning long.

After soaking the oats overnight, place the saucepan over medium-low heat and cook, stirring occasionally, for about 12 minutes, or until the oats are creamy and of desired consistency. (Alternatively, transfer the oats and liquid to a large microwavable bowl. Cover and microwave on high in 30-second increments for about 3 minutes, or until creamy.)

When the oats are cooked, add the coconut milk, brown sugar, ginger, vanilla, and cardamom. Stir until well combined and heated through.

Divide the oatmeal among 4 bowls. Top each serving with ½ cup mango, 1 tablespoon pistachios, and 1 tablespoon cacao nibs.

NUTRITION PER SERVING: 339 calories, 53 g carbs, 9 g fiber, 9 g protein, 13 g total fat, 5.5 g saturated fat, 81 mg sodium

QUICK TIP You can substitute frozen mango if you can’t find fresh. Just defrost in the microwave before using.

PRERUN • VEGETARIAN • LOW-CALORIE • GLUTEN-FREE

CHAI PUMPKIN OATMEAL

Recipe by MATTHEW KADEY, M.S., R.D.

MAKES 4 SERVINGS

TOTAL TIME: 15 MINUTES

1cup steel-cut oats, soaked overnight (see here)

¼cup 2% milk

½cup canned unsweetened pumpkin puree

1teaspoon vanilla extract

½teaspoon ground cinnamon

½teaspoon ground ginger

¼teaspoon ground nutmeg

⅛teaspoon ground cloves

¼cup chopped pecans or walnuts

¼cup unsweetened flaked coconut

2tablespoons plus 2 teaspoons maple syrup

Canned pumpkin provides natural sweetness and a hefty dose of beta-carotene, an antioxidant used by the body to make vitamin A, which bolsters immune and eye health. Real maple syrup, particularly darker grades, is a surprising source of antioxidant firepower.

After soaking the oats overnight, place the saucepan over medium-low heat and cook, stirring occasionally, for about 12 minutes, or until the oats are creamy and of desired consistency. (Alternatively, transfer the oats and liquid to a large microwavable bowl. Cover and microwave on high in 30-second increments for about 3 minutes, or until creamy.)

When the oats are cooked, add the milk, pumpkin puree, vanilla, cinnamon, ginger, nutmeg, and cloves. Stir until well combined and heated through.

Divide the oatmeal among 4 bowls. Top each serving with 1 tablespoon pecans, 1 tablespoon coconut, and 2 teaspoons maple syrup.

NUTRITION PER SERVING: 285 calories, 42 g carbs, 7 g fiber, 8 g protein, 12 g total fat, 4.5 g saturated fat, 54 mg sodium

QUICK TIP You can also make this recipe (and all the flavored oat-meal recipes in this chapter) using old-fashioned rolled oats in place of steel-cut: Add 2 cups old-fashioned rolled oats to 3% cups boiling water. Cook according to the package