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I. FAST FEASTING
BY ANNE GRANDE Ⓒ
Fall is racing season with three of the six majors taking place in September, October, and November. Running long and tapering can take a toll on the body, and therefore, proper nutrition is key to optimal performance. Take advantage of autumn’s bounty by incorporating these nutrient dense and fall flavors into your diet.
PUMPKIN UP YOUR PROTEIN!
Pumpkin spice isn’t just for lattes, and canned pumpkin puree is a convenient way to add more than the 200% of the recommended daily value of vitamin A as well as fiber, vitamin C, copper, manganese, and potassium. Add it to plain greek yogurt, a smoothie or soup.
If you’re carving pumpkins, consider using the pulp or toasting the seeds for a fresher alternative. However, store-bought pumpkin seeds are a great snack on their own, or can be tossed into salads. They add a nice crunch to the pumpkin puree yogurt parfait or as a topping on overnight oats. Rich in manganese and vitamin K, as well as zinc and phosphorus, pumpkin seeds boost the immune system and have properties to help to heal wounds.
BEET YOUR TIME!
From autumnal oranges to rich magentas, it is easy to eat across the color wheel during the fall months. Another star of the harvest is the beetroot, but it is anything but basic. Beets contain betalains, a powerful antioxidant that reduces inflammation. Beets are also high in nitrates which turn into nitric oxide in the body. This compound helps to increase blood flow throughout the body which is great for the muscles and high performance stamina.
The beetroot can be an intimidating-looking vegetable when plucked from the earth. However, beets can be easily juiced, boiled or roasted. Their earthy flavor pairs well with watercress and goat cheese for a hearty salad. Beets can be grated and added to your favorite hummus recipe, or pickled with cottage cheese, sour cream or greek yogurt. The health benefits of beets are so convincing that pre-cooked beets can be found vacuum sealed on some grocery shelves to simplify the preparation.
PALE PARSNIPS
Parsnips look like a carrot that saw a ghost, frighteningly pale! But have no fear, this colorless vegetable packs a nutritional punch. Rich in several health-benefiting phytonutrients, vitamins, minerals, and fiber, the parsnip is sweet without the cholesterol. Parsnips can be boiled, steamed, sautéed, roasted, or fried. Exchange them for any potato or carrot recipe you may have on hand. Parsnips also make a nice substitute for cauliflower rice.
II. SPICE IT UP!
BY ANNE GRANDE Ⓒ
Eating healthy does not have to be bland and boring. Pairing healthy fats and flavors with nutrient dense foods can level up your eating plan making your racing diet more satiating and satisfying.
SESAME OIL AND SESAME SEEDS
Stir frys are an easy way to prepare a variety of vegetables. From fresh to frozen, vegetable combinations are limitless, and cooking them in a nutty toasted sesame oil gives some extra depth to the flavor profile. Adding a tablespoon of sesame seeds not only adds crunch, but is a good source of B vitamins, calcium, and plant protein.
Eating healthy does not have to be bland and boring. Pairing healthy fats and flavors with nutrient dense foods can level up your eating plan making your racing diet more satiating and satisfying.
BLACK STRAP MOLASSES
If you are looking to add sweetness without refined sugar, black strap molasses packs a nutritional and flavorful punch. Touting 20% of the daily recommended value of iron, as well as calcium, magnesium, potassium, and phosphorus, this dark, thick sweetener can be added to oatmeal and smoothies. Consider mixing it with butter and salt and pepper to glaze root vegetables like carrots, parsnip, sweet potatoes, or onions.
LEMON, GINGER, AND BLACK PEPPER
The combination of lemon, ginger, and pepper brightens any dish. From chicken to fish to pasta, to vegetables, this tangy trio enhances the natural flavor profiles of the base ingredients. It can also be prepared in advance and saved by squeezing fresh lemons and grated ginger into ice cube trays for freshness that tastes like summer.
BROTH MAKES IT BETTER
Simple one pot meals like rice, beans, and vegetables can be enhanced by cooking with chicken, bone, and vegetable broth. It adds flavor and although minimal, there are micronutrients and minerals transferred from the broth to the dish. Every little bit counts.
III. POWER UP PROTEIN
BY ANNE GRANDE Ⓒ
Level up your morning routine with these protein packed breakfast ideas:
Thought eggs provided you with enough protein to fuel you through the day? Here’s an eggcellent addition: add 1/4 to 1/2 cup cottage cheese or greek yogurt with 4-6 eggs and a sprinkle of sea salt to a mason jar or glass jar with a top and shake well until blended. This frothy concoction makes for a light and airy textured eggs when cooked on low heat for about 10 minutes. The egg mixture can also be added to cupcake tins and baked at 300 for about 30 minutes. The egg bites can then be frozen and saved for protein packed snacks on the go.
Add other ingredients such as bacon, sausage, or your favorite vegetable for more flavor.
HEMP SEEDS - PLANT BASED PROTEIN
Two to three tablespoons of hemp seeds add 11 grams of plant based protein to any dish. Sprinkle some on oatmeal with applesauce, jazz up your morning yogurt and fruit, or thicken a banana spinach smoothie with a tablespoon of cocoa powder and a tablespoon of hemp seeds. A high protein breakfast will keep you satiated for the rest of your day.
DINNER FOR BREAKFAST?
Breakfast for dinner is a quick meal prep idea to keep in the rotation. However, a bowl of cereal, pancakes or waffles may come up short on protein. In order to start your day with enough protein to keep you feeling satiated, try eating last night’s leftovers for breakfast. Break from the routine by eating a piece of salmon and vegetables as the first meal. A can of tuna with cucumbers, and kalamata olives is a salty and savory way to start your day.
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