Run Fast, Eat Slow Recipes
Below I’ve included two of my favorite recipes from a cookbook I highly, HIGHLY recommend called Run Fast, Eat Slow. American 3k/5k/15k World Record Holder, Shalane Flanagan talks from firsthand experience about the impact of real food on training, performance, and overall health.
Check out a sneak peak of Run Fast, Eat Slow:
Make-Ahead Breakfast Burritos
‘Devour one now and freeze five for future breakfasts (or dinners). They’re a protein-packed powerhouse, thanks to the incredible combo of eggs and beans. They’re also loaded with fiber, calcium, and iron. To keep your body fueled on whole foods, keep your freezer stocked with homemade meals that can be reheated in minutes.’
1 Tbsp olive oil
1 bag (~4 cups) baby spinach
10 eggs, beaten
1/2 tsp fine sea salt
1/4 tsp freshly ground black pepper
6 burrito-size whole grain or sprouted tortillas
1.5 cups grated Parmesan, Cheddar, or other favorite cheese
1 can (15 ounces) Black or Chili Beans
Optional: leftover lean protein or cooked veggies
- Heat the oil in a large nonstick skillet over medium heat. Add the spinach and cook until just wilted. Add the spinach and cook until just wilted. Add the eggs, salt, and pepper and cook, stirring continuously, until scrambled. Remove from the heat.
- Place each tortilla on a sheet of aluminum foil and sprinkle with 1/4 cup of the cheese. Divide the egg-spinach mixture among the 6 tortillas, placing in a strip down the center of the wrap. Top each with a 1/4 cup of the beans.
- Roll up each tortilla like a burrito by folding in the tops and bottoms, and wrap tightly in the foil. Place together in a gallon-size freezer bag and freeze for up to 2 months.
- To reheat, upwrap from the foil, place on a microwaveable plate, and microwave on high for 2 to 3 minutes, rotating after 1 minute, until warm in the center.
“Lasagna is a genius dish to freeze for future dinners. Simply slice leftovers into individual portions, wrap tightly in foil, and freeze for up to 3 months. Place individual foil packets on a baking sheet and reheat in the oven at 350 degrees F for 35-45 minutes.”
*Note: Might want to make 2 casserole dishes for leftovers due to the time it takes to make this dish. Recommendation – bake the sweet potatoes the day (s) before (400 degrees 45-60 minutes; 2.5 lbs = 2 cups).
2 Tbsp olive oil
1.5 pounds lean ground turkey
3 cloves garlic, minced
1 tsp dried oregano
1 tsp fine sea salt
6 cups Simple Marinara Sauce
1 lb no-boil lasagna noodles
1 bag (12-ounces) baby spinach (8 packed cups)
1 container (16 ounces) whole-milk ricotta
2 eggs, beaten
1/4 tsp freshly ground pepper
1 lb mozzarella cheese, thinly sliced
1 cup grated Parmesan Cheese
Optional: 1 tsp fennel seeds, 1/4 tsp red pepper flakes, 2 cups mashed cooked sweet potato
- Preheat the oven to 400 degrees F. Place a 13 x 9 x 2-inch baking dish on top of a rimmed baking sheet.
- Heat 1 Tbsp of the oil in a large saucepan over medium-high heat. Add the turkey, garlic, oregano, 1/2 tsp of salt, and (optional: fennel seeds and red pepper flakes) and cook, stirring frequently, until the turkey is lightly browned, about 5 minutes. Add the marinara sauce and simmer over low heat while preparing the remaining ingredients.
- In a large skillet, heat the remaining 1 Tsp oil over medium heat and cook the spinach with the remaining 1/2 tsp salt until wilted, about 3 minutes.
- In a medium bowl, combine the ricotta, eggs, black pepper, and (optional: cooked sweet potato).
- In the bottom of the baking dish, spread 1.5 cups of the meat sauce and top with a layer of 5 noodles. Top with all the spinach, half the ingredients from step 4. Repeat and add 1/2 the mozzarella slices to the second layer. Repeat and top with Parmesan.
- Cover the dish with foil. Bake in the center of the oven on top of the baking sheet for 25 to 30 minutes. Remove the foild and bake until golden and bubbling, 10-15 minutes.
MLS, Sporting KC Sports Performance Dietician