Refuel and Relax!

May 18, 2010

Today on Rogers TV Ottawa I was asked to create a post-race meal in preparation for the National Capital Race weekend May 29 and 30. The event includes a family 2km and 5km, 10km, half-marathon and marathon races; all events are sold out. Movement to Health has about 100 people training for this event and we are all looking forward to it. The meal I’ve created is easy to make, since you’ll be tired after your run and is filled with foods to help you muscles recover quickly after your race.

  • Anti-inflammatory foods: ginger, pineapple, and jalpeno peppers
  • Hydrating foods: cucumbers and pineapple
  • Essential fatty acids: walnuts – good for your joints
  • Easy to digest protein and fibre: quinoa – rebuilds muscles and keeps you full
  • Good fats: avocado, olive oil, walnuts – adds healthy calories and studies show refueling after a long run with fats trains the body to burn fat on your next long run

Enjoy and good luck at the races!

Menu: Start with a big class of iced green tea, then rehydrate further with the Gazpacho and enjoy a side dish of Quinoa Salad. Put your feet up and relax!

Pineapple-Cucumber Gazpacho
From: Raw Food Real World

Serves 4-6, serve chilled

  • 4 cups chopped peeled cucumber
  • 4 cups chopped pineapple
  • 1 cup fresh pineapple juice
  • 1 green onion, white and 1 inch of green, chopped
  • 1 tablespoon lime juice
  • 2 teaspoons sea salt
  • 1 handful cilantro leaves
  • 3 tablespoons cold pressed extra-virgin olive oil

1. In a blender, add 3 cups each of the cucumber and pineapple, the pineapple juice, green onion, lime juice and salt. Blend until smooth. Add the remaining 1 cup pineapple and 1 cup cucumber, the handful of cilantro, and 1-1/2 teaspoons of the oil. Pulse the blender quickly a few times – the gazpacho should remain chunky. Taste for seasoning

2. Drizzle with a bit more oil and garnish with cilantro before serving


Quinoa Salad with Shredded Carrots and Ginger-Curry Vinaigrette
From: Once Upon a Tart by Frank Mentesana and Jerome Audureau

Makes 8 servings

  • 3-4 medium carrots peeled and coarsely grated
  • 1/4 cup chopped fresh cilantro
  • 1/2 up chopped walnuts
  • 1 cup quinoa rinsed well
  • 2 cups cold unsalted water (for the quinoa)
  • 1 recipe Ginger-Curry Vinaigrette
  1. Place the 2 cups unsalted water and the rinsed quinoa in big saucepan, and bring them to a boil over high heat. Lower the heat and simmer, uncovered, for 15-18 minutes. Put cooked quinoa in a large bowl and cool slightly
  2. Add the grated carrots, walnuts and the chopped cilantro to the bowl. Pour the vinaigrette over the salad, and toss with a big spoon. Serve warm, chilled or room temperature.

Ginger-Curry Vinaigrette
Makes ¾ cup

  • Juice of 1 lemon 1 tsp salt
  • 1 tbsp Madras curry powder
  • A few turns freshly ground pepper
  • 1-inch piece fresh ginger, peeled and finely grated
  • 1 garlic clove, minced
  • 1/2 cup olive oil

Whisk all ingredients except olive oil together in a small bowl. Add the olive oil in a slow, thin stream, whisking as you go to form an emulsion.

Posted by admin | Filed Under Recipes, Run, Sports Nutrition 

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