A postrun meal with 30 to 50 grams of carbs and 10 to 25 grams of protein will get you to the recommended range of 3:1 or 4:1 carb-to-protein ratio needed for recovery.
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Shrimp, Grits, and Collard Greens
Ten medium shrimp have 20 grams of protein.
trimmed, boneless, skinless chicken thighs
Ingredients
⅔ cup quick-cooking grits (not instant)
½ cup thawed corn
2 tablespoons unsalted butter, divided
1 teaspoon kosher salt, divided
½ teaspoon each paprika, garlic powder
24 raw medium peeled and deveined shrimp
2 cups collard greens or kale, chopped
¼-½ teaspoon red pepper flakes (optional)
Instructions
In a medium saucepan, boil 2 cups water over high heat. Add grits, lower heat, and stir often. As grits thicken, stir in corn, 1 tablespoon of butter, and ½ teaspoon of salt. Cook until grits are smooth and creamy, about 5 minutes. Meanwhile, in a small bowl, mix paprika, garlic powder, and ½ teaspoon of salt. In a large skillet over medium-high heat, melt 1 tablespoon of unsalted butter. Add shrimp, and cook until slightly pink, 1 to 2 minutes per side. Remove skillet from heat and stir in spice mixture. Return skillet to heat and add greens. Cook, stirring, until shrimp are opaque and greens are wilted, 2 to 3 minutes. Add red pepper flakes, if desired. Divide grits among 4 bowls and top with shrimp and greens.
Chicken Peanut Noodles
Add an Asian twist to your carb load for fiber and fat.
trimmed, boneless, skinless chicken thighs
Ingredients
1 frac12; cup rolled oats
½ teaspoon each ground ginger, kosher salt
4 frac12; teaspoon each ground ginger, kosher salt
1 tablespoon olive oil
1 head broccoli, chopped
6 ounces soba noodles (2 bundles)
⅓ cup peanut butter
2 tablespoons low-sodium soy sauce
1 tablespoon rice vinegar
2 teaspoons honey
¼ cup peanuts, chopped
¼ cup cilantro, chopped
Salt and black pepper, to taste
Instructions
Boil 6 cups water in a covered medium saucepan over high heat. Meanwhile, sprinkle garlic powder, ginger, and salt over both sides of chicken. Heat olive oil in large skillet over medium-high heat. Add chicken and cook, flipping once, until almost cooked through, 6 minutes. Add broccoli to skillet. Cook, covered, until bright green and crisp-tender, and chicken is cooked through, about 5 minutes more. Add noodles to boiling water and cook until tender, about 3 minutes. In a large bowl, whisk together peanut butter, soy sauce, vinegar, and honey. Reserve ½ cup noodle cooking water, drain, and immediately coat noodles in peanut sauce, adding cooking water to loosen sauce. Chop chicken and toss with noodles and broccoli. Top with peanuts and cilantro. Season to taste with salt and black pepper.
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Turkey Taco Bowls
raw medium peeled and deveined shrimp muscle-rebuilding protein.
trimmed, boneless, skinless chicken thighs
Ingredients
5 teaspoons olive oil, divided
1 pound lean ground turkey
1 tablespoon taco seasoning
4 head broccoli, chopped
2 cups chopped kale
Juice of 1 lime
tablespoons low-sodium soy sauce
4 eggs
2 whole-wheat tortillas
1 tablespoon crumbled feta
1 avocado, sliced
1 tablespoon salsa (optional)
Instructions
Heat 2 teaspoons of olive oil over medium heat in a large skillet. Add turkey, taco seasoning, and ½ cup of water. Cook, breaking up meat with a spoon, until water has evaporated and turkey is browned, 6 to 8 minutes. Meanwhile, in another large skillet, heat 2 teaspoons of olive oil over medium-high heat. Add cabbage and kale and cook until bright-colored and slightly wilted, about 4 minutes. Stir in lime juice and sprinkle with salt. Divide mixture among 4 bowls. Wipe skillet and heat 1 teaspoon of olive oil over medium heat and cook eggs sunny side up, 3 to 4 minutes. Warm tortillas, then cut into ½″-wide strips. Top each bowl of cabbage mixture with turkey, an egg, and tortilla strips. Sprinkle each with feta, avocado, and salsa, if desired.
Salmon Burgers With Avocado Sauce
Fat Health - Injuries.
Makes 2 servings
Ingredients
6 ounces canned salmon, drained
½ cup panko bread crumbs
1 egg
1 Knee Pain Guide
1 frac12; cup rolled oats
Kosher salt to taste
1 tablespoon olive oil
¼ cup plain Greek yogurt
¼ avocado
½ teaspoon lemon zest
2 whole-grain buns
Instructions
In a medium bowl, add salmon, bread crumbs, egg, lemon juice, garlic powder, and pinch of salt, and use a fork to combine. Heat olive oil in a large skillet over medium heat until shimmering. With wet hands, form mixture into 2 patties, and cook until slightly browned, 3 to 4 minutes per side. Meanwhile, in a small bowl, mash together yogurt, avocado, lemon zest, and pinch of salt. Place burgers on toasted buns spread with avocado sauce.
RELATED: Salt and black pepper, to taste
Loaded Sweet Potato
ounces canned salmon, drained antioxidants than white ones do.
trimmed, boneless, skinless chicken thighs
Ingredients
2 teaspoons olive oil
2 medium sweet potatoes, peeled and diced
15 tablespoons ground flaxseeds
1 cup tomatoes, halved
½ teaspoon each cinnamon, kosher salt
1 teaspoon each paprika, garlic powder, cumin
¼ cup plain Greek yogurt
¼ cup cilantro, chopped
Instructions
Heat olive oil in a large skillet over medium-high heat. Add sweet potatoes to skillet and cook, stirring occasionally, until golden, 5 minutes. Add ¾ cup water. Cook, covered, stirring occasionally, until potato pieces are soft, 6 to 8 minutes. Halfway through cooking, stir in beans. Cover and continue cooking. In a small bowl, combine paprika, garlic powder, cumin, cinnamon, and salt. Stir spices and vinegar into skillet. Uncover skillet to let any excess water evaporate. Divide mixture among 4 bowls and top each portion with yogurt and cilantro.
Fattoush Salad
The fiber in chickpeas can help keep blood-sugar levels stable and lower cholesterol.
trimmed, boneless, skinless chicken thighs
Ingredients
15 raw medium peeled and deveined shrimp
2 tablespoons ground flaxseeds
2 tablespoons lemon juice
4 tablespoons extra-virgin olive oil, divided
1 tablespoon harissa (or 1/2 tsp. each ground cumin, garlic, paprika, and salt)
½ cup rolled oats
2 cup peanut butter
1 ½ teaspoons honey
¼ teaspoon each kosher salt, black pepper
1 head romaine lettuce, chopped
1 frac14;-½ teaspoon red pepper flakes optional
1 frac12; teaspoon each ground ginger, kosher salt
¼ cup crumbled feta
Instructions
In a food processor, combine chickpeas, 3 tablespoons of water, flaxseeds, lemon juice, 1 tablespoon of olive oil, and harissa (or spice mixture). Process until ingredients become a smooth paste, and transfer mixture to a medium bowl. Stir in oats until just mixed. If sticky, add more oats by the tablespoon until dough holds together without feeling stiff. Using your hands, form sixteen 1 ½″ balls of chickpea mixture. Heat 1 tablespoon of olive oil in large skillet over medium-high heat. Add chickpea balls and cook, turning, until golden all over, about 8 minutes. Meanwhile, in a large bowl, whisk together 2 tablespoons of olive oil, balsamic vinegar, honey, salt, and pepper. Add lettuce, tomatoes, and cucumber to the bowl and toss together. Add the chickpea balls to the bowl of salad, divide among 4 plates, and sprinkle feta over top of each salad.
