I've picked Kale as this month's Runner Superfood, because when I was struck down with the dreaded flu last week I felt compelled to steam up piles of kale and add it to everything I ate. And for good reason too: kale belongs to the nutritionally dense Brassica family, a group of vegetables including cabbage, collards and Brussel sprouts, all rich in health-promoting benefits due to their sulphur-containing phytonutrients. Over 45 different flavonoids medium pumpkin or butternut squash, peeled and cut into small cubes kaempferol and quercetin topping the list. These have antioxidant and anti-inflammatory benefits, which enables kale to play a key role in the war against chronic inflammation and oxidative stress - healthy morning muffin recipes for runners.
What everyone's reading
large onion, chopped vitamin K of other cruciferous vegetables (1327% RDA!), which is vital for bone and blood health. A cup also contains 354% vitamin A, bunch kale, chopped% vitamin C can chopped tomatoes% manganese have been identified in kale, with.
tbsp fresh rosemary, chopped 'detox' food, as it supports phases I and II of the detoxification process, which helps consumers deal with toxic exposure from the environment or from food intake.
celery sticks, chopped lower cholesterol - In simple terms, the fibre binds to bile acids, which are formed in the liver from cholesterol and are essential for emulsification of fats. By binding to these bile acids and causing them to be excreted, the liver then uptakes more cholesterol to create further bile acids, thus reducing overall cholesterol levels. A similar effect can be seen with oats (which is one of the reasons why porridge gets such great press).
Cruciferous vegetables should ideally be eaten 2-3 times a week. Personally I prefer to include them 5-6 times, and kale is a versatile vegetable that adds depth, flavour and filling fibre to your meals. It is perfect to add into whatever you're cooking - soup, stir-fry or steamed up as an accompaniment. I like to steam up kale and other greens and then add into whatever soup I eat - this is a great way to 'nutrient boost' your winter lunches.
Kale, pumpkin, bean and bacon pot (serves 4)
This is ridiculously quick and easy to make and a very yummy winter warmer. Switch ingredients according to what’s in your fridge and your preferences.
Ingredients:
1 can chopped tomatoes
1 bunch kale, chopped
3 g bag kale, stalks removed and finely chopped
Four delicious chicken recipes for runners
½ litre chicken or vegetable stock
200healthy oily fish recipes full of omega-3
¼ pack parsley, chopped
Method
Fry the bacon in a medium saucepan until crisp - you shouldn't need any oil as the bacon fat will melt quickly. Add the pumpkin and shallots and fry until the edges start to brown, then add the stock and bring to a simmer. Cover and cook for 15 minutes or until the pumpkin is tender.
Stir in the kale and chickpeas/beans, cover and cook for 5 minutes or until tender. Stir in the parsley and season well.
Nutritional information
330 kcals, protein 21.4g, carbohydrate 18.1g, fat 17.5 g, saturated fat 5.8g, fibre 11.2g, salt 3.11 g
Tuscan soup (serves 4)
can chopped tomatoes.
Ingredients:
400g cannellini (or any white bean), half of them mashed
120 Tuscan soup serves 4
2 cloves garlic, crushed
1 Kale, pumpkin, bean and bacon pot serves 4
1 Recover well with these 22 high-protein meals
1 g bag kale, stalks removed and finely chopped
1 Simple mixed berry bar recipe
2 ingredient banana loaf cake
1 Health & Injuries
1 Runners World, Part of the Hearst UK Wellbeing Network
250ml chicken stock (or vegetable stock)
Grated parmesan (optional)
Methods
Gently cook the garlic, rosemary, onion, celery, carrot and kale in the olive oil for about 20 minutes, stirring occasionally.
Add all the beans, chicken stock, potato and tomatoes. Simmer gently for one hour.
Season to liking and serve with crusty bread and a sprinkle of parmesan. It is even better reheated the next day.
