In their new book, two runner friends – one a fit mom and trained chef , the other an Olympian who loves her food – explain how to watch your times and weight drop by nourishing your hardworking body with unprocessed whole foods, local fresh produce, and organic meat. Bonus: the recipes are delish! – By Shalane Flanagan and Elyse Kopecky
We all know what ‘run fast’ means, right? Kick some @#*! It means not just surviving, but also thriving, in our insanely fast-paced lifestyles that don’t seem conducive to having the time (or energy)
to cook.
But what do we mean by ‘eat slow’? It represents a way of eating that includes preparing nourishing meals from scratch, sitting down at a table instead of eating on the go, enjoying food in the company of friends and family, seeking out foods that were grown or raised with care, and tuning in to what our bodies need to thrive.
Although runners are often put on a pedestal as the epitome of fitness, we know all too well that we are not immune to serious health issues. Convenience foods, including bars, gels, and sports drinks, not only lack real nutrition, but they’re also high in refined grains, processed sweeteners, industrial oils, and artificial ingredients. For runners who are constantly breaking down their bodies during intense training sessions, nutrient-dense foods are critical to faster recovery times.
“When coaches and athletes are asked what is the major contributor to good athletic performance, they often say things like VO2 max, training load, or a particular type of training,” says Dr Ron Thompson, co-author of Eating Disorders in Sport. “But a major contributor to good athletic performance is good health, and the major contributor to good health (other than genetics) is good nutrition. The well-nourished athlete will not only perform better, but will perform better for longer.”
Shalane and I have shared a love of good food since we met in 2000 as anxious newbies on the cross-country team at varsity. (Although our definition of ‘good’ has definitely evolved over the years!) After graduation we both moved to another city – Shalane to run for Nike, me to work for Nike Running – so our paths had stayed very much intertwined until I moved abroad, and then came back home to attend culinary school. In August 2013, we reunited – over a meal, naturally!
‘Indulgent nourishment’ is how we define our way of eating. We know our hardworking bodies need substantial fuel, so we indulge in our favourite whole foods. By filling up on the healthful foods we love and not obsessing over kilojoule counts, carbs, or fat, we’re able to eat in tune with what our bodies need. Real food allows the body to function optimally without weight gain.
All of our recipes were crafted to maximise flavour and nutrition and to minimise inflammation, digestive distress, and toxins. They were vetted by an incredible team of runners, including a high-school cross-country runner, an ultra-marathoner-CEO, a physicist, a running-shop owner, a breast cancer oncologist, and a dad inspired to cook more healthily for his active family.
Best of all, Shalane – despite her crazy training and travel schedule – road-tested every single recipe. She found that her racing weight came naturally – no deprivation needed. She was enjoying food more than ever, and was recovering faster from her gruelling 38-kilometre training runs at 2 100 metres. Shalane went on to run a PB in the marathon, break her own American 10-K road record, and qualify for her fourth US Olympic team in the marathon.
WHAT’S ON TODAY’S MENU?
Lots of fresh, whole foods for every meal and snack
When deciding what to eat to eat well, it’s best to look at the full picture, including where the food came from, how it was grown, how much it was processed, how it tastes, and, most importantly, how it makes you feel. For us that means eating a varied diet that includes meat, veggies, fruit, cultured dairy, legumes, whole grains, nuts, and seeds. We seek out organic and local ingredients as much as possible and enjoy eating with the seasons, since food picked at its peak not only tastes better, but is also more nutrient-dense.
We don’t eat meat every day, but we do believe it’s healthy to include on a regular basis. In many of our dishes, the veggies shine and meat becomes the loyal side companion. As much as possible, we try to get our meat from trusted local farmers who care about the planet. The free-range chicken, beef, ostrich, and lamb we buy is expensive, but our philosophy is to eat better-quality meat and less of it, for maximum nourishment.
BREAKFAST – CAN’T BEET ME SMOOTHIE
Makes 2 servings
1 cooked beetroot, peeled and quartered
1 cup frozen blueberries
1 small frozen banana
1 cup unsweetened almond milk or other milk of choice
1 cup coconut water
2.5-cm knob fresh ginger, peeled
1 Tbsp. almond butter
– Place the beetroot, blueberries, banana, milk, coconut water, ginger, and almond butter in a blender. – Blend on high speed for several minutes until smooth.
LUNCH – MOROCCAN LENTIL SALAD
Makes 6 servings
1 cup dried green lentils, sorted and rinsed
½ tsp. fine sea salt
3 medium carrots, peeled and grated
2 cups loosely packed chopped kale/spinach, stems removed
½ cup chopped toasted pistachios or almonds
½ cup chopped dried apricots
¼ cup pitted, chopped Kalamata olives
1 Tbsp. Ras el Hanout (Moroccan spice blend)
1 cup uncooked couscous, prepared according to package instructions
– Place the lentils in a medium pot, add the salt, and cover with 5cm of water. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer until tender but not mushy, 25 to 30 minutes. Drain and set aside to cool.
– Place the carrots, kale, nuts, apricots, olives, and Ras el Hanout in a large salad bowl. Add the couscous and lentils and toss until evenly combined. Add two-thirds of the dressing, toss, and taste.
– Add more dressing to taste, if needed.
– Cover the salad and place in the fridge to chill for at least 30 minutes, or until ready to serve.
SNACK – SUPERHERO MUFFIN
Makes 12 muffins
2 cups almond flour
1 cup old-fashioned rolled oats
2 tsp. ground cinnamon
½ tsp. ground nutmeg
1 tsp. baking soda
½ tsp. fine sea salt
½ cup chopped walnuts
½ cup raisins, chopped dates, or chocolate chips (optional)
3 eggs, beaten
1 cup grated courgette
1 cup grated carrots
6 Tbsp. unsalted
butter, melted
½ cup maple syrup/honey
1 tsp. vanilla extract
– Pre-heat the oven to 180°C. Line a standard 12-cup muffin tin with paper muffin cups.
– In a large bowl, combine the almond flour, oats, cinnamon, nutmeg, baking soda, salt, and walnuts, plus raisins, dates, or chocolate chips if using.
– In a separate bowl, mix together the eggs, courgette, carrots, butter, syrup/honey, and vanilla. Add to the dry ingredients, mixing until just combined. The batter will be thick.
– Spoon the batter into the muffin cups, filling each to the brim. Bake until the muffins are nicely browned on top and a toothpick inserted in the centre of a muffin comes out clean, 25 to 35 minutes.
HIGH-ALTITUDE OSTRICH MEATBALLS WITH MARINARA SAUCE
Makes 4 servings
1 egg, beaten
½ cup finely grated Parmesan cheese, plus more for garnish
1 cup finely chopped kale/spinach (about 4 leaves), stems discarded if preferred
¼ cup almond flour or fine bread crumbs
3 cloves garlic, crushed
1 tsp. dried oregano
½ tsp. fennel seeds
¾ tsp. fine sea salt
½ tsp. red pepper flakes
450 grams minced ostrich or minced beef
2 Tbsp. extra-virgin
olive oil
prepared marinara sauce
340 grams dried spaghetti (gluten-free if sensitive)
8 fresh basil leaves, torn (optional)
– In a large bowl, stir together the egg, Parmesan, kale, almond flour, garlic, oregano, fennel seeds, salt, and pepper flakes. Add the ostrich or beef, and use your hands to combine the meat. Form the mixture into 12 five-centimetre meatballs, rolling each meatball firmly in your hands.
– In a heavy-bottomed pot with a lid, warm the oil over medium-high heat. Place the meatballs in the pot in a single layer without crowding them, and cook, turning the meatballs so they brown on all sides, about 5 minutes. Scrape the brown bits off the bottom of the pot as you go. If using beef mince, pour out all but 1 to 2 Tbsp. of the fat prior to adding the sauce.
– Add marinara sauce to meatballs. Reduce the heat to low and simmer, uncovered, stirring occasionally, until the sauce thickens, 30 to 45 minutes. Cover and keep warm over low heat until ready to serve.
– While the sauce is simmering, cook the pasta according to the package directions.
– To serve, divide the pasta among 4 pasta bowls and arrange the meatballs on top, along with a generous ladle of sauce. Garnish with Parmesan and fresh basil, if using.
PECAN BUTTER CHOCOLATE TRUFFLES WITH SEA SALT
Makes 18 balls
For the pecan butter:
2 cups pecans
10 dates, pitted
½ tsp. ground cinnamon
For the coating:
2 Tbsp. virgin
coconut oil
3 Tbsp. honey
3 Tbsp. unsweetened
cocoa powder
1 tsp. coarse sea salt
– Preheat the oven to 180°C. Line a baking sheet with parchment paper.
– To make the pecan butter: spread the pecans out on a baking sheet and roast in the centre of the oven for 8 minutes, stirring after 4 minutes. Allow the pecans to cool completely.
– In a food processor or high-speed blender, combine the pecans, dates, and cinnamon. Pulse or blend on high until smooth. Do not overprocess – you want the pecan butter thick. Transfer to a small bowl.
– Use your hands to roll the pecan butter into bite-size balls. (If the nut butter is warm or liquid-y, chill it in the fridge to make it easier to handle.) Place the balls on the baking sheet.
– To make the coating: place the oil in a small microwaveable bowl and microwave in increments of 10 seconds, stirring in between, until almost completely melted. (Alternatively, the oil can be melted in a small saucepan over low heat.) Stir in the honey and cocoa powder until smooth.
– Drop one ball at a time in the chocolate coating, use a fork to lift out, and return it to the baking sheet. Continue with the remaining balls. Top each truffle with a small pinch of the salt.
– Place the baking sheet in the fridge for 10 to 15 minutes or until
ready to serve.
SHALANE’S SHOPPING LIST
Fresh favourites vary depending on what’s in season, but these are some typical items in Shalane’s shopping trolley.
Apples and Pears
Keep the doctor away with these fruits that are rich in antioxidants, vitamin C, and fibre. Shalane’s go-to PM snack is an apple smeared with nut butter.
Asparagus
A spring favourite, with vitamin K for strong bones, B vitamins for energy, and vitamins A, C, and E.
Avocados
Sprinkle salt on half an avocado for a snack. Avos are rich in one of the healthiest fats out there: monounsaturated fatty acids, which are glorious for fighting inflammation.
Bananas
Coveted by runners for their essential nutrients, including potassium and other electrolytes, and
vitamin B6 for energy.
Beef, Ostrich
When Shalane is training at high altitude, she craves burgers. Beef and ostrich are rich in iron, a mineral your red blood cells need to carry oxygen to your hardworking muscles.
Beetroot
These sweet, earthy veg are rich in antioxidants, anti-inflammatory compounds, and naturally occurring nitrates, proven to lower blood pressure.
Berries
Blueberries, strawberries, and raspberries pack a sweet punch of nutrients, including antioxidants, anti-inflammatory compounds, vitamin C, folate, and potassium. Seek out organic.
Bread
When buying bread, look for ‘wholewheat flour’ – not ‘wheat flour’, which is equivalent to white flour.
Butternut Squash
Roast it and toss it into pasta, or puree it into a soup. It’s got the right mix of antioxidants and vitamin C to put up your best defence against cold and flu, whatever the season.
Cauliflower
We roast a batch nearly every week for a fabulous soup and salad topper. Pulsing raw cauliflower florets transforms them into the texture of couscous. Cauliflower is a nutrient-dense star.
Chicken (Dark Meat)
Chicken is a great source of protein, rich in minerals, especially iron, and energy-giving B vitamins. Dark meat is higher in fat (good fat!), but is also more mineral-dense.
Citrus (Oranges, Grapefruit)
An orange has more than 170 phytonutrients for fighting inflammation and boosting immunity. Combine fresh-squeezed orange juice, coconut water, and sea salt.
Fish
Fish is an easily digestible source of protein and is also rich in inflammation-fighting omega-3 fatty
acids, energising B vitamins, bone-building magnesium, and other minerals.
GREENS (Spinach, Kale, Broccoli)
We sneak veggies into smoothies, soup, muffins, and quiche.
Herbs (Basil, Parsley, dhania)
Herbs add freshness, flavour, satisfying colour, and an incredible set of phytonutrients.
Mushrooms
They add a satisfying meaty flavour and texture to vegetarian dishes, and a satiating earthy sweetness. They’re a powerhouse of B and D vitamins and are proven to boost immunity.
Stone Fruit (Peaches, Plums, Apricots)
Rich in niacin, vitamin K, vitamin C, potassium, and magnesium.
Sweet Potatoes
These orange-fleshed sweet potatoes are our top pick for a pre-race dinner as a digestible source of complex carbs and protein.
Tomatoes
Tomatoes are rich in cancer-fighting and cardio-boosting lycopene, and they deliver a wealth of B vitamins. We like them topped with olive oil, balsamic vinegar, basil, mozzarella, and sea salt.