As long distance runners who put physical demands on our bodies, we need to replenish our bodies nutritionally. Eating foods that are abundant in season are not only delicious, they provide us the necessary vitamins and minerals our bodies need for the current season and the season ahead. The vegan pesto and vegetarian lasagna recipes below are great for carbo -loading before a long run and are perfect for a post-run recovery meal as well. Recipes submitted by TFK coach Jennifer Hessmer.
1 medium to large bunch basil. Leaves only (1 cup tightly packed)
1-2 medium clove garlic
1/4 cup extra virgin olive oil
2 tbs tsp chickpea miso (you can use 1/4 cup of parmesan cheese)
1/4 cup pine nuts or walnuts
1. wash basil by swishing leaves in water; dry in salad spinner or between
2. turn on food processor and drop in garlic until minced; turn off
processor and add basil. Continue processing, adding oil, then miso, salt
and nuts through feed tube until mixture is creamy but not completely
3. store pesto in jar covered with a thin layer of olive oil in
Serve with tomatoes or as a dip with crudite, crackers or bread. You can toss this on your favorite fish, eggs, vegetables or pasta dish.
1 box of no boil noodles (I use gluten free rice noodles)
6 tomatoes – and 16 to 32 oz of sauce
Greens – Spinach or Swiss chard – 1 large bunch
2 eggplants – medium
Mozzarella cheese ( you can use vegan cheese as a substitute)
2 tbls olive oil
Salt to taste. Add dried hot red pepper, oregano, basil to veggie mix to taste.
1 lb of ground beef or turkey (optional) – Brown the meat and add leftover sauce. Serve on side for meat eaters.
1. Slice up eggplant, onions and peppers, salt to taste (absorbs some water) and roast at 400 degrees for 30 minutes.
2. In 9” x 13” pan, layer as follows: olive oil, sliced tomatoes, noodles, greens, noodles, cheese, roasted veggies and any spices, noodles, tomatoes, cheese. Add sauce to make sure all noodles are covered. Use extra sauce for the meat sauce on the side.
3. Cover and bake at 350 degrees for at least one hour. Remove cover and cook as long as needed for top layer of cheese to melt and brown a bit. Remove from oven and let set for 10 minutes.
4. Cook meat in a skillet, add sauce and serve on the side.
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