Chickpea, Leek, Potato Soup Recipe

Recipe by Team for Kids Coach Jennifer Hessmer

As the weather cools down, our food cravings and comfort foods change.  I know I had my first craving for soup after the Bronx 10 miler. This recipe packs the protein and the carbohydrates needed to fuel our long runs and recovery needs of the fall and winter season. Plus, it’s nutrient dense with so many veggies.  It’s a crowd pleaser, I promise. Make some this weekend or have someone make it for you!

Ingredients:
* 3 leeks, cleaned and sliced
* 1-2 cloves of garlic, finely chopped (optional)
* 2 Tbls butter or olive oil
* 4-6 Red potatoes
* 1 carton low sodium vegetable or chicken stock
* 2 carrots (optional)
* 2 celery stalks (optional)
* 1 15oz can of garbanzo beans (chick peas)
* 1 or 2 cups water depending on if you add extra veggies
* 1/2 cup parmesan cheese (optional)
* Salt and pepper to taste at end

Directions:

  1. Sauté leeks in 2 tablespoons of butter or olive oil.  Add one tablespoon of finely chopped garlic (optional).
  2. Add a carton of veggie stock and two diced red potatoes (2 carrots and 2 celery stalks optional)
  3. Add water, a cup of water for potatoes, two cups if adding carrots and celery.
  4. When potatoes (and carrots and celery too) are fork tender, add a couple of handfulls of parm and a can of chick peas. Cook for 10 minutes or so.
  5. Blend soup with immersion blender. Done!
  6. Salt and pepper to taste.

Do you have a recipe and photos you would like to share with Team for Kids runners? If so, email it to teamforkids@nyrr.org along with a photo for a chance to be featured!

Oatmeal Cherry Cookies Recipe

Coach Gail’s 16-mile marker oatmeal/cherry cookies!

INGREDIENTS:

  • 1/2 Cup(s) (1 stick) plus 6 tablespoons butter, softened
  • 1/2 Cup(s) light brown sugar
  • 1 Egg
  • 1 Teaspoon(s) vanilla
  • 1-1/2 Cup(s) all-purpose flour
  • 1 Teaspoon(s) Baking Soda
  • 1 Teaspoon(s) ground cinnamon (optional)
  • 1/2 Teaspoon(s) salt (optional)
  • 3 Cup(s) Quaker®Oats (quick or old fashioned, uncooked)
  • 1 Cup(s) dried cherries or cranberries or raisins – I used cherries
  • 1 cup finely chopped pecans
  • 1 cup dark or semi sweet chocolate bits

PREPARATION:
Heat oven to 350°F. In large bowl, beat butter and sugar on medium speed of electric mixer until creamy. Add eggs and vanilla; beat well. Add combined flour, baking soda, cinnamon and salt; mix well. Add other ingredients and  mix well. Drop dough by rounded tablespoonfuls onto ungreased cookie sheets or on parchment paper. Bake 8 to 10 minutes or until light golden brown. Cool 1 minute on cookie sheets; remove to wire rack. Cool completely. Store tightly covered.


gail cookies 4

Recipe by Team for Kids staff member Gail Kislevitz


Do you have a recipe and photos you would like to share with Team for Kids runners? If so, email it to teamforkids@nyrr.org along with a photo for a chance to be featured!

Carrot Lentil Soup Recipe

Nutrient dense with your carbohydrates, protein, greens and veggies.  Did you know garlic and onions provide medicinal properties?   Boost your immune system as these long runs compromise your immune system for 48 hours after.

We suggest doubling the recipe!  Freeze extra portions or share with your family and teammates.

Ingredients
3 tablespoons olive oil, more for drizzling
1 large onion, chopped
2 garlic cloves, minced
1 tablespoon tomato paste (I throw in fresh tomatoes, in season)
1 teaspoon ground cumin
¼ teaspoon sea salt, more to taste
¼ teaspoon ground black pepper
Pinch of ground chili powder or cayenne, more to taste
1 quart chicken or vegetable broth
1 cup dried lentils or 1 15oz can.
3 large carrots, peeled and diced
Juice of ½ lemon, more to taste
3 tablespoons chopped fresh cilantro
2-3 cups of greens (spinach, kale, chard, collards)

Directions
1. In a large pot, heat 3 tablespoons oil over high heat until hot and shimmering. Add onion and garlic, and sauté until golden, about 4 minutes.
2. Stir in tomato paste or fresh tomatoes, cumin, salt, black pepper, and chili powder or cayenne, and sauté for 2 minutes longer.
3. Add broth. 2 cups water, lentils (if you use canned beans add them after 20 minutes as they are pre-cooked), greens and carrot. Bring to a simmer, then partially cover pot and turn heat to medium-low. Simmer until lentils are soft, about 30 minutes. Taste and add salt if necessary.
4. Using an immersion or regular blender or a food processor, puree half the soup then add it back to pot. Soup should be somewhat chunky. (this step can be skipped)
5. Reheat soup if necessary, then stir in lemon juice and cilantro. Serve soup drizzled with good olive oil and dusted lightly with chili powder if desired.

Recipe by Team for Kids Coach Jennifer Hessmer


Do you have a recipe and photos you would like to share with Team for Kids runners? If so, email it to teamforkids@nyrr.org along with a photo for a chance to be featured!

Coconut Macaroon Recipe

If we are going to run all these miles, the occasional sweet treat (or a small treat everyday!) is a perfect way to reward our bodies and soul. These macaroons are a crowd pleaser. The sweetener of organic maple syrup of raw local honey is more gentle on the blood sugar. And coconut butter in addition to coconut oil is getting some amazing nutritional press these days because:

• It’s rich in lauric acid, which boosts immunity and destroys harmful bacteria, viruses, and funguses.
• It actually boosts your metabolism, which aids in weight loss and increases energy levels.
• It’s packed with healthy fats, so you feel full longer.
• It’s full of essential amino acids, calcium, and magnesium.

Ingredients:
3 cups dried, unsweetened coconut flakes
1 and 1/2 cups raw cocoa powder
1/2 or 3/4 cup organic maple syrup or raw local honey (depending on how sweet you want them)
1/3 cup coconut butter (not oil)
1 tbs vanilla extract
1/2 teaspoon sea salt

Directions:
In a large bowl, combine all the ingredients and stir well to combine.

Using a small ice cream scoop, your hands, or a big tablespoon, make bite size balls of the dough onto tray. If you are using your hands, it helps to refrigerate the mix a bit prior to forming the macaroons. Store in Tupperware. Refrigerate.

For blonde macaroons: replace the cocoa powder in the recipe above with an equal amount of fine almond flour.

Recipe by Team for Kids Coach Jennifer Hessmer


Do you have a recipe and photos you would like to share with Team for Kids runners? If so, email them to teamforkids@nyrr.org for a chance to be featured!

Vegan Pesto & Vegetarian Lasagna Recipes

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.

Vegan Pesto

Ingredients:
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

Preparation:
1. wash basil by swishing leaves in water; dry in salad spinner or between
paper towels.
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
smooth.
3. store pesto in jar covered with a thin layer of olive oil in
refrigerator.

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.

Vegetarian Lasagna

Ingredients:
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
2 onions
2 peppers
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.

Preparation:
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.


Do you have a recipe and photos you would like to share with Team for Kids runners? If so, email them to teamforkids@nyrr.org for a chance to be featured!

 

Refreshing Summer Salad Recipes

Salads do not have to be boring. When temperatures are climbing and your apartment is stifling, turn to the 3 recipes below for a refreshing and healthy meal or side dish.

  • ABC Salad– simply grate apples, beets, and carrots for a crunchy side salad. Toss this colorful mix with a simple dressing of oil (vegetable or olive), lime juice, and minced ginger. You can always add low-sodium, canned garbanzo beans to kick up the protein for a more complete meal that’s still no-cook and raisins or dates for sweetness. Garnish with mint.

  • Raw Corn Salad– a great alternative to boiling, grilling, or baking ears of corn. Farmers markets are a great place to grab all these ingredients.
    • 4 ears of corn, cut raw kernels off cob
    • 1 red onion, chopped
    • 2 tomatoes, chopped
    • 2 carrots, grated
    • 2 Tablespoons oil (vegetable or olive)
    • ¼ cup vinegar (apple cider or red wine)
    • 1 cup cilantro, chopped
    • Salt and pepper to taste
    • Delicious additions: avocado and red pepper
    • Directions: Chop and mix all ingredients, and enjoy.

  • Strawberry, Fennel, and Orange Salad– fruit salad with a twist! This salad is especially refreshing for hot summer days. From wholeliving.com
    • 2 navel oranges
    • 8 ounces strawberries (about 16), hulled and quartered or halved
    • 1 fennel bulb, thinly sliced lengthwise, fronds reserved for garnish
    • 1 1/2 teaspoons fresh lemon juice
    • 1 tablespoon extra-virgin olive oil
    • 1/4 teaspoon coarse salt
    • Coarsely ground black pepper
    • 8 Boston or Bibb lettuce leaves
    • Dressing: Zest one orange, and reserve zest (2 teaspoons). Cut peel and pith away from both oranges. Use a paring knife to cut out the segments, letting them fall into a bowl, along with the juice.
    • Directions: Add strawberries, sliced fennel, orange zest, and fennel fronds to the bowl of orange segments and toss together gently. Stir in the lemon juice and olive oil, and season with salt and pepper. Add lettuce, toss, and serve.

Recipes courtesy of Lauren Antonucci and Nutrition Energy


Do you have a recipe and photos you would like to share with Team for Kids runners? If so, email them to teamforkids@nyrr.org for a chance to be featured!

Berry Smoothie Recipe

Berry Smoothie: Courtesy of Lauren Antonucci and Nutrition Energy

Serving Size: 1 serving ( 1 ½ c.)

Ingredients:

  • 1 c. mixed berries (raspberries, blueberries and blackberries)
  • ½ c. water
  • ¼ c. low fat plain Greek yogurt
  • 1 ½ tsp. Honey

Directions:

1. Combine all ingredients in blender
2. Blend until desired consistency and drink immediately

-These summer berries are full of antioxidants and are known to help prevent some diseases such as cancer and cardiovascular disease. In addition, antioxidants are known to save cells from premature aging.
-Using Greek yogurt keeps you feeling full.
-This smoothie is a great source of protein so enjoy this cold treat after a work-out with out any guilt!


Do you have a recipe and photos you would like to share with Team for Kids runners? If so, email them to teamforkids@nyrr.org for a chance to be featured!