Recipes: Ideal Fuel For Half Marathon Training
All the ingredients you need along with two tasty recipes!
Eve Pearson, RD, specialist in sports dietetics, shares a sample nutrition plan to fuel for a week of half-marathon training. Below is her shopping list and two tasty recipes for stuffed peppers and oatmeal peanut butter balls.
Shopping List
Bell peppers (all colors)
Spinach
Mushrooms
Green peppers
Purple and white onions
Bananas
Hummus
Baby carrots
Tomato
Lettuce
Avocado
Rotisserie Chicken
Sweet potato
Various fruits: apples, oranges, mixed fruit salad, grapes
Kale or veggie chips premade
Plain oatmeal
Whole wheat pasta
Whole wheat English muffins and bread
Wild rice (long cooking or 90 second)
Corn tortillas
Granola
Boneless, skinless chicken breast or sirloin
Canadian bacon
Halibut or flounder
Skim or low fat milk – soy, cow’s, or almond (unflavored)
Eggs
Sliced cheese
Nonfat Greek yogurt
Butter
Shredded mozzarella cheese
Canned black beans (rinse thoroughly)
Salsa
Peanut butter
Canned tuna
Pizza sauce
Nuts
Dried fruit
Extra virgin olive oil
Nonstick spray
Ground flaxseed
Unsweetened shredded coconut
Cinnamon
Frozen berries
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Stuffed Peppers
Ingredients
1 large zucchini, coarsely grated
1 lb extra lean ground turkey
1/2 cup red onion, finely chopped
1/3 cup fresh parsley, minced
1/4 cup plain bread crumbs
1 large egg
2 cups tomato sauce
1 tsp ground black pepper
3/4 tsp salt
1/2 tsp fresh rosemary, minced
4 medium halved red bell peppers
Directions
1. Preheat oven to 350 degrees Fahrenheit. Brown turkey and onions; drain. Combine turkey mixture and all ingredients but bell peppers in large bowl until well blended.
2. Fill pepper halves with turkey mixture, dividing equally and mounding slightly. Arrange in a 9 x 13 inch baking dish. Bake uncovered until tops are browned, about one hour. Transfer peppers to platter and garnish with fresh rosemary sprigs.
***Peppers can be made a day ahead and refrigerated. Cool turkey mixture before combining if not cooking right away.
Makes 6 servings
1 serving = 168 calories, 2 g fat, 23 g protein, 15 g carbs, 647 mg sodium
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Oatmeal Peanut Butter Balls
1/2 cup chunky peanut butter
1/2 cup honey or agave syrup
1 tsp vanilla extract
1/4 cup raisins or dark chocolate chips
3/4 cup plain, instant oatmeal
3/4 nonfat dry powdered milk
Directions
Mix the dry ingredients with the raisins in a small or medium bowl. Mix in the remaining ingredients, combining all together thoroughly. Make into one-inch balls. Yields two dozen. Refrigerate.
1 serving= 75 Cals, 3g Protein, 11g Carbs, 2g Fat, 13mg Sodium
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