Mid-winter training takes determination. Come January, I (like many), lace up my Mizuno’s and head out in -20 temps. Hey, I’m Canadian! I run on snowy trails, not treadmills. Chilly winter running also requires healthy and delicious fuel that will satisfy your cravings. The following recipes are simple to prepare, taste amazing and will help you recover for your next winter jaunt. Enjoy!
Peanut Butter and Banana Coconut Recovery Shake
I love adding peanut butter to my post work-out shakes. Not only does peanut butter taste delicious and give my shakes a rich creamy texture – but it is packed with important vitamins and minerals such as fiber, folate, vitamin E, magnesium and zinc. Did you know? 2 tbsp (30 mL) of natural peanut butter contains 8 grams of plant protein! For more tasty recipes and to learn more about the health benefits of peanuts visit: www.peanutbureau.ca
1 cup (250 mL) coconut water
½ very ripe banana, chopped and frozen
2 tbsp (30 mL) natural peanut butter
1/2 scoop (approx. 20 g) Vanilla flavoured Vega Protein Powder
1 tsp (5 mL) each; chia seeds and liquid honey (or maple syrup or agave nectar)
1 drop coconut extract (optional)
Place all ingredients in a blender and pulse until desired consistency.
Makes one, 1 ½ cup (375 mL) serving.
Dark Cherry Rice Pudding
Traditional rice pudding recipes call for short grain rice. I like using Basmati rice as it has a naturally nutty flavour. This cozy old school dish can be served for breakfast, after school snack or a late night nibble.
½ cup (125 mL) Basmati rice
¼ cup (60 mL) dried cherries
1 tbsp (15 mL) brown sugar
¼ tsp (1 mL) each; ground ginger and ground cinnamon
Pinch salt and nutmeg
2 1/2 cups (625 mL) So Nice Organic Unsweetened Almond Beverage
small piece of vanilla bean about 1/4 inch OR 1/2 tsp (2 mL) pure vanilla extract
Fresh Fruit & Garnish; peeled & segmented grapefruit, pomegranate seeds and maple syrup
Place all ingredients (except for garnishes) in a medium saucepot and bring to a boil. Cover and simmer for about 45 to 50 minutes until rice is soft and little liquid remains in pot. *If using vanilla extract, stir in at end of cooking. If using vanilla bean, be sure to remove it from pudding before serving. Makes about 2 cups (500 mL). Four, ½ cup (125 mL) servings. Garnish with grapefruit, pomegranate seeds and maple syrup.
Charmaine Broughton-Dunn is a trained chef, cooking instructor, and food writer for a number of national publications. She is an avid runner (completing dozens of marathons and triathlons) and is a very proud ambassador of Mizuno Running. Charmaine has appeared on City Line, Toronto’s Breakfast Television and is a regular guest on Rogers Daytime sharing her love of food and cooking.
Most importantly; Charmaine is the mother of two active boys, Tyler & Colgan. Charmaine understands the importance of preparing healthy wholesome dishes all while keeping budget and time in mind. Follow Charmaine on twitter @runnercharb or on the Web: www.charmainebroughton.com