By: Charmaine Broughton-Dunn
Ah, the first warm-ish weather run of the year. After a long Canadian winter, having to hop like the Easter Bunny in your Mizuno’s over puddles feels like a grand performance. Similar to nailing a PB, or crossing the finish line of your first race. All while cursing the lake size mass you land full footed in. Why is it always within the first few minutes into a 10K?! Nothing answers that question more brilliantly than the hashtag: #MilesChangeYou
To get my mind off soaking wet running socks, and shrivelled toes – I keep myself occupied with thoughts of food. I came up with the following recipes on a recent puddle jumping run. From My Kitchen to Yours, Happy Spring!!
Cherry Coconut Post Run Shake
Cherries are not just for garnishing a well-deserved post long run chocolate sundae. Add these vitamin rich scarlet coloured berries to your post run shake, oatmeal or salad. For the record, I’m talking fresh frozen berries, not the maraschino-sundae-topper kind. This flavourful shake will be a guaranteed go-to post run, or breakfast on-the-go sip. Enjoy!
¾ cup (175 mL) Almond Fresh Coconut Beverage www.almond-fresh.com
½ cup (125 mL) frozen cherries *found in the freezer section of most major grocery stores
2 tsp (10 mL) mixed seeds *see note at bottom of recipe
1 scoop (30 g) Vega One French Vanilla Nutritional Shake *or protein powder of choice
½ tsp (2 mL) finely grated orange zest
Pinch each; ground cinnamon and ground ginger
Place all ingredients in blender, and pulse until desired consistency. Makes about 1 cup (250 mL)
*Note on the seeds: Once every few weeks, I go to the Bulk Barn and buy equal amounts (approx. 1 cup (250 mL) of each): flax seeds (I grind them at home), chia seeds (whole; they are porous = no need for grinding to absorb nutrients) and hemp seeds. I put them in a large mason jar and shake (to combine), I then use/add my seed “mix” to our morning oats, smoothies and baked goods. I am a huge believer in quality plant protein and healthy fats. I find this is a super easy way to incorporate these nutrients into our diets.
Lemon, Mint & Arugula Salad
A simple springtime inspired salad.
Dressing
Don’t be alarmed! I rarely add oil to my dressings. Leaves more room for dessert.
1 tbsp (15 mL) each: freshly squeezed lemon juice and maple syrup (or liquid honey)
2 tsp (10 mL) each; grainy Dijon mustard and cider vinegar
1/2 tsp (2 mL) minced garlic or to taste
Pinch salt and paprika
Salad
6 cups (1.5 L) lightly packed baby arugula leaves *Did you know? Arugula contains only 5 calories a cup – and contains eight times more calcium than iceberg lettuce.
1 small carrot, peeled using a vegetable peeler (to make ribbons) or grated.
1/2 cucumber, thinly sliced
½ cup (125 mL) frozen peas, thawed
Garnish
1/3 cup (75 mL) each; shelled pistachios, and roughly chopped fresh mint
Shaved Parmigiano-Reggiano (*or crumbled feta), fresh cracked pepper and lemon zest
Whisk together dressing ingredients. Toss salad ingredients with dressing. Garnish salad with pistachios, mint, Parmigiano-Reggiano, pepper and lemon zest. Makes about 6 cups (1.5 L).
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