My menu-planning didn’t treat this week with any special regard, but it is a race week nonetheless, and we’ve got some fueling to do! Saturday’s Half will be my longest run since MCM, and I know the legs are trained. These next four days aren’t for mileage or speed, just for some good ol’ muscle-filling nutrients.
As you may have figured out by now, we rarely complicate things here in the Dietitian’s Kitchen. I love colorful meals; I don’t love long ingredient lists. I usually have a few recipes in mind, but almost always end up improvising with “new” ingredients (new to us, new for that week, new because they should’ve been put in a specific recipe but I decide it’s meant for something else). Our meals typically come together in 30 minutes or less.
Come on into the kitchen, see what we’ve bee munching on…
Sun-dried Tomatoes & Greens
over Quinoa – for two
1/3 c sun-dried tomatoes (drained, if in oil)
3 heaping cups, mixed cooking greens*
1/2 cup yellow onion, chopped
2 tsp olive oil
2 cups quinoa, cooked
*We have a bag of mixed “cooking greens” from TJ’s – mustard, turnip, collards & spinach.
Steam greens for 3-4 minutes, until softened.
Heat oil over medium; add onions and sauté until opaque. Add in mixed greens and tomatoes, mix well and cook until heated through. Serve over a bed of cooked quinoa (~1 cup each). Add chickpeas, tempeh or other lean protein of choice!
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Potato, Red Pepper & Black bean Tacos – serves 3-4
1 large Yukon potato
1 red pepper, chopped
1/4 cup salsa
2 tsp olive oil
1 (15 oz) can black beans, rinsed (or ~2 cups cooked)
1/2 cup yellow onion, chopped
1/2 Avocado, sliced
Corn Taco shells
Heat oil over medium; add potatoes and salsa, sauté for 3-4 minutes. Add red peppers & onion, cooking for another 3-4 minutes. Mix black beans with vegetables, stir until heated through. Prep taco shells with avocado slices, and fill ‘em up!
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‘Grilled’ Tempeh Sandwich & Baked Fries – for two
1 tempeh block
2 tsp canola oil
4 slices whole-wheat bread
Optional Sandwich toppers: avocado slices & hummus (for her), avocado slices & BBQ sauce (for him).
2 medium potatoes, sliced
1 Tbsp olive oil
Seasonings: salt, pepper, thyme
Ketchup, of course
Put oven on Broil. Season the fries and bake for 6-8 minutes; flip and bake for an additional 9-10 minutes. (Place rack in the upper-middle section of the oven.)
Slice the tempeh block into strips; heat oil over medium and sauté until tempeh is lightly browned & crispy on each side. Toast the bread and load up your sandwich!
It was almost 80* in the District yesterday, and after a post-work walk (in sunshine!! Heart you, DST) this meal sounded summer-y and perfect. We agreed a nice, cold, IPA was missing from the mix, but I stuck to the H2O.
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What’s cookin’ in your kitchen this week? Anyone else prepping the muscles for a top race performance?
Mmmm these look amazing! I’ve always wanted to cook quinoa but I had no idea how to make it. These ALL look so good!!
It’s really easy! 2:1 water to quinoa ratio – two cups of water, one cup of dry quinoa. Combine them and bring to a boil, then cover & reduce heat to low. Simmer for 10-15 minutes (can vary with gas vs electric stoves) – just check it to see if the water has absorbed. Then “fluff” like you would with rice, and let it cool for ~5 minutes.
I love quinoa, usually add spices to it. I’ve been making a few based rice dishes, cook with grains more so than pasta as its so versiatile. paella, rissoto yummm
tacos, I need to make this! also, I need you to tell me which foods have fiber so I don’t eat them friday night. I wish I was kidding.
I’m about 8 weeks away from my first half marathon so I’m working on fueling my training now. This weeks meals include a hearty chickpea salad, stir fry with a ton of veggies, spicy black beans and a baked sweet potato. Nothing out of the ordinary meal wise, just slightly larger servings.
I may have to try out your quinoa dish soon, I’m a sucker for any type of cooking greens
The quinoa dish looks delicious!! Just wanted to say Happy RD Day!!
Thank you!! Back at ya