Dietitian’s Kitchen: Race Week Eats

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…

Greens tomatoes and quinoa

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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IMG_0611

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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IMG_0614

Grilled’ Tempeh Sandwich & Baked Friesfor 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?

7 Comments

Filed under dinners, food, groceries, recipes, training

7 Responses to Dietitian’s Kitchen: Race Week Eats

  1. 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!!

    • Heather C

      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.

  2. 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

  3. 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.

  4. 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 :D

  5. The quinoa dish looks delicious!! Just wanted to say Happy RD Day!!

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