Lottie Bildirici has learned the hard way that it is not enough to train and have goals to be a better runner. What you eat before and after workouts also has a big impact on your body’s health and endurance.
After a run in high school last year, after a battle with cancer, his hometown of Brooklyn entered a series of races. He got serious about sports almost immediately and, in an attempt to increase performance, became obsessed with eating only “healthy” foods.
Instead of pushing his new heights, the restrictive diet went backwards. The purer his diet, the more his young body broke down with numerous stress breaks.
Realizing that he was on the wrong track, Bildirici – a baker and vegetarian for 17 years – decided to take a more conscious approach to his so-called “health obsession” when he entered university. He would see food not as good or bad, but as fuel.
Running on Veggies (Rodale, $ 25.99) stated in the new cookbook that the change took a lot of effort, but the restrictive diet eventually became intuitive to eat, focusing on whole nutrient-dense foods and lots of vegetables.
“I was determined to go the other way, to come out with a healthy body and mind,” he writes.
The book offers over 100 (most) vegetarian recipes to help you take advantage of your diet as a training tool: everything from fruit and vegetable smoothies and nutritious breakfasts to portable snacks, tasty side dishes and dishes that include whole grains along with spices. , nuts and sauces.
A pantry guide for new plant-based eaters, and a welcome meal guide add to its appeal.
Over the years, the book was launched in 2013 from the Instagram account of the same name and was created to connect with other runners of the same mindset. He was a communications student at the Fashion Institute of Technology at the time, fell out of the rabbit hole of sports nutrition books and wanted to share.
“I wanted to understand the‘ why ’behind everything I was eating,” he said.
Resistance athletes, especially women, had little guidance on nutrition and nutrition at the time. To help other runners achieve their nutritional and sports goals, he recorded what he ate before and after training, along with simple recipes that his followers could make at home.
What he didn’t expect was that professional runners like Kara Goucher would soon be among his biggest fans.
“He told me he liked how I approached healthy eating,” Bilduri said.
While nutrient-rich vegetables play a major role in his cookbook, Bildirici says “Running with Vegetables” focuses not so much on the unhealthy or unhealthy as on the importance of whole foods in addition to vegetables.
He is also a fan of keeping it simple, with recipes that can be prepared quickly using very basic ingredients.
Since all the work and games aren’t fun, the cookbook also includes portable “adventure snacks” that you can keep in your backpack to feed all sorts of activities – think bars, a mix of trails, and non-cooking date snacks. Vegetable-based desserts are made with natural sweeteners, such as maple syrup and dates, which can help runners replace glycemic stores after a workout.
And especially if you’re not an athlete? The book is for you too, as good nutrition is not just for runners and other athletes. It plays an important role in everyone’s life.
“It’s for someone who wants to get into the kitchen and eat a little healthier,” he says, even if you don’t follow the recipes.
People are always looking for this magical super food, according to Bilduri, but it’s really about a holistic way of life. Part of that is to change your thinking about food and your relationship with it.
“You have to get the right food and have it in your fridge ready to go.”
ARMENDRA BERRY NIGHT OIL
After making the berry jam, this high-carb recipe takes a minute to prepare the next morning. If you soak the oats at night, they are easier to digest because it helps break down their natural enzymes.
1 cup unsweetened nuts milk
½ Old-fashioned round oats
1 teaspoon chia seeds
¼ teaspoon ground cinnamon
¼ teaspoon vanilla extract
Take sea salt
1 tablespoon natural almond butter for garnish
Raspberries and blueberries for decoration
Chopped toasted almonds for garnish
Mix 2 cups fresh or frozen berries
½ lemon, peeled
3 tablespoons fresh lemon
Navel-orange 1, peel and juice
¼ Round chia seeds
½ Cup water
Prepare the jam: In a small saucepan, combine the berries, lemon zest and juice, orange peel and the juice and chia seeds. Add water and bring to a boil. Turn down the heat and let it boil for 20 minutes, stirring frequently.
Remove from the heat and mash the fruit with a mashed potato or a wooden spoon. Leave to cool for 20 minutes, or until the mixture thickens. Store in an airtight container in the refrigerator for a week.
Prepare the oats: in a small saucepan, heat the walnut milk until it boils. Meanwhile, place 2 tablespoons of jam in a pint-sized mason jar.
Top with oats, chia seeds, cinnamon, vanilla and salt. Pour over warm milk and mix to combine. Cover with a lid and refrigerate overnight.
Before serving, stir the oat mixture again, then with the almond butter, fresh berries and toasted almonds.
SUPER GREEN PASTA
Pasta is a favorite dish of runners because it is a good source of carbohydrates. This recipe exchanges traditional wheat pasta with a penny made with brown rice. Instead of tomato sauce, it’s a fresh flavored chimichurri-like green sauce.
To make the Parmesan almond, mix ½ a cup of raw almonds, ½ a teaspoon of salt, 2 tablespoons of nutritional yeast and ½ a tablespoon of garlic powder in a mini-processor until finely chopped.
For the sauce
1 cup stuffed spinach
3 cloves of garlic
½ Raw round walnuts
3 tablespoons each fresh parsley, cilantro and mint
¼ Cup extra virgin olive oil
2 tablespoons red wine vinegar
2 tablespoons water
½ teaspoon sea salt
To make pasta
Pack of 8 ounces brown rice penne, lentil penne or vegetable-based pasta
1½ pound broccoli head, cut into flowers
1 tablespoon avocado oil
1 and 2 cups baby spinach
Approximately 2 tablespoons each to decorate with flat leaf parsley, cilantro and mint
½ Round Parmesan almond, optional
Make the sauce: In the carafe of a high-speed blender, mix the spinach, garlic, walnuts, herbs, olive oil, vinegar and water well. Season with salt and pepper, then set aside.
Preheat oven to 400 degrees.
Bring a large bowl of salted water to a boil, add the pasta and cook for 2 minutes less than recommended in the package instructions.
Meanwhile, line a baking sheet with parchment paper. In a preheated oven, toss the broccoli with avocado oil and season with salt and pepper. Cook for 15 minutes, turning in half, until golden brown and crispy until tender. When the smoke is over, remove the broccoli from the oven and allow to cool slightly.
Drain the pasta, wash lightly and place in a large bowl. Add the green sauce, roasted broccoli and spinach to the baby pasta and toss. Garnish with chopped mint, parsley and cilantro, and sprinkle with Parmesan almonds, if you use
PEPPERMINE PEAKED SALMON WITH MANGO SAUCE
For the sauce
1 mango, remove the hole, peel and chop
½ Medium red onion
½ red pepper, seed, seed and chopped
1 jalapeño, seed and finely chopped
½ Chopped fresh cilantro
2 tablespoons fresh lemon
To taste sea salt
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon sweet paprika
1 teaspoon chili powder
½ teaspoon ground cumin
½ teaspoon sea salt
4 4-6 ounce salmon skin slices
Coconut rice, to serve
Make salsa: in a medium bowl, combine the mango, onion, pepper, jalapeño, cilantro and lemon juice. Season with salt and let marinate while you prepare the fish.
Preheat oven to 400 degrees. Fill a baking sheet with parchment paper.
In a small bowl, combine the garlic powder, onion powder, paprika powder, chili powder, cumin and salt.
Place the slices on the prepared baking sheet and sprinkle each with a spice rub. Bake for 15 to 20 minutes on a medium grill, or an opaque fish, until cooked and easily flaked with a fork.
Place the slices on a tray and top with the mango sauce. Serve with coconut rice.