The right combination of ingredients can make a salad an ideal way to refuel after a few hours on your feet.
Written by: Sabrina Grotewold
Have you ever refueled after a longer run with salad? I hadn’t either until last weekend, when the only things that were appetizing to me after my run in the sun were vegetables and beans. If you think about it, the right combination of ingredients can make a salad an ideal way to refuel after spending a long time on your feet: Be sure to add protein for muscle repair; a variety of vegetables and/or fruits for antioxidants, vitamins and fiber; some heart-healthy fats; and some carbohydrate-rich veggies, beans, legumes or grains. Depending on whether you decide to add cooked elements to the dish(tossing in leftover items like lean grilled steak or wild rice works well here), a salad can provide a quick, low-effort, healthy solution to refueling within the post-run 30-minute recovery window recommended by many sports nutritionists.
Post Long Run Salad
4 cups washed and dried baby spinach
1 cup broccoli slaw (see notes below)
3 cups roasted broccoli florets (see notes below)
1 cup roasted baby potatoes (see notes below)
1 cup boiled and shelled edamame
1/3 cup nonfat or low-fat plain yogurt
1 garlic clove, grated with microplane
2 tablespoons buttermilk
2-3 tablespoons canola oil
1/2 teaspoon dried thyme or parsley (fresh is good here, too)
salt and pepper to taste
Combine all ingredients, from the spinach to the edamame, in a large salad bowl. In a separate bowl (I use a glass pyrex that has a spout) whisk together all ingredients, from yogurt to pepper. Taste and adjust seasonings. When ready to serve, pour dressing over salad and toss to combine.
If you’re making broccoli florets for this recipe or something else, make sure to save the stalks. To make broccoli slaw, rinse and dry three or four broccoli stalks. Peel two large carrots and set aside. Using the largest holes on a box grater, grate the broccoli stalks and carrots. Toss together.
To make roasted broccoli and potatoes, wash broccoli tops and scrub skins of the baby potatoes (don’t peel them). Cut broccoli tops into bite-sized florets and toss with just enough olive oil to moisten; sprinkle with salt and pepper. Cut baby potatoes into bite-sized wedges and toss with olive oil, salt and pepper. Spread broccoli and potatoes onto baking sheets so that none of the pieces overlap. Roast in 400 degree F oven for about 20 minutes, or until broccoli is slightly browned and potatoes can be pierced easily with a fork.
Sabrina Grotewold is a senior editor for Competitor. Christened the Kitchen MacGyver by her husband, she’s determined to persuade people to eat their veggies.