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Run Fast, Eat Slow
Five delicious recipes from Shalane Flanagan and Elyse Kopecky’s new cookbook.
In their book Run Fast, Eat Slow, two runner friends in Elyse Kopecky and Shalane Flanagan—one a fit mom and trained chef, the other an Olympian who loves her food and just won the 2017 New York City Marathon—explain how to watch your times and weight drop by nourishing your hardworking body with unprocessed whole foods, local fresh produce, and organic meat. Bonus: The recipes are delish! Get your copy of the cookbook that’s in hot demand after Flanagan became the first American woman to win NYC in 40 years.
We all know what “run fast” means, right? Kick some @#*! It means not just surviving but also thriving in our insanely fast-paced lifestyles that don’t seem conducive to having the time (or energy) to cook.
But what do we mean by “eat slow”? It represents a way of eating that includes preparing nourishing meals from scratch, sitting down at a table instead of eating on the go, enjoying food in the company of friends and family, seeking out foods that were grown or raised with care, and tuning in to what our bodies need to thrive.
Although runners are often put on a pedestal as the epitome of fitness, we know all too well that we are not immune to serious health issues. Convenience foods, including bars, gels, and sports drinks, not only lack real nutrition, but they’re also high in refined grains, processed sweeteners, industrial oils, and artificial ingredients. For runners who are constantly breaking down their bodies during intense training sessions, nutrient-dense foods are critical to faster recovery times.
“When coaches and athletes are asked what is the major contributor to good athletic performance, they often say things like VO2 max, training load, or a particular type of training,” says Ron Thompson, Ph.D., coauthor of Eating Disorders in Sport. “But a major contributor to good athletic performance is good health, and the major contributor to good health (other than genetics) is good nutrition. The well-nourished athlete will not only perform better, but will perform better longer.”
Shalane and I have shared a love of good food since we met in 2000 as anxious freshmen on the cross-country team at the University of North Carolina. (Although our definition of “good” has definitely evolved over the years!) After graduation we both moved west to Portland, Oregon—Shalane to run for Nike, me to work for Nike Running—so our paths had stayed very much intertwined until I moved abroad, and then came back to the United States to attend culinary school in New York. In August 2013, we reunited in Portland—over a meal, naturally! “Indulgent nourishment” is how we define our way of eating. We know our hardworking bodies need substantial fuel, so we indulge in our favorite whole foods. By filling up on the healthful foods we love and not obsessing over calorie counts, carbs, or fat, we’re able to eat in tune with what our bodies need. Real food allows the body to function optimally without weight gain.
All of our recipes were crafted to maximize flavor and nutrition and to minimize inflammation, digestive distress, and toxins. They were vetted by an incredible team of runners, including a high school cross-country runner, an ultramarathoner-CEO, a Ph.D. physicist, a running store owner, a breast cancer oncologist, and a dad inspired to cook healthier for his active family. (You meet, run, and eat with Shalane and Elyse at our 2017 Runner’s World Women’s Getaway at the Westin Riverfront Resort & Spa at Beaver Creek Mountain in Colorado! Register now for an amazing weekend that will help you recharge your running life._
Best of all, Shalane, despite her crazy training and travel schedule, road-tested every single recipe. She found that her racing weight came naturally—no deprivation needed. She was enjoying food more than ever and was recovering faster from her grueling 24-mile training runs at 6,910 feet. Shalane went on to run a PR in the marathon, break her own American 10K road record, and qualify for her fourth Olympic team in the marathon. —Elyse Kopecky
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Adapted from Run Fast, Eat Slow: Nourishing Recipes for Athletes, by Shalane Flanagan and Elyse Kopecky. Published by Rodale, owner of Runner’s World.
Breakfast – Can’t Beet Me Smoothie
Save time by using raw beets (instead of baked). Puree them in a high-speed blender.
Ingredients
1 cooked beet, peeled and quartered
1 cup frozen blueberries
1 small frozen banana
1 cup unsweetened almond milk or other milk of choice
1 cup coconut water
1-inch knob fresh ginger, peeled
1 Tbsp. almond butter
Instructions
Place the beet, blueberries, banana, milk, coconut water, ginger, and almond butter in a blender. Blend on high speed for several minutes until smooth. Makes 2 servings.
Lunch – Moroccan Lentil Salad
Saute pureed cauliflower in olive oil for 3 minutes as a substitute for couscous.
Ingredients
1 cup dried green lentils, sorted and rinsed
½ tsp. fine sea salt
3 medium carrots, peeled and grated
2 cups loosely packed chopped kale, stems removed
½ cup chopped toasted pistachios or almonds
½ cup chopped dried Turkish apricots
¼ cup pitted, chopped Kalamata olives
1 Tbsp. Ras el Hanout (Moroccan spice blend)
1 cup uncooked couscous, prepared according to package instructions
Instructions
Place the lentils in a medium pot, add the salt, and cover with 2 inches of water. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer until tender but not mushy, 25 to 30 minutes. Drain and set aside to cool.
Place the carrots, kale, nuts, apricots, olives, and Ras el Hanout in a large salad bowl. Add the couscous and lentils and toss until evenly combined. Add two-thirds of the dressing (recipe below), toss, and taste. Add more dressing to taste, if needed.
Cover the salad and place in the fridge to chill for at least 30 minutes or until ready to serve. Makes 6 servings.
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Apple Cider Vinaigrette
Apple cider vinegar is inexpensive and crazy good for you. It’s high in minerals, can help your body maintain healthy pH levels, and is rich in digestion-enhancing enzymes. We’re so hooked on making salad dressings out of it that we’re giving you three variations to try.
The variations are vegan-friendly. When buying apple cider vinegar, the uglier the better. If it’s clear instead of murky, the “mother” (enzymes and good bacteria) has been filtered out.
Ingredients
⅓ cup extra-virgin olive oil
¼ cup apple cider vinegar
1 tablespoon Dijon mustard
½ shallot, minced
¼ teaspoon fine sea salt
¼ teaspoon freshly ground black pepper
Instructions
Basic Apple Cider Vinaigrette: Combine the oil, vinegar, mustard, shallot, salt, and pepper in a glass jar with a lid. Shake vigorously until emulsified.
This basic vinaigrette pairs happily with any refreshing salad. We are partial to pouring it generously over our Green Apple–Fennel Salad with Hazelnuts. This dressing will keep in the fridge for up to 1 week. If the oil solidifies, briefly microwave on low until melted.
Maple-Dijon Apple Cider Vinaigrette: Add 2 teaspoons maple syrup to the basic recipe. This sweet variation goes superbly with lentil salads. Try it on our Moroccan Lentil Salad with Cauliflower Couscous. Each variation makes ½ cup.
Snack – Superhero Muffin
Butter is rich in fat-soluble vitamins A, E, and K, essential for calcium absorption.
Ingredients
2 cups almond meal
1 cup old-fashioned rolled oats
2 tsp. ground cinnamon
½ tsp. ground nutmeg
1 tsp. baking soda
½ tsp. fine sea salt
½ cup chopped walnuts
½ cup raisins, chopped dates, or chocolate chips (optional)
3 eggs, beaten
1 cup grated zucchini
1 cup grated carrots
6 Tbsp. unsalted butter, melted
½ cup dark amber maple syrup
1 tsp. vanilla extract
Instructions
Preheat the oven to 350°F. Line a standard 12-cup muffin tin with paper muffin cups.
In a large bowl, combine the almond meal, oats, cinnamon, nutmeg, baking soda, salt, and walnuts, plus raisins, dates, or chocolate chips if using.
In a separate bowl, mix together the eggs, zucchini, carrots, butter, maple syrup, and vanilla. Add to the dry ingredients, mixing until just combined. The batter will be thick.
Spoon the batter into the muffin cups, filling each to the brim. Bake until the muffins are nicely browned on top and a toothpick inserted in the center of a muffin comes out clean, 25 to 35 minutes. Makes 12 muffins.
Dinner – High-Altitude Bison Meatballs with Marinara Sauce
In a rush? Simply sauté meatball ingredients minus the almond meal and egg.
Ingredients
1 egg, beaten
½ cup finely grated Parmesan cheese, plus more for garnish
1 cup finely minced kale (about 4 leaves), stems discarded (a food processor works great for this)
¼ cup almond meal or almond flour or fine bread crumbs
3 cloves garlic, minced
1 tsp. dried oregano
½ tsp. fennel seeds
¾ tsp. fine sea salt
½ tsp. red pepper flakes
1 lb. ground bison or ground beef (preferably not lean)
2 Tbsp. extra-virgin olive oil
Prepared marinara sauce
12 oz. dried spaghetti (gluten-free if sensitive)
8 fresh basil leaves, torn (optional)
Instructions
In a large bowl, stir together the egg, Parmesan, kale, almond meal, garlic, oregano, fennel seeds, salt, and pepper flakes. Add the bison (or beef) and use your hands to combine the meat. Form the mixture into 12 2-inch meatballs, rolling each meatball firmly in your hands.
In a heavy-bottomed pot with a lid, warm the oil over medium-high heat. Place the meatballs in the pot in a single layer without crowding them, and cook, turning the meatballs so they brown on all sides, about 5 minutes. Scrape the brown bits off the bottom of the pot as you go. If using ground beef, pour out all but 1 to 2 Tbsp. of the fat prior to adding the sauce.
Add marinara sauce to meatballs. Reduce the heat to low and simmer, uncovered, stirring occasionally, until the sauce thickens, 30 to 45 minutes. Cover and keep warm over low heat until ready to serve.
While the sauce is simmering, cook the pasta according to the package directions.
To serve, divide the pasta among 4 pasta bowls and arrange the meatballs on top, along with a generous ladle of sauce. Garnish with Parmesan and fresh basil, if using. Makes 4 servings.
Dessert – Pecan Butter Chocolate Truffles with Sea Salt
Easy-to-digest dates are high in minerals, including potassium.
Ingredients (for the pecan butter)
2 cups pecans
10 Deglet dates, pitted
½ tsp. ground cinnamon
Ingredients (for the coating)
2 Tbsp. virgin coconut oil
3 Tbsp. maple syrup
3 Tbsp. unsweetened cocoa powder
1 tsp. coarse sea salt
Instructions
Preheat the oven to 350°F. Line a baking sheet with parchment paper.
To make the pecan butter: Spread the pecans out on a baking sheet and roast in the center of the oven for 8 minutes, stirring after 4 minutes. Allow the pecans to cool completely.
In a food processor or high-speed blender, combine the pecans, dates, and cinnamon. Pulse or blend on high until smooth. Do not overprocess—you want the pecan butter thick. Transfer to a small bowl.
Use your hands to roll the pecan butter into bite-size balls. (If the nut butter is warm or liquid-y, chill it in the fridge to make it easier to handle.) Place the balls on the baking sheet.
To make the coating: Place the oil in a small microwaveable bowl and microwave in increments of 10 seconds, stirring in between, until almost completely melted. (Alternatively, the oil can be melted in a small saucepan over low heat.) Stir in the maple syrup and cocoa powder until smooth.
Drop one ball at a time in the chocolate coating, use a fork to lift out, and return it to the baking sheet. Continue with the remaining balls. Top each truffle with a small pinch of the salt.
Place the baking sheet in the fridge for 10 to 15 minutes or until ready to serve. Makes 18 balls.
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Adapted from Run Fast, Eat Slow: Nourishing Recipes for Athletes, by Shalane Flanagan and Elyse Kopecky. Published by Rodale, owner of Runner’s World.
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