RUNNING AIN’T EASY

Breakfast

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Pumpkin Chocolate Bran Muffins

  • 1 ½ cups oat bran
  • ¾ cup pumpkin purée
  • ½ cup nonfat milk (I used almond milk)
  • 1 ½ tsp vanilla extract
  • 1 cup whole wheat flour
  • 2 tsp baking powder
  • 2 tsp ground cinnamon
  • ¼ tsp ground nutmeg
  • ¼ tsp ground ginger
  • ¼ tsp salt
  • 1 T coconut oil or unsalted butter, melted and cooled slightly
  • 1 large egg white, room temperature
  • ¼ cup pure maple syrup
  • ¼ cup molasses
  • 2 T mini chocolate chips
  1. Preheat the oven to 350°F. Lightly coat 12 muffin cups with nonstick spray.
  2. In a medium bowl, stir together the oat bran, pumpkin purée, milk, and vanilla. Let the mixture sit for at least 10 minutes.
  3. Meanwhile, in a separate bowl, mix together the flour, baking powder, cinnamon, nutmeg, ginger, and salt.
  4. In a third bowl, whisk together the coconut oil and egg white. Stir in the maple syrup and molasses.
  5. Once the 10 minutes is up, add this mixture to the oat bran mixture, stirring until fully incorporated.
  6. Next, add the flour mixture and stir until just incorporated.
  7. Finally, fold in the chocolate chips.
  8. Pour the batter into the prepared muffin cups. Bake at 350°F for 17-20 minutes or until the tops feel firm to the touch.
  9. Cool the muffins in the tin for 5 minutes before carefully removing to a wire rack.

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Pina Colada Overnight Oats

  • ½ cup old fashioned rolled oats
  • ½ T chia seeds
  • 1 tsp maple syrup
  • 1 cup coconut milk or the milk of your choice
  • ¼ cup plain Greek yogurt (I used 2%)
  • ½ cup chopped fresh pineapple (crushed pineapple may be substituted)
  • ¼ cup unsweetened shredded coconut
  1. Mix the oats, chia seeds, maple syrup and milk in a container (I used a mason jar). Cover/seal and chill in the refrigerator overnight.
  2. Before eating, stir in Greek yogurt, pineapple, and coconut. You can top with more coconut and pineapple. Enjoy!

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Carrot Cake Quinoa Bowls

  • ½ cup cooked quinoa
  • ¼ cup unsweetened coconut and/or almond milk
  • ½ cup grated carrots
  • ½ tsp cinnamon
  • ½ teaspoon vanilla extract
  • 1 tsp maple syrup
  • 1 tsp almond butter
  • Pinch of salt
  • ¼ cup chopped and toasted walnuts
  • ¼ cup raisins
  1. This bowl is super easy to make! Place quinoa in a glass bowl with milk and heat for 30-45 seconds in microwave.
  2. Add in carrots, cinnamon, vanilla, syrup, and almond butter. If desired, add pinch for additional flavor.
  3. Top with walnuts and raisins and enjoy!

 

Lunch

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Strawberry Cashew Salad with Kelly’s Strawberry Dressing

  • 1 cup salad greens, your preference
  • ½ – ¾ cup shredded chicken
  • ½ cup strawberries, sliced
  • ¼ cup cucumbers, diced
  • 2 T cashews
  • 1 T feta or goat cheese
  • 2 T dressing

Dressing

  • ¼ cup strawberries, sliced
  • 2 T chopped walnuts
  • 2 T red wine vinegar
  • 1 T honey
  • ½ T Dijon mustard
  • 2 T olive oil
  1. In a food processor or blender, mix together all dressing ingredients. Cover and chill until ready. Note: this will be more than needed for this recipe.
  2. To assemble salad, place greens on the serving plate. Layer chicken, berries, cucumbers, cashews, and cheese of choice. Drizzle with dressing and enjoy immediately!

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Taco Tempeh Bowl

Bowls

  • 1 package tempeh
  • 1 T taco seasoning (see below)
  • 1 T olive oil
  • 1 cup salad greens (your choice)
  • ¼ cup black beans
  • ½ cup tomatoes, diced

Taco Seasoning

  • 1 T chili powder
  • 2 tsp garlic
  • 2 tsp paprika
  • 2 tsp cumin
  • 1 tsp oregano
  • ½ tsp salt
  • 1 tsp onion powder
  • ½ tsp red pepper
  • ½ tsp pepper

Avocado Dressing

  • ½ avocado, mashed
  • ¼ cup Greek yogurt
  • ¼ tsp garlic powder
  • ½ tsp lime juice
  1. In a skillet, heat olive oil and add tempeh. Break into smaller pieces and sprinkle with taco seasoning.
  2. While the tempeh cooks, mix together your dressing ingredients until smooth. If needed, add a dash of water to thin it out.
  3. Assemble all bowl ingredients and drizzle with dressing!

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Kale Salad with Quinoa, Blueberries & Lemon Vinaigrette

Salad

  • 1 cup kale, stems removed
  • ¼ cup quinoa
  • 1 small tomato, sliced
  • ¼ cup cucumber, diced
  • ¼ cup blueberries
  • 2 T sliced almonds
  • 1 tsp feta or goat cheese

Dressing

  • 1/3 cup olive oil
  • Juice of 1 large lemon
  • 2 tsp maple syrup or raw honey
  • 2 tsp Dijon mustard
  • 2 tsp minced garlic
  1. Whisk together dressing ingredients and place in a container. It will make more than needed for this recipe.
  2. In a medium-sized bowl, toss together kale and 2 tablespoons of dressing over greens and massage the dressing into kale. This helps to distribute the dressing evenly and to soften the tough kale.
  3. Place greens on plate and top with quinoa. Add vegetables, blueberries, almonds, and cheese. Enjoy immediately!

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Avocado Tuna Pesto Zoodles

Pesto

  • 1 cup fresh basil
  • 1 T grated Parmesan cheese
  • 1 tsp minced garlic
  • 2 T pine notes
  • 1 tsp lemon juice
  • ¼ cup olive oil

Bowls

  • 1 avocado
  • 1 zucchini, peeled into noodles
  • 2 small containers (or 1 large) tuna in water, drained
  • ½ tsp lemon juice
  • Fresh black pepper and salt, to taste
  1. To make pesto, place all ingredients except oil in a food processor. Pulse until completely blended. Pour in oil and pulse a bit more. Pour into a container and chill until ready. Note: this make more than you’ll need for the recipe.
  2. To make tuna, mash an avocado in a bowl. Add drained tuna, lemon juice, and seasonings. Mix together until avocado is fully incorporated.
  3. To assemble, place 1 cup zoodles each on 2 serving plates. Top with ½ cup tuna mixture and 2 tablespoons pesto.

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Soba Noodle Salad with Runner’s High Peanut Dressing

Salad

  • 1 cup soba noodles, dry
  • Water for noodles
  • 2 cups kale, stems removed
  • 1 green bell pepper, sliced
  • 1 yellow or red bell pepper, sliced
  • ¼ cup shredded red cabbage
  • ½ cup grated carrots
  • ½ cup tomatoes, diced
  • 2 T dressing (below)

Peanut Dressing

  • 1 T olive oil
  • ½ tsp onion powder
  • ½ tsp garlic powder
  • ¼ cup coconut milk
  • 1 T peanut butter
  • 1 tsp soy sauce
  • Pinch red pepper flakes
  • 1 tsp lime juice
  1. Bring pot of water to a boil and add soba noodles. Cook according to package instructions, then drain and allow to cool before adding to salad.
  2. To make dressing: blend all ingredients together in food processor or whisk by hand.
  3. To assemble: layer all salad ingredients on a plate and drizzle with dressing!

Inspired by Run Fast, Eat Slow

 

Dinner

Greek Pork Chops with Roasted Asparagus

Pork Chops

  • 4 pork chops (1 inch thick)
  • 2 cloves of garlic, minced
  • 1 pint grape tomatoes, cut into quarters
  • Freshly cracked black pepper
  • 2 teaspoons olive oil, divided
  • Dried oregano
  • Dried basil
  • ¼ cup crumbled feta cheese

Asparagus

  • 8 oz. asparagus
  • 2 T butter,
  • 2 T minced garlic
  • Ground pepper and salt, to taste
  • ¼ cup lemon juice
  1. Preheat oven to 375°F.
  2. In a small bowl, combine minced garlic, grape tomatoes, pepper, and 1 teaspoon olive oil. Set aside.
  3. Heat oil in skillet over medium high heat.
  4. Season pork chops on both sides with dried oregano and dried basil, then place in heated skillet. Sear pork chops for 1-2 minutes on each side.
  5. Add tomato and garlic mixture on top of pork chops.
  6. Transfer chops to baking dish and bake for 15 minutes, or until pork chops reach an internal temperature of 160 degrees.
  7. Meanwhile, start asparagus by trimming off the bottom ends. Heat butter in skillet over medium heat and sauté garlic.
  8. Add asparagus, season with salt and pepper, and pour in lemon juice. Toss with spatula and allow to cook until tender, about 10-12 minutes.
  9. Remove from oven and top each one with 1 tablespoon of feta cheese.
  10. Broil on high for 1-2 minutes and serve immediately with quinoa and asparagus.

Chicken & Wild Rice with Roasted Zucchini & Squash

Chicken & Rice

  • 1 package wild rice mix (like Uncle Ben’s)
  • 2 cups water
  • 1 lb. chicken pieces
  • 2 cups baby carrots

Roasted Vegetables

  • 2 zucchini
  • 2 yellow squash
  • 2 tsp rosemary
  • 2 tsp thyme
  • 1 tsp black pepper
  • 1 tsp garlic powder
  • ½ tsp sea salt
  1. Preheat oven to 400 degrees. Grease a 9×13” pan.
  2. To the pan, combine rice, spice packet, and water. Place chicken and carrots on top.
  3. Cover with foil and bake for 1 hour.
  4. Grease another baking sheet for the vegetables and set aside.
  5. Slice zucchini and squash. Place slices in a bowl and toss with seasonings. Place on baking sheet and cook in oven for 30-40 minutes.
  6. Check to be sure the chicken is cooked through. Serve warm with roasted vegetables!

Sweet Sausage & Gnocchi with Roasted Tomatoes

Pasta

  • 1 package Gnocchi pasta
  • 2 Italian sausage links
  • 1 cup cherry tomatoes, halved
  • 1 cup bell peppers, sliced
  • 2 cups marinara sauce (optional)

Marinara Sauce

  • 1 T olive oil
  • ¼ onion, diced
  • ¼ cup grated carrots or ½ cup diced carrots
  • 28 oz. whole tomatoes, with juice
  • 1 tsp oregano
  • ½ tsp black pepper
  • ¼ tsp sea salt
  • ¼ tsp red pepper flakes, optional
  1. To make marinara, heat oil in a saucepan over medium heat. Add onion, carrots, and garlic; sauté until onion is soft.
  2. Add tomatoes and spices, bringing to a simmer. Lower and cover, cooking for 1 hour.
  3. Remove from heat and cool at least 30 minutes before blending in food processor or
  4. While sauce is cooling, cook gnocchi pasta according to package directions.
  5. Heat oil in skillet and add sausage, crumbling into small pieces. Add sliced peppers and continue to cook until sausage is no longer pink and peppers are slightly softened.
  6. Add cherry tomatoes and cook an additional 3-5 minutes.
  7. To serve, place ½ cup pasta in a serving dish, top with 1 cup sausage and veggies, and drizzle ½ cup marinara over top. Top with grated Parmesan, if desired, and enjoy!

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Country Fried Steak with Peas & Mashed Cauliflower

Country Fried Steak

  • 1½ cups whole milk
  • 2 large eggs
  • 2 cups all-purpose flour
  • 2 teaspoons seasoned salt
  • Freshly ground black pepper
  • ¾ tsp paprika
  • ¼ tsp cayenne pepper
  • 3 pounds cube steak
  • Kosher salt
  • ½ cup vegetable oil
  • 1 T butter

Gravy

  • 1 cup milk
  • 1/3 cup all-purpose flour
  • 3 to 4 cups whole milk
  • ½ tsp seasoned salt
  • Freshly ground black pepper

Peas

  • 12 oz. bag frozen peas
  • 3 T butter
  • ¼ tsp salt
  • ½ tsp black pepper
  • 2 tsp garlic cloves, minced

Mashed Cauliflower

  • 1 large cauliflower, chopped into small florets
  • 3 oz. low fat cream cheese
  • 2 T unsalted butter
  • 1½ tsp minced garlic
  • 1 T fresh rosemary, chopped into small pieces
  1. The first thing you’ll tackle is the steak. Set up an assembly line of two bowls and one plate.
  2. In the first bowl, mix the milk with the eggs. In the second bowl, mix the flour with the seasoned salt, 1½ teaspoons black pepper, paprika, and cayenne pepper. The plate will be at the end of the line and used to hold the breaded meat.
  3. Starting with one piece of meat, sprinkle both sides with black pepper. Next, place it in the flour mixture. Turn to coat both sides evenly.
  4. Dunk the meat into the milk/egg mixture, turning to coat.
  5. Finally, place it back in the flour mixture and turn to coat. Place the breaded meat on the clean plate, then repeat with the remaining meat.
  6. Meanwhile, heat the oil in a large skillet over medium heat. Drop in a few sprinkles of flour to make sure it’s sufficiently hot. When the butter sizzles immediately, you know it’s ready.
  7. Cook the meat, 3 pieces at a time, until the edges start to look golden brown. This will take about 2 minutes on each side. Remove the meat to a paper towel-lined plate and keep them warm by covering lightly with another plate or a sheet of foil. Repeat until all the meat is cooked. I kept warm on a foil-lined cookie sheet in the oven at 300 degrees.
  8. After all the meat is fried, pour off the grease into a heatproof bowl. Without cleaning the skillet, return it to the stove over medium-low heat. Add ¼ cup of the grease back to the skillet and allow it to heat up.
  9. Now it’s time for the gravy. When the grease is hot, sprinkle the flour evenly over the grease. Using a whisk, mix the flour with the grease, creating a golden-brown paste.
  10. Add more flour if it looks overly greasy; add a little more grease if it becomes too pasty/clumpy.
  11. Keep cooking until the roux reaches a deep golden brown color.
  12. Pour in the milk, whisking constantly. Add the seasoned salt and black pepper to taste and cook, whisking, until the gravy is smooth and thick, 5 to 10 minutes.
  13. Be prepared to add more milk if it becomes overly thick. Be sure to taste to make sure gravy is sufficiently seasoned.
  14. Serve the meat topped with the delicious gravy and these delicious veggie sides!
  1. To make the peas: preheat the oven to 425 degrees.
  2. Melt the butter in a skillet until it’s just turning brown then remove from the heat.
  3. Put the peas on a baking sheet with an edge to it (so the butter doesn’t drip) and pour the butter over the top.
  4. Add the garlic and toss to coat the peas in the butter.
  5. Roast for 10-15 minutes, toss once more then serve immediately.
  1. Took make the cauliflower: bring a medium pot of water to boil. Once boiling, cook the cauliflower for 8-10 minutes or until fork tender. Remove and drain cauliflower.
  2. Place cauliflower along with all other ingredients in a blender or food processor and pulse until smooth and creamy.
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