An easy, tasty and nutritious post long run meal
By Lisa Sherman, Nutritionist, Whole Nutrition (Lisa can be contacted anytime for an appointment http://www.wholelifenutrition.net.au/ )
For many of us, the weekly long run is an important part of our weekly training, especially when we have a goal race and PB in mind, no matter what the distance. A key part of the long run is ensuring we replenish our energy stores and reduce inflammation post run with some wholesome, nutritious and delicious food. The recipe below is the perfect post long run meal providing a good combination of nutrients to boost our recovery and performance.
The salmon provides protein, is rich in omega-3s to reduce inflammation, plus is packed with vitamins K, C, A, E, B3, B6 and B12, all promoting cardiovascular health and increasing brain and nerve function.
The buckwheat noodles, are a great gluten free option, and provide protein, are low in fat, high in potassium, zinc, magnesium and vitamins B1, B3 and B6 – all helping to support cardiovascular health and also control blood sugar.
Bok choy is rich in potassium, calcium and vitamins C, K and B6 and the garlic and coriander (I know not everyone likes coriander so you can always leave it out) are both anti-inflammatory and beneficial to the digestive system.
So next time you are stuck on what to eat post long run, why not give this simple but delicious and easy to make recipe a go. Your body and training performance will thank you for it.
RECIPE – POACHED SALMON WITH NOODLE SOUP
ü Vegetable stock, good quality, salt-reduced – 1L (4 cups)
ü Water – 500ml (2 cups)
ü Star anise – 2 pods
ü Garlic – 2 cloves, peeled, sliced
ü Ginger – 3cm piece, peeled, sliced
ü Spring onions – 3 sliced on diagonal (for cooking), 1 finely sliced (to serve)
ü Baby bok choy – 1 bunch, washed, leaves separated
ü Buckwheat soba noodles, 180g
ü Salmon – 2x fillets (roughly 125g each), skin off
ü Soy sauce, salt-reduced – 3 teaspoons
ü Coriander – handful, leaves picked (optional, to serve)
ü Long red chilli – sliced (optional, to serve)
1. Place stock, water, star anise, garlic, ginger, 3 of the spring onions in a large saucepan, bring to the boil then cover and simmer for 8mins.
2. Meanwhile, cook noodles according to packet instructions, drain, and set aside.
3. Add salmon fillets to saucepan, cover and simmer for 4mins.
4. Remove salmon from saucepan, cover with foil and set aside.
5. Strain broth and return to saucepan, bring to the boil.
6. Add baby bok choy, cook for 2mins, then add noodles, soy sauce to saucepan to heat.
7. Place a salmon fillet in each serving bowl, ladle soup with noodles and baby bok choy into the bowls. Top with spring onion, coriander and chilli (if using).