IF, STARTING TOMORROW, YOU WERE TO EAT NOTHING ELSE BESIDES THE recipes presented in this chapter, you would be on the Endurance Diet. The habits of eating everything, eating quality, and eating carb-centered are built into the recipes. All that’s left for you to do is eat enough of them by eating mindfully and to tailor them to your individual needs and preferences by avoiding those you don’t like, fitting them into your personal schedule, and so forth. Do these things and you are eating just like the world’s fittest people.
Of course, I am not recommending that you actually limit your future eating to these seventeen recipes. But the more you draw from them, the easier it may be for you to find your initial footing on the Endurance Diet. In addition to supplying you with specific meals that are consistent with Endurance Diet standards, the recipes can serve as a template for other meal choices. From this point forward, you will want to eat meals like these, if not these meals specifically.
All of the recipes were created by my longtime collaborator Georgie Fear in response to my request for a selection of dishes that broadly represent what elite endurance athletes eat in various parts of the world. Most of them contain one or more of the endurance superfoods identified in Chapter 10; these appear in boldface. I think you will be as impressed with the things she came up with as I was. For more recipes like them, check out our Racing Weight Cookbook.
Note that, although I’ve emphasized that counting calories and monitoring nutrients is generally unimportant in the Endurance Diet, basic nutrition facts for all recipes are included. This information may help you with such things as keeping your diet carb-centered and maintaining a higher protein intake during weight-loss focus phases.
Endurance Diet Recipes
1. Custard Oats with Fruit and Pecans
2. Zesty Green Smoothie
3. Bagel Breakfast Sandwich
4. Blini with Cherry-Blueberry-Maple Topping
5. Broiled Vegetable Panini with Edamame Hummus
6. Kickin’ Turkey Cheeseburgers
7. Fish Tacos
8. Lohikeitto (Salmon Soup)
9. Chicken Stir-Fry with Honey-Ginger Sauce
10. Beef and Soba Noodle Bowl with Almond Butter–Chile Sauce
11. Whole Wheat Spaghetti and Bison Meatballs
12. Slow Cooker Cuban Black Beans and Rice
13. Moroccan Stew
14. Ugali with Sukuma Wiki
15. Southwest Chili with One-Bowl Cornbread
16. Ratatouille
17. Shepherd’s Pie
Custard Oats with Fruit and Pecans
(Scotland)
Full of complex carbohydrates and fiber, oatmeal is a great nutritional kick-starter for the day, especially when it includes nuts, seeds, and fruit. This version gets an added protein punch from egg whites, which will help you stay full for longer and give the dish an appealing custardy texture.
1/2 cup water
1/2 cup unsweetened almond milk (any variety or fat level will work, including other nondairy milks)
Pinch of salt
2 teaspoons brown sugar
1 banana, sliced, divided
1/2 cup oatmeal (old-fashioned oats)
1/3 cup egg whites (pasteurized from a carton is easiest, or use the whites of 2 eggs)
1 tablespoon chopped pecans
1/4 cup blueberries
1. Combine water, milk, salt, brown sugar, and half of the sliced banana in a saucepan and bring to a boil over medium heat.
2. Add oatmeal and stir. Cook for 5 minutes or until oatmeal is thickened, stirring occasionally.
3. Add the egg whites and immediately begin stirring for one full minute.
4. Turn off heat, transfer to a bowl, and top with remaining banana slices, pecans, and blueberries.
Serves 1
Nutrition Facts: 411 calories, 9 g total fat, 68 g total carb, 9 g fiber, 17 g protein
Zesty Green Smoothie
(North America)
Any protein powder you have on hand will work in this smoothie, a powerhouse blend of polyphenol-rich green tea, vitamin-packed leafy greens, nitrate-rich celery, and fresh fruit. You’ll benefit as well from a hefty dose of vitamin C and potassium from the kiwi and banana, essentials for replacing minerals lost in sweat and healing soft-tissue wear and tear. For best results, use a high-speed blender for this recipe.
1 stick celery
1 small piece peeled fresh ginger (about half the size of a little finger)
1 cup cold water or chilled green tea
1 handful dark leafy greens (spinach, kale, sprouts)
1/4 avocado
1 scoop Optimum Nutrition Vanilla Whey Protein Powder
1 kiwi
1 banana
Combine all ingredients in a blender pitcher and blend until smooth.
Serves 1
Nutrition Facts: 359 calories, 8 g total fat, 49 g total carb, 10 g fiber, 29 g protein
Bagel Breakfast Sandwich
(North America)
A typical breakfast sandwich is reliable as a source of grains, eggs, and fat from either bacon or cheese. But it’s likely to be missing whole grains and rarely if ever does it contain vegetables. We’ve got those nutritional bases covered, however, with this tasty and colorful utensil-free breakfast delight.
1 whole-grain bagel
Olive oil or canola oil cooking spray
1 egg
Salt and pepper to taste
1 handful baby spinach
1 ounce nitrate-free deli ham
1 ounce roasted red pepper (from a jar)
1 slice cheddar or pepper jack cheese
1. Preheat oven or toaster oven to 400 degrees and lightly oil a baking sheet (or use a nonstick mat). Slice bagel in half and place cut side up on the baking sheet. Place in oven for 5 minutes or until lightly toasted.
2. Lightly coat a skillet with cooking spray, and place over medium heat. Crack egg into the center of the pan, season to taste with salt and pepper and cook uncovered for 1 minute. This will begin to cook the white part. The yolk will not set until it’s covered and steamed. Then, add the spinach around the outside of the pan (or wherever there is room) and cover the pan so the egg steams and the spinach wilts. Check the yolk every minute or two and remove the egg and spinach from the pan when it reaches your desired degree of doneness.
3. Place the red pepper and ham on one bagel half, and the cheese on the other half, and return to oven for 2–3 minutes to melt cheese and heat up ham and red pepper. One half may need a minute or two longer than the other.
4. Assemble sandwich by placing the fried egg and wilted spinach on the pepper and ham side, and topping it with the cheesy bagel half.
Serves 1
Nutrition Facts: 464 calories, 14 g total fat, 62 g total carb, 4 g fiber, 25 g protein
Blini with Cherry-Blueberry-Maple Topping
(Russia)
Buckwheat flour gives these small pancakes a rich amber color and a pleasing nutty flavor. To keep the added sugars moderate, we use flavonoid-packed fruit for the topping, with just enough genuine maple syrup (which does not subtract points from your Diet Quality Score when used in moderation) to keep it from being too tart. The flavor of genuine maple syrup is more intense than that of the imitations sold at supermarkets, which allows you to use less.
1/2 cup fresh or frozen pitted cherries
1/2 cup fresh or frozen blueberries
1 tablespoon real maple syrup
1/3 cup buckwheat flour
1/3 cup whole wheat flour
1 teaspoon baking powder
1/4 teaspoon salt
1/2 teaspoon sugar
1 egg
2/3 cup whole milk (nondairy milks will work as well)
1 teaspoon canola oil or melted butter
Plain yogurt or sour cream, optional, for serving.
1. In a small saucepan, combine cherries, blueberries, and maple syrup. Place over low heat to simmer gently while you make the blini.
2. Combine flours, baking powder, salt, and sugar in a large bowl and whisk to blend. The batter should be fairly thin and lump-free.
3. Add egg, milk, and oil, and whisk or stir to blend.
4. Heat a nonstick skillet over medium heat for 1 minute. Pour batter into 2- to 3-inch circles, leaving room between so they don’t run into each other.
5. When bubbles appear across the surface of the pancakes, flip them over and cook 1–2 minutes on the other side or until they easily remove from pan.
6. Repeat to use up all the batter.
7. Serve blini with berry topping and plain yogurt or sour cream, if desired.
Makes 15–20 blini (2 to 3 inches across).
Serves 2 as a meal
Nutrition Facts: 380 calories, 9 g total fat, 64 g total carb, 9 g fiber, 15 g protein
Broiled Vegetable Panini with Edamame Hummus
(Italy/Greece)
Hummus is traditionally made from chickpeas, but this version is unique in its use of green soybeans, also known as edamame, for a protein boost and a lovely green hue. Use leftover hummus for dipping raw veggies.
1 large red pepper, cut into three to four pieces
1 Japanese eggplant (long, thin kind) cut into 1/4-inch slices diagonally
1 medium zucchini, cut into 1/4-inch slices diagonally
Olive oil or canola oil cooking spray
Sea salt
Black pepper
4 slices whole-grain bread
2 slices Havarti cheese
3 tablespoons edamame hummus (recipe below) or store-bought hummus
1. Preheat broiler and place a rack in the oven 3–4 inches from heating element. Line a baking sheet with tin foil and coat it with cooking spray (alternatively, use a nonstick baking mat).
2. Arrange red pepper, eggplant, and zucchini slices on the lined baking sheet. Mist the vegetables lightly with cooking spray and season with sea salt and black pepper.
3. Broil vegetables for 5 minutes, then remove from oven and flip pieces with a pancake turner. Broil 5 minutes more, then remove from oven and turn off broiler. If the skin on the peppers is charred and black, remove it after they have cooled enough to touch without burning your fingers.
4. Toast the bread and spread two slices each with 1 1/2 tablespoons hummus. These are the base of each sandwich.
5. Place a slice of cheese on top of the hummus, then layer on approximately half the broiled vegetables onto each sandwich, topping with remaining slice of toasted bread.
6. If desired, press sandwiches in panini press or indoor (George Foreman–style) grill.
Serves 2
Nutrition Facts: 378 calories, 14 g total fat, 56 g total carb, 13 g fiber, 18 g protein
Edamame Hummus
1 cup shelled edamame
2 tablespoons fresh lemon juice
2 tablespoons water
2 tablespoons extra-virgin olive oil
1/4 teaspoon salt
1/4 teaspoon garlic powder
1/8 teaspoon black pepper
Combine all ingredients in a food processor and process until smooth. Store in refrigerator up to one week.
Makes 3/4 cup hummus (8 servings, 1 1/2 tablespoons each).
Nutrition Facts: 58 calories, 4 g total fat, 3 g total carb, 2 g fiber, 2 g protein
Kickin’ Turkey Cheeseburgers
(North America)
We flavored these turkey burgers with a fun combination of Worcestershire sauce, mustard, and green onion, plus hot sauce for a bit of kick. If you like a little spice on your palate, you’ll love this creative take on an American classic. Almost any cheese is a perfect accompaniment; bold cheddar and creamy Monterey Jack are just two of our favorites.
1 pound ground turkey
1/2 cup finely diced green onion, green and white parts (about five)
1/2 teaspoon salt
1/4 teaspoon black pepper
2 teaspoons Worcestershire sauce
2 teaspoons hot sauce or Sriracha
2 teaspoons prepared mustard (Dijon or yellow)
1 egg
3 slices cheddar or Monterey Jack cheese
Mix all ingredients except cheese in a medium bowl and form into three burgers. Grill or pan fry for 6–7 minutes per side, or until internal temperature reaches 165 degrees F. Top with cheese.
Serves 3
Nutrition Facts: 278 calories, 15 g total fat, 3 g total carb, 1 g fiber, 32 g protein
Fish Tacos
(Mexico)
Many fish tacos you get at restaurants are deep fried, but not this version. Simple seasonings of cumin and cayenne give the fish a savory heat, and the lime juice and coleslaw mix (shredded cabbage and carrots) finish the dish with freshness and just a little crunch. If you like, you can substitute jicama for the coleslaw mix.
1 pound white fish such as bass or cod
1/2 teaspoon cumin
1/4–1/2 teaspoon cayenne pepper (depending on your spice preference)
1/4 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon lime juice
6 small whole wheat tortillas
1 cup coleslaw mix, undressed
1/2 cup fresh cilantro leaves
Salsa
1. Place fish in a nonstick skillet and sprinkle evenly with cumin, cayenne, salt, and pepper. Cover and cook over medium heat for 6 minutes or until fish is opaque and flakes easily. Turn off heat. Flake fish into chunks with a spatula or wooden spoon and sprinkle with lime juice.
2. Divide fish among tortillas and top with coleslaw mix and cilantro. Serve with salsa.
Serves 2
Nutrition Facts: 427 calories, 9 g total fat, 46 g total carb, 8 g fiber, 40 g protein
Lohikeitto (Salmon Soup)
(Finland)
Finnish food is simple, hearty, and warming, and this soup stays true to those themes. Instead of using all fresh salmon, which would have been the conventional choice, we’ve included a small amount of smoked salmon to give another layer of flavor to the dish.
1 leek, sliced
1 onion, chopped (yellow or white)
1/2 tablespoon extra-virgin olive oil
1 pound white nugget potatoes (8 small) cut into 1-inch pieces (peel, if desired, but I don’t)
1 carrot, diced
2 cups vegetable or fish broth, plus 2 cups water
12 ounces wild salmon, skinned and cut into 1- to 2-inch cubes
4 ounces smoked salmon, cut into 1 inch pieces
1 cup whole milk or half and half
1 cup chopped fresh dill (about 1 ounce)
salt (I used 1/2 teaspoon)
black pepper (1/2 teaspoon)
4 slices rye bread, optional, for serving
1. In a medium pot, cook onion and leek in olive oil over medium heat until softened, about 8 minutes.
2. Add potatoes, carrot, broth, and water and cover. Turn heat to high to bring to a boil, then reduce to medium for 5 minutes or until potatoes are tender.
3. Turn heat to low. Add both types of salmon and simmer for 5 minutes. From this point only stir very gently to avoid breaking up salmon.
4. Add milk, dill, and salt and pepper to taste. Remove from heat and serve with toasted rye bread.
Serves 4
Nutrition Facts: 291 calories, 7 g total fat, 32 g total carb, 4 g fiber, 29 g protein (served without bread, made with whole milk).
334 calories, 12 g fat, 31 g carb, 29 g protein (made with half and half)
Chicken Stir-Fry with Honey-Ginger Sauce
(China)
Asian food is known for blending sweet, spicy, salty, and savory flavors, but in the West it is also often associated with deep-fried items tossed in a large amount of sugary sauce. Our version of the chicken stir-fry contains plenty of flavor with just enough honey to give it a sweet note. You can use this recipe with other proteins such as tofu, beef, shrimp, or pork.
4 teaspoons soy sauce
4 teaspoons white vinegar
2 teaspoons honey
1/2 teaspoon hot red pepper flakes
1 teaspoon cornstarch
1 teaspoon canola, sesame, or coconut oil
3/4 pound boneless skinless chicken breast, cut into bite-sized pieces
salt and pepper
1/2 cup water
2 small or 1 large broccoli crown, cut into florets
1 inch piece of fresh ginger, peeled and minced
3 garlic cloves, minced
6 shiitake mushrooms, sliced
1 yellow bell pepper, sliced
2 cups cooked brown rice
1. In a small bowl, stir together soy sauce, vinegar, honey, red pepper flakes, and cornstarch. Set aside.
2. Heat a large skillet or wok over medium heat for one minute and add oil. Skillet is ready when drops of water sizzle on it.
3. Add chicken to hot pan and season lightly with salt and pepper. Cook for 4–5 minutes, tossing every minute or so, over medium-high heat until outside of chicken is golden and pieces are cooked through. Transfer to a platter and return skillet to heat.
4. Place broccoli and 1/2 cup of water into skillet and cover. Cook 3 minutes, then remove lid and add ginger, garlic, mushrooms, and yellow pepper.
5. Cook and stir vegetables until water has evaporated, about 1–2 minutes, then add sauce to skillet. Allow sauce to boil for 1 minute and thicken, then return cooked chicken to skillet and gently mix everything together to coat with sauce.
6. Serve stir-fry atop cooked rice.
Serves 2
Nutrition Facts: 548 calories, 9 g total fat, 75 g total carb, 12 g fiber, 49 g protein (including rice)
Beef and Soba Noodle Bowl with Almond Butter–Chile Sauce
(Japan)
The star of this recipe is the sauce, which you may find yourself making again and again to put on other dishes. It’s sweet, spicy, and salty, and the almond butter (endurance superfood!) gives it a flavor you won’t find in more traditional noodle dishes.
4 ounces soba noodles
3 cloves garlic, minced
1 inch piece of fresh ginger, peeled and minced
8 ounces extra-lean ground beef
2 1/2 tablespoons soy sauce
1 1/2 tablespoons almond butter
2 tablespoons Sriracha hot sauce (reduce to one if you are sensitive to spice)
1 teaspoon cornstarch
1 tablespoon honey
1/3 cup water
7 ounces sugar snap peas or snow peas
5 ounces matchstick cut carrots (half a 10 ounce bag)
3 green onions, sliced (white and green parts)
hot pepper flakes, optional, for garnish
1. Bring 4 cups of water to a boil. Cook soba noodles according to package directions, drain, and set aside.
2. Combine garlic, ginger, and beef in a large nonstick pan and cook over medium heat, breaking up beef with a wooden or silicone spatula, until no pink color remains, about 8–10 minutes. Do not reduce or remove from heat before moving to the next step.
3. In a small bowl, combine soy sauce, almond butter, Sriracha, cornstarch, and honey. Stir to blend and pour into beef mixture. Add 1/3 cup water and continue to cook over medium heat until sauce bubbles for about 1 minute and thickens.
4. Add snap peas, carrots, and green onions to pan with beef, and stir gently to mix. Cook, stirring occasionally, until carrots and snap peas are tender, about 4 minutes. Add cooked soba and gently mix.
5. Divide between two bowls and garnish with hot red pepper flakes or a squiggle of Sriracha.
Serves 2
Nutrition Facts: 574 calories, 13 g total fat, 74 g total carb, 9 g fiber, 41 g protein
Whole Wheat Spaghetti and Bison Meatballs
(Italy)
More than one of our athletes have set personal records after having this satisfying dish for dinner the night before. We can’t promise it will do the same for you, but so far no one has ever been slowed down by it! Classic spaghetti and meatballs gets a flavor and nutrition upgrade in this version from the substitution of lean bison meat for beef, and the addition of a hearty serving of vegetables to the sauce. Chase this with a good night’s sleep and you’ll be ready to rock in the morning.
1 pound lean ground bison
1 egg
1/2 cup finely minced onion (yellow or white)
2 cloves garlic, minced
1/2 teaspoon Italian seasoning
1 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon red pepper flakes, optional
1 pound whole wheat spaghetti
1 large orange or yellow bell pepper, chopped
1 medium zucchini, chopped
1 cup sliced mushrooms
3 cups prepared tomato sauce
1. Combine bison, egg, onion, garlic, Italian seasoning, salt, black pepper, and red pepper flakes in a large bowl and mix well by hand.
2. Roll into balls, each one slightly bigger than a golf ball. It should yield about twelve meatballs. Place formed meatballs in a large skillet in a single layer.
3. When all the meatballs are formed, place the skillet over medium heat. Cover to minimize splattering, and cook for 10 minutes, gently turning every few minutes to brown the meatballs on all sides.
4. With lid slightly ajar, drain liquid from the pan. Add bell pepper, zucchini, mushrooms, and tomato sauce. Simmer for 15 minutes.
5. While sauce and meatballs cook, boil pasta according to package direction.
6. Serve meatballs and sauce over cooked and drained spaghetti.
Serves 4
Nutrition Facts: 575 calories, 17 g total fat, 68 g total carb, 11 g fiber, 39 g protein
Slow Cooker Cuban Black Beans and Rice
(Cuba)
This Cuban classic offers an easy, delicious way to incorporate an endurance superfood into your meals. This comfort food recipe will give you several servings of warm, carbohydrate-rich yumminess. A plate of black beans and rice is a perfect recovery meal to come home to after a long workout when you don’t want to spend time laboring in the kitchen, or as a quick warmer-upper after a cold day outside. We added a jalapeño, which is not an ingredient in the authentic Cuban dish, but you can omit it if you prefer.
Note: the recipe calls for dry beans; if you want to use canned, use four 15-ounce cans of no-salt-added beans, rinsed and drained. You’ll also want to reduce the water by one cup.
16 ounces dry black beans
1 large onion, chopped
1 large bell pepper, chopped (any color)
6 garlic cloves, minced
1 jalapeño pepper, chopped (seeds removed)
1 (28 ounce) can diced tomatoes, undrained
3 1/2 cups water
2 tablespoons olive oil
2 tablespoons red wine vinegar
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
2 dried bay leaves
1 teaspoon salt
3 cups brown rice
1. Rinse black beans and drain. Place in slow cooker with all other ingredients except the rice. Stir and cover.
2. Cook on high heat setting for 6–8 hours or until beans are tender and most liquid is absorbed. Remove bay leaves.
3. Cook rice according to package directions. Serve black beans atop rice.
Serves 9
Nutrition Facts: (1 cup beans with 1 cup rice): 417 calories, 5 g total fat, 79 g carb, 20 g dietary fiber, 15 g protein
Moroccan Stew
(Morocco)
Virtually all the work required to make this stew consists of chopping up the ingredients; after that you just toss everything in a pot and let it simmer. Enjoy this stew on its own, or serve with whole wheat couscous for extra carbs.
1 cup chopped onions (1 medium)
1 cup diced celery (2 ribs)
1 cup chopped green bell pepper (1 medium)
2 cup chopped carrots (4-5 large)
2 cloves of garlic, minced
1 inch piece ginger root, peeled and minced
1 medium sweet potato, chopped
3 cups vegetable or chicken broth
2 teaspoons each ground cumin, curry powder, and ground coriander
1/4 teaspoon cayenne pepper (more if desired)
1 can (19 ounces/540 milliliters) diced tomatoes, drained
1 can (19 ounces/540 milliliters) chickpeas, drained and rinsed
4 cups (packed) chopped kale (yield from one bunch, stems removed)
1/4 cup all-natural peanut butter
1/4 cup light or dark raisins, optional
Optional couscous, for serving
Heat a large pot over medium-high heat. Add everything except kale, peanut butter, and raisins. Bring to a boil and reduce heat to low. Simmer for 10 minutes or until potatoes are tender. Stir in kale, peanut butter, and raisins. Simmer for 5 minutes more. Taste and add additional cayenne to reach desired level of spice. Serve hot.
Serves 4
Nutrition Facts: 406 calories, 10 g total fat, 68 g total carb, 17 g fiber, 17 g protein (without couscous)
Ugali with Sukuma Wiki
(Kenya)
Traditionally, this meal, like most traditional Kenyan food, is eaten with the hands: you tear off a small piece of ugali and form it into a ball with a depression in it. You then use the ugali to scoop up the greens (sukuma wiki) or whatever stew or meat is served alongside it. These greens can also be enjoyed with chapati, or flatbreads. Feel free to add any leftover meat to the greens in step two to provide additional protein, or add a side of canned beans for a vegan protein.
Ugali
1 cup corn flour (white or yellow)
2 cups water
pinch salt
Sukuma Wiki
2 teaspoons olive oil
1 white onion
1/2 teaspoon cumin
1/2 teaspoon coriander
1/8 teaspoon cayenne pepper
2 plum tomatoes, chopped
1 pound kale or collard greens (2 bunches), stems removed and shredded or chopped
1 cup water
1/4 teaspoon salt (or to taste)
1/8 teaspoon black pepper (or to taste)
1 lemon
1. Sauté onion in olive oil over medium heat until soft, for 8 minutes. Add cumin, coriander, cayenne, and tomatoes and stir.
2. One handful at a time, add shredded collards or kale, stirring to coat with other ingredients. Add water and cover. Cook 30 minutes or until greens reach your desired tenderness.
3. While greens are cooking, bring 2 cups of water and a pinch of salt to a boil in a saucepan. Turn heat to low, and slowly add corn flour, stirring continuously to break up lumps. Continue to cook and stir for 3 to 4 minutes or until mixture is a stiff porridge. Turn off heat and scoop into a serving bowl.
4. When greens are cooked, season with salt and pepper to taste. Serve sukuma wiki alongside ugali, with a lemon wedge to squeeze some fresh lemon juice on each portion of greens.
Serves 4
Nutrition Facts: 159 calories, 4 g total fat, 30 g total carb, 5 g fiber, 4 g protein
Southwest Chili with One-Bowl Cornbread
(North America)
If you prefer a traditional style of chili, you are sure to enjoy this recipe, which hews close to the classic seasoning profile for the beloved Southwest American dish, with a deeper flavor note from the unsweetened cocoa. Feel free to toss in corn kernels or swap black beans for kidney beans as you prefer.
1 pound extra-lean ground beef or bison
1 1/2 cups chopped bell peppers (red, green, yellow)
1/2 large yellow onion, chopped
3 cloves garlic
1 tablespoon ground cumin
1 tablespoon unsweetened cocoa powder
2 1/2 tablespoons chili powder
1/2 teaspoon cayenne pepper, or more to taste
2 cans (14 ounces) diced tomatoes
19-ounce can kidney beans, drained and rinsed
Salt to taste
Fresh cilantro for topping
1. In a saucepan with lid, cook ground beef or bison over medium heat while breaking up with a wooden spoon. Cook until no pink remains, about 8-10 minutes. Drain fat, if any, and return meat crumbles to pot.
2. Add bell peppers, onion, garlic, cumin, cocoa, chili powder, cayenne pepper, diced tomatoes (with their liquid), and beans to pot. Stir to blend.
3. Cover and when mixture begins to bubble, reduce heat to low. Simmer for 30–45 minutes. Add salt to taste.
4. Serve sprinkled with fresh cilantro.
Serves 4
Nutrition Facts: 335 calories, 5 g total fat, 36 g total carb, 11 g fiber, 38 g protein
One-Bowl Cornbread
1 1/4 cups cornmeal
1 cup whole wheat flour
1 tablespoon baking powder
1/2 teaspoon baking soda
1/3 cup sugar
1/2 teaspoon salt
1 egg
2 tablespoons melted butter or coconut oil
1 cup skim milk or unsweetened almond milk
2 tablespoons plain or vanilla Greek yogurt
1. Preheat oven to 400 degrees. Oil the inside of a 9- or 10-inch cast iron skillet. (Use a cake pan if you don’t have a cast iron skillet.)
2. In a large mixing bowl, combine cornmeal, flour, baking powder, baking soda, sugar, and salt and stir to mix.
3. Add egg, butter or oil, milk, and yogurt and stir just until uniformly mixed. Pour batter into prepared skillet and bake 15 minutes or until knife inserted in the center comes out clean.
Serves 8
Nutrition Facts: 219 calories, 6 g total fat, 35 g total carb, 3 g fiber, 5 g protein
Ratatouille
(France)
This classic French recipe will happily simmer on your stovetop or in your slow cooker while you’re out biking in the Alps in preparation for the Tour (or swimming laps at the local Y, or whatever). Don’t forget the crusty bread; it’s vital to the full experience. Feta isn’t exactly traditional, but it is a nice twist if you have it on hand.
1 tablespoon extra-virgin olive oil
1 sweet onion, chopped
5 garlic cloves, chopped
1 red pepper, cut into 1-inch pieces
1 yellow pepper, cut into 1-inch pieces
1 pound of zucchini, cut into 1-inch pieces
1 medium eggplant (1 pound) cut into 1-inch pieces
1 1/2 pounds tomatoes, cut into 1-inch pieces (5–6 tomatoes)
1/2 teaspoon each: salt, red pepper flakes, dried thyme
4 tablespoons no-salt-added tomato paste
1/2 cup fresh basil leaves, shredded (1/4 cup after shredding)
2 ounces grated parmesan or crumbled feta
Crusty whole-grain bread
1. Combine all ingredients except basil, cheese, and bread in a large soup pot or Dutch oven. Cover and bring to a boil over high heat, then reduce heat to low and simmer for 45–60 minutes or until vegetables are soft.
2. Alternatively, this dish can be cooked in a slow cooker for 6–8 hours on low.
3. Top each serving with a pinch of shredded basil and 1/2 ounce grated parmesan or crumbled feta. Serve with crusty whole-grain bread.
Serves 6
Nutrition Facts (without bread): 118 calories, 5 g total fat, 16 g total carb, 5 g fiber, 5 g protein
Nutrition Facts (with bread): 258 calories, 6 g total fat, 44 g total carb, 8 g fiber, 11 g protein
Shepherd’s Pie
(Great Britain)
Seasoned lamb and vegetables under a blanket of mashed potatoes is classic British home cooking, but traditional shepherd’s pies contain more fat and less carbohydrate than is ideal for endurance athletes in training. We’ve tweaked the macronutrient ratio of our version without sacrificing taste with modifications such as using Greek yogurt in place of some of the butter and whole milk.
Filling:
1 pound ground lamb
2 celery ribs, chopped
1 yellow onion, chopped
2 carrots, chopped
2 cloves garlic, minced
2 tablespoons Worcestershire sauce
1/4 cup tomato sauce
1/2 teaspoon black pepper
1/4 teaspoon salt
1/2 teaspoon dried thyme
1 cup frozen green peas
Mashed potato topping:
2 pounds russet potatoes
1/3 cup milk
1/3 cup Greek yogurt
1 tablespoon butter
salt and pepper to taste
1. Cut potatoes into 2-inch chunks and place in a pot. Cover with water and bring to a boil. Cook until tender and easily pierced with a fork, about 20–25 minutes, while you prepare the filling.
2. Preheat oven to 400 degrees F. Place an oven-proof 10-inch skillet (cast iron is our preference) over medium heat and add the lamb, celery, onion, carrot, and garlic.
3. Cook and break up meat until lamb is completely browned, about 8–10 minutes. Place a lid over the pan and drain liquid. (Alternatively, push vegetables and meat to one side and spoon out grease.)
4. Add Worcestershire sauce, tomato sauce, pepper, salt, thyme, and peas to pan and stir to blend. Smooth evenly in skillet and turn off heat.
5. Drain the potatoes and mash with milk, yogurt, and butter, and add salt and pepper to taste. Spread the mashed potatoes over lamb–vegetable mixture and bake for 30 minutes.
Serves 4
Nutrition Facts: 477 calories, 17 g total fat, 55 g total carb, 8 g fiber, 33 g protein