An avid runner, competing in many marathons and triathlons throughout the year, Tricia Williams, executive chef and founder of Food Matters NYC, has the perfect meal plan that she uses for herself – as well as her clients – to get her through these races.
Whether someone just runs on their own or is participating in an established race or even a tough mudder type event, the proper foods need to be eaten to help them keep their energy up and to perform at their highest potential.
Featuring the right combination of foods to power up, recover, as well as maintain, the following are recommendations Tricia has for any race or training:
- Spaghetti Squash with Grass Fed Meatballs and Marinara
- Zucchini Vegan Lasagna
- Roasted Wild Salmon, Brown Rice or Zucchini Noodles with Miso Almond Kale Pesto
- Steel Cut Oats with Cinnamon, Coconut Oil, Soft Cooked Eggs
- Butternut Squash GF Bagel with Smoked Salmon and Avocado
- Banana Chocolate Tahini Smoothie
- Sesame Chicken with Ginger Scallion Brown Rice and Vegetable Noodle Salad
- Grain Free Quesadilla with Cashew Velveeta, Black Beans, and Grilled Vegetables
- Quinoa Turkey Wrap with Avocado, Chipotle “Mayo”, Lettuce and Pro Biotic Slaw
Homemade Race Fuel (good for anytime/ongoing training)
- Sports Fuel (aka homemade Gatorade): Cherry Extract, Coconut Water, Sea Salt
- Banana Almond Butter Balls
- Homemade Cherry Gummies: Grass Fed Gelatin, Cherry Extract, Maple
Women Fitness thought of bringing some of these exclusive healthy recipes from Tricia Williams, executive chef and founder of Food Matters NYC.
1. Butternut Bagels
Yields: 12 Servings
2 cups blanched almond flour
2 tablespoon coconut flour
3 tablespoon flaxseed meal
1 1/4 tsp baking soda
1/4 tsp sea salt
1/3 cup apple cider vinegar
½ cup butternut squash, cooked and mashed
1 tbsp coconut oil, melted
1 egg, beaten
1 tablespoon black and white sesame seeds
Preheat oven to 325 degrees. Turn on electric donut maker.
In a bowl whisk together almond meal, coconut flour, flaxseed meal, baking soda, salt, apple cider vinegar. Add eggs and butternut squash, mixing well. Add coconut oil mixing until thoroughly combined.
Spoon in mixture into donut maker until two thirds full. Cook until the light goes off. Remove from donut maker and place bagels on a baking sheet. Brush with egg and sprinkle with sesame seeds. Bake for 10 minutes.
Slice open and add in your favorite fats and proteins. I love to put avocado and smoked wild salmon.
2. Quinoa Wrap
Yields: 6 Servings
2 cup quinoa flour
2 cup almond milk
4 tablespoons grass fed butter, melted and cooled
Place quinoa flour, almond milk, eggs, sea salt and butter in a blender and puree until smooth.
Heat a lightly greased medium size non-stick pan over medium heat. Pour in a ¼ cup of batter.
Rotate the pan until batter evenly coats the pan.
Cook until mixture starts to bubble, about 1 ½ minutes. Run a spatula around the edges to loosen and then flip the wrap and continue cooking for another 30 seconds.
3. Chocolate Tahini Smoothie
Yields: 2 Servings
handful of ice
1cup coconut milk
1 cup almond milk
2 tbsp tahini
2 tbsp cocoa powder
½ cup blueberries
Place all ingredients in a high powered blender and mix at high speed until smooth and creamy. Serve immediately.