Get your grains
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Carbohydrates are the body’s preferred form of fuel, so it makes sense that they should form the bulk of our diet. And while fruits, veggies, and beans all have a decent amount of carbs, grains are the real nutritional powerhouse. With fiber, B-vitamins, iron, and instant energy, pasta (and other grains!) can be a runner’s best friend.
Matt: I love a good pre-race pasta party, but I’ve come to understand that nutrition for runners is not all about carbs. And as a vegetarian, I find that I need to be extra vigilant with my pasta dishes, since the carb content can get out of control pretty quickly when there’s no meat in there to fill you up. So I almost always add some sort of beans to my pasta, and in this case, it’s chickpeas. If beans and pasta sound like a weird combination, just consider the fact that tons of traditional Italian dishes combine the two, and who knows pasta better than the Italians? I also tend to use pasta that’s made from other flours than just wheat, like chickpea and lentil flours and flaxseeds. The result is more protein and good fats, and fewer empty carbohydrates. Barilla Plus is one example of such a super-pasta.
In this dish, the lemon juice and roasted tomatoes add fresh, bright flavors that balance the bitterness of the arugula. If you can’t find arugula, you could substitute baby spinach or another leafy green. Last thing: some of the tomatoes in this dish get crushed to form a chunky sauce, but if you like your pasta really saucy, you might add a cup or so of prepared tomato sauce to the roasted tomatoes when you toss everything together.
Pasta with Roasted Tomatoes, Chickpeas, and Arugula
Ingredients (for 4 servings):
- 2 lbs medium plum tomatoes
- 14.5-ounce can of chickpeas
- 2 cloves minced garlic
- 1/2 cup + 1 Tbsp olive oil
- 4 cups lightly packed arugula
- 1 Tbsp Italian seasoning
- 1/4-1/2 tsp crushed red pepper
- zest of one lemon
- 12 ounces whole-wheat or Barilla Plus pasta
- sea salt and black pepper
- Parmesan cheese (optional)
- Juice of one lemon (optional)
Preheat the oven to 400 degrees. Cut the tomatoes in half lengthwise, spread out on a foil lined backing pan. Mix together the garlic, Italian seasoning, red pepper, 1/4 cup of olive oil, and few pinches of salt and pepper; pour mixture evenly over tomatoes. Drizzle with another 1/4 cup of olive oil. Roast until soft and lightly browned, about 45 minutes. Crush half of the roasted tomatoes in a large bowl with a fork.
Boil the pasta water, salt until it tastes like seawater (this is what they do in Italy!), and cook the pasta until al dente. Reserve a little pasta water to loosen the sauce, if needed. While pasta is cooking, heat remaining tablespoon of olive oil over medium heat. Add chickpeas and arugula to the pan. Once chickpeas are heated through and arugula is wilted, add to the crushed tomato bowl with pasta and lemon zest; toss to mix. Add reserved pasta water as needed.
Divide pasta among 4 plates, top with remaining roasted tomatoes, Parmesan cheese, and lemon juice.
Megan: I know it’s almost blasphemous, but despite being a runner (and living in Italy for a few months), I’m not a fan of pasta. Maybe it was all the spaghetti and Ragu I ate growing up or too many bad Olive Garden experiences, but when it comes to noodles I can take it or leave it. Luckily, I’ve learned to love (and cook!) other grains. One of my favorites is quinoa, an ancient grain that hails from South America. Quinoa is perfect for vegetarians (and meat-eaters, too) because it has a high protein content and contains all essential amino-acids. Quinoa is also gluten-free, easily digestible, and high in fiber. The following recipe is my Mediterranean take on quinoa. Enjoy!
Mediterranean Quinoa Salad
Ingredients (for four servings):
- 1 cup of dry quinoa
- 1 pint of cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 cup pitted kalamata olives, halved
- 1 cup feta cheese
- 1 Tablespoon of olive oil
- Salt and pepper to taste
Place 1 cup quinoa and 2 cups water in a medium saucepan and bring to a boil. Reduce to simmer, cover, and cook until all water is absorbed (about 10 – 15 minutes). The grain will be soft and translucent when done cooking. Transfer quinoa to a large bowl and allow to cool slightly.
Add tomatoes, cucumber, olives, and feta cheese to quinoa. Toss to combine. Drizzle with olive oil and season with salt & pepper. Serve immediately or refrigerate until ready to eat.
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At least one of you may want to try the recipe below. It is a huge hit here (except for the kids).
Skillet white beans, spinach & tomatoes over Linguine
High in calcium and very yummy
INGREDIENTS
2 tsp olive oil
1 Tablespoon minced garlic
2 cans diced tomatoes with basil, garlic and oregano (do not drain)
1 can any white beans (I use Great Northern or Navy usually)
1 package fresh spinach
6 cups cooked linguine
6 Tablespoons Romano or Parmesan cheese (grated)
DIRECTIONS
1. Heat oil in a large nonstick skillet.
2. In a separate pan start boiling water for linguine and get linguine cooked while you continue.
3. Add garlic, saute for a minute or so.
4. Add tomatoes and beans and bring to a boil.
5. Cover with spinach, top with lid, reduce heat to low and simmer about 10 minutes. Stir occasionally.
6. Spoon tomato/beans/spinach mixture over linguine and sprinkle with cheese.
This makes 6 servings of 1 cup of pasta, 1 cup of sauce and 1 tablespoon of cheese.
Number of Servings: 6
Recipe submitted by SparkPeople user TWINMOM143.
And for Megan, this recipe which I have made with brown basmati rice when I don’t have quinoa.
Quinoa and Black Bean Salad
Serves: 8
This substantial salad offers a healthy balance of vegetables and protein. It provides a wide range of textures, colors, and seasonings. Printed with permission from the American Institute for Cancer Research.
INGREDIENTS
1-1/2 cups quinoa
1-1/2 cups canned black beans, rinsed and drained
1-1/2 Tbsp. red wine vinegar
1-1/2 cups cooked corn (fresh, canned or frozen)
1 red bell pepper, seeded and chopped
4 scallions, chopped
1 tsp. garlic, minced fine
1/4 tsp. cayenne pepper
1/4 cup fresh coriander leaves, chopped fine
1/3 cup fresh lime juice
1/2 tsp. salt
1 1/4 tsp. ground cumin
1/3 cup olive oil
DIRECTIONS
1. Rinse quinoa in a fine sieve under cold running water until water runs clear.
2. Put quinoa in a pot with 2-1/4 cups water.
3. Bring to a boil, then cover and simmer 20 minutes or until water is absorbed and quinoa is tender.
4. Fluff quinoa with a fork and transfer to a large bowl and allow to cool.
5. While quinoa is cooking, in a small bowl toss beans with vinegar and salt and pepper to taste.
6. Add beans, corn, bell pepper, scallions, garlic, cayenne and coriander to the quinoa. Toss well.
7. In a small bowl whisk together lime juice, salt, cumin and add oil in a stream while whisking. Drizzle over salad and toss well with salt and pepper. Salad may be made a day ahead and refrigerated, covered. Bring to room temperature before serving.
NUTRITION INFO
Calories: 277
Fat: 11 g
Carbohydrates: 39 g
Protein: 8 g