Cooking Up Some Energy
Today was a day off from exercise. With last week being so unusual (traveling over the weekend, a late-night weeknight event), and yesterday morning spent running a full 12+ miles, today I needed to catch up on the homefront. Because. . .three weeks from today will be the day AFTER my 1/2 marathon – which means another weekend spent doing things other than what I really like to get done over the weekend. No, not laundry. Cooking.
Three weeks from today that 13.1 miles of focus, endurance, toughness and energy will be behind me, yet it’s not too soon to home in on the nutrition part of the equation (actually, I always keep an eye on that, but for those of you who are new to distance running, this may be surprising information. Uhmm and don’t forget; I’m a nutritionist, I simply CAN’T ignore the nutrition :)).
Good nutrition, just like good training, stokes energy. And you can’t get the sort of energy that keeps you going for 13.1 miles by only eating right 24-48 hours before your race. To get and keep enough energy for the entire 13.1 miles, you’ve got to start earlier.
For me, a large part of good nutrition means cooking. This weekend has been an EAT IN weekend. I love those. An EAT IN weekend is when every, single morsel of food I put into my mouth is something that I’ve prepared. Don’t get me wrong, of course I like to go out to restaurants. But I’m a little particular. When I eat out I want vegetarian/vegan options, and I want the food to be fresh, nourishing (not just filling), and satisfying. I’m big on quality, not quantity.
Besides, I love to cook. Needless to say, I just spent the better part of this afternoon whipping up meals for the week, but that was after I started my Sunday with my favorite waffle breakfast. I know that spending Sunday afternoon in the kitchen isn’t everyone’s idea of fun. Yet if you’re planning to put quality fuel in your tank, see if you can carve out even an hour to throw together a pot of soup or whip up a batch of hummus. Every homemade meal you make counts.
I’ve shared the recipe for the waffles – what’s extra fun (and a time-saver) is that you mix them up the night before. This recipe makes enough for leftovers; delicious served warm with peanut or almond butter and a side of fresh fruit for a speedy, nourishing weekday breakfast. And prepare to STAY full! Unlike typical waffles made from white flour, the ingredients used here add protein and fiber to keep your tank topped off.
A quick word about the syrup. Use real maple syrup if you can; nothing beats the flavor, and there are no additives/preservatives. Adding the applesauce is a trick I learned from my sister – it gives you more “syrup” with fewer calories, an important point, because even though real maple syrup is quality, it’s NOT calorie-free.
Yummy Breakfast Fuel
Overnight Waffles with Applesauce “Syrup” *
2 cups whole wheat pastry flour
1/4 cup ground flax (optional)
1/4 cup hemp seeds (optional)
1/3 cup millet (optional)
1 teaspoon yeast
1 Tablespoon sugar
1/2 teaspoon salt
2 Tablespoons butter (or vegan spread like Earth Balance) + 2 Tablespoons canola oil
1 large egg
1. Combine the flour, any of the optional ingredients, yeast, sugar, and salt in a medium-sized glass bowl. Add the milk, and whisk until blended. Cover the bowl tightly with plastic wrap, and let it stand overnight at room temperature. (If the room is warmer than 70 degrees F, put it in the refrigerator).
2. In the morning, preheat the waffle iron and melt the butter. Beat the egg in a small, separate bowl, then beat it into the batter along with the melted butter and canola oil.
3. Lightly spray the hot waffle iron on both the top and bottom surfaces with nonstick spray. Add just enough batter to cover the cooking surface.
4. Cook for 2 to 3 minutes, depending on your waffle iron.
5. Blend 1/2 cup applesauce and 1/3 cup pure maple syrup. Heat 10-15 seconds in the microwave, then pour over the steaming waffle.
* This recipe is adapted from “Amazing Overnight Waffles” from Molly Katzen’s Sunlight Cafe. I used Earth Balance spread and all of the “optional” ingredients. Heaven. . . .