Run Fast, Cook Fast, Eat Slow is is a great cookbook for athletes but not only. The full family will enjoy these healthy receipts. The receipts are great and from the writter, the receipts are easy and allow you to “cook Fast”. It is great for our busy life and allow us to ensure we have enough time to train. They give a lot of tips on the way to spend less time cooking.
I presented the book in the 15 books for runner article.
In this article, you can find the receipt of Run Fast Eat Slow Marathon Bolognese, the revisited recipe for the Spaghetti Bolognese adapted for runners.
SHALANE FLANAGAN
Shalane is an Olympic silver medalist, four-time Olympian, 2017 TCS New York City Marathon champion, World Cross Country Bronze medalist, and multiple American record holder. She is the third fastest American marathoner in history, with a time of 2:21.14. Shalane is the fastest American woman to run the Boston Marathon, 2:22.02.
ELYSE KOPECKY
Elyse is a New York Times bestselling author, chef, nutrition coach, and inspirational speaker. Her friendship with Shalane began over 18 years ago on the cross-country team at the University of North Carolina.
You can find the book on Amazon (click on the affiliate link) :
I love the “Superfood Soup” for the winter. I add brown rice to it, for a great diner after the Tuesday track sessions. It is filled with vitamins in the fresh vegetables and spices. It will help the the body to be strong during the cold winter runs.
On their internet site, there is a great 7 day meal plan for your marathon season.
One of the most important part of the marathon is the carb-loading the few days before the race. Saturday you should eat in normal qualtity, but the Friday evening, ensure you get a good extra portion. Pasta is the king of the carb load. Shalane and Elyse prepared their own version of the Pasta Bolognese. Here is the receipt:
RUN FAST EAT SLOW Marathon Bolognese
FOR A SAUCE THAT SUSTAINS
Traditional bolognese is heavy on the beef and skimpy on the veggies. We prefer our sauce to be veg-loaded to maximize flavour and nutrition.
The first time you make this sauce, try it with the enticing combo below, but once you’ve mastered the sauce making, experiment by using any assortment of your favorite veggies.
We love our pasta as much as the next runner and like this saucebest on top of spaghetti. But if you’re following a gluten-free diet, it’s also delicious over brown rice or roasted spaghetti squash. SERVES 4
Ingredients:
1 tablespoon extra-virgin olive oil
1 pound ground beef or bison (preferably grass-fed)
2 teaspoons dried oregano
1 teaspoon fine sea salt, divided
3 cloves garlic, minced
½ teaspoon red pepper flakes (optional)
2 red bell peppers, seeded and chopped
2 heaping cups sliced mushrooms
1 can (28 ounces) crushed or diced tomatoes*
4 cups baby spinach or chopped kale (optional)
Parmesan (optional)
*It’s worth paying a little extra for a high-quality brand of canned tomatoes to get a sweet result. If your sauce tastes too acidic, add a teaspoon or two of sugar.
Directions:
1 . Heat the oil in a large pot over medium-high heat. Add the beef and ½ teaspoon of the salt and cook until lightly browned, stirring frequently while breaking up the meat into bite-size pieces, about 3 minutes. Add the garlic, oregano, and red pepper flakes (if using), and sauté for one minute.
2 . Add the bell peppers, mushrooms, and remaining ½ teaspoon of the salt (if your meat is lean, add another tablespoon of oil). Cook, stirring occasionally, until the mushrooms soften, about 5 minutes
3 . Add the tomatoes. Bring to a boil, reduce heat to a simmer, and cook uncovered, stirring occasionally, until the sauce thickens, about 25 minutes. Stir in the spinach or kale (if using).
4 . Taste and add more salt and pepper, if needed.
5 . Serve over pasta, rice, zucchini noodles, or spaghetti squash and top with grated Parmesan (if using).
Mix It Up: This sauce is also delicious with carrots, celery, and onions instead of the garlic, peppers, and mushrooms.
Bon Apetit!
