This year weâ€™re teaming up with the Canada Running Series to bring you the best pre- and post-run recipes to fuel your marathon training! Each week weâ€™ll feature a new and unique recipe from one of our CRS Community Leader Ambassadors. This week features TWO RECIPES, one from Andrew Chak and another from Karen Kwan. Do you have a recipe youâ€™d like to share? Share a photo on Twitter or Instagram using the hashtag #TrainWithGrains for your chance to win a â€śGood in Every Grainâ€ť Prize Pack valued at $50!
Andrew Chak: No Sweat Apple Crisp
As runners, we often work up enough sweat on our own so itâ€™s great to find solutions that make the other parts of our lives just a little bit easier. When it comes to a nutritious snack, Iâ€™m thankful for what my wife can whip up to feed a hungry marathoner and three growing boys.
Over the years, she has made us a dish of â€śno sweat apple crispâ€ť that has the taste of apple pie with much less effort. Feel free to adjust the sugar content to your liking. Enjoy!
- 5 cups of apples â€“ washed, peeled and sliced
- 2 tbsp. brown sugar to coat the apples
- 1/2 cup brown sugar for the crisp
- 1/2 cup rolled oats
- 1/4 cup all-purpose flour
- 1/2 tsp. cinnamon
- 1 tbsp. of crunchy flax cereal for some extra oomph in the crisp
- 1/3 cup butter â€“ softened
- Preheat the oven to 350Â°F.
- Place the sliced apples into a baking dish. Add 2 tbsp. brown sugar and mix with the apples to coat them.
- Pour the brown sugar, rolled oats, all-purpose flour, cinnamon, and crunch flax cereal into a mixing bowl. Grab a fork and imagine yourself doing track repeats in the bowl as you mix the ingredients together.
- Mix in the softened butter until it is nice and crumbly.
- Sprinkle the crumbly mix over the apples.
- Bake uncovered for 30 minutes or until the fruit is tender.
- Fight every urge to start munching down the crumble until it at least cools down a bit.
Karen Kwan: Savoury Oatmeal
Iâ€™m in training for a marathon about 45 weeks out of the year for the past five years. And Iâ€™ve been called a machine by many people. I actually use this idea of being a machine to help me during a run; I try to really think of myself as a machine, one that can keep on keepinâ€™ on without feeling any of the agony and pain marathon training can entail. Iâ€™ll likely be thinking of this next weekend when Iâ€™m running the Scotiabank Toronto Waterfront Marathon as I work towards my summer of sweat #keepsweating goal.
To keep this machine performing well for training and racing, grains are key part of my diet. Healthy whole grains help the body to recover from a tough workout and they help provide the energy our muscles need to get through the training (whether itâ€™s speed work on a track or an easy recovery run) or the 42.2 kilometres of the big race day.
Another great aspect of whole grains? They will have you feeling full so Iâ€™m a fan of having a bowl of steel-cut oats for breakfasts, and especially so before a morning run. And while Iâ€™ve been eating it simply (usually with just a touch of honey and a small handful of nuts), Iâ€™ve started trying it as a savoury dish.
With a splash of soy sauce and chopped scallions, it reminds me a lot of congee (that soupy rice thatâ€™s a comfort food I grew up with). Thanks Mark Bittman for the idea. Post-run, I have more time to cook so one of my new favourite savoury ways to eat my steel-cut oats is topped with some crumbled bacon, avocado and a fried or poached egg (I finally tried poaching eggs using a mesh strainer and, yay, success!) and some chopped chives and sriracha. I think itâ€™d also be delicious with some caramelized onions and a soft-boiled egg, and maybe even some blue cheese, hello, stinky but yummy breakfast bowl!
Whether youâ€™re just kickstarting a new workout routine or are a fitness buff, #trainwithgrains and youâ€™ll have the fuel and improved recovery your body needs to perform at its best. Want to add this to your diet! Wellâ€¦I can help you with that!