An Injured Runner’s 3 Meal Cook Book

Injured?  Cancel the pity party, put on an apron (or not) and spend a little extra time in the kitchen with some new recipes that are tasty and good for your injured self.

Trust me, think about all that selfish time you’ve put into your running, racing, traveling etc. – your friends/spouse has noticed.  Cook them some delicious food and put some money in the bank for the time when you are healed and being selfish again.  Seriously, you owe your friends/spouse.  If you don’t have any friends or a spouse, you owe yourself.

Super Easy Quinoa Salad

I kept eating all of mine before I could take a photo.  Photo Credit: Flickr

1. Cook a ton of quinoa (treat yo’ self and make it in a rice cooker).  Really, you can watch all the Mountain Outpost videos you missed while it cooks!

2. Get a bunch of salad greens, any greens will do.  To avoid wearing your super fancy salad, chop the greens up into little bits.

3. Add fruits and veggies and other stuff.  Strawberries, blue berries, almond slivers, avocado, tomatoes, carrots, cabbage, chocolate, cake bites…whatever you have or whatever looks fresh and affordable at the market.  Chop that stuff up and throw it on top.  Do you like cheese? Put that on the salad.  Eat meat? Pile it on (probably cook it first).

4. Dress it up nice.  Your choice but I highly recommend Annie’s Shiitake or Bragg’s Ginger & Sesame.

Put it in your face.  Eat a lot.



¡Uno! Get some chips.  Put them on a plate.  Maybe smash them a little.

¡Dos! Cook some beans (see rice cooker advice above for those savvy chefs) or open a can of already cooked beans and warm them up (if you are somehow busy – you aren’t running though, what else are you doing?).  We’re talking black beans, pinto beans, lentils or even some refried beans.  Put those on top of the chips.

¡Tres! Make some yummy topping/red chili:

Chop up all or most of the following: Garlic, Onions, Jalapeno, Shallots, Diced Potato.

Put a ton of oil (probably olive or coconut) in a skillet on medium heat and cook the stuff you chopped up.  Make sure to stir it around a bit.  Have some chili powder? Throw a couple of tablespoons in once things are all hot and oiled up and mostly done cooking.  Got cumin?  Toss some of that in there too.  Then add some water, bring it to a boil and then remove it from the heat to thicken up.  Now you have a nice red chili.  ¡Super!

In the same skillet (if you have transferred the sauce) or in another one, crack a number of eggs (four seems like a good number) and cook them to your liking.  Scrambled and over easy/medium work well.

Layer it all up, add some of your left over quinoa from making your salad, maybe some avocado, salsa, cilanto, fresh onion, tomato, cheese, crème fraîche or whatever floats your boat and get after it!  Buen provecho.

Sesame Teriyaki  Fill In the Blank  and Fried Rice

IMG_6161.JPG1. Cook a bunch of rice.  White, Basmati, Jasmine, Brown, Black, Arborio, whatever.  Use a rice cooker to make your life easier (seriously, if you don’t learn anything else from this, get a fudgin’ rice cooker).  Once the rice is done, put a bunch of oil in a pan, turn up the heat to medium-ish, add the rice and let it get crispy.  Throw a couple handfuls of frozen mixed veggies in and then crack a couple eggs.  Once everything is cooked up nicely, toss a little soy sauce or Bragg’s Liquid Aminos on top and set it aside.  Boom!  Fried Rice.  Try not to eat it all before the rest of your meal is ready.

2. Pick something that you want to put on it.  Cauliflower (pictured above), other veggies, or some meat.  Cook it in the oven at 450 Degrees for a while until whatever it is turns lightly brown and smells good – or if it’s cauliflower, smells kind of like farts.  If it’s meat make sure it’s cooked all the way through.

3. Make a super tasty sauce by mixing the following essentials: Soy Sauce or Bragg’s Liquid Aminos (0.5 cup), Rice Vinegar (0.25 cup), Sesame Oil (3 teaspoons), Garlic (as much as you want), Ginger (as much as you want) and maybe some hot sauce (I really like Arizona Pepper’s stuff right now).

Many recipes call for sugar or maple syrup (up to 0.5 cup), but it really cuts down on the whole healthy thing…you do what you want though.  Whisk your sauce fixings up good and put it on the heat (medium-high to high). While it’s heating up, mix the following magical thickening mixture:

0.25 cup water and 1 tablespoon corn starch (make sure it’s all mixed up good)

Once the sauce is boiling, add the magical thickening mixture while stirring well and remove it from the heat.

Put the thing you cooked on some rice, then put the sauce over that.

Put an avocado on it.  Because avocados are delicious and magical.  (Or not).

Eat it up, up, up!



What are your favorite meals to cook either while running or while sidelined by injury?

Let me know in the comments below and be sure to share this post with all those runner chefs in your life.

Happy Trails!

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