Tuesday, September 1, 2009

Runner's Palate September Recipe: Brown Rice Breakfast

I love super simple recipes that taste great and don't use many ingredients and the ingredients you do use are ones you'll most likely have in your pantry. I recently ran across one such recipe—Healthy Brown Rice Breakfast—from Bethenny Frankel of Diet.com. This 5-minute easy-to-make breakfast also doubles as a great post-run recovery snack. Give it a try!

Brown Rice Breakfast
Ingredients:
½ cup cooked brown rice (Note: the quick-cook brown rice varieties work really well. I like to fix a big bowl at the beginning of the week and then it's ready to use for this recipe each morning or after a run)
1 Tbsp. slivered almonds, pecans, or walnuts
1 Tbsp. raisins or cranberries
¼ cup soy milk or skim milk
1 Tbsp. maple syrup or honey
dash of vanilla extract
sprinkle of cinnamon


Directions:
Combine all the ingredients into a small sauce pan and stir until thoroughly mixed. Heat until warm throughout. (May also combine in a ceramic or plastic bowl and heat in the microwave.)
Makes one serving.




The total calories (using soy milk and almonds) is about ~317 which is perfect! A pre-run breakfast should be around 300 calories. The protein content is ~7.5g and the carb content is ~54g which is also a great ratio of carbs to protein for after running recovery. Gives you the carbs you need to restock the glycogen stores you've just used for the run and provides you with some protein to help rebuild muscle tissue. So, eat up!!

Do you have quick-n-easy healthy recipes that would make a great breakfast or recovery snack for runners? If so, send them to runnerdudeblog@yahoo.com for possible posting on the blog!

13 comments:

Dena said...

Looks yummy!

Ness said...

Looks delicious is oatmeal as good as brown rice?

Stan said...

do they give the caloric value?

Regina said...

Yum..that is a definite try for me.

is that the woman from "Housewives of NYC"?

Ness said...

I think it is about the same caloric value, but i will try it for sure with rice. thank you for the great recipe!!

RunnerDude said...

Hey Dena! Let me know if you try it.

RunnerDude said...

Hey Ness! Haven't tried it with oatmeal, but I'm thinking that would work just as good. If you use the packaged variety it might up the sodium content though.

RunnerDude said...

Hey Stan! The calories (using soy milk and almonds) is about 317 which is perfect! A pre run breakfast should be around 300 calories. The protein is 7.5g and the carbs is 54 which is also a great ration of carbs:protein for after running recovery. Gives you the carbs you need to restock the stores you've just spent and gives you some protein to help rebuild muscle tissue. So, eat up!!

RunnerDude said...

Hi Regina! I think she is, but she's also a Celebrity Natural Food Chef. Funny, huh?

RunnerDude said...

Hey Ness! I think Oatmeal might have about 30 less calories, but basically the same. Let me know how it tastes!

Dena said...

I made this this morning. Very good tasting. However, I found it sweet enough that it left me wanting more when I was finished with it. I eyeballed the ingredients so maybe I went overboard with the vanilla/cinammon? But I didn't find it as filling as I'd hoped for. Going to try again though, because it was yummy.

RunnerDude said...

Hey Dena! Maybe try adding a dollop of lowfat Greek Yogurt on top. That would add a little extra umph that might make it more filling.

unathleticrunner said...

yum Thanks for the post!