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
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
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 firstname.lastname@example.org for possible posting on the blog!