Anyone who knows me well will tell you there are a few foods that I have an absolute weakness for, particularly peanut butter… and BURGERS:) Unfortunately, depending on the burger, it can be a pretty saturated fat laden and calorific indulgence. The good news? It doesn’t have to be!
After taking some time off post track season, I am beginning to slowly work back up to running a moderate amount of mileage, and with that comes the kind of hunger only an athlete can identify with. One of my favorite things about summer is spending time outdoors on warm summer nights. Cooking a delicious and healthy meal then dining in the fresh air post run= a wonderfully simple pleasure in life.
This week after a particularly satisfying trail run over hills, I made fruit salad, oven baked asparagus spears, and turkey burgers.
Turkey Burgers (makes 4 burgers)
- 1 lb 93% lean ground turkey
- 1 tsp salt
- 1 tbsp spicy brown mustard
Combine turkey, salt, and mustard in a bowl, form into patties, and let sit in the refrigerator for at least 30 minutes. Cook patties 8-10 minutes on each side at 375 degrees. Careful not to overcook because turkey burgers will be lighter in color than beef and can dry out quickly. I used whole wheat sandwich thins as a lighter bun option. I combined 1 mashed avocado, a dash of hot sauce, and fresh cilantro from the garden for a fresh and flavorful spread. Arugula’s peppery flavor complemented the mustard in the burgers and added texture.
- 2 peaches
- ¾ C blueberries
- ½ C dried cranberries
- ½ C pecans
- juice from ½ a lime
It can be hard for athletes who are trying to eat healthy, but also run high mileage, to get enough calories. Adding calorie dense dried fruit and nuts to a fruit salad like this one, can help ensure that both nutrient and energy needs are met, leading to better recovery and performance.
Squeeze juice from ½ a lime, lightly salt, and pepper. Bake 15 min