Running Nutrition {Beet & Butternut Buddha Bowl}

[runningproject]

Hey there runners!  I hope all is well as you hit the streets or trails on your latest training endeavors.  I’m back this week with another easy recipe to add to your recovery repertoire.  The last few ideas I have shared have been more on the sweet side of things, so I figured it was about time to add a savory meal idea to the @runningproject archives.

Buddha bowls are an excellent meal to have in your cooking arsenal.  If you look on Instagram you may think they have to be ridiculously beautiful and elaborate, but in reality they can be as simple as most salads.  In essence I would say most of mine are basically a deconstructed salad. ;)  Instead of mixing everything together in one big bowl, one of the benefits of a Buddha bowl is that you can pick and choose how much of each ingredient you want at that particular moment.  Need some extra protein after a high intensity run?  Add an extra scoop of beans.  Depleted on nutrients?  Throw in an extra handful of greens or some more bright veggies.  Feeling nutty?  Pile on some extra!

The basic components for a bowl like this are a layer of dark leafy greens, a serving of protein (usually vegetarian like beans, tofu or lentils), colorful vegetables (raw or cooked), a whole grain or starchy vegetable (you could also double up on your other veggies), small serving of healthy fat (avocado, nuts, seeds), and a dressing or sauce.  I think it is a really great way to get a lot of nutrition into one bowl as it really makes you think about the components.  You can also constantly change the ingredients, so even though the basic template may be the same you can still get a lot of variety and never get bored!

This particular bowl I wanted to make sure to add plenty of foods we have talked about before as being beneficial for us runners.  Of course leafy greens are the base of any healthy meal plan.  The beets in this are great for cardiovascular health and fighting free radicals formed during intense exercise.  The tomatoes have lycopene which helps your skin stay vibrant and healthy after being out in the sun.  The squash has potassium to replenish the muscles, a bit of vitamin C for immune health and inflammation, and vitamin A which is another powerful antioxidant with roles in heart and lung health.  The beans and hemp seeds provide amino acids and fatty acids which are also important in muscle building and heart health.  Finally, I made sure to add ginger, lemon and turmeric in the dressing to really boost the anti-inflammatory properties.  Altogether it made for a delicious meal to really get my body feeling great after runs this week!

Beet & Butternut Buddha Bowl w/ Zesty Tahini Dressing

Makes 4-5 Bowls

• 4 small beets, roasted & chopped
• 1 medium butternut squash, peeled & seeded, chopped
• 2 cups cooked beans (I used fresh lady peas, but chickpeas or any other bean would work)
• 1 ½ cups cherry tomatoes, halved
• 4-5 tablespoons hulled hemp seeds (can sub pumpkin or sunflower seeds)
• ¼ cup tahini
• 1 small lemon, zest & juice
• 1 tablespoon miso
• 1 tablespoon apple cider vinegar
• 1” piece fresh ginger, peeled & chopped
• ½ teaspoon ground turmeric
• 1 small jalapeno, seeded & chopped (can omit if you prefer less heat)
• water to thin
• leafy greens of choice to serve (kale, spinach, chard, beet greens, arugula...)

Preheat your oven to 375 degrees Fahrenheit.  Place your beets in a small casserole dish with a little bit of water, cover and place in the oven to cook for about 45 minutes or until soft.  Stir occasionally.

Place your butternut squash pieces on another baking sheet and sprinkle with a little salt and pepper (I used a Turkish seasoning with oregano, cumin, sumac and a few other spices).  Place in the oven with the beets and cook for about 30 minutes or until soft.  Remove both veggies when done and let cool.

While the veggies cook, make your dressing.  Place the tahini through the jalapeno in a small blender or food processor with a few tablespoons of water.  Blend until smooth.  Taste and adjust any of the ingredients to your liking or add a little extra water if it is too thick.

To assemble your bowls, place a big handful or two of greens in the bowl.  Add about a half cup of the beans and a generous scoop each of the tomatoes, beets, and squash.  Sprinkle about a tablespoon of seeds and however much dressing you like.  Enjoy!

These are great fresh, but also pack well for a post-run lunch at work.  You can just put the dressing in a small container to keep the rest of the vegetables fresh.  Anyone else love a good Buddha bowl?

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Posted by @plantstoplanks on behalf of the @runningproject

Comments

[run.vince.run]

That looks pretty awesome, will have to try it out.
Regards @run.vince.run

[plantstoplanks]

It's a good combination--especially when you mix it all together to get the perfect bite! :)

[lenasveganliving]

Colorful bowl of goodness with another one of your special dressings. I think I will call you the dressing queen, lol. I am always amazed with all the ingredients you come up with Katie. It must taste super delicious 🍒 🍌🍑🌿🍍🍓🍇

[plantstoplanks]

Haha, I'll gladly take the title. ;) It is amazing the differences in taste you can get by changing just a few ingredients. I love making tahini dressing, and it always seems to come out slightly different (yet still delicious) every time.

[puravidaville]

Yum, this looks incredible. I’ll take two please!

[plantstoplanks]

Coming right up! ;)

[sivatibet]

Not a runner but this looks scrumptious. I have a few ingredients missing now but I'll have to try the dressing sometime soon!

[plantstoplanks]

That's alright, you don't have to be a runner to eat well and take care of your body! Do you exercise otherwise? 😀