Plant-based perfection: super snacks for runners

Whether you already enjoy a plant-based diet, are curious about trying more plant-based nutrition or are simply looking for some fast, healthy snacks for pre or post-run, we’ve got you covered. Runners can successfully fuel with a variety of different styles of eating, but plant-based nutrition is becoming more popular among elite athletes and regular runners—the shift in eating is credited with lowering inflammation levels, improving cardiovascular health and preventing diseases like diabetes. Here are a few delicious recipes to fuel your next run.

Sweet Potato and Oat Muffins

Enjoy these delicious sweet potato and oat muffins as a nutritious snack before or after (or during) your run. Store any leftovers in an airtight container at room temperature for up to three days, or freeze for longer storage.

(adapted from my plantiful cooking)

Ingredients

1 cup mashed sweet potato (about 2 medium sweet potatoes, cooked and mashed)
1/4 cup unsweetened applesauce
1/4 cup maple syrup or agave nectar
1/4 cup almond milk (or any plant-based milk)
1 tsp vanilla extract
1 cup whole wheat flour
1 cup rolled oats
1 tsp baking powder
1/2 tsp baking soda
1 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp salt
Optional: 1/4 cup chopped nuts or seeds for added texture

Directions

Preheat your oven to 375°F (190°C) and grease a muffin tin or line with paper liners. In a large mixing bowl, combine mashed sweet potato, applesauce, maple syrup, almond milk and vanilla extract. Mix until smooth.

In a separate bowl, whisk together whole wheat flour, rolled oats, baking powder, baking soda, cinnamon, nutmeg and salt.

Gradually add the dry ingredients to the wet ingredients, stirring until just combined. Be careful not to overmix. If using, fold in chopped nuts or seeds. Spoon the batter into the prepared muffin tin, filling each cup about 3/4 full.

Bake for 20-25 minutes or until a toothpick inserted into the center comes out clean. Allow the muffins to cool in the tin for a few minutes, then transfer to a wire rack to cool completely.

Scott Jurek’s Rice Balls (Onigiri)

These are a favourite of ultrarunning legend Scott Jurek, from his book Eat & Run.

Ingredients

2 cups sushi rice
4 cups water
2 teaspoons miso
3–4 sheets nori seaweed

Directions

Cook the rice in the water on the stovetop or using a rice cooker. Set aside to cool.

Fill a small bowl with water and wet both hands so the rice does not stick. Using your hands, form ¼ cup rice into a triangle. Spread ¼ teaspoon miso evenly on one side of the triangle. Cover with another ¼ cup rice.

Shape into one triangle, making sure the miso is covered with rice. Fold the nori sheets in half and then tear them apart. Using half of one sheet, wrap the rice triangle in nori, making sure to completely cover the rice.

Repeat using the remaining rice, miso and nori.

Chickpea flour mini quiches

Enjoy these tasty protein-packed mini quiches warm, or wrap them up and eat them on the go.

Ingredients

1 cup chickpea flour
1 cup unsweetened almond milk
1/2 cup diced vegetables (spinach, bell peppers, onions, mushrooms, etc.)
1/4 cup nutritional yeast
1 tsp baking powder
Salt and pepper to taste

Directions

Preheat your oven to 375°F (190°C) and grease a mini muffin tin. In a bowl, whisk together the chickpea flour, almond milk, nutritional yeast, baking powder, salt and pepper until smooth.

Stir in diced vegetables, and pour the batter into the prepared muffin tin, filling each cup about 3/4 full.

Bake for 15-20 minutes or until the edges are golden brown and the tops are set. Let cool slightly before removing from the tin. Enjoy warm or at room temperature for a protein-packed snack on the go.