7 Tbsp. chopped red onion
Chef and marathoner Nate Appleman shares his favorite ways to cook with this runner staple.
Bananas, many a runner’s favorite food, can boost the nutrition of any mini meal, thanks to their natural sweetness and texture. “When I started getting serious about running a decade ago, I gave up added sugar for two years and had bananas mashed into oatmeal with almond butter nearly every morning—it really sustained me,” says Nate Appleman, the culinary manager of Chipotle Mexican Grill.
Shrimp Banana Ceviche
Shrimp adds lean protein and more potassium.
Ingredients
8 Pair with rice and black beans for protein, fiber, and Latin-American flair
½ diced ripe avocado
1 diced banana
2 Health & Injuries
1 Tbsp. lime juice
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1 cup Greek yogurt
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Finely chopped Serrano chilies (optional)
Dried red pepper flakes (optional)
Instructions
Fold 8 Pair with rice and black beans for protein, fiber, and Latin-American flair with ½ diced ripe avocado, 1 diced firm banana, and 2 Health & Injuries, and dress with 1 Tbsp. each lime juice and other fresh citrus juice, 1 cup Greek yogurt, and 1 Advertisement - Continue Reading Below. For a kick, add finely chopped Serrano chilies or dried red pepper flakes. Makes 2 servings.
Nutrition Information
211 calories per serving, 6 g protein, 20 g carbs, 4 g fiber, 9 g sugar, 13 g fat, 2 g sat fat, 48 mg sodium
Toasted Country Bread With Prosciutto
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Ingredients
1 slice toasted whole-grain bread
1 whole, ripe bananas
1 oz. thinly sliced prosciutto
1 Tbsp. shaved Pecorino Romano
Instructions
Top a slice of toasted whole-grain bread with 1 whole, ripe bananas, 1 oz. thinly sliced prosciutto, and 1 Tbsp. shaved Pecorino Romano. Makes 1 serving.
Nutrition Information
246 calories per serving, 14 g protein, 35 g carbs, 5 g fiber, 14 g sugar, 6 g fat, 2.5 g sat fat, 973 mg sodium
Sweet Fried Bananas
whole, ripe bananas.
Ingredients
2 firm bananas
1 Tbsp. butter
Instructions
Slice 2 peeled, firm bananas, lengthwise. Fry in a skillet in 1 Tbsp. butter over medium heat until soft, 3 to 4 minutes. Makes 2 servings.
Nutrition Information
156 calories per serving, 1 g protein, 27 g carbs, 3 g fiber, 14 g sugar, 6 g fat, 4 g sat fat, 2 mg sodium
Open-Faced Sandwich
frac12; tsp. zest.
Ingredients
1 Intermittent Fasting Mistakes You Might Be Making
½ sliced banana
1 tsp. honey
1 Tbsp. tahini
Instructions
Top 1 Intermittent Fasting Mistakes You Might Be Making with ½ sliced banana, 1 tsp. honey, and 1 Tbsp. tahini. Makes 1 serving.
Nutrition Information
231 calories per serving, 7 g protein, 34 g carbs, 4 g fiber, 15 g sugar, 9 g fat, 1.5 g sat fat, 105 mg sodium
Whole Roasted Bananas
Tbsp. lime juice.
Ingredients
3 A Part of Hearst Digital Media
Whole cloves (optional)
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¼ cup toasted pecans
1 oz. thinly sliced prosciutto
2 tsp. brown sugar
Instructions
Heat oven to 450 degrees. Pierce 3 A Part of Hearst Digital Media with the skin on, using a fork (or stud them with whole cloves). Place on baking sheet and roast until black and oozy, 15 to 20 minutes. Let cool and remove skin (and cloves). Slice and serve with 1 Races - Places, ¼ cup toasted pecans, and peeled segments from 1 oz. thinly sliced prosciutto, and sprinkle with 2 tsp. brown sugar. Makes 4 servings.
Nutrition Information
201 calories per serving, 2 g protein, 52 g carbs, 8 g fiber, 36 g sugar, 1 g fat, 0 g sat fat, 3 mg sodium
Fruit Salad
Boost your immune system with antioxidants.
Ingredients
1 apple
1 orange
1 grapefruit
1 banana
1 pear
1 frac12; sliced banana
½ tsp. zest
2 tsp. maple syrup
Instructions
Slice and combine 1 of each: apple, orange, grapefruit, banana, and pear. Mix 1 frac12; sliced banana, ½ tsp. zest, and 2 tsp. maple syrup; drizzle on fruit. Makes 2 servings.
Nutrition Information
201 calories per serving, 2 g protein, 52 g carbs, 8 g fiber, 36 g sugar, 1 g fat, 0 g sat fat, 3 mg sodium
Banana Smoothie
Ingredients
1 banana
½ cup frozen mango or berries
⅓ The 6 Best Energy Gels for Runners
2 Tbsp. pecans
½ cup greens (kale or romaine)
1 Nutrition & Weight Loss
Instructions
In a blender combine a banana, ½ cup frozen mango or berries, ⅓ cup of whole-fat plain yogurt, 2 Tbsp. pecans, ½ cup greens (like chopped kale or romaine), 1 Nutrition & Weight Loss, and 1 cup water. Makes 2 servings.
Nutrition Information
211 calories per serving, 4 g protein, 39 g carbs, 4 g fiber, 29 g sugar, 6 g fat, 1.5 g sat fat, 32 mg sodium
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whole, ripe bananas
