Prep9 re: the nutrition
challenges of a run this long, I mentioned two of my favorite "ultra foods."
Here are recipes for them and some comments.
One of my “real food” staples will
probably be one of these yummy muffins that I carry along with me each day
(or until I get sick of them!).
I don’t remember where I got this
recipe. The muffins are a bit time-consuming to make, even with a food
processor, but they are well worth it in taste and good nutrition for athletes
who like the ingredients. I plan to make and freeze a bunch before we begin the
1 cup whole-wheat flour
1 cup all-purpose flour
1 ½ cups oat bran
¾ cup packed brown sugar
1/3 cup nonfat dry milk
¼ cup flaxseed
4 teaspoons ground cinnamon
2 teaspoons baking soda
2 teaspoons baking powder
½ teaspoon salt
2 cups shredded carrot
2 cups chopped Granny Smith apple,
1 cup raisins (and/or other dried
fruit, like cranberries)
½ cup chopped walnuts (optional – we
like the crunch)
1 cup fat-free milk
¼ cup canola oil
2 teaspoons vanilla extract
3 large egg whites
1 chopped thin-skinned orange, peel
Preheat oven to 375 degrees.
Lightly spoon flours into dry measuring cups; level with a knife. Combine
flours and the next eight ingredients (flour through salt) in a large bowl,
stirring well with each addition. Stir in carrot, apple, dried fruit, and nuts.
Combine milk, oil, vanilla, egg whites, and orange in a blender or food
processor; blend until smooth. Make well in center of flour mixture. Add milk
mixture and stir until just moist.
Spoon batter into 24 muffin cups coated with cooking spray. Bake 20
minutes or until muffins are browned and spring back when touched lightly in the
center. Remove muffins from pans immediately and place on wire rack to cool. Eat
warm, or keep refrigerated or frozen until ready to eat.
Per serving (without nuts): Calories
114 (22% from fat); FAT 2.8g; PROTEIN 3.5g; CARBS 22.6g; FIBER 3g; CHOLESTEROL
0mg; IRON 1.1mg; SODIUM 188mg; CALCIUM 61mg.
OK, weird food habit time: my favorite breakfast at
home, and especially before an ultra race, is hot oatmeal with milk, raisins, and a
little granola for the crunch, flavored coffee, juice, and (ta da!!) PUMPKIN
The latter concoction grosses Jim out, making it even more
fun to eat! One of my ultra girl friends likes it (hi, Dru!), so I know I’m not the only
There are just four ingredients in this “comfort” food, and
they are nutritious:
Nuke a plump sweet potato in the microwave until it is
soft. Peel it and mash it up in a big plastic bowl with a lid so you can store it in the
refrigerator. Add a can of plain pumpkin, a big spoonful of creamy or crunchy
peanut butter, and 14 ounces of chicken or veggie broth. Stir after each addition.
I don't add any seasonings, but you can if you want. Heat and serve.
It’s yummy in the morning because it’s sweet, or for lunch
if that’s your preference. It’s loaded with carbs and the vitamins and minerals
found in dark orange vegetables.
I'm sure I'll have plenty more to say about food as
I move up the Appalachian Trail. If I have to consume 5,000 to 6,000 calories a
day, food is going to be on my mind constantly. I'll let you know what works for
me, but remember we're all "experiments of one."