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Running on Food: Summer Tastes!

Posted Jun 08 2009 6:36pm

This article is part of a new series on Nutrition for Runners.  Heatherfrom the blog, Trials of Training, has offered her expertise in Nutrition to runners in the Lounge to pass along information on recipes, nutrition, and running/food related questions.  She has her BS in Nutrition from Penn State, she is currently working to be a Registered Dietician, and is a loves to help runners with their questions.   

Summer Tastes


Running on food

I love stocking up on fresh summer produce. This season gives us so many colorful and tasty options! In my search for some fun new recipes to test out this summer, had just what I was looking for! They have an entire section devoted to Quick Summer Dishes.  These Salmon burgers look easy and are a great alternative to your typical ground beef!

Salmon Burgers

Servings: 4

1 cup finely chopped red onion 
¼ cup thinly sliced fresh basil 
¼ tsp salt 
¼ tsp freshly ground black pepper 
1 lbs Salmon filet; skinned and chopped 
1 tbsp hot pepper sauce 
1 large egg white 
Cooking spray 
8 (3/4 ounce) slice focaccia, toasted

Combine the first 5 ingredients in a large bowl. Combine hot pepper sauce and egg white in small bowl; then add to the salmon mixture, stirring well.

Divide the mixture into 4 equal portions, shaping each into a ½-in thick patty. Heat a large nonstick skillet over medium-high heat, coating the pan with cooking spray. Add the salmon patties; cook 3 minutes on each side until heated through, reaching your desired degree of “doneness”.

Serve on toasted focaccia. For extra fiber and nutrients, choose a whole-wheat hamburger bun/roll! Also, top these with lettuce, tomato and/or onion to add a few veggies in the mix.

Nutrition information (per Salmon patty) :  
Calories: 190 
Fat:  8.8 g (mostly in the form of healthy unsaturated fats!)  
Carbohydrate: 1.1 g 
Protein: 25.2 g 
Sodium: 236 mg 
On the side? Seasonal summer fruits are among my favorite side dishes. They add bright colors and a Lot of nutrients to your plate! Chop up some watermelon, cantaloupe, strawberries and/or pineapple for an easy fruit salad. Another summer fruit medley – cut up some plums, nectarines and peaches, mixed with red and/or green grapes and tossed with fresh lime juice.

If you’re craving a veggie side, here’s another easy recipe

Green beans with Lemon and Garlic

Servings: 6 

2 cups water 
1 ½ lbs green beans, trimmed 
1 ½ tbsp olive oil 
1 ½ tbsp butter 
1 garlic clove, minced 
2 tbsp fresh lemon juice 
¼ tsp salt 
¼ tsp freshly ground black pepper 
2 tbsp chopped fresh parsley

Bring water to a boil in a large skillet. Add beans; cover, reduce heat, and simmer for 8 minutes or until tender. Drain beans and pat dry. Heat oil and butter in a pan over medium heat. Add garlic and sauté for 30 seconds. Add the beans, juice, salt, and pepper; cook 2 minutes or until thoroughly heated. Sprinkle with parsley.  
Nutrition Information (per serving)  
Calories: 49 
Fat: 2.2g 
Carbohydrates: 7.2 g 
Protein:  1.7g 
Sodium: 111 mg

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