Runner Recipes - UCAN Pancakes from Heidi Greenwood

Runner Recipes is back, and this time we have a tasty breakfast recipe from my friend and elite marathoner Heidi Greenwood. Heidi and I met in 2013 when we were both living in Cleveland, where our husbands were in med school/residency. How serendipitous that we both lived in CLE at the same time, less than a mile away from each other? During our brief stints in Ohio, Heidi and I shared many miles (and glasses of wine!), running together around Shaker Lakes and doing long runs on the Towpath in Cuyahoga Valley National Park. I was lucky to have this gal share her marathon wisdom with me ahead of my 26.2 debut :-)

A bit about Heidi - she is from Minnesota and went to college at the University of North Dakota, where she played volleyball (yes you read that right!) and also ran track. At UND, Heidi killed it on the track, winning multiple conference titles and ultimately the NCAA Division 2 National Championship in the 1500 meters! But after college, she went from being a miler to a marathoner. In 2013, Heidi joined Oiselle's elite team and also ran an Olympic Trials qualifier at the Columbus Marathon, running 2:42:08. Heidi is now based in Sioux Falls, South Dakota and is gearing up for the 2016 Olympic Trials in February.

Heidi was kind enough to share her favorite brunch recipe with us - read on below to hear from her!

On Sundays in our house my husband and I have a tradition… post-long run for me and post-rec hockey league for him, we eat PANCAKES. Me, as the best house wife ever (LOL), always asks him what he wants for brunch… and with a smirk on his face will always ask if I want to make pancakes again… and of course I always do!  Sometimes the recipe I used will be slightly different from week to week, but I’m going to share with you the basic recipe and give you a few suggestions for how to vary it.  

Recipe

Makes: 8 pancakes (4-5” in diameter)

1 cup Oats (Grind into flour)
2 Packets Vanilla UCAN*
2 TBSP. Ground Flaxseed
1 egg
2 bananas
½ cup So-Delicious Vanilla Coconut Milk (or any milk substitute)
1 tsp. vanilla extract
1 tsp. baking soda
1 tsp. baking powder

Optional Sweeteners: stevia, honey, brown sugar, maple syrup

*Chocolate UCAN is also great. (Heidi advises that protein powders like UCAN and JUICEPLUS Complete (which contain both protein & carbohydrates) work better than a protein isolate (straight-up protein). 

Directions

Place oats in food processor. Grind to flour (this takes about 20 seconds).

Oats in processor

Oats in flour form in processor

Next, place the rest of the ingredients into the food processor.  Process until batter forms (this will take about 20 seconds again; note that the processing time may take longer if you have a lower grade food processor). You could also use a good blender too.

All ingredients in the food processor

Heat pan (Heidi uses a regular non-stick pan on a gas stove top).  Keep heat about medium to low/medium. Spray pan with PAM or use coconut oil to avoid any sticking. Use a ¼ cup measure cup as a scoop to make pancakes. Heat, flip, continue cooking, then you're done!

Finished product - yum!

Heidi shared some of her favorite toppings below:

Yummy toppings - berries and cream

Berries and peanut butter - extra yum!

See the nutrition information per pancake below; Heidi says to note the magic 4:1 carb-protein ratio :)

Thanks Heidi for sharing your favorite post-run breakfast recovery food with us! To follow Heidi's Olympic Trials journey, visit her website: 

http://www.heidijogreen.com/

Runner Recipes - Black Bean and Sweet Potato Enchiladas from Katie Dicamillo

The first edition of Runner Recipes comes from Rhode Island fastie and expert chef Katie Dicamillo. Katie hails from Long Island, where she made Footlocker Nationals as a high school senior. A top recruit out of high school, she choose Providence College for her collegiate running career. Under the tutelage of coach Ray Treacy, Katie had great success at PC, with multiple NCAA Championship appearances in the 5k, 10k, and XC. After graduating, she joined New Balance Boston and made an immediate splash as a post-collegian, running 32:31 at Stanford Invite 10k in 2012 to secure her spot on the starting line at the Olympic Trials, where she finished 21st.

But Katie knew her future would be in the marathon. She was supposed to debut at NYC in 2012, but after the race was cancelled due to Hurricane Sandy, she changed gears and instead ran Philadelphia Marathon, running 2:38:50 for 3rd. In 2013 she finally got her chance at NYC, where she was the 2nd American in 2:40:03 in a competitive field. Katie's most recent marathon was her fastest, despite brutally hot conditions - she was a stellar 6th at the USA Marathon Championships in March, running 2:37:59. She also owns a half marathon PR of 1:13:09. 

Katie at the 2012 Olympic Trials, 10,000 meters

Outside of running, Katie is a personal chef for a number of Providence families. She expertly prepares healthy, nutritious meals for the families she cooks for, and she's shared one of her favorites below. Read on for one of her post-workout go-to dinners.

Black Bean and Sweet Potato Enchiladas
Serves 4 to 6

Ingredients:
1 large zucchini, cut in 1/2 inch cubes
1 yellow summer squash, cut in 1/2 inch cubes
1 Tablespoon of extra virgin olive oil
1 red onion, diced
3 garlic cloves, minced
Salt and pepper to taste
1 Tablespoon cumin powder
1/2 Tablespoon dried oregano
1/4 Tablespoon cayenne pepper
1 handful fresh cilantro, minced
1 15 oz can chopped tomatoes, no salt added
1 Tablespoon apple cider vinegar (optional)
1/4 cup of cream cheese or sour cream
1 15 oz can black beans, low sodium - drained and lightly rinsed
1 cooked sweet potato in 1/2 inch cubes
Leftover cooked chicken or rotisserie chicken, shredded
1 small package of washed baby spinach
1 cup cheddar or monterey jack cheese, shredded
1 package of your favorite medium size tortillas - corn or flour
1 package of your favorite enchilada sauce such as Frontera Red Chili Enchilada Sauce or Katie's homemade recipe** (see below)
Avocado and lime (optional)

Instructions:
Preheat oven to 350 degrees. Heat a large skillet on medium high heat. Once the skillet heats up, add 1 tablespoon of extra virgin olive oil and chopped onion. Cook for 2 minutes or until onion is softened and translucent. Add zucchini and yellow squash. Cook for another 5 minutes or until zucchini and squash are slightly softened and browned. Add minced garlic and cook for 1 more (be careful not to burn the garlic!). Add cumin, salt and pepper, cayenne pepper, and oregano. Distribute evenly and cook for 1 more minute or until cumin is fragrant. Add apple cider vinegar and the chopped tomatoes with juice. Bring to a slight boil and turn heat to a low simmer for 10 minutes. Add cream cheese or sour cream and cook till fully combined.
Turn off heat and add black beans, sweet potato, baby spinach, chicken and cilantro. Toss to combine, spinach will wilt. Prepare a glass or ceramic baking sheet by drizzling a thin layer of enchilada sauce on bottom of baking pan to prevent tortilla from sticking. Fill each tortilla with about 1/2 to 1 cup of filling (depending on the size of the tortillas); roll up and place seam side down on pan. Place each wrap tightly next to the other.
When done filling the tortillas, pour the remaining enchilada sauce on top of each wrapped tortilla making sure to spread evenly. Sprinkle with shredded cheese. Cover pan tightly with tinfoil. Bake for 15-20 minutes or until you see the sauce bubble. Remove tinfoil, bake for another 5 minutes to brown top. Allow to slightly cool before eating, about 5 minutes. Serve with avocado slices and lime and enjoy!

Katie's Enchilada Sauce Recipe
2 Cups of water or low sodium chicken stock
1 8 oz can tomato paste
1/2 Teaspoon cumin
1/2 Teaspoon oregano
1/2 Teaspoon cayenne pepper or to taste
1 Teaspoon garlic powder
1 Teaspoon onion powder
1/2 Tsp salt

In a medium sauce pan, add stock and tomato paste. Heat low to medium heat till paste and stock combine. Add spices and bring to a boil. Once at a boil, turn heat down and simmer for 15 minutes. If needed, add more stock or water to thin out sauce.

Thanks Katie for sharing your delicious dinner recipe! You can cheer Katie on at the USA 25k Road Championships this coming Saturday, and eventually at the Marathon Olympic Trials in February 2016!