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IACP AWARD FINALIST
The New York Times bestseller Run Fast. Eat Slow. taught runners of all ages that healthy food could be both indulgent and incredibly nourishing. Now, Olympian Shalane Flanagan and chef Elyse Kopecky are back with a cookbook that’s full of recipes that are fast and easy without sacrificing flavor. Whether you are an athlete, training for a marathon, someone who barely has time to step in the kitchen, or feeding a hungry family, Run Fast. Cook Fast. Eat Slow. has wholesome meals to sustain you.
Run Fast. Cook Fast. Eat Slow. is full of pre-run snacks, post-run recovery breakfasts, on-the-go lunches, and 30-minutes-or-less dinner recipes. Each and every recipe—from Shalane and Elyse’s signature Superhero muffins to energizing smoothies, grain salads, veggie-loaded power bowls, homemade pizza, and race day bars—provides fuel and nutrition without sacrificing taste or time.
From the Publisher
For A Sauce That Sustains
Traditional bolognese is heavy on the beef and skimpy on the veggies. We prefer our sauce to be veg-loaded to maximize flavor and nutrition. The first time you make this sauce, try it with the enticing combo below, but once you’ve mastered sauce making, experiment by using any assortment of your favorite veggies.
We love our pasta as much as the next runner and like this sauce best on top of spaghetti. But if you’re following a gluten- free diet, it’s also delicious over brown rice or roasted spaghetti squash.
1. Heat the oil in a large pot over medium-high heat. Add the beef and ½ teaspoon of the salt and cook until lightly browned, stirring frequently while breaking up the meat into bite-size pieces, about 3 minutes. Add the garlic, oregano, and red pepper flakes (if using), and sauté for 1 minute.
2. Add the bell peppers, mushrooms, and remaining ½ teaspoon of the salt (if your meat is lean, add another tablespoon of oil). Cook, stirring occasionally, until the mushrooms soften, about 5 minutes.
3. Add the tomatoes. Bring to a boil, reduce heat to a simmer, and cook uncovered, stirring occasionally, until the sauce thickens, about 25 minutes. Stir in the spinach or kale (if using).
4. Taste and add more salt and pepper, if needed.
5. Serve over pasta, rice, zucchini noodles, or spaghetti squash and top with grated Parmesan (if using).
Gluten-Free / Dairy-Free: Skip the Parmesan.
Mix It Up: This sauce is also delicious with carrots, celery, and onions instead of the garlic, peppers, and mushrooms.
If you have a small amount of sauce left over, freeze it for home- made pizza night.
1 tablespoon extra-virgin olive oil
1 pound ground beef or bison (preferably grass-fed)
1 teaspoon fine sea salt, divided
3 cloves garlic, minced
2 teaspoons dried oregano
½ teaspoon red pepper flakes (optional)
2 red bell peppers, seeded and chopped
2 heaping cups sliced mushrooms
1 can (28 ounces) crushed or diced tomatoes*
4 cups baby spinach or chopped kale (optional)
*It’s worth paying a little extra for a high-quality brand of canned tomatoes to get a sweet result. If your sauce tastes too acidic, add a tea- spoon or two of sugar