Nutrition an important part of marathon training - WCAX.COM Local Vermont News, Weather and Sports-

Nutrition an important part of marathon training

Burlington, Vermont – April 15, 2011

We are going the distance with the Vermont City Marathon. The event is just six weeks away.  Between now and then we'll be highlighting different stories and strategies for running the state's most popular marathon.

By now thousands of runners have been training for months to tackle the 26.2 mile course through downtown Burlington. Long runs, short runs, and cross-training are all part of the program and so is proper nutrition.

Kim Evans, a registered dietician with Fletcher Allen Health Care, appeared on The :30 to talk about nutrition for runners. Watch the video for more.


Recipes from Dietician Kim Evans and Healthy Living's Nina Lesser-Goldsmith:

Great Grains


Red Quinoa and White Bean Salad


1 cup red quinoa

2 cups cooked white beans of your choice or 1 14 oz can butter beans or cannellini beans, drained of all liquid

1/2 lb green beans

1 red bell pepper, diced

1/2 small red onion, finely diced

2-3 Tbsp chopped fresh parsley

Zest and juice of 1 lemon

2 Tbsp red wine vinegar

3 Tbsp good extra virgin olive oil

Kosher salt and fresh cracked black pepper


Place quinoa in a medium sauce pot with 2 cups water and a pinch of salt.  Bring to a boil, then reduce to a simmer, cover and cook about 10 minutes or until all liquid is absorbed.  Fluff with a fork and set aside to cool (You will want to assemble the salad when quinoa is still warm, but not hot).  In a large pot of boiling salted water, blanch the green beans for about 5 minutes (they should be cooked, but still crisp), then transfer them to an ice water bath.  When cool, drain them and cut into 1 inch batons.  In a large mixing bowl combine the quinoa, drained white beans of your choice, green beans, diced onion, diced pepper, lemon zest and juice, vinegar, and olive oil.  Season to taste with salt and pepper and garnish with chopped parsley. 


Warm Farro Cereal with Fresh Fruit


This dish is different take on oatmeal.  Farro is an ancient grain in the wheat family and has a rich, nutty flavor.  It is fantastic with fresh berries or fruit and a small splash of honey or maple.


1 cup faro

1 cup milk or plain soy milk

1-2 cups water

Fresh fruit of your choice (berries and peaches are delicious here!)

Honey or maple syrup (optional)


In a medium sauce pot, combine the farro, milk and 1 cup water.  Bring to a boil and then reduce to a simmer.  Stir mixture every few minutes (this will help the cereal thicken).  Let the grains cook until tender (about 25 minutes) and the liquid has thickened.  If the liquid gets too low, add more water and continue cooking until grains are done.  Finish with fresh fruit and honey or maple syrup.



Wild Rice (or Farro) Salas with Dried Cherries and Toasted Walnuts


1 1/2 cups wild rice or farro

1 cup toasted walnuts

1 cup dried cherries

1/4 cup fresh parsley, chopped

1 tsp Dijon mustard

2 Tbsp sherry vinegar

Juice of 1/2 a lemon

1/4 cup extra virgin olive oil

Kosher salt and fresh cracked black pepper


Put wild rice in a small pot with about 4 cups of water.  Bring to a boil, then cover and reduce to a simmer.  Cook rice until tender and the grains split in the middle, about 30 minutes.  You may have to add water periodically, it is best to have to rice covered with water at all times for even cooking.  Drain rice in a strainer to remove any extra water and transfer to a mixing bowl.  In another bowl, combine the lemon juice, Dijon, vinegar and oil.  Whisk together and then pour over the rice, you may not need all the dressing, depending on your taste.  Add cherries and walnuts, season with salt and pepper and toss together.  Top with fresh parley to serve. 


*Cook Farro just like you would pasta (about 15 minutes)

 Chicken Soup with Barley and Vegetables


A twist on the classic chicken noodle, barley offers fiber and protein that pasta does not!  In this recipe I roast the chicken, this keeps it juicier and gives better flavor!  Great for sick days or cold weather!


1 large yellow onion, chopped

2 carrots, peeled and cut into small dice

2 stalks celery, cut into small dice

2 tsp fresh thyme leaves, chopped

2 boneless chicken breasts

1-2 Tbsp olive oil

3/4 cup pearl barley

3 cups chicken stock

Kosher salt and fresh cracked black pepper


Preheat oven to 400 degrees.  Place chicken breasts in a baking dish and rub them with a bit of olive oil. Season them with salt and pepper and place them in the oven for about 30 minutes.  It is OK if they are a bit under done when they come out, the chicken will finish cooking in the soup.  In a medium pot, cook the barley just as you would pasta.  Drain any extra water.  To make the soup:  in a large soup pot, sauté the onions, carrots, celery and thyme in a bit of olive oil over low heat.  Do not let the vegetables brown at all.  When they are tender and fragrant (about 10 minutes), add the chicken stock and 1 cup water.  Bring to a boil and reduce to a simmer.  Let the soup simmer until the vegetables are cooked all the way through, about 5 more minutes.  Shred or chop the chicken into bite size pieces and add them to the soup.  If the chicken is NOT cooked all the way, return the soup to a boil once more before serving.  Season the soup with salt and pepper to taste.  Place a scoop of barley in your bowl and top with soup.  Note:  when you store this soup it is important to keep the barley in a separate container and add it as you eat it.  Otherwise the barley will absorb all the liquid in the soup in your fridge and it will be a soggy mess!

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