As runners strive to perform at their best, nourishing their bodies with the right balance of nutrients is essential. Fueling workouts with healthy and delicious meals can enhance energy levels, aid in muscle recovery, and support overall well-being.

Explore these five simple and nutritious recipes tailored for runners to fuel their training and optimize performance.

Bean Cutlets

Instructions:

1. Drain the water from the beans and boil them.
2. Finely chop the onion and garlic, and grate the cheese.
3. Blend the beans, onion, garlic, egg, and spices until smooth.
4. Add cheese and semolina to achieve a thick consistency.
5. Form cutlets and fry on a heated pan until golden brown.
6. Serve with your favorite sauce.

First you need to drain the water from the beans, and then boil it - this is the fastest cooking option. Finely chop the onion and garlic, grate the cheese. Mix everything except cheese and semolina in a blender and chop. Then add these two ingredients. The consistency should be like thick sour cream. Leave for 20 minutes so that the semolina has time to swell.

Then carefully place the cutlets on the heated pan with a tablespoon. The first side needs to be fried under the lid so that everything inside is well baked, and then turn over and fry without the lid.

You can serve with your favorite sauce. Ingredients:

Ingredient	Quantity
Canned red beans	400 g
Onion	1/2 pc.
Garlic	1 clove
Egg	1 small
Cheese	40 g
Semolina	3 tbsp.
Salt	to taste
Pepper	to taste

Charlotte with Yogurt

First, turn on the oven to 180 degrees. While it is warming up, separate the yolk from the protein. Add jogurt and applesauce to the yolks. Mix it all with a whisk, sift the flour along with the baking powder, cinnamon and salt. Mix again. Beat egg whites to peaks, gently fold into batter.

Then peel the apples and cut into cubes, then add them to the dough and mix. Put the dough into a mold (silicone with a hole in the middle is best) and send it to the oven for 40 minutes. You can test for doneness by piercing the cake with a toothpick.

Ingredients:

Instructions:

1. Preheat the oven to 180 degrees.
2. Separate the egg yolks, combine with yogurt and applesauce.
3. Sift in flour, baking powder, cinnamon, and salt.
4. Beat egg whites to peaks and fold into the batter.
5. Add diced apples to the batter and mix.
6. Bake in a mold for 40 minutes until a toothpick comes out clean.

Ingredient	Quantity
Medium eggs	4 pcs.
Yogurt	110 g
Applesauce	120 g
Flour	170 g
Baking powder	1 tsp
Cinnamon	1/2 tsp
Apples	2 pcs.
Salt	a pinch

Lean Cabbage Rolls with Mushrooms

Place a small head of cabbage in a pot of boiling water, as long as the water completely covers the vegetables. Cook for approximately 5-7 minutes. Then cool and cut the sheets. Use a kitchen hammer to beat off the thickenings on the leaves - if it is not there, you can simply cut it off.

Boil the rice, but not until fully cooked. Finely chop the mushrooms and fry in a frying pan with oil. Peel the carrots and onions, also finely chop and fry until soft. Add tomato paste and fry for another five minutes. Mix mushrooms with rice and half of the fried vegetables, salt and pepper - the filling is ready.

Put the resulting mixture on cabbage leaves and form cabbage rolls, folding the leaves into envelopes. Put the remaining leaves on the bottom of the pan, where the cabbage rolls will be stewed: they should be folded tightly to each other. Put the onion and carrot dressing on top, salt and pepper again and pour in the cabbage broth that remained after the head of cabbage was boiled. Cook cabbage rolls over medium heat for 15-20 minutes until tender.

Instructions:

1. Boil a head of cabbage until tender and peel off leaves.

2. Cook rice and sauté mushrooms, carrots, and onions.

3. Mix mushrooms, rice, and vegetables with seasonings for filling.

4. Fill cabbage leaves with the mixture and roll into rolls.

5. Place rolls in a pan, add broth, and cook until tender.

Ingredients:

Ingredient	Quantity
White cabbage	700 g
Carrots	240 g
Champignons	220 g
Rice	200 g
Tomato paste	140 g
Onion	150 g
Vegetable oil	80 g
Salt	to taste
Pepper	to taste

Cream Soup with Chickpeas and Vegetables

Rinse chickpeas and leave overnight. Drain the liquid, then rinse again and put in a saucepan. Pour in water, bring to a boil and cook until soft. A little chickpeas can be set aside for decoration - fry this part.

Cut the celery, cucumbers, peel the tomatoes and cut into medium pieces, and the onion into rings. Fry the onion in hot oil for about 10-15 minutes. Then put the cucumbers to the onion and fry a little more, then add the celery and tomatoes. Cook, stirring occasionally, until the liquid has evaporated.

Transfer the frying to a pot with chickpeas, then add salt and pepper, mix and cook for another 20 minutes. At the end, puree in a blender.

Before serving the dish, you can decorate it with chickpeas, paprika and chopped parsley.

Ingredients:

Instructions:

1. Soak chickpeas overnight, cook until soft.

2. Sauté onions, celery, cucumbers, and tomatoes.

3. Combine with chickpeas, seasonings, and cook into a puree.

4. Garnish soup with fried chickpeas, paprika, and parsley.

Ingredient	Quantity
Dry chickpeas	200 g
Water	800 ml
Celery stalks	2-3 pcs.
Pickled cucumbers	3 pcs.
Tomatoes	4 pcs.
Onions	2-3 pcs.
Vegetable oil	2-3 tbsp.
Parsley	for garnish
Salt	to taste
Pepper	to taste
Paprika	a pinch

Beetroot Salad

Ingredients:

Instructions:

1. Boil, cool, and grate beets.
2. Roast and crush walnuts.
3. Rinse and chop prunes.
4. Combine all ingredients and season to taste.

Ingredient	Quantity
Beets	1 pc.
Walnuts	a handful
Prunes	10 pcs.
Salt	to taste
Pepper	to taste

Conclusion

These five recipes offer a variety of nutrient-packed options for runners to enjoy and support their training goals. From plant-based bean cutlets to refreshing salads, runners can fuel their bodies with delicious and healthy meals.