For runners searching for a fast and nourishing pre-or post-workout meal, rice bowls with sauce are a straightforward possibility filled with important vitamins to replenish power shops and assist restoration. These versatile bowls supply a harmonious mix of advanced carbohydrates, protein, wholesome fat, and micronutrients essential for muscle restore and glycogen replenishment—better of all, you possibly can tweak them to go well with even probably the most explicit eaters.
You’ll put your bowl collectively in three components (plus enjoyable further toppings). For the bottom, go for cooked brown rice or quinoa for a hearty dose of advanced carbohydrates and fibre. Then layer on a wide range of nutrient-rich toppings and end with a flavorful sauce for added zest. Should you’re serving a crowd, chopping up a wide range of toppings and setting them out for a make-your-own type meal will remember to preserve everybody completely happy (and fuelled).
Fast and Straightforward Rice Bowls for Runners
Elements
Cooked brown rice or quinoa
Protein: Grilled hen, tofu, tempeh, or edamame
Greens: Sliced bell peppers, shredded carrots, cucumber, cherry tomatoes, steamed broccoli or spinach
Wholesome fat: Sliced avocado, toasted nuts or seeds (equivalent to almonds, pumpkin seeds or sesame seeds)
Elective toppings: Sliced radishes, pickled crimson onions, shredded nori seaweed or microgreens
Sauce choices
Tahini-Lemon Dressing
2 Tablespoons tahini
1 Tablespoon recent lemon juice
1 clove garlic, minced
2 Tablespoons water
Salt and pepper to style
Spicy Peanut Sauce
2 Tablespoons peanut butter (or almond butter for variation)
1 Tablespoon soy sauce or tamari
1 teaspoon maple syrup or honey
1 teaspoon sriracha or chili garlic sauce
1 clove garlic, minced
Water to skinny, as wanted
Directions
Begin by layering a beneficiant serving of cooked brown rice or quinoa in a bowl.
Add your alternative of protein, equivalent to grilled hen, tofu, tempeh or edamame.
Pile on a colourful array of greens, equivalent to sliced bell peppers, shredded carrots, cucumber, cherry tomatoes, steamed broccoli or spinach.
Sprinkle with wholesome fat, equivalent to sliced avocado or toasted nuts and seeds.
For further taste, high with non-compulsory additions like sliced radishes, pickled crimson onions, shredded nori seaweed or microgreens. Drizzle your most well-liked sauce over the bowl simply earlier than serving.
