For runners looking for a fast and nourishing pre-or post-workout meal, rice bowls with sauce are a straightforward choice full of 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’ll be able to tweak them to swimsuit even essentially the most explicit eaters.
You’ll put your bowl collectively in three elements (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 quite a lot of nutrient-rich toppings and end with a flavorful sauce for added zest. In the event you’re serving a crowd, chopping up quite a lot of toppings and setting them out for a make-your-own type meal will make sure you preserve everybody joyful (and fuelled).
Fast and Simple Rice Bowls for Runners
Components
Cooked brown rice or quinoa
Protein: Grilled rooster, 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 (similar to almonds, pumpkin seeds or sesame seeds)
Optionally available toppings: Sliced radishes, pickled pink 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 selection of protein, similar to grilled rooster, tofu, tempeh or edamame.
Pile on a colourful array of greens, similar to sliced bell peppers, shredded carrots, cucumber, cherry tomatoes, steamed broccoli or spinach.
Sprinkle with wholesome fat, similar to sliced avocado or toasted nuts and seeds.
For further taste, prime with non-compulsory additions like sliced radishes, pickled pink onions, shredded nori seaweed or microgreens. Drizzle your most well-liked sauce over the bowl simply earlier than serving.