You should also fuel your body—150 to 300 of slow-releasing calories 30 to 60 minutes in advance.
*REPUBLISHED WITH PERMISSION OF VELOPRESS FROM ROCKET FUEL: POWER-PACKED FOOD FOR SPORTS AND ADVENTURE BY MATT KADEY, RD. See more recipes at rocketfuelfoods.net.
Beet Pistachio Squares
Makes 9 servings
Nitrates in beets are naturally occurring performance enhancers, but not everyone loves to down a glass of beet juice before a run. Thanks to a carefully planned combination of ingredients, these tender bars don’t taste like vegetables. The scattering of pistachios on top offers up added nutrition and great crunch for textural contrast.
1 pound beets (about 4 medium-sized), peeled and chopped
2 tsp. canola, grapeseed or light olive oil
1/2 cup low-fat milk
1/2 cup brown sugar or coconut sugar
1/3 cup melted coconut oil
Zest of 1 lemon
2 large eggs
1 cup brown rice flour
1/4 cup coconut flour
2 tsp. baking powder
1 tsp. cinnamon
1/2 tsp. salt
1/2 cup dark chocolate chips (optional)
1/2 cup unsalted shelled pistachios
Preheat oven to 400 degrees. Place beets in an 8-inch-square baking pan and toss with oil. Roast until tender, about 35 minutes. Place roasted beets, milk, sugar, coconut oil and lemon zest in a blender or food processor and blend until smooth. Blend in eggs. In a large bowl, stir together rice flour, coconut flour, baking powder, cinnamon and salt. Add wet ingredients to dry ingredients and mix gently until everything is moist. Fold in chocolate chips, if using. Line baking pan used to roast the beets with parchment paper so there is at least a 1-inch overhang. Place beet mixture in pan in an even layer. Sprinkle pistachios on top and press down gently to help them adhere. Bake for 30 minutes, or until batter is set in the middle. Let cool completely in pan, then lift out using parchment overhang and slice into 9 squares. Keep chilled for up to 7 days.
Nutrition per serving: calories 264, protein 5g, fat 13g, carbs 33g, fiber 4g, sodium 177mg