Canadian Running – September-October 2019

By Kim Doerksen

A

s nutritional research in the

running industry grows, there

are a few standout performance-

enhancing foods and supplements.

Beets, abundant in nitrates, are a great

example of a food high in nutrients,

beautiful in colour and rich with

flavour. Nitrates can decrease blood

pressure, and more importantly for

endurance athletes, increase blood

levels of nitric oxide, which leads to

stimulation of mitochondria growth

( your cells’ power generators) and

increased blood f low to the muscles.

As such, it would be remiss not to

include beets in your diet. Beets aren’t

the only foods that contain nitrates;

garlic, leafy greens and citrus fruits are

also great sources.

These beet-based recipes pop with

f lavour and introduce nitrates into

your diet. With minimal hands-

on time, they are intended for those

trying to juggle training and busy lives.

Befriend

the Beet

Your natural performance

enhancer that’s also packed

with flavour

Ingredients

L cup olive oil

N cup balsamic vinegar

3 tbsp Dijon mustard

1 tbsp honey

4 cloves garlic, minced

4 tsp fresh rosemary,

finely chopped

1 tsp salt

K tsp freshly ground pepper

2 large carrots, peeled and cut into chunks

2 large parsnips, peeled and cut into chunks

1 red onion, cut into chunks

2 golden beets, peeled and cut into chunks

4 beets, peeled and cut into chunks

K cup fresh parsley, chopped

1 lb. spelt spaghetti

(whole wheat, or any other

kind of spaghetti works)

K cup goat cheese, crumbled

K cup walnuts, toasted

and chopped

Spaghetti with Roasted

Root Vegetables

Directions

1. Preheat oven to 425 F.


2. In a bowl, whisk oil with vinegar, mustard,
   honey, garlic, rosemary, salt and pepper.
   Measure out half and set aside.


3. Add carrots, parsnips, red onion and golden
   beets (don’t add red beets) into the oil
   mixture and toss until covered. Arrange on
   a foil-lined tray. Add red beets to the
   remaining oil mixture and toss until evenly
   coated. Arrange on a separate baking
   sheet. Roast, tossing occasionally, for
   45 minutes or until tender.


4. Meanwhile, prepare spaghetti according
   to package directions. Reserve one cup
   of cooking liquid and drain well.


5. Once the spaghetti is cooked and drained,
   toss the pasta in the reserved oil mixture
   and as much of the cooking liquid needed
   to achieve desired consistency. Stir in
   roasted vegetables, then garnish with
   goat cheese and walnuts.

20 Canadian Running September & October 2019, Volume 12, Issue 6

Kim

Do

erk

sen

Food