This article was written by Stephen R. Santangelo and features foods for warm weather training including smoothies, drinks and summer platters. The article first appeared in Trail Times summer 2024 edition.
When rising temperatures warm the air, we reach for cooling and refreshing foods to regenerate our body’s nutritional needs as well as satisfying our palate! For pre-workout, post-workout, or just sitting down with family and friends, food plays an important role in bringing it all together!
Smoothies
A variety of smoothies always hits the spot with their cool refreshing tastes! One favorite post-workout drink contains orange and yellow sweet bell peppers blended with two whole oranges. This drink contains powerful anti-oxidants; over 30 varieties of the carotenoid group, primarily alpha-carotene, beta-carotene, lycopene, lutein, cryptoxanthin, zeaxanthin, and vitamin C. In addition, they contain the powerful anti-oxidants capsanthin, quercetin, and luteolin along with the all-powerful beta-cryptoxanthin. To absorb the beta-cryptoxanthin it is essential that the diet contains fat, such as extra virgin olive oil, since beta-cryptoxanthin is a fat-soluble substance. The recipe is highly anti-inflammatory and alkalizing for the blood. All exercise creates an acidic environment and inflammation; therefore, it is imperative to combat these for faster recovery!
Drinks
Anytime is a good time for a big gulp of a spicy watermelon drink! Use enough cold watermelon to make 24oz of juice. Add ½-1 teaspoon of powdered ginger, blend well, and enjoy. With great anti-inflammatory properties, this drink has the benefit of relaxing the arteries and bringing fresh oxygen, at a faster rate, to the muscles. Also, it is a great way to hydrate the body after a long run on the trails.
A third cooling recovery drink is broccoli and pineapple juice! This powerful combination of enzymes has its benefits. Pineapple provides an abundance of digestive enzymes which allow for easier assimilation of the nutrients in broccoli!
The phytonutrients in broccoli initiate an intricate relationship inside our cells in which “gene response elements” direct and balance dozens of detoxification enzymes. Each enzyme helps to protect cellular structures and DNA from the damage caused by free radicals/oxidation, which become abundant after a hard training session.
One of the best ways to protect our skin from harmful UV rays is to eat tons of broccoli and hydrate with lots of broccoli juice. Out on the trails, we are exposed to a great deal of UV rays, and this one is a great way to help protect our delicate skin.
When broccoli gets absorbed directly into the cells of the skin it creates a matrix or shield of protective enzymes which combat against damage from UV exposure. The chemical substance responsible for this defense is called sulforaphane. Sulforaphane is the sulfur compound released when we eat cruciferous vegetables such as cauliflower, bok choy, kale, collard greens, kohlrabi, arugula, Napa/Chinese cabbage, turnip, wasabi, daikon, radish, mustard greens and particularly broccoli.
Now, that we mentioned some nutrient dense smoothies, let us explore some good summer platters!
Summer platters
Spinach, mushrooms, beets, hard-boiled pastured eggs
This platter contains a chockful of nutrients including protein and magnesium.
1/3-1/2 lb. of fresh spinach
½ lb. of fresh sliced mushrooms
1-1/2-2 roasted beets sliced (depending upon size)
2 hard-boiled eggs sliced
Gently heat the mushrooms and spinach in EVOO. Eggs and beets are served cold on the platter.Place ingredients on a dish and enjoy!
Onions and sweet peppers over rice
Slice 2 red peppers, 2 orange peppers and 1 green pepper
Slice 6 medium sweet onions
Slice 12 fresh garlic cloves
Mix ingredients in a large skillet with EVOO. Add oregano, parsley, thyme, and basil. Serve up over a bed of whole grain rice. For added protein, add grass-fed ground beef, or ground pastured pork, or tofu, or fermented soy.
Sweet peppers exhibit significant abilities in preventing the oxidation of cholesterol or docosahexaenoic acid (DHA) during heating!
From a warm bed of veggies to a cold refreshing salad, this meal has numerous nutritious foods full of robust flavor! On a bed of Swiss chard leaves, pile on fresh chopped zucchini, chopped apples, sliced mushrooms, chopped roasted beets, sliced carrots, pecan and walnut pieces, black and golden raisins, sliced red grapes, and 3 of your favorite cheeses diced in bite size pieces!
We make our own cheese; therefore, we use yogurt, kefir, and baby Swiss cheeses. One can replace dairy base cheese with tofu, soy cheese, or fermented soy. Adding to the variety of flavors, take ¼ lb. of black raisins, place in small container, add 1 teaspoon of cinnamon, ½ teaspoon of powdered ginger, and shake until raisins are completely covered. You can even add ¼ teaspoon of cayenne to put a little snap into the meal. Top off the salad off with home-made dressing; 2-parts EVOO, 2-parts unfiltered apple cider vinegar, and 1-part raw honey. Add minced garlic, oregano, basil, thyme, and parsley to flavor. Drizzle and enjoy!
There you have it! Quick, easy, and highly nutritious meals to stay healthy and vibrant for fun on the trails!
Editor’s Note: To enjoy more articles and recipes from Stephen R. Santangelo, click here.
