Pre Run Recipes
Sweet Potato Coconut Ginger Energy Bites (No Bake)
These portable Sweetpotato Coconut Ginger Energy Bites are a great on-the-go pre-run snack. With quick carbohydrates and a tiny bit of protein and fiber for staying power, these energy bites can power you through a short run, or hold you over post-run until you are able to eat a balanced meal. Enjoy the flavors of sweetpotato and ginger in a sweet coconut coating.
Total time: 45 minutes
Makes: 12-15 bites
1 cup cooked sweetpotato
¾ cup rolled oats
½ cup peanut butter
3 tbsp honey ½ tsp
ground ginger (can use ¾ tsp for more ginger flavor)
½ tsp cinnamon
½ cup unsweetened shredded coconut
1. Combine all ingredients in a large bowl and stir until well combined. Place bowl in fridge to firm up (about 20 minutes).
2. Line baking sheet with parchment paper. Remove dough and portion into snack-sized bites. Gently roll bites into shredded coconut and place back in fridge for 15-20 more minutes (or the freezer for 10 minutes)
3. Remove from fridge and enjoy for a pre-run snack! Notes: These will last up to a week in the fridge.
Nutrition Per Serving: (Based on 14 servings) Calories: 105 Carbohydrates: 11 grams Protein: 3 grams Fiber: 2 grams Sodium: 37 mg Potassium: 146 mg
Sweetpotato Blueberry Baked Oatmeal
This Sweepotato Blueberry Baked Oatmeal is the pre-long run breakfast of your dreams. This healthy form of “carb loading” offers complex carbohydrates through oats and sweetpotatoes to power you through your long runs. You’ll also get some electrolytes and ample antioxidants to help counter muscle breakdown. Allow at least an hour to digest after eating before your run so your muscles can utilize the carbohydrates for energy. If enjoying after your run, slather with yogurt or peanut butter, or pair with eggs or a protein shake for necessary protein!
Prep time: 10 minutes Cook time: 30 minutes Serves: 6
2 cups uncooked rolled or old fashioned oats
2 tsp of cinnamon
1/4 tsp salt
1 ½ tsp baking powder
1 1/2 cups milk (We suggest 1%)
2 large eggs
1 cup mashed sweetpotato, cooked
1 1/2 Tbsp butter, melted 1/3 cup maple syrup (plus more for drizzling)
1 tsp vanilla extract 2/3 cup blueberries (can use frozen)
1. Preheat oven to 350 degrees.
2. Coat the inside of a 2 quart baking dish with butter, oil or non-stick spray.
3. Mix dry ingredients (oats, cinnamon, salt, baking powder).
4. Beat in milk, eggs, sweetpotato, butter, maple syrup, and vanilla extract.
5. Mix all ingredients together, saving blueberries for last to prevent staining and/or crushing, and spread inside the dish.
6. Bake for 30-35 minutes, until oats are tender and moisture has been absorbed.
7. Drizzle with a little maple syrup, to taste.
Nutrition Per Serving: Calories: 245 Carbohydrates: 38 g Protein: 8 g Fiber: 4 g Sodium: 328 mg Potassium: 314 mg
Sweet Potato Energy Cookies
These Sweetpotato Energy Cookies are a great pre-run carbohydrate snack, perfect for your sweet tooth. With a blend of simple and complex carbohydrates, they will provide both quick and longer lasting energy to power you through your run. They are great for on-the-go snacks, too. You won’t want to share these!
Prep Time: 20 minutes Cook Time: 14 minutes Makes: 24-28 cookies
1 1/4 cups all-purpose flour
1 cup rolled oats
1 tsp baking soda
½ tsp salt
1 tsp ground cinnamon
¼ tsp nutmeg
¼ tsp allspice
½ cup unsalted butter, softened
½ cup packed light-brown sugar
2/3 cup granulated sugar
1 large egg
1 tsp vanilla extract
1 cup mashed sweetpotatoes
3/4 cup semi-sweet chocolate chips
1. Preheat oven to 350 degrees.
2. In medium size mixing bowl, whisk together dry ingredients (flour, oats, baking soda, spices).
3. In separate mixing bowl, whip butter and sugars using an electric mixer. Add in egg, vanilla extract and mashed sweetpotato.
4. Add dry ingredients to wet and mix until combined, adding in chocolate chips last. Batter will be wet. Let it sit for 5-10 minutes to firm up.
5. Scoop out dough in 1 ½-2 inch scoops and arrange on baking sheets.
6. Bake for 14-16 minutes. Allow cookies to slightly cool before serving.
Nutrition Per Serving: Calories: 135 Carbohydrates: 21 g Protein: 2 g Fiber: 1 g Sodium: 100 mg Potassium: 72 mg
Post Run Recipes
Sweet Potato Hashbrown Casserole
This sweetpotato hashbrown casserole is the perfect meal for after your weekend long run. Paired with toast, biscuits or muffins, the carbohydrates and protein mixture will warm those muscles right up! It’s also packed with veggie rich antioxidants, like Vitamin C from the red peppers, sweet potatoes and tomatoes, and lycopene to help enhance your recovery. You’ll also load up on and replenish important electrolytes, like sodium and potassium. If you’re in a rush, shred the sweetpotatoes the day/night before, so you can just pop it into the oven the day off. Or, prepare this the day before to enjoy immediately following your long run.
Prep time: 15-20 minutes Cook time: 45 minutes Serves: 4-6
2 cups shredded sweetpotatoes
2 Tbsp butter
1/2 large yellow onion, diced
1 small red pepper, diced
1 roma tomato, diced
1 tsp salt, divided
1 tsp black pepper
½ tsp powder
8 large eggs
1 cup 2% milk
2 cups shredded mozzarella cheese
1. Set oven to 350.
2. Wash, dry and peel sweetpotatoes. Shred potatoes into hashbrown size.
3. Melt butter in pan over medium high heat. Add the onion, red pepper and tomato, sautéing until soft (about 3-5 minutes). Add 1/2 tsp salt, pepper and garlic powder and mix well.
4. In a separate bowl, beat eggs thoroughly and slowly add in milk. Add the other 1/2 tsp salt. Stir in the cheese, shredded sweetpotatoes and sautéed vegetable mixture. Layer more cheese on top, if desired.
5. Transfer to 8×8 baking dish and bake 40-50 minutes or until the eggs are cooked through and set.
6. Enjoy immediately!
Nutrition Per Serving: (Based on 5 servings) Calories: 371 Carbohydrates: 17 g Protein: 25 g Fiber: 2 g Sodium: 901 mg Potassium: 552 mg
BBQ Apple Sweetpotato Turkey Sliders
These BBQ Apple Sweetpotato Turkey Sliders are the ideal balanced meal for after your run. With ample protein to rebuild your muscles, and carbohydrates and antioxidants to refuel you, these sliders are the perfect combination of tasty and nutritious. Throw them on a bun to up your carbohydrate intake or eat them as is. Throw some apple slices on top if you want to add a sweeter crunch.
Prep time: 10 minutes Cook time: 15 minutes Makes: 6-8 burgers
2 apples (we suggest Gala)
1/8 tsp ground ginger
¼ tsp Italian seasoning
½ tsp garlic powder
1/8 tsp black pepper
2 medium sweetpotatoes, cooked and mashed
1 lb ground turkey
2 Tbsp olive oil
6 whole wheat buns
6 slices cheddar cheese
dash of sea salt
¼ cup barbeque sauce
1. Preheat oven to 350.
2. Cut 1 apple in half. Grate apple into medium sized bowl. Add spices, mashed sweetpotatoes and ground turkey. Shape mixture into 5-6 medium size patties.
3. Heat olive oil in large skillet over medium high heat. Add burgers to pan and cook through, about 4-5 minutes per side.
4. While burgers are cooking, toast bun about 3-5 minutes in oven (optional)
5. Cut remaining apple into slices to top turkey burger (optional). Top with bbq sauce and sliced cheese.
Nutrition Per Serving: (Based on 6 servings) Calories: 420 Carbohydrates: 37 g Protein: 24 g Fiber: 5 g Sodium: 529 mg Potassium: 525 mg
Post Run Antioxidant Recovery Smoothie
This bright hued post-run smoothie is not only pretty to look at but is the perfect concoction of post run recovery nutrients. Using sweet potato as the base for complex carbohydrates, it also uses frozen mango chunks for some extra Vitamin A. It’s naturally sweetened with beets and maple syrup, and gets its creaminess (and protein!) from the greek yogurt. You’re getting the perfect 4:1 ratio of carbohydrates to protein, with a hefty dose of antioxidants and electrolytes as well. This smoothie can be eaten as a meal, or split in half as a snack.
¾ cup frozen mango chunks
Handful of ice, optional
1/3 cup chopped beets (can use canned)
2/3 cup vanilla fat free greek yogurt
1 cup milk
2 Tbsp maple syrup
1 tsp vanilla extract
½ tsp cinnamon
2/3 cup mashed cooked sweetpotato (about 1 small to medium sweet potato)
1. Mix all ingredients into high speed blender and blend. Add more ice and sweetener as needed.
Nutrition Per Serving:
Calories: 513 Carbohydrates: 98 g Protein: 25 g Fiber: 7 g Sodium: 214 mg Potassium: 1378 mg
To inspire healthy lifestyles through promotion and education of North Carolina Sweet Potatoes one step at a time.