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Amy Cragg's Go-To Recovery Recipe

Amy Cragg's Go-To Recovery Recipe

Leading up to the Olympic Marathon Trials in LA, teammates Shalane and Amy trained and cooked together in Flagstaff, AZ. At the post-race party to celebrate their Olympic team accomplishment, Elyse Kopecky asked Amy what recipe from Run Fast Eat Slow was her go-to after hard training runs.

"I love the Omega Sardine Salad recipe. I didn't think I would because the idea of sardines kind of scared me, but the flavors reminded me of visiting my sister in France over the summers when I was younger. I devour it after really hard workouts because it's so easy to prepare, salty, and satisfying." 
- Amy Cragg, Olympic Marathon Trials Champ

Here's a sneak peek of the recipe from Run Fast Eat Slow: Nourishing Recipes for Athletes (out Sept 6th, 2016, Rodale). Pre-order now available. 

You’ve probably heard that sardines are an amazing power food but never thought they’d be something you’d actually want to eat. Now you will. This omega-3-loaded variation on the traditional tuna salad makes a regular appearance in our lunch repertoire. It’s made with ingredients that are easy to keep stocked, so you have no excuse to not take the time to make this energizing lunch.

From the sardines, eggs, yogurt, and walnuts, you’ll get a serious dose of essential fatty acids, important for everything from fighting inflammation to boosting your mood. Plus, did you know that eggs have all nine essential amino acids, making them a complete protein and the perfect recovery food?

The creamy tanginess from the yogurt and Dijon mustard offsets any fishiness. The celery and walnuts add crunch. We like to serve this salad piled on top of thick slices of whole grain toast with a simple green salad.



  • 2 hard-boiled eggs, peeled (see note)
  • 2 ribs celery, chopped
  • 1/4 cup minced fresh parsley
  • 1/4 cup plain whole milk Greek yogurt
  • 2 teaspoons Dijon mustard
  • 1 can (4.25 ounces) sardines in olive oil, drained
  • 1/4 cup toasted chopped walnuts
  • 1/4 cup pitted, chopped kalamata olives
  • Salt & freshly ground black pepper, to taste


In a medium bowl, smash the eggs with the back of a fork to break them up. Add the celery, parsley, yogurt, and mustard and stir to combine. Add the sardines, walnuts, and olives and stir to break up the sardines into bite-size pieces. Season to taste with salt and ground pepper.

Note: To make perfect hard-boiled eggs, place the eggs in a medium saucepan with enough water to fully submerge. Bring to a rolling boil, cover, turn off the heat, remove from the burner, and let stand for 10 minutes. Drain and transfer to a bowl of cold water. Once cool, store in the fridge or peel if using right away.

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