Marathon training?! Get inspired to cook more!
It's easy to forget that what you put in to your body is what determines what your body can do. You have to be mindful with every step of your training--and that includes training your mind to prepare nutritious meals. Here are some secrets we shared in our first book, Run Fast. Eat Slow., that we still believe in to this day. While we prep for our second book launch--and I prep for the Boston Marathon--we're looking back on some of our favorite tips and wanted to share them with you.
Cooking is a crucial life skill, a lost art form, and a gift that keeps on giving. Arguably it's as important as learning to read and write, but most schools no longer offer cooking classes and unfortunately very few of us cooked alongside our moms. For those who grew up with Sir Stouffer, Mr. Campbell, and Chef Boyardee in their kitchens, it's never too late to learn to cook.
Here are 10 tips to transform the beginner cook into a confident apron wearer. Whether you’re training for your first 5k or towing the line at the Boston Marathon, these tips can help you improve your nutrition and inspire you to meal prep on a weekly basis.
1. Buy the freshest and highest quality ingredients you can get
Yes, it will cost you more, but the outcome will be far superior in both flavor and nutrition. Local, seasonal food from farmer's markets requires little effort in the kitchen to transform into a dish that will bring everyone to the table.
Buy the must-have spices in small quantities—or better yet, buy them whole and grind them fresh (an old coffee grinder works fabulous). Buy Parmesan in a big wedge and freshly grate just what you need. Squeeze lemon juice fresh. Chop your own vegetables and please don't buy those little jars of already minced garlic.
2. Don’t fear salt
Salt is essential for drawing out the juices and flavors that transform ingredients and should be used every step of the way. For an expert hack, always add salt at the beginning of cooking, and we include a small amount of salt in sweet treats.
High-quality sea salt is an essential mineral that athletes need. And your home-cooked food will still have far less sodium than packaged or the saltiest restaurant foods. Keep a stash of fine sea salt in an easily accessible bowl next to the stove.
3. Don’t fear fat
Fat is an essential component of cooking and is a carrier for flavor. A little fat can transform a dish from bland, dry, and boring to buttery, rich, and soul satisfying. The truth is: Good fat is good for you, and fatty foods can even help you lose weight.
4. Read through a recipe in its entirety before you begin and prep all the ingredients in advance
Mise en place is a French culinary phrase used by chefs the world over, and it literally means "putting in place." Put all your ingredients in place and the recipe will flow smoothly. You never want to leave oil unattended in a hot pan while you're scrambling to finish dicing the onion and carrots. The way an ingredient should be prepped appears beside its name in the ingredient list. Ingredients appear in order of usage.
5. Taste as you go
Obviously don't taste meat dishes until they're fully cooked, and always taste your final masterpiece before serving it. If a dish tastes bland, it might need a little more flavor, maybe a little more salt, a little more fat, a little acid to brighten the flavor (a splash of lemon juice or vinegar), more heat (add a pinch of red pepper flakes), or a touch of sweetener (if it's too acidic). Since ingredients and cooking techniques vary tremendously, it's impossible to give precise measurements for seasonings. That's why it's always up to you to taste and decide if the dish needs any extra love.
6. Follow the recipe
But with a twist. Follow the recipe exactly as written the first time you make it, but then get creative with substitutions. Learn to cook with what you have on hand or what inspires you at the farmers' market.
Make season substitutions when an ingredient can't be found year-round. Please never buy tomatoes in the winter—that is, unless you like the taste of cardboard.
7. Embrace leftovers as your best friend
If you're a time-starved parent, student on a budget, or always-hungry athlete, get in the habit of making double batches of recipes and freeze what you won't eat in a few days. Freeze in individual portions to make thawing easier to always put your leftovers to good use.
Soups, stews, sauces, beans, and grains freeze beautifully in zipper storage bags or containers with lids. If your family complains about eating the same dish two nights in a row, find creative ways to reinvent the dish. Leftover meat and veggies are delicious on top of a salad or sandwich.
8. Designate a prep day – Plan your meals like you plan your training!
Nominate Sunday or another non-workday as your culinary day to prep food for the week. Make a hearty grain salad with seasonal veggies for work lunches, roast a big tray of root veggies (leftover roasted veggies are fabulous in scrambled eggs or salads), prep fruits and vegetables for smoothies, bake a wholesome treat for healthy snacking, cook a pot of beans, roast a whole chicken, and make a batch of homemade salad dressings or sauces to transform quick weeknight meals. (Mix and match on the above—we definitely don't expect you to accomplish all that in one day!). Our second cookbook, Run Fast. Cook Fast. Eat Slow., is full of make ahead meal ideas and meal planning and meal prep tips.
Every Sunday Elyse posts Meal Prep inspiration on Instagram.
9. Invest in high-quality kitchen tools
Organize your kitchen so you can easily access this equipment. Collect high-quality kitchen tools that'll make meal prep even easier. A good knife is essential. Take a knife skills class or watch a few YouTube videos. You'll be thrilled to discover just how easy it can be to dice an onion or mince a clove of garlic. Stock your pantry while you're at it.
10. Cooking is not a chore
Think of it as your new awesome hobby that benefits everyone in your life. Turn on music while you cook, open a bottle of wine, and enlist a family member or friend to help with the prep and cleanup. Have fun making mistakes—they'll likely still be edible (unless your disaster caused the fire alarm to go off!).
The single greatest thing you can do to achieve your next PR or run your best marathon (and improve your overall health and happiness) is learn to cook.Sign up for our newsletter to receive sneak peek recipes from our 2nd cookbook: Run Fast. Cook Fast. Eat Slow. by Shalane Flanagan and Elyse Kopecky.
Adapted from Run Fast. Eat Slow.