Oatmeal is, in many ways, the IDEAL breakfast food. It’s satiating, chock full of gut boosting and filling fiber, brimming with cancer-fighting antioxidants and other essential vitamins and minerals that runners need like magnesium, iron, zinc, thiamin, and pantothenic acid.
While it’s remained a runner staple for decades—typically topped with things like berries, honey, cinnamon and nut butters—it’s high time the popular porridge got an upgrade because, well, savory oatmeal is pretty darn good, too. And not just for breakfast! Once you enter the world of savory grain bowls, you’ve opened up a whole new menu for brunch, lunch and dinner, too.
Savory oatmeal is yet another way to score even more post-run nutrition than a bowl of oatmeal offers on its own.
In addition to the oatmeal base, an all-star run recovery bowl below features nutritious ingredients. A few of our favorites are below:
A poached egg (fried, hard boiled, or scrambled works, too) for a complete protein source (complete protein supplies the amino acids your muscles need to recover from exercise), bone-healthy Vitamin K and, if free-range, a bountiful dose of inflammation-reducing omega-3 fatty acids.
Pan-fried purple sweet potatoes for a full day’s serving of the cancer-fighting antioxidants Vitamin A (in the form of beta-carotene) and anthocyanidins (also found in blueberries), trace minerals for enhanced recovery and even more fiber.
Arugula for more free radical-fighting antioxidants, Vitamin K to help reduce inflammation and support bones, Vitamin C for an immune system boost and, thanks to low levels of oxalates, arugula supports more optimal absorption of all the vitamins and minerals in your meal. Plus, it adds a natural, peppery taste. We like vitamin K-, A- and C-packed kale, too, especially if it’s lightly sautéed with a clove of garlic and seasoned with lemon juice, salt and pepper.
Avocado for healthy fats to speed recovery and enhance nutrient absorption, a high dose of anemia-fighting folate and blood-building folic acid to boost vascular function and heart health.
Top with nutritional yeast for a bonus superfood sprinkle that's complete with protein and a hefty dose of B vitamins to supercharge the rest of your day.
Sautéed mushrooms for, again, a mega dose of B vitamins and satiating fiber.
Alright, onto making yourself a bowl. Honestly, it’s pretty easy:
-Sauté your toppings first and set aside.
-Prepare your oatmeal according to the package instructions. We like extra thick rolled oats or steel-cut oats the best. But, in a pinch, quick oats, work, too.
-When it’s all ready, mix and enjoy.
Want to learn more about optimizing post-run nutrition? Check out this blog about the 5 best foods to eat after a run.