Long Run Breakfast: Maple Walnut Kefir Biscuits and Fruit Salad

30 Dec

Hey, Jenn… remember when you stated a blog and called it ‘Go Running, Mama!’ because you spent all of your ‘me’ time running?  Remember that? Do you think you should… I don’t know… actually talk about running again sometime soon!?

Fair point, Inner Dialogue. Very fair point.

Except I haven’t been running consistently since the summer because the second half of 2013 has been a bit of a comedy of errors for me.

So what’s a mother runner on hiatus to do?  Post about my husband’s runs.  Obviously.  It’s smoke and mirrors, y’all… just enough to get myself back into training mode (which is happening TODAY) so that you forget that you read the last 10 posts and thought “She should have called this blog ‘Go Make Ornaments and Cookies, Mama!'”  It’s all a clever ruse.

This weekend The Hubs had his first long run with the Team Rogue Sisson crew.  We’ve both been working with an amazing coach, Leah Soro at Enlightened Performance, for a almost two years (I like to describe myself very officially as the most infuriating runner Leah has ever had to coach) and she has pushed The Hubs to a level of excellence… not to mention the miracles she always works with me in the inevitably short period in which I focus before each race and claim I’m going to be consistently dedicated forever and ever from that point on (Spoiler Alert: I never follow through on that promise).

The only thing that is lacking with one-to-one coaching is teammates.  For me, this is is fine- I need someone who is going to help me work around toddler illness and playdates, late nights and nap boycotts, and who understands that workouts change based on whether or not I might need to push a stroller that day (Hill repeats?  During a week filled with freezing rain? With a toddler in a jogger?  It’s great to be able to send a text to Leah and get some different direction); when I need a running buddy I toss mine in the stroller; and there are no shortage of ladies I know willing to run my pace during a race.  I need the world’s most flexible way to be a coached runner- which Leah has patiently and graciously provided for me.

The man of the house is different.  If it’s on his plan, he will do it.  If there is a blizzard he will still do it, and he will probably do it better and faster than you asked him to perform.  And then he will come home and do double the conditioning exercises you asked him to do, a focused yin yoga series and foam rolling, and commence to quiz me on his appropriate nutrient intake based on that specific workout given our current elevation and a slight fluctuation in his temperature and heart rate.  And then he’ll do 100 burpees because he’s been standing still for too long.  So he’s a little serious.

In his less than three years as a runner he has made major strides, much of that with Leah’s guidance.  Joining Team Rogue is going to give him a new edge- the ability to push himself to the performance level of even faster athletes.  Peer pressure at its finest.  I don’t know if you can tell, but he’s not the kind of guy who likes to be left behind.

The Team Rogue Sisson crew was scheduled to run 20 miles on Saturday.  The Hubs is coming back from a calf injury so he said he thought he’d run 15 or 16.  I know him, so I figured that meant he would run a 10 mile warm up at 4:30 am and then decide to run the full 20 with Rogue as well.  Judging by his extreme focus and determination when laying out his gear on Friday night, the odds seemed in my favor.  30 miler, anyone?

Big training events are celebration points at our house, so Baby Bird and I decided to make a big breakfast for Daddy.  After a long run, he needs around 20 grams of protein and ideally we aim for around a 3:1 carb to protein ratio for his meal 30 minutes after his run.  Though I knew he would come home and immediately ask for bacon and eggs, I wanted to back off of the cholesterol and rely on healthier fats.  I decided on scrambled eggs, fruit salad,and maple walnut kefir biscuits.

Maple Walnut Kefir Biscuits- Go Running, Mama!

Our scrambled eggs are eggs with just a pinch or salt, butcher cut pepper, with a little olive or grapeseed oil in the pan- no extra daily mixed in.  (Last year we did an elimination diet in which we discovered The Hubs performs better when he avoids uncultured dairy) We mixed up a fruit salad with berries (high in antioxidants), bananas (potassium), mint (abundant in nutrients such as vitamin A and iron), and avocado.  In addition to the abundance of healthy monounsaturated fats contained in avocados, they also help to slow down the flow of glucose to your cells so they provide a bit of a balance to the high sugar content in fruit salads (especially if they contain high glucose fruits like grapes, date, bananas, or oranges).

Maple Walnut Kefir Biscuits were born of my love for all things drop-biscuit married to the prolific use of walnuts, grade B maple syrup, and kefir in my kitchen.  We are seriously obsessed with kefir.  I often use it as a substitute for sour cream, creme fraiche, or yogurt when cooking.  It’s a great probiotic addition to smoothies and make a really simple pasta sauce.  Plus, it’s about as toddler friendly as probiotics get.  Lifeway Probugs have been a game changer for us, Baby Bird thinks they are the greatest dessert in the world.  When she saw that Lifeway had a booth at ACL Kiddie Limits this year and were giving away free Probugs push pops, she declared it the coolest event in the universe.  She is still talking about how much she loves ACL.

Maple Walnut Kefir Biscuits- Go Running, Mama!

A maple walnut biscuit should clearly be a sweet biscuit.  Using maple syrup in the biscuits lets me cut down considerably on the sugar content, and using grade b maple syrup lets me use even less maple syrup in the sugar’s place without sacrificing sweetness or mapleyness.  Glazing the biscuits with grade B maple syrup packs an extra punch of manganese and zinc for a guy who is sufficiently sweating out huge quantities of salts and minerals on a daily basis.  Walnuts are high in omega-3s but, more importantly, research shows they may have significant cardiovascular benefits.  And a healthy heart is a very good thing for an endurance athlete.

When The Hubs returned home from his run (20 miles… underachiever) he was in great spirits and very much in need of a post run meal.  Once he hit the entryway, I heard the expected question… “Can we have some bacon?”

The answer was yes… a little… spread sparingly on a walnut kefir biscuit (in the form of bacon beer jam) and enjoyed with fruit and eggs.

Maple Walnut Kefir Biscuits and Bacon Beer Jam- Go Running, Mama!

That was an acceptable compromise.

We all sat down to enjoy a recap of that morning’s run over a fabulous breakfast.  And admire the sweet new Adidas Glide Boosts he purchased at Rogue after his run.

And, of course, to enjoy a little family core work and yin yoga.  And to discuss the carb to protein ratio in the exact breakfast portions The Hubs had just consumed.

Some things never change.

Maple Walnut Kefir Biscuits- Go Running, Mama!

Maple Walnut Kefir Biscuits

Ingredients:

  • 1/4 cup unsalted cultured butter (slightly softened)
  • 1/4 cup packed brown sugar
  • 1 egg
  • 2 tbs grade B maple syrup + more for glazing biscuits
  • 1/4 cup plain kefir
  • 1 1/2 cups all purpose flour
  • 1/4 tsp baking soda
  • 1/4 tsp sea salt
  • generous 1/2 cup chopped walnuts

Directions:  Preheat oven to 375 degrees F.

Combine butter, sugar and egg in the bowl of a stand mixer and cream.  Add the maple syrup and kefir and mix well.

In a separate bowl, combine the flour, salt and baking soda and whisk well to incorporate.

Gradually add the dry ingredients to the wet, mixing until just combined.  Gently stir in the walnuts.

Drop rounded tablespoons of dough onto a baking sheet lined in parchment paper.  Bake for 12 minutes until biscuits are beginning to brown slightly.

Remove to a cooling rack and brush biscuits with maple syrup to glaze.

Make 12-14 biscuits.

One Response to “Long Run Breakfast: Maple Walnut Kefir Biscuits and Fruit Salad”

Trackbacks/Pingbacks

  1. Run diary – Dec 28, 2013 | Marathon Attorney - January 5, 2014

    […] I got home my wife had a fantastic meal waiting for me: maple walnut kefir biscuits, scrambled eggs and a fruit salad.  She is in charge of my nutrition and told me that this meal was perfectly balanced for my needs […]

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