Eat Like Shalane Month: Week 3

For the last two weeks, I’ve been preparing and planning my meals using Shalane Flanagan’s cookbook Run Fast. Eat Slow. In general, it has not been a difficult transition from how I normally cook, and my family has been enjoying the new recipes.

We’ve talked about meal-planning here on Salty Running before, and I have to say that one of the easiest ways to meal plan is to make recipes that either leave behind leftovers for easy lunches or that can be the base of a new meal with just a couple of additions the next day.

The great thing with all the recipes I made this week is that they produced perfect leftovers, which actually allowed me to cook less than normal. The breakfast cookies were breakfast for several days, dinner one night was lunch for the three following days, and one salad was big enough to be the salad we ate the next night too.

Oh, and per your suggestions, I’m adding the total Prep & Cook time to each recipe!

Root Lovers’ Winter Salad with Apple Cider Vinaigrette

Root Lovers’ Salad (featuring a cameo shot of another herb roasted chicken!)

This recipe calls for two pounds of roots vegetables, so I used what I had on hand: an orange yam, a white sweet potato, and some carrots. I peeled and cut them up into one-inch chunks, then tossed them with salt, cumin, and cayenne pepper, reserving the peels and ends for my next batch of broth. Roasting veggies is my family’s favorite way to eat them, and this recipe calls for a can of drained garbanzo beans added after 15 minutes, too. While the vegetables roasted, I shook up the apple cider vinaigrette (all three of the salad dressings I have made so far are shaken up in a Mason jar). I have never made a vinaigrette with apple cider vinegar (money saver!) but I actually love it and am glad to know when I run out of balsamic there’s another easy and cheap option.

After the veggies were done, I mixed them with five cups of arugula and served it with the dressing on the side for drizzling. The flavors and textures in this recipe are delicious; sweet roasted vegetables, crisped garbanzo beans, the spicy bite of cumin and arugula with the kick of the dressing. Honestly, this salad could easily be an entire meal for me. My husband liked it too, though the kids were not fans mostly due to the arugula addition. My daughter loves arugula raw and unadulterated, but it gets wilty in this salad when mixed with warm vegetables. My son likes the roasted veggies but thinks arugula is bitter and gross. Next time, then, I’ll keep the greens and cooked veggies separate.

Cost: A, Ease of Recipe: A,  Taste: B+Family-Friendly: C, Prep/Cook-time: 1 hour 

Gimme Veggies Fried Rice

I added marinated, baked tofu for extra protein.

I love stir-frys because they are quick, healthy, and please everyone in my family. We had a busy night planned and I needed a recipe that didn’t require a ton of prep; this one checked that box because I used a short cut. I buy the big bag of frozen stir-fry vegetables from Costco for nights like these. The mix is just the veggies, no sauce or seasoning, and is a fantastic mix of rainbow carrots, broccoli, green beans, sugar snap peas, mushrooms, onions, water chestnuts and red bell peppers. It goes for about $7.00 and is enough for several dinners using this recipe. Affordable, fast, and a simple way to incorporate a ton of vegetables!

The stir-fry starts with a bunch of minced ginger and garlic and is finished off with soy sauce, sesame oil, and cashews. Although there are two scrambled eggs and brown rice, I made marinated, baked tofu to add protein to the meal. This ended up being useful because the two tablespoons of soy sauce called for was not enough to get the four cups of rice tasty enough, so I used the left-over tofu marinade I whisked together (3T soy sauce, 3T sesame oil, 1T apple cider vinegar, 3t brown sugar, 1t Sriracha, & 1T toasted sesame seeds) to flavor the fried rice up.

Everyone lapped up dinner, my son and husband both immediately packed a container for the next day’s lunch, and my husband suggested next time I add shrimp instead of tofu. Brilliant idea!

Cost: B (cheap for me because I had most of the ingredients in my pantry and used frozen vegetables; if you have to buy the sesame oil and all the other ingredients the cost would add up quickly), Ease of Recipe: A-Taste: B+ (needed more sauce), Family-Friendly: A, Prep/Cook-time: 30 minutes (I used frozen veggies to cut down prep-time & had the rice left-over as suggested in the recipe)

Roasted Brussels Sprouts

I feel sort of like I’m cheating including this in my review of new recipes, because this really isn’t a new recipe. It’s the most basic way to make Brussels sprouts in the world. Cut them in half, toss them with olive oil, salt and pepper. Bake for 25 minutes at 425°. The end.

If this is already how you do Brussels sprouts, *yawn*, but keep doing them this way because they are delicious. If you still have the left-over-from-childhood attitude that Brussels sprouts are gross, grow up and make them this way. They are very affordable, fast, and three out of four members of my family like them. Heck, that Root Lover’s Salad would taste great if you added some of these to it.

Cost: A, Ease of Recipe: ATaste: AFamily-Friendly: B-, Prep/Cook-time: 35 minutes

Sweet Potato Breakfast Cookies

We planned on attending a march in Eugene on Martin Luther King Day, so we needed to get out of the house early. I wanted an easy to pack but filling breakfast option, so I made these the night before. The recipe called for baking the sweet potato for an hour to mash it, but I cheated and used the microwave. The bulk of this recipe includes rolled oats, sweet potato, almond meal, ginger, cinnamon, coconut oil, raisins and maple syrup. Each cookie is a 1/4 cup of this mixture.

The cookies were a hit, the flavors were delicious straight out of the oven and even better the mornings following. The texture improved each day too; getting more moist and less crumbly. One cookie, a banana, and a cup of coffee kept me full and satisfied all morning. Definitely keeping these on hand for busy mornings or for post long-run or after-school snacks!

Cost: C (several spendy ingredients if you don’t already have them), Ease of Recipe: ATaste: AFamily-Friendly: A, Prep/Cook-time: 40 minutes (I microwaved the sweet potato to save an hour of bake-time)

Turmeric Pepitas

Fresh from the oven and in the salad the next day– YUMMY!

After the MLK march, we met up for a potluck lunch with friends, who asked me to bring my kale salad. I had some RFES Apple Cider Vinaigrette left over, so I used that on a hybrid of RFES’s Kale Raddichio Salad and my kale salad. I added dried cranberries, then decided to make these toasted seeds in place of the raw ones I normally use. I melted butter, turmeric, yellow curry powder, honey, and salt in a sauce pan, then tossed that with the mix of raw pumpkin and sunflower seeds I keep in my pantry. I roasted them in the oven for 10 minutes, stirring after five and they were done.

My family unanimously loved and 100% consumed this salad, and the seeds were a wonderful and easy way to turn a great salad into a spectacular one. We ate the seeds that weren’t tossed in the salad by the handful. Because the recipe is so easy, I see myself not using raw seeds very often anymore!

Cost: A, Ease of Recipe: A,  Taste: AFamily-Friendly: A, Prep/Cook-time: 15 minutes

Make-Ahead Breakfast Burritos

Who doesn’t love a breakfast burrito? Shalane’s recipe is unique in that it makes six large burritos so you can freeze some for later for busy mornings, using whole wheat tortillas, eggs, spinach, your favorite cheese, and beans. I used Colby Jack for the cheese and while the book recommends their recipe for spicy black beans, I didn’t have the time in the morning to include them, so just used plain black beans. Overall, these burritos come together quickly.

I had some left-over baked potatoes, so I cut those into cubes, sprinkled them with a little taco seasoning and fried them until they were a little crisp and threw those in, too. The kids and I ate ours right away, while my husband took his and one for his boss with him on the road for a meeting. Like the other breakfast recipes I’ve tried already, this one kept me full and not snacky until lunch a full five hours later.

This basic burrito can easily be adapted by adding a meat option of your choice or fried veggies like bell peppers or mushrooms. I spiced ours up with Sriracha while the kids dipped theirs in ketchup.

Cost: A, Ease of Recipe: A,  Taste: AFamily-Friendly: A, Prep/Cook-time: 20 minutes


So ends another week of eating like Shalane; all the recipes I tried this week will definitely go into my normal meal rotation!

**Want to purchase Run Fast. Eat Slow. and support Salty Running at the same time? Go here! **

We’re nearing the end of my month of eating like Shalane, are there any recipes you’ve made and loved that I’ve missed so far that our readers need to hear about? 

I'm an elementary P.E. teacher with a long-term, ongoing marathon addiction.The next big goal? Keeping up my BQ streak while aiming for a 3:10! I write about the not-so-glamorous side of running and fitting in serious training with a family while staying sane(ish).

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.


  1. Brussels sprouts are the best. I buy TJs frozen sprouts which are usually tiny and $.99/bag. I dump them into a pyrex baking dish, toss with olive oil S&P and TJ’s 21 seasons salute and bake for about 30 minutes at 425. Mmmmm. Easy and delicious. Another option is to make them smokey and spice – I had smoked salt and cayenne I’d add for a while way back. Sometimes I add chopped carrots and parsnips and onions or white and sweet potato chunks. Two out of three kids love them. Mmm.

    1. Not sure if you’ve tried smoked paprika and I’m not actually sure if it’s cheaper than smoked salt (it probably depends on place of purchase) but it’s another awesome way to make things smoky!

    2. Good idea to buy frozen! I’ve been buying them on the stalk- the whole stalk is $4 but I got like 3lbs of brussel sprouts off that, vs the pre-cut ones which are ~$4/lb!

    1. I haven’t–the only difference between the regular and the creamy is tahini, which I didn’t happen to have on hand. It’s on my grocery list for this week!

  2. I cannot wait to try the sweet potato breakfast cookies! I’m a breakfast person, and it’s always good to find things to make ahead for mornings we have to get somewhere.
    The only recipe I’ve tried from the book so far is a combo: the banana bread made into the banana bread french toast. I’ll caveat it with I used rye flour instead of the spelt flour as the recipe called for. I don’t think I’d really like the banana bread alone (again, could be the rye flour!) although it was much healthier than my normal recipes. But made into the french toast, I thought it was delicious! With a little maple syrup and powdered sugar, of course!

    1. I’ve made leftover banana bread into French toast before, and it was good… but the only bread I use for French toast now? Fresh Challah — oh my lord, once you go Challah you’ll never go back! I’ve made three batches of the cookies already- they’re such a good grab-n-go snack!

  3. I love brussels sprouts! Bacon is a good addition. I also like to chop them up for maximum crisping 🙂

    On the fried rice: two tablespoons of soy sauce definitely won’t cut it for four cups of rice. If fish sauce is a staple in your household, add a tsp of fish sauce. I also like to use cooked quinoa in place of rice – lots more protein!

    1. Yes on the bacon!! Also, we eat quinoa in place of rice alll the time- so my family was excited about rice! One thing I’ve really liked about this cookbook is an introduction to some new grain like farro and millet that I’ve never tried before.

  4. These all look amazing and are mostly vegetarian. I have to admit – when I bought the cookbook, I was excited, but the first couple of things I made were disappointing. This series is making me give the book another chance and I’ll try some of these recipes next week. Thanks!

    1. What were the first things you made? I’ve been picking “safe”ish recipes, but there are a couple I am going to try that are out of my comfort zone…

  5. I recently checked out Shalene’s cookbook and bookmarked a number of recipes. It’s nice to have some go-tos that are healthy and nutrient packed when the recipe world is so infiltrated with low fat, “diet friendly” stuff. Three cheers for whole foods!

  6. I love that we’re a brussels sprouts obsessed bunch! My favorite vegetable, bar none. I buy them fresh ($3 for a pound at Kroger), halve, toss with EVOO and S&P, roast, then finish with a little bit of honey, butter, and lemon juice.

    Apple cider is definitely a go-to with southern greens — try it with your kale, collards, turnip greens, whatever!