RECIPES FOR RUNNERS
Fuel for the Furnace
PHOTOGRAPHY BY ALI V.
Lentine Alexis is a classically trained chef, board-certified Ayurvedic practitioner, and lifelong athlete who’s spent her career at the intersection of food, performance, and wellbeing. A former professional endurance athlete turned holistic sports nutritionist, she’s spent the past 15 years helping Olympians, world champions, weekend warriors, and everyday runners fuel their lives with food that’s as functional as it is beautiful.
Today, through her recipes, membership platform, courses, and 1:1 consultation work, Lentine translates ancient wisdom and modern nutrition into a considered approach that helps athletes and achievers. She aims to meet their ever-changing, energetic demands – all while honoring the joy of eating and exploring a passion for adventure. With one foot in the kitchen and the other on the trail, she creates food that feels as good as it tastes – and runs as far as you do.
Lentine’s Picks for the Long Haul
PRE-RUN
Date Bombs
Dates are nature’s perfect running fuel – quick-digesting carbohydrates wrapped in a mineral-rich package that the body can turn into energy almost instantly. And heading out for a run with a tiny bit of fuel is a smart way to balance metabolism. Stuffing a date with a little fat, like ghee, almond butter or tahini, and a single sprouted nut (I love walnuts!) gives this simple bite a layer of sustained-release energy, so you don’t spike and crash mid-run.
The fat and protein slow digestion just enough to carry you through those first miles, while the natural sweetness of the date keeps things light, clean, and easy on the gut. It’s compact, portable, and Ayurvedically smart – warming, grounding, and energizing without heaviness. Ghee is my fat of choice, for its immense gut benefits and anti-inflammatory properties.
You can batch this recipe ahead, if you wish, but I prefer to make my date bombs the moment before I eat them…typically while standing in my kitchen, in the dark, before heading out to run.
- 2-3 juicy medjool dates, pitted
- 1 tsp ghee, almond butter or tahini
- 2-3 sprouted walnuts or almonds
- A pinch of flaky salt
- Split your dates and pull out the pits.
- Using a small spoon, drizzle a bit of the ghee/almond butter or tahini into the cavity of the date and top with your crunchy nut of choice.
- Sprinkle with a tiny pinch of salt, and eat.
- Repeat with the remaining dates…and GO!
POST-RUN
Spiced Quinoa Porridge with Caramelized Pears + Hemp
This gently spiced quinoa porridge is my go-to cool weather breakfast; a bowl built for runners. Quinoa brings a complete source of plant protein and steady carbohydrates, making it a powerful ally in recovery after long miles. (Plus, you can boost it with protein powder if you wish!) And the golden pears aren’t just pretty. Pears, when gently caramelized with warming spices like cinnamon, cardamom, and ginger, don’t just taste like fall – they help soothe the respiratory system, hydrate tissues, and ease digestion, all vital for runners logging cool-weather miles.
Finish it all off with a little handful of my Coconut + Seed Grain Free Granola (one of the most popular recipes in my Recipe Library EVER) and hemp seeds (omega 3’s!) and you’ve got a crunchy, creamy, superfuel to recover from your run and jumpstart your day. I make my quinoa porridge in the rice cooker, so it’s ready to eat when I come back home from my run, but you can also make it on the stovetop. Directions for both methods are below.
Porridge
- 1 cup quinoa, rinsed
- ⅓ cup sprouted oats
- ⅓-½ cup favorite protein powder (optional)
- 1 tsp kosher salt
- 1 tsp ground cinnamon + 2 pinches
- ½ tsp ground ginger + 2 pinches
- ¼ tsp ground cardamom + 1 pinch
- 4 cups water
- 1-2 cups almond milk, to taste
- 2 Tbsp maple syrup, plus more to taste
For the Pears
- 2 large bosc or bartlett pears, cored and sliced thinly
- 2 tsp ghee or coconut oil
- To top: hemp seeds, Coconut + Seed Grain Free Granola, ghee and maple to taste
Cook your Porridge
- In a rice cooker: combine the rinsed quinoa, sprouted oats, protein powder if using, salt, spices and maple syrup. Add 4 cups of water and stir to combine. Close the lid of the cooker and set to “quick” or “cook,” depending on your model. The porridge will take roughly 25-35 minutes. Go run! Or, make your pears.
- On the stovetop: In a small saucepan set over medium-high heat, combine the rinsed quinoa, sprouted oats, protein powder, salt, spices and maple. Add 4 cups of water and bring to a boil, then lower the heat to medium and simmer, uncovered for 30-35 minutes until the quinoa is tender and the grains have little halos around them, and much of the water has been absorbed.
Make your Pears
- In a small skillet set over medium-high heat, place the 2 tsp ghee and the sliced pears.
- Sprinkle with the pinches of spices and a small pinch of salt.
- Allow the pears to cook - undisturbed - until the edges start to caramelize ever so slightly.
- Flip the pears using tongs and cook the other side until both sides are golden and caramelized.
- Remove from heat and set aside.
Finish your Porridge
- After your porridge has finished cooking, open the lid and add some almond milk to loosen the porridge to the texture of your liking.
- At this point, I like to blend my porridge with an immersion blender to make it smooth and creamy - highly recommend this bonus step!
- Taste and adjust the salt and the maple (you should be able to distinctly taste the saltiness and sweetness.)
- Divide the porridge between the bowls, top with the caramelized pears, hemp and granola, as well as any other toppings of your choice. Enjoy!
RECOVERY SNACK
Brown Butter + Miso Oatmeal Raisin Cookies
My Brown Butter + Miso Oatmeal Raisin Cookies are a masterclass in functional indulgence. Naturally sweetened with coconut sugar and studded with caramelized golden raisins, they deliver clean, quick-digesting carbohydrates alongside the slow-release energy of oats – perfect for runners looking to refuel or enjoy a thoughtful-yet-tasty snack.
Ginger and cinnamon add a warming, anti-inflammatory kick that also boosts digestion and metabolism, while miso brings a subtle umami note and gut-supportive probiotics, elevating this cookie beyond simple sweetness. Gluten-free and rich in flavor, it’s cozy yet sophisticated, balancing the nostalgia of a classic oatmeal raisin cookie with thoughtful, performance-minded ingredients. Each bite is a reminder that nourishing the body can taste effortless and utterly seasonal.
- 1 1/2 cups sprouted oats (preferably gluten free - 150g)
- 1/2 cup homemade gluten free flour mix (or your favorite gf flour mix - 80g)
- 1/2 tsp baking powder
- 3/4 tsp ground ginger
- 1/2 tsp ground cinnamon
- 1/2 cup unsalted butter (110g / 4oz )
- 1/2 cup coconut sugar
- 2 Tbsp maple syrup
- 1 Tbsp white miso paste
- 1 large egg (whisked )
- 1/2 cup golden raisins (75g)
Preheat your oven + prep your pans
- Preheat your oven to 400°F. Line two sheet trays with parchment paper, and set aside.
Mix your batter
- In a large mixing bowl, combine the oats, gluten free flour, baking powder, ginger and cinnamon.
- Next, in a small saucepan set over medium heat, brown the butter. First it will melt, and then it will erupt in a voracious simmer. Cook for 4-5 minutes, stirring occasionally and keeping a close eye, until the butter has turned a light golden brown and begun to smell of caramel. Immediately take it off the heat and stir in the coconut sugar, maple syrup, and miso paste.
- Set aside for 5 minutes to cool.
- Pour the brown butter mixture into the dry ingredients, alongside the beaten egg and the raisins. Mix until everything has come together into a sticky, thick batter.
Scoop, bake + enjoy your cookies
- Using a scant 1/4 cup cookie scoop, or your hands, roll the cookies into 12 balls, and place them on the prepared sheet trays with at least 2 inches of space between them. Gently flatten each cookie with your palm and poke in any protruding raisins to help prevent them from scorching.
- Bake the cookies, one tray at a time, for 10-12 minutes, or until the cookies are deeply golden. Remove from the oven, and gently press down on the center of each cookie with the back of a spoon to flatten them just a bit. Transfer to a wire rack to cool for at least 15 minutes.
- Enjoy with a cold glass of milk, with your morning coffee, at the track or the trail, without inhibition.
- Leftover cookies will keep in an airtight container at room temperature for up to 5 days.
