5 BEST RUNNER’S LUNCHES AND DINNERS FROM AROUND THE WORLD – RUNNING DIET PART 2

Welcome to part 2 in our quest to throw out the boring, old health foods and make our runner’s diet more exciting with some delicious, traditional recipes from around the world. In Part 1, we looked at breakfasts, from Kenyan cornmeal to Brazilian smoothies. In part 2, we’re going to explore the world’s best lunches and dinners for runners.

At Go! Running Tours, if there is one thing that both our city managers and our guests are passionate about (besides running, of course) it’s food. And when travelling, we love nothing more than eating like the locals do. Our guides are always happy to answer questions on the best places to eat and what traditional foods to try.

But there’s one thing that is more difficult to come by. A big, warm home cooked meal served up by a granny who’s had the recipe passed down through generations. Here are 5 lunches and dinners from around the world that you can make yourself and get that travel experience wherever you are. They’re also full of nutrition, perfect for runners, and a great way to add variety to your diet. Check them out and give them a go – just leave your granny out of it, she’s done enough.

1) ITALY – PASTA ALLA NORMA

Lapo, our Florence guide, says that pasta is a must for an Italian lunch or dinner. He recommends Sicilian favourite Pasta alla Norma, a vegetarian dish based on tomatoes, aubergine and cheese. The aubergine is cooked in a fresh tomato sauce with garlic, celery and fresh basil and topped with some ricotta. Healthy and delicious. Lapo says that Italian runners love to drink beer, but traditionally this should be enjoyed in the summer, accompanied with an ice cold, white wine.

Check out this recipe. It’s in Italian but it’s so good it’s worth Google translating.

1 SERVING PASTA ALLA NORMA
Calories	569
Carbohydrates	77.4g
Protein	17.1g
Fat	21.2g

2) DENMARK – SMØRREBRØD

The classic Danish lunch is smørrebrød, an open sandwich of rye bread topped with meat, fish or vegetables. Classic toppings include herrings, prawns, cheese, eggs, cucumber, tomato and liver pâté. Being both light and nutritious, it makes a perfect lunch to fuel some afternoon running.  

Try out this simple recipe.

EGG AND PRAWN SMØRREBRØD
Calories	277
Carbohydrates	10g
Protein	18g
Fat	17.7g

3) ISRAEL – FALAFEL

Our Israeli tour guide Jennie recommends that runners eat a lunch or dinner of falafel served with hummus and a chopped green salad. Although a popular street food, homemade falafel consists of a blend of chickpeas, onions, garlic and spice that is formed into balls and fried. Serve with a salad of finely diced tomato, cucumber, onion and parsley with an olive oil and lemon dressing.  

Take a look at this recipe to make your own falafel.

1 SERVING FALAFEL
Calories	409
Carbohydrates	50g
Protein	15g
Fat	17g

4) U.S., TAMPA – FISH

Laura, our Tampa guide, says that fish like grouper and mahi mahi are popular in the Tampa and Florida region. Grouper is a type of sea bass and is known for its firm, moist texture and distinct flavour. Try frying it, grilling it, or using it in a soup. Mahi mahi is another fish with a firm texture and mild, sweet taste, best enjoyed grilled, baked or fried. Both are excellent sources of protein and make a great dinner for runners.

Check out this recipe for blackened mahi mahi.

1 SERVING BLACKENED MAHI MAHI SANDWICH
Calories	391
Carbohydrates	44.6g
Protein	37.2g
Fat	12g

5) IRELAND – STEW

For a runner’s dinner in Ireland, our tour guide Emer recommends anything potato based, especially a stew. There is a lot of discussion over what belongs in a stew – carrots, celery, garlic, mutton, lamb, beef, guinness? A traditional Irish stew recipe is quite simple – just bring lamb (or beef), potatoes, vegetables (carrots and celery are popular) to boil in a stock, add parsley and season with salt and pepper.

For a more detailed recipe, check out this one from BBC Good Food.

1 SERVING STEW
Calories	524
Carbohydrates	45g
Protein	37g
Fat	23g