The Right Fuel

RECIPES for Runners

Brought to you by our First In The Navy Yard Sponsor Vincera Foundation


Herbed Chicken and Quinoa Salad

By Laura Ferro
Serves 4


For the Chicken
4 4-6 oz boneless chicken breasts
2 T parsley, finely chopped
2 T basil, finely chopped
1 T rosemary, finely chopped
1-2 garlic cloves, minced
¼ c olive oil
1 lemon, juice and zest aside
Sea salt and pepper

For the Warm Quinoa Salad
1 c quinoa
2 c water
Pinch of salt
1 large shallot, minced
2 tsp butter
2 c loosely torn spinach leaves
2 T extra virgin olive oil
1 lemon, juiced
Salt and pepper to taste

How to Prepare

Herbed Chicken
On a sturdy surface, lay parchment paper down and pound each chicken breast flat, to about ¼ inch (called a paillard). You can do this using a meat pounder or even a heavy skillet.
In a small bowl combine herbs, lemon zest, and garlic.
Place chicken breasts in a baking dish and lightly drizzle with olive oil. Season both sides with salt and pepper. Evenly distribute the herb mixture on each side of the chicken breasts. Use your hands to really coat each breast. Wash hands with soap and hot water. Drizzle with a little lemon juice and remaining olive oil.
Using a cast iron skillet, heat oil on medium high. Place chicken on skillet when hot and cook on each side, about 3-4 minutes, until cooked through.
Remove and tent with aluminum foil, careful not to touch the chicken with foil. Set aside.

Quinoa Salad
Rinse quinoa in a mesh strainer. Place water and quinoa sauce pan over high heat, add a pinch of salt.
Bring to a boil, cover and lower heat to a simmer. Cook on simmer for about 15 minutes.
Remove from heat and let sit covered for 5 minutes. All water should be absorbed. Evenly disperse quinoa on a baking sheet and fluff with a fork.
In small sauté pan add 2 tsp butter, sauté shallots until fragrant and tender, about 3 minutes. Bring heat to low and add spinach. Add salt, pepper and 1 T olive oil.
Cover and let steam about 2- 3 minutes. Pour mixture in bowl over quinoa, mix all together and squeeze juice of 1 lemon and remaining olive oil, mixing gently. Add salt and pepper to taste.

To serve: place about ½-3/4 cup quinoa salad on plate and top with herbed chicken. Garnish with fresh cracked pepper, fresh parsley or basil.

Cinnamon-Raisin Almond Butter

By Laura Ferro


2 c raw almonds

1/2 tsp natural sea salt
2 T maple syrup
1 tsp cinnamon
¼- ½ c raisins

How to Prepare

Preheat oven to 300 F.
Spread almonds evenly on a baking sheet and roast for about 12 to15 minutes, or until lightly colored and fragrant. Stir occasionally throughout.
Remove from hear and let cool slightly. Place almonds in food processor. Process for about 15 minutes, scraping the sides down accordingly. The nuts will first form a firm ball. At this point it seems that something has went wrong, but stick with it and keep processing. It will eventually turn into a creamy consistency.
After the consistency is to your liking, add in sea salt, maple syrup and cinnamon. Stir in raisins.

Note: Feel free to add/substitute any additional ingredients you would like. This makes a great accompaniment with whole grain toast or a homemade bran muffin. Spread on anything for a nutrient, protein packed delicious treat. Enjoy!

Sweet Potato Maple-Almond Granola Bars

By Laura Ferro
Yields 15 bars

Wet ingredients:

3 T coconut oil, melted
1/2 c raw almond butter
1/4 c maple syrup or brown rice syrup
1 T Honey
1 tsp almond extract
1 tsp maple extract
1 tsp vanilla extract
2/3 c sweet potato puree

Dry ingredients:

1 1/2 c old-fashioned rolled oats
1/2 c coconut flakes
1 tsp sea salt
1 tsp cinnamon
3/4 c raw sunflower seeds
2 T ground flaxseed
2 T whole wheat or tapioca flour
1/2 c raisins or chopped figs


In a small saucepan over medium high heat, combine and stir all wet ingredients for 2 minutes.
In a large mixing bowl combine all the dry ingredients and mix well. Slowly pour in wet ingredients and stir until well incorporated.
Pour mixture into 9x9 square baking dish lined with parchment paper, leaving 2 inches overlay on each side. Wrap one hand in a piece of plastic wrap and firmly press mixture into the bottom of the dish.
Place in refrigerator for 2 hours or until firm.
When they are firm and ready to cut, lift each side by lifting parchment paper and turning upside down on cutting board. Cut into 15 square bars.

Tips: Make sure completely firm before cutting. Wrap individually for a fast and nutritious on-the-go breakfast or snack. Keep refrigerated.

Note: These bars are vegan, raw, and can be gluten-free by using tapioca flour instead of the whole-wheat flour. Enjoy!

Generation Run | 260 South Broad Street 18th floor | Philadelphia PA 19102 | P: (267) 765-2387 | F: (215) 731-2400 | E:

Website design by Al Cassidy