Superfood Pancake

We are in week 2 of marathon training, if you’re training with us for the TCS New York City Marathon. Although we seem to focus quite a bit on the various running techniques throughout the week, there’s an area that we can’t ignore—nutrition. Nutrition plays a huge part in conditioning and thankfully many of us runners love sharing what works for us and doesn’t.

Here’s a recent article about Superfood Pancake published by Sarah Geahart for Runners World. It’s a recipe by Paul Warthen, a fellow whippet who is currently a sub-3 hour marathoner.

photo by Sarah Gearhart
photo by Sarah Gearhart

Here’s the reposted article written by Sarah:

 

The idea stemmed from his garden in White Post, Virginia. Paul Warthen craved something savory and substantial, like an Asian scallion pancake. He wanted a quick, healthy meal to satisfy his appetite after running eight miles from his house to work as a cook at a fine-dining restaurant.

Warthen was training for the 2013 Richmond Marathon at the time and had a goal of finishing under three hours. He logged about 60 miles a week and worked for 11 hours a day, five days a week, at the Ashby Inn in Paris, Virginia.

By the time he retreated home, practically absent of energy, he’d often survey his garden for meal inspiration. Warthen experimented with his abundance of broccoli and kale by combining both with celery, ginger, and simple pancake batter. His Superfood Pancake was born. The dish took 15 minutes to make from start to finish.

“Running has totally changed the way I eat and view food,” says Warthen, who has completed three marathons (including Richmond in 2:58) and about 20 half marathons. “I like to experiment with vegetables. I needed the carbs, and the ginger helps with joint and muscle soreness.”

Warthen’s creation is featured on the lunch and brunch menus at Tribeca-based Tiny’s, where he’s the executive chef. The dish is complemented with arugula and topped with sunflower seeds and poached eggs.

Try it postrun or simply as an alternative to the classic sweet version.

Ingredients
3 cups flour
1 teaspoon baking soda
1 ½ tablespoons baking powder
2 tablespoons sugar (optional)
1 teaspoon salt
2 ½ cups buttermilk
4  eggs
3 cups kale
2 tablespoons grated ginger
1 ½ cups broccoli
1 cup celery
Arugula
Sunflower seeds

Instructions
1. Combine flour, baking soda, baking powder and sugar in large bowl.
2. In a separate bowl, mix buttermilk and eggs until smooth, then add to dry items.
3. Roughly chop kale, broccoli and celery; grate ginger.
4. In separate bowl, toss small portion of vegetables with ½ cup of batter and mix until well coated; season with salt.
5. Pour into cast-iron or nonstick pan and cook on medium heat for about three minutes or until golden brown on each side.
6. Top with arugula and sunflower seeds, optional two poached eggs.
7. Sprinkle with fresh lemon juice and extra virgin olive oil. Makes 8 pancakes.

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Let us know if you try this recipe and please share some of your favorites with us.

Jerlyn Thomas

More about Jerlyn Thomas

Jerlyn Thomas, also known as Jade, is a marketing professional and brand specialist. She's part of the website committee and is credited for conceptualizing, designing and developing the website for this running team. She's also an adrenaline seeker, inspirer, Caribbean Islander?, Sr. Art Director/Dev?, Published Illustrator, Triathlete, Ultramarathoner and Marathoner (who has completed over 15 distances ?), 2x Ragnar finisher and 2x Tough Mudders finisher she blogs about her lifestyle on Design Lady NYC and you can follow her on Instagram @jerlynthomas. She runs in Brooklyn, trains in Manhattan and loves escaping to head on trails on the weekends.

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