In the summer, smoothies are my go-to recovery meal of choice to help cool-down my internal body temperature. In the winter, smoothies don't fly too well with my already cold body! Instead, I like to whip up this hearty miso soup, which especially hits the spot after long runs in the frigid temperatures as we did this past Saturday. With this soup you can adjust the quantities of the fillings as desired, but since I like my soups on the hearty side I tend to squeeze in as many "fillings" as possible :) This soup provides electrolytes and fluids to assist with rehydration, carbohydrate and protein to jumpstart the recovery process, is chock full of nutrients and even serves as a source of probiotics (from the miso). Of course, don't just limit your enjoyment to after a workout - this also serves as a go-to quick meal for me when I'm running short on time.
2 cups vegetable broth
1 tbsp miso paste
1/3 block tofu, cut into small squares
1-2 oz rice, udon or soba noodles
1.5 cups shiitake or other mushrooms, diced small
1.5 cups choice leafy greens, roughly chopped
1 tbsp dried wakame flakes*, rehydrated
1-2 tbsp chopped green onions, optional
*Wakame can be sourced from your local international foods store, or bought online here.
Kristen Chang is Registered Dietitian Nutritionist (RDN), Certified Specialist in Sports Dietetics (CSSD) and triathlete residing in southwest Virginia with her husband and dogs. Follow along as she shares favorite fueling recipes, general wellness and sport nutrition tips and stories from her athletic endeavors.
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