Dine and Dish

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The Runner’s Diet {Recipe: Spring Salad with Orange Vinaigrette}

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In 80 days, I’ll be running my first 5K – not walking, but R-U-N-N-I-N-G.

As I’ve mentioned, I’ve officially gotten off my sedentary butt and have taken to going to the gym 4-5 times a week since the new year. I have also been exercising at home on my off days. I’m working with a really awesome running trainer who is teaching me how to work within my heart rate zones to run most effectively. He also kicks my butt with strength training and core exercises, which makes me actually look forward to the running portion of the session!

I don’t think I’ve shared this on Dine & Dish yet, but my motivation for finally getting back on the running bandwagon (after about 10 years of being off) was this inspiring blog post by Karen Russell. It’s a long one, but read it. Afterwards, if you aren’t inspired to get up and move, there might be something wrong with you 😉

So, here I am now.. with 80 days left to train… I have my fancy, handy, dandy new Purple Polar Heart Monitor (love it), all the right running clothes, a team of friends working with me towards the same goal, and I feel great. So what’s the problem?

Well, as most people already know, I’ve discovered that exercising and running is not enough. My eating habits are horrible and my will power is even worse. Although I have come to enjoy my daily run (I NEVER thought I would say that) I’d like to have the added benefit of dropping a few pounds along the way. It’s not going to happen if I don’t figure out how runner’s eat… because I’m pretty sure it isn’t this, this and this!

I’m inspired by the following bloggers who run and love food as well: Courtney from A So-Called Runner, Johnna from 52 Sweets, Jenna from Eat, Live, Run, and Ruthanne from Eclectic Whatnot. If you know of any other bloggers who love food yet manage to stay fit with exercise and balanced eating, please let me know.

In the meantime, I’m doing what I know is necessary… increasing my greens and enjoying more salads like this Spring Salad with Orange Vinaigrette. We love salad around here and know that it is good for us – so I don’t know why I feel like I’m “missing out” on something when salad is on the table. Other filling salads I’m drawn to right now are this Asian Chicken Cranberry Salad and this High Protein Caesar Salad.

Spring Salad with Orange Vinaigrette - a healthy and tasty option from Dine and Dish. Give this Spring Salad with Orange Vinaigrette a try!

Spring Salad with Orange Vinaigrette

This Spring Salad with Orange Vinaigrette was a recent meal. A filling salad with plenty of protein and flavor… I honestly didn’t feel like I was being cheated of anything (except maybe bread) when I was finished eating it. If you have a favorite healthy type recipe or salad recipe, I’d love if you’d share in the comments section. (And don’t worry… Dine & Dish isn’t going to turn into a health food, no sweets, no carbs, no good stuff kind of blog. I just would love some of your tips to help me get this “running me” in better shape, all around!)

Spring Salad with Orange Vinaigrette Recipe - Dine and Dish
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Spring Salad with Orange Vinaigrette

Spring Salad with Orange Vinaigrette
Prep Time 15 minutes
Total Time 15 minutes
Author Dine & Dish

Ingredients

  • Zest of 2 oranges
  • 1/2 cup orange juice
  • 2 Tablespoons balsamic vinegar
  • 2 Tablespoons honey
  • 3/4 teaspoon Kosher salt
  • 3/4 teaspoon freshly ground black pepper
  • 3/4 cup extra virgin olive oil
  • 10 ounces pre-washed Dole spring mix salad
  • 1/4 cup shreded Jarlsberg cheese
  • 1/4 cup crumbled cooked turkey bacon pieces
  • 1 cup chopped walnuts

Instructions

  • In a large bowl, combine orange zest, orange juice, balsamic vinegar, honey, Kosher salt, black pepper and extra-virgin olive oil. Whisk until well blended and smooth.
  • Place lettuce, cheese, walnuts and bacon pieces on each individual plate. Drizzle with the blended orange vinaigrette dressing.

Disclosure: This blog post contains affiliate links. As an Amazon Associate, I earn from qualifying purchases.

Reader Interactions

Comments

  1. Courtney says

    I am so excited for you!! Nothing makes me happier than seeing more people out and running!! Do you love the polar? Its totally cute!

    • Kristen says

      I do! I had the Garmin 405 at first and it was way more than I needed and too complicated. The Polar pairs with the equipment at Lifetime Fitness too, so that is very convenient!

      Thanks for inspiring me, Courtney 🙂

  2. Maria says

    So proud of you Kristen! I wish I was able to run with you. Fueling your body is a very important part of training. Here are a few meal ideas:
    Roasted Chickpea Fajitas: http://www.twopeasandtheirpod.com/roasted-chickpea-fajitas/

    Black Quinoa Salad with Mango, Avocado, & Tomatoes: http://www.twopeasandtheirpod.com/black-quinoa-salad-with-mango-avocado-tomatoes/

    I also did a post with 50 Healthy Recipes to start the New Year: http://www.twopeasandtheirpod.com/50-healthy-recipes-to-kick-off-2012/

    Best of luck! I know you are going to ROCK that 5k!

  3. Deborah says

    I started the couch to 5k program at the end of last summer, and then we sold our house and moved and had all kinds of craziness and I haven’t run since. I’m not a runner by any means, but it was great and actually got me running! But I’m the same – I’m not so great on the eating part. I’m looking forward to seeing some great “runners” recipes!

  4. Cookin' Canuck says

    I was running for a long time, but until I took control of my eating habits over the past 6 months, the weight stayed where it was. Now I have dropped a significant amount of weight and have boundless energy. You can do it, Kristen! This salad and the photos are beautiful, as usual.

  5. MikeVFMK says

    I used to run. I find it difficult now but looks for other ways to stay active. By the way, that salad looks so good. The light is brilliant and the orange vinaigrette shall be making an appearnce on my table soon!

    Now off to try and find some more healthy recipes for you!

  6. Averie @ Love Veggies and Yoga says

    Your salad looks awesome!

    Congrats on your 5k and that you’re running!

    I’ve been running pretty much every day for the past 20 years, give or take. Running and yoga, those are my staples. I love running races, wish I could run along side with you! HAVE FUN!

  9. Kristia {Family Balance Sheet} says

    I’m a runner too! I struggle with it in the winter, because it is soooo cold outside and I hate the treadmill; I’m really trying to suck it up.

    Good luck with your race. It sounds like you have a good training plan. Stay nourished, hydrated, and rested the week leading up to the race and you’ll do awesome!

  11. nest of posies says

    this looks amazing!

    i think it’s great that you can mix & mingle your blog with all types of recipes & treats. gah! everyone is starting to run. i don’t even walk fast, let alone run. good luck! i need to join too.

    kellie

  12. Tara @ Chip Chip Hooray says

    Go you!! I am running my first half marathon in March, and I know that training has been a big part of my life lately, too. But just think how accomplished we’ll feel when we cross the finish line, right?? 🙂

  13. Pat Wogan says

    You might want to thank Gary Spruill for starting you on the “running track” in middle school. H told me he was so proud that you had decided to run the half-mile. I told him that the only reason you did that was because he was going to have you run the mile. Funny memory. Love that you have the inclination to do this 5K.

  14. Amy says

    Yay! I’ve been having smoothies every day for either a snack, breakfast or lunch. Usually because I’m running late and need something quick (or when I’m in the mood for something sweet).

    Can’t wait to hear about your progress!

  16. Lynn says

    I did the Couch to 5k program last summer and fall and loved it. I have never been a runner and I now I love to run. I am ready for spring and nicer weather so I can get back to it on a more regular basis. And I am with you on the what runners eat. I was a bit disappointed that I did not really lose weight running, but at the same time I did not really change the way I ate, which I know I need to do if I want to lose any weight. I will say though running has put me in much better shape and I feel so much better, so it has been so worth it for me. Good luck on the race and getting ready for it. You can do it!

  17. Sharon says

    Yeah Kristen! I’ve done all aspects pretty much through my life. Yoga is my mainstay & treadmill now but I hope someday ,like you to join in on running life again. Eatingwise, I too love my carbs & sweets but I love starting my morning ( my sis-in-laws trainer recommended) this protein shake I get at Costco (see my instagram pic for brand) . Drink 30 minutes after you wake up to revv up metabolism 😉 always a plus in my eyes! I like to drink alongside my #shotofcoffee ( this mornings instagram pic 😉 blessings & you GO GIRL!

  19. bridget {bake at 350} says

    Yay!!! I totally need to make a change in my eating. This time of year is so hard….from Thanksgiving to February 2, we have 6 family birthdays, and well, Thanksgiving, Christmas, New Years, SUPERBOWL….so hard to eat right when surrounded by CAKE! Speaking of which, there is one right behind me on the counter…I can SMELL it! 😉

    Anyway, I started C25K the week after Christmas and have GAINED weight. I know it’s a food issue, not the running. And it would be *easier* to run if I were lighter, right?!? 😉 Thanks for the inspiration! Beautiful salad!

  20. Aggie says

    So proud of you!! I have been on and off with running for the last couple of years. I love it, but I don’t love starting it. And yes, the food part is so important! So excited for you and this salad is making me so hungry!!

    I am going to go read that post…need some inspiration!

  24. Amy Kempf says

    Drink lots of water,96 oz. increase your fiber will make you feel more full so you won’t have to snack as much. Eat as much natural foods as possible so that your body will break it down faster. Good luck on the 5k. I started jogging again after so many years and I forgot how I enjoyed it!

  25. Amy Korn-Reavis says

    I like to follow life after bagels she has great information for runners. I have started to run but I am no where near ready to run a full 5k. I am impressed especially since it is so cold where you are.

  26. Kim Bee says

    Good luck, I know you can do this. I’ve been struggling to motivate myself too. I just am not quite sure how to balance my love of food and cooking with it. Looking forward to seeing how you do. In the meantime I can ask my sis in law for some tips if you like. She does tri’s and iron man’s. Doing amazing and kicking butt at 44 years young. She started a few years ago so there is hope. xx

  27. Annette Friesen says

    Congrats Kristen! I am 56 years old and ran my 3rd marathon last year. I didn’t start running until I was 46. I started with a 5K and went up from there. Running has been one of the best decisions I made. — I don’t have any health recipes here but have found that eating less in quantity is the key for me. I try to limit foods during the week and allow a few special things on the weekend. All the best on your race!

  30. TidyMom says

    You go girl!! I’ve never be a runner, but I am kicking my butt and getting some exercise again………blogging had turned me into such a sedentary person.

    That salad looks right up my alley!! Thanks for sharing Kristen!!

  34. Betsy says

    I definitely swear by eating slowly and little bits at a time. You need to (most of the time) think of food as fuel for your body not an occasion. Have a little bite to eat (small salad or piece of fruit) wait a little bit. If you’re still hungry, have a little more, wait again. You’ll learn your limits pretty quick. Also, weight training is KEY to dessert eating. By building muscle, your body becomes more efficient while resting therefore you can metabolize that pie faster than you can say jogging! Good luck to you! I’ve been where you are. There’s lots of healthy recipes over on my blog http://www.betsylife.com if you ever get sick of salad!

  35. Kim | At Home With Kim says

    Congratulations Kristen!!!! I used the couch-to-the-5K last year when I had reached an unhealthy weight. Running (and WW) helped me lose all of it…. until the holidays hit. I was ALMOST to my goal and now…. well, I’m up to needing to lose quite a bit. Having stopped running in December, it’s back to it for me. Looking forward to reading more of your success with running!!!

  38. Julia says

    Salad looks awesome! I know this was like 5 months ago, but still, I super stoked you got back into running and even enjoy it, good work!
    I’m a runner, and I eat healthy… and then I have cake and ice cream. Since you said you were looking for blogs like that 😉

  39. Benjina says

    I just come across to your page and it’s motivated to me!!! I get running and diet again seriously. Thank you so MUCH!!

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  1. […] on Dine & Dish: dineanddish.net/2012/01/the-runners-diet-recipe-spring-sa… Tags: citrus, Food, Orange, recipe, Salad, Spring, vegetables, Vinaigrette, with Posted in Weight […]

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