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Cover of Run Fast. Cook Fast. Eat Slow.

Run Fast. Cook Fast. Eat Slow.

Shalane Flanagan, Elyse Kopecky

258 pages12 highlightsRead September 2026

Highlights

  • DRESSING ¼ cup plain whole milk yogurt 1 tablespoon apple cider vinegar 2 teaspoons curry powder 1 teaspoon Dijon mustard ¼ teaspoon fine sea salt SALAD 4 hard-boiled eggs, peeled* ½ cup chopped apple ½ cup chopped celery ¼ cup chopped walnuts (optional) 2 scallions, white and green parts, sliced (optional)

    NoteCurry egg salad

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  • KALE AND EDAMAME ORANGE MISO SALAD

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  • 5 cups packed chopped kale (1 large bunch), stems removed 1 recipe Orange Miso Dressing (this page) 1 cup grated carrot (about 2 carrots), peeled 1 large navel orange, peeled and chopped 1 cup shelled edamame, cooked according to package directions and cooled ½ cup roasted almonds, chopped 5 green onions (scallions), sliced (optional)

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  • SWEET POTATO SALAD

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  • 1 recipe Sunday Sweet Potatoes (about 3 cups) (this page) ⅓ cup plain whole milk yogurt 1 tablespoon Dijon mustard 1 tablespoon lemon juice ¾ teaspoon fine sea salt ¼ teaspoon ground black pepper 1 cup shelled, thawed edamame 1 red bell pepper, chopped ½ cup chopped cilantro or parsley 2 tablespoons minced shallot or ¼ cup chopped green onion (scallions) Roast the sweet potatoes according to the recipe on this page and set aside to cool. In a large salad bowl, whisk together the yogurt, mustard, lemon juice, salt, and pepper. Add the sweet potatoes, edamame, red pepper, cilantro or parsley, and onion and toss. Taste and add more salt and pepper, if needed. Cover and chill in the fridge for at least 1 hour, or until ready to serve.

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  • STEP 1: CHOOSE A BASE Our go-to for grain bowls is short-grain brown rice or quinoa. We highly recommend investing in a rice cooker or Instant Pot (see this page). To lighten up your bowl or save time, salad greens, like baby spinach or arugula, also make a great base. Salad greens Quinoa (see cooking instructions, this page) Brown rice Any whole grain: farro, freekah, barley, kamut, etc. Coconut Rice with Nori, this page STEP 2: TOP WITH VEGGIES Top your bowl with a colorful rainbow of seasonal veggies to ensure you’re getting a range of vitamins, minerals, antioxidants, fiber, and more. Sliced avocado Sautéed greens or Miso Fast Greens, this page Sunday Sweet Potatoes, this page Simply Roasted Vegetables, this page Leftover grilled veggies (try zucchini or asparagus) Roasted Cauliflower and Potatoes, this page Purple Cabbage Slaw, this page Eat the Rainbow Stir-Fry, this page Tempeh Ratatouille, this page STEP 3: ADD PROTEIN Bowls can be a great way to use up leftovers. Every time you fire up the grill, cook extra meat or make enough of any of the below recipes to transform the leftovers into an enticing bowl. When in a time crunch, a fried egg saves the day. Beans, chickpeas, or lentils Fried egg (see cooking instructions, this page) Honey Balsamic Grilled Chicken, this page Crispy Tempeh, this page Miso Butter Salmon or Simply Broiled Salmon, this page Bonk Burger, this page Slow Cooker Pulled Pork or Chicken, this page STEP 4: DRIZZLE SOME SAUCE The sauce makes the meal. Sauces add not only an incredible burst of flavor (essential for satiation), but also a dose of healthy fats and inflammation-fighting spices. We’ve created 6 crave-worthy sauces. Take your pick! Creamy Ginger Cashew, this page Turmeric Coconut Curry, this page Garlicky Guac, this page Green Goddess Tahini, this page Pesto Yogurt, this page Smoky Summer Salsa, this page

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  • PULLED PORK BURRITO BOWL >>Short-grain brown rice >>Slow Cooker Pulled Pork/Chicken, this page >>Black beans >>Purple Cabbage Slaw, this page >>Garlicky Guac, this page >>Cilantro GREEN ENVY RICE BOWL >>Short-grain brown rice >>Sautéed kale or Miso Fast Greens, this page >>Edamame >>Sliced avocado >>Green Goddess Tahini, this page >>Sesame seeds TEMPO QUINOA BOWL >>Quinoa >>Leftover Sunday Sweet Potatoes, this page >>Roasted Brussels sprouts (see Simply Roasted Vegetables, this page) >>Crispy Tempeh (this page) or a fried egg >>Creamy Ginger Cashew, this page, or Turmeric Coconut Curry, this page >>Roasted cashews BURGER SALAD BOWL >>Arugula or baby spinach >>Grated carrot >>Leftover Bonk Burger, this page >>Leftover grilled asparagus >>Crumbled feta >>Garlicky Guac, this page, or Pesto Yogurt, this page >>Quick-Pickle Red Onions, this page

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  • HONEY BALSAMIC GRILLED CHICKEN

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  • ¼ cup balsamic vinegar ¼ cup extra-virgin olive oil 2 tablespoons honey 1 tablespoon Dijon mustard ½ teaspoon fine sea salt 2 pounds skinless, boneless chicken thighs In a gallon-size freezer bag, combine the vinegar, oil, honey, mustard, and salt. Add the chicken, seal the bag, and massage to combine. Place in the fridge and allow the chicken to marinate for at least 4 hours or overnight. Remove the chicken from the fridge 30 minutes prior to grilling. Preheat the grill to medium-high. Use tongs to lift chicken from bag, shake off excess marinade, and carefully place on the grill (will flame up). Close the grill lid and cook for 3 to 4 minutes per side, or until nicely charred and the chicken is cooked through (165°F on an instant-read thermometer). If you don’t have access to an outdoor grill, an indoor nonstick grill pan on the stovetop works well.

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  • SLOW COOKER PULLED PORK OR CHICKEN

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  • 1 (3- to 4-pound) pork shoulder or 3 to 4 pounds skinless, boneless chicken thighs (not white meat) 1 onion, chopped 5 cloves garlic, roughly chopped ¼ cup apple cider vinegar 2 tablespoons soy sauce 2 tablespoons honey 2 chipotle peppers in adobe sauce (canned)* 1 tablespoon chili powder 2 tablespoons lime juice

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  • Sprinkle the pork or chicken generously on all sides with salt and pepper. Add the onion, garlic, ½ cup water, vinegar, soy sauce, honey, chipotle peppers, and chili powder to the slow cooker. Stir to combine and submerge the meat in the liquid. Set your slow cooker to high for 5 hours or low for 8 hours (chicken cooks faster than pork and can be ready in 3 hours on high). Use tongs to carefully remove the meat to a large plate (do not toss out the juices) and use two forks to shred. Break up the chipotle peppers. Return the meat to the slow cooker. Cook for 1 more hour to allow the meat to absorb the flavors from the juices (if you have a lot of liquid left, you can simmer with the lid off to concentrate the flavors). Turn off the heat and stir in the lime juice. Taste and add more soy sauce or lime juice, if needed. If serving on tacos, use a slotted spoon.

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