1 cooked beet, peeled and quartered Garnish with Parmesan and fresh basil, if using. If you are hungry after eating three meals, try spacing out the same amount of food into five smaller portions instead. Can you use quick oats instead of rolled oats? Your months spent training for a race are there to help you develop your form, your endurance and also your optimal diet. Combine all ingredients into a sturdy bowl, 2. Let me know what you thought below! 3 Tbsp. Our Runners Energy Balls recipe takes 5 minutes to throw together, and provides an all-natural source of slow burning energy. 3 medium carrots, peeled and grated Line a standard 12-cup muffin tin with paper muffin cups. 1 tsp. I'm glad your pup is fine now too. This hydrating drink is my go-to for marathon training. Learn how your comment data is processed. To serve, divide the pasta among 4 warmed pasta bowls and arrange the meatballs on top along with a generous ladle of sauce. MAKES 28 OUNCES Ingredients: 2 cups filtered water 2 cups coconut water cup tart cherry juice (optional)* 2 tablespoons fresh- squeezed lemon juice 1 tablespoon blackstrap molasses teaspoon high-quality sea salt *Juices are high in sugar, which is why we always dilute them with water and use them in small quantities, mainly just for flavoring. Eat Slow. Email Address 1. One study of serious athletes showed that exercising strenuously in the afternoon, depriving yourself of carbohydrates afterward, training gently the next morning and then swallowing a mound of pancakes might be a useful way to improve endurance and performance. coarse sea salt. Eat Slow. Oats are an unrated superfood full of iron, fiber, and micronutrients. 5 Ingredients Peanut Butter Chocolate Bars, Peanut Butter Chocolate Chip Chickpea Blondies. .css-17zuyas{display:block;font-family:Sailec,Sailec-fallback,Helvetica,Arial,sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-17zuyas:hover{color:link-hover;}}@media(max-width: 48rem){.css-17zuyas{font-size:1rem;line-height:1.4;}}@media(min-width: 40.625rem){.css-17zuyas{font-size:1rem;line-height:1.4;}}@media(min-width: 48rem){.css-17zuyas{font-size:1rem;line-height:1.4;}}@media(min-width: 64rem){.css-17zuyas{font-size:1.2rem;line-height:1.4;}}.css-17zuyas h2 span:hover{color:#CDCDCD;}Quick & Easy Guide to Optimize Postrun Nutrition. These energy shots are best chased with some water (about four ounces) to help encourage absorption and hydration. I will look into doing that. Saturated fats are found in butter, red meat, dark meat chicken with the skin, coconut oil. 1 tsp. What it does: Fruits and vegetables are other forms of carbohydrates. 10 Quick Breakfast ideas for Runners | ACTIVE How much is enough: Women should consume three ounces (20-25 grams) of protein with each meal as part of a three-meal-a-day diet, says Dr. Li. Running on an empty stomach pushes the body to use your fat stores as fuel and can help to fight weight gain. Bake until the muffins are nicely browned on top and a toothpick inserted in the center of a muffin comes out clean, 25 to 35 minutes. Carb-loading Pasta Recipe: Spaghetti Mushroom Aglio Olio, https://marathonhandbook.com/what-to-eat-before-running/, How To Train For a Half Marathon (Article), 2 tbspmaple syrup (change for honey for a non-vegan option). cup finely grated Parmesan cheese, plus more for garnish Ingredients Its a jumping-off point for our Marathon Lasagna, Pasta Primavera with Tempeh Sausage, and High-Altitude Bison Meatballs (above). Heres the truth behind common beliefs about food and running. Empty into medium bowl. 1/8 teaspoon salt (omit if using salted peanut butter). I eat this for breakfast, lunch, or dinner. Dogs are part of the family, ya know. 1 cup uncooked couscous, prepared according to package instructions. She was enjoying food more than ever and was recovering faster from her grueling 24-mile training runs at 6,910 feet. This smoothie is so energizing, we made this during our live class. Thats why runners training for long distances should also take in complex carbohydrates, such as pasta, oatmeal and potatoes, in addition to simple carbs like sugars. Cook Fast. Perfect in so many ways! 1/2 teaspoon freshly ground black pepper Two per hour is no problem, which means on race day, youre half way to your goal of 60 g already there. I can't even imagine having to go through another surgery if it comes down to it. Most runners can figure out their ideal diet through trial and error but with guidance, the time from trial and error to success can be greatly decreased, says Lauren Antonucci, a registered dietitian. How much is enough: Endurance athletes should try to get 60 to 65 percent of their calories from carbohydrates, says Dr. Buell (and if youre wondering about running on a low carb, high fat diet well get to that later). Looking for a quick, no-fuss, homemade running snack? cup chopped toasted pistachios or almonds This came in very handy when I we needed a good surgeon for our Corky. Praying for you as you make these decisions Poor Reina!! I wish you the best with Reina. If you are training for a marathon, plan at least one long training run at the same time as the marathons start time. Reduce the heat to low and simmer, uncovered, stirring occasionally, until the sauce thickens, 30 to 45 minutes. tsp. Then replace those calories with nutrient-rich food the rest of this guide will show you how. Find out what the best food options are before a weekday run, a long run and race day. With the twins running around, I love a recipe that can be thrown together in minutes especially if it's a fast and easy snack my crazy toddlers will eat! 1 cup finely minced kale (about 4 leaves), stems discarded (a food processor works great for mincing) Best Gifts For Women Runners. You can't beat a simple recipe that uses peanut butter, honey, and oatmeal. Your body breaks down carbohydrates to make glucose that is burned in order to move you forward. Make a double batch in a large pot and freeze halfyoull be one step ahead of the game. Maple-Dijon Apple Cider Vinaigrette: Add 2 teaspoons maple syrup to the basic recipe. Here's an overview of what you'll need to make this Peanut Butter Oatmeal Balls recipe, but keep scrolling for the full recipe amounts. Weigh yourself before and after a long run and calculate the difference to determine how much weight you lost in fluid. 8 fresh basil leaves, torn (optional). Blend on high. 1 teaspoon dried oregano Protein prolongs the period of increased insulin levels after a workout, which helps your body direct glycogen back into muscles and recover. 2 Tbsp. I always have this mix on hand. 2 cups raw or roasted unsalted nuts (any combo: almonds, cashews, walnuts)1/2 cup raw seeds (any combo: hemp, sesame, pumpkin, sunflower)1 tablespoon sweet spice mix (cinnamon, ginger, turmeric, chai, pumpkin pie) OR 2 tablespoonsunsweetened cocoa powder1/4 teaspoon fine sea salt6 Medjool dates, pitted, halved or 1 cup Deglet Noor dates, pitted (about 5 ounces)1 to 2 tablespoons virgin coconut oil (no need to melt). Designed by Elegant Themes | Powered by WordPress. Eat Slow. What should you drink and how much? Chocolate Tart Cherry Seed Balls (p. 120). The combination of sugar and salt is important because the glucose accelerates the bodys uptake of the solution, speeding rehydration. If you see your weight tipping higher, keep track of the calories you are eating in comparison to those you burn during your runs. Eaten in moderation they are great on the go snack. You'll want to leave the oats broken but still a little visible. Eat Slow., which she wrote along with the Olympic marathoner Shalane Flanagan. But if youve had GI distress while running and/or in long races, try to limit raw fruits and vegetables 24-48 hours before a long run. They are great for lunch boxes, travel, and more. 2 tbsp (42 g) honey. High-Altitude Bison Meatballs with Simple Marinara - Fitbit Blog In a large Dutch oven or wide heavy-bottomed pot with a lid, warm the oil over medium-high heat. Marathon Handbook was founded in 2016 and is run by a team of coaches, runners, and fitness enthusiasts. I agree Susanna. 2 tsp (4 g) instant coffee. Eating Nuts and Seeds Could Boost Heart Health. Eat Slow.", which she wrote along . Eat Slow. Power Bowls are rice bowls (or other whole grain) topped with veggies, a protein, and a sauce. Register now for an amazing weekend that will help you recharge your running life._, Best of all, Shalane, despite her crazy training and travel schedule, road-tested every single recipe. cookbook) Dietary fat helps your body absorb vitamins. Drink when you are thirsty. The scientifically proven way to use carbs to help your performance is to eat a lot of them a full day before a race. Instructions We're sorry, we're not quite ready! Reduce the heat to low and simmer, uncovered, stirring occasionally, until the sauce thickens, 30 to 45 minutes. I hope this information will be a bit helpful. If you do need a little something, half of an energy bar, homemade energy balls or half a banana with peanut butter are good options. teaspoon red pepper flakes Eat Slow. Ingredients (for the pecan butter) If this process occurs in the brain, it can be lethal. Sugar 14 g Although runners are often put on a pedestal as the epitome of fitness, we know all too well that we are not immune to serious health issues. Start with 1 T and add a 2, You dont have to roast the nuts but this does help enhance their flavor, with almonds I prefer roasted but cashews I tend to leave raw (cashews are never actually raw, theyre boiled before being packaged). Add the bison (or beef) and use your hands to thoroughly combine the meat. Do not overprocessyou want the pecan butter thick. I really appreciate all of your tips too! When to eat it: Before a race, go for the more digestible, quick sources of carbs for energy, says Elyse Kopecky, a chef and co-author of Run Fast. Fingers crossed and many prayers that it ends up just being a strain! Fr recept p svenska, klicka hr: Run Far energibollar, We all have our preferences when it comes to nutrition choices during training and racing some prefer only liquid (as in sports beverage of some kind), others like primarily solid foods and many prefer a combination of both. Kristin Cavallari's oat balls | Root recipe, Run fast eat slow, Whole I love that these are nut-free. This takes the original granola recipe from Run Fast. No-Bake Runner's Energy Balls - Ingredients (makes 4-6 balls): cup old-fashioned oats cup creamy peanut butter 1-2 tbsp chia seeds 2 tbsp maple syrup (change for honey for a non-vegan option) 1/4 cup cacao nibs Pinch of sea salt No-Bake Runner's Energy Balls - How To Make Them: I can't wait to try them outmaybe this weekend. I love that they're high in iron from the molasses. and Run Fast. In a large bowl, combine the almond meal, oats, cinnamon, nutmeg, baking soda, salt, and walnuts, plus raisins, dates, or chocolate chips if using. 1 tablespoon smooth peanut butter Skicka. Poor Reina. It represents a way of eating that includes preparing nourishing meals from scratch, sitting down at a table instead of eating on the go, enjoying food in the company of friends and family, seeking out foods that were grown or raised with care, and tuning in to what our bodies need to thrive. As an Amazon Associate I earn from qualifying purchases. Published by Rodale, owner of Runners World. Other fun additions to these Peanut Butter Oatmeal Balls are chocolate chips or protein powder. Shalane went on to run a PR in the marathon, break her own American 10K road record, and qualify for her fourth Olympic team in the marathon. Basic Apple Cider Vinaigrette: Combine the oil, vinegar, mustard, shallot, salt, and pepper in a glass jar with a lid. Just before serving, stir in the basil (if using). Form into balls; place on baking sheet lined with parchment paper. 1/2 teaspoon sea salt Why you need it: While youre running, carbs provide you with immediate energy. Sep 15, 2019 - Explore Audra Carney's board "Run Fast Eat Slow" on Pinterest. One mile of running burns about 100 calories, but that doesnt mean youll lose a pound for every 35 miles you log. Instructions Those raw materials can come from the food we eat or from storage within our own bodies. These Peanut Butter Oatmeal Energy Balls have lots of protein, good carbs, and healthy fats for a well-rounded snack. This dressing will keep in the fridge for up to 1 week. If you make this recipe, Id love to hear what you think! Drop one ball at a time in the chocolate coating, use a fork to lift out, and return it to the baking sheet. Fortified cereals and soy milk can also contain protein, B12 and iron. The well-nourished athlete will not only perform better, but will perform better longer.. Theyre madeentirely of things you already have in your kitchen cupboard! Tuesday September 27, 2022 I am so sorry to hear about Reina's injury.I am praying she will heal quick and will not need the surgery. 3 cloves garlic, minced Submit, Wednesday September 28, 2022 (If the nut butter is warm or liquid-y, chill it in the fridge to make it easier to handle.) 1 large slice lemon or lime. : Nourishing Recipes for Athletes by Shalane Flanagan and Elyse Kopecky Muscle cells have two primary sources of fuel: sugar and fat. Use your hands to form into balls. Theres nothing like a fresh baked cookie, but theyre also so good as leftovers straight out of the fridge. Best Nike Shoes For 20233. Saturated fat 2 g Such a treat when I have this in the fridge. One thing I would like to ask? Best of luck with your new hobby. Ruby recovered quite well with a lot of care. Place all ingredients except the coconut flakes in a food processor and blend until you have a more or less uniform paste. Sure enough, the next year, Ruby began limping on her other leg. Just thaw overnight and reheat on low power in the microwave. Whatever you do, drink a lot of water when you use solid food as your fuel source to help your body absorb it quickly, says Ms. Antonucci. 1 tablespoon minced fresh oregano or 2 teaspoons dried Process until begin to clump together. Cover and keep warm over low heat until ready to serve. Mix them together with a spoon or fork, 3. In a large bowl, stir together the egg, Parmesan, kale, almond meal, garlic, oregano, fennel seeds, salt, and pepper flakes. Lemon Chia Blueberry Superhero Muffins (p. 91). Were so hooked on making salad dressings out of it that were giving you three variations to try. Giddy-Up Energy Bites | Brandi Moore | Copy Me That document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. Cover and keep warm over low heat until ready to serve. How easy and I bet delish. Scrape the brown bits off the bottom of the pot as you go. 8 fresh basil leaves, torn (optional). The wrong fuel can hold you back, either through slower times or digestive distress. I'm going to make up a batch of brownies and peanut butter bites this weekend! 2 Tbsp. We plan to make this again for Thanksgiving. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer until tender but not mushy, 25 to 30 minutes. Store leftovers in the fridge forup to 1 month. I love that the quinoa cooks with the veggies so you don't need multiple pots. ground nutmeg We're passionate about helping others achieve their health and fitness goals - whether running a marathon, eating better, or getting fit in the gym. You can make these grain-free by substituting shredded coconut for the rolled oats. 3 cloves garlic, minced . Just a preference thing though. These refreshing, nutrient-packed muffins are a Bowerman team favorite! Grain-Free Pineapple Coconut Superhero Muffins (p. 92). In .css-1hr08dr{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.125rem;text-decoration-color:#59E7ED;text-underline-offset:0.25rem;color:inherit;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}.css-1hr08dr:hover{color:#595959;text-decoration-color:border-link-body-hover;}their book Run Fast, Eat Slow, two runner friends in Elyse Kopecky and Shalane Flanaganone a fit mom and trained chef, the other an Olympian who loves her food and just won the 2017 New York City Marathonexplain how to watch your times and weight drop by nourishing your hardworking body with unprocessed whole foods, local fresh produce, and organic meat. Their small size makes them calorie controlled, so when post run hunger strikes you can attempt not to go crazy. 1 cup dried green lentils, sorted and rinsed teaspoon freshly ground black pepper. By filling up on the healthful foods we love and not obsessing over calorie counts, carbs, or fat, were able to eat in tune with what our bodies need. To make the pecan butter: Spread the pecans out on a baking sheet and roast in the center of the oven for 8 minutes, stirring after 4 minutes. cup dark amber maple syrup Set the meatballs aside on a plate. Fact: Running is not an ideal weight-loss strategy. Poor Reina!! As you run, the body first pulls sugar from your bloodstream and then taps into the stored glycogen as glucose levels start to dip. Quick & Easy Guide to Optimize Postrun Nutrition, Get your copy of the cookbook thats in hot demand, Run Fast, Eat Slow: Nourishing Recipes for Athletes. 2 cans (28 ounces each) whole or diced tomatoes Blisters for Runners How to Prevent and Treat Them! ), Good sources: All fresh fruits and vegetables are good, but if youre looking to narrow it down and eat those that pack the most anti-inflammatory punch, pick berries (blueberries, strawberries, raspberries), stone fruits (peaches, plums, cherries), and a rainbow of vegetables (kale, sweet potatoes, red bell peppers.). Easy to make, flavorful, healthy. She had the surgery and was just fine afterwards. See more ideas about run fast eat slow, how to run faster, running food. This smoothie is so energizing, we made this during. Serve as a side with your lunch or as a healthy snack on the go. Wednesday October 5, 2022 2023 Practicing eating and testing out specific things is key to nailing your nutrition game come race day, and after a few stomach blow ups in the past, were trying to do it right this season! Real food allows the body to function optimally without weight gain. Instructions. Store them in the fridge, in a paper-lined tupperware, until ready to eat! 3/4 cup boiling water The peanut butter and cacao nibs leave them tasting like a cookie, while the oats and seeds help fuel your workout. Learn how your comment data is processed. Carb-loading is based on a reasonable assumption: carbs provide power, and you need power during a race. 15-16 dates (make sure pits and any woody ends are removed - 1 cup dried fruit (cranberries, cherries, or blueberries), the tartness of cranberries works well 1 c walnuts 1 teaspoon sea salt AND happy birthday!!!!! If hunger is an issue, ask yourself these questions: Are you getting enough protein? Our pets add so much joy to our lives! I hate when our pets feel bad. In August 2013, we reunited in Portlandover a meal, naturally! Fact: Scott Jurek, who has won the Spartathlon, Hardrock 100, Badwater 135 and Western States 100 and once held the Appalachian Trail thru-hike record, is a vegan ultrarunner, so it certainly can be done. The best after school snack with homemade Hot Cocoa (p. 256). Thomas. Pulse a few times to chop and then process high speed for 1-2 minutes, stopping once or twice to scrape down sides. Ingredients Shake vigorously until emulsified. He likes running interesting races and playing with his two tiny kids. 25 No-Bake Energy Balls - Easy Healthy Snack Recipes - Let's Eat Cake The protein bars look oh so good. 21 Easy Homemade Energy & Protein Balls for Runners - RunToTheFinish Consuming carbohydrates immediately after a strenuous workout, at a level of at least one gram per kilogram of body weight, is therefore essential to restoring the glycogen youve burned and help your muscles recover. They were vetted by an incredible team of runners, including a high school cross-country runner, an ultramarathoner-CEO, a Ph.D. physicist, a running store owner, a breast cancer oncologist, and a dad inspired to cook healthier for his active family. The crunchy clusters satisfy both salty and sweet snack cravings! The recipe makes a lot but you can easily cut it in half. Buckwheat Chocolate Molasses Cookies (p. 118). 2 large carrots, peeled and finely chopped baking soda Chocolate milk. One thing that will help this from happening, is to keep her weight at a healthy level so there isn't additional stress on the knees. Eat Slow. 5k :: 10k :: Half Marathon :: Marathon :: Ultras, +44 (0)1346 517061Marathon Handbook | Broadsea Media, Main Street, Fraserburgh, UK, AB43 9RT. Use hands to shape 24 walnut sized balls. 1 teaspoon fine sea salt Our fur-babies are very special and we hurt when they do. Shalane went on to run a PR in the marathon, break her own American 10K road record, and qualify for her fourth Olympic team in the marathon. (Alternatively, the oil can be melted in a small saucepan over low heat.) Protein helps your body build that muscle back in the way you need it to keep running, says Dr. Li. It's an entire balanced meal in a convenient little package. vanilla extract. Use your hands to roll the pecan butter into bite-size balls. It sounds like Ruby was a very sweet dog. All of our recipes were crafted to maximize flavor and nutrition and to minimize inflammation, digestive distress, and toxins. I love that you get the feeling of eating a tasty baked treat without actually having to turn on the oven. Where to find it: Eat a mix of fats: saturated, polyunsaturated, and monounsaturated. 1 tsp. I have pinned! Elyse and Shalane's Rise & Run Favorite Recipes - Run Fast. Eat Slow. In one study, cyclists who ingested half a liter of beetroot juice before a 2.5-mile or a 10-mile time trial were almost 3 percent faster than when they rode unjuiced. Then use that combination on race day. If you havent, you may be dehydrated and should drink more during your runs. I hope she is on the mend quickly. Preheat the oven to 350F. Dont gulp down bottles of water before a run, thinking it will prevent you from getting thirsty. For runners who are constantly breaking down their bodies during intense training sessions, nutrient-dense foods are critical to faster recovery times. Each variation makes cup. If you are not trying to lose weight, by all means respond to those signals by eating more, but if you wish to lose weight, you have to be aware of how many calories you burn and how many you consume. At that time, and where we were living, her only surgical option was to do a suture technique a heavy duty suture is literally sewn in to form a new ligament (not a medically accurate description, but thats what it looked like). Blend on high. teaspoon fine sea salt Where to find: Complex carbs: Pasta, bread, pretzels, cereals and dairy. These rock-star meatballs are Shalanes saving grace when training at high altitude in Flagstaff, Arizona. 1 Tbsp. Thomas Watson is an ultra-runner, UESCA-certified running coach, and the founder of MarathonHandbook.com. Dont skip meals, it will leave you starving at night and may cause you to overeat. Stick with three meals filled with protein and carbohydrates spaced throughout the day. Peanut Butter is a great source of protein and healthy fats. This is often a bar of some kind or a few of my homemade date balls. Leave a comment and a star rating below. I love oatmeal and peanut butter together! RFCFES = Run Fast. Five delicious recipes from Shalane Flanagan and Elyse Kopeckys new cookbook. Give them a try and let me know what you think. Make sure to follow me onInstagram,Pinterest, andFacebooktoo! cup almond meal or almond flour or fine bread crumbs Lets take a moment to understand whats going on under the hood. Even though peanut butter is one of just three ingredients in this recipe you can easily substitute sunflower butter to make them nut-free! My kids have no idea that this is made with cauliflower and even my finicky boy loves this recipe. 1/3 cup dried cherries Stretch the recipe for 6 servings, instead. Just as gasoline powers a car, food powers your runs. Try one of these economical, fruity energy shots from The Athletes Fix instead of a packaged gel. Instructions 1 small frozen banana Add remaining ingredients and blend until as smooth as possible. Chocolate Matcha Energy Balls | SEI MEE TEA LLC When buying apple cider vinegar, the uglier the better. I eat this for dinner topped with pan-fried shrimp. cup raisins, chopped dates, or chocolate chips (optional) maple syrup Have you tried creating your own Energy Balls? Why you need it: As you run, you break down muscle. Divide the dough into 12 peices. Put the oatmeal, peanut butter, and honey in a food processor and mix until smooth. But there is scant science showing that this type of diet enhances performance in the average athlete. cup finely grated Parmesan cheese, plus more for garnish Makes 2 servings. The glucose that is not immediately needed is stored as glycogen, another form of sugar, in the muscles and liver. Once you have your energy ball recipe, making them takes maybe 10 minutes. Love healthy No Bake Peanut Butter Snacks? What it does: Protein is not a fuel source, but instead it is a muscle builder or in the case of runners a muscle re-builder, re-shaper and re-conditioner. RFES = Run Fast. You can store extras in a sealed freezer-friendly container. Dietary fat must be broken down into fatty acids and other components before it can be used by the muscles, making it less immediately available than carbs and less efficient as a fuel, especially during intense exercise. The best part of this recipe is how simple it is to make these energy balls! This will allow you time to figure out when and what to eat on race day. If this leaves you feeling sapped, sick or both, try eating more often or try to eat a little more each time. We lost her last year (at the age of 16) to kidney disease and miss her terribly. Nature has made its own energy foods in the form of raisins, dates or dried cherries. 1 tsp. She seems so sweet We are blessed in this area with some absolutely great veterinarians, but knowing which vets to use for speciality procedures/surgeries is vitally important when the time comes that your critter needs some help. 1/8 teaspoon salt, PB&J To toast coconut: preheat oven 350 degrees. In their new book, two runner friends - one a fit mom and trained chef , the other an Olympian who loves her food - explain how to watch your times and weight drop by nourishing your hardworking body with unprocessed whole foods, local fresh produce, and organic meat. They are wonderful as a quick snack, part of a healthy lunch, or even an afterschool snack for kids. This smoothie is so revitalizing! The recovery period is very important to the long-term success of the surgery, and the larger the dog the more essential it is the dog can not be allowed to put weight on her leg for about two weeks, followed by another six to eight weeks of minimal, supervised exercise. I am so sorry to hear about Reinas knee injury and I thought I might share my dogs story with you. Carbs 91 g 10 Deglet dates, pitted My 4 year old wants only pancakes or waffles every single morning, so we make a big batch on Sundays and reheat in the toaster. It mix it up by using leftover roasted potatoes or leftover rice as the base. Using your hands, roll the mixture into bite-sized balls.
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