After a cold run there’s nothing better than sitting down to a hot meal, ideally one that’s easy to prepare. Indeed, without much time or effort you can produce flavorful results using just one pot, says chef Biju Thomas, coauthor of The Feed Zone Cookbook. Add lean proteins, whole grains, and vegetables, and “one-pot meals supply all the nutrients runners need for training and recovery.” And, says Thomas, because you consume all the liquids in one-pot recipes, “you don’t lose any nutrients that leach out during cooking.” These five recipes (each of which serves four) take 40 minutes or less to prepare and, once you get them going, require little more than stirring. Make one before you run, and heat upon return for a tasty reward.

To Shed Pounds: Smoky Black Bean Stew

A single cup of black beans packs 15 grams of fiber, plus an equal amount of muscle-building protein. “Natural high-fiber foods help promote fullness,” says Marni Sumbal, M.S., R.D., owner of Trimarni Coaching and Nutrition in Jacksonville, Florida. “That can help reduce caloric intake at meals and curb cravings throughout the day.” Recent research from Purdue University shows that the compound that gives hot peppers their fiery kick may also boost calorie-burning and temper appetite, helping lower your calorie intake.

Simmer This: Heat 2 teaspoons canola oil in a pot. Cook 1 diced onion and 1 sliced carrot for 5 minutes. Add two 15-ounce cans drained black beans, one 28-ounce can diced tomatoes, 1 1/2 cups vegetable broth, 1 cup sliced roasted red pepper, 1 tablespoon minced canned chipotle pepper in adobo sauce, 1 teaspoon cumin, and salt and pepper. Simmer 20 minutes. Stir in zest of 1 orange and 1 tablespoon fresh thyme. Serve with diced avocado.

To Recover Faster: Chicken Quinoa Soup

Chicken and quinoa are a dynamic duo: “Amino acids in chicken rebuild broken-down muscle tissue, while carbs in quinoa refuel your depleted gas tank,” says Sumbal, “making this optimal for recovery.” Quinoa provides magnesium, which may improve muscle strength in athletes, according to a study published last year.

Simmer This: Heat 2 teaspoons canola oil in a pot; cook 1 diced onion and 2 sliced carrots for 6 minutes. Add 1 pound thinly sliced boneless raw chicken thighs, 1 cup sliced mushrooms, 2 sliced celery stalks, and 2 minced garlic cloves; cook 5 minutes. Add 4 cups chicken broth, 1 cup water, 3/4 cup quinoa, 4 sprigs thyme, and salt and pepper. Boil, reduce heat, and simmer about 15 minutes, till quinoa is tender. Top with parsley and hot sauce.

To Boost Health: Creamy Cocoa Oatmeal

Stick-to-your-ribs steel-cut oats are packed with beta-glucan. According to a 2011 Nutrition Journal study, this soluble fiber can help slash LDL (or so-called “bad” cholesterol) levels. Research shows cocoa antioxidants help relax blood vessels, ease blood pressure, and improve circulation. Ground flaxseed is rich in omega-3s, which reduce inflammation in arteries.

Simmer This: In a pot, boil 1 1/2 cups steel-cut oats and 2 cups each water and milk. Simmer 15 minutes. Stir in 1 mashed banana, 3 tablespoons ground flaxseed, 1 1/2 tablespoons cocoa, 1 teaspoon cinnamon, 1*4 teaspoon nutmeg, and 1 cup water. Cook 10 minutes. Add 1/3 cup each walnuts and dried tart cherries. Serve with maple syrup and blueberries.

To Reduce Stress: Salmon Coconut Curry

An upcoming race has you on edge? Eat salmon. It contains DHA and EPA, omega-3s that can reduce stress levels, according to Ohio State University scientists. When participants took fish oil daily for 12 weeks, their anxiety levels dropped 20 percent. Similarly, a study by researchers at the University of Rochester found that fish omegas can reduce depression symptoms. Splurge for wild Alaskan salmon, which is more sustainable than farmed.

Simmer This: Heat 2 teaspoons canola oil in a pot. Add 2 chopped shallots and 2 minced garlic cloves; heat 2 minutes. Add 2 cups chicken broth, one 14-ounce can light coconut milk, 2 cubed sweet potatoes, 2 tablespoons tomato paste, 1 tablespoon each minced ginger and curry, 1 teaspoon cumin, and 1/4 teaspoon each cayenne, salt, and pepper. Boil, reduce heat, and simmer 20 minutes. Add 1 pound skinless cubed raw salmon, 1 1/2 cups frozen peas, and juice of 1 lime; simmer 5 minutes. Garnish with cilantro.

To Tame Inflammation: Pork and Brown Rice

In a study published this year in the European Journal of Nutrition, people who ate diets high in whole grains, such as brown rice, showed lower signs of internal inflammation, which can hamper heart health and exercise recovery. Often overlooked, lean pork tenderloin has a 6-to-1 protein-to-fat calorie ratio, along with a high amount of selenium, an antioxidant that may ease exercise-induced oxidative stress in the body.

Simmer This: Heat 1 tablespoon canola oil in a pot. Cook 1 diced onion, 1 pound sliced raw pork tenderloin, and 2 minced garlic cloves for 5 minutes. Add 1 cup red wine; simmer 5 minutes. Add a 28-ounce can crushed tomatoes, 1 cup water, 1 cup brown rice, 1 diced bell pepper, 2 teaspoons Dijon mustard, 1 teaspoon dried oregano, and 1/4 teaspoon each cayenne, salt, and pepper; simmer 30 minutes.

EAT BETTER: Tomatoes are rich in lycopene, a cancer-fighting antioxidant, but cooking them makes it easier for the body to absorb more of this compound.

Pot Luck

Chef Biju Thomas’s tips for making the best soups and stews

Get the Gear: Use durable, enameled cast-iron or stainless steel pots—not aluminum, which may scorch.

Ease up on Oil: Use too much and it will make your meal greasy. Add just enough to coat the bottom of the pan.

Sear Foods First: To build flavor, brown meats and sauté vegetables like potatoes and carrots before adding liquids.

Leave Room: Fill the pot only three-quarters full so steam can circulate and concentrate flavors.

Put a Lid on it: While simmering, place the lid on the pot to help lock in the flavors and speed cooking.

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