Quick Energy Meals For Busy Runners
Make and store these nutrient-packed dishes to power your runs and recovery when time is tight
Great dishes to prepare in advance and enjoy after a run
1 / TUSCAN RED LENTIL SOUP Lentils are high in fibre, iron and folate
HEAT 2 tbsp olive oil in a large pot over a medium heat. Cook 4 chopped carrots, 2 chopped onions and 2 tsp dried oregano until veggies are soft (about 6 minutes).
ADD 1.9 litres low-salt veggie stock, 300g red lentils, 2 tsp salt and 1/2 tsp pepper, and bring to a boil. Lower the heat and simmer, covered, stirring occasionally, for 30 minutes until lentils are soft. Stir in roughly 160g baby spinach to wilt.
TOP with shaved Parmesan. MAKES 8 SERVINGS
2 / WINTER QUINOA SALAD WITH DRESSING Quinoa is the only plantbased food that provides all nine essential amino acids your body needs.
TRANSFER 110g cooked quinoa to a bowl to cool.
ADD 25g shredded kale and 240g carrots, 1 chopped pear, 60g feta, 50g chopped almonds and 55g raisins.
TO MAKE the apple cider dressing, place 80ml olive oil, 60ml apple cider vinegar, 1 tbsp Dijon mustard, 1/2 minced shallot and 1/4 tsp each salt and black pepper in a jar and shake to mix.
TOSS with salad and serve. MAKES 6 SERVINGS
3 / PUMPKIN COCONUT BREAKFAST COOKIES These are packed with complex carbohydrates and healthy fats.
COMBINE 250g ground almonds, 80g rolled oats, 60g shredded coconut, 2 tsp cinnamon and 1/2 tsp salt. Separately, combine 225g pumpkin purée (Baking Buddy Natural Pumpkin Purée, £1.60 for 425g, tesco.com), 120ml maple syrup and 110g melted coconut oil.
STIR wet ingredients into dry. Spoon dough onto a baking sheet and gently press.
BAKE at 175C until golden (25-30 minutes). For an even sweeter treat, you can mix in some raisins, chocolate chips, chopped dates or walnuts before baking. MAKES 20 COOKIES
4 / SAGE- ROASTED BUTTERNUT SQUASH Pair with roast chicken for a hearty meal that's packed with protein and vitamin C.
PREHEAT oven to 220C. PLACE 900g cubed butternut squash on a baking sheet and toss with 3 tbsp olive oil, a big handful of fresh chopped fresh sage and 1/2 tsp each garlic and salt.
ROAST for 30 minutes, stirring after 15. MAKES 6 SERVINGS
5 / ROAST CHICKEN Serve for dinner and add leftovers to salads and soup to boost your protein intake and help your muscles repair.
PREHEAT oven to 220C. PLACE a 2.5kg chicken in a roasting dish. STUFF chicken with 1 onion and 1 lemon, cut into wedges and 1/2 bunch parsley. COMBINE 2 tbsp olive oil, 2 tsp each dried oregano, salt and pepper. Rub mixture over chicken. COOK for 11/2 hours, or until a meat thermometer reads 75C. MAKES 6 SERVINGS
6 / BUTTERNUT SQUASH AND ONION FRITTATA This vitamin A- and protein-packed dish is perfect for speeding post-long-run refuelling and recovery.
HEAT 1 tbsp olive oil in an oven-safe pan over a medium heat. Add 1 sliced onion and sauté, stirring, until soft. In a bowl, whisk together 9 eggs and 1/4 tsp each salt and pepper. Stir in 120g feta and 400g roasted, cubed butternut squash.
POUR into the pan with the onions and stir gently.
TRANSFER to oven and bake at 175C until the eggs set (about 30 mins). MAKES 6 SERVINGS
University of Cambridge research found that more time spent preparing meals led to healthier diets.
Freezing cookies in snack- size bags will allow you to control portion size and calories. 5