Quick En­ergy Meals For Busy Run­ners

Make and store these nu­tri­ent-packed dishes to power your runs and re­cov­ery when time is tight

Runner's World (UK) - - In This Issue -

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

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