Out To Lunch

Pre­pare a pic­nic bas­ket that’s packed with pro­tein and fi­bre

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

MEDITER­RANEAN PITTA WITH HUM­MUS

Olives con­tain healthy fats and elec­trolytes. Chick­peas are high in in­sol­u­ble fi­bre. Serves 4 1 medium aubergine (about 340g), cut into 1 cm slices 3 tbsp ex­tra vir­gin olive oil 1 tin chick­peas, rinsed and drained 3 tbsp lemon juice 2 tbsp tahini 1 clove gar­lic, chopped 1/4 tsp salt 4 whole­meal pit­tas, halved Hand­ful of rocket 1 large beef to­mato, cut into 1/2cm slices 2 tsp bal­samic vine­gar 50g Kala­mata olives, chopped Brush both sides of the aubergine slices us­ing 1 tbsp of the oil. Cook un­der a medium grill un­til lightly charred and ten­der – about 5 mins each side. Set them aside to cool.

For the hum­mus, place the chick­peas, lemon juice, tahini, the re­main­ing 2 tbsp oil, gar­lic, salt and 2 tbsp wa­ter in a food pro­ces­sor. Whizz un­til smooth – about 1 minute.

Spread some of the hum­mus in­side a pitta half. Fill with rocket, to­mato, vine­gar, olives and aubergine. Re­peat with the re­main­ing pit­tas.

CUR­RIED CHICKEN SALAD WITH GRAPES

Cur­cumin, which is found in turmeric (an in­gre­di­ent in curry pow­der), is a pow­er­ful anti-in­flam­ma­tory that may re­duce postrun sore­ness. Cel­ery is high in vi­ta­min K, which is vi­tal for bone health. Serves 4 500g cooked chicken, cubed 115g cel­ery, diced 100g red seed­less grapes, halved 25g spring onions, sliced 40g roasted salted cashews, chopped 3 tbsp ex­tra vir­gin olive oil 2 tbsp white wine vine­gar 2 tsp curry pow­der 1 tsp honey 1/4 tsp salt, plus ex­tra to taste 1/4 tsp ground black pep­per, plus ex­tra to taste 1 round let­tuce Com­bine the chicken, cel­ery, grapes, spring onions and cashews in a bowl. In a sep­a­rate bowl, whisk the oil, vine­gar, curry pow­der, honey, salt and pep­per. Driz­zle this dress­ing over the chicken mix­ture. Toss well to com­bine, and sea­son to taste with salt and pep­per.

Line the bot­tom and sides of a large lid­ded con­tainer with let­tuce leaves. Fill it with the chicken salad and then seal the con­tainer.

WA­TER­MELON, GINGER AND CU­CUM­BER SALAD

Wa­ter­melon and cu­cum­ber are packed with vi­ta­mins and will help you to re­hy­drate. Serves 4 600g wa­ter­melon, cut into 2.5cm cubes 2 tbsp minced fresh ginger 300g cu­cum­ber, diced 1 jalapeño pep­per, de­seeded and chopped (op­tional) 2 tbsp chopped co­rian­der Juice and zest of 1 lime Pinch of salt 1 av­o­cado, diced Place all the in­gre­di­ents ex­cept the av­o­cado in a bowl and stir to com­bine. When ready to serve, mix in the av­o­cado.

PEACH- BOUR­BON COMPOTE

This de­li­cious dessert treat con­tains sugar, but­ter and booze, but all is not lost – peaches are a good source of min­er­als, in­clud­ing potas­sium and mag­ne­sium, and al­monds are high in vi­ta­min E. Serves 4 4 large peaches or nec­tarines, peeled, pit­ted and sliced into eight 60ml bour­bon 2 tbsp but­ter 2 tbsp light brown sugar 1/4 tsp cin­na­mon 30g flaked al­monds Com­bine the peaches, bour­bon, but­ter, sugar and cin­na­mon in a saucepan and bring to the boil. Re­duce heat to low and cover. Cook, stir­ring oc­ca­sion­ally, un­til the peaches are soft­ened and liq­uid is glossy – about 15 mins. Al­low to cool to room tem­per­a­ture be­fore serv­ing.

Mean­while, toast the al­monds in a small fry­ing pan over a low heat, stir­ring fre­quently, un­til golden and fra­grant – about 5 min­utes. Scat­ter the al­monds over the peaches be­fore serv­ing.

TABBOULEH SALAD WITH ZA’ATAR SEA­SON­ING

This salad is a source of an­tiox­i­dants that com­bat in­flam­ma­tion. Serves 4 225g un­cooked bul­gar wheat 3 tbsp ex­tra vir­gin olive oil 3 tbsp lemon juice 11/2 tsp za’atar sea­son­ing (op­tional) 1/4 tsp salt 1/4 tsp ground black pep­per 25-30 mul­ti­coloured cherry toma­toes, halved 25g fresh basil, chopped 25g fresh mint, chopped 25g fresh pars­ley, chopped 1/2 cu­cum­ber, diced 75g red onion, chopped In a pan, bring 240ml wa­ter to the boil. Add the bul­gar wheat and stir. Re­move from heat, cover and let the bul­gur soak for one hour.

Mean­while, in a bowl, whisk to­gether the oil, lemon juice, za’atar (if us­ing), salt and pep­per.

Once it’s soaked, fluff the bul­gar with a fork, drain any re­main­ing wa­ter and trans­fer to a mix­ing bowl. Stir in the toma­toes, basil, mint, pars­ley, cu­cum­ber and onion, then driz­zle the dress­ing over the salad and toss to com­bine.

Wa­ter­melon, ginger and cu­cum­ber salad

Cur­ried chicken salad with grapes

Mediter­ranean pitta with hum­mus

Peach­bour­bon compote

Tabbouleh salad with za’atar sea­son­ing 115g cooked bul­gar wheat pro­vides 4g fi­bre, 3g pro­tein and iron for run­ning en­durance.

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