Clean fuel salad

Runner's World (UK) - - Flexible Eating - BY SI­MON GRE­GORY OF BLUE­BIRD

Prime your body to gain max­i­mum re­turn from your ef­forts and stay healthy in the long run with a nu­tri­ent-stuffed pre-train­ing plate

Car­rot and puffed rice salad SERVES 4 IN­GRE­DI­ENTS

¼ onion, sliced Oil for fry­ing

2 large car­rots, peeled and sliced Veg­etable stock, to cover

1 bunch baby her­itage car­rots, peeled and sliced

1 head of fen­nel, in chunks

50g pump­kin seeds

50g sun­flower seeds 100g wild rice

100ml soy yo­ghurt (£1.45 for 400g, planet or­


1 Ro­tate your salad ros­ter away from the meat-and-greens for­mula. This warm dish com­bines wild rice, seeds and soy for a com­pre­hen­sive hit of mus­cle-prim­ing amino acids. Sweat the onion in a sauté pan, add the large car­rots for a minute, then cover with stock. Blanch the baby car­rots.

2 When the large car­rots are soft, purée in a blender, adding a dash of stock as needed. ‘Cook­ing and blend­ing makes the veg’s beta-carotene eas­ier to ab­sorb,’ says Sex­ton. Grill the fen­nel un­til golden, then roast the seeds at 180C for 30 mins (pump­kin seeds pro­vide im­mune­boost­ing zinc). Heat oil in a pan un­til just smok­ing, then fry the rice un­til it puffs up. Re­move, then sauté the baby car­rots.

3 To serve, spread the purée as you see fit, then top with the fen­nel and baby car­rots. Sprin­kle with seeds, add the rice, then driz­zle soy yo­ghurt over the top. Tuck in.

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