Green en­ergy riga­toni

A veg­gie twist on a run­ners’ go-to, this pasta dish has hid­den health ben­e­fits to re­fuel and re­vive body and mind

Runner's World (UK) - - Flexible Eating - BY ATHINAGORAS KOSTAKOS OF MERAKI SERVES 4

Cour­gette riga­toni In­gre­di­ents

70g al­monds, no skin 3 cour­gettes, grated 60ml olive oil 2 gar­lic cloves, sliced 500g riga­toni 200g soft ve­gan cheese Mint leaves, hand­ful, torn 3 tbsp le­mon juice • Salt and pep­per


1 Make this fresh, punchy and re­ward­ing dish the next time you’re in need of a pick-me-up, phys­i­cal or psy­cho­log­i­cal. Al­monds are one of the best nat­u­ral sources of bi­otin, says Sex­ton. Also known as vi­ta­min B7, it is cru­cial for en­ergy reg­u­la­tion. Dry­roast the al­monds in a pan, cool, then crush.

2 Sauté the cour­gette and gar­lic for two or three min­utes, un­til soft. Spi­ralised veg looks cool, but grat­ing it serves up just as many vi­ta­mins, so save your­self the trou­ble.

3 Ig­nore any ‘ex­pert’ who tries to curb your carb habit. A starchy meal boosts sero­tonin neu­ro­trans­mit­ters, im­prov­ing sleep and re­lax­ation to take the sting out of to­mor­row’s work­load – and it works best when eaten a few hours be­fore you turn in, re­ports the Amer­i­can So­ci­ety for Clin­i­cal Nu­tri­tion. Boil the pasta un­til al dente, then drain and mix with the cheese. Sea­son and serve with mint and a squeeze of le­mon to lend your week a lit­tle ex­tra zest.

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