Training Recipes

Here are some recipes for you to try out, they are full of nutrition and very simple to do.  Fuelling as a runner isn't about diet it abouts making sure you get maximum nutrients in your daily calorie intake.  Try and eat foods that are nutritious and make things from scratch.  Having fruit as a snack is brilliant if you are feeling peckish and having the odd burger or piece of cake at the weekend is fine if you eat healthily for the majority of time.  It's about making sure you can meet the demands of your training plan which is anything from 5k to a marathon. 

Breakfast

Breakfast Shake

½ cup of fat free Greek yogurt

¾ cup of skimmed milk

¼ cup of rolled oats

1 tsp clear honey

Blend until smooth and serve straight away

 

Summer Fruit Smoothie

10 raspberries

5 strawberries

1 tbsp redcurrents

1/3 cup fat free Greek yogurt

Handful of ice

1/3 cup skimmed milk

Blend until smooth and serve straight away

 

Banana & Almond Smoothie

Good for recovery or breakfast

1 ripe banana frozen (being frozen is optional)

1 cup of skimmed milk

2 tsp Nut Butter

Peel and chop the banana then put it in a blender with the remaining ingredients.  Blend until smooth and serve straight away

Stewed Fruit

Put a handful of frozen blackberries, cherries, blueberries into a pan with 2 tbsp of water and sugar to taste and slowly simmer.  These can be served with natural greek yoghurt and a handful of nuts

Scramled egg pitta

This is a good breakfast or lunch option the day before a race or just if you fancy a change to your normal routine.

2 large eggs

1tbsp skimmed milk

1 large wholemeal pitta bread

Salt and pepper

Apple chutney to serve

Whisk up the eggs until fluffly, season with salt and pepper and pour into a non stick saucepan over a low heat and cook for 2-3 mins until stiffened.  Toast the pitta then slice open, spoon in the scrambled egg mixture into the pocket of the pitta and serve hot with the chutney.

Black pudding, poached egg and Asparagus

Grill 2 slices of black pudding, poach 2 eggs and steam a handful of aspargus and serve when cooked.

Lunch Suggestions

Mackerel Pate

I love this as it's full of protein and easy to make.  You can have this with pitta chips (see below)

2 Peppered smoked mackerel skinned and boned fillets

2 tbsp cream cheese

2 tbsp fat free Greek yogurt

Juice of a lemon

1              Put everything in a bowl and mash up, you can use a food processor or blend with a fork.

2               Put in a bowl and over with cling film, this is good with pitta bread, wholemeal crisp rolls or oatcakes.  Keep refrigerated for up to 2 days

Pitta chips

Why: Pitta provides fibre and slow releasing carbohydrates to power you through any afternoon slumps. These baked versions are far healthier than any shop-brought crisps.

Ingredients (serves 2) 

2 x wholemeal pitta bread

1 tsp coconut oil

1 tbsp sesame seeds (optional) 

Seasoning

Method

Heat the oven to 180 degrees. Slice the pittas in half, width ways, so they are into really thin slices, then cut into smaller triangular shapes.

Grease a baking tray with the oil and then lay out the pitta. Season and put into the oven for about 10 minutes until crisp.

 

Mushroom, spinach and Halloumi Salad

1tbsp olive oil

300g mushrooms, thickly sliced,

1 garlic glove, crushed

300g halloumi, drained and sliced

150g cherry tomatoes

150g baby spinach leaves

1 handful of basil leaves

1 tbsp balsamic vinegar

1 tsp clear honey

2 tsp dried oregano

Heat the oil in a non stick frying pan.  Add the mushrooms and garlic and fry for a few minutes until the mushrooms soften.  Remove from the pan and leae to one side.

Add the halloumi slices to the pan and cook for about 4 mins, turning once, until golden on both sides.  Remove from the pan and leave on one side.

Put the tomatoes, spinach and basil in a large salad bowl.  Add the mushrooms and halloumi and toss gently to combine.

Mix together the balsamic vinegar, honey and oregano in a small jug, then pour over salad and serve straight away.

Prawn & Orange Salad

150g mixed salad leaves

3 Oranges, divided into segments

1 ripe adovado, peeled, pitted and cut into chuncks

250g cooked king prawns

1 red onion finely chopped

1 raw beetroot, peeled and grated

50g walnuts chopped

For the dressing

1tbsp of nut oil

1 tsp clear honey

juice of 1/2 lime

Put all the salad ingredients in a large salad bowl and toss them together lightly

Whisk together the dressing ingredients in a small jug and drizzle over the salad, toss and serve straight away

Serves 4

Salmon Wrap

Serves 2

200g grilled or canned salmon, skinned and flaked

2 tbsp plain yoghurt

1 1/2 tbsp lime juice

2 wholemeal torilla wraps

1/2 avocado, peeled, pitted and sliced

2 large tomatoes, sliced

2 handfuls of shredded lettuce

Mix the salmon with the yoghurt and lime juice

Divide the salmon mixture equally between the wraps and top each one with half the avocado, tomato and lettuce.  Roll and fold each wrap to encase the filling. Serve straight away or wrap in cling film for a portable meal.

Chicken wrap

Why: The classic chicken wrap provides a healthy balance of carbs and protein, plus fibre from the wholemeal wrap. Adding the leaves gives you a nutritious dose of iron and vitamin C. It’s also super quick to prep.

You need: one wholemeal wrap, half a chicken breast, 1 tbsp pesto, small handful rocket or spinach, sun dried tomatoes.

To assemble: Cook your chicken breast by poaching in hot water or roasting. Meanwhile spread the wrap with pesto then slice tomatoes into small pieces. When the chicken is cooked slice half of it and arrange in the wrap – use the other half for the next day, and add tomato and rocket, then wrap up.

Smoked salmon and rocket sandwich

Why: sometimes a simple sandwich is all you want. This sandwich is full of heart healthy fats and omega-3 for your joints from the salmon and avocado.

You need: Two slices of bread of your choice (ideally wholemeal, seeded or Rye), two slices smoked salmon, ½ avocado, butter to spread, lemon juice and black pepper.

To assemble: butter the bread, then layer on the salmon and slices of avocado, squeeze with lemon juice and add black pepper. Wrap in foil. 

 

Green Club Sandwich

3 slices wholegrain or rye toast

3 tbsp ready-made houmous

1 small avocado (100g), stoned and sliced

1 handful rocket leaves

8-12 cherry tomatoes, sliced

Method

Toast the bread and spread humus evenly over one side of each slice. On one slice of bread, lay half the avocado, rocket and tomato. Season with pepper, then cover with another slice.

Pile on the rest of the avocado, rocket and tomato, season again and top with the third slice. 

 

Baked Sweet Potatoes and Beans

4 small sweet potatoes

1 tbsp smoked paprika, plus extra to serve

1 tbsp olive oil

1 large onion, chopped

2 garlic cloves, crushed

1 tbsp brown sugar

1 tbsp red wine vinegar

splash of Worcestershire sauce (Lancashire sauce is a veggie option)

2 x 400g cans mixed beans in water, drained

400g chopped tomatoes

4 tbsp light soured cream, to serve

Method

Heat oven to 200C/180C fan/gas 6. Pierce the sweet potatoes a few times with a fork, then cook them in the microwave on High for 8 mins or until soft. Rub with 1 tsp of the paprika, 1 tsp of the oil and some seasoning. Transfer to a baking tray, put in the oven and cook for 10-15 mins until crispy.

Meanwhile, make the beans. Cook the onion in the remaining oil until soft. Add the garlic, sugar, vinegar, Worcestershire sauce and the remaining paprika, and cook for a further 1-2 mins until sticky. Tip in the beans, tomatoes and a splash of water, and simmer until the sweet potatoes are ready.

Serve the sweet potatoes with the beans on top, a dollop of soured cream and a pinch of paprika, if you like.

Avocado & Feta Toasts

4 slices of seeded bread

1 large avocado, peeled, pitted and roughly chopped

60g feta chees, crumbled

Juice of 1/2 lemon

pinch of dried chilli

Toast the bread

Put the avocado, feta, lemon juice and chiili flakes in a bowl and mash together

Top the toast with the avocad and cheese mixture and serve immediatelya

 

Orange beef sandwich

Ingredients

4 slices wholegrain bread

115g sliced roast beef

55g blue cheese

1 orange, peeled and cut into segments

140g spinach

1 tsp olive oil

1 tsp balsamic vinegar

Pinch of salt

Beetroot or horseradish sauce

Stack it

Spread a tablespoon of the beetroot-horseradish sauce on one side of each of the bread slices and top two of them with an equal amount of roast beef, cheese and orange segments. Next, toss the spinach with oil, vinegar and a pinch of salt. Top the orange segments with the greens and
the remaining bread, sauce-side down.

Serves 2

Thai chicken sandwich

Ingredients

4 wholewheat pittas

120g chopped cucumber

1 small carrot, grated

1 spring onion, sliced

2 tbsp mint, chopped

Juice of ½ lime

1 tsp sesame oil

Pinch of salt

250g cooked shredded chicken

Toss the cucumber, carrot, spring onion, mint, lime juice and sesame oil together with a pinch of salt. Spread the sauce inside the pittas and fill them with an equal amount of the chicken and the cucumber mixture.

Serves 4  

Some ideas for fillings for sandwiches either in wholemeal bread, pitta or wholemeal wrap unless otherwise stated

Meat and fish

Overly processed meat has a deservedly bad reputation, but there are some health-conscious choices out there. These are a cut above the rest.

Black Forest ham A stellar protein-to-fat ratio of 10:1, and this dry-cured and smoked cut also contains less sodium and sugar than other hams.

Rotisserie chicken It may not be cut and packaged, but all you have to do is pull the juicy, seasoned meat off the bones. To slash calories, ditch the fatty skin.

Roast beef This lean cut contains energy-boosting iron and less than seven grams of fat per 100g.

Smoked salmon A good source of protein and omega-3 fats, which may help post-run muscle soreness. Tastes great on rye bread, too.

Turkey breast Nearly fat-free, slices of turkey breast are almost pure protein.

Vegetarian

For a stomach-filling veggie sarnie, load your bread with one of these standout options.

Halloumi Made from sheep's and goat's milk, this lower-fat cheese is firm and slightly salty. It doesn’t melt when grilled or fried, so it's a great meat replacement.

Portobello mushrooms The steaks of the veggie world add meaty bite to sandwiches. Snap off the stems, then roast or grill the caps until tender. Packing a mere 42 calories each,

Smoked tofu Smoky flavour, meaty texture and rich in protein.

Tempeh Made from fermented soybeans, tempeh provides beneficial bacteria for improved digestive health. Heat the pieces in a frying pan or on a grill.

Cheeses

OK, so cheese adds calories, but it also significantly pumps up the taste – and offers some nutritional benefits. ‘Think of cheese as a way to add bone-building calcium and muscle-friendly protein to your sandwiches,’. Portion control is key, as is choosing wisely. Here are some of the most common options, stacked in no particular order:

Emmental Tastes great and the fat helps make your sandwich seem more filling.

Feta Even full-fat versions of this salty cheese have a fat content that isn’t too alarming. Eat it after a sweaty run to replenish sodium levels.

Blue cheese The ripening process involved in making cheeses such as Roquefort or Camembert elevates levels of cholesterol-lowering and anti-inflammatory compounds that help guard against heart disease. Their strong flavours also mean you’ll probably be satisfied with less.

Cheese slices Heavily processed cheese lacks naturally occurring nutrients.

Goat’s cheese Look for a brand made with grass-fed goat’s milk for a cheese rich in heart-healthy omega-3 fats. ‘Softer cheeses like goat’s and fresh mozzarella tend to have fewer calories because of their additional water,’

Mature cheddar Packed with protein and the flavour intensifies over time.

Toppings

For a more dynamic sandwich, think beyond lettuce and tomato to enjoy exciting new flavours and textures, and hefty nutritional benefits.

Baby kale Less bitter than standard kale and the leaves can be eaten whole.

Fruit Sliced mango, orange segments, grated apple and sliced figs add sweetness along with key nutrients such as vitamin C.

 

Evening Meals

 

Gazpacho Chicken Salad

I have this the evening before a run, not only is it tasty but it's easy to make and very transportable.

Slice a cucumber into long strips with a peeler; squeeze out any excess water.  Toss with 500g of shredded chicken, 2 chopped peaches, 350g halved cherry tomatoes, 1 sliced yello pepper, ½ diced red onion, half a small, day-old baguette cut into cubes (or WHOLEWHEAT PASTA), and 75g feta cheese.  Drizzle with a dressing made with 80ml extra virgin olive oil, a few leaves of fresh basil, 2 tbsp of red wine vinegar, and ¼ tsp each of salt and pepper. Serves 6

 

One Pot Chicken Casserole

Another good option for the night before a race

4 Skinless boneless chicken breasts

1 large onion, cut into chunks

4 large carrots, cut into chunks, 2 large parsnips peeled and cut into chunks

2 baking potatoes, peeled and cut into chunks

2 garlic cloves, crushed

Juice of 1 orange

1 tbsp clear honey

1 handful of rosemary leaves

1 litre of chicken stock

Salt and pepper

Pre heat oven to 180

Put the chicken breasts into a large casserole dish and surround with the onion, carrots, parsnips and potatoes.  Mix together the garlic, orange juice honey and rosemary and stir into the dish.  Finally, pour the stock over the chicken and veg and season.

Cover and cook for 45-60 mins until the vegetables are all cooked through and the chicken juices run clear.

 

Italian-style beef stew
 

1 onion, sliced

1 garlic clove, sliced

2 tbsp olive oil

300g pack beef stir-fry strips, or use beef steak, thinly sliced

1 yellow pepper, deseeded and thinly sliced

400g can chopped tomatoes

sprig rosemary, chopped

handful pitted olives

Method

In a large saucepan, cook onion and garlic in olive oil for 5 mins until softened and turning golden. Tip in the beef strips, pepper, tomatoes and rosemary, then bring to the boil. Simmer for 15 mins until the meat is cooked through, adding some boiling water if needed. Stir through the olives and serve with mash or polenta.

 

Summer Chicken

Ingredients

 tbsp olive oil

4 boneless skinless chicken breasts

200g pack cherry tomatoes

3 tbsp pesto

3 tbsp crème fraîche (half fat is fine)

fresh basil, if you have it

 

Method

Heat the oil in a frying pan, preferably non-stick. Add the chicken and fry without moving it until it takes on a bit of colour. Turn the chicken and cook on the other side. Continue cooking for 12-15 mins until the chicken is cooked through. Season all over with a little salt and pepper.

Halve the tomatoes and throw them into the pan, stirring them around for a couple of minutes until they start to soften. Reduce the heat and stir in the pesto and crème fraîche until it makes a sauce. Scatter with a few basil leaves if you have them, then serve with rice and salad or mash and broccoli.

 

Mediterranean chicken

Chicken is packed with protein, B vitamins and zinc, which boosts the immune system. The nitrates in the spinach help boost oxygen delivery to your muscles.

Choose your wholemeal pasta                                     

500g fusilli, conchiglie or penne (cooked) 

Then mix in…                                    

300g cooked and chopped chicken                                    

400g baby spinach                                   

55g sliced sun-dried tomatoes

40g diced feta

Toss with the dressing                                   

2 tbsp extra virgin olive oil                                 

1 tbsp red-wine vinegar                                 

2 cloves garlic, minced                                  

2 tsp Italian seasoning 

 ¼ tsp black pepper

And garnish with…                                    

Toasted pine nuts

 

Feta and Sweet Potato

A great recovery meal after a training session

4      Sweet Potatoes

1 bunch of spring onions chopped

100g feta cheesed crumbled

Green salad leaves and cherry tomatoes

Pre-heat the oven to 200oC and pierce each sweet potato several times with a fork, then bake for 40-45 mins until cooked through and tender.  Remove from the oven and cut in half

Prehear the grill to medium and very carefully scoop out the sweet potatoe flesh, keeping the skins intact.  Mix the flesh with the spring onions and feta cheese, then spoon the mixture back into the empty skins.

Grill the sweet potatoes for 5-10 mins until golden brown and serve with a tomato salad.

Roasted spicy sweet potato and halloumi bake

For this recipe you can use a variety of vegetables for the roasted vegetable bake, adding in squash, other peppers, carrots - whatever odds and ends are in the fridge. You can also add a can of chopped tomatoes if you want to add some more juiciness to the dish.

Ingredients

1 red pepper, cored and sliced into thick lengths

1 courgette, cut into thick rounds

3 medium sized sweet potatoes, peeled and cubed

3 tbsp olive oil, plus a little for drizzling

3 garlic cloves, crushed

3 medium red onions, peeled and cut into wedges of 4-6 pieces per onion

1/2 aubergine, cut into chunks

1 red chilli, sliced

Paprika - a few sprinkles

250 g (8.8oz) light halloumi cheese, cut widthways then into chunks of 1cm thickness

15 pepperdew peppers roughly chopped

15-20 cherry tomatoes, halved

2 handfuls of coriander, roughly chopped

Juice of 2 limes

Handful of seeds (optional) 

Method:

Pre-heat the oven to 190C/170 fan

Prepare all the vegetables then spread them out on a baking tray, pour over a few glugs of olive oil and mix into the vegetables with hands, adding seasoning and the chopped garlic and chilli. I often add a few sprinkles of paprika too.

Roast for 25 minutes or until they are tender.

Add the halved cherry tomatoes and roughly chopped pepperdew peppers, and halloumi to the dish. Cook for a further 10-15 minutes.

Scatter the chopped coriander on top of the dish (you could also add mint here if you desired). Squeeze the lime wedges over the dish to give an amazing tang.  

Sweet Potato & Lentil Curry

This recipe is so simple! It'll take you around half an hour including cooking time, so easy to make after a busy day at work and the perfect winter warmer for those cold February evenings. Again you can add some additional veggies if you desire,

2 tbsp vegetable or olive oil

1 red onion, chopped

1 tsp cumin seed

1 tsp mustard seeds (any colour)

1 tbsp medium curry powder

100g red or green lentils, or a mixture

2 medium sweet potatoes, peeled and cut into chunks

500ml vegetable stock

400g can chopped tomatoes

400g can chickpeas, drained

¼ small pack coriander

natural yogurt to serve

 

Method:

Heat oil in a large pan, add onion and soften for a few minutes. Add the spices and cook for 1 min more, then stir in the lentils, sweet potatoes, stock and chopped tomatoes.

Bring to the boil, then cover and simmer for 20 mins until the lentils and sweet potatoes are tender. Add the chickpeas, then heat through.

Season, sprinkle with coriander, and serve with natural yogurt.

 

Roasted Ratatouille Chicken

1 onion, cut into wedges

2 red pepper, seeded and cut into chunks

1 courgette, cut into chunks

1 small aubergine, cut into chunks

4 tomatoes, halved

4 tbsp olive oil, plus extra for drizzling

4 chicken breasts, skin on

few rosemary sprigs (optional)

Heat oven to 200C/fan 180C/gas 6. Lay all the vegetables and the tomatoes in a shallow roasting tin. Pour over the olive oil and give everything a good mix round until well coated (hands are easiest for this).

Put the chicken breasts, skin side up, on top of the vegetables and tuck in some rosemary sprigs, if using. Season everything with salt and black pepper and drizzle a little oil over the chicken. Roast for about 35 mins until the vegetables are soft and the chicken is golden. Drizzle with oil before serving.

Snacks to mix and match:

The key to your snacks is to also try to include a little protein in there, thus stopping the sugar high followed by ravenous hunger that returns. 

A banana with peanut butter (see below)

Oat cakes with peanut butter or hummus

Oat cakes with Makerel Pate (see below)

Half an avocado with salt, pepper and lemon

Pitta chips (See below)

Sweet potato wedges (See below)

Vegetable crudités with hummus

Mixed nuts

Low fat Greek  yoghurt with berries (or any other fruit).

Chopped apple with almonds 

 

Banana & Nut Butter Sandwich

Slice the banana in half lengthways

Spread the Nut Butter across one half of the banana and then replace the top like a sandwich.  This can be eaten straight away or wrapped and transported for later.

Mackerel Pate

2 Peppered smoked mackerel fillets, skinned

2 tbsp low fat cream cheese

2 tbsp fat free Greek yogurt

Juice of 1 lemon

Put all the ingredients in a food processor and pulse until smooth

Chill in a bowl and it will keep for up to 2 days

Sweet potato wedges

Why: Sweet potatoes are full of slow releasing energy so they will see you through an evening run. Plus they contain vitamin C for immunity, anti-oxidants for recovery and anti-inflammatory properties to reduce DOMs (the ache you feel in your legs after running). You can prepare these ahead of time and portion them out for the days ahead.

How: 

Ingredients

3 x medium sweet potatoes

Seasoning

½ tsp paprika

Drizzle of oil of your choice

 

 

Method

Preheat your oven to 180 degrees. Chop up the sweet potatoes into wedge shapes.

Then put them in a baking dish and drizzle the oil on, use your hands to coat the potato in it, then sprinkle on the paprika and seasoning to your taste. Place into the oven for about 20 minutes. Check and shake tray, then cook further if necessary until potato is cooked through and slightly crispy. 

Pitta chips

Why: Pitta provides fibre and slow releasing carbohydrates to power you through any afternoon slumps. These baked versions are far healthier than any shop-brought crisps.

How:

Ingredients (serves 2) 

2 x wholemeal pitta bread

1 tsp coconut oil

1 tbsp sesame seeds (optional) 

Seasoning

Method

Heat the oven to 180 degrees. Slice the pittas in half, width ways, so they are into really thin slices, then cut into smaller triangular shapes.

Grease a baking tray with the oil and then lay out the pitta. Season and put into the oven for about 10 minutes until crisp.

 

Mocha Shake

3 tsp unsweetened cocoa powder

1 tsp sugar

1 tsp instant coffee powder

300ml skimmed milk

200ml coccnut water

handful of ice

Put all the ingredients into a blender and blend until smooth.  Poor into a class and servie straight away