Spiced Almond Dessert Salad

A delicious post-run sweet snack, packed with protein for muscular recovery – plus it’s good for your joints too

 

Ingredients

olive oil spray

50g whole natural almonds

1 cloves fresh garlic, crushed

1/2 finely chopped red chilli

1 tsp sea salt

4 finely chopped tomatoes

1 tbs chopped coriander stem

1/4 cantaloupe melon

1 tbs blueberries

1 tbs fresh mint

Method:

1. Toss the almonds in oil and cook over gentle heat for 4 mins, tossing them around regularly. Add the chilli, salt and garlic and cook for a further 2- 4 minutes or until the garlic turns into a golden colour.

2. Remove from the heat and stir in the coriander and tomatoes

3.  Toss the melon, fruit and fresh mint together and serve with salad leaves. Delicious with a spoonful of natural yoghurt.

GRTW Recipes for Foodie Runners: Power Bombs

So, you hate gels or want to avoid them while training? Try our all natural energy balls

 

  • Ingredients
  • 1/2 cup almonds
  • 15 medjool dates, pitted and roughly chopped
  • 1/3 cup shredded unsweetened coconut (plus 1/4 cup for rolling)
  • 1 tablespoon coconut oil
  • 1 1/2 tablespoons cacao powder
  • pinch of rock salt
  • 1 tablespoon water if needed

Method

Put almonds into a food processor and pulse until it forms a flour (or you can use packet almond flour). Now add the remaining mixture and pulse until combined. If it seems dry, add a bit more coconut. Then spoon out the mixture and roll into balls. Coat each ball by rolling in coconut.

These are great for afternoon snacks, pre and post run and every time in between. You can also play around with the ingredients, changing the nut (pecan and walnut?) and add cinnamon, ginger, even a bit of cracked black pepper.

If you’re lucky enough to run with us in Brighton, some of our runners even get these at the end of a run.

GRTW Recipes for Foodie Runners: Ricotta Pancakes

We don’t know about you, but we often fantasise about what we’re going to enjoy eating during a long run. And so after we tried a version of these at Ott0lenghi one weekend, we had to give them a go ourselves. They’re delicious, and make for a perfect post run brunch at the weekend…

Ingredients 

1 cup ricotta cheese

1 cup plain flour*

1/2 tsp baking powder

1  tbsp caster sugar

3/4 cup of milk or non-diary substitute

2 large eggs, separated

2 tsp cinnamon

Butter for cooking

*for an added protein kick, replace the flour with almond flour although it will make for a denser, less fluffy pancake.

Method

Combine, flour, baking powder, sugar and cinnamon. In a separate bowl, whisk ricotta, milk and the yolks of the eggs.  Combine with the dry ingredients and add the egg until it forms a smooth mixture. It should be a thick batter so if need be, add more milk. Meanwhile, beat the egg whites until they form soft peaks. Gently fold into the mixture.

In a hot buttered grill pan, drop two ladles of the mixture into a hot pan. Turn the heat down and wait until you begin to see the edges brown and little bubbles appear on the surface. Now flip over. Cook until golden both sides, put to one side in a heated oven until all the mixture is done.

Serve with fruit salad, Greek yoghurt and a drizzle of maple syrup. Sit down, devour!

The best thing about these pancakes is, if you make too many, you can keep them and eat them the next day as snacks.

 

 

 

 

GRTW Recipes for Foodie Runners: Cumin Toasted Chickpea Salad

Thinking that carb loading means filling your plate with pasta, rice or potatoes is an old fashioned way of looking at nutrition. Keep it fresh, zingy and tasty so you fuel without flabbing out…

 

Ingredients

100g chickpeas
1 tsp bicarbonate of soda
2 small cucumbers (280g)
2 large tomatoes (300g)
1 small red onion, peeled
240g radishes
1 red pepper, seeds and pith removed
20g coriander leaves and stems, roughly chopped
15g flat-leaf parsley, picked and roughly chopped
120ml olive oil
Grated zest of 2 lemons, plus 50ml lemon juice
30ml vinegar
1 clove garlic, crushed
1 tsp sugar
Salt and black pepper
1 tsp ground cardamom
1½ tsp ground allspice
1 tsp ground cumin

1 tsp cayenne pepper

seeds of one pomegranate

Greek yoghurt (optional)

Method

Dice the cucumber, tomato, onion, radish and pepper and mix with the coriander and parsley. In a jar or sealable container, put 75ml of olive oil with the lemon juice and zest, vinegar, garlic and sugar, shake and season to taste. Pour the dressing over the salad and toss lightly.

Mix together the cardamom, allspice, chilli, cumin and a quarter-teaspoon of salt, and spread on a plate. Toss the chickpeas in the spice mixture to coat. Heat the remaining oil in a frying pan and over medium heat lightly fry the chickpeas for two to three minutes, gently shaking the pan so they cook evenly and don’t stick. Keep warm.

Divide the salad between four plates, arranging it in a large circle with a slight indent in the middle, and spoon the warm chickpeas in the centre. Drizzle some Greek yoghurt on top and some seeds of pomegranate.

Serve either with Lebanese flatbread of with sliced chicken or salmon for extra protein.

This is a recipe adapted from Ottolenghi.

GRTW Recipes for Foodie Runners: Grilled peaches with mint, honey and roasted hazelnuts

The season is on the turn and with it comes lots of delicious fruit which can make for some great, quick healthy desserts…

Ingredients

Peach or nectarine, halved

Small handful of hazelnuts

Fresh mint

Honey

Squeeze of fresh orange and lime

Method

Add a teaspoon of honey to a saucepan with a tablespoon of water. Warm through to help dilute the honey (some of the water should burn off) then add the orange juice and lime. Taste and adjust if it’s not sweet enough. Reserve the liquid.

Put the nuts on a roasting tray or a clean pan and toast for a few minutes until nice browned. Keep to one side.

Brush the peach halves with the honey liquor and then place flat side down on a hot clean griddle pan. It should only take a few minutes to chargrill. Serve immediately with the rest of the honey juice, hazelnuts and some chopped mint. Goes really well with Greek Yoghurt.

 

 

GRTW Recipes for Foodie Runners: The Brunch

This is the perfect brunch on a lazy Saturday morning after Parkrun, or a fantastic carb-loading breakfast for a long run on Sunday…

I’ve never been to Iran or the Middle East but I do love the flavours and tastes associated with that area, with pomegranate and mint, spices and delicious creamy cheeses. Some day, I’ d love to run in Iran and meet with the female runners who defied the ban to run the Tehran Marathon and ran their own. (read their story here). For now, I’ll have to be content with trying to imitate the flavours of their food.

The brunch is egg with flat bread, hummus and a pomegranate salad with feta cheese, mixed with pomegranate, and mint and dressed with olive oil. Also try some Greek yoghurt whipped with garlic as a side to serve.

If anyone has any experience of Persian breakfasts, do let us know. What’s your favourite post park run breakfast?

GRTW Recipes for Runners: Recovery Ice Cream

Apparently the weather next week is going to be warming up! Hurrah. So why not try your hand at these healthy recovery ice-creams and refreshing slushies, the perfect way to recover after a long summery run

 

Chocolate & Raspberry Ice Cream

One scoop of chocolate protein powder

200-250ml Rude Health almond milk

Handful of frozen raspberries, more if you wish

Dash of water if needed

Whizz in a food processor until fully combined and then pour into an ice cream or individual blancmange mould. Freeze overnight and serve.

 

Blueberry, apple & ginger

OK, so it’s not an ice cream but it’s like drinking a delicious cocktail in ice form!

Handful of frozen blueberries

Juice of one apple and inch stub of ginger

Combine in a food processor, pour into a mould and freeze.

GRTW Recipes for Foodie Runners: Lemon & Turmeric rice

In celebration of Spring and the carpet of daffodils springing up, a delicious lemon and turmeric flavoured rice that you can serve with  meat, fish or a falafel …

 

Serves 4–6
400g basmati rice
3 tbsp vegetable or corn oil
1 tbsp mustard seeds
1 tbsp chana dhal (split yellow chickpeas)
20 fresh curry leaves (you can get these frozen from most Asian grocers)
2 tsp ground turmeric
1½ tsp salt
Juice of 3 lemons

Wash the rice in and then leave it to soak in more clean, cold water. Drain. (To be fair, it’s rare that I have time to do this!). Bring 1 litre of water to the boil in a saucepan and add the rice. Cook uncovered, for 8–10 minutes, until the grains are tender, then drain and set aside.

Meanwhile, heat the oil in a large pan, add the mustard seeds and chana dhal and let them crackle. When the dhal and lentils start to turn golden, add the curry leaves and turmeric, and stir for 1 minute. You could need to sprinkle in water to prevent the turmeric burning. Add the cooked rice, salt and lemon juice and toss gently and serve.

With turmeric, renowned for it’s anti-inflammatory properties will also help you to fuel the night before an endurance run.

GRTW Recipes for Runners: Roasted Butternut Squad and Halloumi Salad with Coconut, Coriander & Chilli Pesto

This is one of those recipes that sounds like a total hassle and like it will take a ton of time. But it’s really quite easy as most of it can be shoved in the oven to roast away and the pesto itself takes minutes if you have a food processor. The pesto is the queen of this dish, it’s amaaaazing and you can use it with anything from fish to roast chicken so it makes a brilliant post-run meal which sorts out your protein recovery fix as well as being damn tasty.

 

Ingredients

For the pesto

  • 75 g coriander (leaves and stalks)
  • 75g of fresh mint
  • 50 g unsalted roasted cashews
  • 2 cloves garlic, peeled and roughly chopped
  • 1 long red chilli, roughly chopped (deseeded if you don’t like it too hot)
  • 0.5 lime (juice and finely grated zest)
  • half tin of coconut milk
  • 1 pinch flaked sea salt

 

  • Cup of cooked couscous
  • Butternut squash, cut into pieces, and roasted in the oven with olive oil, salt and pepper
  • Vine tomatoes,  roasted
  • Asparagus, gently steamed
  • Block of halloumi – cut  into thin slices and dry fry in an un-greased pan, turn when browned

For the pesto, add the chilli, garlic and cashews to the food processor and whizz up. It doesn’t need to be smooth, a little bit of chunkiness from the nuts can be nice. Now add the herbs, and salt and whizz again. Lastly, add enough coconut to combine but for it to keep it’s texture without becoming runny. Taste for seasoning and add fresh lime juice, and more chilli to taste. Serve with the salad.

 

GRTW Recipes for Foodie Runners: Cauliflower & black kale coconut curry

Packed with protein this is a satisfying and nutritious dish fcontaining coconut milk which contains vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium and sodium, perfect for a post run recovery meal…

Haven’t got all the vegetables you need? Mix and match with what you have in your fridge.

Serves 4

4cm ginger, peeled and chopped

4 garlic cloves

1 fresh green chilli, roughly chopped, seeds removed if you prefer less heat

Salt

Olive oil

2 large red onions, chopped

1 tbsp of tomato puree

1 1/2 tsp of ground coriander

1 1/2 tsp ground cumin

1/2 tsp chilli powder

1 cauliflower broken into florets

400ml coconut milk

100g cashew nuts

Two handfuls of black kale, roughly chopped

1/2 tsp garam masala

Fresh coriander, roughly chopped

Fresh lemon

Place the ginger, garlic and chilli into a food processor with the salt and whizz up. Add a little oil to help it become a paste.  Place to one side.

Fry the onions until just turning brown, add the paste and fry for 3 minutes. Next add the tomato puree, all the spices except garam masala and stir to mix.

Add the cauliflower and coat with spices, add the coconut milk and bring to the boil. Turn to simmer, put a lid on and leave to cook.

Meanwhile, heat 1 tbsp of oil in a pan and fly the cashews until golden.

Finally add to the cauliflower along with kale. Sweat down and then add the garam masala. Adjust seasoning and add the coriander and a big squeeze of fresh lemon before serving. You may add water to thin the sauce out.

 

Adapted from Made in India, by Meera Sodha, Penguin