Here you will find a few recipes for dishes that are particularly good for runners, either because they help boost the immune system or provide good fuel for endurance events. We will keep adding more to this page so do check from time to time to see if anything new has been added.
Raisin and walnut bars
1 tbsp sugar,1 tbsp cornflour
1¼ cups raisins, ¾ cup orange juice
½ cup shredded coconut
for the base and crumb mixture
1 cup plain flour
1 cup porridge oats
cup brown sugar packed
1 tsp baking soda
½ cup vegan butter
½ cup chopped walnuts
Make the filling first so it has time to cool a little before you use it.
1 In a medium sized saucepan combine sugar, cornflour , raisins and orange juice.
2 Cook over a medium heat stirring until thickened.
3 Take off the heat, stir in the coconut and set aside
1. In a large bowl mix the flour, oats, brown sugar and baking soda.
2. Add the vegan butter cut into small cubes
3. Rub the mixture between your fingers until it is like breadcrumbs
4. Remove ½ cup of the mixture, place in a small bowl and mix in the walnuts.
1. Using your fingers press the remaining mixture into an ungreased 9in x 9in baking dish
2. Spread the raisin mixture on top.
3. Evenly sprinkle the walnut mixture over this.
4. Press gently into the raisin mixture
5. bake at 180C for 30 to 35 minutes
6. Allow the dish to cool on a wire rack
7. When cool cut into squares
Sweet Potato and paneer curry (serves 4)
1 tbsp vegetable oil
2 cloves garlic, crushed
500g sweet potatoes, peeled and cut into chunks
1 tbsp mild curry powder (see below for an alternative)
1 tbsp finely chopped fresh root ginger
400g can chopped tomatoes
100ml vegetable stock
250g paneer, cut into 1.5cm cubes
150g frozen peas
2tbsp fresh chopped mint
1. Heat the vegetable oil in a large pan and fry the garlic and ginger for a few minutes until softened. Stir occasionally to avoid burning.
2. Add the sweet potatoes and fry for a few minutes. Sprinkle over the curry powder, stir and cook for about 30 seconds.
3. Stir in the tomatoes with their juices and the stock. Bring to the boil, then reduce the heat, cover and cook gently for about 15 minutes until the sweet potato is tender.
4. Stir in the peas and simmer for 3 minutes, then add the diced paneer and cook for a further 2 minutes until heated through.
5. Season to taste and serve with chopped mint scattered over the top.
You can replace the curry powder with 1/2 tsp mustard seeds, 1/2 tsp cumin seeds, 1tsp ground cumin. 1 tsp ground coriander, 1/2 tsp turmeric and 1/2 tsp red chilli powder. Fry the seeds until they begin to pop then continue as 1 above adding the spices instead of the curry powder.
Immune Boost Butternut Squash Curry (serves 2)
½ a butternut squash deseeded and cut into small cubes
(half horizontally so you can use the other half in the recipe below)
1 red pepper - deseeded and chopped
100g Tofu diced
1 clove of garlic crushed
2 tbsp cashew nuts
3 tbsp low-fat crème fraîche
½ tsp chilli flakes
1 tbsp ground almonds
2 tbsp curry powder
Splash of white wine
Heat the oil in a wok or large pan and fry the butternut squash for 3-4 minutes. Stir in the chilli flakes and curry powder and cook for 1 minute. Add the tofu, garlic and pepper and cook for a further 2-3 minutes.
In a small bowl mix the wine, crème fraîche and ground almonds. Pour into the wok or pan and bring to the boil. Add the cashew nuts and simmer for two minutes. Serve with boiled rice.
and to use up the other half of the butternut squash the following day.
Spicy buckwheat-stuffed butternut squash
½ butternut squash halved horizontally and deseeded
300ml vegetable stock
2 spring onions finely sliced
40g broccoli (small florets)
15g walnuts chopped
25g feta crumbled
1 tsp harrissa paste
1 tbsp freshly chopped parsley
Preheat the oven to 200°C/180°C fan/Gas 6.
Place the squash in a roasting tray cut-side up and bake for 40-50 mins until tender.
Meanwhile, bring the stock to the boil, add the buckwheat, cover and simmer for 30 mins until tender. Drain and place in a bowl with the remaining ingredients and mix well. When the butternut squash is cooked, scoop out the flesh, chop and add to the other ingredients. Mix in. Spoon back into the squash. Return to the oven for 15 minutes then serve with a green salad.
1 glass orange juice
1 medium carrot
1 piece root ginger (size of a medium brazil nut)
Peel and cut carrot into chunks. Peel root ginger and either finely slice or chop. Put all the ingredients into a liquidiser, blender or food processer and whizz-up until reasonably smooth. Drink and enjoy
1 Banana and 1 Kiwi fruit
1 piece root ginger (size of a medium brazil nut)
2 level tablespoons of oats
1 glass of the milk you prefer (Cows, soya, etc)
2 teaspoons of honey
Peel and chop the fruit. Peel and finely slice the ginger. Put all the ingredients into a liquidiser, blender or food processor and whizz-up. Drink and enjoy.
Sweet Potato Frittata
This tasty and easy to prepare dish is packed full of immune boosting stuff, so it is just the thing for active people.
200g sweet potatoes - peeled and sliced
Yellow or orange pepper - sliced
Clove of garlic - crushed
2 large eggs - beaten
1 tbsp olive oil.
Heat the grill.
Heat the oil in a frying pan and cook the garlic, peppers and sweet potatoes for about 10 minutes until soft. Stir in a splash of water to the to the beaten eggs bbeaten eggs, and then pour over the peppers and sweet potatoes in the frying pan. Stir briefly then cook on a low heat for about 6 minutes until the eggs are almost set. Finish off under the grill for about 3 minutes.
Allow to cool slightly before serving with a salad.
Ginger and chilli vegetable stir-fry
(meat-eaters there is an addition for you)
Serves 4 - Preparation and cooking time about 20 mins
2 tbsp rapeseed oil
50g fresh ginger, peeled and grated
1 fresh red chilli, deseeded and finely chopped
1 red pepper, deseeded and sliced
125g baby corn, halved length ways
1 large courgette
(for the meat-eaters slices of lean beef stir-fried or cooked prawns to add towards the end)
Heat the oil in a large frying pan or wok.
Add the ginger and chilli and stir-fry for a few seconds. Add the pepper, baby corn and courgette and stir fry for 3 minutes.
Add a couple of tablespoons of water, if necessary and continue to fry for a further 2-3 minutes until the vegetables are just cooked. (carnivores this is where you add your bits)
Season and serve immediately. This is good with some plain noodles, rice or some nice crusty bread and a robust red wine if you like.
Spicy rice with mushrooms and cashew nuts
2 tbsp oil
75g cashew nuts
1 tsp cumin seeds
1/2 onion thinly sliced
1/2 tsp dried red chilli flakes
1/2 tsp ground coriander
250g button mushrooms, sliced
2 tomatoes skinned and chopped
a small handful of roughly chopped fresh coriander leaves
two-thirds of a mug of boiling water
150g basmati rice
1. Heat the oil in a medium-sized saucepan and stir-fry the cashew nuts for a minute until brown. Remove with a slotted spoon.
2. Return the pan to the heat and add the cumin seeds. Once they start sizzling add the onion and fry for about 2-3 minutes.
3. Stir in the chilli flakes and ground coriander then add the sliced mushrooms , chopped tomatoes and fresh coriander. Cook for 30 seconds, add the cashew nuts and rice and stir for about 30 seconds then pour in the boiling water.
4. Bring to the boil, cover with a lid, turn the heat right down and cook for about 15 minutes. By this time all the water should have been absorbed. If you need to, add extra water during cooking, but remember the mushrooms will release moisture as they cook.
5. Turn off the heat and let the rice stand for 5 minutes.
Serve with Naan bread, salad and either mango chutney or a raita.