RECIPES
As a runner in the real world, we know how hard it can be to prepare yourself something nutritious and healthy that doesn’t take long to cook. Even for the untrained, kitchen-phobe our dietitian and chef Liz Lovering has created some great tasting recipes you can make at home. Check back frequently for new exciting recipes that will keep you running at your best throughout the year.
Recipes for runners
Mexican style rice
Ingredients
- ¾ cup uncooked brown rice
- 1 clove garlic, crushed
- 1 medium brown onion (150g), chopped
- ½ -1 fresh red chilli, chopped (optional)
- ½ large green capsicum, chopped
- 1 x 410g can chopped tomatoes
- ½ cup water or vegetable stock
- 1x 420g can of four or five bean mix rinsed and drained
- ½ cup sweetcorn
- 200g green beans, chopped into bite sized pieces
- ½ teaspoon dried oregano
- 1 teaspoon paprika
- 1 teaspoon ground cumin
- 1 medium zucchini, sliced
- Handful fresh coriander, chopped
- Cracked black pepper to taste
Click here to download the recipe
Pumpkin, chickpea and sweet potato ragout
Ingredients
- 2 tablespoons olive oil
- 1 clove garlic, crushed
- 1 large brown onion (180g), sliced
- 1 teaspoon ground cumin
- 2 teaspoon ground coriander
- ½ teaspoon tumeric powder
- ½ teaspoon chilli powder (or to taste)
- 200gm sweet potato, peeled and cut into 2cm cubes
- 900g pumpkin, peeled and cut into 3cm cubes
- 1 x 400gm can chickpeas, rinsed and drained
- 1 ½ cups (375ml) vegetable stock (e.g. 1 salt reduced Massel Vegetable stock cube)
- 1 ½ tablespoons tomato paste
- 1 teaspoon garam masala powder
- Ground black pepper to taste
- Handful of fresh coriander, washed and roughly chopped
Click here to download the recipe
Quinoa and roast vegetable salad
Ingredients
- 1 cup (160g) raw quinoa
- 2 cups water
- 1 medium red onion
- 1 medium zucchini (200g)
- 1 large red capsicum (240g)
- 200g pumpkin
- ½ large eggplant (200g)
- 100g button mushrooms
- 2 cloves garlic, peeled and crushed
- 2 Tablespoons olive oil
- Sprig fresh rosemary
- ½ punnet cherry tomatoes
- Juice of ½ lemon
- Handful fresh parsley, roughly chopped
- Handful fresh basil leaves, torn
- Fresh cracked black pepper to taste
Click here to download the recipe
Banana bread
Ingredients
- 3 very ripe bananas
- 1/3cup (100g) honey
- 2 tablespoons unhulled tahini* (sesame seed paste)
- 1 cup (100gm) wholemeal flour (sifted)
- 1 cup (100gm) porridge oats
- 1 teaspoon baking powder
- ½ cup (75gm) whole almonds (roughly chopped)
Click here to download the recipe
Protein bar
Ingredients
- 50gm peanut butter (or nut butter of your choice)
- 100g pitted dates
- ¼ cup hot water
- 3 eggs (lightly beaten)
- 1 ½ cups (150g) almond meal
- 100g skim milk powder
- ¼ cup (30g) cocoa powder (sifted)
- ½ cup (70g) sunflower seeds
- 50g honey
Click here to download the recipe