BIG Recipe Index

Turn up the heat in the kitchen with these mouth-watering recipes packed with essential nutrients


Posted: 29 May 2007

Nutrition Index

Here are seven must-read nutrition articles for every runner:

Food Groups: The Basics
Eating And Training: How To Time It Right
The Ultimate Runners' Snacks
Healthy Takeaway Options
Vegetarian tips
Five healthy eating plans
Nutrients: The facts

Maybe you fancy yourself as the next Gordon Ramsay, or maybe you’re tired of uninspired dishes you cobble together week in week out - whatever your culinary expertise, try spicing up your daily diet with this great selection of RW recipes.

From soups to smoothies and mains to muffins, each recipe uses easy-to-source ingredients and requires minimal preparation. And as each has been scrutinised by our team of nutritional experts, we can guarantee everything is packed with nutrients, making these tastebud-tingling treats a healthy choice too.

Got a favourite recipe you want to share with other RW readers? Simply fill out our reader recipe form (with as much detail as possible please) and not only will we put together a searchable resource here online, we’ll also select some of the best submissions to appear in the magazine.

Quicklinks:

Meaty Mains | Veggie Mains | Cakes & Desserts | Soups | Drinks


Meaty Mains


Stir-fry Indonesian Prawns in Peanut Sauce

Prawns are rich in protein and very low in fat. They also contain high levels of calcium, which is great for maintaining strong bones, and zinc for promoting a healthy immune system. Peanut butter contains protein, heart-healthy monounsaturated oils and vitamin E. Makes four servings.

Ingredients
1 tablespoon olive or sesame oil, 225g green beans, cut in half cross-wise, 450g large peeled prawns, 85g chunky peanut butter, 150ml unsweetened canned coconut milk, 1 tablespoon soy sauce, 2 teaspoons curry powder, a handful of spring onions.

Cooking Instructions
1 Heat the oil in a wok over a moderate to high heat.
2 Add the beans and prawns, stir-fry for three minutes.
3 In a bowl, whisk together the peanut butter, coconut milk, soy sauce, curry powder and 175ml of water. Pour over the beans and prawns. Add the spring onions.
4 Stir and cook for a few minutes until the mixture is warmed through and the sauce has thickened.
6 Serve with noodles or rice.


Pan-fried salmon with vegetable rice

Salmon is a great source of omega-3 fatty acids, which may help to reduce the risk of heart disease and stroke, as well as benefiting aerobic performance by improving the transportation of red blood cells around the body. Basmati rice will provide sustained energy as it has a lower glycaemic index score (58) than white rice (64). Makes four servings.

Ingredients
1 tablespoon olive oil, 1 onion, chopped, 1 garlic clove, crushed, 1 yellow pepper, de-seeded and sliced, 1 red pepper, de-seeded and sliced, 125g sugar snap peas, 225g basmati rice, 800ml vegetable stock, a little salt (or low-sodium salt) and freshly ground black pepper to taste, 4 x 150g salmon fillets, a handful of rocket

Cooking Instructions
1 Saute the onion in the oil over a moderate heat for five minutes.
2 Add the garlic, peppers and sugar snap peas and cook for three minutes.
3 Add the basmati rice and stir over the heat for a further two to three minutes.
4 Add the stock, bring to the boil, then reduce the heat and simmer for 25-30 minutes. Season to taste.


Lemongrass chicken with noodle salad

Chicken is rich in protein and B-vitamins and, when combined with rice noodles, which have a low-to-moderate glycaemic-index score, is perfect for replenishing glycogen stores.

Ingredients
18 lemongrass stalks, 8 boneless skinless chicken thighs, 1 garlic clove, 2 lime leaves, 2 tablespoons light soy sauce, a little sesame oil, 1 red pepper, 15cm cucumber, 4 spring onions, 2 tablespoons lime juice, 225g rice vermicelli noodles, small handful of fresh coriander, roughly chopped, 2 tablespoons peanuts, lightly crushed

Cooking Instructions
1 Place 16 of the lemongrass stalks in a bowl of water and leave to soak for one hour.
2 Chop the remaining stalks and blend in a food processor with the chicken, garlic, lime leaves and soy sauce. Divide into 16 portions and mould each portion around a piece of the soaked lemongrass. Place on a baking sheet, drizzle with a little of the oil and cook under a hot grill for four to five minutes, turning occasionally until golden and cooked through.

To make the salad
1 Slice the red pepper thinly and cut the cucumber into thin strips. Chop the spring onions. Place the prepared vegetables in a bowl, add the lime juice and toss well.
2 Pour boiling water over the noodles and leave to soak for six minutes. Drain then rinse in cold water and drain again. Add the vegetables and coriander leaves. Scatter with the peanuts. Serve the noodle salad with the chicken.


Baked sweet potatoes with Thai prawns

Sweet potatoes are an excellent source of beta-carotene, a potent anti-cancer nutrient. They also contain vitamins C and E. Prawns are high in protein and very low in fat but can be quite high in salt - try not to eat too many salty foods on the same day. Makes four servings.

Ingredients
4 medium sweet potatoes, 2 tablespoon olive oil, juice of 2 limes, 1 tablespoon red Thai curry paste, 2 tablespoons light soft brown sugar, low-sodium salt and freshly ground black pepper, 350g peeled prawns, 1 small handful fresh coriander, roughly chopped, 4 tablespoons plain yoghurt

Cooking Instructions
1 Preheat the oven to 200ºC. Place the sweet potatoes on a baking tray and cook for 40-45 minutes or until soft.
2 While the sweet potatoes cook, mix together the oil, lime juice, Thai paste, sugar and seasoning. Stir in the prawns and leave for 10 minutes.
3 Spoon the prawns onto a foil-lined grill pan and cook under a hot grill for three to four minutes, turning once during cooking and brushing with any spice mixture that you have left over.
4 Split open the cooked sweet potatoes, fill them with the prawns and top with coriander, and a small spoonful of soured cream to serve.


Chicken Burgers

Indulge your fast food craving without piling on the fat with these healthy burgers. Makes four burgers.

Ingredients
1 onion, finely chopped, 1 stick celery, finely chopped, 1 clove garlic, crushed, 2 tablespoon (30ml) olive oil, 2 chicken breasts, skinless and boneless, 2 tablespoon (30ml) fresh parsley, chopped (or 1 tablespoon (15ml) dried parsley), 60g fresh breadcrumbs, salt and freshly ground black pepper, 1 egg yolk, flour for coating, 4 wholemeal rolls

Cooking Instructions
1 Saute the onion, celery and garlic in the olive oil for five minutes. Meanwhile mince or finely chop the chicken in a food processor.
2 Combine the onion mixture, chicken, parsley and breadcrumbs in a bowl. Season with salt and pepper and bind the mixture together with the egg yolk.
3 Form into four burgers. Roll each burger in a little flour and dry-fry in a non-stick pan or grill on a medium heat until golden and cooked through, turning halfway through (about five to six minutes each side).
4 Toast the cut sides of the rolls and place a burger between each roll.

This healthy recipe uses olive oil to make the burgers moist. Danish scientists recently found that olive oil can ward off cancer, in addition to its established heart-protective benefits.

Wholemeal rolls boost the fibre content, as well as adding valuable magnesium and phytonutrients, which protect against cancer. A US study found that adding 10g of cereal fibre to your diet every day (the equivalent of one and a half rolls) cuts the risk of death from heart disease by 25 per cent. Standard burgers are made with beef but this healthy burger uses chicken breast meat, which results in reduced fat and saturated fat content. Cooking the burgers without extra oil or butter slashes fat and calories.


Fettucine with Chicken and Vegetables

This easy pasta dish will speed glycogen replenishment in your muscles after a run. Vary the chunky tomato-based sauce by using different vegetables: diced root vegetables such as sweet potato, swede, carrot, butternut squash and pumpkin also work well. The vegetables will provide antioxidant vitamins, including vitamin C, to aid recovery and bolster your immune system if it has been weakened by intense training or racing. Makes two servings.

Ingredients
2 tablespoons extra virgin olive oil, 1 onion, peeled and chopped, 1 yellow pepper, deseeded and chopped, 1 garlic clove, crushed, 175g skinless chicken breast, cut into bite-sized pieces, 4 button mushrooms, wiped and cut in half, 1 small courgette, sliced, aubergine, diced, 60g mange tout, trimmed and cut in half, 400g can tomatoes, 1 teaspoon oregano, a little low-sodium salt and freshly ground black pepper, 175g wholewheat or non-wheat fettucine

Cooking Instructions
1 Heat the oil in a large saucepan. Cook the onion and pepper for five minutes.
2 Add the garlic, chicken, mushrooms, courgettes, aubergine, mange tout and tinned tomatoes. Continue cooking over a high heat for three minutes or until the chicken is white on all sides. Mix well then bring to the boil, cover and simmer for about 15 minutes until the vegetables and chicken are tender. Add the oregano and season to taste with low sodium salt and freshly ground black pepper.
3 Meanwhile, cook the pasta in boiling water according to the packet instructions. Drain then add to the vegetable sauce, stir well and serve.


Veggie Mains


Winter Risotto with Butternut Squash

Butternut squash is super-rich in beta-carotene, which has powerful antioxidant properties, and can be converted into vitamin A in the body. This dish also provides good amounts of vitamins C and E and folate.

Ingredients
3 tablespoon (45ml) extra virgin olive oil, 1 large onion, chopped, 1 teaspoon (5ml) ground cumin, 1 teaspoon (5ml) ground coriander, 300g Arborio (risotto) rice, 1 litre hot vegetable stock, 350g butternut squash, peeled, deseeded and cut into 12mm pieces, 1 medium courgette, diced, 125g fresh or frozen peas, 1 tablespoon (15ml) fresh chopped parsley, sea salt and black pepper, 30g flaked toasted almonds

Cooking Instructions
1 Heat the olive oil in a large pan. Add the onion and cook for two minutes until translucent. Stir in the spices and continue cooking for a further minute.
2 Stir the rice in until the grains are coated with oil. Slowly stir the hot vegetable stock and simmer for about 10 minutes.
3 Add the butternut squash and courgette and continue cooking for a further five minutes.
4 Add the peas and cook for a further five minutes until all the liquid has been absorbed and the rice is tender but firm in the centre. Perfect risotto is creamy but not solid, and the rice should still have a little bite.
5 Stir in the parsley and season to taste. Spoon the risotto into a serving dish, scatter over the almonds and serve immediately.


Cheesy Stuffed Peppers

This main course provides plenty of protein from the chickpeas, as well as complex carbohydrates and energy-releasing B-vitamins. The roasted peppers are a great source of vitamin C and butternut squash is one of the richest sources of beta-carotene. Serves four.

Ingredients
4 large red peppers, 3 tablespoons extra virgin olive oil, 1 onion, chopped, 1 garlic clove, crushed, small butternut squash, peeled and diced, 200g tinned tomatoes, 400g can chickpeas, drained, a little low-sodium salt and freshly ground black pepper, 125g goat's cheese, roughly sliced, 2 tablespoons chopped fresh coriander

Cooking Instructions
1 Heat the oven to 190ºC.
2 Cut the peppers in half lengthways. Brush the outsides with a little oil then place skin-side down in a roasting tin.
3 Heat two tablespoons of oil in a pan and cook the onions and garlic until soft. Add the squash and cook for five minutes.
4 Add the tomatoes and chickpeas. Bring to the boil, then simmer for 10-15 minutes until tender.
5 Season with salt and pepper. Stir in the goat's cheese and coriander.
6 Spoon the mixture into the peppers and drizzle the olive oil over. Cover the tin tightly with foil and bake for one hour until the peppers are tender.


Macaroni Cheese

This classic dish provides a great carbohydrate boost, but this healthy version is even better for you, is easy to make and it tastes great too. Serves four.

Ingredients
1 teaspoon olive oil, 1 large onion, sliced, 250g sliced vegetables of your choice, e.g. tomatoes, broccoli florets, 30g olive oil spread, 2 tablespoon (30 ml) cornflour, 600ml skimmed milk, 60g mature Cheddar cheese, 350g macaroni

Cooking Instructions
1 Heat the olive oil in a non-stick pan, add the onion and cook over a moderate heat for about two minutes until transparent. Add the prepared vegetables and continue cooking for a few minutes.
2 Whisk together the olive oil spread, cornflour and milk in a saucepan over a medium heat until thickened. Remove from the heat, then stir in the cheese.
3 Meanwhile boil the macaroni for about 10 minutes or according to the instructions on the packet. Remove from the heat and drain.
4 In a large baking dish, layer half the macaroni, vegetables and sauce, and repeat, finishing with a layer of sauce.
5 Bake at 180ºC/ 350ºF/ Gas mark 4 for about 15 minutes until hot and bubbly.



Asparagus And Pea Risotto

The asparagus in this dish is a good source of folic acid and vitamin E, both of which are essential in the manufacture of oxygen-carrying red blood cells. It also contains fructo-oligosaccharides, a type of fibre that helps maintain healthy gut flora and lower cholesterol levels. Peas are a good source of protein and carbohydrate, which is released slowly for sustained energy.

Ingredients
3 tablespoons extra virgin olive oil, 4 shallots, chopped (or 1 onion), 300g arborio (risotto) rice, 1 litre hot vegetable stock, 350g asparagus, cut into 4cm lengths, 125g fresh or frozen peas, finely grated zest of 1 lemon, handful of fresh basil leaves, torn, sea salt and black pepper

Cooking Instructions
1 Heat the olive oil in a large pan. Add the shallots and cook for two minutes until translucent.
2 Add the rice and stir it with a wooden spoon until the grains are coated with the oil. Gradually add the hot vegetable stock one ladle at a time, stirring it continuously, then allow it to gently simmer for about 10 minutes.
3 Add the asparagus, peas and lemon zest. Continue cooking for a further 10 minutes until all the liquid has been absorbed and the rice is tender but firm in the centre.
4 Stir in the basil leaves and season to taste. Serve immediately.


Cakes & Desserts


Christmas muffins

These festive muffins are a tasty excuse for eating antioxidant-packed cranberries, a great source of anthocyanins (good for strengthening blood vessels). As if that weren't enough, the dark chocolate provides antioxidant flavonols. The wholemeal flour and mincemeat are a great source of fibre and they're lower in sugar and fat than shop-bought muffins. Makes 12.

Ingredients
100g self-raising flour,100g wholemeal flour, 85g caster sugar, 100ml sunflower oil, 75ml milk, 1 large egg, 50g dark chocolate, chopped, 1 heaped tablespoon, mincemeat, 85g fresh cranberries (or 50g dried cranberries)

Cooking Instructions
1 Preheat the oven to 190ºC and line 12 muffin tins with paper muffin cases.
2 Mix the flours and sugar in a bowl, and then make a well in the centre.
3 In a separate bowl, mix together the oil, milk and egg.
4 Add to the flour mixture, stirring gently. Gently stir in the dark chocolate, mincemeat and cranberries.
5 Spoon the mixture into the muffin cases and bake for 20 minutes or until golden brown and risen.
6 Remove the muffins from the tin and place on a wire rack. Serve warm.


Warm vanilla cheesecake

This cheesecake is the perfect dessert for cool autumn evenings. It contains less fat than traditional cheesecakes and provides plenty of protein and calcium. Makes eight servings.

Ingredients
1 sponge flan base, 225g cottage cheese, 150g plain yoghurt, 1 teaspoon vanilla extract, 2 eggs, separated, 25g cornflour, 85g caster sugar, 300g cherry compote

Cooking Instructions
1 Pre-heat the oven to 130ºC.
2 Trim the flan base to fit a 22cm loose-bottomed cake tin.
3 Mix the cottage cheese, yoghurt, vanilla, egg yolks and cornflour together.
4 Beat the egg whites until they are stiff. While whisking at a low speed, slowly add the sugar. Fold the whites into the cottage cheese mixture.
5 Spoon carefully onto the sponge flan base and bake for 45 minutes, or until the middle of the cake is set.
6 Remove from the oven and allow to cool for 15-20 minutes. Warm the cherry compote and serve spooned over individual slices of the warm cheesecake.


Walnut and blueberry muffins

This recipe is a delicious way of adding antioxidant-rich blueberries to your diet. The muffins are lower in fat than ordinary muffins - providing mostly healthy monounsaturated fats higher in fibre and rich in vitamins. Makes six muffins.

Ingredients
125g white self-raising flour, 125g wholemeal self-raising flour, 60g sugar, 3 tablespoons sunflower oil, 1 large egg, 1 teaspoon vanilla extract, 200ml skimmed milk, 125g fresh blueberries or 85g dried blueberries, 60g walnut pieces

Cooking Instructions
1 Pre-heat the oven to 200ºC.
2 Line six large muffin tins with paper cases. In a bowl, mix together the flour and sugar. In a separate bowl, mix together the sunflower oil, egg, vanilla and milk then pour into the flour mixture. Stir until just combined.
3 Gently fold in the blueberries and walnuts.
4 Spoon the mixture into the prepared muffin tins - about two-thirds full - and bake for about 20 minutes until the muffins rise and turn golden.


Low-fat Christmas pudding

This has no added sugar and virtually no fat. Fruits provide sweetness (as well as lots of fibre and anti oxidants), and mashed bananas and dates replace traditional suet. Substituting oats for some of the flour lowers the GI.

Ingredients
225g dates. 150ml apple or orange juice, 125g raisins, 125g sultanas, 60g oats, 60g wholemeal flour, 1 large carrot, finely grated, 1 banana, mashed, 1 teaspoon each of ground ginger, nutmeg and cinnamon, 2 tablespoons brandy, 150ml skimmed milk

Cooking Instructions
1 Place half the dates and the fruit juice in a saucepan and bring to the boil. Turn off the heat and leave for 30 minutes. Mash with a fork.
2 Place the remaining ingredients with the date puree in a large bowl and mix well. Add a little extra milk if necessary until you have a soft mixture that falls heavily from the spoon.
3 Line a 900ml pudding basin with greaseproof paper. Spoon in the mixture then cover with a double layer of greaseproof paper and a piece of foil. Tie down securely with string. Place the basin in a large saucepan and pour in enough boiling water to come halfway up the sides. Bring to the boil, then cover the pan and steam for four hours. Check the water level regularly and top up with boiling water when necessary.
4 Remove the pudding from the pan and allow it to cool before storing in a cool dry place.
5 Steam the pudding for an hour before serving, then remove the paper and foil and turn it out on a warmed plate.


Apple Spice Cake

Tasty enough to serve to non-athletic guests for tea, this cake will help to refuel your muscles between runs, and is a great way to sneak extra fruit into your diet. It is lower in fat and sugar than most conventional cakes and the grated apple and oil make its texture deliciously moist. Makes 12 slices

Ingredients
300g self-raising flour (half wholemeal, half white), 125g brown sugar, 1 teaspoon cinnamon, 2 cooking apples, peeled and grated, 4 tablespoons sunflower or rapeseed oil, 2 large eggs, 125ml milk

Cooking Instructions
1 Preheat the oven to 17ºC.
2 Combine the flour, sugar and cinnamon in a bowl.
3 Add the grated apple, oil, eggs and milk and mix well. Spoon the mixture into a lightly oiled loaf tin and bake for about an hour to 75 minutes. Check the cake is cooked through by inserting a skewer or knife into the centre. If it comes out clean the cake is ready.


Soups


Spring Bean Minestrone Soup

This hearty winter soup is a modern twist on the classic minestrone. The pasta provides carbohydrate to replenish muscle glycogen stores, while vitamin C in the soya and French beans is a powerful antioxidant that boosts the immune system and counters free radical damage. Serves four.

Ingredients
1 tablespoon olive oil, 1 onion, finely chopped, 1 garlic clove, crushed, 1.5 litres vegetable stock, 100g macaroni, 125g French beans, 200g Birds Eye Soya Beans, 55g petit pois, 2 ripe tomatoes, chopped, 2 tablespoons pesto

Cooking Instructions
1 Fry the onion in the oil for five minutes. Add the garlic, cook for two more minutes.
2 Add the stock and bring to the boil. Tip in the macaroni and cook for six minutes.
3 Stir in the French beans and simmer for three minutes, then add the soya beans and simmer for two minutes. Add the petit pois and simmer for a further minute.
4 Add the tomatoes and heat through for one minute. Season to taste. Ladle the minestrone into four warm bowls and drizzle each with a little pesto. Serve with crusty bread.


Drinks


Hangover Smoothie

This energising drink is ideal for the morning after when you've overindulged the night before. It will rehydrate you, replenish depleted vitamin stores and set you on the road to recovery. Blueberries are a terrific source of immunity-boosting vitamin C and antioxidants called anthocyanins. The yoghurt provides body-building protein, calcium and B vitamins. Peaches are low on the glycaemic index, to give you lasting energy, and contain a healthy hit of the antioxidant beta-carotene, which is thought to be a powerful anti-ageing agent. Makes two drinks.

Ingredients
125g blueberries, 1 peach, stone removed and chopped, 120ml apple juice, 85ml natural yoghurt, 5-6 ice cubes, 2 strawberries

Cooking Instructions
Place the ingredients in a smoothie maker, blender or food processor and blend until smooth and frothy. Add a strawberry to garnish. Serve immediately.


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Discuss this article

Excellent idea and lots of great photos to inspire even the most reluctant of cooks!
Posted: 31/05/2007 at 10:47

Mmmm can't wait to try butternut squash risotto!!
Posted: 31/05/2007 at 12:43

Another nice dessert,

One Bag of Frozen fruits
One Tub of Tesco fresh yoghurt (either whole milk yoghurt or the so low in fat that you wouldnt taste it one)
Couple of spoons of sugar or candarel (depending on what kind of food your going for fat or thin)
Stick it all in the blender, then serve or freeze for another day. Its lush

Plus I will have to use some of these recipes for the missus (she on slimming world anyone got a rough idea how many points these things are????)
Posted: 04/06/2007 at 08:40

Warm vanilla cheesecake...

v.good, had yesterday with biscuit rather than sponge base...bit soggy but still tasty. Used two packs of Fox's Natural Honey and Oat to make biscuit base

...must try with the other versions

served with homemade strawberry compote...lovely
Posted: 04/06/2007 at 10:21

I tried out the pan fried salmon with the rice. Have to say I was very impressed with it. Definitely one to go for again for a lunch!
Posted: 14/08/2007 at 13:15

There was a recipe in a recent RW magazine (during the summer and I read it in August, so probably September) for a chili using turkey mince instead of minced beef. Looked worth trying but I lost the magazine, any ideas where I might be able to find it again?


Posted: 19/09/2007 at 12:43

The macaroni cheese is fab! So is the pea and asparagus risotto!  
Posted: 19/09/2007 at 15:05

Another lost recipe - I made some yummy muesli based bars from an RW mag last year to eat after The Great South Run. I want to make more for after Sunday's Reading Half but I can't find the recipe. Can anyone help or give me another one? Thanks.
Posted: 28/02/2008 at 17:38

I collected the recipe makeovers from a year or two ago and the most used is the new take on a paella. I also used the brownie and banana cake recipes. Could you re-run them again for us all to enjoy please? I can't be doing with these outlandish ingredients - husband wants plain - so the run of the mill recipes with makeovers are ideal. 
Posted: 12/11/2009 at 08:48

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