Runner's recipes with Sarah

Brown rice is our runner superfood of the month. Sarah tells us why it should be on your shopping list and shares some delicious recipes to spice up your weekday meal times.

by Sarah O'Neill, Nutritionist and Personal Trainer

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Wild rice jambalaya (serves 4)

(prep time 15 mins, cooking time 35 mins)

This is one of my favourites and such a great dish for pre or post training as it's delicious, nutrient-rich and really filling. Plus it reheats really well if you want to make it in advance. The chillis and cayenne pepper are metabolism boosters, and add a fabulous kick to this dish, which means you don’t need to eat a huge portion to be full. I usually add additional vegetables - courgette, mushrooms, baby corn - whatever's in the fridge. The dish is colourful and looks really good, so a nice choice if you have guests coming there is a bottle of wine already opened so you may as well share the rest!


  • 8 oz long grain rice
  • 1 tbsp olive oil
  • Red pepper, cored, deseeded and diced
  • Green or yellow pepper, core, deseeded and diced
  • 1 onion, chopped
  • 50g/2 oz chopped celery
  • 1 rasher lean back bacon, trimmed of fat (a little chopped chorizo can be used instead)
  • 2 garlic cloves, crushed
  • 2 tbsp tomato puree
  • 1 tbsp chopped thyme
  • 1 green chilli deseeded and finely chopped
  • ½ tsp cayenne pepper
  • 1 tbsp chopped canned pimientos (optional)
  • 400g can chopped tomatoes
  • ½ pint chicken stock
  • ¼ pint dry white wine
  • 250g raw medium prawns or mycoprotein pieces
  • 3 tbsp chopped fresh coriander or parsley, to garnish


1.     Heat oil in wok. Add celery, peppers, onion, bacon and garlic. Cook, stirring for 3-4 minutes. Stir in the tomato puree and thyme. Cook for another 2 minutes.

2.     Add the rinsed rice (uncooked), chilli, cayenne pepper, pimientos (if using), tomatoes, stock and wine. Bring to the boil. Reduce the heat and simmer for 10 minutes until the rice is tender but still firm to the bite.

3.     Add the prawns or mycoprotein and cook, stirring occasionally for 5 minutes, until the prawns have turned opaque. Spoon into large bowls and scatter with coriander or parsley.

Nutritional information: 370 kcals, 3g fat (1g saturated)

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