Carbs reloaded

Fuelling your runs needn't be all pasta and rice. Michelin-starred chef Anthony Demetre introduces some nutritious alternative carb dishes.

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Why eat it? Often thought of as a cereal grain, but actually a fruit seed, buckwheat has been credited with improving cardiovascular health thanks to its high concentration of powerful phytonutrient flavonoids such as rutin. It’s also high in magnesium, which improves blood flow and nutrient delivery in your body, and will keep your blood pressure far more stable than refined wheat does. Canadian research published in the Journal of Agricultural and Food Chemistry even shows buckwheat may be helpful in managing diabetes.

Soft poached egg and ratatouille with buckwheat

What goes in (serves 4)

  • 4 organic eggs (ideally Burford Browns)
  • 1 red pepper
  • 1 yellow pepper
  • 1 large onion, peeled 
  • 2 medium courgettes
  • 1 small aubergine
  • 3 tomatoes, blanched, peeled and deseeded
  • 3 cloves of garlic, peeled and grated
  • 2 tbsp good quality red wine vinegar
  • 100ml good quality olive oil
  • 1 bunch basil
  • 1 tsp dried oregano
  • 4 tbsp roasted buckwheat
  • Salt and pepper
  • Sugar

How to create it

  • Poach the eggs in copious amounts of simmering water with added vinegar, then refresh in iced water, drain and set aside.
  • Wash all the veg and chop into rough 1.5cm cubes. Place all except the tomatoes into a heavy-based roasting tray, pour the vinegar and olive oil over the top, season with salt and pepper, and one teaspoon each of sugar and oregano. Ensure all the vegetables are coated, then place in an oven at 150C, and bake uncovered until tender, turning occasionally. They will take between 30 to 40 minutes. 
  • When cooked, add the tomato and torn basil, plus more oil, vinegar and seasoning if needed. Then set aside to cool.
  • Gently reheat the poached eggs in simmering, salted water. Then add the buckwheat to the ratatouille, and season to taste. Place the ratatouille in a bowl or on a plate, then gently lift out the poached eggs and place them on top. Drizzle with some olive oil and serve immediately with a side of warm crusty bread.

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Discuss this article

This article was a little disappointing. As someone with a gluten intolerance (not coeliac) I was interested to see that the chef behind these recipes was coeliac, and it was indicated that the following recipes would be gluten free. Not only was there a recipe featuring spelt, which has gluten, and one quick google search will tell you its definitely not safe for coeliacs, but the polenta recipe contains 'flour' on the ingredients list without any instructions for it to be gluten free, or even suggestions for what gluten-free readers could use as an alternative.

 Also, 50g of quinoa to go between four people? That's a bit stingy...

Posted: 06/03/2013 at 07:01

Polenta is also what the 'running tribe' eat - ugali/pinole etc and is discussed in Born To Run book. Excellent source of energy for long runs and if you get the right recipe it can be made and taken on long runs no problem - especially good if used in conjunction with chia seeds and cinnamon.

Pity out of 5 recipes 3 are salads - not exactly inspiring for cold winter days!

Posted: 06/03/2013 at 08:31

It's also funny how you never hear of "gluten intolerance", or allergies in poor countries, same as you never used to here. 

Idle rich, anyone?

Posted: 06/03/2013 at 22:26

You don't hear about them because they have already died as babies. I take it your just idle then?

Posted: 19/06/2013 at 07:13

Nice first post Martin. That told him. (albeit 3 months later.)
Posted: 19/06/2013 at 08:17


What an ignorant thing to say - It's what we have done to the process of manufacturing wheat that makes people so ill, if you don't know anything about an issue, it's probably best not to voice an opinion about it! 

Posted: 19/06/2013 at 22:01

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