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 treated like wheat or oats, but actually a member of the spinach family, quinoa packs a bigger nutritional punch than standard grains. Identified as a food with ‘high nutritive value’ by the UN’s Food and Agriculture Organisation, its beneficial components include manganese (almost half of your daily needs are met here), anti-inflammatory phytonutrients, double the amount of calcium than you’ll get from wholewheat, and heart-protecting mono-unsaturated fats. That’s on top of the ‘basics’: 32g of slowly released carbs in this portion, along with 7g of high quality ‘complete’ protein. Then there are the antioxidant flavonoids, two of which – quercetin and kaempferol – can be more concentrated in quinoa than in flavonoid-rich berries. The only downside is all the wasted energy you’ll expend working out how to pronounce it.

Salad of beetroot, broccoli, quinoa, pomegranate, sunflower & pumpkin seeds

What goes in (serves 4)

  • 150g cooked beetroot
  • 80g cooked broccoli
  • 50g cooked quinoa
  • 2 tbsp pumpkin seeds
  • 2 tbsp sunflower seeds
  • 4 tbsp pomegranate seeds
  • 1 lemon
  • Splash of good quality red wine vinegar
  • Olive oil
  • 50g good quality rapeseed oil
  • Salad leaves (ideally sweet and bitter)
  • Salt and pepper
  • Caster sugar

How to create it

  • Warm the beetroot slightly and drizzle with olive oil, red wine vinegar, sugar and salt to taste. You’re aiming for a ‘sweet and sour’ effect.
  • Lightly colour the pumpkin and sunflower seeds in the rapeseed oil until golden brown. 
  • Roll the cooked broccoli and quinoa along with the pomegranate in the seeds and oil. Season with salt, pepper and lemon juice.
  • Place the beetroot on the plate and spoon over the broccoli and quinoa mix. Scatter over the sweet and bitter salad leaves, then serve.

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anthony demetre, carb loading, carb recipes, quinoa, polenta, spelt, millet, buckwheat

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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