A quick carb- and protein-packed meal to fuel up a few hours before you lace up.
The chef: Patricia Wells has been a runner for four and a half decades, and prizes the boost in productivity she gets from lacing up six days a week. Which may explain how she’s managed to author over a dozen cookbooks (patriciawells.com).
Active ingredientsx: A huge 59g of carbs, combined with fuelling amino acids, protein and a dose of healthy fats from the peanuts delivers slowly releasing energy – though you’ll want to leave several hours between scoffing this and heading out to allow your body time to digest it. Spring onions bring a hit of bone-boosting vitamin K, while sesame seeds are rich in magnesium, which benefits your respiratory system.
PER SERVING: 577kcal, 59g carbs, 3g fibre, 4g protein, 19g fat
Ingredients (Serves 4):
- 6 tbsp reduced-sodium tamari or soy sauce
- 2 tbsp sesame oil
- 1 tbsp unsweetened peanut butter
- 4 tbsp rice vinegar
- 1 tbsp fresh ginger, grated
- 2 garlic cloves, crushed
- 285g soba noodles
- 500g chopped cooked chicken, warmed or room temperature
- 5 spring onions, thinly sliced
- 30g toasted sesame seeds
- 30g chopped unsalted peanuts
- Handful of fresh coriander leaves
- In a large bowl, whisk the tamari (or soy) sauce, sesame oil, peanut butter, vinegar, two tablespoons of water, ginger and garlic.
- Throw the noodles into a large pot of boiling water, stir and cook until tender (about five minutes).
- Drain the noodles in a colander; run hot water over the noodles until the water runs clear. Drain thoroughly again. Add the noodles to the sauce and toss. Add the chicken and spring onions; toss again. Garnish with sesame seeds, peanuts and coriander.