Go nuts for our five delicious twists on the ever-favourite runner's snack: nut butter.
Smokey sriracha peanut butter
High in fibre, protein and fat, peanuts are especially good at filling you up; and studies show people who eat them often have a lower BMI. The hot peppers in sriracha (£2.39 for 285g, Tesco) boost calorie burning and add some spice.
Perfect pairing: celery; chicken; bacon sandwich
150g unsalted, dry-roasted peanuts
1⁄2 tbsp olive oil
1 tbsp sriracha sauce
1⁄4 tsp smoked paprika
1. Blend peanuts in a food processor for three to five minutes, stopping to scrape down the sides as needed.
2. Add oil and process for one minute.
3. Add sriracha, paprika and a pinch of salt. Process for one to two minutes or until smooth.
Sweet and salty pistachio butter
This little green nut is high in copper, a trace mineral that keeps your immune system in tip-top shape. It’s also a good source of thiamine, a B vitamin that helps your body convert carbohydrates into running fuel.
Perfect pairing: goat’s cheese; pretzels; multigrain crackers
140g shelled, roasted and salted pistachios
2 tbsp canola oil (or other neutral-tasting oil)
1 tbsp honey
1. Blend pistachios and oil in a food processor for about four minutes, stopping to scrape down the sides as needed.
2. Remove from processor and place in a bowl.
3. Add honey and stir to combine.
Maple cinnamon walnut butter
Walnuts are one of the few vegetarian sources of omega-3s, fats that help calm post-exercise inflammation, while cinnamon may help regulate blood sugar.
Perfect pairing: wholegrain raisin bread; porridge
100g roasted walnuts
1 tsp maple syrup
1⁄2 tsp ground cinnamon
1. Blend walnuts in a food processor for three to five minutes, stopping to scrape down the sides as needed.
2. Add syrup, cinnamon and a pinch of salt, and process for about two minutes or until smooth.
Almond coconut butter
Almonds are packed with vitamin E, which helps with the formation of red blood cells and widens blood vessels to improve heart health. Coconut oil will cause this butter to harden in the fridge. When ready to use, microwave two tablespoons for 20 seconds.
Perfect pairing: wholegrain crackers; pumpkin bread; mango
140g roasted, unsalted almonds
100g shredded, unsweetened coconut
1⁄2 tbsp coconut oil
1 tsp honey
1⁄2 tsp vanilla extract
1⁄4 tsp cinnamon
1. Blend almonds in a food processor until smooth.
2. Place this almond mixture in a container. (Don’t wash out the processor.)
3. Add coconut to the processor and blend for five minutes.
4. Add oil and process until you get a near-liquid consistency (about a minute).
5. Add the almond mixture, along with honey, vanilla and cinnamon, and blend until combined.
Chocolate hazelnut butter
Hazelnuts are a rich source of the mineral manganese, an antioxidant. Dark chocolate contains heart-healthy flavonols. Removing the hazelnut skins takes time, but improves flavour and texture.
Perfect pairing: strawberries; bananas
20g dark chocolate (60% cocoa)
1⁄2 tsp honey
1. Heat oven to 175°C. Lay hazelnuts on a roasting tray and roast for 10-15 minutes.
2. While hot, place nuts on a kitchen towel. Fold towel over and rub to remove skins. Cool completely.
3. Transfer nuts to a food processor and blend five minutes.
4. While hazelnuts are blending, melt chocolate in a microwave in spurts of 10-15 seconds.
5. Add melted chocolate and a pinch of salt to processor and process for 1-2 minutes or until smooth.
6. Add honey and another pinch of salt (if desired) and blend until smooth.