5 tacos to refuel your runs

Food styling by Paul Grimes. Photography by Mitch Mandel

1/ Cocoa black beans with avocado cream

Cocoa adds antioxidants to these fibre-rich beans.

● 2 tsp rapeseed oil

● 1 small onion, diced

● 2 tomatoes, seeded and diced

● 1 ripe plantain, peeled and diced

● 425g black beans, drained and rinsed

● 2 tbsp cocoa powder

● ½ tsp chilli powder

● ½ tsp cumin powder

● 15g chopped coriander

● 60ml fresh lime juice

● 120ml sour cream

● ½ avocado

● 8 small tortillas

● 1 roasted red pepper, thinly sliced

● 20g toasted pumpkin seeds

Heat the oil in a pan over a medium heat. Add the onion and cook until soft (about 3 minutes). Add the tomatoes, plantain, beans, cocoa, chilli powder, cumin, 60ml water and ½ tsp salt and pepper; cook for another 3 minutes. Stir in the coriander and 2 tbsp lime juice. Season with salt and pepper. Remove from heat. Blend the sour cream, avocado and remaining lime juice with a pinch of salt. Top the tortillas with filling, red pepper, avocado cream and pumpkin seeds.

Makes 4 servings


2/ Chipotle pork and sweet potato

Pork fillet provides low-fat, muscle-building protein and the yoghurt topping gives you some gut-friendly probiotics.

● 4 tsp rapeseed oil

● 450g pork fillet, thinly sliced

● 1 large sweet potato, peeled and shredded

● 125g plain yoghurt

● 1 tsp minced chipotle chilli in adobo sauce (Clement Jacques, £2.35 for 210g mexgrocer.co.uk)

● ½ tsp lime zest

● 1 ½ tsp lime juice

● ¼ tsp cumin powder

● 8 small tortillas

● 450g baby spinach

● 15g chopped coriander

Heat 2 tsp of oil in a large pan over a medium heat. Season the pork with salt and pepper, heat until cooked through, then set aside. Add the remaining oil to the pan. Add the sweet potato, season with salt and pepper, and cook until tender (about 4 minutes), stirring often. Stir together the yoghurt, chillies, lime zest, lime juice, cumin and a pinch of salt Top the tortillas with spinach, pork, sweet potato, yoghurt sauce and coriander.

Makes 4 servings


3/ Chicken and lettuce with strawberry salsa

A little twist here: the crisp lettuce ‘shells’ add fresh flavour and shave off calories.

● 1 tbsp sugar

● 1 tsp salt

● 120ml cider vinegar (more as needed)

● 400g halved strawberries

● 120ml unsweetened coconut milk

● 2 garlic cloves, minced

● 450g lean minced chicken

● Handful chopped mint

● 2 tsp lemon zest

● 200g cherry tomatoes, quartered

● 1 yellow pepper, diced

● 2 spring onions, thinly sliced

● 1 jalapeno pepper, seeded and finely chopped

● 8 large lettuce leaves

In a glass jar, stir the sugar and ½ tsp salt with 60ml boiled water until dissolved. Add the cider vinegar and let the mixture cool to room temperature. Add the strawberries and more vinegar, if needed, to cover the berries. Seal the lid and leave for 30 minutes to 24 hours in the fridge. In a pan, simmer the coconut milk, garlic and ½  tsp salt. Add the chicken and simmer until it’s cooked, stirring occasionally (about 7 minutes). Remove from heat and add mint and lemon zest. Add salt to taste. Remove strawberries from the jar, and toss with tomato, yellow pepper, spring onions and jalapeno. Place chicken in lettuce leaves and top with salsa.

Makes 4 servings.


4/ Banana chocolate

Sweet tacos?! Yep, that's right. Ricotta is rich in whey protein, which has been shown to help build strong muscles.

● 250g low-fat ricotta cheese

● 2 tbsp almond butter

● 1 tbsp maple syrup

● 1 tsp orange zest

● 1 tsp vanilla extract

● 55g chopped dark chocolate

● ½ tsp cinnamon

● 4 small bananas, sliced into 1cm pieces

● 4 small wholewheat tortillas, warmed

● 20g unsweetened toasted coconut flakes (optional)

Mix the ricotta, almond butter, maple syrup, orange zest and vanilla. Microwave the chocolate in 20-second bursts, stirring between each, until melted. Stir in the cinnamon. Spread the ricotta mixture on warm tortillas and top with banana. Drizzle chocolate sauce over the top, and sprinkle with coconut flakes.

Makes 4 servings


5/ Salmon sushi

Salmon is rich in omega-3 fats, which may help burn off body fat in people who exercise. Good news for runners.

● 3 tbsp soy sauce

● 2 tbsp rice vinegar

● 1 tbsp wasabi powder (Clearspring Wasabi Powder £3.49 for 25g, ocado.com)

● 1 tbsp grated ginger

● 2 tsp sesame oil

● 225g skinless salmon, cut into 2.5cm pieces

● 110g brown rice

● ½ avocado, diced

● 110g cubed pineapple

● 75g diced cucumber

● 1 medium carrot, shredded

● 1 nori sheet, chopped (Yutaka Sushi Nori £1.79 for 11g, tesco.com)

● 8 small tortillas

● Lime wedges

Combine the soy sauce, vinegar, wasabi, ginger and sesame oil in zip-top bag or container, then add the salmon. Marinate in the fridge for 30-60 minutes. Put the rice and 350ml water in a medium saucepan. Cover and simmer until the rice is tender and the water is absorbed (about 20 minutes). Set aside for 5 minutes and fluff with a fork. Fry the salmon and marinade in a pan until the fish is cooked (about 4 minutes). For the salsa, toss the avocado, pineapple, cucumber, carrot and nori together. Top the tortillas with rice, salmon and salsa. Serve with lime wedges.

Makes 4 servings