Savoury snacks guide

Snacking is part of running. There are hundreds of energy bars and sweet treats out there but sometimes it’s not your sweet tooth you need to satisfy. Instead of reaching for the crisps why not make one of these savoury snacks to see you through an afternoon. Or if time is an issue, here are our picks of supermarket snacks that won’t ruin your running efforts and will even do them some favours.

Make your own

Hummus

Why: Chickpeas are packed with protein for running recovery and of you whip up a batch yourself, you will slash the fat from shop-brought goods.

How:

Ingredients:

  • 1 x tin of chickpeas
  • 1 tsp tahini
  • 1 x clove garlic
  • Juice of one lemon
  • Seasoning to taste
  • Cold water
  • Splash of olive oil (optional)

Method

  1. Drain your chickpeas and put into a blender with the peeled garlic clove, lemon juice, tahini, seasoning, splash of cold water and a drizzle of oil. Blitz the mix until smooth and at your preferred consistency, add a little more water if necessary.
  2. Serve with mixed vegetable crudités or sweet potato wedges. You can also add spice such as cumin, chili or paprika if you want an extra kick. 

Sweet potato wedges

Why: Sweet potatoes are full of slow releasing energy so they will see you through an evening run. Plus they contain vitamin C for immunity, anti-oxidants for recovery and anti-inflammatory properties to reduce DOMs. You can prepare these ahead of time and portion them out for the days ahead.

How: 

Ingredients

  • 3 x medium sweet potatoes
  • Seasoning
  • ½ tsp paprika
  • Drizzle of oil of your choice

Method

  1. Preheat your oven to 180 degrees. Chop up the sweet potatoes into wedge shapes.
  2. Then put them in a baking dish and drizzle the oil on, use your hands to coat the potato in it, then sprinkle on the paprika and seasoning to your taste. Place into the oven for about 20 minutes. Check and shake tray, then cook further if necessary until potato is cooked through and slightly crispy. 

Pitta chips

Why: Pitta provides fibre and slow releasing carbohydrates to power you through any afternoon slumps. These baked versions are far healthier than any shop-brought crisps.

How:

Ingredients (serves 2) 

  • 2 x wholemeal pitta bread
  • 1 tsp coconut oil
  • 1 tbsp sesame seeds (optional) 
  • Seasoning

Method

  1. Heat the oven to 180 degrees. Slice the pittas in half, width ways, so they are into really thin slices, then cut into smaller triangular shapes.
  2. Grease a baking tray with the oil and then lay out the pitta. Season and put into the oven for about 10 minutes until crisp.

Flavoured roasted nuts

Why: Nuts make a great snack as they are filling and full of healthy fats and protein; both essential for runners. Make a batch on a Sunday and snack on them all week long.

How:

Ingredients

  • 1 x cup dry, plain mixed nuts
  • 1 tsp coconut oil
  • Seasoning
  • ½ tsp smoked paprika
  • ½ tsp cayenne pepper

Method

  1. Preheat the oven to 180 degrees. Pour your nuts of choice onto a baking tray and add the oil, spices and seasoning. Use your hands to coat the nuts then place into the oven. Check and toss the nuts often until slightly browned then remove to cool. 

Kale chips

Why: Kale is a superfood. It’s rich in vitamins and minerals including iron, which is essential for runners. It also packs a healthy dose of fibre to keep you full and your digestive system healthy.

How: 

Ingredients

  • ½ bag of kale
  • 1 tsp coconut oil
  • Seasoning
  • 2 tbsp desiccated coconut

Method

  1. Pre-heat an oven to 180 degrees. Place the kale onto the tray and massage in the oil and seasoning. Then sprinkle with coconut and put into the oven.
  2. Bake for about 10 minutes and then check and place back in if they need longer. They should just start to crisp.