BREAKFAST: Spiced Breakfast Quinoa
Studies show that people who eat a good amount and a wide variety of whole grains have smaller waists and weigh less than people who don’t include whole grains in their daily diet. Whole grains such as quick-cooking quinoa (an ancient Incan grain) contain more fibre, protein, and other nutrients than refined versions, helping keep you fuller longer.
Makes: 2 servings
Total time: 25 minutes
2/3 cup quinoa
1 1/2 cups water
1/4 teaspoon ground cinnamon
1/4 teaspoon ground cardamom
1 small apple, chopped
2 tablespoons dried cranberries
1 heaping tablespoon chopped walnuts
Rinse the quinoa in a mesh sieve for 1 minute. In a saucepan over medium heat, combine the quinoa and water. Bring to a simmer, cover, reduce the heat to low, and cook for 15 minutes. Add the cinnamon, cardamom and apple. Cook for 5 minutes. Add the cranberries and walnuts. Stir for 1 minute, or until hot.
MIDMORNING PRE-RUN SNACK: Butternut-Squash Hummus with baby carrots
This hummus-like spread (made without high-fibre chickpeas) has the same smooth and creamy texture as the traditional stuff with a touch of added sweetness from butternut squash. Paired with carrots or pita chips, it makes for a high-carb snack that will energise you for your run.
Makes: 6 servings
Total time: 10 minutes
280g frozen butternut squash cubes, thawed
1/3 cup tahini (sesame seed paste)
1 tablespoon orange zest
2 tablespoons extra-virgin olive oil
1 teaspoon ground cumin
1/2 teaspoon paprika
2 cloves garlic
Salt and ground black pepper
Place the squash in a food processor and puree until completely smooth. Add the tahini, orange zest, oil, cumin, paprika and garlic. Blend until well combined. Season to taste with salt and pepper.
POST-RUN LUNCH: Tomato Gazpacho (recipe, below) and Cantaloupe-and-Cucumber Salad
A study in the journal Appetite shows that eating a vegetable-based soup before the rest of your lunch can help you feel more satisfied while reducing the total number of kilojoules you eat at that meal by 20 per cent. Researchers think the water-rich broth and fibre-rich vegetables combine to fill you up while slowing down the rate at which the soup is digested. Pair the soup with this cool and refreshing salad, which will help you rehydrate and replenish electrolytes, including potassium (found in the cantaloupe).
Cantaloupe-and-Cucumber Salad Recipe
Makes: 4 servings
Total time: 15 minutes
1/2 cup plain low fat yoghurt
2 tablespoons lemon juice
1/4 teaspoon salt
1 ripe cantaloupe, cut into small wedges, rind removed
900g heirloom tomatoes, cut into wedges
1 cup firm goat’s milk cheese, crumbled
1 small cucumber, peeled and cut into very thin slices
2 small spring onions, white part only, thinly sliced
1/2 cup fresh basil leaves, chiffonade (thin strips made by laying the leaves together, rolling like a cigar, and slicing crosswise)
1/2 cup fresh mint leaves, chiffonade
Ground black pepper
In a small jar with a lid, combine the yoghurt, lemon juice and salt. Cover and shake to blend. In a large shallow bowl, combine the cantaloupe, tomatoes, cheese, cucumber and spring onions. Toss the salad with just enough dressing to coat the ingredients lightly and evenly. Shower with the basil and mint, and season generously with black pepper.
AFTERNOON SNACK: Orange-Pomegranate Power Smoothie
With 19 grams of protein and fewer than 1255 kilojoules, this fruit smoothie packs a powerful punch. Pomegranate juice adds an antioxidant kick – just be sure to buy one made with 100 per cent pomegranate juice, without any less-nutritious fillers.
Makes: 2 servings
Total time: 5 minutes
1 cup low-fat yoghurt
1 peeled orange
1 cup frozen mixed berries
1/2 cup pomegranate juice
1 scoop soy protein powder (18 grams protein)
2 teaspoons honey
Combine the yoghurt, orange, berries, pomegranate juice, protein powder and honey in a blender. Process until smooth, making sure the protein powder is well blended.
DINNER: Prawns with Sweet Potato and Black Beans and a salad of mixed baby greens with Honey Dressing
For runners looking to load up on protein, prawns are a smart choice. A 85-gram serving provides 18 grams of filling protein with just one gram of fat and 350 kilojoules. Black beans push the protein content of the dish even higher, while adding complex, fibre-rich carbs. Add a side salad tossed with a lower-kilojoule dressing to round out the meal.
Makes: 4 servings
Total time: 25 minutes
450g prawns, peeled and deveined
2 tablespoons seasoning
1 tablespoon canola oil
1 sweet potato, thinly sliced
1 can (455mL) black beans, drained
3 cloves garlic, sliced
1 jalapeño chile pepper, seeded and minced (wear plastic gloves when handling)
2 spring onions, sliced
1/4 cup orange juice
Chopped coriander
In a large bowl, toss together the prawn and seasoning. Heat a wok or skillet over medium-high heat. Add the oil. When hot, add the prawn. Cook, stirring, for 3 minutes, or until they turn pink. Remove from the wok. Add the sweet potato to the wok and cook for 4 minutes, or until tender. Stir in the beans, garlic, chile pepper and spring onions. Cook, stirring constantly, for 1 minute. Stir in the prawn and orange juice. Heat for 30 seconds. Served garnished with the coriander.
DESSERT: Roasted Pink Grapefruit with Honey Yoghurt
Just because you’re trying to lose weight doesn’t mean you can’t indulge in dessert. Sprinkling the grapefruit with a touch of sugar and then roasting it caramelises the naturally tart fruit, while serving it over honey-infused low-fat yoghurt adds a rich, creamy finishing touch.
Makes: 2 servings
Total time: 15 minutes
1 cup low-fat Greek yoghurt
2 teaspoons honey
1 pink grapefruit, peeled, sectioned, and white membranes removed
2 teaspoons sugar
In a small mixing bowl, stir together the yoghurt and honey. Divide between 2 small serving bowls. Preheat the broiler on high and place a rack about 10cm from the heat. Line a baking tray with parchment paper. Spread the fruit out on the baking tray. Sprinkle with the sugar and broil for 3 minutes, or until caramelised. Divide the grapefruit between the serving bowls, fanning the fruit out on top of the yoghurt, and serve.
RECIPE
Pam Anderson’s Tomato Gazpacho
Pam Anderson lost 18 kilograms by changing her diet and running daily, sometimes twice. The cookbook author and RW contributing chef now runs five to six kilometres three or four times a week.
Makes: 4 servings
Total time: 2 hours 30 minutes (including chilling time)
450g tomatoes, cored and diced
2 cloves garlic
2 cups reduced-sodium chicken broth
2 tablespoons olive oil
2 avocados, halved and pitted, cut into 1cm dice
1/2 English cucumber, cut into 1cm dice
1/2 red capsicum, cut into 1cm dice
1/4 red onion, cut into 1/2cm dice
2 tablespoons chopped coriander
1 tablespoon lime juice
Salt and ground black pepper
In a large pot over medium-high heat, combine the tomatoes, garlic, and broth. Bring to a boil. Reduce the heat to medium-low and simmer for 1 minute, or until the tomatoes are cooked through.
Transfer the soup to a blender. Add the oil and puree until smooth. Transfer the soup back to the pot and allow it to cool to room temperature.
Stir in the avocados, cucumber, capsicum and onion. Add the coriander and lime juice. Season to taste with salt and pepper. Refrigerate for at least 2 hours, or until chilled. Keep refrigerated until ready to serve.
For more information, purchase our November 2013 issue of Runner’s World.
