It’s relatively low in fat, and once topped with veggies or salad in a pitta pocket, it becomes a filling and nutritious meal.

Ingredients

Falafel
– 3 tbsp olive oil
– 1 small red onion, chopped
– 2 garlic clove, crushed
– 1 x 400g/14oz can chickpeas or dried chickpeas soaked the night before
– 3 tsp ground cumin
– 1 tsp cayenne pepper
– A handful of chopped flat leaf parsley
– A handful of chopped coriander

Salad
– ½ cucumber, thinly sliced
– 2 medium tomatoes, chopped
– As much spinach as you want

Directions

Add a tea spoon of olive oil evenly into a food processor.

Preheat oven to 200c, while oven is preheating, add the chickpeas in food processor with the red onions and garlic.

Blend these ingredients, and then add the cumin, cayenne pepper, parsley, coriander and 2 tea spoons of olive oil to the mix. Blend these until all the ingredients make a thick paste-like consistency.

Shape into the shape of small balls in your hands and place in preheated baking dish. Bake for 15-20 minutes, turning halfway through cooking.

For your salad evenly add the chopped tomato, cucumber and spinach in each pitta, before adding the delicious falafels.

The post Middle Eastern falafels with spinach and pitta bread appeared first on Fast Running.

It can be enjoyed after your post morning run to aid recovery, or as a quick nutritional meal to fuel you for your afternoon run. Best of all it is 100% vegan, and it will ensure your body is provided with all the nutrients it needs from plant-based foods.

Ingredients

• Half a cup of porridge oats
• 1 full cup of water
• 2 tea spoon full’s of milled organic flaxseed
• A generous helping of blueberries
• 1 tablespoon full of brown rice protein powder  *recommended
• 1 tablespoon full of pea protein powder  *recommended

*The foods listed above will provide the body with all the nutrients it needs to refuel and aid recovery but for additional protein go for a vegan friendly, plant-based protein supplement.

We recommend adding a brown rice protein isolate, and a pea protein isolate powders. By combing the two protein powders we get all the amino acids whey (milk) protein isolate provides.

Directions
To begin, add half a cup of oats, a great source of slow releasing carbohydrates, not to mention a source of protein.

Add a full cup of water and heat on the cooker until the oats and water thicken.

If you have chosen too (recommended), add and mix in the protein powders.

Once happy add a small handful of walnuts and a generous helping of blueberries, which are full of vitamin C, vitamin B-6, vitamin A, potassium, and magnesium.

To finish with add 2 tea spoon full’s of milled organic flaxseed, which will provide our iron, zinc, calcium, dietary fibre and heart healthy Omega 3 fats.

The post The best plant-based breakfast for runners appeared first on Fast Running.

Ingredients

1/4 cup light olive oil
2 tablespoons lemon juice
1 teaspoon ground cumin
2 cloves garlic, minced
Salt and pepper to taste
3 small mushrooms, stemmed and sliced into thick strips
1 red pepper, sliced into strips
1 large courgette, cut into half crosswise and sliced into thick strips
1 red onion, cut into thick half moons
4 pocketless pittas or flatbread, warmed
Chopped tomatoes, spinach and hummus for serving

Directions

Whisk together the olive oil, lemon juice, cumin, garlic, salt and pepper in a large baking dish. Place the vegetables in the dish and toss them with the marinade to coat. Let them sit at room temperature for about 15 minutes, stirring occasionally.

Heat an indoor grill to high or sear. Put the veggies on the grill in a single layer (you might have to do them in 2 batches, depending on the size of your grill). Cook them for 5-7 minutes, until just beginning to char, then flip them over and cook them on the other side until they’re lightly charred and tender, about 5 minutes more.

Divide the veggies onto the pita bread and top them with tomatoes, spinach, and hummus. Fold the bread over and wrap the bottom half tightly with foil.

The post Grilled Vegetarian Gyros Recipe appeared first on Fast Running.