Risotto is a fantastic dish, but the effort of adding stock a ladle at a time and stirring constantly is simply too much for a midweek meal, especially for the active amongst who train in the evening.

This is a ‘hands off’ risotto that can be whipped up in 40 minutes from start to finish and it’s my own go-to dish after a Tuesday evening grass session.

Divide the preparation tasks between two and it makes for an even speedier dinner – while also allowing time for a quick shower. This is a vegetarian dish but if you want to increase the protein content I would recommend serving with a chicken breast seasoned with lemon zest, black pepper, and salt.

As an added bonus it also makes a great left-over lunch, simply make a double batch and chill rapidly in the fridge. The recipe below calls for a large butternut squash, you don’t need all of this for the meal. I usually cook it all and either use in a salad or freeze for another meal. Indulgent. Nourishing. Easy.

Below is a quick video that will show you how easy this dish is to cook.

Prep time: 5 minutes – cooking time: 35 minutes – serves: 2

Ingredients
1 medium onion
1 garlic clove
2 tbsp light olive oil (Or fat of choice e.g. coconut/rapeseed)
700ml water
2 ‘Kallo’ vegetable stock
Pinch Saffron (optional)
1 large butternut squash
100g frozen peas
100g courgette, grated
50g parmesan (or vegan/vegetarian alternative)
200g arborio/risotto rice
Salt and pepper

Top tip: to reduce cooking time use frozen pre-prepared butternut squash and pre-cook onion and garlic.

Directions
Begin by preheating your oven to 220ᵒC.

Peel the butternut squash, cut in half horizontally and then vertically. Scoop out the seeds and cut into bite-sized chunks. A smaller chunk size will cook faster if you are in a hurry – I would recommend doing this!

Place on a baking tray. Spray or drizzle with a bit of oil and season with salt and pepper. Place on a high shelf in the oven for 35 minutes. Halfway through cooking time, turn over squash using a fish slice.

Pre-heat a large lidded frying pan over a medium-high heat. Quickly peel and chop the onion and garlic. Add 2 tbsp oil to the pan, followed by the onion and garlic. This may sound like a lot of oil but onions need oil to cook properly! If you want to use less you can add a tbsp of water halfway through cooking.

Turn down the onions and garlic to a medium heat and put the lid on. Cook for 10 minutes or until softened. Stir occasionally to ensure they don’t burn or stick.

While the onions are cooking prepare the other ingredients. Boil the kettle and prepare your hot stock in a jug and mix in the saffron (if using). Then grate courgette and cheese. Take peas out of the freezer and put into a bowl.

Add the rice and stir to coat the rice grains. Cook for 3 minutes. Add the stock and saffron. Season with salt and pepper and bring back to a boil, turn down to a simmer and cover with the lid. Cook for 20 minutes. Ensure to stir the risotto occasionally to stop it from sticking and achieve that perfect creamy texture.

After 20 minutes check the rice is cooked. Add the peas, parmesan and courgette and stir. Cook for a further two minutes.

Serve the risotto with the roasted butternut squash and more grated parmesan if you like.

Nutrition – per portion (2.5 portions of vegetables): 476 (kcal), protein 18g, carbohydrates 65g, fat 16g.

About the Author
Katie Kirk is a Northern Irish two time commonwealth games athlete, chef and food science student.

The post Butternut squash & pea risotto by Katie Kirk appeared first on Fast Running.

Don’t sweat this recipe will still more than meet your protein requirements thanks to the humble legume, lentils.

The main ingredient; sweet potato is a native root plant in Central and South America and it has enjoyed a surge in popularity in recent years amongst athletes, mainly due to its lower glycaemic (low GI) response than the traditional white potato. As a slow-releasing carbohydrate, sweet potatoes help raise blood sugar levels that bit more slowly over a period of time.

They are also packed with vitamin A, a powerful antioxidant and one sweet potato will provide 50% of your vitamin C requirements. If that wasn’t enough sweet potatoes are also packed with vitamins B5, B6, thiamin, niacin, riboflavin, and minerals iron, calcium, magnesium, manganese and potassium.

Prep time: 10 minutes – cooking time: 35 minutes – serves: 4

Ingredients
2 tbsp sunflower or olive oil
700g sweet potatoes, peel and thickly sliced into chunks
2 parsnip, thickly sliced
4 carrot, thickly sliced
1 red onion, chopped
2 garlic clove, crushed
300-400g of red or green lentils (canned in water is fine)
2 tbsp curry paste or curry powder
1 tbsp cumin
1 litre/1¾ pints vegetable stock
optional – a handful of coriander, roughly chopped

Directions
Firstly heat the oil in a large pan over medium heat, add the chopped onion and garlic and cook for 3-4 minutes until soft and stir.

Add the sweet potatoes, parsnips and carrots, and increase the heat and cook for 6-8 minutes. Stir occasionally and once the vegetables are golden you are ready to add the curry paste or powder.

Once the paste or powder is added pour in the vegetable stock and bring to the boil. Then reduce the heat and add the cumin, green or red lentils and the coriander if you chose. Stir for 30 seconds before covering and simmering for 15-20 minutes until the stock begins to thicken and the lentils and vegetables are tender.

Have a taste and if the vegetables are cooked to your liking you are ready to enjoy.

Nutrition (per serving): 390 kcal, protein 13g, carbs 55g, fat 6g, saturates 1g, fibre 8g

The post Spicy sweet potato & lentil casserole appeared first on Fast Running.

I always like to create recipes that are entirely customisable and have provided several vegetable and protein combinations. This is also the perfect leftover lunch. A good tip for athletes and anyone with limited time in the evenings, is to cook extra for convenience and tasty lunch boxes.

This recipe should provide dinner and lunch for two, but will depend on your appetite. My favourite combination is with salmon, mushrooms, and lots of gochujang sauce. Once the rice is cooked (or skip that step for a faster meal!) I put the salmon fillets in the oven for 13 minutes and all other components are prepared and cooked in this time.

The preparation is faster with two, so divide the jobs and work quickly. You do not need to have amazing cooking skills or equipment to make this, but try to be creative and make personal changes if there is something you aren’t keen on.

Kimchi is a wonderful addition, it is a gut bacteria boosting fermented food but also very much an acquired taste. Gochujang is a fermented Korean chilli paste that is available from Asian supermarkets or online.

4 portions (or 2 dinner + 2 lunch)
Total cook time: 25 minutes
Hands on time : 13 minutes

BASE – Choose 1
1) 240g Basmati brown rice
2) 240g Basmati white rice
3) 2x 250g precooked pouches of rice

VEGETABLES – Choose 3 or 4
1) 2 carrots, peeled and coarsely grated
2) 100g beansprouts
3) 150g spinach
4) 1 large courgette, cut into ‘moon shapes’
5) 250g chestnut mushrooms, sliced
6) 120g frozen peas
7) Soy sauce or Tamari

PROTEIN – Choose 1
1) 2 salmon fillets – cook on a foil-lined baking tray @ 200ᵒC for 13mins
2) 200g rump steak – very thinly sliced to allow fast cooking time
3) 400g chicken thighs – season and grill on highest temperature for 13mins
4) 1 tin of black beans
5) Extra egg per person

THE ESSENTIAL EGG – 2 large eggs

TOPPINGS – choose as many as you like
1) Sesame seeds
2) Spicy sauce of choice e.g. Gochujang, sriracha, peri peri.
3) Spring onion – sliced
4) Sesame oil
5) Kimchi

BRINGING IT TOGETHER – The Steps
Start by cooking the rice. Rinse the rice in a sieve and cook in a large pan of boiling water for 25 mins, or according to package instructions.

If required preheat the oven.

Preheat a non-stick frying pan over a high heat.

Prepare chosen vegetables.

You can either stir-fry each vegetable separately or add them to the pan at intervals. Add 1tsp oil to the pan and add your first vegetable and allow to cook until softened and warm. Lightly season each with a drizzle of soy sauce or tamari. Cook vegetables in this order; Mushrooms, courgette, carrots, bean sprouts, peas, spinach. For courgettes and mushrooms try and get some colour, try not to stir too much.

If cooking vegetables separately – put them in a large bowl like a wheel and put in the oven to keep warm until ready.

If cooking together – add vegetables to the pan according to the order above and cook together, season with soy sauce.

If having beef or beans – On a high heat, add 1tsp oil to the same pan as used for vegetables, add chosen protein. Stirfry until cooked to your liking or warmed though. Season with soy sauce and set aside until ready.

On a high heat, Add another tsp of oil to the pan, swirl around. Crack your eggs into a small ramekin and gently pour into the pan.

Turn down to a medium high heat, put a lid on and allow to cook for 2 minutes or until white is set and yolk runny.

While the eggs are cooking get a bowl and put ¼ of the rice in the bottom. Arrange vegetables and meat sound the bowl as shown in the picture. Once the egg is cooked place on top of the rice bowl.

Add toppings.

The Korean way is to break the yolk and mix everything together. The runny yolk coats the rice grains and vegetables, making a delicious dish that is best enjoyed with a spoon.

About the Author
Katie Kirk is a Northern Irish two time commonwealth games athlete, chef and food science student.

The post Korean Rice Bowl (Bibimbap) by Katie Kirk appeared first on Fast Running.

They are naturally sweetened, high in protein, packed with omega-3 fatty acids, unprocessed and full of fibre.

Nutrition per serving / piece: kcal: 120, fat: 4g, saturates: 1g, carbs: 10g, sugars: 4g, fibre: 3g, protein: 3g

Ingredients

120g porridge oats
40g pecan nuts
30g chia seeds
75g pumpkin seeds
75g cup dried apricots – approximately 8 dried apricots
75g cup dried cranberries
3 tbsp honey
2 tsp cinnamon
200ml almond or coconut milk

Directions

1. Preheat oven to 180C, and line a baking tray with baking paper.
2. In a food processor blend the porridge oats, pecan nuts, pumpkin seeds, chia seeds, cranberries and apricots.
3. Once well blended, pour into a large bowl.
4. Now add in the honey, almond or coconut milk, cinnamon and mix together.
5. Using a spoon, transfer the mixture into the baking tray.
6. Bake for about 30 minutes or until edges are golden and centre is no longer soft.
7. Set to the side or put in the fridge to cool before cutting into pieces.

The post Cranberry and chia seed energy bars appeared first on Fast Running.

The chia seeds and almond butter add texture and depth to the recipe and the very subtle zest from the lemon brings it all together.

What are chia seeds?

Chia seeds are small black seeds from the Salvia hispanica plant, traditionally found in South and Central America.

Nutritional benefits of chia seeds

Don’t be fooled by their size. For a seed so small, chia seeds contain some vital nutrients. A 25g portion of chia seeds contains approximately 9g of fibre and 4g of protein. Chia seeds also contain omega-3 fatty acids, known for anti-inflammatory and heart health benefits.

The combination of fat, protein and fibre found in chia seeds will provide long, slow releasing energy to keep blood-sugar levels in check and kick-start that recovery.

Ingredients

– 180g of dried pitted dates
– 2 tablespoons of chia seeds
– 2 generous tablespoons of almond butter
– 1 banana
– Juice of 1/3 lemon
– 2 tablespoons of agave syrup
– 30g of rolled oats

Directions

– First, preheat your oven to 180 degrees.
– Place a sheet of baking paper on a baking tray and evenly spread out the oats.
– Put in the oven for wait for 5-7 minutes or until the oats are golden brown.
– While the oats are toasting, chop the dates finely and slice the banana and mix until it becomes a paste-like consistency.
– Next, mix together the dates and banana paste with the chia seeds, almond butter, and agave syrup.
– Finally, mix in the toasted oats and the fresh lemon juice.
– Roll the mixture together into ball shapes and store in the fridge in an airtight container.

The post Chia Seed, Almond Butter and Lemon Protein Balls appeared first on Fast Running.

The small beans, with a deep reddish-brown colour, are high in protein (one cup of cooked beans provides more than 15g), carbohydrates, iron and fibre, which will help keep you full for longer, and ideal for refueling after a run.

Adzuki beans are a good source for a variety of minerals, with one cup of cooked beans providing 25% of your recommended daily intake of iron, 30% RDI magnesium and potassium, 25% RDI zinc and 70% of your RDI of folic acid.

Try this simple and tasty plant-based adzuki bean soup recipe.

Ingredients

– 6 cups filtered water
– 1 cup adzuki beans soaked overnight night (or used canned organic beans)
– 1 cup diced onion
– 1 cup diced carrot
– 1 cup diced squash
– 1 cup diced parsnip
– Freshly grated ginger juice to taste (approximately 1 tbsp)
– soy sauce to taste

Directions

Discard the water from the soaking beans and add fresh filtered water. Bring water with adzuki beans to a boil over medium-high heat.

Reduce heat to medium and cook for 30-45 minutes until beans are soft.

(Discard this part of the recipe if you are using canned beans – see below.)
Add the onion and carrot and cook for a further 10 minutes. Add the squash and parsnip and cook for 15 minutes more or until soft. Stir in the ginger juice and add soy sauce to taste.

If using canned beans: Place the cooked beans along with the onion and carrot and cook for 10 minutes in 2 cups of water. Add the squash, parsnip and 1 cup of water and cook for a further 10 minutes. Season the soup to taste with ginger juice and soy sauce and serve with some crusty bread.

Take away note: According to recent research, regular bean eaters are 22 percent less likely to be overweight and have smaller waistlines than those who don’t eat them. Beans release energy slowly into the body, making them a great weight loss food.

The post Adzuki bean soup packs a punch appeared first on Fast Running.

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.

Perfect for a post workout meal, thanks to the high protein beans and lentils, and importantly high in iron lentils and beetroot.

To ensure maximum iron absorption, this recipe includes a selection of vitamin C rich vegetables.

Additional benefit — beetroot contains high concentrations of nitrates and studies have shown that when consumed, nitrates can have a positive impact on athletic performance.

How does this happen? The body converts the nitrates into nitric oxide, which then dilates blood vessels. Once this occurs it results in improved oxygen delivery to muscles. Therefore if your muscles can obtain more oxygen, you may be able to perform at a certain level of intensity for a prolonged period of time.

Recipe serves: 3 people, each serving provides 15g protein, 30g carbohydrate, 4g fat (of which 1g saturates), 10g fibre and 0.3g salt.

Ingredients

– 2 tbsp extra virgin olive oil
– 175g/6oz dried green lentils (alternatively, 1 can of cooked lentils)
– 1 can kidney beans, drained
– 1 large onion, finely chopped
– 1 red pepper, chopped
– 1 green pepper, chopped
– 2 beetroot’s, chopped
– 1 courgettes, chopped
– 2 carrots, peeled and chopped
– 100g/4oz garden peas
– 2 x 400g/14oz cans chopped tomatoes (drain excess liquid from 1 can)
– 2 tsp chilli powder
– 1 tsp cayenne pepper

Serve with either 1/2 cup of cooked brown rice or 1 jacket potato per person.

Directions

Step 1. Before beginning to cook place the dried green lentils in a large bowl and add boiling water. Leave to soak for 30 minutes, and then drain.
Step 2. Heat the olive oil in a large pan, add the chopped onion and raw carrots, cook for 5 minutes before adding the chopped peppers and cook for a further 5 minutes, stirring all the time.
Step 3. Add the chopped courgette, and both chopped beetroots, and stir for 2 minutes.
Step 4. Finally add the green lentils, chilli powder, cayenne pepper, chopped tomatoes and garden peas. Stir and bring the juice from the chopped tomatoes to a boil. Simmer for 15 minutes and add the cooked kidney bean and simmer for 5 more minutes.
Step 5. Serve with either cooked brown rice or 1 jacket potato.

*Brown rice will take 30 minutes to boil or alternatively jacket potatoes will take 50 minutes to cook in the oven.

The post Nutritious plant-based chilli, with lentils, beetroot and vegetables appeared first on Fast Running.

Aubergines (eggplants) are halved and filled with spicy chickpeas, peppers and chopped pecan nuts.

Ingredients

• 2 aubergines (eggplants), sliced in two and scored
• 1/2 – cup chickpeas, mixed with
• 1 teaspoon of smoked paprika
• 1/2 teaspoon of ground turmeric
• 1/4 cup – pecan nuts, chopped
• 1/2 cup – red onion, chopped
• 1/4 cup – barley, sliced thinly
• 1/2 cup – cherry tomatoes, sliced thinly

Directions

Step 1 – Preheat oven to 200°C / 400°F.
Step 2 – Mix the chickpeas with 1 teaspoon of smoked paprika and 1/2 teaspoon of ground turmeric.
Step 3 – Fill the sliced aubergines (eggplants) with spiced chickpeas and add a pinch of salt.
Step 4 – Bake for 15 minutes, and remove from the oven to add the chopped pecan nuts, red onions, barley and cherry tomatoes.
Step 5 – Bake for a further 10 minutes, and you are ready to serve.

The post Smoked paprika stuffed aubergines, with chickpeas and cherry tomatoes appeared first on Fast Running.

The main ingredient, sweet potato, is an excellent source of vitamin A, vitamin C, potassium, and vitamin B6, which will support energy replenishment after your run. In this recipe, sweet potato is stuffed with sautéed spinach, quinoa and toasted almonds.

Serves: 2

Ingredients

• 2 large sweet potatoes
• 1/2 cup quinoa
• 3 large handful spinach
• 2 cloves of garlic, chopped
• 1/4 cup of almonds
• Olive oil
• pepper

Directions

Step 1 – First preheat your oven to 200°C / 400°F.
Step 2 – Pierce both sweet potatoes several times, and place in the middle of the oven. Leave them to bake for 1 hour.
Step 3 – With a small saucepan add 1 cup of water and the 1/2 cup of quinoa.
Step 4 – Cover the saucepan bring to the boil, before reducing to a simmer. Let the Quinoa to cook until all of the water has been absorbed, before fluffing it with a fork.
Step 5 – Now get a large pan, heat to medium heat and add a 2 tsp of olive oil.
Step 6 – Add the chopped garlic and sauté for 1 minute.
Step 7 – Add the spinach, and pepper, and sauté them over medium heat until the spinach is tender, now add until they are lightly browned.
Step 8 – Add the quinoa into the pan with the kale and almonds and mix.
Step 9 – Now cut a cross shape into each baked sweet potato, separate and stuff with the spinach, quinoa and almonds mix.

The post Spinach, Quinoa & Almonds Stuffed Sweet Potato Recipe appeared first on Fast Running.