Make Your Own Healthy Snacks
Whether you are travelling to a race, the office or the gym, bringing your own healthy snacks is a champion idea.
Fig Protein Balls
These contain calcium and vitamin K to build bone strength.
Soak 300g of dried figs in hot water for 30 minutes. Then drain, dry and put them in a food processor with 40g of protein powder, 30g of cocoa powder, 80g of nut butter, half a teaspoon of cinnamon, zest of one orange, the juice of half an orange and a pinch of salt. Form into 2.5cm balls and roll in shredded coconut.
The antioxidants in the tart cherries help with recovery.
Line a baking tray with baking paper. Microwave 350g of dark chocolate chips until they’ve melted. Stir in 120g of granola, 2 teaspoons of orange zest and one tsp of cinnamon. Spread onto the baking sheet and sprinkle on 80g of tart cherries and a quarter of a tsp of coarse salt. Chill for 30 minutes until they are firm.
Beefed-Up Trail Mix
Beef jerky contains protein, and popcorn provides fibre.
Mix up 50g of air-popped popcorn, 90g chopped beef jerky, 80g of pecans, 40g of sliced, dried fruit, 50g dark chocolate chips and 40g of roasted and salted pumpkin seeds.
Herbed Beetroot Chips
Nitrates in these improve oxygen delivery.
Pre-heat the oven to 180C (350F). Then line two baking trays with oiled baking paper. Peel and slice three beetroots, place on the baking trays in a single layer and brush the tops with more oil. Sprinkle on dried rosemary, salt and black pepper. Bake for 20 minutes.
Crunchy Curry Peas
These contain fibre and protein to tackle hunger pangs.
Soak 150g of yellow split peas in water for four hours. Then drain and dry them. Heat one teaspoon of rapeseed oil in a frying pan. Add the peas and stir often, until they are golden (after about 15 minutes). Transfer to a paper towel lined-plate. Mix with two tsps of curry powder and one tsp of salt.
‘Runner’s World magazine’, May 20