Easter Recipes For Runners
Easter Nest Cakes
Here’s a childhood favourite with a slightly grown-up twist. Plus the fruit and nut additions add some runner-friendly benefits; the cranberries pack an antioxidant boost and the hazelnuts are full of healthy fats, vitamin E and magnesium, which reduce blood pressure and inflammation. Meanwhile the dark chocolate is choc full of antioxidants, for the healthiest dose go for 70% cocoa and above.
200g dark chocolate (70% cocoa solids and above)
85g shredded wheat
Dark chocolate mini eggs, approx. 26
½ a cup of unsweetened dried cranberries
¼ cup of chopped hazelnuts
1. Melt the chocolate in a bowl over a pan of hot water on a low heat.
2. Crush the shredded wheat using your hands into a large bowl and roughly chop up the nuts.
3. Pour the melted chocolate over the wheat and thoroughly stir in with the cranberries and nuts.
4. Spoon the mixture into small cake cases in a tray, shaping into little nests. Put the tray into the fridge to set, then when they have hardened add three mini eggs into each nest.
Hot Cross Buns
The hot cross bun is suitable at just about any time of day; breakfast, for a mid-morning snacks, with afternoon tea or as a pre-bedtime treat – it’s that delicious. We’ve taken the classic recipe and given it a healthy boost, so you can indulge safe in the knowledge that you’re aiding your performance. The wholemeal flour and oat combination equal a healthy dose of slow releasing, cholesterol lowering carbs. Whilst swapping sugar for honey prevents your blood sugar from spiking, creating a steady blood sugar levels. And the warming spices such as cinnamon give your metabolism a fat-burning kick.
220g wholemeal flour
50g rolled oats
1 tsp dried yeast
½ tsp salt
½ cup milk
1 large egg
3 tbs honey
1 tsp vanilla essence
¼ cup sunflower oil
80g raisins or currants
50g chopped dried apricots
1 tsp cinnamon
Zest of 2 oranges
30g flour (for the cross)
2 tbsp apricot jam
- Mix all the dry ingredients in a large bowl.
- Warm up the milk, till slightly warm in a pan with the honey and vanilla essence.
- Beat together the egg and oil then pour mixture into the bowl, continue to mix, adding in the dried fruit and orange zest then knead with your hands for about five minutes.
- Cover the bowl with a cloth and leave in a warm place for about an hour so it doubles in size.
- Now the hour is up, knock back the dough then divide into 10 even rolls and place onto two lightly greased baking tray, with plenty of space in-between. Cover them again and leave for another 30 minutes.
- Preheat your oven to 180 degrees, and put the buns in.
- Meanwhile mix together 30g of flour with 2 ½ – 3 tbsp water in a small bowl, adding the water gradually until you have a thick paste. Scrape this into a small sandwich bag. Once the buns have risen and puffed up, cut off the tip of one corner of the sandwich bag and use to pipe crosses over the buns. Place in the oven and bake for 15 more minutes.
- Melt the apricot jam with a few tablespoons of hot water so you have a syrup then glaze the hot buns with this. Move the buns onto a wire cooling rack, then enjoy with butter.
For an eggcellent, (sorry we couldn’t help it) time this Easter, you must cook up a delicious weekend morning brunch, try these nutrient packed baked eggs post run. Your muscles will thank you for the healthy dose of protein, the eggs are also packed with vitamin D and B12 which are essential for bone health. Plus the tomatoes are full of antioxidants and the peppers provide a vitamin C immune boosting hit.
4 large free range eggs
1 tsp olive oil
1 tin of plum tomatoes
2 large yellow peppers
2 red onions
1 clove of garlic, crushed
1 chili, finely chopped
2 handfuls baby leaf spinach
50g feta cheese
Small handful of coriander, chopped
Bread of your choice for dipping, we recommend wholemeal, multigrain or sourdough.
- Preheat the oven to 200 degrees. Core your pepper, peel the onions then cut them in half and place on a baking tray with a drizzle of olive oil, put the tray into the oven for about 20 minutes or until veg is soft and slightly charred.
- After about 10 minutes using a large heavy based pan, heat the oil on a medium heat.
- Add the chili and garlic and gently stir for a minute or so. Then add the tin of tomatoes, breaking up the plum pieces, continue to stir until it’s hot through and bubbling.
- Crack the eggs evenly into the mixture, then add seasoning and the crumbled feta cheese, the spinach and coriander.
- Add a lid to the pan and turn down the heat slightly cooking until the egg whites are solid but the yellow still soft.
- Serve alongside the roasted peppers and onions and some chunks of buttered bread.
Spring Roast Lamb
Grass fed lamb is rich in Omega-3 fatty acids, vitamin E and beta-carotene. Runner’s need omega-3 for healthy joints and anti inflammatory properties and beta-carotene boost the immune system. Plus all the veg is this dish will set you up for your five a day. You could cook this recipe with your eyes closed, you just need to allow some time. Put it in the oven in the morning then put your feet up.
Grass fed shoulder of lamb on the bone
Rosemary large bunch
1 head of garlic
3 sticks of celery
4 small beetroots
3 sweet potatoes
1.5 litres chicken stock
2 glasses of white wine
- Preheat the oven to 140 degrees.
- Chop up all of your vegetables into sizeable chunks and arrange in a large roasting tray, with the whole bulb of garlic, a few stalk of rosemary then season and drizzle with a little olive oil.
- Take the lamp and rub with olive oil and season liberally. Place on top of the veg and pour in the wine and stock, then cover tightly with tin foil.
- Place into preheated oven, it’s going to take around 6 hours, depending on the size of your meat – so check on it after 4, you may need to add more water. Cook until the meat is falling off the bone.