One of the region’s leading chefs has created a range of recipes designed for runners taking on this October.
‘Carbs Re-loaded’ is a selection of healthy meals put together by award-winning ; offering a balance of essential carbohydrates, protein and fats needed for optimal running performance.
Mr Colcombe said: “Eating healthily and sensibly is especially important when you’re training for something like a half marathon, so I’ve created these recipes to give runners the boost they need, before and after training.
“These are not recipes for a professional kitchen but quick and easy dishes anyone can create at home – I’ve chosen everyday ingredients, low in fat, gluten-free, high in magnesium, fibre and protein.”
Mr Colcombe was joined at the launch of the recipes by , who is supporting The Brain Tumour Charity runners, and Birchfield Harriers athlete Jade Surman.
Mr Giles said: “The nature and look of nutrition in sport has changed hugely over the last 20 years; when I started my career in cricket, nearly everything we ate had chips with it.
“Nowadays, everything we put into our bodies is measured, checked and weighed because it’s an important part of giving your performance edge.”
Opus is also offering every entrant to the Bupa Great Birmingham Run a 20 per cent discount voucher at each of their venues, which they will receive with their entry number.
Most Read
Find out more about the Great Birmingham Run at
MILLET, BEETROOT, SHEEP’S RICOTTA, ENGLISH RADISH AND PINE NUT SALAD
Serves 4
100g fresh sheep’s ricotta
80g millet (or cous cous)
Bunch of parsley, mint and dill
Bunch of breakfast radish
Don’t miss
600g cooked beetroot
1 lemon zest and juice
2 tbsp toasted pine nuts
Rapeseed oil
Balsamic vinegar
Salt and pepper
Method
Cook beetroot in skins in salted water until tender. Refresh in ice cold water. When cold, peel and put aside
Cook millet in plenty of salted water until softened. Refresh in cold water. Set aside and keep dry
Tear herbs into small pieces, combine radish, pine nuts, lemon zest and juice
Add olive oil and seasoning. Set aside
Take beetroot and scatter ricotta and millet together
Top with olive oil and balsamic to serve
Chef’s top tip: Millet is available at all good health stores, but you can always replace it in this recipe with cous cous.
MARINATED FREE RANGE CHICKEN WITH LEMON, HONEY, TOASTED SUNFLOWER AND PUMPKIN SEEDS AND BULGAR WHEAT SALAD
Serves 4
1 chicken or baby chicken, spatchcock style (back bone removed)
Marinade:
90g runny honey
50g rapeseed oil
20g garlic
10g coriander
15g almond paste
Bulgar wheat salad:
200g cooked bulgar wheat
15g sunflower seeds
15 pumpkin seeds
10g preserved lemon, peel into fine strips
Parsley
Mint
Salt and pepper
80g rapeseed oil
29g flaked almonds
Dressing:
30g clear runny honey
Juice of lemon
80g olive oil
Method
Blend marinade ingredients into a smooth paste and brush on chicken
Marinate over night
Cook chicken at 220ºC for 20 minutes, leave and rest. Portion into 4
Toast pumpkin and sunflower seeds until golden. Set aside.
Combine bulgar wheat, lemon peel, parsley, mint, seeds and flaked almonds
Season with salt and pepper
Dress on plate
Chef’s top tip: The above cooking time is for a baby chicken; if you are using smaller portions of marinated chicken, it will only need five minutes’ cooking on each side in a pan.
In all cases, check cooking times according to the weight of meat and ensure the chicken is properly cooked through before serving.
MORNING TRAINING BREAKFAST
Serves 4
250g porridge oats
100g quinoa
5g cinnamon
300ml apple juice (natural)
1 Discovery apple
50g flaked almond
50g maple syrup
Method
Cook quinoa in salted boiling water. Refresh and set aside. Keep dry
Cook out oats in apple juice infused with cinnamon and add quinoa at end to warm
Add sliced apple and flaked almonds for garnish and pour maple syrup on the top.
Chef’s top tip: This recipe works well with any seasonal fruits, such as blackberries, strawberries etc.
KIDNEY BEAN, SPELT, GEM LETTUCE AND SARDINE SALAD
Serves 4
400g tinned sardines
200g cooked spelt
2 heads of gem lettuce
410g tin of kidney beans, rinsed and drained
150g dried apricots, chopped
15g fresh coriander, chopped
¼ red onion, chopped
500g washed kale, finely chopped
6 quails eggs
3 tbsp rapeseed oil
Dressing
1 tbsp ground cumin
1½ tbsp course grain Dijon mustard seasoning
50ml olive oil
Method
Cook spelt and set aside
To make dressing, whisk cumin, mustard and seasoning and slowly add oil
Cook quails eggs in boiling water for 1 minute 50 seconds. Refresh in ice water
Place in a large bowl the kale, kidney beans, apricots, onion, coriander and sardines
Add spelt, toss and coat all ingredients
Serve on plate finished with soft-boiled quails egg and dress with coriander leaf.
Chef’s top tip: You can use regular soft boiled eggs instead of the quails eggs; without the sardines, this also makes a great side dish to a main course of fish or chicken.