Eating on the Move: Lunch Recipes for Runners

The Enduro Potato Vinaigrette Salad

potato vinaigretteGood for runners: Inspired by the 2010 European Trans-Alpine Ultra-Marathon.

Per portion

(average portion 300g, large side dish)

Energy: 301Kcal, Protein: 4.5g, Carbohydrate: 46.5g (of which natural food sugars: 4.8g, of which added sugars: Nil); Dietary fibre: 3.0g; Fat: 10.8g (of which saturated: 4.2g, of which monounsaturated: 5.1g, of which polyunsaturated: 1.5g of which trans-fats: Trace); Sodium: Trace, Salt equivalent: Trace; Water content: 225ml


Ingredients list

4 medium size potatoes washed and peeled

4 spring onion thinly sliced

Half a large cucumber sliced, then cut in half

2 heaped tb.sp reduced fat crème fraiche

2 heaped tb.sp extra light mayonnaises

10 sun dried tomatoes diced

1 handful of capers

2 level tb.sp olive oil

4 level tb.sp cider vinegar

1 handful of fresh chives sliced

2 garlic cloves finely diced

Salt and pepper to taste


Preparation steps

1. Slice potatoes into thin slices. Place in a large pot of boiling water. Boil until tender (M), but avoid overcooking (potatoes should be firm when touched, but cooked throughout).

2. While the potatoes are on the boil, add the spring onions, chives, sun dried tomatoes, capers, extra virgin olive oil, cider vinegar, crème fraiche, extra light mayonnaise, salt and pepper to a large mixing bowl. Mix all ingredients together thoroughly.

3. Once potatoes are cooked, drain and let cool (cool by running potatoes under cold water). Add to mixing bowl. At this point also add the sliced cucumber to the mixing bowl. Fold all ingredients together carefully (do not allow the cooked potatoes to break during folding).

Garnish: sprinkle with finely sliced fresh chives, diced sun dried tomatoes, capers and a drizzle of extra virgin olive oil. Serve with Salmon slice



Salmon Slice

salmon sliceGood For Runners: An Omega-3 rich recipe, and a great source of protein

Per portion

(average portion 160g, one large slice)

Energy: 277Kcal; Protein: 22.6g; Carbohydrate: 21.1g (of which natural food sugars: 12.2g, of which added sugars: Trace; Dietary fibre: 0.5g; Fat: 11.3g (of which saturated: 2.2g, of which monounsaturated: 5.4g, of which polyunsaturated: 3.6g, of which trans-fats: Trace; Sodium: 0.6g, Salt equivalent: 1.5g; Water content: 101ml.

Ingredients list

4 healthy choice plain scones

1 lemon

1 salmon fillet

100g smoke salmon diced

6 eggs (3 whole and 3 egg whites)

200ml skimmed milk

4 heaped tb.sp skimmed milk powder

1 level tb.sp extra virgin olive oil

¼ level tea.sp nutmeg

Handful of fresh dill

Salt and coarse pepper to taste

Preparation Steps

1. Spread some olive oil around a large low-level oven dish.

2. Crumble the scone into the base of the oven dish. Press the crumbles into the bottom of the dish; making sure the whole base of the dish is covered.

3. Place the salmon fillet on a non-stick grill tray. Squeeze lemon juice over salmon, and add salt and pepper to taste. Place under the grill (H). Allow to toast, then turn (careful not to overcook). Once salmon is cooked, cut into medium size cubes, and put to one side for later use.

4. Place the milk, milk powder, eggs, nutmeg, dill and olive oil into a food blender. Blend all ingredients together thoroughly.

5. At this point, place the pre-cooked salmon cubes and smoked salmon evenly around the top of the scone base. Then slowly and gently pour the mixture over the scone base (pour until mixture reaches 2 centremetres from the top of the oven dish). Place in the centre of a pre-heated oven (200°C; Gas Mark 6), for approximately 40 minutes (until the top if the tart is lightly toasted and centre is completely cooked). Remove from oven and allow to cool before serving.

Garnish: sprinkle with some chopped dill.

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Ricardo has written the recipes with elite and recreational athletes in mind. Enjoy after the morning training session or as a snack in-between sessions. Running to lose weight? Get your diet right to shed pounds and enjoy running. A quick, simple and tasty carbohydrate rich dish, ready to fill depleted energy stores


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