4 post-run healthy lentil recipes for runners

Recharge batteries - This vegan dish will keep up your energy levels, thanks to the fibre in lentils, which stabilises blood sugar.

Serves 1; 423 kcals; 35g fat; 8g protein; 24g carbs

Ingredients:

2 tbsp extra virgin olive oil

1-2 garlic cloves, finely chopped

2 tbsp lemon juice

½ tbsp apple cider vinegar

½ tsp ground cumin

1/4 tsp ground all spice

70g cooked green or brown lentils

70g roasted butternut squash cubes

35g fresh mint, finely chopped

35g fresh parsley, finely chopped

2 tbsp almond feta (use normal if you’re not vegan)

Salt and freshly ground black pepper

Method:

1. In a small frying pan, heat 1 tbsp of the olive oil over a medium heat. Add the garlic and cook on a low heat until fragrant but not yet browned – 7-8 mins. Turn off the heat.

2. Meanwhile, whisk the lemon juice, the remaining olive oil, apple cider vinegar, cumin and allspice. This is your dressing.

3.Turn the heat back to medium and add the lentils, squash and dressing to the garlic, stirring gently.

4. Remove from the heat and top with the mint, parsley and feta. Season to taste, then serve.

Boosts immunity - Sweet potato provides selenium, which lowers oxidative stress in the body to enhance immunity.

Serves 6;231 kcals; 3g fat; 9g protein; 44g carb

Ingredients:

4 medium-sized sweet potatoes

70g carrots, diced

70g onion, diced

70g celery, diced

1 tbsp olive oil

3 garlic cloves, chopped

280g cooked brown lentils

850g tomatoes, diced

1 tbsp chopped fresh basil (plus extra to garnish)

70g spinach, chopped

2 tbsp tamari

2 tbsp non-dairy milk

Salt and pepper

Method:

1.Cut the sweet potatoes into quarters and boil for about 15-20 mins until soft.

2. Meanwhile, add the carrot, onion and celery to a casserole dish along with the olive oil, and sauté over a medium heat for 10 mins or until soft. Add the garlic and sauté for 1 min. Add lentils to the pan and leave for 3 mins.

3. Heat the oven to 220C. Then add the tomatoes (and their liquid), basil, spinach and tamari to the pan. Simmer for 10-15 mins.

4. Once soft, remove the sweet potatoes from the heat and drain. Remove the skins and mash the flesh with a fork. Add some salt and pepper, and a splash of non-dairy milk until it reaches a good consistency.

5. Top the lentil mixture with your mash. Bake in the oven for 20 mins. Serve and enjoy.

Builds muscle: A tasty treat with a protein hit: perfect after a run.

Serves 4; 206 kcals; 13g fat; 8g protein; 17g carbs

Ingredients:

For the plantballs:

140g cooked lentils

225g mushrooms

30g walnuts

2 tbsp ground flaxseed

6 tbsp water

1 tbsp coconut oil

1/2 onion, chopped

2 garlic cloves, chopped

2 tsp rice vinegar

1 tbsp chopped fresh sage

1 tbsp each chopped thyme and parsley

1 tsp dried oregano

70g rolled oats

2½ tbsp nutritional yeast

Salt and pepper

Method:
1. Pulse lentils, mushrooms and walnuts in a blender until lumpy. In a bowl, mix the flaxseed with the water.

2. Heat the coconut oil in a pan over a medium heat. Add the onion and sauté for 5-7 mins. Then add the garlic and sauté for another 30 secs. Finally, add the rice vinegar and herbs. Stir and let cook for another minute.

3. Add the lentil mixture, stir well and season with salt and pepper. Mix in the oats, yeast and flax mixture. Place in a bowl and let it sit until it’s cool enough to handle by hand. Heat the oven to 190C.

4. Roll mixture into golf ball-sized balls and place in a greased tin. Bake 30-35 mins.

5. Store in the fridge or the freezer for an easy weekday lunch, or make a simple tomato sauce to elevate it to dinner status. Serve with spaghetti.

Aids digestion: With its high levels of fibre, this dish will help keep your gut healthy and ensure you’re satisfied until lunch.

Serves 3; 510 kcals; 41g fat; 12g protein; 29g carbs

Ingredients:

70g red lentils

425ml full-fat coconut milk

340ml water

1 tbsp coconut sugar

1 tsp ground cinnamon

Pinch of salt

Method:

1.This one begins the night before. Rinse the lentils well until the water runs clear. Place in a bowl, cover with water and let them soak overnight.

2. Drain the lentils and place in a large saucepan. Add the coconut milk, water, coconut sugar, cinnamon and salt.

3. Bring to a boil over a medium-high heat. Once it’s there, reduce the heat and simmer uncovered for 20 mins, or until most of the liquid is absorbed.

4. Remove from the heat and let it sit for a few minutes to continue to thicken, then pour into a bowl and add the toppings of your choice – good options are seeds (chia, hemp or flax), fresh berries or almonds.