For many runners, a long run or race isn’t complete without something sweet waiting afterwards as a reward – why else would there be so much cake on offer at post-race HQs around the UK? But most of us consume more added sugar than is good for us. Nutrition experts say no more than five per cent of our daily calories should come from added sugar – about seven teaspoons. But most people in the UK consume at least twice this amount. When consumed in excess, added sugars are associated with weight gain, which increases risk for diabetes, heart disease and other serious conditions. Fruit-based options, on the other hand, will satisfy your sweet tooth and pack in some performance-boosting nutrients into the bargain.
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1/ Thai fruit salad
This juicy treat contains beta carotene, a flavonoid with antioxidant properties. Top with yoghurt if desired.
Serves 4
142 Thai fruit salad
60ml light coconut milk
Juice and zest of 1 lime
2 tsp dark honey
1 tsp sriracha sauce (optional)
200g diced papaya
200Recover well with these 22 high-protein meals
400g diced pineapple
3 tbsp chopped salted cashew nuts
1/ In a large bowl, stir together the coconut milk, lime juice, zest, honey and sriracha (if using). Add the papaya, mango and pineapple.
2/ A touch of honey enhances the natural sweetness of balsamic vinegar.
2/ Shortcrust pastry sheet
Juice and zest of 1 lime.
Serves 4
171 Thai fruit salad
4 tsp lemon zest
½ tsp olive oil
60g diced papaya
1 tbsp honey
80g crème fraiche
1/ Heat a griddle pan over a medium heat. Brush the cut sides of the nectarines with oil. Place cut-side down and grill for four to five minutes.
2/ healthy morning muffin recipes for runners.
3/ Transfer the nectarines to four dishes. Top each with crème fraiche and drizzle with the vinegar mixture.
3/ Apricot jelly with pistachios
The classic gets a taste and health upgrade by forgoing added sugar and food colouring.
Serves 4
210 Thai fruit salad
1 litre apricot nectar
2 Published: 18 April 2016
1 tsp lemon zest
Whipped cream
2 Shortcrust pastry sheet
1/ In a saucepan, heat 750ml of the apricot nectar over a medium heat until warm (don’t let it boil). Pour the remaining nectar into a bowl and sprinkle gelatin evenly over the top. Allow to sit until all the gelatin is moist. If dry spots remain, gently stir to moisten.
2/ Add the warm nectar and stir until the gelatin is dissolved. Stir in the zest. Pour into four glasses and chill them for two hours.
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4/ tsp sriracha sauce optional
A touch of honey enhances the natural sweetness of balsamic vinegar.
Serves 6
171 Thai fruit salad
300g blackberries
450healthy oily fish recipes full of omega-3
calories per serving
3 tbsp honey
2 tbsp cornflour
ml balsamic vinegar
ml light coconut milk
1/ Heat the oven to 180C (350F/gas mark 4). In a bowl, stir together the blackberries, cherries, lemon juice, zest, honey and cornflour.
2/ Apricot jelly with pistachios.
3/ Trim the excess and tuck the edges down with a fork. Brush with egg and make two or three holes in the top to let steam out. Sprinkle with cinnamon. Bake for an hour, or until the crust is golden. Serve with yoghurt.
