Sweet potato brownies

Sweet potatoes are a good source of vitamin C, potassium, iron, and the two trace minerals manganese and copper. Many runners fail to meet their manganese and copper needs, which can have an impact on performance since these minerals are crucial for healthy muscle function.

INGREDIENTS

  • 1 cup Sweet potato ( cooked and mashed)
  • 2tbsp honey
  • 1/4 cup raw cacao
  • 1 egg
  • Half cup linseed/nuts/flax
  • Vanilla essence tsp
  • Tahini paste 1/2 cup

METHOD

  • Cook and mash sweet potato
  • Pre-heat oven to 200'
  • Add all other  ingredients into a large bowl and mix thoroughly
  • Add in cooked potato and mix well.
  • Line 9 inch baking tray  with greaseproof paper and pour mixture into tray.
  • Bake for 45 mins or until mixture sets
  • Let cool on wire tray and then enjoy!!

Pumpkin, Cinnamon and Spelt Bread

Busy Halloween weekend? Tina our Run In The Dark Nutrition expert recommends you make the best use of all those reduced price pumpkins in the shop to boost those energy levels again!

"Pumpkins are another way to load up on electrolytes without a lot of added calories or carbs. It is a source of potassium and besides regulating blood pressure and muscle function, potassium plays a very important role in nerve firing and functionality. Potassium is especially important for trained individuals and recreational athletes, due to the fact that the mineral is involved in regulating water balance and muscular contractions."  Tina
 
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INGREDIENTS

  • 2 cups spelt flour
  • 2tsps cinnamon
  • 1tsp nutmeg
  • 1egg 3tbsps honey
  • 1tsp baking powder
  • 1cup walnuts
  • 3tbsps coconut oil
  • 1.5 cups pumpkin purée

METHOD

  • Put all dry ingredients in large bowl.
  • Add in the honey and pumpkin purée and mix well.
  • Add in the egg and oil and stir thoroughly Line bread loaf tin with some oil to prevent bread from sticking when cooked.
  • You can add some walnuts on top for decoration
  • Place in oven at 200c for half hour or until golden brown

 

 

Pumpkin, Cranberry and Spelt Scones

High in vitamin C, vitamin A, potassium, and iron, pumpkin is full of nutrients that keep your body running in tip-top shape. Ever heard of bananas being touted as nature's energy bar? Turns out, a cup of cooked pumpkin has more of the refueling nutrient potassium with 564 milligrams to a banana's 462mg. A little extra potassium helps restore the body's balance of electrolytes after a heavy workout and keeps muscles functioning at their best.

 

INGREDIENTS

  • Half cup cranberries
  • Cup of pumpkin (canned)
  • 2 cups spelt flour
  • 2 eggs
  • 1 tsp cinnamon
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/4 cup coconut oil (melted)
  • 1/4 cup honey or coconut palm sugar

METHOD

  • Easy as possible- place all ingredients in a large bowl and mix all ingredients well
  • It will become doughy- roll out the dough and cut into mini scones
  • Bake for 30mins or until golden at 200c

Avocado and Raw Cacao Cookies

Avocados provide healthy monounsaturated fats, along with runner-friendly nutrients such as potassium and Vitamin E. They contain 35% more potassium than a banana. Potassium is important for runners since it aids in regulating heart and muscle contraction. Vitamin E acts as an antioxidant and helps mop up the free radicals produced by running.

Raw Cacao (available in most healthfood shops) is also packed with health benefits. It's high in magnesium - another essential mineral for runners, as it aids bone strength, prevents muscle cramps and improves heart health.

So combining these two running food powerhouses together in cookie form can only be nutritional genius! Get baking and happy dunking!

INGREDIENTS

  • 1 avocado
  • 1 cup spelt flour
  • Tsp vanilla extract
  • 3/4 cups raw cacao powder
  • 1/4 cup palm sugar or honey
  • 1/2 tsp baking powder
  • 1/3 tsp baking soda
  • 1/2 cup chopped mixed nuts/seeds
  • 1/4 cup coconut oil

METHOD

  • In a large bowl add all dry ingredients
  • In another bowl mash avocado, honey/palm sugar and vanilla extract - mix well
  • Add dry mix to wet mix and stir more
  • Add the coconut oil and mix all ingredients well
  • Roll into a dough and shape into cookies
  • Bake for 30 to 35 mins at 180c

 

 

 

 

Nutty Porridge Bread

Protein is key for exercise recovery. So for anyone recovering from a busy weekend's running, why not boost your protein intake with this great Nutty Porridge Bread recipe. Top with banana and pair with a glass of milk for a quick recovery snack!

INGREDIENTS

  • 2 cups of oats
  • Large tub of Greek yogurt (500ml)
  • Tablespoon of bread soda
  • Half cup of walnuts  (chopped)
  • Half cup of hazelnuts
  • Half cup of almonds
  • 1 cup of raisins
  • 1 cup of mixed seeds
  • 3 tablespoons honey
  • 1 tsp cinnamon

METHOD

  • Mix all ingredients in a large bowl.
  • Line a loaf tin with coconut oil  to prevent mix from sticking to sides.
  • Place all mixed ingredients in a loaf tin.
  • Bake for 40 mins at 180c or until golden brown (depending on your oven).

 

 

 

Meet Tina!

 

I'm Tina and I took up running just over 16months ago - never thought I would run a 5k let alone a 50k..... It's amazing how months of persistence and determination can pay off! The support and encouragement from my fellow runners inspired and encouraged me to continue to challenge my ability, I am no means fast or elite but i try and challenge and measure my ability through myself and often times my stubbornness to try every race I can!!!

Currently I am training for a mountain marathon in Wales in June - again never thought I could do a marathon let alone a mountain one....

I love food and more importantly sweet food but then who doesn't! I felt that my sweet tooth kind of took over all the good I was doing with the training so I decided why not try and make sweet treats/foods that would benefit and support me in my training goals.

I am not a hardcore veggie eater so I do try to get the nutrition from where I can - either through the dinners I make or the goods I bake. I recently completed a Diploma in Diet and Nutrition and that really opened my eyes and knowledge to eating!

For veggies I blitz them in a blender and have that for breakfast and for everything else I either bake them in yummy treats or wholesome dinners but one thing is for sure I aim to get good food into me daily - genuinely have noticed the difference on energy, muscles and overall well-being.

I try to bake twice a week and constantly write down recipes in a 'little black book' or as they come into my head so I look forward to sharing them all with you RunInTheDark'ers!

To start off with here's a healthy chocolate fix as an alternative to Easter eggs!

CHILLI AND BEETROOT BROWNIES

Ingredients

  • 1 tablespoon of chilli flakes
  • 1 boiled beetroot
  • 2 bananas
  • 1/2 cup of almond flour
  • 3 tablespoons mixed seeds/flax/linseed
  • 1 cup of honey/maple syrup
  • 1 cup of raw cacao powder
  • 1/2 cup of hazlenuts / chopped walnuts
  • 1/2 cup of raisins
  • 3 tablespoons of coconut oil
  • 1 cup of rice flour/millet/buckwheat
  • Optional - some chocolate flavour protein powder
  • Roughly chopped dark chocolate pieces

Method

  1. Mash banana and beetroot until smooth
  2. Add all dry ingredients together in large bowl
  3. Mix in honey/maple syrup
  4. Add in banana beetroot mix
  5. Add in your coconut oil and mix well
  6. Pre-heat oven at Gas Mark 6/200c
  7. Line baking tray with parchment paper and pour mix in
  8. Bake for 35mins