Runners

JULY 2018 RUNNERSWORLD.CO.UK 073FUEL1. All about avocadoThe porridge version ofavocado toast (sort of),and packed with healthyfats, ibre and vitamins Eand K. The hot sauce isthere for fun.``````½ avocado, sliced1 fried or poached egg1 tsp pumpkin seedsDash of hot sauce(optional)``````Fan the avocado slicesover porridge, then slideon the egg and sprinklewith pumpkin seedsand a dash of hotsauce, if desired.2. Smokin’ salmonLoad up on the proteinand heart-healthyomega-3s in salmon.The oily ish is alsorich in potassiumand vitamin B12.``````1½ tbsp crème fraiche30g crumbled smokedsalmon1 tsp of mixed poppyseeds, toasted sesameseeds, dried garlic,dried onion and apinch of sea salt.``````Mix the crème fraicheinto porridge and top withsalmon and spice mix.3. Green gardenWarm porridge wiltsyour greens, makingit easy to down a bigportion of veggies –no salad needed!``````Handful of baby rocket,lightly packed30g crumbled freshgoat’s cheese¼ tsp lemon juice1 tsp pine nuts``````Stir in the rocket while theporridge is still very hot.Let it sit for one minute towilt the greens, then topwith the goat’s cheese,lemon juice and pine nuts.4. Mediterranean mixUse leftover chicken andsesame-based tahini fora meal that’s high inprotein, ibre and heart-healthy fat. Chicken isalso rich in vitamin B3(niacin), which convertscarbs to energy.``````30g shredded cookedchicken1½ tbsp tahini¼ tsp chilli oil orsesame oil¼ tsp lime juice``````Top porridge with chickenand tahini, and drizzle withoil and lime juice.5. Perfect prawnsPrawns are a leanprotein, while butterhelps you absorbnutrients.``````1 tbsp butter80g medium prawns2 dashes Worcester sauce¼ tsp lemon juice1 tbsp chopped parsleyMelt the butter over amedium heat and fry theprawns, adding Worcestersauce and lemon juicewhen prawns are cookedthrough. Stir the prawnsinto porridge and top withWORDS: NAOMI TOMKY. PHOTOGRAPHS: the parsley.MITCH MANDEL. FOOD STYLING: JULISSA ROBERTS