One of the region’s leading chefs has created a range of recipes designed for runners taking on the Bupa Great Birmingham Run this October.

‘Carbs Re-loaded’ is a selection of healthy meals put together by award-winning Opus at Cornwall Street chef director David Colcombe; offering a balance of essential carbohydrates, protein and fats needed for optimal running performance.

Mr Colcombe said: “Eating healthily and sensibly is especially important when you’re training for something like a half marathon, so I’ve created these recipes to give runners the boost they need, before and after training.

“These are not recipes for a professional kitchen but quick and easy dishes anyone can create at home – I’ve chosen everyday ingredients, low in fat, gluten-free, high in magnesium, fibre and protein.”

Mr Colcombe was joined at the launch of the recipes by ex England cricketer, Ashley Giles, who is supporting The Brain Tumour Charity runners, and Birchfield Harriers athlete Jade Surman.

Mr Giles said: “The nature and look of nutrition in sport has changed hugely over the last 20 years; when I started my career in cricket, nearly everything we ate had chips with it.

“Nowadays, everything we put into our bodies is measured, checked and weighed because it’s an important part of giving your performance edge.”

Opus is also offering every entrant to the Bupa Great Birmingham Run a 20 per cent discount voucher at each of their venues, which they will receive with their entry number.

Find out more about the Great Birmingham Run at www.greatrun.org/birmingham

Millet, beetroot, sheep’s ricotta, English radish and pine nut salad
Millet, beetroot, sheep’s ricotta, English radish and pine nut salad
 

MILLET, BEETROOT, SHEEP’S RICOTTA, ENGLISH RADISH AND PINE NUT SALAD

Serves 4

100g fresh sheep’s ricotta

80g millet (or cous cous)

Bunch of parsley, mint and dill

Bunch of breakfast radish

600g cooked beetroot

1 lemon zest and juice

2 tbsp toasted pine nuts

Rapeseed oil

Balsamic vinegar

Salt and pepper

Method

Cook beetroot in skins in salted water until tender. Refresh in ice cold water. When cold, peel and put aside

Cook millet in plenty of salted water until softened. Refresh in cold water. Set aside and keep dry

Tear herbs into small pieces, combine radish, pine nuts, lemon zest and juice

Add olive oil and seasoning. Set aside

Take beetroot and scatter ricotta and millet together

Top with olive oil and balsamic to serve

Chef’s top tip: Millet is available at all good health stores, but you can always replace it in this recipe with cous cous.

Marinated free range chicken with lemon, honey, toasted sunflower and pumpkin seeds and bulgar wheat salad
Marinated free range chicken with lemon, honey, toasted sunflower and pumpkin seeds and bulgar wheat salad
 

MARINATED FREE RANGE CHICKEN WITH LEMON, HONEY, TOASTED SUNFLOWER AND PUMPKIN SEEDS AND BULGAR WHEAT SALAD

Serves 4

1 chicken or baby chicken, spatchcock style (back bone removed)

Marinade:

90g runny honey

50g rapeseed oil

20g garlic

10g coriander

15g almond paste

Bulgar wheat salad:

200g cooked bulgar wheat

15g sunflower seeds

15 pumpkin seeds

10g preserved lemon, peel into fine strips

Parsley

Mint

Salt and pepper

80g rapeseed oil

29g flaked almonds

Dressing:

30g clear runny honey

Juice of lemon

80g olive oil

Method

Blend marinade ingredients into a smooth paste and brush on chicken

Marinate over night

Cook chicken at 220ºC for 20 minutes, leave and rest. Portion into 4

Toast pumpkin and sunflower seeds until golden. Set aside.

Combine bulgar wheat, lemon peel, parsley, mint, seeds and flaked almonds

Season with salt and pepper

Dress on plate

Chef’s top tip: The above cooking time is for a baby chicken; if you are using smaller portions of marinated chicken, it will only need five minutes’ cooking on each side in a pan.

In all cases, check cooking times according to the weight of meat and ensure the chicken is properly cooked through before serving.

Morning training breakfast, created by David Colcombe of Opus
Morning training breakfast, created by David Colcombe of Opus
 

MORNING TRAINING BREAKFAST

Serves 4

250g porridge oats

100g quinoa

5g cinnamon

300ml apple juice (natural)

1 Discovery apple

50g flaked almond

50g maple syrup

Method

Cook quinoa in salted boiling water. Refresh and set aside. Keep dry

Cook out oats in apple juice infused with cinnamon and add quinoa at end to warm

Add sliced apple and flaked almonds for garnish and pour maple syrup on the top.

Chef’s top tip: This recipe works well with any seasonal fruits, such as blackberries, strawberries etc.

Kidney bean, spelt, gem lettuce and sardine salad
Kidney bean, spelt, gem lettuce and sardine salad
 

KIDNEY BEAN, SPELT, GEM LETTUCE AND SARDINE SALAD

Serves 4

400g tinned sardines

200g cooked spelt

2 heads of gem lettuce

410g tin of kidney beans, rinsed and drained

150g dried apricots, chopped

15g fresh coriander, chopped

¼ red onion, chopped

500g washed kale, finely chopped

6 quails eggs

3 tbsp rapeseed oil

Dressing

1 tbsp ground cumin

1½ tbsp course grain Dijon mustard seasoning

50ml olive oil

Method

Cook spelt and set aside

To make dressing, whisk cumin, mustard and seasoning and slowly add oil

Cook quails eggs in boiling water for 1 minute 50 seconds. Refresh in ice water

Place in a large bowl the kale, kidney beans, apricots, onion, coriander and sardines

Add spelt, toss and coat all ingredients

Serve on plate finished with soft-boiled quails egg and dress with coriander leaf.

Chef’s top tip: You can use regular soft boiled eggs instead of the quails eggs; without the sardines, this also makes a great side dish to a main course of fish or chicken.