A recent study published by leading doctors for the Postgraduate Medical Journal has linked a Mediterranean diet perfect for enhancing a longer life and tackling obesity. MR looks at the perfect pre-race and post-race Mediterranean meals.

 

Pre-race:

In Mediterannean dishes Legumes (beans, nuts and seeds) are traditionally soaked in water the night before consumption and dried the next day, studies have shown that this keeps the nutrients locked inside the food and neutralises any anti-nutrients from sprouting on the food that may take away any valuable energy. Legumes are also ideal slow-starch releasing carbohydrates, making them the perfect pre-race meal for any long distance runners. So here’s a tasty legume dish.

bd12_1106gigante_xl

 

Serves 1

Ingredients Method
  • 1 cup of gigante geans
  • 1 bay leaf
  • Coarse salt & ground pepper
  • ¼ cup extra virgin olive oil
  • ½ onion, cut into ¼ inch dices
  • ½ carrot, cut into ¼ inch dices
  • 1 stick of celery, cut into ¼ inch dices
  • 1 clove of garlic, chopped
  • ¼ tsp of aniseed
  • ¼ tsp of red pepper flakes
  • ½ tsp of grated lemon zest (from 1 lemon)
  • ½ tsp of chopped, fresh thyme
  • ¼ cup of chopped parsley
  1. Using a sieve, rinse beans in water, before placing in bowl and leave overnight.
  2. Drain beans and rinse; put beans in saucepan filled with 6 inches of water, add bay leaf and bring to boil, reduce to a low heat once frothing or beans are tender, for around 1½ to 2 hours, season with salt and cook for 5 more mins, drain beans and discard the bay leaf.
  3. Meanwhile heat oil in large frying pan over medium heat. Add onion, carrot and celery, season with salt and pepper and stir regularly until veg is tender, approx. 10 mins, add garlic, aniseed, red pepper flakes and lemon zest, cook for 1 more min.
  4. Add beans and thyme to vegetables and fry for 10 more mins, toss in parsley just before serving, add or reduce any seasoning as you feel fit during the cooking.

Nutritional Info:
749kcal, 19.1g protein, 74.4g carbohydrates (14.5g sugars), 49.2g fat (9.9g saturated fats), 11.85g fibre

 

Post-race:
The Mediterranean diet is also largely fish-based providing the ideal protein needed for repairing those tired muscles after a long run, as well as being a food that’s fresh, fishy and flavoursome.

Mediterranean Fish Fillets.ashx

Serves 2

Ingredients Method
  • 1 tsp extra-virgin olive oil
  • 1 small onion, thinly sliced
  • 2 tbsp dry white wine
  • 1 clove of garlic, finely chopped
  • 1 cup canned diced tomatoes
  • 4 kalamata olives, pitted and chopped
  • 1/8 tsp dried oregano
  • 1/8 tsp freshly grated orange zest
  • 1/4 tsp salt, divided
  • 1/4 tsp freshly ground pepper, divided
  • 8oz thick cut, firm-fleshed fish fillets (any white fish is OK)
 1. Preheat oven to 450°F.
2. Heat oil in a medium nonstick skillet over medium-high heat. Add onion and cook, stirring often, until lightly browned, 2 to 4 minutes. Add wine and garlic and simmer for 30 seconds. Stir in tomatoes, olives, oregano and orange zest. Season with 1/8 tsp salt and 1/8 tsp pepper.
3. Season fish with the remaining 1/8 tsp each salt and pepper. Arrange the fish in a single layer in a pie pan or baking dish. Spoon the tomato mixture over the fish. Bake, uncovered, until the fish is just cooked through, 10 to 20 minutes. Divide the fish into 2 portions and serve with sauce.

Nutritional Info (per serving):
234.8kcal, 7.5g fat(0.3g saturated fats), 28.2g protein, 13.2 carbohydrates (4.0g sugars), 2.8g fibre