PUMPKIN CHOCOLATE CHIP BREAD

Filled with spices, this bread is a perfect post-run treat

By Megan Hetzel

Pumpkin blends with cinnamon, nutmeg and gooey chocolate in this moist dessert bread. A sweet finish after dinner, this bread holds its own beside its circular counterparts. Rich in antioxidants – this recipe uses a whole can of pumpkin – loaves of this bread are also great for homemade gifts.

PUMPKIN CHOCOLATE CHIP BREAD
What you’ll need:
1 cup margarine at room temperature
4 large eggs at room temperature
2 cups sugar
3 ½ cups flour
2 teaspoons baking soda
1 teaspoon salt
1 teaspoon nutmeg
2 teaspoons cinnamon
½ teaspoon ground cloves
½ teaspoon ginger
1 ½ cups pumpkin (or one 425g can)
1 bag chocolate chips
Non-stick spray
2 loaf pans

How to make it:
1. Preheat the oven to 175 degrees Celsius.

2. In one bowl, combine the margarine, sugar and eggs in a large bowl – this is the “wet mixture.” A wooden spoon works best for this.

3. In another bowl, combine flour, baking soda, salt, nutmeg, cinnamon, cloves and ginger – this is the “dry mixture.”

4. Mix a third of the dry mixture in with the wet, then add a third of the can of pumpkin. Continue with another third of the dry and pumpkin until everything is combined into one bowl. Make sure everything is mixed well.

5. Stir in the chocolate chips.

6. Split mixture into 2 loaf pans sprayed with cooking spray.

7. Bake at 175 degrees Celsius for 70 minutes.

8. Remove from pans after about 10 minutes and let them cool for about half an hour before cutting slices to serve.

SPINACH, BACON AND SWEET POTATO SALAD

 SPINACH, BACON AND SWEET POTATO SALAD

This salad is glorious in colour, full-flavored and really filling. Eat it for a whole-meal lunch or serve it as part of dinner.

INGREDIENTS
2 sweet potatoes, peeled, cut into pieces
¼ cup olive oil
Salt and freshly ground black pepper to taste
2 thick slices of bacon
1 red pepper, cored and chopped
1 small red onion, halved and thinly sliced
1 tbsp fresh ginger, peeled and minced
1 tsp ground cumin
Juice from 1 orange
450g fresh spinach

METHOD
Preheat the oven to 200°C. Put potatoes on a baking sheet, drizzle with two tablespoons of the oil, sprinkle with salt and pepper; toss to coat. Roast, turning occasionally, until crisp and brown outside and tender inside, about 30 minutes. Remove and keep on the pan until ready to use. While potatoes cook, put bacon in a stainless steel or other non-reactive skillet and turn heat to medium. Cook, turning once or twice, until crisp. Drain on paper towel and pour off fat, leaving darkened bits in the pan. Put back on medium heat; add remaining oil to the pan. When hot, add bell pepper, onion, and ginger to the pan. Cook, stirring once or twice until just softened, about five minutes; stir in cumin and bacon (broken into pieces). Stir in orange juice and turn off heat. (The recipe can be made up to an hour or so ahead to this point. Gently warm dressing again before proceeding.) Put spinach in a bowl large enough to comfortably toss the salad. Add the potatoes and warm dressing. Toss to combine. Serves four.
KILOJOULES PER SERVING: 1172
CARBS: 28G
PROTEIN: 7G
FAT: 16G

SCUMPTIOUS SANDWICHES

The right ingredients turn a humble sandwich into a nutrient-packed meal
By Matthew Kadey

What's for lunch? For many time-strapped runners, the answer – at least a few days a week – is a sandwich. “If built correctly, they provide energising carbs, protein to repair muscles, healthy fats for hormone production, and vitamins to build immunity,” says Anthony Meade, an Adelaide-based sports dietitian and runner. Take your lunch to the next level with these six unique recipes (each serves two). You'll never go back to ham and cheese again.

Fat Burner: 

SALMON WITH CHILLI AIOLI
Swap your tuna salad for salmon and you'll get more inflammation-reducing omega-3s. Scientists in Japan found that capsaicin, the nutrient that gives chilli sauces their kick, can increase fat-burning during exercise. Dark rye bread contains up to five grams of fibre per slice – more than wholemeal.
Assemble Mix 3 tablespoons low-fat mayo and 1 teaspoon jarred chilli sauce; set aside. Combine one 100g can salmon, juice of ½ lemon, 2 tablespoons chopped fresh dill, 1 minced garlic clove, and salt to taste. Divide between 2 slices of dark rye; top each with rocket, tomato, half the aioli, and a second slice of rye.

Electrolyte Replacement: 

FIG PROSCIUTTO SANDWICH
Dried figs contain calcium, iron, and potassium. The latter “works with sodium to maintain the body’s water balance,” says Meade. Prosciutto is high in sodium, making it ideal after a sweaty run, when you need electrolytes. Red capsicums are brimming with vitamin C, which Harvard researchers have found may keep upper-respiratory-tract infections at bay.
Assemble In a pot, boil ½ cup apple cider and ½ cup dried figs, then simmer for 10 minutes. Move to a food processor; blend with 1 teaspoon honey, 1 tablespoon lemon juice, and 1/4 teaspoon cinnamon. Spread on 4 slices wholemeal baguette. Top 2 slices each with 1 slice prosciutto, 1 slice Swiss cheese, baby spinach, and roasted red capsicum. Top with remaining bread.

Immunity Booster: 

CURRY EGG SALAD
Velvety Greek yoghurt gives egg salad a protein boost along with a dose of probiotic bacteria. A study published in 2011 in the Nutrition Journal found that athletes who take a daily probiotic supplement have a 50 per cent decrease in symptoms of upper-respiratory-tract infections. Eggs are rich in muscle-friendly protein, vitamin D, vitamin B12, and selenium. Dried fruit adds natural sweetness along with an extra hit of antioxidants and carbs.
Assemble Mix 1/4 cup Greek yoghurt, 2 tablespoons raisins, 1 teaspoon Dijon mustard, 2 sliced spring onions, ½ teaspoon curry powder, and salt and pepper to taste. Mix 4 chopped, hard-boiled eggs with yoghurt. Cut two wholegrain rolls in half. Divide mixture across 2 slices; top each with avocado, coriander and remaining roll.

Heart Health: 

ALMOND PEAR SANDWICH
Compared to peanut butter, almond butter contains more of the bone-building minerals calcium, magnesium, and phosphorus. It also has more monounsaturated fat, “which improves blood cholesterol levels,” says Meade. Pears add fibre, while dried apricots are a good source of beta-carotene, which bolsters immunity.
Assemble Whisk 3 tablespoons almond butter, 1 teaspoon honey, 1/4 teaspoon cinnamon, and 1/4 teaspoon vanilla extract. Spread on 2 slices of wholegrain bread; top each with 4 thin pear slices, 2 tablespoons chopped dried apricots, 2 tablespoons crumbled cheese, and a second slice of bread.

Muscle Recovery: 

CHICKEN PESTO PITAS
Chicken breast is an excellent source of protein and niacin. “Your body needs this B vitamin to produce energy,” says Meade. The carbs in wholegrain pita help replace energy stores post-run. Carrots get their vibrant hue from stellar amounts of the antioxidant beta-carotene and are a good source of vitamin K, “which assists with bone strengthening,” says Meade, “so it's important for preventing stress fractures.”
Assemble Mix 120g cooked, shredded chicken breast with 1 tablespoon jarred basil or chargrilled vegetable pesto. Slice two wholegrain pocket pitas in half; stuff each half with an equal amount of the chicken pesto. Stuff all four pitas with grated carrot and lettuce.

Weight-Loss: 

MIXED BEAN WRAPS
Wraps have about 20 per cent fewer kilojoules than two slices of bread, while a half-cup of beans has seven grams of hunger-reducing fibre. Beans are also a non-meat source of iron, and eating vitamin C-rich veggies (such as artichoke hearts) boosts absorption of this mineral. “Iron helps carry oxygen to your muscles,” says Meade. “If you don't get enough, your running suffers.”
Assemble In a food processor, blend a 400g can four bean mix, 3 tablespoons olive oil, 2 garlic cloves, juice of ½ lemon, 1 tablespoon fresh thyme, ½ teaspoon paprika, ½ teaspoon cumin, and salt and pepper. Spread over two wholegrain wraps. Top each with 1/3 cup artichoke hearts, 1/4 cup parsley, and 1/4 cup roasted red capsicum; roll and slice in half.

QUICK BAKED PEARS

  

 Quick Baked Pears Recipe From HEALTH

Ingredients

• 2 large Bosc pears
• 2 teaspoons sugar
• 1/4 teaspoon cinnamon
• 1/4 cup dried cranberries or dried mixed fruit (such as Sun-Maid Fruit Bits)
• 1/4 cup low-fat granola
• 1/4 cup apple juice
• 1/2 cup vanilla low-fat frozen yogurt, divided into 4 small scoops

Preparation

1. Peel pears; cut in half lengthwise. Use a melon baller or grapefruit spoon to remove core and seeds, creating a hollow.

2. Place pear halves, with cut sides up, in a glass pie plate. Combine sugar and cinnamon; sprinkle evenly over pears.

3. Combine cranberries and granola; mound into hollows of the pear halves. Pour the apple juice in and around pear halves. Cover dish loosely with wax paper.

4. Cook in microwave on HIGH 6-8 minutes or until the pears are tender when pierced with a knife. Let stand in the dish 5 minutes. Use a large slotted spoon to transfer the pears to serving plates.

5. Drizzle juices from pie plate over pears and serve with frozen yogurt.

Nutritional Information

Calories per serving:	176
Fat per serving:	2g
Saturated fat per serving:	1g
Monounsaturated fat per serving:	0.0g
Polyunsaturated fat per serving:	0.0g
Protein per serving:	3g
Carbohydrates per serving:	40g
Fiber per serving:	4g
Cholesterol per serving:	16mg
Iron per serving:	1mg
Sodium per serving:	32mg
Calcium per serving:	78mg

BLACK FOREST SMOOTHIE

Anytime Black Forest Blizzard 

Pam Anderson blends this healthy makeover of a classic drink for a pre- or postrun treat. By Pam Anderson  


Plain Greek yogurt has roughly twice the protein and half the sugar of plain traditional yogurt.
Cherries contain antioxidants that help reduce post run inflammation. "To add crunch, stir in Chocolate Wafers," says Anderson.

1 heaping cup frozen, dark sweet cherries
1 frozen banana, cut into chunks
1 cup chocolate soymilk
1/4 cup Greek yogurt
2 teaspoons honey or agave syrup
1/4 teaspoon almond extract
4 Chocolate Wafers, crumbled

Place all the ingredients–except the Famous Chocolate Wafers–in a blender; process until creamy smooth. Divide between two glasses. Top each with a portion of crumbled Famous Chocolate Wafers. Serves two.


Calories Per Serving: 273
Carbs: 53 g
Fiber: 4 g
Protein: 7 g
Fat: 4 g

SPAGHETTI BOLOGNESE

Spaghetti Bolognese with Whole Grain Pasta

Fire-Roasted Meat Sauce
Brown 450 grams of beef mince in a pan. Add 1 chopped onion, 1 chopped capsicum, and 3 minced garlic cloves; cook 3 minutes. Add an 800g can fire-roasted tomatoes and 140g can tomato paste. Season with oregano, basil, chilli flakes, salt and pepper. Add 1/3 cup red wine and 1 tablespoon sugar. Simmer, reduce heat and cook 1 hour.

Tips For Preparing Whole-Grain Pasta
1 Use a big pot: The pasta will cook more evenly.
2 Add salt: Salting the water improves flavour.
3 Don't add oil: Oil in the water prevents sauces from clinging.
4 Stir the pasta:Whole-grain pastas tend to stick; stirring minimises that problem.
5 Taste often: It’s done when you bite it and it’s slightly resistant.
6 Don't rinse: It removes starch that helps sauces cling. But do rinse soba, which turn gummy otherwise.
7 Finish cooking in the sauce: This helps pasta absorb the sauce.
 

LEMON-RICOTTA SQUARES

Reduce fat – but not flavour – with these delicious waistline-friendly lemon squares

Ingredients
1/2 cup lemon infused olive oil
150g caster sugar
3 free-range eggs, separated
Zest of three lemons plus the juice of one
400g tub of ricotta
125g self-raising flour or 140g ground almonds
1 teaspoon baking powder

Method
Preheat the oven to 180°C.

Beat together the oil, sugar and the yolks of the eggs.

Add the ricotta and zest and juice of the lemons, beating them all together.

In a separate clean bowl, whisk the egg whites until they form stiff peaks.

Carefully fold the egg whites into the main mixture, trying not to lose too much air through over-mixing, then do the same with the flour (or ground almonds) and baking powder.

Pour the mixture into a large cake tin. Bake for about 40 minutes, until golden brown on top.

Cool and cut into 15 slices.