Quick food fixes

Quick Food Fixes

For many of us, time to spend in the kitchen is at a premium, so we need some tasty ideas that we can prepare in next to no time.

These dishes are perfectly balanced for fuelling your runs, speeding your recovery and keeping you healthy – and the best part is they can each be conjured up in 15 minutes or less!

Tuna Nicoise

Have a salad day and give your body a triple hit of protein and good fats with this classic Gallic dish.


  • 6 new potatoes
  • 2 eggs
  • 1 handful green beans
  • 2 tuna steaks
  • 2 tbsp olive oil
  • 2 tsp red wine vinegar
  • 1 tsp Dijon mustard
  • 1 tsp crushed garlic
  • Pinch herbs de Provence
  • 2 heads baby gem lettuce
  • 6 anchovy fillets
  • 2 tomatoes, quartered
  • 12 small black olives
Vital statistics – Per serving (serves 2)
  • 594kcal
  • 25g carbs
  • 52g protein
  • 16g fat

Prep time: 15 minutes

Boil the potatoes for eight minutes in a large pan of water. For the last four minutes, add the eggs, then for the final minute, the beans. Drain, and then cool for two minutes.

Meanwhile, in a hot pan, sear the tuna for two minutes per side. Allow it to cool before slicing.

Put the oil, vinegar, mustard, garlic and herbs into a jar and shake. Tear the lettuce and add it to a bowl with the anchovies, tomatoes and olives.

Halve the spuds, peel and quarter the eggs, then continue to add to the bowl. Drizzle the dressing on, then top with tuna.

Power porkers

Replacing potato with lentils lowers the GI of traditional bangers’n’mash, creating a guilt-free recovery booster…

  • 2 tbsp olive oil
  • 4 pork sausages
  • 50g chopped onion
  • 1 tsp chopped garlic
  • 50g diced carrot and swede
  • 1 tin green lentils
  • 100ml chicken stock
  • 100ml red wine
  • 1 sprig rosemary
  • 1 tsp pre-chopped chilli
  • Salt and black pepper
Vital stats – Per serving (serves 2)
  • 542kcal
  • 40g carbs
  • 37g protein
  • 14g fat

Prep time: 15 minutes

Heat up one tablespoon of oil in a large frying pan and cook the sausages for two minutes. Then add the remaining olive oil, onion, garlic, carrot and swede, and cook for a further 10 minutes.

Meanwhile, empty the lentils into a large saucepan with a little water to cover them. Heat gently for four minutes, stirring occasionally. Do not allow to boil.

Drain, then put them back in the saucepan.

Add the stock, wine, rosemary, chillies and the sausages to the lentils. Bring to the boil then simmer as you check the sausages are cooked through.

Remove the rosemary sprig, season and serve.

Banana Sarnie

Natural sugars, potassium and low-GI sourdough bread deliver a delicious and sustained energy boost.

  • Olive oil
  • 4 slices sourdough bread
  • 1 banana
  • 1 tbsp honey
  • ½ lemon, juice and zest
  • A few fresh thyme leaves
Vital stats – Per serving (serves 2)
  • 512kcal
  • 56g carbs
  • 14g protein
  • 3g fat

Prep time: 15 minutes

Take the slices of sourdough, brush very lightly with olive oil and toast gently under the grill.

Peel the banana and cut half of it into small chunks. Mash the other half with honey, lemon juice and zest, and add the whole chunks and thyme leaves at the end to give the mixture some texture.

Spoon the banana mix between the slices, press together and microwave for 20-30 seconds – any longer and your toast will go soggy.

Falafel with tahini

A fast-prep dish that maximises energy levels, fuelling your run to the pitta end.

  • 400g falafel
  • 8 pitta breads
  • 100g watercress
  • 1 tsp crushed garlic
  • 1 tbsp tahini paste
  • 150g Greek yoghurt
  • Handful baby lettuce
  • Drizzle sweet chilli sauce
  • 1 tbsp hummus
Vital stats – Per serving (serves 4)
  • 313kcal
  • 50g carbs
  • 12g protein
  • 12g fat

Prep time: 4 minutes

Heat the oven to 200C. Bake the falafel for three or four minutes.

Toast the pittas for 30 seconds. Mix the garlic, tahini paste and yoghurt together in a bowl.

Divide everything between four plates, with the hummus and a drizzle of the sweet chilli sauce.