The Runner's Cookbook (part 2) - Tortilla soup with avocado, Ginger cookies, Mocha-cinnamon pudding

3. Tortilla soup with avocado

An ideal low-fat, low-calorie replenishing post-run option if you're running to get (or stay) trims

Tortilla soup with avocado

Active ingredients On top of much-needed liquid, chicken stock contains minerals such as potassium, bone-protecting calcium and phosphorous, and iron. The capsaicin in the chilies improves digestion and lowers heart disease risk. Using low-fat stock and skinless chicken breast and skipping the sour cream and cheese keeps it light, though you can sling them in for extra protein if you like. Finally, avocado brings B vitamins and magnesium to the recovery party both are key for energy metabolism, while the latter also aids protein absorption.

Per Serving 142kcal, 20g carbs, 3g fiber, 12g protein, 3g fat.

Your shopping list

·         1¹/₂ corn tortillas

·         160ml low-fat, low-salt chicken stock

·         200g tinned chopped tomatoes

·         2 chipotle chilies in a adobo sauce, finely chopped

·         150g shop-bought fresh salsa

·         90g tinned or frozen sweet-corn

·         250g cooked skinless chicken breast

·         ¹/₃ ripe avocado, sliced

·         Handful fresh coriander, chopped

·         Salt and freshly ground black pepper

Make it

1.    Heat the oven to 190C. Line a baking sheet with greaseproof paper. Cut the tortillas into ¹/₂cm-wide strips and place in a single layer on the baking sheet; bake until golden and crisp, which should take about nine minutes.

2.    Combine the stock, tomatoes, chilies, salsa and sweet corn in a medium-size pan. Bring to a boil; simmer for eight minutes.

3.    Stir the chicken into the soup, season with salt and pepper. Chill in the fridge if serving cold. Ladle the soup into bowls, and top each with avocado slices, coriander and tortilla strips.

Serves four

4. Ginger cookies

A pre-run energy hit that'll send you out with a smile on your face

Ginger cookies

Active ingredients With any fuel you take in close to your run, the key is keeping the fat and fiber down so your digestive system isn't taxed as you run. Here you get a carb-hit, and using cancer-fighting dates keeps the cookies moist without the need for butter or oil. Pre-run caffeine (from the coffee) boosts performance and lowers your perceived exertion, while ginger contains anti-inflammatory compounds.

Per Cookie 66kcal, 14g carbs, 1g fiber, 1g protein, 0.5g fat

Your shopping list

·         180ml hot coffee

·         160g chopped pitted dates

·         ¹/₂ tsp bicarbonate of soda

·         2 eggs (at room temperature)

·         60ml organic blackstrap molasses

·         190g whole wheat flour

·         1 tbsp ground ginger

·         ¹/₂ tsp each of salt, cinnamon and ground white pepper

·         ¹/₄ tsp ground cloves

·         ¹/₄ tsp ground nutmeg

·         40g chopped crystallized ginger

·         55g brown sugar

Make it

1.    Heat the oven to 180C. Combine the coffee, dates and bicarbonate of soda. Let it sit for 10 minutes. Mix in a food processor until nearly smooth.

2.    In a bowl, whisk the eggs and molasses, gradually adding the date mix.

3.    In a small bowl, whisk the flour, salt and spices. Stir into the date mixture then stir in the ginger pieces until just combined. Freeze for 30 minutes.

4.    Using a teaspoon, drop the dough into little mounds, a few inches apart, on a lined tray. Bake for 10 minutes (until they spring back when gently poked).

Makes 30

5. Mocha-cinnamon pudding

A well-earned treat for your taste buds that doesn't pack enough calories to trouble your conscience

Mocha-cinnamon pudding

Active ingredients Despite harboring less than 200kcal and a slender six grams of fat, this pudding provides you with a hit of muscle-repairing protein (from the chocolate milk). Plus there's bone-boosting calcium and, via the cinnamon, antioxidants that protect against diabetes and heart disease.

PER SERVING 176kcal, 30g carbs, 3g protein, 6g fat

Your shopping list

·         50g sugar

·         3 tbsp cornstarch

·         2 tsp instant coffee granules or espresso powder

·         ¹/₂ tsp ground cinnamon

·         Pinch of salt

·         480ml low-fat chocolate milk

·         50g dark chocolate, very finely chopped

·         1 tsp vanilla extract

Make it

1.    Whisk the sugar, cornstarch, coffee, cinnamon and salt in a large saucepan.

2.    Whisk in the milk over a medium heat then cook for about five minutes, stirring occasionally at first, then frequently, then constantly at the end, until the mixture thickens to a pudding consistency.

3.    Remove from the heat; add the chocolate and vanilla, whisking until the chocolate is smooth. Serve warm or pour into five containers to cool, placing cling film directly on the pudding to keep a skin from forming. Keep in the fridge for up to five days.