See below for a list of nutrionally balanced recipes to help with your Virtual Dublin Marathon preparation.
Flahavan's Ultimate Marathon Breakfast
880ml. Water / Milk
60g. Coconut oil
Place a pot on the stove and add water, salt and sugar.
Bring the water to the boil and add in the Flahavan’s oat flakes. Cook by simmering for 3 minutes. Remove from heat and add in the coconut oil as advised by our nutritionist Laurann O'Reilly.
The ultimate porridge breakfast before running the Dublin Virtual Marathon.
Carb-Stuffed Chicken on Pesto with Ratatouille
160g. Pasta Penne
4. Chicken breasts
100ml. Olive oil
2 Tins of chopped tomatoes
30g. Tomato puree
80g. Genovese Pesto
Dried mixed herbs
40g Leeks, diced
60g. Parmesan cheese
10g. Fresh herbs flat parsley and basil
100g. Onion, diced
60g. Mixed peppers, diced
60g. Aubergine, diced
60g. Courgettes, diced
Take breast of chicken and remove the inner fillet. Flatten out the inner chicken.
Mixed the cooked porridge pesto with onion, garlic, leeks and herbs. Take 40g approx. and place inside the opened chicken breast.
Cover over with the inner fillet and secure.
Coat the fillets in flour, then dip in beaten egg. Then dip them into a mix of savoury breadcrumbs and oatmeal.
(See the print version for the rest of the recipe.)
Beef Stir Fry With Assorted Vegetables And Noodles
600g. 4 steaks (cut into beef strips)
380g. Egg noodles
200g. Broccoli spears
200g. Onion, sliced
120g. Spring onions
200g. Sliced mixed peppers
200g. Mushrooms, sliced
50g. Mixed chilli, garlic, ginger
80 ml. Stir-fry oil
Prep all the different veg into strips. Line up the different vegetables on a dish. Chop the chilli, ginger, and garlic. Place a pan on the cooker and heat. Add stir fry oil. In a pan cook the steak to a medium, and rest. Place a stir-fry pan on the cooker, add stir-fry oil. Add in chilli, ginger, garlic and cook for 1 minute. Add in sliced onion and sliced mixed pepper. Add in sliced carrots and celery. Cook for 2-3 minutes. Add in the courgettes, mushrooms, and mangetout. Add in speared broccoli. Keep stir-frying, place a lid on the wok pan and steam. Cook off noodles in boiling water. Srain and add into stir-fry. Add in sweet chilli sauce. Carve the steak and flick through the stir-fry. Finish with herbs, season to taste and it's ready to serve.
Jerked Prawns Jambalya
32 Dublin Bay prawns, cooked
100ml. olive oil
1 onion, chopped
3. celery sticks, sliced
380g. wholegrain brown rice
1 tsp. mild chilli powder
1 tbsp. ground coriander
½ tsp. fennel seeds
600g. can chopped tomatoes
600ml. vegetable stock
2. yellow pepper, roughly chopped
4. garlic cloves, chopped
1. tbsp fresh thyme leaves
10g. chopped flat Parsley
2 whole Lemons - juice
Heat the oil in a large, deep frying pan. Add the onion and celery, and fry for 5 mins to soften. Add the rice and spices and pour in the tomatoes with just under 1 can of water. Stir in the bouillon powder, pepper, garlic, and thyme. Cover the pan with a lid and simmer for 30 mins until the rice is tender and almost all the liquid has been absorbed. Stir in the prawns and parsley, cook briefly to heat through, season to taste and finish with lemon and fresh flat parsley.
Marathon Halloween Power Salad
360g. Washed kale salad
100g. Raw grated carrots
150g. Charred sweet potato
150g. Roast pumpkin
200g. Cooked rice
320g. Ham Hock, cooked
30g. Mixed Seeds
Place all ingredients on chopping board and chop.
Place in a large bowl, add the mustard dressing and mix well.
Ready to eat.
Irish Autumn Kale and Tuna Salad
240g. White Tuna
360g. Salad kale
360g. Quinoa, cooked
100g. Spring onion
1. Gem lettuce
10g. Fresh herbs
200ml.Tuna Cream Dressing Mayo
Wash the kale and place in bowl
Add sliced spring onions
Add orange segments
Add gem lettuce and fresh herbs
Dress with the tuna mayonnaise
Penne Pasta Avocado
320g. Penne pasta
80ml. Olive oil
1 large onion, diced
3 orange segment and zest
4 garlic cloves, grated
10g mild chilli powder
5g ground coriander
2g cumin seeds
400g. can chopped tomatoes
200ml vegetable bouillon
4 avocados, stoned sliced
2 lime, zest and juice
5g. coriander, chopped
Cook the pasta in salted water for 10-12 mins until al dente. Meanwhile, heat the oil in a medium pan. Add the diced onions and fry, stirring frequently for 10 mins until golden. Stir in the garlic and spices, then tip in the tomatoes, half a can of water, and the corn. Cover and simmer for 15 mins. Meanwhile, toss the avocado with the lime juice and zest, Add in the orange zest and segments. Drain the penne and toss into the sauce with the coriander. Spoon the pasta into bowls, top with the avocado and scatter over the coriander leaves.
Dublin Spicy Oatmeal Taco
320g. Flahavan’s Oats
40 ml. Vegetable Oil
2. Garlic cloves, minced
160g. Mixed pepper
20g Taco Seasoning
12. Taco shells
¼ tsp Paprika powder
2 Whole lime juice
650 ml Water
Heat oil in a pot, add diced onion and mixed peppers.
Add garlic and cook for 15 seconds till fragrant.
Add oats, taco seasoning, paprika powder, lime juice, water, and salt.
Mix well and bring everything to a boil. Simmer for a few minutes till the oats are cooked and the mixture has thickened up.
Make the salsa by adding corn, diced tomatoes, mixed dice peppers, avocado, chopped jalapeno, chopped coriander, oil and lime juice
Top the oats mixture with salsa, grated cheddar, avocado and jalapeno.
Flahavan's Crab Risotto
300g. Arborio rice
60g. Flahavan’s oats
1 litre vegetable stock
3 clove Garlic crushed
5g Freshly Herbs (chive parsley)
Vegetables (selection) carrots, courgette, asparagus, broccoli
50g. Irish Butter
75g. Dubliner Cheese, grated
25g. Parmesan cheese
Place the pot on stove/cooker, add oil and heat.
Add in finely chopped onions.
Add in crushed garlic, and cook off for two/three minutes.
Add in arborio rice and begin the cooking.
Add in stock little by little to slowly open each grain of rice. Add in the barley and keep cooking until all the stock is absorbed and the rice is soft, but with a bite.
Add in the oatmeal, butter, and grated cheese.
Prep the vegetables, blanch in boiling water, and refresh. Finish off in butter.
Flahavan’s Savoury Porridge Cakes, Bacon and Poached Eggs
250g. Flahavan’s Oats
100g. Onion, diced
100g. Leeks strips
100g. Potato, diced
10g. Fresh herbs
50g. Coconut oil
125g. Irish Dubliner cheese, grated
4. Crispy cooked bacon
8. Poached eggs
Heat oil in a pan, add chopped onions and diced potatoes. Sauté for 2 minutes and add the leeks and Flahavan’s oats. Stir the oats for a few seconds and add all the water, salt and pepper. Bring this to a quick boil, and simmer for 3-4 minutes. Add cheese and freshly chopped herbs and mix. Shape the mix into oat cakes then pass through the flour egg wash and savoury oat breadcrumbs. Fry the oat cakes in the pan til golden brown. Cook the bacon. In a pot, add the water and white vinegar. Bring to the boil add the eggs one by one. Poach gently. To serve, place the two savoury Flahavan’s oatmeal cakes on the plate. Top with the crispy bacon and place one poached egg on each cake. Dress with a dusting of paprika and fresh herbs.
Dublin Bay Prawn Runner Salad
400g. Mixed leaves
32 Dublin Bay prawns
120g. Onion diced
200g. Brown rice, cooked
200g. Broccoli spears
200g. Sweet potato, diced
200g. Mixed Beans
Take a bowl and add all the ingredients.
Mix well and place onto a board.
Roughly chop and place back into a bowl.
Dress with lemon dressing and mix the salad.
Serve in a bowl.
Dublin City Carb Wrap
8 Whole eggs
160g. Sweet potato
1200g. Spring Onion sliced
1200g. Tomato diced
1600g. Dubliner cheese
5g Fresh Herbs (flat parsley)
Salt and Pepper
Place pan on the stove, add oil and heat.
Crack two eggs into a bowl and mix.
Add sweet potato, spring onion, and tomato.
Pour egg mix on top, and work the egg in the pan until set.
Sprinkle the cheese all over the omelette and season to taste.
Place the wrap on the board and slide the omelette on to it.
Roll the wrap tight and cut at an angle. Ready to eat.
Cockles & Mussels Carb Tagliatelle
Place pot on stove and cook pasta to al dente, approximately 5 minutes. Remove, strain, and refresh under cold water.
Heat pan, add butter and add the diced onions and sliced leeks. Add the cockles and mussels and place a lid on the pot.
Cook for 2 minutes then add in the Guinness and fish stock.
Cook for 3-4 minutes until all the mussels and cockles are open
Add in crème fraiche, bring to the boil, thicken with corn flour. Add in linguine, fresh herbs and season to taste.