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Recipe for a healthy race diet - Fishy jacket potatoes

Fishy jacket potatoes

Here are some healthy eating suggestions from Flora Nutritionist Dr Patricia Heavey that will not only sustain you for your Flora Women's Mini Marathon training but could become family favourites. All three are prepared with Flora Buttery, which will help reduce your intake of saturated fats.

“For a different breakfast that is also sweet, try French toast (slices of bread coated in egg and Flora Buttery and then fried).

“Bagels with seeds are another great source of energy. If you are very physically active, you may need up to 12 portions a day of carbohydrates — that’s double what is recommended.

“For lunch, fish provides an excellent source of protein and contains essential vitamins and minerals, such as selenium and iodine. We should aim to eat at least two portions of fish a week, including a portion of oily fish. Fresh tuna is an oily fish and is high in omega 3 fatty acids.

“When canned, it loses much of its fatty acids and although still a healthy choice, doesn't count as oily fish.

“Help make up your five-a-day of vegetables and fruit with a colourful curry dish. Herbs and spices add flavour to food and have health-promoting properties. Garlic, a member of the onion family, may help reduce cholesterol and blood pressure and improve circulation.

Recipes for these dishes and many more can be found on the Flora Women's Mini Marathon Facebook page. Happy cooking!”

Fishy jacket potatoes

Number of servings: 4

Preparation time: 15 mins

Cooking time: 2 hrs

>4 baking potatoes, scrubbed

25g (1oz)

>Flora Buttery

>85g (3oz) can sardines (or tuna) in tomato sauce

>85g (3oz) Cheddar cheese, grated

>1 teaspoon sesame seeds

>Bake potatoes in pre-heated oven at 200C, 400F, Gas 6 for 1½-1¾ hours, until soft.

>Halve potatoes and scoop out insides. Mash with Flora spread, sardines (or tuna) and two thirds of the cheese.

>Pile into the potato skins. Sprinkle with remaining cheese, mixed with sesame seeds.

>Return to the oven for 15-20 minutes.