When this article was written, many of us had just been allowed to run outdoors again after a month and a half of lockdown. For the weekend, here are vegetarian snacks with carbohydrate sources to help replenish glycogen after training.
Complex carbohydrates contain chains of sugar units, but this does not automatically mean slow absorption or high fibre. Foods such as whole grains, pulses and vegetables can provide fibre, vitamins and minerals alongside complex carbohydrates. Enjoy!
Bravas-style pumpkin with curry and cinnamon
- Pumpkin – 150g (¼ pumpkin)
- Table salt – 1g (1 pinch)
- Curry powder – 1g (1 pinch)
- Ground cinnamon – 1g (1 pinch)
- Black pepper – 1g (1 pinch)
- Herbes de Provence – 1g (1 pinch)
- Olive oil – 5g (1 dessertspoon)
- Cut the pumpkin into small cubes.
- Toss with the spices and oil.
- Coat thoroughly: the seasoning is the key.
- Arrange on a tray lined with suitable baking paper.
- Bake for 30 minutes at 180°C, until cooked.
- Try not to lick your fingers!
Kcal: 77kcal (with these quantities)
Protein: 57% of calories
Carbohydrates: 8% of calories
Fat: 35% of calories
A culinary illusion makes one dish look like another. We love bravas—and vegetarian snacks too!
Baked sweet potato crisps
- Orange-fleshed sweet potato – 150g (½ sweet potato)
- Olive oil – 7g (¾ tablespoon)
- Table salt – 1g (1 pinch)
- Black pepper – 1g (1 pinch)
- Peel the sweet potato.
- Slice very thinly with a mandoline.
- Preheat the oven to 200°C.
- Spread the slices on a lined baking tray.
- Mix oil with your preferred spices.
- Brush the slices with the mixture.
- Bake for 10–15 minutes, checking they turn golden without burning.
Kcal: 223kcal (with these quantities)
Protein: 66% of calories
Carbohydrates: 5% of calories
Fat: 28% of calories
Sweet potato is naturally low in fat and supplies carotenoids and other nutrients. The finished crisps’ fat content depends on added oil, just as with potato crisps.
Baked cassava chips
- Cassava – 150 g (½ root)
- Olive oil – 8g (¾ tablespoon)
- Table salt – 2g (1 pinch)
- Black pepper – 1g (1 pinch)
- Use commercially sold sweet cassava, peel thoroughly and prepare according to reliable food-safety guidance. Boil appropriately and discard the cooking water before making crisps; do not rely on briefly baking raw cassava to remove its natural cyanogenic compounds.
- Once safely prepared and cooled enough to handle, slice thinly.
- Preheat the oven to 200°C.
- Line a baking tray with suitable baking paper.
- Arrange the prepared cassava slices on the tray.
- Brush with a little oil.
- Sprinkle with salt and spices to taste.
- Bake the already safely prepared cassava for about 10–15 minutes, checking texture and preventing burning.
Kcal: 312kcal (with these quantities)
Protein: 74% of calories
Carbohydrates: 3% of calories
Fat: 23% of calories
Cassava supplies starch and energy. Fullness and digestion depend on preparation, portion and the meal; it should always be appropriately processed and cooked.
Aubergine dip with wheat tortilla crisps
- Aubergine – 120g (1 piece)
- Garlic – 5g (1 clove)
- Tahini – 10g (1 tablespoon)
- Lemon juice – 20g (2 tablespoon)
- Olive oil – 10g (1 tablespoon)
- Parsley – 2g (1 pinch)
- Cumin – 1g (1 pinch)
- Table salt – 1g (1 pinch)
- Black pepper – 1g (1 pinch)
- Wheat wrap – 42 g (1 tortilla)
- Preheat the oven to 200°C.
- Peel and dice the aubergine. Roast with garlic until tender.
- Cool briefly, then combine aubergine, garlic, tahini, lemon juice, olive oil, parsley and cumin.
- Season to taste.
- Mash with a fork, or blend for a smoother texture.
- Cut wheat wraps into triangles and toast in a suitable pan until crisp.
- Get dipping!
Kcal: 347kcal (with these quantities)
Protein: 43% of calories
Carbohydrates: 8% of calories
Fat: 49% of calories
Tahini is sesame paste; some recipes add oil. It contributes minerals such as iron and calcium, with amounts varying by product and whether the seeds are hulled.
Homemade beetroot hummus with pitta
- Tahini – 6 g (1 dessertspoon)
- Pitta bread – 50 g (1 bread)
- Table salt – 1 g (1 pinch)
- Olive oil – 5 g (1 dessertspoon)
- Canned beetroot – 30 g (1 piece)
- Sesame seeds – 3 g (1 dessertspoon)
- Garlic – 5 g (1 clove)
- Cumin -2 g (1 pinch)
- Lemon juice – 5 g (1 piece)
- Canned cooked chickpeas -100 g (1 jar)
- Blend cooked canned chickpeas, tahini, ground or whole cumin, salt, olive oil, cooked beetroot and garlic.
- Add a splash of lemon juice and stir.
- Blend until smooth.
- Toast the pitta, cut into 4 pieces and serve alongside.
- Sprinkle with black sesame seeds and enjoy.
Kcal: 386kcal (with these quantities)
Protein: 16% of calories
Carbohydrates: 52% of calories
Fat: 33% of calories
Beetroot provides nitrate, studied for effects on exercise efficiency in specific doses and situations. This does not mean a serving of hummus guarantees freedom from fatigue or improved performance.
For these snacks and a full week of recipes planned around you, explore our online sports nutritionist service.
