Eating high carbohydrate meals can help you prepare for a strenuous race or sporting event. These nutritious dishes will keep you going. They also make great family supper meals.

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SWEET POTATO SALAD WITH PESTO DRESSING

Serves 4

3-4 sweet potatoes, scrubbed and cut into chunks

1 red pepper, seeded and chopped

Dressing

60ml pesto

60ml mayonnaise

10ml lemon juice

Boil the sweet potatoes until tender. Drain.

Add the dressing while still warm and mix in the chopped red pepper.

DRESSING: Combine all the ingredients and mix well.

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BROWN RICE WITH BEANS AND CHORIZO

Serves 4

15ml olive oil

125g chorizo sausage, sliced

1 onion, chopped

1 green pepper, seeded and chopped

400g can of chopped tomatoes

400g can of cannellini beans, drained and rinsed

500ml cooked brown rice

salt and pepper

2-3 spring onions, chopped

60ml chopped parsley

Heat the oil and gently fry the chorizo. Add the onion and green pepper and fry for a few minutes. Add the tomatoes and beans and simmer for 10 minutes until mixture has reduced.

Stir in the rice, seasoning, spring onions and parsley and serve warm.

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MEXICAN CHICKEN WRAP

Serves 4-6

15ml olive oil

1 red onion, chopped

10ml chopped garlic

1 red chilli, seeded and chopped

500g chicken mince

400g can of chopped tomatoes

400g can of red kidney beans, drained and rinsed

250ml chicken or vegetable stock

salt and pepper

a pinch of sugar

60ml chopped coriander

For serving

1 avocado, peeled and diced

1 tomato, seeded and diced

10ml lemon juice

flour tortillas

grated cheese

Heat the oil and fry the onion, garlic and chilli until soft.

Add the mince and brown, stirring with a fork to break up the lumps.

Add the tomatoes, beans and stock with seasoning and pinch of sugar. Simmer, uncovered, for 15 minutes until the mixture has reduced and thickened.

Remove from the heat and stir in the coriander before serving.

Mix the avocado with the tomato, lemon juice and some seasoning.

Serve the mince with the tortillas, avocado and cheese.

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STIR-FRY PORK WITH NOODLES

Serves 4

500g pork fillet or pork steaks, sliced

50ml soy sauce

50ml sherry

10ml chopped garlic

10ml chopped ginger

15ml cornflour

30ml peanut oil

300g stir-fry vegetables

200g egg noodles, soaked in hot water until soft

45ml plum sauce

60ml chopped coriander

Put the pork into a bowl and add the soy sauce, sherry, garlic, ginger and cornflour. Mix well and set aside to marinate for 30-40 minutes.

Heat the oil in a wok or frying pan and fry the meat in batches until golden brown. Remove and set aside. Add the vegetables to the oil and stir fry until just soft.

Return the meat to the pan along with any remaining marinade and fry for a minute. Add the drained noodles, plum sauce and coriander and mix well. Serve immediately.

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WASABI SALMON BURGERS

Makes 6

415g can of pink salmon, drained and flaked

250ml cooked mashed potato

10ml wasabi paste

1 bunch of spring onions white part only, chopped

10ml chopped garlic

1 egg, beaten

45ml chopped coriander

salt and pepper

flour for dusting

15-20ml olive oil

For serving

wholewheat rolls

rocket

sliced tomato

sliced cucumber

sliced red onion

Put the salmon in a bowl and mash with a fork. Add the mashed potato, wasabi, spring onions, garlic, egg, coriander and seasoning and mix well.

Shape the mixture into patties and rest in the fridge for at least an hour.

Dust patties with flour.

Heat the olive oil in a frying pan and cook the patties until golden brown on both sides.

Serve on rolls with rocket, tomato, cucumber and onion.

l Also delicious served with a mixed salad instead of the bread roll.

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BLUEBERRY CRUMPETS

Makes 12

250ml nutty wheat flour

250ml cake flour

10ml baking powder

50ml brown sugar

1 egg

375ml milk

250g blueberries

butter for frying

Sauce

250ml Greek yoghurt

50ml honey

Put the flours, baking powder and sugar into a mixing bowl. Combine the egg and milk and mix well. Add to the dry ingredients and mix to form a batter. Add blueberries, reserving a few for decoration.

Heat a knob of butter in a frying pan and add spoonfuls of batter. Cook until browned on one side, then flip over and cook on the other side. Repeat until all the batter is used.

Serve warm with sauce and reserved blueberries.

SAUCE: Combine yoghurt and honey and mix well.