Training

Vegan desserts

Vegan desserts

What you eat is an important element of your marathon training. Getting your diet right will help to keep your body well fuelled and ready for the miles ahead.

Vegetarian Meals in 30 Minutes, by best-selling author and nutritionist Anita Bean, features more than 100 nourishing recipes designed to support your training.

Try out these delicious vegan desserts and if you're looking for more inspiration, take a look at some healthy meals that can be made in just 20 minutes or these easy breakfasts for active lifestyles.

Raspberry and yogurt lollies

Raspberry and yogurt lollies

With just three ingredients, these healthy lollies are so easy to make. You can substitute blueberries, blackberries or strawberries, or mix them all in! I find this quantity of honey is just the right amount to balance the tartness of the berries but if it’s too sweet for your taste, then reduce the amount. Greek yogurt is thick and creamy, making the lollies deliciously ice cream-like.

Preparation time: 5 minutes (plus freezing)

Ingredients

  • 300ml (10fl oz) plain Greek yogurt
  • 1–2 tbsp runny honey
  • 150g (5oz) raspberries (fresh or frozen)

Makes 6

Method: Place all the ingredients in a blender, blitz until smooth and then pour into lolly or ice pop moulds to just below the rim. Pop the lolly sticks in and freeze for at least 4 hours. Alternatively, mash the raspberries and honey with a fork and fold into the yogurt for a marbled effect.

To unmould, dip the moulds in hot water for 10–15 seconds and serve immediately.

Nutrition per lolly:

  • 52 cals • 5g protein • 1 g fat (1g saturates)
  • 5g carbs (5g total sugars) • 1g fibre

Chocolate banana 'ice cream'

This healthy ‘ice cream’ is made with only two ingredients and takes just minutes to make in a food processor. It tastes like soft-serve ice cream but has fewer calories and contains no added refined sugar. Both cacao and cocoa are rich in polyphenols, which help improve levels of nitric oxide in the body and increase oxygen delivery to muscles during endurance exercise.

Preparation time: 5 minutes (plus freezing)

Ingredients

  • 4 ripe bananas
  • 2–3 tbsp cacao or cocoa powder (according to taste)

To serve: Raspberries or strawberries (optional)

Serves 4

Method: Peel and slice the bananas into ½-cm (¼ in) thick slices. Lay them on a large plate or baking sheet that will fit into your freezer, then freeze, uncovered, for 2 hours (or overnight).

Remove from the freezer and pop the banana slices into a food processor, along with the cacao or cocoa powder. If the banana slices have been frozen longer than 2 hours, allow to stand for 20 minutes at room temperature to soften slightly – you want the banana to be about 80 per cent frozen so it will still blend easily. Process until smooth, about 2–3 minutes, and serve straight away with raspberries or strawberries, if liked.

Nutrition per serving:

  • 113 cals • 3g protein • 2g fat (1g saturates)
  • 20g carbs (17g total sugars) • 3g fibre

Blackberry and apple crumble

Blackberry and apple crumble

Fruit crumble is a staple pudding in my house all year round, and it’s a delicious way to get at least one of your five-a-day portions for fruit and veg. This version has a tasty flapjack topping made with oats and almonds, so it’s higher in fibre, protein and vitamin E than regular crumbles. Blackberries are rich in polyphenols, which help reduce muscle soreness after exercise. I often use frozen berries, particularly in the winter, when fresh are more expensive. In any case, frozen fruit is just as nutritious as fresh, as it is frozen within hours of picking with minimal loss of vitamins.

Preparation time: 10 minutes
Cooking time: 20 minutes

Ingredients

  • 2 Bramley cooking apples, peeled, cored and thinly sliced
  • 300g (10oz) blackberries (fresh or frozen)
  • 1 tsp cinnamon
  • 2 tbsp ground almonds

For the crumble:

  • 50g (2oz) plain flour
  • 40g (1½oz) brown sugar
  • 75g (3oz) oats
  • 50g (2oz) butter
  • 50g (2oz) flaked almonds

To serve: Custard or Greek yogurt

Serves 6

Method: Preheat the oven to 190 °C/fan 170 °C/gas mark 5.

Place the apples in a saucepan with the blackberries and cinnamon and just enough water to cover the base of the pan by about 1 cm (½ in). Cover, bring to the boil and simmer for 5 minutes.

Meanwhile, prepare the crumble. Place the flour, brown sugar and oats in a mixing bowl. Add the butter and rub by hand or mixer into the mixture until it resembles breadcrumbs. Stir in the flaked almonds.

Tip the fruit into a baking dish and stir in the ground almonds. Scatter the topping over the top. Bake for 15–20 minutes until golden brown.

Serve with custard or Greek yogurt.

Nutrition per serving:

  • 289 cals • 6g protein • 16g fat (5g saturates)
  • 28g carbs (13g total sugars) • 5g fibre