Why is it good for you? Avocados are heavy on calories, but these calories are rammed with energy-fuelled nutrients. They are a rich source of healthy unsaturated fat, and contain more potassium than bananas, so are a great way to recover after a long run: simply spread on fresh bread and add salt and lime juice. In this slow-release pasta dish, avocados add a delicious creaminess and will help strengthen the immune system to protect you through your chilly winter runs.

  • 400g spaghetti, wholemeal if possible
  • 4 slices of bacon
  • 2 ripe avocados
  • 1 large clove of garlic, peeled and crushed
  • A large pinch of salt
  • Plenty of freshly ground black pepper
  • A squeeze of lemon or lime juice
  • 25g feta cheese, sliced thinly or crumbled
  • 25g pack of basil leaves, roughly torn
  • 1 tbsp extra virgin olive oil
  • 200g pack of cherry tomatoes, halved
  • 1 dried chilli, crumbled

METHOD

  1. Cook the spaghetti in a large pan of salted boiling water, according to the instructions on the pack.
  2. While the spaghetti is cooking, grill the bacon. When it is crispy, transfer it to a plate, allow it to cool and break it into pieces.
  3. Cut the avocados in half and remove the stones. Scoop out the flesh and transfer to a plate. Mash with a fork, then add the garlic, salt and pepper, a squeeze of lemon or lime juice, the basil leaves and most of the feta (reserve a little of the basil and feta to garnish).
  4. Drain the spaghetti when it is cooked, saving about 2 tbsps of the cooking water. Return it to the saucepan with the reserved cooking water, and then stir in the avocado mixture, crispy bacon, baby tomatoes and a drizzle of extra virgin olive oil. Mix until combined.
  5. Serve on four warmed plates, and garnish with the reserved basil and feta, and a few sprinkles of dried chilli.

Nutrition Energy (kcal) 661 Protein (g) 22 Carbohydrate (g) 66 Fat (g) 35 Of which sugars (g) 1 Of which saturates (g) 8.5 Salt (g) 1.5 Fibre (g) 7.5

 

Kate Percy Athlete and cook, Kate is passionate about the link between good eating and better performance. Her bestselling books, Go Faster Food (£12.99), Go Faster Food for Kids, (£16.99), and FuelSmart for Race Day (£3.99) bring top sports nutrition advice to life with delicious recipes to help athletes fulfil their potential. They’re available at amazon.co.uk, in bookstores, or get a signed copy from her website at gofasterfood.com