Charlie Watson, known around the world as The Runner Beans, has been an Impact Ambassador for 2 years, whilst sharing her running journey, life as a dietician and travelling adventures. Alongside all this, she has recently released her own recipe book specifically designed for runners: Cook, Eat, Run. With our Athletes’ Village in Guatemala being nestled right in the middle of an avocado farm - Charlie decided to share her favourite avocado recipe for you to try out.
by Charlie Watson
This loaf gives the avocado-on-toast obsession new meaning, although I have to admit that I haven’t tried this with a poached egg and chilli flakes on top! This is the ideal recipe to use up those avocados that are almost too ripe however, unlike banana bread, it doesn't follow the 'browner the better' rule - you still want those avocados to be green...ish.
Packed with potassium (an essential electrolyte for runners), B vitamins and folic acid, plus a great source of soluble fibre, monounsaturated fatty acids (good fats!) and Omega 3s. They are a powerhouse of nutrients.
Avocados tie perfectly with the Impact Race on my bucket list for 2021.... Guatemala. I've been told the food is some of the best of any of the Impact series and there's plenty of these green superfoods to help fuel your race day. The Guatemala Athletes’ Village is set in a small-scale, organic avocado farm, which means we absolutely know where our produce comes from, how they are grown and the rights of the workers. When shopping back at home, try to seek out Fairtrade and organic avocados where; and look on the label to see where they were grown - the closer to home the better.
1075g (22⁄3oz/1⁄3 cup) unsalted butter, softened
175g (6oz/3⁄4 cup) golden caster (super fine) sugar
150g (51⁄2oz) very ripe avocado, mashed
juice and finely grated zest of 1 lemon
2 medium eggs, whisked
200g (7oz/11⁄2 cups)wholemeal flour
1 tsp baking powder
1 tsp baking soda
100g (31⁄2oz/1⁄2 cup) full-fat Greek yoghurt
Preheat the oven to 180°C/350°F/gas mark 4 and line a 900-g (2-lb) loaf tin with baking paper.
In a large bowl, use an electric hand-mixer to whisk together the butter and sugar until light and fluffy. Mix in the mashed avocado and lemon juice and zest. Slowly, a little at a time, add the beaten eggs to the mix, whisking to combine.
In a separate large bowl, sift together the our, salt, baking powder and baking soda.
Fold half of the our mixture into the wet ingredients before folding in the yoghurt, followed by the remaining our mixture.
Spoon the batter into the prepared tin and bake for 55–60 minutes, or until an inserted skewer comes out clean.
Leave to cool in the tin for a few minutes before turning out onto a wire rack to cool completely. Cut into slices and serve. Perfect with a cup of tea mid-afternoon, as a pre-run snack or mid-morning pick-me-up.
For more recipes for runners to help fuel you during your training, click here.
Or purchase a copy of COOK, EAT, RUN. Cook, Eat, Run offers a no-nonsense approach to eating for runners and athletes of all levels. From filling breakfasts and high-protein snacks to post-run energy fixes and speedy suppers, it’s an essential companion for anyone looking to seize control of their fitness regime. Featuring 75+ simple recipes suitable for eating solo or for dining with friends, Cook, Eat, Run provides meals that work with your lifestyle rather than against it, whether you’re a ‘Couch-to-5K’ newbie or a pro-runner.
There’s a section dedicated to on-the-go fuel including homemade energy gels, hydration drinks and energy bars, alongside recipes from elite runners including Sara Hall, Kara Goucher and Molly Huddle, making it a must-read for anyone totting up their miles.
No fads. No calorie counting. Just real food for real runners.