Preparation time: 35 minutes Cooking time: 3 minutes
Bagels are packed with carbohydrate, ideal for before an endurance event: 60g carbohydrate from one bagel compared with 30–40g from two slices of toast or 50g/1¾oz rolled oats – and this is topped with a banana. The Nut Butter helps to slow down the carb release and prevent blood-sugar dips. You can buy it from the supermarket or health-food store, but making your own from your favourite nuts just takes a little patience. Walnuts are high in omega-3 fats, so make a nutritious butter that is especially good in savoury dishes, mixed with pesto or used in cake recipes that include walnuts. Almonds are high in calcium so are a great choice for vegans or those who struggle to get enough calcium without dairy options. Brazil nuts are high in the antioxidant selenium, which is necessary for many biological processes within the body.
For the Nut Butter (makes 310g/11oz):
310g/11oz/2 cups whole nuts of your choice, such as almonds, hazelnuts, cashew nuts or walnuts
For the Race Day Bagel:
1 wholemeal bagel
25g/1oz Nut Butter
1 large banana
1 First make the Nut Butter. Put the nuts in a food processor and run the machine for 12–15 minutes, stopping regularly to scrape the nuts down the side of the processor bowl and loosen the mixture from the base. Continue to process until the nuts are finely ground and form a ball around the blade. Keep processing until the nuts release their oil and the mixture forms a soft, smooth butter. Store in an airtight jar in the fridge for up to 3 weeks.
2 Preheat the grill/broiler to high.
3 Slice the bagel in half horizontally and toast the cut sides, then spread them with the Nut Butter. Slice the banana on top and serve straight away.
Nutrition facts (per serving)
Calories 470 Carbohydrate 80g Protein 18g Fat 18g (of which saturates 2g)