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Recipes for Runners: Sprout Satay

Dec 26, 2019 | Nutrition, Nutrition for Running, Pre Run Training Nutrition, Recipes for Runners | 3 comments

My cookbook is out today!

Probably should caveat that by saying that unfortunately it’s not out in the US until 4th Feb (but I do have some fun US trips planned in Feb and March to launch it…Phoenix, Atlanta and NYC so keep your eyes peeled if you live in those areas!).

This day has been a long time coming, and I cannot wait to share more with you over the next few months as well as new recipes now that I’m finally over the stress that comes with recipe testing for 75+ recipes in a short period of time.

Considering its Christmas time I wanted to share something festive(ish) and since Brussels sprouts used to be something I hated but now love, here’s one of my 20 Minute Meals from Cook Eat Run.


Sprout Satay 


  • 250g (9oz) Brussels sprouts, trimmed and halved
  • 1 Tbsp coconut oil, melted
  • 1 clove garlic, crushed
  • 1-cm (1⁄2-in) piece fresh root ginger, finely grated
  • 200g (7oz) baby sweetcorn, roughly chopped
  • 200g (7oz) mange tout (snow peas)
  • 2 Tbsp korma/medium curry paste
  • 2 Tbsp chunky peanut butter 200ml
  • (7fl oz/scant 1 cup) full-fat coconut milk
  • 1 lemon: 1⁄2 for juicing; 1⁄2 cut into 2 wedges
  • 2 spring onions (scallions), finely sliced
  • salt and freshly ground black pepper, to taste
  • brown rice or noodles, to serve

Preheat the oven to 200°C/400°F/gas mark 6.

Arrange the sprouts in a roasting pan in a single layer and drizzle over half of the coconut oil. Season with salt and pepper and roast for 15 minutes until soft and golden.

Meanwhile, heat the remaining coconut oil in a large non-stick sauté pan, add the garlic and ginger and fry for
1 minute, then add the baby sweetcorn (baby corn) and fry for a further 3 minutes. Add the mange tout (snow peas) and fry for a further 2 minutes, then remove the vegetables from the pan and set aside.

Add the curry paste and peanut butter to the pan, along with 100ml (31⁄2fl oz/scant 1⁄2 cup) water, and mix together. Stir in the coconut milk and allow the mixture to bubble and reduce slightly. Add the cooked vegetables back to the pan and season to taste. Squeeze over the juice of the lemon half and sprinkle over the spring onions (scallions).

Serve the satay with brown rice or noodles, with lemon wedges on the side.


I made this sprout hash this morning for breakfast for my in-laws and despite my husband, Tom, initially turning his nose up at the idea of Brussels Sprouts for brekkie, it went down very well. I shared the recipe on instagram stories and have detailed it in todays email – sign up here!

I hope you all had a lovely festive few days, coming tomorrow is my fave pic of the Boxing Day sales – including my book which is on offer at WHSmith and Amazon for £10.50 right now… just a heads up 😉



  1. Lily

    Love that this recipe has peanut butter in it, and that it’s veggie! I’ll have to give it a try, especially since Trader Joe’s is selling entire brussel sprouts stalks now haha. Hope you’re having a lovely holiday season Charlie!

  2. Julia

    Congratulations on your book – what a great achievement! And the recipe sounds delicious (getting hungry reading this – and I’m already in bed and about to go to sleep…).

  3. Jaimie

    Oooh this sounds delicious, and super healthy! Looks like the perfect meal after a long Sunday run. Thanks for sharing!


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