Michel Roux Jr’s Better Breakfasts
We caught up with the chef Michel Roux Jr to find out how he’s preparing for his next marathon and what he eats for breakfast to ensure he has enough energy to keep on running…
My training is going okay but I do struggle to fit it in. Over the years I’ve devised a kind of get-me-through programme, which includes a long run once a week (for a minimum of 90 minutes) at a good steady pace. I aim to do it every Sunday and if I can do that – I normally start in December – then I’m happy. During the week, because I’m so short of time, I sometimes only manage a half-hour run two or three times a week – but I make sure each run is high-intensity: hills, sprints and things like that. I make it count – there’s no idle jogging!
A balanced diet
Over the years I’ve found that when I start training more intensely, my body knows what I need to eat and what I want to eat. I tend to eat less meat and less fat, although I do love dairy fat and I would never give up my homemade bread and lashings of butter for breakfast. But I do think that it’s important to have a balanced diet. Tradition has it that the night before a marathon I have a piece of grilled fish and boiled potatoes, normally some greens or spinach and a glass of wine. I always have a glass of wine. It’ll be a light white wine but it is only one glass, and that’s important. More than one glass is not so good! I’ve always done it and it’s my 20th marathon and I’ve never broken the tradition!
On race morning
I usually have the same thing for breakfast before a marathon: brown toast, butter and marmalade – and I normally have quite a bit! – plus some black coffee.
I think one of the biggest mistakes that novice runners make is to change their diets and their habits. If you’re used to eating toast, butter and marmalade, stick to it. Don’t suddenly think, ‘Ooh, I think I’ll have a porridge today because I’m going to do a long run’ because your body isn’t used to it. Don’t make it more complicated than it needs to be.
On race nutrition
I don’t eat when I’m running but I do take the Lucozade Sport that’s handed out at the London Marathon. I find gels too sweet and sticky but water and Lucozade Sport drinks work very well for me. But another tip is, ‘Don’t over-drink!’ You don’t need to drink at every drinks station. Unless it’s baking hot, you don’t need to drink absolutely everything that’s given to you – I made that mistake once and I nearly fainted.
Roux’s Better Breakfasts
We’re not suggesting you try one of the following breakfasts on race-day morning (unless you’ve tried it in training!), but here are a couple of Michel’s recipes for you to enjoy next time you’re look for a tasty start to the day.
Toasted Rye Buns with Poached Eggs, Baby Spinach & Crispy Bacon
- 4 large organic eggs
- 8 slices of organic ventreche, pancetta or dry cure streaky bacon, very thinly sliced
- 4 rye buns (recipe below)
- 200g baby spinach
- 1 tsp white wine vinegar
- Salt, pepper
Put a litre of water into a pan with the vinegar and bring to a rolling boil. Crack the eggs into small ramekins and gently slide each egg into the water. Turn the heat down to a gentle simmer and poach the eggs for three to four minutes, depending on how runny you like them. Using a slotted spoon, remove the eggs from the water and trim the edges. Meanwhile, grill the bacon until crispy over a tray to collect the fat. Halve and toast the rye buns. Wash and dry the spinach. For each bun, place some spinach leaves on the bottom half and pour on some fat and juice from the bacon.
Soft Rye Buns
- 600g white bread flour
- 400g dark rye flour
- 40g yeast
- 30g milk powder
- 600ml lukewarm water
- 30g fine table salt
- 1 tbsp caster sugar
- 100g unsalted butter
Dissolve the milk powder and yeast in the lukewarm water, then add the sifted flours. Put the dough in the bowl of a mixer with a dough hook and gently knead for one minute. Add the salt and sugar. Increase the speed a little and knead for a further five minutes until smooth
After three minutes, bring the dough from the top of the hook so that it mixes well with the rest, then pour in the lukewarm melted butter and knead until completely amalgamated. Remove the hook, cover the dough with a wet cloth and leave to rise in a warm, draught-free place for 30 minutes or until doubled in volume.
Once it has risen, knock the dough back, place it on a floured surface and shape into buns weighing 120g each. Put the buns on a baking tray, dust with a little flour, cover and leave to rise again for 20 minutes or until nearly doubled
Preheat the oven to 220°C/gas mark 7. Depending on your oven, the rolls should cook in about 16 minutes. Cool them on a wire rack
- 500g smoked haddock, skinned and bones removed
- 360g basmati rice
- 1tbsp curry powder
- 80g butter
- 480ml white chicken stock or vegetable stock
- A pinch of pure saffron stems
- 4 bay leaves
- 2 eggs
- 4 spring onions
- 2 mild green chillies
- 1 bunch of coriander
- Salt, pepper
Preheat the oven to 200°C/gas mark 6. Melt 40g of the butter in an ovenproof pan, stir in the curry powder and cook gently for two to three minutes. Add the rice, continue to cook and stir until the rice is well coated in butter. Pour in the stock, add the bay leaves and saffron, and bring to a simmer. Bury the haddock in the rice, keeping the fish in large pieces. Put a lid on the pan, place in the oven and bake for 15 minutes. Remove the pan from the oven, but keep the lid on for another 10 minutes.
Meanwhile, hard boil the eggs and chop them roughly. Thinly slice the spring onions and chillies, removing the chilli seeds if you don’t want the dish to be too spicy.
Take the lid off the pan and fluff the rice with a fork, flaking the fish at the same time. Add the rest of the butter and check the seasoning before folding in the eggs, chillies, spring onions and chopped coriander. Serve warm.
This feature was originally published on the Virgin Money London Marathon website [LINK: www.virginmoneylondonmarathon.com<http://www.virginmoneylondonmarathon.com>] For more great training, nutrition, gear and injury-prevention features, visit the site today.