Get your carbs for Flow MoBay City Run

On Sunday, May 18, more than 1,000 persons will take to the streets of Montego Bay for the Flow MoBay City Run 5K/10K Run-Walk, to raise funds for the Western Jamaica Tertiary Education Fund.

Whether walking or running, a 5K or 10K, it's important to ensure you are properly prepared with the correct foods. Caterer Lorraine Fung prepared a delicious Calypso pasta that's easy to prepare and enjoy the night before the race. You can add your protein of choice, such as diced chicken or ham.

Remember:

Have your meal no later than two hours before going to sleep.

Turn in early and try to get at least eight hours sleep the night before the race.

Get your pre-race fuel before you hit the road, at least one hour before.

Calypso Pasta

Ingredients

1 pack tricolour penne pasta

1 tin peaches, canned in syrup

1 tin pear

3oz raisins

2 small tomatoes, peeled and julienne

1 small carrot

1 small onion

1 small Scotch bonnet pepper, minced

Salt to taste

2tbsp Walkerswood mango chutney

1tbsp honey

2tbsp Vidalia onion dressing

Method

1. Cook the pasta in salted boiling water until al dente; then drain.

2. Drain the peaches and pears and dice into 1 inch cubes.

3. Peel and julienne the tomato, carrots and onions into very thin strips.

4. Mix all ingredients in a bowl.

5. Chill in the refrigerator for three hours before serving.