Simple Power Meals
Make-ahead breakfasts to fire up your day with nutrients and flavour
Fire up your day with eggs, granola, smoked salmon, maple syrup, yoghurt and bananas. No, not at the same time
HUEVOS RANCHEROS JARS
Fill up with this trio of protein, fibre and healthy fat. HOW TO: Scramble three eggs in a pan. Blend 250g salsa verde, half an avocado, a chopped garlic clove and the juice of half a lime. Divide this sauce between two widetopped jars. Layer into each jar half a tin of drained pinto (or borlotti) beans, half the scrambled eggs, half a sliced spring onion, torn coriander leaves and a handful of crumbled tortilla chips. Seal and chill.
The slow-release betaglucan fibre in oats may boost your endurance. HOW TO: Stir 170g quick-cook oats, a handful each of chopped walnuts, pumpkin seeds, dried blueberries and chopped dried apricots, 1 tsp of cinnamon and a pinch of salt. Whisk two eggs, 170g honey, 50ml of melted coconut oil and the grated peel of two oranges. Stir into the oat mixture, pack into 12 greased muffin cups and bake at 180C/350f/gas mark 4 for 20 minutes.
SMOKED SALMON BLINIS
Rye is rich in fibre, while smoked salmon delivers heart-healthy omega-3 fats. HOW TO: Blend 180ml milk, 2 large eggs, 120g rye flour, 1/2 tsp each of baking soda and baking powder, and a pinch of salt. Cook the blinis by the tablespoonful in an oiled pan for 2 minutes per side. Stir together 120g cream cheese, 1 tbsp honey and 2 tsp of grated lemon zest. Sandwich the cream cheese and slices of smoked salmon between 2 blinis.
APPLE PIE WAFFLE BITES
Wholegrain oat flour may promote weight-loss. HOW TO: Stir together 150g oat flour, 1 tsp baking powder, 1 tsp each of cinnamon and ginger powder, and a pinch of salt. Whisk together 1 egg, 160ml milk, 120g plain yoghurt, and 3 tbsp of maple syrup. Stir into flour mixture. Fold in a chopped large apple and a handful of sliced pecans. Cook a portion of batter in a waffle maker and cut into quarters.
JAVA SMOOTHIE CUPS
Start your morning with calcium-rich figs to strengthen your bones. HOW TO: Soak 150g dried figs in 500ml of hot coffee for 30 minutes. Blend figs with 250g plain Greek yoghurt, 2 bananas, 60g almond butter, 30g cocoa powder, 1/2 tsp of cardamom and 2 tsp of vanilla until smooth. Pour into 12 muffin cups and freeze until solid. Blend 250ml of almond milk with two smoothie cups for each smoothie; makes 6 smoothies.