Sim­ple Power Meals

Make-ahead break­fasts to fire up your day with nu­tri­ents and flavour

Runner's World (UK) - - Contents -

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.

GRA­NOLA MUFFINS

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.

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