Boost your day (and workout) with these caffeinated treats
Get your caffeine hit
ESPRESSO ALMOND SMOOTHIE
GO THE EXTRA MILE Almonds can help propel your distance workout.
BLEND 1 sliced frozen banana with 125ml almond milk, 2 tbsp cooled espresso, 1 tsp unsweetened cocoa powder, 1 tbsp almond butter. Makes 1 serving.
CHERRY CHOCOLATE BOWL
STAY HEALTHY Vitamin C-rich cherries get their dark red colour from diseasefighting antioxidants.
COMBINE 120g 2 per cent plain Greek yoghurt with a handful of pitted cherries in a bowl. Top with 2 tbsp darkchocolate shavings. Stir in honey, if desired. Makes 1 serving.
GREEN TEA RICE PUDDING
BOOST BRAINPOWER The EGCG flavonoid in green tea may boost your memory.
HEAT 125ml light coconut milk with 95g cooked brown rice, 1½ tsp honey and a pinch of salt. Steep a teabag in this simmering liquid for 2-3 minutes. Remove and squeeze teabag, then stir in diced mango. Eat warm or cover and refrigerate until cold.
EARL GREY LATTE
FIGHT CAVITIES Black tea, such as Earl Grey, can fight cavities by strengthening tooth enamel. And its antioxidants prevent free radicals from causing cellular damage.
HEAT 250ml semi-skimmed milk with 1 tsp of vanilla extract. Pour into a mug and steep with 1 tea bag for 3-4 minutes. Serve with 1 peach.
COFFEE OATMEAL BITES
HELP YOUR HEART Oatmeal’s soluble fibre can reduce blood pressure.
MIX 2 eggs with 300ml semi-skimmed milk, 190ml apple sauce, 2 tsp vanilla extract and 3 tbsp honey in a bowl. Add 270g quick-cook oats, 1 tsp baking soda, 1½ tbsp instant coffee, 1½ tsp cinnamon and a pinch of salt. Combine with a handful of dried cranberries and chopped pecans. Pour into a greased muffin tin and bake for 20 mins at 175C/ 350F. Makes 12 servings.
Most adults can safely have up to 400mg of caffeine a day (three to five cups of coffee).