Fuel

Boost your day (and work­out) with these caf­feinated treats

Runner's World (UK) - - In This Issue -

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).

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