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This recipe is a return to a common theme for Nutrition 4 Fighters, breakfast muffins! These are a great high protein, medium carbohydrate and low fat option that can set you up nicely for either a great workout or the day ahead.

Ingredients 

• 90g of oats
• 50g unflavoured whey protein (or plant based equivalent)
• 1 x medium apple
• 1 x medium banana
• 1 x cup (250ml) semi skimmed milk (or plant based alternative)
• 30g dark 70% plus dark chocolate
• 1 x tsp of ceylon cinnamon
• 1 x tsp of baking powder

Method

• Preheat oven to 190c
• Combine oats, protein powder, baking powder and cinnamon in a bowl
• Blend milk and banana thoroughly
• Combine oat & milk mixtures and thoughtfully mix together
• Chop apple into small pieces
• Roughly chop the chocolate into small pieces
• Grease a muffin tray or use muffin baking cups
• Place wet mixture evenly into the tray
• Add pieces of chopped apple & chocolate evenly to each muffin, using a fork to press them down inside the mixture where needed
• Heat in oven for 20 minutes
• Remove, allow to call and serve

You’ve got one breakfast or snack meal sorted here with another you can put in the fridge for later.

Per serving (half of total mixture measures above):

500kcal

Protein: 32g

Carbohydrate: 67g

Fat: 14g

So here we have a post for the new to spice up those January diets and healthy eating plans!

This simple pesto dish can spice up your pasta nicely whilst also giving you some added well needed nutrients. We’ve got fibre dense Kale, a great source of phytonutrients, calcium, Vitamins C, E and K. There’s walnuts which have a good amount of plant based Omega 3 fat as well as Iron, Potassium and Magnesium.

Lastly, Extra Virgin Olive Oil. This is actually a micronutrient powerhouse. Studies have indicated that extra virgin olive oil is anti-inflammatory, contains abundant antioxidants and is very good for the gut. It is also beneficial for vasodilation, which is the widening of blood vessels, hence supporting blood flow round the body. 

You’ll need:

• Two cups of Kale
• 15g Walnuts
• 1 x tbsp of Extra Virgin Olive Oil (cold pressed preferred)
• 1/4 tsp of black pepper
• 1/2 x tbsp of lemon juice (optional)

Method

• Chop Kale roughly and remove stalks

• Add Kale, EV olive oil, black pepper and lemon juice if using, to a food blender and thoroughly blend. You may have to spoon down the sides a few times to ensure a smooth a consistency as possible

• Add Walnuts and pulse in the blender, ensuring they’re only roughly broken up and not completely smoothed out

• Add to cooked portion of pasta and thoroughly mix in 👌

Calories: 286kcal

Protein: 6.8g

Carbohydrate: 15.5g

Fat: 25g

Today’s recipe makes for the perfect mid morning or mid afternoon snack. It’s higher in fat than carbohydrates, so a great option if you’re having a lower intensity exercise day. There’s bars are all a good source of protein, with is a daily essential whether you’re exercising or not!

Ingredients

– 170g almond or peanut butter

– 45ml honey

– 1/2 tsp almond or vanilla extract

– 100g oats

– 30g whey protein

– 25g raisins

Method

– Place nut butter in a microwaveable bowl, add honey and microwave until runny consistency and mixture can be easily stirred together

– Add extract and stir into mixture

– In separate bowl, combine all dry ingredients together

– Add nut butter mixture to dry mixture and thoroughly mix together

– Take a glass or china baking dish. Grease the bottom and sides with a small amount of coconut oil or butter/margarine

– Add the contents to the dish and press down the mixture as tightly and flat as possible. Consider using a rolling pin if needed

– Place mixture into the fridge for 30 minutes and remove. Slice up into equal squares and remove with a spatula.

– Enjoy with a cup of tea and keep the rest of the bars in the fridge

Total calories: 1826kcal total mixture so cut your bars to desired size and calculate the calories accordingly