Melted Chocolate Oats

This is an absolute favourite morning beeakie option for me and an absolute perfect option for those who get a sweat craving in the morning. 

One of the standout ingredients here is dark chocolate with a cacoa content over 70%. Personally, the darker the better for me. I’ll happily go 90-100% in the choc and switch out the Nesquick for raw cacoa powder. I know this isn’t everyone’s cup of tea though and from a calorie perspective, lower % chocolate really won’t make a difference, (and may well be less calories!). There is however a few reasons that opting for higher % cacao chocolate could be beneficial for health.

 Cacao has a number of qualities that support it being placed alongside so called “superfoods”. Cacao has a high concentration of flavonoids which are compounds that can lower blood pressure, improve blood flow to the heart & brain, and also fight cell damage. 

Cacao is also rich in prebiotic compounds that feed the microbes that occupy your digestive system. These support digestion, destroy harmful bacteria and help to control your immune system. 

Ingredients

  • 45g oats
  • 1 scoop/25g of unflavoured whey protein
  • 2 x squares of Lindt 70% plus dark chocolate (or similar dark chocolate 70% or above)
  • 125ml semi skimmed milk
  • 1 x tbsp of chocolate flavoured Nesquick

Method

  • Preheat oven to 180 degrees
  • Snap chocolate pieces up evenly
  • Combine all dry ingredients in small oven proof bowl apart from chocolate
  • Add milk and stir thoroughly
  • Add chocolate pieces evenly throughout bowl
  • Place mixture in the oven for around 15-17 minutes
  • Remove from oven and give 3-5 minutes to cool. Now serve and enjoy! 👌

Calories: 486Kcal

Protein: 36g

Carbohydrate: 29g

Fat: 13g

If you’re a big porridge fan, also give this recipe for Banging Baked Oats a try. Here we replaces chocolate for peanut butter and add banana, making it a great pre training breakfast https://nutrition4fighters.co/2022/03/17/banging-baked-oats/

Kale & Walnut Pesto

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

Nut Butter Energy Bars

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

Breakfast Muffins to go

Here’s a super simple breakfast option for you that you can knock up the night before or batch cook for a tasty breakfast or even mid morning snack.

There’s a good balance of protein, carbohydrates and healthy snacks in each little bundle of joy. Give them a go and let me know what you think!

Ingredients

  • 1/3 cup of rolled oats
  • 2 x medium eggs
  • 1 x medium egg white
  • 2 x tbsp of raisins
  • 1 x tbsp of chia seeds
  • 1/2 x tbsp of honey
  • 1/4 tsp of baking powder
  • 1/4 x tsp of coconut oil or similar to grease tray

Method

– Preheat oven to 180c

– Blend all the ingredients apart from the raisins

– Add raisins and stir in thoroughly

– Grease a muffin tray with coconut oil and fill mixture around 3/4 full in each compartment

– Place in tray for 15/20 minutes. Check with a knife through the muffin, if it comes out clean you’re good to go!

Total Calories: 475kcal

Carbohydrate: 51g

Protein: 26g

Fat: 16g