Breakfast Club May 2019 NTPCW Team

Spinach and Feta Frittata Ingredients 1 onion chopped 2 bags of spinach 8 eggs 250 ml milk 1 pack of dill chopped 1 and half packs of feta, broken with fork (depends how much u want) Can add cottage cheese for more protein and to bulk it out If you like you can to the same with peas 300 g, 1 pack of chopped mint and 2 packs of chopped halloumi Method Fry chopped onion, in large frying pan Add one bag of spinach until all wilted Separately whisk eggs, milk, pinch salt and pepper, add dill and feta Add all this to the spinach and onion and mix Place in an oven proof oiled pyrex dish or line a baking tray Cook 180 degrees for 30-40 mins until firm in the middle and then cut into slices, keeps for several days in fridge and freezes well

Protein/Carb Energy Balls Ingredients 1 cup of oats 8 tbsp of peanut or other nut butter 1/3 cup of honey or maple syrup 2 tbsp of chia seeds 2 tbsp of ground flax seed Desiccated coconut for rolling (optional ½ cup choc chips/cacao nibs) Optional informed sport approved protein powder Method Mix it all in a large bowl (except coconut) Cool in fridge for ½ hour Then make into balls – which ever size you like Place coconut on a plate & roll balls in coconut Store in air tight container or freeze in cling film for training snacks

Apple and raisin over night oats Method Grate the apple (skin on for extra Vit C) Soak raisins in apple juice if you want them soft&juice over night Mix everything in together & leave over night. May need to add more yogurt/ milk in the morning if thick. Add cinnamon if you like or top with frozen berries for extra vitamins Ingredients 1-2 apples grated 1.5 cup of oats 1 cup of high protein yogurt 1 cup of milk ½ cup of apple juice Handful Raisins or sultanas Handful of nuts/seeds, chia seeds A little honey to sweeten if needed

Bone Building Smoothie Ingredients 1 handfuls of kale or spinach 2 cups of mixed frozen/fresh fruit of your choice 5 spoonful's of high protein plain yogurt Milk to make to desirable consistency Use a hand blender/nutribullet or other blender Chuck it all in and blitz

Lemon Polenta Carb Cakes Ingredients 300 g softened butter 300 g caster sugar Zest of 2 lemons Juice of 2 lemons 4 eggs 300 g ground almonds 150 g pollenta 1 tsp baking powder Method Beat sugar, butter & lemon zest in a bowl until creamy – use a hand mixer or a spoon & elbow grease! Gradually add the eggs & then lemon juice Then add the almonds, pollenta, baking power Put into cupcake cases/tins (I like silicone reusable ones) Bake on 150 degrees 40-45 mins Cool on a rack, keep for 1 week in fridge or freeze in cling film for your next bike ride

Banana Bread Ingredients Method 1/3 cup of melted coconut or veg oil ½ cup of honey or maple syrup 2 eggs 2 large ripe bananas mashed ¼ cup of milk 1 tsp baking power 1 tsp vanilla extract ½ tsp salt ½ tsp ground cinnamon 1 and ¾ cups of self raising flour Optional chopped walnuts/pecans Method In a large bowl beat the oil & honey with a whisk Add eggs whisk, then add banana and milk and mix Add baking power, vanilla, slat and cinnamon and mix Add the flour and stir until smooth Place in a loaf tin/baking tim Bake for 1 hour 165 deg until a knife comes out of the middle clean

Recommended Instagram Accounts to follow for recipes Recommended Apps BBC good food app Fuel my performance app Recommended Instagram Accounts to follow for recipes @swpnutrition @thesportschef @laurenveronanutrition @performance.chef @thecookingyam