Our nutrition partner Go Faster Food has created these two delicious recipes to help you train better and recover faster.
Birchermuesli — Overnight Oats
Up your game with this amazing birchermuesli. Overnight oats that pack a punch!
Soak the oats the night before — all you have to do in the morning is take them out of the fridge, stir in yoghurt and apple, your favourite nuts or seeds and eat!
Originally created by Dr Bircher-Benner in the 1890’s as a healthy meal for his patients in his Zurich hospital, this muesli provides an excellent balance of heart-healthy, sustaining nutrients, including slow-releasing carbohydrate, good quality protein and omega-3 fatty acids. It’s also a great source of vitamin E, potassium, and cholesterol-reducing fibre.
A sustaining breakfast to set you up for a busy day, or eat a couple of hours before a big workout or a race – it will top up your glycogen stores and keep you going for longer.
Ingredients (For 2 large servings)
- 120g unsweetened muesli with fruit and nuts
- Enough milk, or non-dairy alternative, to cover the muesli
- Splash of apple juice
- ¼ tsp grated nutmeg, ground cinnamon or cardamom
- 1 crisp, fresh apple, grated
- 1 tbsp natural yogurt
- 1 tsp runny honey
- Small handful of almonds, toasted, or sunflower seeds
- Pour over enough milk to cover the muesli generously and add a splash of apple juice.
- Grate over a little nutmeg.
- Leave for a couple of hours, or over overnight, in the fridge. When you are ready to eat your Birchermuesli, remove from the fridge and stir in the grated apple.
- Add a dollop of natural yoghurt, the almonds or seeds and a good drizzle of honey.
Nutrition per serving
- Energy 240kcal
- Carbs 36g
(of which sugars 23g)
- Protein 8g
- Fat 6g
(of which saturates trace)
- Salt 0.2g
- Fibre 4g
Chia Seed & Apricot Energy Balls
Dried fruit, rich in fibre, vitamins and essential minerals, and packed with natural sugars to revitalise the body with a quick nutrient-rich energy boost, ‘mushed’ up in the food processor with a variety of seeds, brimming with heart-friendly unsaturated fats.
You’ll find chia in most health food stores and larger supermarkets. It’s an amazing source of protein and omega-3 fatty acids, and a staple of the Tarahumara tribe in Mexico, of ‘barefoot’ running fame, a tribe who run miles and miles over mountain ranges with seemingly endless energy.
Try one of these balls to boost energy before heading out on a cycle ride or in place of a cake at a cafe stop.
Ingredients (makes 20 balls)
- 50g soft, pitted dates, chopped
- 60g soft dried apricots, chopped
- 80g sultanas
- 1 tbsp milled chia seeds
- 40g pumpkin seeds
- 20g sunflower seeds
- 1 tsp runny honey
- 2 tbsp toasted sesame seeds or golden flaxseed to coat
- Place all the seeds into a food processor and whizz until finely chopped. Add the dried fruit and whizz again until the mixture starts to stick together.
- Add the honey and combine.
- Roll into small balls in the palm of your hands, about 1 ½ cm in diameter,
- Pour the sesame seeds or flaxseed into a small bowl and then roll each ball to cover completely. (You can use desiccated coconut if you prefer). These will keep for a couple of weeks stored in a plastic bag or airtight container.
Nutrition per ball
- Energy 51kcal
- Carbohydrate 6.4g
(of which sugars 4.3g)
- Protein 1.4g
- Fat 2.5g
(of which saturates 0g)
- Salt 0.25g
- Fibre 1.4g
If you would like more food inspiration, then you can find more free recipes from Go Faster Food founder Kate Percy here »
Go Faster Food will have a stand at the Bristol Grand Prix race village in College Green.