Fun Run Breakfasts

Fun Run season is well and truly underway with the HBF Run for a Reason already kicking off last month and the City to Surf in another couple of months, so I thought I’d dedicate a whole post to breakfasts that are ideal for eating before a Fun Run. Before I get into the nitty gritty though, I’d like to point out that all the information below is a result of my own experiences and some research – I am not a professional, so always consult a health professional first.

Anyway, I am a big Fun Runner – I try and do as many as I can throughout the season. So I would like to say I know my stuff when it comes to what to eat the morning before a Fun Run. From my past experiences I just never seem to run as fast without eating a high energy breakfast the same morning. This used to mean I would eat bowls of sugary cereals each morning, but since making this blog I found other healthier breakfast alternatives to get my energy fix because, to put it plainly, sugary cereals are NOT good for you at all!

Whilst this is all well and good, these healthy alternatives also need to be made quick because it’s not like we have all morning to be poaching pears and baking cake when you’ve got a Fun Run to run. I don’t know about you but I have found that Fun Runs are usually early in the morning so it’s always a bit of a rush when you wake up.

Below I have compiled a list of all my favourite breakfasts for before a Fun Run. If you have any suggestions feel free to comment below to let me know. I would love to hear what you usually eat!

  • Banana and peanut butter on wholemeal toast
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If you have time you could even make avo on toast topped with a poached egg!

My hands-down favourite quick breakfast will always be the good old peanut butter on toast. It gets me every time. But I always pimp mine up by adding some sliced banana on top and maybe even a drizzle of honey and a sprinkle of cinnamon. Wholemeal toast with fruit provides both types of carbs and fruit adds a little bit of extra energy.

  • Wholemeal English muffins with ricotta, banana and honey

I don’t often have English muffins but when I do my favourite combination is always some ricotta, topped with sliced bananas and a drizzle of honey.

Try this recipe: Honey and Banana Muffins with Ricotta 

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  • Muffins

The day before you could always make a healthy breakfast muffin like my Spiced Apple Pie Muffins. Homemade ones are so much healthier than the store-bought ones, which are full of added sugars and fats, which really aren’t that necessary. Homemade muffins are also full of energy and they’re a great snack to just grab and go.

  • Banana Bread20140521_111906

Alternatively, you could make some banana bread the day before and toast it in the morning. Banana bread you buy at cafes is often full of unnecessary fats and sugars so I totally recommend making your own. Why not try my recipe! This recipe provides a great carbohydrate alternative to normal bread and bananas contain lots of potassium, which can be lost through sweat.

  • Porridge

You’ve heard me say it before but porridge is a godsend. It is full of complex carbohydrates that keep you full for a long time – particularly good if you’re getting up early in the morning for a long run. Of course, it’s not always a suitable breakfast for when you’re in a hurry (although it is reasonably quick to make) so if you’ve got some extra time up your sleeve, I would recommend quick oats. I like Uncle Toby’s oats sachets for when I’m in a hurry. My favourite flavour is maple, sultana and fig.

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Maple, sultana and fig Uncle Toby’s Oats topped with a caramelised apple, almonds and maple syrup.

Now, from my personal experience (as I mentioned above) I need a really high energy breakfast to get me going fast when I’m running but sometimes my usual porridge isn’t able to deliver that so I’ve gotten a bit creative in recent years. One of my favourite energy combinations is raspberry and dark chocolate or cranberry and white chocolate, but I also like to experiment with my toppings (hellooo nutbutter!!)

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Banana chocolate porridge topped with more banana, cashew butter and a hazelnut chocolate bunny – Easter themed!

  • Yogurt and muesli or trail mix/dried fruits and nuts

IMG_0390Another very quick and energy dense breakfast is as simple as yogurt with muesli or trail mix. But be careful some store-bought yogurts and muesli’s are packed full of unnecessary added sugars. That’s why I always try to buy natural or greek yogurt and make my own muesli. But if you’re exercising a lot then it’s perfectly okay to treat yourself once in a while.

Yogurt is easy on the stomach and you get a quick energy boost from the natural sugars in the dried fruits, whilst the nuts and seeds prevent insulin levels falling.

Also I have included a list of foods to avoid. Note: this is not of my own personal knowledge.

  • Foods very high in fibre – this is something I find very hard to avoid!
  • Fatty foods
  • Spicy foods
  • Lots of caffeine
  • Alcohol

I hope any of you runners – experienced or not – find this post somewhat useful. Remember to let me know if you have any suggestions.

Tanisha xx

Sources:

http://www.bbcgoodfood.com/howto/guide/what-eat-your-run

http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/best-workout-foods/

Note: all photos are my own

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The Porridge Diaries: Coconutty Orange Porridge

IMG_4207Hola! I bring you the latest installment of The Porridge Diaries with a recipe for this Coconutty Orange Flavoured Porridge.

Also, have you guys heard about the new food pyramid being released in Australia? I’d love to here your thoughts. I think it was a good idea to update it to this generation’s needs, especially due to the growing obesity epidemic. In my opinion, it’s all for the better good. What about you?

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Recipe

Coconutty Orange Porridge

Serves 1

Ingredients:

  • ½ cup rolled oats
  • 1 cup milk
  • 1 tablespoon coconut oil
  • 1 tablespoon dessicated coconut
  • 1 teaspoon vanilla extract
  • ½ orange, juiced and zest

To serve:

  • Orange and Coconut muesli/granola
  • Orange zest

Method:

  1. Combine all ingredients in a saucepan over low heat. Bring to a steady simmer for 5 to 6 minutes, stirring as often as you can to give you a smooth creamy porridge – if you like your porridge runnier, simply add a splash more milk or water until you’ve got the consistency you like.
  2. Serve warm in a bowl with your desired toppings.

Notes:

The recipe I used for the muesli was from Healthy Natty.

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Ahhh! I realised I haven’t being doing my ‘The Lowdown’ section lately. Ooops! So here we go:

The Lowdown:

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Image from here.

This is a great seasonal recipe because, well, it’s porridge (duh) but aside from that fact it makes good use of fresh oranges, which are in season during winter, along with all the other good orange coloured fruits and vegetables: sweet potato, pumpkin, mandarins, and grapefruit just to list a few. I am a big fan of fruits but I do really love oranges for their juicy citrus flavour. They provide us with much more than the widely recognised vitamin C benefits (whilst they are still good). So, here are some reasons for why you should include oranges into your diet, in my attempt to win you over:

  • They’re low in calories but full of nutrients.
  • They promote clear, healthy skin.
  • They can help to lower our risk for many diseases and conditions as part of an overall healthy and varied diet.
  • “An orange has over 170 different phytochemicals and more than 60 flavonoids, many of which have been shown to have anti-inflammatory properties and strong antioxidant effects.”
  • They’re a great natural sweetener.
  • They can be eaten raw in fruit salads, savoury salads or by themselves, juiced/zested, candied/dried, or in marmalades.
  • They also fit into the new Healthy Eating Pyramid, which suggests that 70% of our diet should be plant-based.

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Whilst this recipe may look fancy, I’m all about quick and easy stuff, so really its not that hard to make. It’s also a great healthy and balanced breakfast to have any day of the week. It tastes so good you wont even no its healthy!

The coconut additions are optional but I really love the extra flavour and nutrients they bring to the meal so I would give them a go.

Tanisha xx

References:

http://www.medicalnewstoday.com/articles/272782.php

Creamy Jaffa Smoothie

IMG_4235IMG_4239For those of you who are a fan of the Jaffa combination this one’s for you. Although, it is in a slightly healthier combination…but just as tasty! You’re taste buds won’t suffice, and nor will your waistline!!

Creamy Jaffa Smoothie

 Serves 1

Ingredients:

  • 2 bananas, 1 frozen, 1 normal *
  • 1 ½ tablespoons cacao
  • 1 orange juice and ¼ zest
  • 4 medjool dates, pips removed
  • ½ cup almond milk (roughly)
  • 2 tablespoons Greek yogurt or any natural yogurt

Methods:

  1. Pop everything into a blender and blitz until all combined.
  2. Top with desired toppings (see below for ideas).

Notes:

  • *It doesn’t really matter whether the combo, just as long as there are 2 bananas – frozen or fresh!
  • You can use whatever type of milk you like.
  • I served mine with Orange and Macadamia Muesli – to die for!
  • It would also be great served with some shaved dark chocolate for an extra bit of indulgence. I can recommend Lindt Orange Intense.

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This is kind of a mixture between nicecream and a smoothie…a really thick smoothie, IMG_4245infact! If you like your smoothies a little runnier, then increase the amount of milk. And if you aren’t fond of bananas that much, I wouldn’t worry because you can’t really taste them; they’re overpowered by the orange citrus taste. I have put them purely in to add volume, so if you were really worried you could just omit one of them for more yogurt.

I have added granola/muesli on top of my smoothie to make it a more balanced and filling breakfast but you could always add a handful of rolled oats into the smoothie mixture.

Smoothies are a great way to get in your fruit and even veggies in the case of green smoothies, without even realising it, so I highly recommend them for kids who are so fond of all the good stuff. I also recommend drinking smoothies before a training session because they are a great source of energy and keep you full for a really long time.

Tanisha xx

Middle Eastern Sausage Rolls

IMG_3609Sausage rolls are a bit of a delicacy in our house. Whenever mum makes them they’re all gone within a matter of seconds. No joke. Usually we make a recipe that I was given in year 5. That recipe is pretty darn good. It’s got everything you could ever want of a sausage roll; the taste, the texture, the smell and the vegetables. Yes, vegetables – and yet, both my sister and I manage to eat them. So, they are a great recipe to get the vegetables in your kids without them realising. But before you get too excited, this isn’t the recipe I have been talking about. Ooops…sorry!

Never fear, though! This recipe is just as good (plus I will also be giving you the other recipe in a matter of weeks). I am a big fan of the Middle Eastern cuisine, so whilst sausage rolls are really traditionally a part of this cuisine, this recipe is inspired by it. With it hints of spices you’ll be asking for more and more.

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Middle Eastern Sausage Rolls

Makes 16

Ingredients:

  • 500g minced lamb
  • 2 shallots, chopped finely
  • 1 large clove garlic, crushed
  • 1 tablespoon tomato paste
  • ¼ cup packaged breadcrumbs
  • ¼ cup pistachios, chopped coarsely
  • Small handful finely chopped fresh coriander
  • 16g cup middle-eastern spice blend
  • 2 teaspoons fennel seeds
  • 2 egg
  • 2 sheets puff pastry
  • Sea salt flakes, to serve

Method:IMG_3597

  1. Combine lamb, shallots, garlic, paste, breadcrumbs, pistachios, coriander, spice blend, ½ teaspoon of the fennel seeds and 1 egg in a large bowl; season. Cover; refrigerate 3 hours.
  2. Preheat oven to 200 degrees C. Line oven trays with baking paper.
  3. Cut pastry in half; spread lamb mixture down one long edge of the pastry. Lightly beat remaining egg; brush the opposite long edge of pastry with a little egg. Roll pastry tightly to enclose. Repeat with remaining pastry, lamb mixture and egg.
  4. Score pastry at 5mm intervals. Brush rolls with egg; cut each roll into four pieces, sprinkle with remaining fennel seeds and the sea salt. Place rolls, seam-side down, on oven trays.
  5. Bake rolls for 25 minutes or until golden and cooked through. Serve immediately.

Notes:

  • Can be made and frozen in advance.
  • Recipe from Women’s Weekly Eat Drink Share cookbook.