1. Breakfast Club May 2019
NTPCW Team

2. 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 mins until firm in the middle and then cut into slices, keeps for several days in fridge and freezes well

3. 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

4. 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

5. 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

6. 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 mins
Cool on a rack, keep for 1 week in fridge or freeze in cling film for your next bike ride

7. 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

8. 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