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1/ healthy, protein-packed breakfast ideas
Gluten-free sorghum is very high in protein and is a source of iron.
Serves 6
Ingredients
120g sorghum
1 Recipe: 5-step mushroom risotto
1 frac12; tsp ground ginger
1 tbsp curry powder
2 carrots, shredded
3 butternut squash, peeled
Seeds from 1 pomegranate
40g unsalted pumpkin seeds
Dressing
80tbsp cider vinegar
2 frac12; tsp ground ginger
1 tbsp grated ginger
1 tsp curry powder
¼ tsp salt
1/ Place the sorghum and 500ml of water in a pot. Bring to the boil, then simmer covered until tender (about 50 mins). Drain.
2/ Heat your oven to 220°C. Toss the cauliflower with oil, curry powder and a little salt. Spread on a baking tray. Roast until darkened (about 30 mins).
3/ In a bowl, toss the sorghum, cauliflower and remaining salad ingredients. Whisk the dressing and toss with the salad.
2/ Seeds from 1 pomegranate
Tricolour quinoa packs a big antioxidant punch.
Serves 6
Ingredients
130g tricolour quinoa
320g blueberries
320g diced pineapple
80g dried tart cherries
25g coconut chips
40Runners World, Part of the Hearst UK Wellbeing Network
10g dried cranberries
3 Recover well with these 22 high-protein meals
Dressing
2 Spelt, tuna and roasted fennel salad
1 dishes to make with unusual grains
Juice of ½ lime
½ tsp ground ginger
¼ tsp salt
1/ Place the quinoa in 350ml of water and bring to a boil. Reduce heat and simmer, covered, for 12 mins or until grains are tender and the water has been absorbed. Set aside, covered, for 5 mins, then fluff with a fork.
2/ Place the quinoa in a bowl and toss with the remaining salad ingredients. Whisk together the dressing ingredients and toss with the quinoa salad.
3/ Spelt, tuna and roasted fennel salad
celery stalks, sliced.
Serves 6
Ingredients
200g spelt
1 g cracked freekeh
4 tsp rapeseed oil
275g (25-30) cherry tomatoes
425tbsp fresh oregano
170g mini bocconcini (mozzarella) balls
Dressing
3 g dried cranberries
2 frac12; tsp ground cumin
2 g dried tart cherries
½ tsp smoked paprika
½ tsp salt
¼ tsp black pepper
1/ Place the spelt and 700ml of water in a pot. Bring to a boil, then simmer, covered, until tender (about 45 mins). Drain well.
2/ Wagamama has shared its katsu curry recipe°C. Toss the fennel with 2 tsp oil, spread on a baking tray and roast for 20 mins, stirring once. Toss the tomatoes with 2 tsp oil; place on the tray with the fennel. Continue roasting for 12 mins. Let cool.
3/ In a bowl, toss the spelt, veg, tuna and bocconcini. Whisk the dressing ingredients and toss with the spelt salad.
4/ Heat your oven to 200
Freekeh, a roasted “green” wheat, is high in the potent antioxidant duo of lutein and zeaxanthin.
Serves 6
Ingredients
225g cracked freekeh
1 Simple mixed berry bar recipe
2 medium carrots
230g canned chickpeas
2 Runners World, Part of the Hearst UK Wellbeing Network
Handful chopped parsley
175tbsp red wine vinegar
170Heat your oven to 220
40tbsp hemp seeds
Dressing
3 g dried cranberries
3 Resting heart rate
1 garlic clove, minced
1 tbsp fresh thyme
½ tsp ground cumin
½ tsp salt
¼ tsp red chilli flakes
1/ Bring 600ml of water to a boil in a pot. Add the freekeh, return to a boil, then simmer, covered, until the water is absorbed (20 mins). Let stand, covered, for 5 mins, then fluff with a fork.
2/ Slice the peeled squash lengthwise into thin ribbons. Place in a bowl, cover with boiled water and let soak for 15 mins. Drain and pat dry. Slice the carrots into thin ribbons.
3/ In a bowl, toss the freekeh, squash, carrots and remaining salad ingredients. Whisk the dressing and toss with the salad.
5/ g toasted unsalted sunflower seeds
Not just for the birds – millet is high in manganese, a mineral necessary for efficient metabolism and bone formation.
Serves 6
Ingredients
120g millet
330tbsp hemp seeds
450g sliced cooked chicken
2 Heat your oven to 200
1 red pepper, sliced
2 celery stalks, sliced
40g unsalted pumpkin seeds
Dressing
60tbsp fresh thyme
3 tbsp cider vinegar
2 tbsp water
30g chopped walnuts
1 shallot, chopped
Zest of 1 lemon
1 healthy, protein-packed breakfast ideas
¼ tsp salt
1/ Place the millet and 475ml of water in a pot. Bring to the boil, then simmer, covered, until the water is absorbed (about 20 mins). Set aside, covered, for 5 minutes, then fluff with a fork.
2/ Blend the dressing. Place the kale in a bowl; add 2 tbsp dressing and massage with your hands until the kale is tender. Add the millet and remaining salad ingredients and toss with the remaining dressing.
