Boost your day (and workout) with these five caffeinated treats. – By Amy Gorin
Espresso Almond Smoothie
Almonds, in any form, can help propel your distance workout.
Ingredients
1 sliced frozen banana
½ cup unsweetened almond milk
2 Tbsp. cooled espresso
1 tsp. unsweetened cocoa powder
1 Tbsp. almond butter
Instructions
Blend 1 sliced frozen banana with ½ cup unsweetened almond milk, 2 Tbsp. cooled espresso, 1 tsp. unsweetened cocoa powder, and 1 Tbsp. almond butter. Makes 1 cup.
Nutrition Information
Kilojoules: 954
Protein: 5 g
Carbs: 32 g
Fibre: 6 g
Sugar: 15 g
Total fat: 11 g
Saturated fat: 1 g
Sodium: 131 mg
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Cherry Chocolate Bowl
Vitamin C–rich cherries get their dark red color from disease-fighting antioxidants.
Ingredients
½ cup 2% plain Greek yogurt
½ cup defrosted, unsweetened cherries
2 Tbsp. dark chocolate shavings
Honey or maple syrup (optional)
Instructions
Combine ½ cup 2% plain Greek yogurt with ½ cup defrosted, unsweetened cherries in a bowl. Top with 2 Tbsp. dark chocolate shavings. Stir in honey or maple syrup, if desired. Makes 1 serving.
Nutrition Information
Kilojoules: 916
Protein: 14 g
Carbs: 25 g
Fibre: 3 g
Sugar: 21 g
Total fat: 7 g
Saturated fat: 4.5 g
Sodium: 45 mg
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Green Tea Rice Pudding
The EGCG flavonoid in green tea may help improve your memory.
Ingredients
½ cup light coconut milk
½ cup cooked brown rice
1 ½ tsp. honey
Salt
1 green tea bag
¼ cup diced mango
Instructions
Heat ½ cup canned light coconut milk with ½ cup cooked brown rice, 1½ tsp. honey, and a pinch of salt. Steep 1 green tea bag in simmered liquid 2 to 3 minutes. Remove and squeeze tea bag, and stir in ¼ cup diced mango. Eat warm, or cover and refrigerate until cold.
Nutrition Information
Kilojoules: 1012
Protein: 3 g
Carbs: 44 g
Fibre: 3 g
Sugar: 17 g
Total fat: 7 g
Saturated fat: 5 g
Sodium: 185 mg
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Earl Grey Latte
Black tea, such as Earl Grey, can fight cavities by strengthening tooth enamel.
Ingredients
1 cup 2% milk
1 tsp. vanilla extract
1 black tea bag
1 peach
Instructions
Heat 1 cup 2% milk with 1 tsp. vanilla extract. Pour into mug and steep with 1 tea bag for 3 to 4 minutes. Serve with 1 peach. Makes 1 serving.
Nutrition Information
Kilojoules: 812
Protein: 9 g
Carbs: 27 g
Fibre: 2 g
Sugar: 24 g
Total fat: 5 g
Saturated fat: 3 g
Sodium: 116 mg
* * *
Coffee Oatmeal Bites
Oatmeal is packed with soluble fibre, which has been shown to reduce blood pressure.
Ingredients
2 large eggs
1 ¼ cups 2% milk
¾ cup unsweetened applesauce
2 tsp. vanilla extract
3 Tbsp. honey
3 cups quick-cooking oats
1 tsp. baking soda
1 ½ Tbsp. instant coffee
1 ½ tsp. cinnamon
Salt
⅔ cup dried cranberries
½ cup chopped pecans
Instructions
Mix 2 large eggs with 1¼ cups 2% milk, ¾ cup unsweetened applesauce, 2 tsp. vanilla extract, and 3 Tbsp. honey in a bowl. Stir in 3 cups quick-cooking oats, 1 tsp. baking soda, 1½ Tbsp. instant coffee, 1½ tsp. cinnamon, and a pinch of salt. Combine with ⅔ cup dried cranberries and ½ cup chopped pecans. Pour into greased muffin tin and bake for 20 minutes at 350 degrees. Makes 12 servings.
Nutrition Information
Kilojoules: 782
Protein: 5 g
Carbs: 29 g
Fibre: 4 g
Sugar: 12 g
Total fat: 6 g
Saturated fat: 1 g
Sodium: 142 mg