Five recipes to help you get your buzz. – By Amy Gorin

The caffeine in coffee, tea, and even chocolate can do more than energise your day — it can boost your workout by reducing perceived exertion. So it’s good news that a recent study gives the go-ahead for most adults to consume 400 milligrams caffeine daily, or the amount in three to five cups of coffee.

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
Calories: 228
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
Calories: 219
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
Calories: 242
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
Calories: 194
Protein: 9 g
Carbs: 27 g
Fibre: 2 g
Sugar: 24 g
Total fat: 5 g
Saturated fat: 3 g
Sodium: 116 mg

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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 apple sauce
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 apple sauce, 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
Calories: 187
Protein: 5 g
Carbs: 29 g
Fibre: 4 g
Sugar: 12 g
Total fat: 6 g
Saturated fat: 1 g
Sodium: 142 mg

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