CrossFit

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Health & Rehab

0412 591 473

CrossFit

0431 099 705

Health & Rehab

0412 591 473

Offering a good dose of protein, carbohydrates, and healthy fats, the Apple Breakfast recipe is one that I have developed over the years. The recipe is a blend of textural heaven that has evolved in an attempt to find a balance of macronutrients that best sets me up for the day ahead.

This recipe is super easy to amend and adjust to suit various goals, in terms of macronutrient targets. The base is formed using an apple, WPI and milk, providing 22g Carbs, 26g Protein, and 8g Fat. The toppings add fibre, healthy fats and of course the all-important flavour!

My current variation: I’m trying to include more fermented foods on a daily basis, so I’m subbing the almond milk out for home-made milk kefir. Additionally, as the warmer weather creeps in (hurray), my appetite naturally lessons, so I’ve swapped the 10 macadamias for 4 Brazil nuts (selenium boost). I’ve also left out the shredded coconut all together. Together, these substitutes lower the total fat, which still leaves me with a good carbohydrate to protein ratio, plus enough fat to power me on for 4-6 hours.

Basic Ingredients:

  • 1 Small Apple
  • 1 Scoop True Protein WPI
  • 250ml Milk or Milk Kefir (of choice)

Flexible Toppings:

  • 1 tbsps. Psyllium Husk
  • 1 tsp. Chia Seeds
  • 10g Shredded Coconut (sprinkle)
  • 10 Macadamia Nuts
  • 2 tbsp. Peanut Butter (no added sugar)

Extras:

  • Maca powder (+ carbs), turmeric, cinnamon, cacao… Get creative!

NUTRITIONAL INFO

Macronutrients (per serve):

Protein: 25g
Carbohydrate: 18g
Fat: 32g

Micronutrients:

The following are a percentage of the Recommended Dietary Intake (RDI), per serving:

Riboflavin (B2): 48%
Magnesium: 40%
Phosphorus: 35%