MEN’S HEALTH 105
PT / 07.2019
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GRAINS FOR GAINS
MILLET
TO WIN IT
Move aside, overnight oats.
This quick breakfast is full of
the slow-burning carbs and
restorative fats you need after
a gruelling morning’s training
POWER SAUCE #28
GREEN
MACHINE
Packed with healthy fats,
fibre and vitamins, this
creamy sauce instantly
upgrades any brunch
0-3MIN
Toast isn’t eggs’ only companion. Millet
is rich in magnesium and manganese,
which keep your energy levels steady.
To prep this recipe from Adria Wu**,
combine it with 300ml of water and
microwave for three minutes.
3-4MIN
When the millet is done, whisk the
fermented white miso with a splash
of tamari – the extra salts will aid
rehydration for faster recovery.
Add this paste to the cooked millet
and thoroughly stir it in.
Add 1tbsp of oil or 2tbsp of
full-fat coconut milk. Blend
again until well mixed.
YOU WILL NEED...
- Millet flakes, 50g
- White miso
paste, 1tsp - Ta m a r i , ½t s p
- A large free-
range egg - Flaked almonds,
a pinch - Sesame seeds,
a pinch - Spring onion,
thinly sliced - Salt and pepper
TIME TO MAKE
7 MIN
PROTEIN
21 G
CALORIES
420
CARBS
40 G
4-7MIN
Half-fill a mug with water and gently
crack the egg into it. Cover with a
plate and microwave for 60 seconds,
until poached but runny. Top your
porridge with the almonds, seeds,
spring onion and egg. Season well.
0
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Blend a very ripe avocado with
1tbsp of lemon juice, salt, black
pepper and cayenne pepper.
MORE MUSCLE-BUILDING
WHEN YOU EAT WHOLE
EGGS INSTEAD OF JUST
THE WHITES*
40 %
AVOCADO
HOLLANDAISE
A nutrient-rich sauce for
your next fancy breakfast
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