Men's Health - UK (2019-07)

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.

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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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