How To Score Your 10 (Without Becoming a Food Fascist) PHOTOGRAPHY BY PIOTR GREGORCZYK
Monday
BATCH-PREP THIS EASY BREAKFAST FOR A CARB-RICH WORKOUT FUEL TO STOP YOUR MUSCLES RUNNING SHORT
Your chef, New Zealander Miles Kirby, is the co-founder of Caravan restaurants and a former head chef at the Providores
Carrot & Apple Overnight Oats
(3 of 10 of your daily fruit ‘n’ veg target)
INGREDIENTS
(SERVES 4)
• Pink Lady apples, 4
• Carrots, 3
• Gluten-free oats, 200g
• Apple juice, 200ml
• Oat milk, 100ml
• Maple syrup, 1Tbsp
• Pecans and banana, to serve
METHOD
The apple-a-day adage has nutritional merit. Their phytonutrients trigger beneficial changes in gut bacteria. Peel and grate them, along with the carrots. Combine with the oats – rich in beta-glucan, a form of cholesterol-lowering fibre – apple juice, oat milk and maple syrup in a mixing bowl. Maple syrup, unfortunately, does not count as one of your 10 . . . though it is a far better source of polyphenol nutrients than other sugars. Leave in the fridge overnight to set. Portion it out the next day, topped with sliced banana and crushed pecans, which you can toast in a dry pan. Devour before or after your morning workout to drip-feed your muscles with energy.
10 MAKE IT TO
“You can make a simple salad for lunch with sliced tomatoes, crumbled feta and cubes of watermelon. Top with pumpkin seeds toasted in
