15-minute food: mid-morning muscle fuel

Dried fruit muesli
By Robin Gill, head chef at Sauterelle, London

Ingredients
1 apple
1 banana
1 lemon
1tbsp pine nuts or hazel nuts
1tbsp dried parsnip
1tbsp dried banana
1tbsp dried apple
1tsp sunflower seeds
3tbsp oats
Skimmed milk
Natural yoghurt
Drizzle of honey


The 15-minute method
1-4mins Core and slice the apple, then peel and slice the banana.

4-5mins Squeeze over some lemon juice. The juice will keep the fruit fresh rather than withering like your legs after ‘Squats Tuesday’.

5-13mins Stick the dry ingredients in a bowl and mix. Sprinkle on the nuts. This mixture can be stored in an airtight container for up to a week, so mix some more and you’ll be set for a week’s worth of spoon reps.

13-15mins Splash over the milk. Add more if you’re after quicker-wolfing wetness, less if you want some bite before crunch time at the gym. Finally, add the yoghurt and drizzle with honey.

Your body’s benefit
“The banana is full of slow-release carbs to fuel your workout. The rest of the fruit and oats make this high fibre as well as low GI, which combine for a steady supply of energy rather than a spike and crash,” says sports nutritionist Trevor Bedding. Which means you won’t bottom out when you’re at full tilt on the treadmill.