RECIPE: Power-up Polenta

A DELICIOUS, nutritionally balanced recipe to keep your body in perfect running order

Nutritionist Dr Liz Applegate cooks up a nutritionally balanced, quick-to-make breakfast kickstarter. Ideal for when you return ravenous from a pre-breakfast run, it’s loaded with carbohydrates to restock energy stores and protein for muscle repair. Plus, the dried blueberries and almonds provide a health-boosting antioxidant punch. It’s also versatile enough to serve as a pre-run fueller if you don’t want to attack your morning session on an empty stomach.


PREP TIME 10 mins


  • 600mL skim milk
  • 80g instant polenta
  • 40g dried blueberries
  • 40g chopped almonds
  • 2 tbsp honey
  • Ground cinnamon to taste

1 Pour 450mL of the milk into a medium-size saucepan and bring to the boil. Whisk in the polenta, stirring for five minutes, or until thick.

2 Stir in the blueberries, almonds, and honey. Sprinkle with cinnamon to taste. Divide the polenta between two bowls and top each with the remaining milk.

PER SERVING 2167kJ, 100g carbs, 6g fibre, 18g protein, 7g fat (1g sat fat)

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