Christian Coates says: "If you are guilty of skipping breakfast or grabbing a processed and highly sugared breakfast bar then stop right there! This breakfast bar is the only one you’ll ever need. It covers all the bases nutritionally, so there's no need to grab and go with anything else".
Health: A complete bar – it contains low-GI carbs, healthy fats and protein, plus a great source of many micronutrients vital for a productive day.
Top tip: For variety try including a few drops of your favourite flavoured essence or essential oil – we've found peppermint or orange-flower water both work well.
Ingredients - MAKES 6
25g (scant 1/4 cup) chia seeds
45g (1 1/2 tbsp) apple juice
100g coconut oil
100g (1/2 cup) agave syrup
30g (⅓ cup) porridge (rolled) oats
90g (1/2 cup) quinoa flakes
35g (1/4 cup) hazelnuts, chopped
25g (1/4 cup) goji berries
25g (1/4 cup) sunflower seeds
35g (1 ¼ oz) unflavoured whey protein
3 tsp spirulina
1 tsp finely chopped root ginger
2 tsp cocoa powder
1/2 tsp ground cinnamon
Preheat the oven to 170°C/344°F/gas mark 3, and then line a 1lb loaf tin with baking parchment.
Soak the chia seeds in the apple juice in a cup or small bowl for 1 hour.
In a small pan melt the coconut oil and the agave syrup together.
Using a free-standing mixer, or in a large bowl with a wooden spoon, mix the oats, quinoa, hazelnuts, goji berries, sunflower seeds and protein. Then tip in the coconut agave mixture along with the soaked chia and any remaining juice. Using a paddle beater, or a wooden spoon, mix everything together thoroughly. Divide this mixture into thirds.
Put one-third into the prepared loaf tin and press down firmly.
Mix another third with the spirulina and ginger, then on a chopping (cutting) board press this into the rough shape and size of the bottom of the loaf tin. Transfer this third to the loaf tin and sit it on top of the first layer, pressing down with a spatula to fill the space, as necessary.
With the last third, mix in the cocoa and cinnamon and repeat as before to form a third layer and top the loaf tin. Cover with foil and bake in a preheated oven for 25 minutes. Remove from the oven and allow to cool in the tin before slicing into portions. One portion is one-sixth of the loaf, so slice into 6 and store in an airtight container, where these bars will last for 5 days.
Burn: Divide the loaf into 8 portions.
Build: Divide the loaf into 5 portions.
Fitness Gourmet: Delicious Recipes for Peak Performance at Any Level by Christian Coates. Photography by Yuki Sugiura. Published by Jacqui Small, £25.