or race. Calories: 72kcal per 100g of low-fat cottage cheeseDried apricots Why they’re good: These chewy little morsels are low in fat and high in carbohydrate, and provide a decent amount of vitamin A, fibre and potassium. When they’re good: Any time

Serve drizzled with honey and a scattering of fresh fruit. Top tip- Try using chopped dried apricots instead of the sultanas.Farmhouse Breakfast Week is taking place from January 23-29. Many thanks to www.shakeupyourwakeup.com for supplying the featured

), vitamin A (as beta-carotene), vitamin C, iron, potassium and manganese.SWAP: Sultanas FOR: Dried apricots Sultanas are high in sugar and handy for boosting blood sugar levels during a long run. However, you’ll get more sustained energy pre- or post

-boosting range of nutrients. Or you could try one of these...1. Buy a pot of low-fat fromage frais and throw in some dried apricots with some nuts and seeds. All of these have a low GI (Glycaemic Index), which means they release energy slowly and help prevent

.25g salt.Chicken satay sandwich60g dried ready-to-eat apricots, chopped1 tablespoon (15g) peanut butter2 teaspoons (10g) mango chutney1 teaspoon (5ml) lemon juiceHalf a cooked chicken breast (70g)1 tablespoon (15g) reduced-calorie mayonnaise30g rocket4

after eating then ran to exhaustion. The eight managed to run for seven minutes longer – and burned more fat – after the high-fibre breakfast. Try it Snack on high-fibre dried apricots several hours before hitting the gym, or carbo-load on whole

of pulses and dark-green vegetables such as spinach, broccoli and rocket. A handful of dried apricots and cashews provides an iron-rich snack and is easy to grab on the go. To optimise absorption of the iron that you're working so hard to take in, avoid tea

and pak choi, which have lower levels of phytates.Try to include iron-rich snacks in your diet. Dried fruit (especially apricots and figs), seeds (pumpkin, sesame and sunflower), fortified cereal bars, wholemeal toast and blackstrap molasses are good

Ingredients Sucrose, dark chocolate, almonds, fructose syrup, maltodextrin, rice flour, crispy cereals.Tasty? Strong apricot taste, decent crunch and easy to digest but not packed with carbs. Enough caffeine to have a positive effect, though. And the best

into energy as quickly, and require more water for digestion.Dried Apricots Approx £1/100gPer 100g: 165 kcal; 36g carb; 3.9g protein; 0.6g fat; 6.3g fibreCost per 100 calories: 60pMain ingredients: Apricots onlyMunchability: Tasty and soft, especially