These energy-packed recipes from Mrs Crunch are perfect for powering your Black Friday shopping spree

SERIOUS shopping requires serious stamina. Make sure you can run after the best bargains by trying some of these energy-packed dishes.

You can find these and other energy- boosting recipes at .

Chicken and avocado burgers

(Serves four)

This chicken and avocado burger recipe will take just 20 minutes from start to finish.

5

YOU NEED:

• 400g minced chicken
• 2 cloves garlic, crushed
• 1 avocado, finely diced
• 1 tbsp soy sauce
• Salt and pepper to taste
• 1 tomato
• 4 burger buns

METHOD: Mince (or blend) the chicken. Combine all the ingredients except the burger buns and form into four patties.

Fry in a little oil over a moderate heat for five minutes on each side.

Serve in a toasted bun with the salad of your choice.

Banana and cherry muffins

(Makes 6)

For a beating-the-crowd breakfast, grab one of these muffins and go.

5

YOU NEED:

• 150g self-raising flour
• ½ tsp bicarbonate of soda
• 50g light Muscovado sugar
• 1 whole banana
• 150g natural yoghurt
• 2 tbsp vegetable oil
• 1 egg, white only
• 70g cherries

METHOD: Heat the oven to 180C/350F/ Gas Mark 4 and line a six-hole muffin tin with paper muffin cases.

Tip the flour and bicarbonate of soda into a large bowl. Hold back 1 tbsp of the sugar, then mix the remainder with the flour.

Make a well in the centre. In a separate bowl, mash the banana until nearly smooth. Stir in the yoghurt, oil and egg white until the mixture is evenly combined.

Pour the liquid mixture into the well and stir quickly with a wooden spoon. The mix will look lumpy and may have the odd fleck of flour visible, but don’t be tempted to over-mix.

Tip in the cherries and give it one more stir. Divide the mix between the muffin cases – they will be quite full – then sprinkle the tops with the rest of the sugar.

Bake for 18-20 minutes until risen and a dark gold colour. Cool for five minutes in the tray before lifting out on to a rack to cool completely.

Bacon and pesto sandwich

(Serves two)

A brunch dish like this means less time eating and more time shopping.

5

YOU NEED:

• 8 tomatoes on the vine
• Drizzle of olive oil
• Salt and pepper
• 6 rashers of streaky bacon
• 2 ciabatta rolls
• 1 tbsp pesto
• 6 basil leaves

METHOD: Preheat the oven to 220C/430F/Gas Mark 7. Place the vine tomatoes on a baking tray. Drizzle with olive oil and season with salt and pepper. Place into the hot oven and bake for ten minutes.

Meanwhile, heat a griddle pan or frying pan over a high heat. Griddle or pan fry the streaky bacon until cooked and crispy to your liking. Set to one side.

Slice the ciabatta rolls in half and warm on the griddle pan for one to two minutes. Spread the pesto on to the base of the warmed ciabatta bread.

Crush the roasted tomatoes on top of the pesto. Top with the cooked bacon, basil leaves and ciabatta lid.

Hot smoked salmon, pea and dill pasta

(Serves four)

This pasta dish will keep you going until the shops shut. Use wholemeal pasta shapes for an extra boost.

5

YOU NEED:

• 400g tagliatelle
• 200g frozen peas
• 300g half-fat crème fraiche
• ½ bunch fresh dill, chopped
• 125g hot smoked salmon

METHOD: Cook the tagliatelle according to the packet instructions until al dente.

Add the frozen peas for the last 2 mins then drain and pour back into the pan.

Stir through the crème fraîche, chopped dill and smoked salmon. Serve immediately.

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Kedgeree

(Serves four)

This combo of eggs, rice and fish will keep your energy up over the long shopping weekend.

5

YOU NEED:

• Drizzle of olive oil
• 1 onion, diced
• 2 celery sticks, diced
• 2 tsp ground turmeric
• 1 tsp mild curry powder
• 300g basmati rice
• 800ml vegetable stock
• 500g yellow smoked haddock, skinned (your Morrisons fishmonger can do this for you)
• 500ml whole milk
• 4 eggs
• 2 tbsp yoghurt
• Handful of flat leaf parsley, roughly chopped
• Salt and pepper
• 2 spring onions, sliced
• 4 lime wedges to garnish

METHOD: Drizzle the olive oil into a high-sided frying pan or large saucepan and place over a medium heat.

Add the diced onion and celery then sauté for five minutes. Add the turmeric and curry powder, then cook for a minute.

Add the rice and stir to evenly coat the grains in the spices. Add the vegetable stock, bring to the boil, then reduce to a simmer.

Cover for 12 minutes while occasionally stirring. If the pan starts to dry out add a little more stock or water. Test the rice is cooked (it should still have a little bite to it) and set to one side.

Meanwhile, place the smoked haddock in a saucepan. Cover with the milk and top up with water to cover the fish, if needed. Bring to the boil, then reduce to a simmer for ten minutes.

Once cooked, drain and set the haddock to one side to cool slightly.

Place the eggs in a pan of cold water, cook/boil for ten minutes, then plunge the eggs into a bowl of cold water.

Flake the haddock into the cooked rice and stir to combine. Add the yoghurt, chopped parsley and season.

Stir through the rice and haddock. Peel the eggs and slice into quarters. Spoon the kedgeree into warm serving bowls and garnish with the egg quarters, sliced spring onions and a wedge of lime.