Got a big game this weekend? Better fuel up. We’re a sporty bunch in WA – and each weekend in winter our young and old pull on their shoes, boots and jerseys for their next individual or team challenge.

But it doesn’t matter if you’re playing, refereeing or simply on the sidelines – tucking into a healthy, high-energy breakfast will stand you in good stead for all that awaits for the rest of the day.

These simple recipes will appeal to fitness self-starters and team players alike – giving you the best shot at a big win this winter.

Choc-nut energy balls

¾ cup raw almonds
1 tbs cocoa powder
12 pitted dates
2 tbs peanut butter
1-2 tbs honey

• Place dates, cocoa powder and peanut butter into a food processor and pulse into rough crumbs.
• Add honey and briefly pulse until combined. Add additional honey if the mixture is a little dry.
• Scoop out the mixture and roll into tablespoon-sized balls.
• Store in an airtight container in the fridge – they’ll keep for a week – or freeze for a later date.

Guilt-free brekky burrito

4 eggs
1⁄4 cup reduced-fat milk
1 cup corn kernels
Half a red capsicum, diced
Half a green capsicum, diced
100g button mushrooms, quartered
4 whole flour tortillas
2 tomatoes, sliced
1 cup reduced-fat cheddar cheese, grated

• Lightly beat eggs, then add milk, corn and capsicum. Season to taste.
• Pour one-quarter of the egg mixture into a small, pre-heated non-stick frypan.
• Cook over medium heat until eggs are almost set, then flip cook for another 15 seconds.
• Repeat with the rest of the mixture to make four omelettes, then set aside
• Cook mushrooms in the same frypan until golden.
• Top each tortilla with a cooked omelette, sliced tomato, mushrooms and cheese.
• Fold and roll edges of the tortilla to form a burrito.

Wholemeal banana pancakes

2 medium ripe bananas
1 cup wholemeal self-raising flour
2 tablespoons caster sugar
1/2 cup milk
1 egg
1 cup vanilla yoghurt
20g butter, melted
¼ cup blueberries

• Combine flour and sugar in a bowl, then make a well in the centre.
• In another bowl, whisk together milk, egg, 1/2 cup yoghurt and one mashed banana.
• Pour milk mixture into the flour mixture and combine until smooth. Stand for 10 minutes.
• Heat a large, non-stick frying pan over medium heat.
• Brush pan with melted butter, then spoon 1/4 cup batter into the pan, spreading to form a 1cm-thick round. Repeat the process, cooking two pancakes at once.
• Cook for 2 to 3 minutes or until bubbles appears on the surface. Turn, then cook for a further 2 to 3 minutes.
• Transfer to a plate and cover loosely with foil to keep warm.
• Repeat with remaining batter to make 8 pancakes, brushing pan with butter between batches.
• Divide onto plates and top with remaining yoghurt, sliced banana and blueberries.

Green kick-start smoothie

1/2 firm, ripe avocado
1 ripe banana, sliced
1 kiwifruit, peeled, chopped
A handful of baby spinach leaves
1 1/4 cups low fat milk
1/4 teaspoon ground cinnamon
2 teaspoons honey
1/2 cup ice cubes

• Place all ingredients in a blender and blend until smooth, thick and creamy.
• Divide between 2 glasses, serve immediately.