So here’s a recipe to give one of the world’s favourite breakfasts a little lift. You can get as creative as you want with your porridge but I like to add a minimum of these two staple additions; blueberries & plain Greek yogurt. The beauty of this porridge however, comes from the toasted flavour of the oats, a simple but super tasty way to cook them.
The Staples
Blueberries are a great source of vitamins and minerals such vitamin C, K and manganese. These can all play roles in immune function and bone development.
Greek yogurt is a staple as although porridge isn’t a bad source of protein, it’s doesn’t contain all 9 essential amino acids needed for your body needs to regenerate, repair and build. Greek yogurt contains leucine, a branch chain amino acid that’s optimal for muscle protein synthesis.
Lastly, I’m a huge fan of Ceylon cinnamon, primarily as I love the taste. However, it does have some reportedly impressive benefits on balancing blood sugars amongst other things. Have a read hear if you want to know more:https://nutrition4fighters.wordpress.com/2017/11/16/snack-hack-13-ceylon-cinnamon/ . A little pro tip for the British readers is to hit up your local Lidle who sell Ceylon as their standard product. It’s the cheapest spot I’ve found for it by far!
Ingredients:
– 1/2 to 1 full mug of oats (depending on how much exercise you planned that day)
– 1/2 a cup of milk
– 1/2 a cup of water
– Pinch or sea salt
– 1/2 a cup of blueberries (I tend to use frozen)
– 1 to 2 large tsps of (full or half fat) Greek yogurt
– tsp of Ceylon cinnamon
Method:
– Place oats in saucepan and gently heat them dry. Stir for around 4/5 minutes or until you start to smell a toasted aroma.
– Add the water, milk and sea salt, mixing thoroughly. If frozen, also add blueberries at this point.
– After continuing to stir 5 minutes, ensure the oats have fully absorbed the liquid (or at least to your desired consistency). Remove from heat and add blueberries if fresh.
– Empty oats into the bowel. Add another splay of milk if you desire. Add the Greek yogurt and sprinkle the Ceylon cinnamon.
Calorie Options
Heavier option:
1 cup of oats – 389kcal
1/2 cup full fat milk – 75kcal
1/2 cup blueberries – 43kcal
2 tbsp full fat Greek yogurt – 30kcal
Total 536kcal
Lighter option:
1/2 cup of oats – 195kcal
1/2 cup of semi skimmed milk – 58 kcal
1/2 cup blueberries – 43kcal
1 tbsp of 2% fat Greek yogurt – 11 kcal
Total 306kcal
Nutrition 4 Fighters 