Recovery Porridge – 4 ways

Porridge
Fuelling
Recovery
Body Fat
Servings: 1
Perfect before you head out the door or as a recovery breakfast after your morning training session. Loaded with protein, and slow-releasing (low-GI) carbs, these recipes give a new twist on an old classic.

Seeds and Spice

So many benefits. A good serving of 20g good quality protein, a high dose of Omega 3, and also your daily intake of Vitamin B12, to support oxygen transport and energy levels.

Ingredients

50g porridge oats (good quality)
350ml semi skimmed milk
Pinch of salt (even for sweet porridge, this is important)
Toppings
1 tsp. pumpkin seeds
1 tsp. chia seeds
1 tsp. sesame seeds
1 tiny pinch ground cinnamon
1 tiny pinch ground nutmeg

Method

  1. Into a large saucepan, place the oats, milk and a pinch of salt. Give it a good stir.
  2. Place the pan over a medium heat on the hob, and cook slowly for approximately 8 minutes. Then serve into a bowl.
  3. Finally add selected topping and stir into the porridge.

Apple, Date and Cherry

Alongside the combination of slow releasing carbs (low GI) and protein, this also is a great calcium provider, crucial for bone health (and healthy muscle contraction).

Ingredients

50g porridge oats (good quality)
350ml semi skimmed milk
Pinch of salt (even for sweet porridge, this is important)
Toppings
2 dates, stoned and chopped
3 fresh cherries, stoned and chopped
½ apple, cored and chopped
1 tiny pinch of ground cinnamon

Method

  1. Into a large saucepan, place the oats, milk and a pinch of salt. Give it a good stir.
  2. Place the pan over a medium heat on the hob, and cook slowly for approximately 8 minutes. Then serve into a bowl.
  3. Finally add selected topping and stir into the porridge.

Copenhagen Style

Slow releasing (low GI) carbs, 20g of good quality protein, with the added benefit of B vitamins for energy production and over 75% of your daily copper, to support the immune system.

Ingredients

50g porridge oats (good quality)
350ml semi skimmed milk
Pinch of salt (even for sweet porridge, this is important)
Toppings
¼ pomegranate seeds
1 tbsp. cocoa nibs
1 tiny pinch ground cinnamon
1 tsp. maple syrup

Method

  1. Into a large saucepan, place the oats, milk and a pinch of salt. Give it a good stir.
  2. Place the pan over a medium heat on the hob, and cook slowly for approximately 8 minutes. Then serve into a bowl.
  3. Finally add selected topping and stir into the porridge.

Mango, Coconut and Passion Fruit

A great nutrient profile from this recipe, containing good helpings of B Vitamins, Vitamin C and the important trace elements, such as Zinc, Copper and Iron.

Ingredients

50g porridge oats (good quality)
350ml semi skimmed milk
Pinch of salt (even for sweet porridge, this is important)
Toppings
¼ mango (roughly chopped)
1/2 passion fruit (seeds only)
1 tbsp. dried coconut flakes
1 tsp. pistachio nuts (roughly chopped)

Method

  1. Into a large saucepan, place the oats, milk and a pinch of salt. Give it a good stir.
  2. Place the pan over a medium heat on the hob, and cook slowly for approximately 8 minutes. Then serve into a bowl.
  3. Finally add selected topping and stir into the porridge.
James Collins, in the kitchen

The following recipe has been produced in James' test kitchen. Devised by James and his team of chefs for everyone wanting to optimise their diet on a daily basis. Special thanks to chef Omar Meziane for his work on this collection.

Whether ‘fuelling’ to maintain energy levels, ‘recovering’ after a hard workout, or reducing body fat, each of these options takes less than 15 minutes!

Our chefs pride themselves on using the latest innovative ingredients backed by science.

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