Go faster porridge with blueberries, toasted walnuts and honey

Low G.I. breakfast for a training diet

This is my fail-safe breakfast if I have got a big day ahead. You can guarantee that I will always have this breakfast on the morning of a marathon. The oats have a very low G.I., meaning that the carbohydrate is released into your bloodstream slowly and therefore will sustain your energy levels and help prevent those 11 o'clock food cravings. What's more, studies show that a bowl of porridge can lower cholesterol.

Also if I am running, I will always make my porridge with water only as it is lighter on the stomach. It is important that you use whole rolled porridge oats; they are less refined, more nutritious and they taste better — sweet and nutty. Pop the walnuts in the oven while you cook the porridge and you will be sitting down to breakfast within 10 minutes.

Method

1. Put the oats, water and or or milk into a pan with a pinch of salt. Bring to the boil over a high heat and then turn the heat down and simmer for about 5 minutes, stirring frequently. The porridge will become thick and creamy.

2. Meanwhile, pop the nuts onto a baking tray and roast in the oven at 160°C for 5 minutes.

3. Pour into two warmed bowls, sprinkle with the blueberries and nuts and drizzle over the honey.

Ingredients

• 100g porridge
• 500ml water or milk or ½ and ½
• Pinch of salt
• Punnet of fresh blueberries
• Handful of walnuts
• Good quality runny honey (Manuka is very good)

Vital Statistics

Serves: 2 bowls
Preparation: 5 minutes
Cooking: N/A
Difficulty: Easy
Good for: Low G.I., low fat, hearty breakfast. Fantastic for fuelling up for a big day ahead

Calories (kcal): 491.9
Protein (g): 17.8
Carbs (g): 63.5
Fat (g): 18.9
Fiber (g): 6.3

http://www.realbuzz.com/articles/go-faster-porridge-with-blueberries-toasted-walnuts-and-honey/