BLUBERRY AND FIG BAKED PORRIDGE
Despite it’s importance, trying to create a tasty and nutritious pre-ride breakfast is nothing but a chore. With all the usual rituals to perform (choosing your kit, fiddling with your bike, texting your friends to get them out of bed) performing a Tom Aitken masterclass is the last thing on your mind.
Thankfully we don’t have to because we asked Lucy Pemberton-Platt to do the work for you. You should know her from her amazing Espresso balls — a big hit with everyone here at Chapeau!
Some foody facts from the chef:
I’m an advocate for porridge and have been for a while, especially as a way to fuel challenging or endurance based exercise. However as with most food, having it on a daily basis can take the excitement out of it quite quickly. I believe that for a healthy lifestyle to be maintained it needs to be enjoyed, which is why I have created this baked porridge dish with a twist. All of the ingredients are available in any supermarket, it’s requires almost no skill in the way of baking and it takes no more than 25 minutes from start to eat.
Healthy and tasty, Lucy’s top 5 benefits of baked porridge:
Energy:
Carbohydrates are the macronutrients needed for brain function and energy throughout the course of the day (your ride). Porridge contains a high amount of complex carbohydrates specifically, which are the type of carbohydrates which are digested at a slow pace giving you lasting energy.
Appetite control:
Wholegrains have a high amount of dietary fiber. This helps to fill you up which in turn stops you from overeating and by not over eating you will maintain or even lose weight.
Muscle recovery:
Porridge has a high amount of phosphorus which is stored in the bones and helps with energy production and muscle recovery after intense exercise.
Strong bones:
Porridge contains calcium which is similar to phosphorus and helps strengthen teeth and bones.
Immune boosting:
Vitamin A is a fat soluble vitamin that the body needs for vision, cell and tissue growth and reproduction. It is also an antioxidant which helps destroy free radicals and reduce the risk for chronic disease.
Ingredients -
1 cup of organic rolled oats
1 cup of blueberries
1/2 cup of almond milk
1 tsp vanilla bean paste (or essence)
1 tbsp of cashew butter
4 fresh figs
1 tbsp maple syrup
A handful of walnuts
Method:
Place the oats into a bowl and cover them with boiling water, soak them for ten minutes or until the water has been absorbed and the oats are soft. If there is still a little excess water that’s fine, if anything it means the porridge will remain moist after its been baked. During this time mix together the peanut butter, vanilla essence and maple syrup and crush the walnuts into small bite size chunks. Stir the almond milk, peanut butter mix, blueberries and crushed walnuts in with the oats and then into a baking dish. Slice your figs and add them on top with a little bit of extra syrup to caramelise. I like to add a sprinkling of whatever ingredients make the dish look pretty (totally unnecessary if you’re in a rush before a ride). Then bake for 20 minutes until the top has slightly browned.
Simple as that! Happy eating, happy riding!
Lucy creates recipes from only natural ingredients, her blog is a rich source of food inspiration and her PDF recipe book is a handy and free guide for anyone wanting to create wholesome goodness from their own kitchen.