074 RUNNERSWORLD.COM/UK MAY 2019
WHATEVER FLOATS YOUR OATS
Porridge is not just for breakfast, it’s for life (well, lunch and dinner)
- Classic honey and nut
The old faithful. Oats contain both soluble fibre, which
regulates the absorption of nutrients, and insoluble
fibre, which helps ‘clear out’ your digestive system.
- Spiced squash curry
Curry and porridge: not the most obvious of combos,
but the kick of cumin comes packed with copper and
iron, needed for healthy red blood cells.
1 Toast the oats in a hot, dry
pan for a few mins, then
remove from the heat.
2 Add the oats to a medium
saucepan with 300ml water
and the salt, and cook on
a medium heat for 5 mins,
stirring. Then add the milk
and cook for another few
mins until it reaches your
desired consistency.
3 Remove from the heat, add
the butter or coconut oil and
stir well. Drizzle with honey
and serve with nuts, banana
slices or both.1 In a pan over a medium
heat, combine 1 tbsp olive
oil, the oats, ½ tsp salt and
the grated squash. Stir until
slightly brown (10 mins).
2 Add the spices and garlic,
and cook for 2 mins. Add the
stock, bring to the boil, then
simmer, uncovered, on a low
heat for 20-25 mins, stirring
often, until a porridge-like
consistency is formed. If it
starts to stick, add hot water.
3 Before serving, warm 1 tsp
olive oil in a pan. Toast the
seeds for 2-3 mins. Season
to taste and scatter with the
toasted seeds and fresh
coriander leaves.370 kcals, 15g fat, 43g carbs,
14g protein. Serves 2
100g porridge oats
2 large pinches of salt
500ml milk
1 tsp butter or coconut oil
1-2 tsp honey
15g nuts (optional, to add
crunch and protein)
Banana slices (optional)
472 kcals, 24g fat, 52g carbs,
13g protein. Serves 2
4 tsp extra virgin olive oil
120g porridge oats
Salt and pepper
175g squash, peeled
and grated
½ tsp ground turmeric
¼ tsp ground coriander
1 tsp ground nutmeg
1 tsp ground cumin
1 tsp ground cardamom
2 garlic cloves, chopped
650ml vegetable stock
20g sunflower seeds
20g pumpkin seeds
10g fresh coriander leaves
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