FUEL
MAY 2019 RUNNERSWORLD.COM/UK 075- Green tea and coconut
Matcha packs an antioxidant punch and may
help lower blood pressure. Oats also contain anti-
inflammatory compounds, so it’s a double whammy. - Umami miso and egg
It’s like a breakfast dream team...with extra umami.
Adding eggs – a source of all nine essential amino
acids – to your oats will keep you going for hours.
1 Heat the oven to 180C and
toast the coconut for 5-7
mins until slightly golden.
2 Combine the oats, 300ml
water and the salt over a
medium heat. Bring to the
boil, then add the milk and
syrup. Continue to stir on a
medium heat for 3-5 mins.
3 Stir in the coconut yoghurt
and matcha, and gently heat- don’t let it boil. Mix in
most of the toasted coconut,
then top with the pistachios,
chocolate shavings, reserved
coconut and a sprinkling of
matcha powder.
1 Melt the miso paste in a
pan filled with 700ml water
until blended (think ‘silky’).
Add the oats and bring to
the boil, then simmer for 6-7
mins, stirring and scraping
the bottom of the pan. Add
the tamari and sesame oil.
2 Meanwhile, heat a wide
pan until hot and toast the
sesame seeds with a pinch
of salt for 2 mins, tossing
until golden brown.
3 Poach the two eggs in
simmering water for 2½ mins.
Remove and pat dry. Serve
the porridge topped with
sesame seeds, spring onion,
radish and a poached egg.520 kcals, 30g fat, 55g carbs,
10g protein. Serves 26 tbsp desiccated coconut
100g porridge oats
Pinch of salt
100ml coconut milk (or any
choice of milk)
2-3 tsp maple syrup
100ml coconut yoghurt
(Koko dairy-free, £2.00 for
500g, tesco.com)
1 tsp matcha powder, plus
extra, to garnish
15g pistachios, crushed
20g dark chocolate shavings286 kcals, 11g fat, 32g carbs,
13g protein. Serves 21-2 tsp white miso paste
(£2.49 for 100g, tesco.com)
100g porridge oats
1 tsp tamari (or soy) sauce)
¼ tsp sesame oil
1 tsp black or white sesame
seeds
Pinch of salt
2 eggs
¼ spring onion, thinly sliced
2 baby radishes, thinly slicedRICH IN
ANTIOXIDANTS
SUSTAINS
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NUTRITIONIST:^ GRACEBARNES^ (GRACEBARNESNUTRITION.COM)