A really filling porridge for a power breakfast inspired by bodybuilders. Some of them cook porridge on the egg white, but then you miss out on all the nutrition in the yolk. Use all of it instead!
Vary the taste by using banana and cinnamon instead of the nectarine. Or add some goji berries.
| Nutritional value 1 portion: 280 kcal | ||
|---|---|---|
| Carbohydrates 24 g (34 E%) |
Fat 14 g (45 E%) |
Protein 15 g (21 E%) |
| + nectarine and cottage cheese: 137 kcal | ||
| Carbohydrates 11 g (30 E%) |
Fat 5 g (31 E%) |
Protein 14 g (39 E%) |
| Totally for the meal: 417 kcal | ||
| Carbohydrates 35 g (33 E%) |
Fat 19 g (40 E%) |
Protein 29 g (27 E%) |
| *The percentage of carbohydrates is low. Guidelines are: carbohydrates 45-60 E%, fat 25-40 E% and protein 10-20%. Try to compensate for this during the day. | ||
Ingredients
- 75 ml / 3 oz oats (with extra fibre if available)
- 1 tbsp seeds (flaxseeds, sesame seeds or chia seeds or other seeds)
- 1 egg
- 150 – 200 ml / 5 -7 oz water
Serve with:
- 1 nectarine
- 100 ml / 3,5 oz cottage cheese
How to
- Add all ingredients to a bowl and microwave for 2 minutes stirring every 30 seconds, or cook it all in a pot. If you are microwaving, use less water, if cooking in a pot, then more.
- Chop 1 nectarine finely and mix with 100 ml / 3,5 oz cottage cheese and add on top.
- Before you eat, take a moment to be mindful and appreciate what you do. Appreciate that you cook good and nurturing food. Appreciate that you are taking care of yourself.
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