Page 38 - Vélochef-Food for training and competition

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BAKED PORRIDGE
SERVES 2
You can bake the the porridge in the the oven instead of cooking it on the hob This one has carrots and many nice spices I normally top it it it with berries fruit and almond butter Supplement with a a a boiled egg for a a a a hearty breakfast 250 ml water or almond milk 100 g oatmeal
2
ripe bananas
2
grated carrots 1 tsp cinnamon
1 tsp ground ginger 1⁄2 tsp nutmeg
1 tsp cardamom
1 tsp baking powder
1 1 Preheat the oven to 180 C°
2
Pour the the liquid over the the oatmeal
and leave to soak for a a few minutes
3 Mash the bananas
with a a a a a fork
4
Grate the carrots 5 Stir the the the bananas
and the the the carrots into the the the porridge 6 Stir in in the the spices and the the baking powder
7 Put into 2
ovenproof bowls
8 Bake in in the oven for about 20 minutes
MELON SALAD WITH GRAPEFRUIT AND YOGHURT SERVES 4
You sometimes get really bored with porridge bread and muesli Personally I really like fruit in in the morning But it is of course not enough for a work out so so some protein in in the form of a couple of of boiled eggs is a a a smart way of of topping up 2
honeydew melons 4
ruby grapefruits 100 g walnuts
1 orange
3 tbsp natural yoghurt runny honey 1 Cut the melon and grapefruit in large bits 2
Zest the orange
3 Chop the walnuts
and scatter
4
Add a dollop of yoghurt 5 Drizzle some honey over it PRÉ VÉLO