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Power porridge: 10-minute meal

advice
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Cereals and toast may seem like convenient morning meals but they won’t do your waistline any favours. Porridge, on the other hand, is packed with protein and slow-release carbohydrates to fuel your day. What’s more, it’s just as easy to prepare and can be customised to your taste with a variety of delicious, healthy toppings.

Ingredients 50g porridge oats / 200ml milk / 1tbsp manuka honey / 2tbsp pecan nuts, halved / Handful of blueberries
 

To make

  • Put the milk and oats in a pan
  • Cook over a medium heat for eight to ten minutes, stirring occasionally.
  • Top with the remaining ingredients and serve immediately.

Ingredient breakdown

Milk is packed with muscle-building protein and calcium, which helps your body to metabolise fat efficiently.
 
Manuka honey contains methylglyoxal, an antibacterial agent that helps the body to fight infection.
 
Pecan nuts are high in muscle-building protein and heart-healthy monounsaturated and polyunsaturated fats.
 
Blueberries contain pterostilbene, a compound that helps the body to break down fat and lower LDL (‘bad’) cholesterol.

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