You should eat before sports, but what? Baked oatmeal has the right balance of carbohydrates and protein
Porridge, the healthy, vegan oatmeal mash, has long been part of my morning ritual. Rub the sleep from the eyes, pour soy milk in a pot, a few spoonfuls of chia seeds into it, and off to the bathroom. Then just add oatmeal, boil for a few minutes, and the delicious, healthy breakfast is ready! Thanks to porridge I have energy all morning, it’s my recipe for a fresh start to the day! I usually add a banana, cranberries, or other fruits, some maple syrup for sweetening, and coconut flakes and almonds also taste really nice. Some cinnamon on top, and you just want to have breakfast all day long.
That’s not so easy, however, because where can you get porridge on the go? The answer: Baked Oatmeal! With a few extra ingredients, you can transform your porridge into a healthy, vegan snack from the oven, which you can easily take anywhere, because it’s also totally delicious cold. It’s also particularly useful about an hour before sport, because oatmeal releases its energy slowly and allows you to stay fit during the whole workout. Baked Oatmeal tastes yummy warm, too, of course, but go ahead and try it out yourself!
- 90 g oatmeal
- 50 g of soy curd (alternatively soy yoghurt, or for non-vegans Greek yogurt or lean curd)
- 100 ml of plant milk
- 1 tsp baking powder
- 2 tbsp chia seeds
Suggestions for extra taste:
- cinnamon, vanilla
- 20 g peanut or almond butter
- 1 tbsp carob powder or heavily de-oiled cocoa
- 100 g grated apple
Suggestions for toppings:
- coconut flakes
- Preheat oven to 175 degrees C.
- Combine all ingredients (except the toppings) in a bowl.
- Fill the porridge mass into a baking tin.
- Bake 20-25 minutes until the Baked Oatmeal is golden brown.
- Add toppings on it, and you’re done! The toppings can also be baked, of course, but it’s best to add them only after half the baking time.
It’s more than that: According to a US study, people who eat oatmeal and other whole-grain on a daily basis not only live longer, they also suffer less from heart problems. This is because oatmeal lowers blood pressure and eliminates bad cholesterol from the body. It’s also full of vitamins, minerals and fiber. Not bad for a few flakes that cost just 40 cents per pack!
I hope I could give you a taste for a delicious vegan fitness snack with Baked Oatmeals, and your 3dots challenge will be easy to complete! Let your creativity run free! Which new variations did you discover, which toppings do you like best for this baked porridge? Try it out, and share it with the 3dots community in the comments! In this 3dots article, you will find even more recipes for https://3dots.fitness/ernaehrung/gesunde-snacks-naschen-ohne-reue/healthy snacks. And feel free to visit me at my own blog. ;)
All my love,