Porridge with berries, seeds & protein powder

FREQUENCY:

As desired

SERVES:

1

PREP/COOK TIME:

5 minutes

INGREDIENTS:

jumbo oats (1 fist)

protein powder (1 serving)

mixed berries (1 handful)

mixed seeds (pumpkin, hemp, flax) (2 thumbs)

pea milk (to your preference)

DIRECTIONS:

Add your oats to a pan and pour over your milk. Cook on a low heat.
Either microwave your frozen berries for 1min or chuck into the porridge pan to defrost and mix in (up to you)
Once the porridge is almost ready, add your protein powder and some more milk and stir.
Sprinkle over your seeds to finish.

NUTRITIONAL EVALUATION:

Oats are prebiotic, are a source of fibre and have a good amount of protein. Pea milk has a nutritional profile very similar to cows milk and a much higher protein content than most vegetable milks. Berries are full of vitamins, minerals and antioxidants. Seeds are rich in minerals, omega3 fats (especially flax) and minerals.

This breakfast will provide a good amount of protein help achieve daily recommended amout of at least 1gr per kg weight. Having a good breakfast will help stabilising energy levels for the day in order to have enough fuel to train!

Oats are pre-biotic and can help growing beneficial strand of bacteria in the gut. Berries are very rich in antioxidants, main proantocyanins (PAC) which studies associate with cardiovascular protection. Flaxseeds are one of the best plant based sources of omega3, essential fatty acids which can be useful to lower inflammation and balance blood lipids.

This is a perfectly balanced meal with no animal proteins which have a disproportionately negative impact on the planet. Pea milk is the most sustainable vegetable milk, as many nut milks are come from ingredients grown abroad under water intensive conditions. Seeds are also more sustainable than nuts as most of them are not grown in the UK, while pumpkin and hemp seeds can be found from UK producers. Have seasonal berries to make it extra sustainable or opt for frozen.