Power Up Your Porridge

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All hail the mighty porridge. The perfect pre-run breakfast, and, well, a tasty meal choice for any time of day (we’re not adverse to porridge for tea after a night time strength session).

It’s so good, it can even power you to a better performance.

Check out these ways to keep your bowl of oats oh-so interesting.

Spiced Apple, Raisin and Cinnamon Porridge

Cooking time: 5 minutes
Serves: Two

Nutrition per serving:

  • Energy (kcal) 383
  • Protein (g) 8
  • Carbohydrate (g) 83
  • Of which sugars (g) 53
  • Fat (g) 5
  • Of which saturates (g) 2
  • Salt (g) 0.5
  • Fibre (g) 10


  • 60g rolled oats
  • 225ml milk or almond milk
  • 225ml water
  • 2 large apples, peeled, cored and diced
  • Handful of raisins
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp ginger
  • Pinch of salt
  • A little maple syrup, agave, coconut sugar or manuka honey


  1. Put the oats, milk. water, apples, raisins, cinnamon, nutmeg and ginger in a small saucepan.
  2. Bring to the boil over a high heat and then turn the heat down to a simmer. Stir the porridge frequently over a low heat, for about five minutes, until thick and creamy.
  3. Add the salt halfway through cooking.
  4. Pour the porridge into warmed bowls and sprinkle with sugar or drizzle with a little honey or syrup.


Porridge with Blueberries and Walnuts

Cooking time: 10 minutes
Serves: Two

Nutrition per serving:

  • Energy (kcal) 382
  • Protein (g) 12
  • Carbohydrate (g) 50 (sugars 19 g)
  • Fat (g) 15
  • Of which saturates (g) 2
  • Salt (g) 1.1
  • Fibre (g) 7


  • 100g porridge
  • 550 ml water or milk or ½ and ½
  • Pinch of salt
  • 150g punnet of fresh blueberries
  • Handful of walnuts
  • Good quality runny honey to taste (Manuka is very good but very expensive, Greek runny honey is delicious)


  1. Put the oats, water and/or milk into a pan with a pinch of salt. Bring to the boil over a high heat and then turn the heat down and simmer for about 5 minutes, stirring frequently. The porridge with become thick and creamy.
  2. Meanwhile, pop the nuts onto a baking tray and roast in the oven at 160°C for 5 minutes.
  3. Pour into two warmed bowls, sprinkle with the blueberries and nuts and drizzle over the honey.



Image credit: Bruna Branco on Unsplash

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