This recipe came from a horse racing journalist, Dominic Prince, who embarked on a mission to loose 5 stone to see if he could pull on a pair of jodhpers to become a jockey himself. It is high in fibre, so filling you up, good for protein also helping you to feel full up and to aid muscle repair and growth, and it’s choc a block full of nutrients – vitamins, minerals and antioxidants.
A fantastic breakfast, or a for recovery after exercising.
As with all recipes, you don’t need to follow it to the letter. Make substitutions if you like.
Nutrition info: If divided in to 4 servings: 450kcal, 60g carbs, 14g protein. For a higher calorie requirements: divide in to 3 servings: 600kcal, 80g carbs, 20g protein.
I am generally not overly keen on counting calories etc, but sometimes it can be useful to know what a meal contains eg. if you are trying to lose or gain weight. If you’re not sure how to work out your calorie, protein, carb requirements this is an excellent website Myfitnesspal for doing just that, and for info on nutritional content of food/drinks. You can also keep a food diary if that interests you. Don’t get obsessive though, food is to be enjoyed.
100g rolled oats
4 tbsp sunflower seeds and/or pumpkin seeds
4 tbsp raisins
4 dried figs/dates/apricots, chopped
200ml milk (or apple juice)
100ml yoghurt (use Total Greek yoghurt for higher protein)
1 tbsp runny honey
2 apples, grated
Milk or yogurt to serve
• Preheat the oven to 190C/375F/Gas Mark 5. Spread the oats out on a baking tray, place in the oven and toast for 20 minutes. Leave to cool. (The oatmeal can be toasted well in advance and stored in an airtight jar).
Combine all the dry ingredients with the milk or apple juice, yoghurt and honey, eat immediately, or leave to soak for an hour/overnight if you prefer the oats a bit softer. Stir in the apple; it will be quite thick at this stage. Serve with extra milk or yogurt.