Smoothie Bowl

6216be92664c268834e07ac1a29edd4aThis is something I make in seconds for my kids as a very healthy pudding. They love it. It’s somewhere between ice-cream and a smoothie. For me, I sometimes have it as a breakfast. I add a handful of oats, and if I’ve just had a bike or run, a scoop of protein powder.

Why it’s great:

Yogurt: calcium, protein, good bacteria for the digestion Berries: antioxidants,
phytonutrients and fibre. Oats: for slow release energy, soluble fibre, B-glucan cholesterol lowering, carbs for replacing muscle glycogen stores post workout. Protein powder: 20g extra protein post workout for muscle recovery and maintenance, also keeps you feeling full up for longer. 

Ingredients:

  • frozen berries: 1 big handful per person
  • Oats: 1 small handful per person (about 30g)
  • Natural yogurt: 3 tablespoons per person
  • Honey: 1/2-1 teaspoon per person

Method: whizz up in a blender, in my blender I’ve to give it a shake every few seconds to get all the ingredients down to the bottom.

Eat with a spoon!img_1066.jpg

If you use a flavoured yogurt, there’s no need to add honey as it should be sweet enough already.

 

Here’s what I used this evening……

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Wee Bytes – Ready Brek

Ready Brek – it’s such a kiddie food, surely no self respecting grown up would be eating
this for breakfast?! And isn’t it loaded with sugar?

Well you could be missing out…….this is pretty great stuff, and doesn’t deserve to be tarred with the same brush as other sugary breakfast cereals.

Ready Brek is simply ground up oats with vitamins added (there is no added sugar). The ingredients are: Wholegrain Rolled Oats (60%), Wholegrain Oat Flour (38%), Calcium, Niacin, Iron, Riboflavin (B2), Vitamin B6, Thiamin (B1), Folic Acid, Vitamin D, Vitamin B12. Add some milk, and you’ve a wonderful combination of carbohydrate, protein, soluble fibre and all those lovely vits and minerals.

Two ways with Ready Brek:

In a bowl: Put a mug full of milk in a bowl, microwave for about 90 seconds, or until boiling. Sprinkle in the Ready Brek and mix until you get your desired consistency. Tasty extras to add:

  • cinnamon
  • raisins
  • chopped banana
  • a scoop of protein powder
  • a teaspoon of cocoa powder
  • an egg – yes really, crack one in and mix well while the RB is piping hot

Add more milk if it’s too hot or you like it extra milky.

Smoothie: Blend together 200-300ml milk, 1 banana or some berries, 1/2-1 mugful of Ready Brek, drizzle of honey. Quantities of ingredients depends on how hungry you are, or how hard you training. I came up with this smoothie idea for one of my little GB gymnasts who was struggling with fatigue due to training coming up to the World Championships…… they got a Gold by the way 🙂

Perfect for sport

Because the oats are ground up, Ready Brek is easily and quickly digested, therefore brilliant to have 1 hour before an intentse training session e.g. a swim, run or bike; or after for recovery refuelling.

Before a 6am run or swim, I usually have a ripe banana and milky coffee, and then have a Ready Brek Smoothie as soon as I get home. I need very quick recovery food otherwise I feel very tired later in the afternoon.