IN A NUTSHELL
After you work out, your muscles are craving for protein and carbs to recover the used up energy and rebuild themselves. What you eat after you exercise will determine how long that process takes. This porridge (oatmeal) will ensure that the recovery time is kept to a minimum!
Muscle glycogen is what powers you throughout your workouts. It is synthesised from glucose which is mainly found in carbohydrates. When your glycogen levels are low, your body will turn to fat and muscle protein for energy, so it's important to replenish glycogen levels after you work out, if you want to avoid losing muscle mass.
Oats are a great source of complex carbohydrates. As they're digested slowly, they provide a long-lasting supply of energy for the body. Simple carbohydrates, mostly present in processed foods, sugars and refined flour, have the opposite effect. They are broken down quickly causing blood sugar levels to spike, leaving you hungry shortly thereafter.
Oats are also a great source of plant-based protein, much needed to repair the small micro-tears that occur during physical exercise. This delicious recipe will provide your body with all it needs after your workout and keep hunger at bay for hours!
If you try this recipe at home, let us know how it turned out by leaving a comment below or posting a picture on Instagram with the hashtag #diospirorecipes. We’d love to see what you’ve cooked up!
Cuisine Type: Vegetarian, Vegan, Dairy Free
Prep Time: 2’ | Cook Time: 5’ | Total Time: 7’
• 1 cup rolled oats
• 1 cup unsweetened oat milk
• 1 cup spring/filtered water
• 2 Tsp honey
• 1 Tsp cinnamon
• 1 csp grated ginger
• goji berries
• small pot
• measuring cup & spoons
• Cut and peel a small piece - approx. 1,5cm - of ginger and grate it.
• Heat the oats, oat milk and water in a pan over high heat and stir frequently.
• Once the mixture becomes thicker, add honey, cinnamon and ginger.
• Reduce the heat to low and keep stirring until you get a creamy paste.
• Top with a handful of goji berries and serve immediately.
You can add various toppings, such as your favourite fresh fruits. Oat milk can be replaced with almond milk or your preferred vegetable drink. Coconut milk will be delicious too! Simply let your imagination run wild and experiment with this recipe to create your favourite porridge (oatmeal)! We'd love to know what you've come up with ;)
Loved this recipe and want our latest posts straight to your inbox, plus our free Juices & Smoothies ebook? Subscribe to our newsletter here!