Peanut Butter Porridge with Peruvian Cacao This is not your average 'porridge for breakfast' but a antioxidant rich meal to serve the demanding needs of an athlete as well as those dedicated to healthier living, to which I add that no athlete will...

Read more

Pomegranate Raspberry Overnight Oats The simple yet profound truth is that no athlete will reach their potential if they fail the manage a nutritious diet. It truly is that simple and for all the promising athletes that fell short of their...

Read more

Raspberry Banana Overnight Oats No athlete can achieve their promise if they fail to manage a proper diet. Simple, yet profound and any suggestion otherwise is nonsense for without the proper dietary support the utmost potential...

Read more

Blueberry Overnight Oats No athlete can achieve their promise if they fail to manage a proper diet. This simple fact is equally a trying realisation for many as for decades proper dietary habits have rarely been emphasised...

Read more

Recipe: Porridge, Eggs and Courgette Food is fuel to serve the demands of athletic development. Whether one is at the height of sport or a young athlete with dreams of the next level without the proper fuel no athlete can reach their...

Read more

twitter

Peanut Butter Porridge with Peruvian Cacao

Category : Uncategorized

This is not your average ‘porridge for breakfast’ but a antioxidant rich meal to serve the demanding needs of an athlete as well as those dedicated to healthier living, to which I add that no athlete will achieve their promise if they fail to manage a healthy diet.

Athletes that fail to respect the value of a proper diet will invariably fail to reach their utmost potential.

This is not a matter of debate but rather a simple fact as failing to provide the proper nutritional support only leans to less than optimal performance and, amongst other concerns, sets the stage for injury.

Peanut Butter Porridge with Peruvian Cacao

Ingredients

  • 132 grams Porridge
  • 75 grams of natural Peanut Butter
  • 250 grams Greek (‘style’) yoghurt
  • 2 tablespoons Manuka (‘raw’) Honey
  • 6 (approximately 150 grams following pitting) Dates
  • 2 tablespoon Peruvian Cacao

Methods of Preparation

  • In small pot add 125 millilitres of water and bring to a boil as you add six dates after pitting. Turn mixture to simmer, ensuring dates dissolve completely before adding two tablespoons of Peruvian Cacao, mixing well. Whilst simultaneously cooking porridge, shift cacao mixture to double boiler and stir regularly.
  • In medium sized pot bring one-half litre of water to boil before adding 250 millilitres of porridge and peanut butter. Reduce to low heat, stirring consistently as mixture cooks to desired consistency.
  • Once porridge has cooked to desired consistency, remove from heat and stir in honey.
  • Serve in large bowls, with yoghurt mixed on top of porridge and then layer cacao mixture.

Nutritional Summary (2 servings) *
Calories 1,389
Fat 46.5
Carbohydrates 239
Protein 72

* Please note the nutritional summary can vary substantially with choice of brands and even greater if one lowers the amount of dates utilised in the recipe. As it relates to ingredients, depending upon commercial brands of porridge, peanut butter and greek yogurt the final nutritional summary can shift measurably and it is strongly urged to review labels of all products considered. Furthermore if one wishes to lower the carbohydrate component please reduce, if not eliminate, dates.

 

Written by John Davies
©John Davies Consulting Services, 2016
All rights reserved

Share

Pomegranate Raspberry Overnight Oats

Category : Uncategorized

The simple yet profound truth is that no athlete will reach their potential if they fail the manage a nutritious diet.

It truly is that simple and for all the promising athletes that fell short of their goals, the question often asked is whether they addressed diet proper. The answer to that question is as difficult as it is predictable as for decades athletes of promise failed to provide their bodies sufficient nutritional support.

Those days are over and in lieu of a number of dietary questions I thought best to address with a breakfast ‘recipe of the day’. From my kitchen to yours and given the many special offers at this time for the ingredients, I give a favourite breakfast of mine:

Pomegranate Raspberry Overnight Oats

Ingredients

  • 225 grams Greek yogurt
  • 240 ml. Almond Milk (natural, not sweetened)
  • 70 grams Porridge
  • 150 grams Raspberries
  • Arils of 1/2 Pomegranate
  • 25 grams Sunflower Seeds
  • 25 grams Chia Seeds
  • 2 tablespoons Manuka (‘raw’) Honey

Methods of Preparation

  • In a large mouth jar combine almond milk, chia seeds, porridge, Greek yogurt and stir. Add raspberries and pomegranate arils, stir, and secure lid before refrigerating overnight or for no less than four hours.
  • Serve in morning and top with sunflower seeds and honey

Nutritional Summary (2 servings) *
Calories 1,043
Fat 20
Carbohydrates 131
Protein 53

* Please note this amount can vary modestly depending upon commercial brands of porridge, almond milk and greek yoghurt but is materially accurate.

Share

Raspberry Banana Overnight Oats

Category : Uncategorized

No athlete can achieve their promise if they fail to manage a proper diet.

Simple, yet profound and any suggestion otherwise is nonsense for without the proper dietary support the utmost potential of an athlete will not be realised.

Further to a series of requests from the coaching community I am pleased to publish a number of my favourite recipes, each relatively simple to prepare with items readily available at local grocers. In addition I encourage all readers to either cultivate a garden that includes raspberries or if possible support local farm initiatives that include said crop.

Raspberry Banana Overnight Oats

Ingredients

  • 225 grams organic Greek (style) Yogurt
  • 240 ml. Almond Milk (natural, not sweetened)
  • 70 grams Porridge
  • 150 grams Raspberries
  • 50 grams Walnuts
  • 1 large Banana

Methods of Preparation

  • In a large mouth mason jar combine almond milk, porridge, raspberry, greek yogurt and stir. Secure lid close and refrigerate overnight or no less than four hours.
  • Serve in morning or no less than four hours later, topped with walnuts and sliced banana

Nutritional Summary*
Calories 643
Fat 18
Carbohydrates 87
Protein 30

* Please note this amount can vary modestly depending upon commercial brands of porridge, almond milk and greek yoghurt but is materially accurate.

Written by John Davies
©John Davies Consulting Services, 2016
All rights reserved

Share

Blueberry Overnight Oats

Category : Uncategorized

No athlete can achieve their promise if they fail to manage a proper diet.

This simple fact is equally a trying realisation for many as for decades proper dietary habits have rarely been emphasised in your youth, effectively guaranteeing performance less than their potential. No young athlete should see their goals falter to an aspect that is within their control, to which a proper diet, once said athlete understands the approach, is a reflection of dedication and commitment. If one is not willing to maintain a proper diet, one is not aware of the demands of athletic competition in 2016.

That said and in response to requests from the coaching community I am pleased to publish a number of my favourite recipes. Simple measures in the kitchen that have profound consequences in the life of an athlete for food is the fuel to reaching the podium. In addition I encourage all readers to either cultivate a garden that includes blueberry plants or if possible support local farm initiatives that include said crop.

 

Blueberry Overnight Oats

 

Ingredients

  • 225 grams organic Greek (style) Yogurt
  • 240 ml. Almond Milk (natural, not sweetened)
  • 70 grams Porridge
  • 150 grams Blueberries
  • 50 grams walnuts

 

Methods of Preparation

  • In a large mouth mason jar combine almond milk, porridge, blueberries, greek yogurt and stir. Secure lid close and refrigerate overnight or no less than four hours.
  • Serve in morning or no less than four hours later, topped with walnuts

 

Nutritional Summary*
Calories 583
Fat 18
Carbohydrates 73
Protein 38.6

* Please note this amount can vary modestly depending upon commercial brands of porridge, almond milk and greek yoghurt but is materially accurate.

 

 

Written by John Davies
©John Davies Consulting Services, 2016
All rights reserved

Share

Recipe: Porridge, Eggs and Courgette

Category : Uncategorized

Food is fuel to serve the demands of athletic development.

Whether one is at the height of sport or a young athlete with dreams of the next level without the proper fuel no athlete can reach their potential. This is not a matter of debate but a simple scientific fact and a generation that does not teach proper dietary habits to children has failed to uphold the mantle of leadership.

However a proper diet need not be complicated and in the broad majority of cases it is ‘simplicity’ that is required, not complex solutions. Simplicity, for ‘real food’ does is not labelled with ingredients lists that require notes from a chemistry lecture or is served in a box. ‘Real food’ is direct from the earth, preferably a backyard or community garden and served at the family dinner table.

With that said and further to requests from the coaching community, the following is a breakfast of ‘simplicity’ that provides tremendous nutritional support as well being delicious and manageable to suit a variety of culinary skills.

Ingredients

  • 5 large eggs
  • 132 grams porridge
  • 1/2 large Courgette (160 grams)

Methods of Preparation

  • Whisk eggs and place in a small bowl.
  • Grate one-half of a large courgette into a mixing bowl.
  • Bring 473 grams of water to boil in a large pot.
  • Once water has boiled add porridge, with a dash of sea salt and reduce heat to medium low. Add shredded eggs and grated courgette and stir consistently for approximately six minutes. As mixture thickens to desired consistency serve with optional toppings of almond, ample non pasteurised honey and greek (style) yoghurt.

Nutritional Information
Calories 777
Fat 32.5
Carbohydrates 71
Protein 50

Written by John Davies
©John Davies Consulting Services, 2016
All rights reserved

Share