Pre-Workout / Porridge by @niangcook

N/A

1 serving

🫚

100 g

Ginger

🍍

1 l

Pineapple Juice

🍍

400 g

Pineapple

💧

200 mL

Water

🌾

3 tbsp

Oat Flakes

⚫

12 g

Chia Seeds

🌰

10 g

Almond Powder

🥜

15 g

Peanut Butter

🥛

150 mL

Milk

🍯

20 g

Honey

🥣

100 g

Greek Yogurt

Preparation Steps

  1. Step 1/9

    Peel and roughly chop the 100 g fresh ginger and half pineapple.

    fresh ginger
    pineapple
    🔪knife
    🪵cutting board

  2. Step 2/9

    Blend the chopped ginger, pineapple, 1 L unsweetened pineapple juice, and 200 mL water until smooth.

    fresh ginger
    pineapple
    unsweetened pineapple juice
    water

  3. Step 3/9

    Strain the pineapple-ginger mixture through the fine sieve to make the pre-workout drink.

    🫗fine sieve

  4. Step 4/9

    Pour 150 mL milk into the saucepan and warm it over medium heat.

    milk
    🍲saucepan

  5. Step 5/9

    Add 30 g rolled oats and 12 g chia seeds to the warm milk.

    rolled oats
    chia seeds
    🍲saucepan
    🥄tablespoon
    🥄wooden spoon

  6. Step 6/9

    Stir the porridge continuously and simmer for about 5 minutes until thick and creamy.

    🍲saucepan
    🥄wooden spoon

  7. Step 7/9

    Transfer the cooked porridge to the serving bowl and stir in 10 g almond powder.

    almond powder
    🥣serving bowl
    🥄wooden spoon

  8. Step 8/9

    Top the porridge with 15 g peanut butter, 20 g honey, and 100 g Greek yogurt.

    peanut butter
    honey
    🥣Greek yogurt
    🥣serving bowl
    🥄tablespoon

  9. Step 9/9

    Serve the porridge with a glass of the pineapple-ginger pre-workout drink.

    unsweetened pineapple juice
    🥣serving bowl

Composition

Ingredients

Types

Fruit, Beverages, Seeds, Nuts, Protein Powder, Spreads, Dairy, Sweeteners

Ingredients

Ginger, Pineapple juice, Pineapple, Water, Oat flakes, Chia seeds, Almond powder, Peanut butter, Milk, Honey, Greek yogurt

Allergens

Tree nuts, Peanuts, Milk

Dietetics

Dietary regimen

Vegetarian, Pescatarian, High Protein, High Fiber

Calories

520 kcal

Macro nutrients

Protein: 21g, Carbohydrates: 78g, Sugars: 54g, Fiber: 13g, Fat: 17g, Saturated Fat: 4g

Nutritional Information

Minerals

Calcium: 310mg, Potassium: 880mg, Magnesium: 150mg, Iron: 3.2mg, Phosphorus: 390mg

Vitamins

Vitamin C: 130mg, Vitamin B1: 0.4mg, Vitamin B2: 0.5mg, Vitamin B6: 0.5mg

Preparation

Time Information

Temps

Non spécifié

Difficulty

Level

None ()

Steps

9 steps

Equipments

Utensils

knife, cutting board, tablespoon, saucepan, wooden spoon, fine sieve, serving bowl

Appliances

stovetop, blender

Type

Type

Type Of Dish

Breakfast, Snack, Drink

Occasions

Pre-Workout, Breakfast, Post-Workout, Healthy Snack

Origin

Source

Platform

instagram

Original Creator

@niangcook

Origin

Cuisine

French-Inspired, Modern Healthy

Geographic

France, Europe

Various

Aspect

Texture

Creamy, Thick, Soft, Slightly chewy

Flavors

Sweet, Fruity, Tangy, Nutty, Gingery

Other

Price

Medium

Recommended Preservation

fridge

Preservation Infos

room temperature : 2 hours (Keep covered,Do not leave dairy-based porridge out longer than 2 hours), fridge : 2 days (Store the porridge and drink separately in airtight containers,Refrigerate promptly,Stir or reheat porridge gently before serving), freezer : 30 days (Freeze porridge without Greek yogurt topping,Freeze the pineapple-ginger drink in a freezer-safe container,Thaw overnight in the refrigerator)