I never had an appetite for breakfast until I started training for Ironman and found myself ravenous after grunty 3000m early morning swim squad sessions. When you’re training twice a day your breakfast often doubles as a recovery meal, so it’s really important to make sure it has a good balance of carbohydrates, fats and protein.
I’m not a fan of store-bought muesli and granola, as it often has too much sugar, not a lot of fibre, and unnecessarily contains wheat. As I have IBS, I’ve not been able to tolerate heavy options like bircher muesli and porridge. So I created my own granola recipe which packs a nutritional punch and provides slow release energy to replenish your reserves for those twice-a-day workouts. I sometimes eat this for an afternoon post-training recovery snack in the afternoon too when I know I’ll be having a late dinner, as it keeps me going for ages.
For a complete breakfast or recovery meal add ½ – 1 cup fruit and low-fat yogurt, milk, or dairy-free options. This will add extra carbohydrates and protein for optimal re-fuelling.
Makes about 12 serves of ½ cup (70gm)
300gm jumbo oats
60gm slivered almonds
60gm sunflower/pumpkin seeds
60gm coconut flakes
60gm pecans/walnuts, roughly chopped
150gm cranberries or diced apricots
2 tbsp coconut or brown rice bran oil
3 tbsp smooth peanut butter
1/3 cup (80ml) maple syrup
2 tsp cinnamon
- Heat oven to 125’C fan bake
- Melt coconut oil with peanut butter and syrup over low heat, blending together until smooth – add oats and cinnamon and mix thoroughly so that the oats are well covered.
- Spread the oat mix out in a large tray and bake in oven for 25 minutes – stir it around every 5 minutes so that it bakes evenly throughout.
- Then add the nuts and seeds, mixing thoroughly into the oats.
- Bake a further 25 minutes – continue to stir frequently to avoid browning.
- Its ready when coconut is just beginning to turn light golden on the edges.
- Cool and store in the fridge to maintain freshness.
Nutrition values per ½ cup serve of granola (estimates):
Carb 32g, Protein 7g, Fat 18g