I’ve always enjoyed porridge (made with water) for breakfast. I find it great fuel before a long week-end ride.
However, mid-week I often ride without eating any breakfast – allegedly it encourages fat-burning – and need a portable snack in my back pocket for when I run out of energy. I find I can easily ride for 90 minutes on an empty stomach, thereafter I really need something to eat. Sadly, under my new regime I’m unlikely to find anything en route which meets the strictures of my dietary requirements, and the old days of treating myself to a coffee eclair and coke are long gone. Instead, I take a couple of readily portable porridge muffins which easily fit in my back pocket.
Ingredients (makes 6 muffins)
- 2 ripe organic bananas approx. 250g (3/4 cup), without skins, mashed
- 30g (1/4 cup) flaked millet
- 90g (3/4 cup) gluten-free oats
- 1 tbsp chia seeds
- 3 tbsp water
- 4 tbsp 100% grade A maple syrup
- heaped tsp mixed spices
- 1/4 tsp sea salt
- 1/4 tsp bicarbonate of soda (baking soda)
- 1 tsp organic apple cider vinegar
1. Pre-heat the oven to 180ºC/160ºC fan/gas mark 4 (350ºF/320ºF fan) and line a muffin tin with six small muffin cases. You need to use cases otherwise the muffins will stick to the tin.
2. In a large glass bowl, stir the water and chia seeds together. Allow the to rest for 5-10 minutes until they become gloopy.
3. Measure and add all the remaining ingredients, stir lightly to combine.
4. Divide the mixture between the six cases – I use an ice-cream scoop. Bake in the oven for 30 minutes until the centres are firm to the touch.
5. Cool on a wire rack for at least 15 minutes and then enjoy!
6. The muffins will keep in an air-tight container in the fridge for 3-4 days – if they last that long! No need to re-heat, they taste great cold.
Sheree’s Handy Hints
1. All ingredients should be at room temperature.
2. When I’m baking I always use a timer as it’s so easy to lose track of time. Once you’ve put the muffins in the oven, put the timer on for five minutes less than they should take to cook and then check regularly.
3. You can slightly under-bake small cakes as they’ll continue cooking for a few minutes after they come out of the oven.
4. Variations: substitute pumpkin, sweet potato or apple puree for the bananas. Feel free to add a few toasted chopped nuts such as almonds, pecans or walnuts for more crunch or raisins. Substitute flaked rice or ground almonds for the flaked millet or use 100% oats. Let your imagination run riot! Combine tastes and textures which you know go well together and, if necessary, add extra liquid in the form of non-diary milk, fruit juice or maple syrup to maintain a very soft pouring consistency.