Porridge cooked in milk with cocoa, then whey stirred in off the heat so it does not clump, topped with banana. A warm breakfast with the protein of a shake.
- Ready in8 minutes
- Prep2 min
- Cook6 min
- Serves1
Ingredients
- 50 g rolled oats (use certified gluten-free if needed)
- 200 ml skimmed milk
- 1 scoop whey protein powder
- 80 g bananas
- 1 tbsp cocoa powder
Method
- Put the oats, milk and cocoa in a small pan and bring to a simmer over medium heat, stirring.
- Cook for four to five minutes, stirring often, until thick. Take the pan off the heat.
- Let it cool for a minute, then stir in the protein powder a little at a time until smooth. Adding it while the porridge is boiling makes it grainy.
- Slice the banana over the top and serve.
What this plate gives you
A scoop of whey turns a bowl of porridge from 15 g of protein into 39 g, which is the highest of the breakfasts and more than two thirds of the 56 g a day the RDA gives a 70 kg adult. The oats and banana supply the 67 g of carbohydrate and 10 g of fibre; the fat is 5 g, the lowest of any cooked breakfast here. The one rule of cooking it: stir the whey in off the heat. Boiled whey clumps and tastes of egg.
Swaps
- Soy or pea protein for the whey: the same protein, dairy-free, a slightly grainier bowl.
- Berries for the banana: about 40 calories fewer and a little more fibre.
- Whole milk for skimmed: about 60 more calories and a creamier porridge.
Keeping it
Porridge keeps. Cool it, refrigerate within two hours and eat within three to four days (the USDA FSIS leftovers rule). It sets solid in the fridge; reheat with a splash of milk and stir.
