Apple & Cinnamon Porridge

Servings
1
Preparation
~
minutes
Cooking
~
minutes
Ratio
13:71:15
PRO:CHO:FAT


This porridge is a great winter warmer, or as a prelude to a long run.

It smells and tastes just like hot apple pie on an autumn morning...


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Apple & Cinnamon Porridge

Nutritional Information
per serving

Energy 408.5kcals
Protein 13.5g
Carbohydrate 72.6g
Starch 41.3g
Sugar 25.7g
Fat 7.1g
Saturates 1.3g
Polyunsaturates 0.8g
Monounsaturates 0g
Trans 0g
Omega 3 0mg
Omega 6 0.1mg
Fibre 11g
Cholesterol 0.4mg
Sodium 225.2mg

Athletic Goal Scoring

Carb Loading

64 points

Muscle Building

55 points

Post Workout

47 points

Fat Reduction

31 points

Recovery

27 points

Endurance Training

16 points

Ingredients

Soya Milk, unsweetend
200ml
Apple
1 medium (182g)
Porridge Oats
4 spoon (60g)
Honey
1 tsp (7g)
Cinnamon
½ tsp (1g)

Preparation

1
Place the cored apple in a blender with the soya milk and cinnamon, and blend until smooth.
2
Add the apple and milk mixture to a pan with the porridge oats, and simmer until the correct consistency (alternatively you can use a microwave).
3
Place in bowl and drizzle with honey.

Nutritional Analysis

Vitamin Profile
Vitamin A
2557.55iu
Vitamin C
0.07mg
Vitamin D
0iu
Vitamin E
0.32mg
Vitamn K
1.45mcg
Thiamin
1.26mg
Riboflavin
1.12mg
Niacin
9.92mg
Pantothenic Acid
0.67mg
Vitamin B6
0.96mg
Biotin
0.15mcg
Folic Acid
20.2mcg
Vitamin B12
2.4mcg
Vitamin scoring based on RDA of adult

Mineral Profile
Calcium
467.64mg
Iron
18.49mg
Magnesium
115.54mg
Phosphorus
255.32mg
Potassium
469.35mg
Zinc
2.73mg
Copper
0.24mg
Manganese
1.92mg
Selenium
20.77mcg
Sodium
225.18mg
Mineral scoring based on RDA of adult

Amino Acid Profile
Tryptophan
108.77mg
Threonine
221.24mg
Isoleucine
299.02mg
Leucine
579.23mg
Lysine
407.99mg
Methionine+Cystine
391.48mg
Phenylalanine+Tyrosine
628.13mg
Valine
425.87mg
Histidine
172.73mg
Amino Acid RDAs based on a 100kg adult

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