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this is the first in a new series of GC
and nutritional videos these are all
recipes that are simple quick easy to
make cheap ingredients and quite tasty
for how healthy they are the first one
being banoffee pie for breakfast yep
that's right something that tastes like
cake for breakfast and it's all based on
oats you need to soak it ideally
overnight so it's actually perfect to
make the night before a long ride to eat
in the morning or you can put in a pot
and take to work with you for after your
training session the only ingredients
you'll need for this are some fine
porridge oats some low-fat milk some
low-fat Greek yogurt some Muscovado
sugar which is really tasty stuff if you
can't find Muscovado sugar then any kind
of dark brown sugar is okay but
Muscovado is delicious a few drops of
vanilla essence a banana pinch of salt
if you like some coffee and if you're
having a bit of a treat a square of dark
chocolate so if you're going to eat this
breakfast at home you can make it in a
glass and then it actually looks pretty
cool as well super simple you tip your
oats into your tall glass try not to
spill them stir in just a pinch of salt
and if you have problems with your blood
pressure and you're avoiding salt then
leave this step out but if you've done a
long ride there's nothing wrong with a
bit of salt pour over a large espresso
so about 50 to 60 mils of coffee
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add a few drops of vanilla essence just
a tiny bit otherwise it's super strong
another acids the next step is to add
one tablespoon which is about 15 grams
of Muscovado sugar this mixes with the
oats the coffee and eventually the milk
overnight and it goes all creamy and
delicious when you let it sit for long
enough and it tastes like toffee coffee
oats YUM
next up we had 200 milliliters of
low-fat milk and if you're vegan you can
use a non-dairy alternative although be
aware it's got less protein and usually
once you've given your oat mixture a
good stir you just need to peel and
slice your banana for the nutritional
value I have calculated this recipe
based on an average sized banana which
is apparently 100 grams when peeled now
simply layer the banana on top of the
oat mixture and the important thing here
is not to stir it because you want a
layered effect for your banoffee pie
obviously the oats are still a bit
liquid but don't worry all that liquid
will be soaked up by the oats overnight
the next step is to mix second spoon of
Muscovado sugar with your 150 grams of
low-fat Greek yogurt and should probably
measure out your Muscovado sugar because
it's a bit rough like this but nevermind
Muscovado sugar mixed with yogurt is
absolutely delicious it makes this
lovely caramel toffee treacly tasting
creamy topping it's actually really
healthy
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now simply pour your yogurt toffee sauce
on top of the banana and again don't
stir it and it should just about fit in
a pint glass which most people have
lying around at home and there you have
it it's pretty much done all you need to
do now is leave it to sit in the fridge
overnight the oats will soak up all the
liquid and they'll taste deliciously
creamy by morning now the really cool
thing is that despite tasting like cake
this is actually really quite healthy
it's got 29 grams of protein in this
pint glass which is about the most you
can absorb in a single sitting it's also
got nearly 800 calories so it's
definitely a hearty breakfast I would
recommend it for before a long ride
where you're not going to have too much
intensity early on or after a super hard
training session and actually want to
make it a really luxurious breakfast
simply great 10 grams that's one square
of dark chocolate on top and then it's
like a real banoffee pie delicious
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there you go
cake for breakfast you can find all the
nutritional values for this recipe down
here if you liked it feel free to give
us a thumbs up and if you want to see
more videos about nutrition in general
why not check out this ask with
Professor you can drop the where we put
your questions to him
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