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–+ servings

Fried Mango & Banana Oats

Breakfast
The oats and chia seeds thicken into a pudding texture when cooked, topped with fried banana and mango which caramelise nicely on the pan, a dollop of peanut butter, drizzle of honey and you are in for a treat with this one!
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Calories569kcal
Carbs74g
Protein28g
Fats18g
For Intensive Exercise
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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Performance Benefits

The high carbohydrate content of this recipe makes it a great option to start your day or to help to top up your glycogen stores to support recovery after high intensity exercise.
Health Benefits

This recipe comes packed full of nutrients with over 50% of your daily recommended intake of Vitamin C, Vitamin B12, Vitamin B1, potassium, Manganese and phosphorus. It will also provide you with 90% of your recommended daily intake of Omega-3. Omega-3 and beta-glucans (a fibre found in oats) have been shown to have cholesterol lowering effects in the body.
Expert Tips

This would be a great meal to enjoy after an intense training session or to add to your carb loading meal plan! Due to the high fibre content , be careful not to consume too close to performance.

Equipment

  • Small pot
  • Non-stick pan

Ingredients

  • 2 tbsp Chia seeds
  • 100 ml Water
  • 80 g Oats
  • 400 ml Low-fat Milk
  • 1 tbsp Cacao powder (optional)
  • 1 scoop Whey protein powder (chocolate flavour)
  • 1 tsp Olive oil
  • 1 Mango
  • 1 Banana
  • 1 thumb-sized piece Ginger (optional)
  • 1/2 tsp Cinnamon (optional)
  • 1 tbsp Peanut butter
  • 2 tsp Honey
2 Servings

Instructions

  • Add the chia seeds to a pot with 100ml of water and leave to soak for 5 minutes.
  • Heat a teaspoon of olive oil on a small pan and add the ginger (optional) and mango. Fry on a medium heat for 5 minutes.
  • Add the sliced banana and (cinnamon) to the pan, turn up the heat. Cook the banana for 1-2 minutes on each side, until lightly browned.
  • Add the oats, milk and cacao powder to the pot and mix well. Cook over a medium heat for 5 minutes until thick and creamy.
  • Stir in the protein powder. Add a drop more milk or water if desired.
  • Divide the chia porridge between bowls, top with the mango and bananas, followed by half a tbsp of peanut butter and a teaspoon of honey drizzled over!

Nutrition

Serving: 1ServingCalories: 569kcalCarbohydrates: 74gProtein: 28gFat: 18gSaturated Fat: 5gPolyunsaturated Fat: 6gMonounsaturated Fat: 6gCholesterol: 13mgSodium: 70mgPotassium: 1275mgFiber: 11gSugar: 44gVitamin A: 138ugVitamin C: 50mgCalcium: 430mgIron: 4.6mg
Tried this recipe?Let us know how it was!