Okay, folks, here it is. James’ pre-race secret breakfast recipe. He eats this muesli recipe before any cycling competition. Not only that, it has come to be our staple breakfast whenever we are RVing and have a big day of activity ahead of us…hiking, exploring, sky-diving, what have you. Well, okay we’ve never actually sky-dived. But if we did! You can be sure we’d eat our muesli first.
Why is muesli a great breakfast choice? For one, its carbs are low on the glycemic index. Lower glycemic index (GI) foods can help prevent blood sugar spikes and keep you energized longer into your day. Another reason: muesli has some protein, fat, and fiber which slow the rate of carbohydrate absorption; again setting you up for longer lasting energy to get you through whatever adventures await.
Another Muesli bonus: you prep it the night before! This is perfect if you’re heading out early and don’t want to waste time cooking breakfast. No cooking, you simply mix everything together before you go to bed and stick it in the fridge. Grab your spoon in the morning and dig in!
Here’s what you’ll need to serve 2:
1 cup oats
1 cup milk
1/3 cup of non-fat vanilla yogurt (or just use 1/2 the yogurt cup)
1 apple, diced
3 TBS chopped walnuts
OPTIONAL ADD INS:
2 TBS dried fruit (we frequently will add raisins)
3/4 cup fresh berries or melon instead of the apple
2 TBS coconut flakes
pinch of cinnamon
Combine all ingredients and store in the fridge overnight. Eat it cold right out of the fridge; do not heat it up!
And that’s it! Crazy easy and oh-so-yummy. This entire recipe (which serves 2) is only about 480 calories with 20 grams of protein, 10 grams of fiber, 15 grams of fat, and 75 grams of carbs (numbers will vary depending on brands used). Typically we double it since James needs a lot of calories, and any extra we don’t eat for breakfast, we’ll eat throughout the day.
I’d love to hear your own versions of muesli or experiences with this recipe; feel free to leave comments below!