Go faster porridge with blueberries, toasted walnuts and honey

Low G.I. breakfast for a training diet

This is my fail-safe breakfast if I have got a big day ahead. You can guarantee that I will always have this breakfast on the morning of a marathon. The oats have a very low G.I., meaning that the carbohydrate is released into your bloodstream slowly and therefore will sustain your energy levels and help prevent those 11 o'clock food cravings. What's more, studies show that a bowl of porridge can lower cholesterol.

Go faster porridge with blueberries, toasted walnuts and honey

Also if I am running, I will always make my porridge with water only as it is lighter on the stomach. It is important that you use whole rolled porridge oats; they are less refined, more nutritious and they taste better — sweet and nutty. Pop the walnuts in the oven while you cook the porridge and you will be sitting down to breakfast within 10 minutes.


1. Put the oats, water and or or milk into a pan with a pinch of salt. Bring to the boil over a high heat and then turn the heat down and simmer for about 5 minutes, stirring frequently. The porridge will become thick and creamy.

2. Meanwhile, pop the nuts onto a baking tray and roast in the oven at 160°C for 5 minutes.

3. Pour into two warmed bowls, sprinkle with the blueberries and nuts and drizzle over the honey.


  • 100g porridge
  • 500ml water or milk or ½ and ½
  • Pinch of salt
  • Punnet of fresh blueberries
  • Handful of walnuts
  • Good quality runny honey (Manuka is very good)

Vital Statistics

Serves: 2 bowls
Preparation: 5 minutes
Cooking: N/A
Difficulty: Easy
Good for: Low G.I., low fat, hearty breakfast. Fantastic for fuelling up for a big day ahead

Calories (kcal): 491.9
Protein (g): 17.8
Carbs (g): 63.5
Fat (g): 18.9
Fiber (g): 6.3

Comments (4)

  • Piscean_Dancing 'sounds delicious!'

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  • IANGOUDIE 'Apart from the typo 'with' rather than 'will' It's a good recipe but what a waste of energy/money roasting the nuts. NB Porridge is an ideal food to cook in the microwave. '

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  • Jubbsy07 'agave nectar/syrup is healthier than syrup. also recommend adding teaspoon of flax seed & cinnamon with rice milk instead of normal milk.'

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  • Will56 'The porridge mix I have been having for a number of years now is approximately equal measures of jumbo whole rolled oats often organic with skimmed milk in a porcelain soup bowl microwaved for 3mins 40secs stirring after 3mins and then again at the end. I then slice a whole medium sized banana onto the piping hot poridge, pour on half a punnet of blueberries and carefully mix so I do not lose any of the contents. A handful of mixed pumpkin and sunflower seeds is then sprinkled on and a heaped teaspoon or bottle squeezed honey tops the lot. One more careful stir and wow a piece of art and bowl of superfood that I have nearly 365 days a year usually at lunchtime or 3hours before my long run. You cannot beat it for keeping hunger at bay. It's great to see it is catching on in various guises.'

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