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A Simple Oatmeal Recipe from a Top Physiologist and Pro Chef

This oatmeal is easy to make, delicious to eat, and friendly to high performance.

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Dr. Allen Lim is a sports physiologist who has worked with the biggest riders in professional cycling. One of his most influential contributions to the sport has been changing how the traditionally pasta-fueled peloton thinks about food.

Lim and professional chef Biju Thomas tested hundreds of recipes with Tour de France cyclists to find out what worked: what was easy to make, delicious to eat, and friendly to high performance. They share their favorite dishes in The Feed Zone Cookbook: Fast and Flavorful Food for Athletes, available from VeloPress.

Servings > 2

Time > 10–15 minutes

1 cup water
dash of salt
1 cup “old-fashioned” rolled oats
1–2 cups milk, depending on desired thickness
1 tablespoon brown sugar
1 tablespoon molasses
1 banana, chopped
¼ cup raisins

Use any kind of milk—dairy, soy, almond. Start with 1 cup and add more to achieve your desired consistency.

1. In a medium saucepan, bring the water and salt to a low boil. Add oats and cook, stirring frequently, about 5 minutes.

2. Add milk and brown sugar, and return the mixture to a low boil. Add molasses, banana, and raisins, continuing to stir until oatmeal reaches desired thickness. Remove pan from heat. Let rest for 10–15 minutes if you have the time.

Finish with a sprinkle of ground cinnamon and a splash of milk.

PER SERVING> Energy 490 cal • Fat 6 g • Sodium 181 mg • Carbs 102 g • Fiber 10 g • Protein 19 g

This recipe from The Feed Zone Cookbook used with permission of VeloPress. The Feed Zone Cookbook features 160 athlete-friendly recipes that are simple, delicious, and ready to go. For more sample recipes, please visit Feedzonecookbook.com

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