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Of all the cereals, I choose those that are easily digested, do not form mucus, contain a lot of fiber (not polished) and often do not contain gluten - millet, buckwheat, wild rice, pearl barley, oatmeal (not steamed, with bran), from the rarer ones - quinoa wheat couscous or bulgur. Such complex carbs are ideal foods before a workout or long workday when you're unsure about the time of your next meal. You can add honey to healthy cereals - fructose and glucose are very quickly absorbed and give strength, bananas - potassium and magnesium support the work of the heart muscle, dried fruits and nuts are useful fatty acids and a reserve of energy, superfoods - seeds, flowers, powders and extracts from plant roots that have unprecedented properties:) - flax seeds chia, spirulina, cocoa, goji berries, etc. for super health, strength and vitamins.
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- 50-75 g of wheat cereal
- 1 small banana
- a handful of pine nuts
- 1/2 tsp. flax or chia seeds
- sweetener to taste - honey, syrups
- 1 tsp. cocoa powder or carob
Boil the porridge in salted boiling water for 10-13 minutes. Add cocoa (I use carob more often, it is sweetish to taste, so no additional sweetener is needed). Drain the water if it has not completely evaporated. Add seeds, sweetener. Slice the banana.
![Спортивная суперкаша для энергии на завтрак](https://cdn.prod.website-files.com/65ba47acaa465c7bfee66273/661d0f8b60cfd45d240dfe55_44.webp)
Also in the recipe you can use:
- chopped quince
- plum
- grapes
- any nuts and seeds
- sesame
- Fragrant honey
- poppy
- any berries
- coconut chips
Delicious combinations - hazelnuts + cocoa, dates + almond flakes, persimmon + walnut, berries + coconut.
Boil the porridge in salted boiling water for 10-13 minutes. Add cocoa (I use carob more often, it is sweetish to taste, so no additional sweetener is needed). Drain the water if it has not completely evaporated. Add seeds, sweetener. Slice the banana.
![Спортивная суперкаша для энергии на завтрак](https://cdn.prod.website-files.com/65ba47acaa465c7bfee66273/661d0f8b60cfd45d240dfe55_44.webp)
Also in the recipe you can use:
- chopped quince
- plum
- grapes
- any nuts and seeds
- sesame
- Fragrant honey
- poppy
- any berries
- coconut chips
Delicious combinations - hazelnuts + cocoa, dates + almond flakes, persimmon + walnut, berries + coconut.