1/4-1/2 Cup of Quinoa 170 Cal- 240 Cal
(Normally I have 1/4 of a cup but before Ultra Endurance Events I try to have 1/2 Cup).
1 1/2 Cups of Water 0 Cal
1 Tablespoon of Shredded Coconut 40 Cal
1 Teaspoon of Cinnamon 15 Cal
2 Tablespoons of Jalna Natural Premium Yogurt 121 Cal
1 Teaspoon of Honey 20 Cal
Optional I Banana, 3 Dates, Sultanas. Any fruit you can stomach on race day. Fruit 100 Cal
I try and have a Banana, and a few Dates.
I even add Milo when I am racing.
471 Cal to 650 Cal Depending on how much Fruit, Milo and Quinoa you have.
In a Medium Saucepan place Quinoa and Water bring to a boil.
Simmer on medium for about 10 minutes.
The Quinoa is cooked when the shell has opened, leaving a translucent centre of the Quinoa.
It will look like little Saturn’s, like a planet with a ring around the outside.
When all the grains have cooked drain in a stainer over the sink to remove any excess water.
(I have added a bit more water in this recipe, because I usually cook this while I am getting dressed and I don’t have time to watch it on the stove, so I add extra water and strain it, that is why it is 1 and 1/2 cups of water. If you are going to watch it you can have less water).
Pour Quinoa into a bowl and add the Shredded Coconut, Yogurt, Cinnamon and stir.
Add chopped fruit to the top and drizzle with honey.
This recipe is low GI high in protein, iron, magnesium, potassium, vitamin C and is really good for you.
I have this pre-race days or pre-long run days.