50 g. finely grated carrot (approx 1 medium)
orange zest to taste (approx. 1/4-1/6th of an orange as a starting point)
1/2 cup (45 g) rolled oats
25 g currants, raisins, or chopped dates (any sweet dried fruit will work)
125 ml low-fat milk
1/2 tsp. cinnamon, to taste
1/2 tsp. ginger, to taste
a few drops vanilla
garnish:
yogurt (low-fat, high-protein if available)
shreds of carrot
honey if desired (you can use molasses if you're low on iron)
Combine all ingredients except garnish in a saucepan and stir well; heat gently 5 min. (do not boil) or just refrigerate overnight if you think about it in time. Taste before sweetening, all that carrot and dried fruit make it fairly sweet already. Allow to cool a little before garnishing with yogurt.
Adapted from the YouTube video Pre-Ride Nutrition : Emma's Carrot Cake Porridge by GCN (Global Cycling Network)
Measurements are UK, but not critical enough to worry about it.
The rest of the story
So, last summer I started learning to refurbish bikes for a local educational program. I've ridden for years just as a way to get around, and in 2015 finally reached my 15-year goal of going car-free and dumping the thing. This winter I got kind of sick again (as usual, I immediately recovered as soon as I stopped following doctors' orders, so no worries) and spent a lot of time sitting around watching videos... about bike maintenance, of course, but I also ran across other stuff, including the Global Cycling Network. One caveat: these videos are aimed at racers and other sorts who consider cycling at 15 mph leisurely and a quick 20-mile side trip inconsequential. Definitely not in my league -- my league is the one where 15 mph is strictly for downhill and 20 miles is a very long day. So even this cut-in-half recipe makes plenty for those of us who only have a five-mile commute.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
