Pre-Workout Superfuel: Savory Oatmeal
The morning workout presents a conundrum. Eat nothing and you’ll fade before it’s over. Eat too much and you’ll need a bathroom break halfway through. Few people have pondered this conundrum as extensively as Biju Thomas, the co-author of The Feed Zone Cookbook: Fast and Flavorful Food for Athletes and former executive chef to several pro-cycling teams. Thomas’ solution to the problem: “As early as possible before a big effort, eat a balance of good, clean proteins and clean carbohydrates.” Thomas’ own go-to recipe hits all the bases by pairing a soft-boiled egg with rolled oats, which have less fiber than many steel-cut varieties. The recipe also doubles as your introduction to one of the epiphanies of breakfast: Oatmeal doesn’t need sugar to taste good.
Savory Oatmeal (serves 1)
- 1 egg
- 1 cup rolled oats
- 1 cup water
- 1 cup milk
- Salt to taste
- ½ avocado, thickly sliced
- Drizzle of extra-virgin olive oil
- Squeeze of fresh lemon
- Optional: ½ cup cooked sausage, chopped and browned
1. Soft boil the egg. Bring a small saucepan of water to a low, rolling boil over medium heat. Carefully add the egg and gently simmer for 5 minutes. Remove the egg, run under cool water, gently rap with the back side of a spoon to make a few cracks in the shell, run it back under cool water as you gently peel the shell. Set aside.
2. Cook the oatmeal. Combine oats, water, and milk in a saucepan. Add a pinch of salt, bring to a simmer, and cook 5 minutes, stirring constantly, until smooth.
3. Complete the dish. Pour oatmeal into a bowl and stir in sausage, if using. Top the bowl with avocado slices and the egg, and drizzle with olive oil and lemon juice.Back to top