Slow-burn breakfast cereal

Serves 4

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Although there are plenty of good-quality, low-sugar breakfast cereals around, you can't beat making your own as you then have complete control over what you put in it to suit your taste and exercise needs. This combination of fast- and slow-acting carbohydrate ingredients is perfect before a hard training session. The raisins and sultanas release their carbohydrate quickly, giving you a burst of energy as you start to exercise. The oats, other grains, apricots and apple all provide slow-release carbohydrate, which will sustain energy levels throughout the session.

 

Ingredients

200g rolled oats
100g millet flakes
25g rye flakes
100ml apple juice
25g sesame seeds
25g linseeds
75g dried apricots, finely chopped
75g dried figs, tough stalks removed, finely chopped
50g stoned dates, chopped
25g raisins
25g sultanas

 

Method

Preheat the oven to 180°C/350°F/Gas Mark 4.

Put all the ingredients except the dried fruit into a bowl and mix thoroughly, then tip onto a roasting tray

Spread the dry ingredients out so that they bake evenly. Bake on the middle shelf of the oven for 25-30 minutes, or until everything starts to turn a little toasted and golden brown. Stir the mixture a couple of times during cooking to ensure that it browns evenly.

Take out of the oven and allow to cool before adding the dried fruits. Mix well and store in an airtight container for up to a month.

The night before you want to eat the cereal, put about 30-50g into a bowl and add just enough semi-skimmed or skimmed milk to cover. Cover the bowl and place in the fridge overnight. In the morning add half a grated apple and mix well.