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Pre Ride Nutrition: Vegan Porridge & Rice Pudding Anyone Can Make


(whooshing) – Pre Ride meals all mean different things to different people depending on what time
you actually get out and sit in the saddle. So World Tour nutritionist Nigel Mitchell is going to show us two recipes today. One is the perfect pre ride breakfast and the second is a pre ride meal suitable for any time of day. And both of them are recipes
taken from our new book, “The Plant-Based Cyclist”, which is a complete guide
to living and riding on a plant based diet and
written by Nigel himself. Should we start our breakfast, Nige? – Let’s start with breakfast,
first meal of the day. – Yes, and the best. (upbeat music) – Porridge is probably one of the most simple
meals that you can do and we’re going to cook it on a stove top. – Yeah. – Some people will use a microwave, one of the things you can use is some of these
electronic pressure cookers where you set it the night before so it’s ready for you in the morning. – So no excuses about
being short for time. – No. – It’ll be ready to roll as
soon as you get out of bed. – But I find actually, you
know, cooking it like this on a stove top first thing on the morning, you’re waking up, it’s
quite therapeutic as well. What we’re going to do first
of all is just start the pan. – Okay. – So we’ll put the pan
on a relatively low heat. What we don’t want to
do is be burning things. – Okay. – And what we’ll do next
is we’ll add the milk type. So we’re using almond milk. Now, there’s lots of
dairy free milks available and you have to be quite careful that you’re choosing something that is fortified with calcium. Almond milk is a little bit
lower in protein than soy milk so if you wanted more protein, than you might use soy milk or again you can use, you can add, some of the unflavored vegetable protein as well with that there. Just to add that little
bit more protein to it. And you use roughly twice as much milk as what you do for the oats. – Okay. – So basic rule to porridge
is two parts liquid to one part of oats. What I like to do is just
warm my milk up first, as I’m cooking. So I’m just going to add the milk to it. I’m not going to put
it all in to begin with because if it starts thickening up a little bit more than I want it to then I can add some more. – Okay. – Quite often as well though, people will have porridge made with water. That’s what we tend to do with the pros. But I’m using milk with this. – Okay. – So the milk’s warming up, I can feel that on the side of the pan. And I’m gonnna add the oats. – Okay. – These are just standard rolled oats. So you can get you Jimbo oats, you can have lots of
different types of oats but just from a time point of view, the smaller oats cook a
little bit more quickly. And oats, as you know,
are a really good source of carbohydrate, real
good sources of fiber, both soluble and insoluble fiber, so they’re super healthy. – There’s quite a bit of
protein in oats, isn’t there? – Yeah, yeah. So within the oats itself,
within something like this, you’re going to get about six grams of protein from the oats. – Okay. – So the oats are a
good source of protein. All of of these foods are good
sources of protein as well. So just drop those in. We’r giving it a little stir. What you’ve got to do with porridge is make sure that it doesn’t stick. – Yeah. – And what I’m, the secret
ingredient to this porridge is actually going to be the coconut oil. – Oh, yeah. – So, love coconut oil
for lots of reasons. From a pre ride meal point of view, then the coconut oil gives
these medium chain triglycerides which the body can use
as a good fuel source. Also, it gives an amazing
texture to the porridge and the fat in it, it slows down the
digestion and absorption, so it feeds you over a
longer period of time. So it will keep you
full for longer as well. – We touched a little bit
earlier on about protein. – Yeah. – How much is going to be
in this pan of porridge now? – There’s actually not that much. – Because almond milk’s
not that high in protein. – Okay. – So there’s probably only about six grams of protein in this portion. Most of that is really just coming from the porridge oats itself. – Okay, so for a rider, you
know, of my size, for example, we’ll say 73 kilos, a road rider, is that enough protein for my breakfast or do I need to be looking
at other sources as well? – It’s a little bit on
the low side for you. So what I would recommend for
yourself who’s training hard, is just adding a bit more of the unflavored vegetable
protein that we have. – Okay, and if you were
going to supplement instead with like, I don’t know,
nuts or something like that, we’re looking for quite a lot, I guess. Another 13 or so grams of protein. – Yeah, so something 30
grams of nuts or oats will give you another six
to 10 grams of protein, depending on the nut. So you could chop those
and put those on top. And then there’s things like
the porridge toppers as well, which is within the book, which will add that little bit more protein to it. – Okay, should I turn this down? – Yeah, turn it down. All of a sudden it’s finished,
it’s cooked really quickly and it looks really nice and creamy. – It does look really good, doesn’t it? – Yeah. – Now can we stick a bit of
that protein powder in there? – Yeah, we’ll put some in. – Because that’s not a
huge portion of porridge, so you know, we’ll just top it off. Which one of us is going to eat it? – (Nigel laughs) One of the other things that I’ve just got out as well is things like prunes, you can add prunes to porridge as well. – Yeah. – You can cook them within
it while you’re doing it. I love prunes with porridge. I’m not going to add them. We’ll add some of the, some
of the protein as well. – Yeah, cool. – So we’re going to add a bit of this unflavored
vegetable protein. – Okay. – One of the things with vegetable protein is that you’re getting a mixture of different proteins together. – Okay. – So that really helps to
give all of the amino acids. So this is a mixture
of pea protein isolate, it’s also got pumpkin
and organic brown rice as well within it protein. – It’s not often I’ve thought to put peas and pumpkins in a porridge but I guess it’s an isolate,
so that’s all right. – Yeah, I mean, one of
the things with it is it tends to take on
the flavor of the food. So we’ll put a spoon in and this will add about 10
grams of protein to that. So give it a good stir, Simon. – Yeah. – One of the things I’d
add up with it is prunes but you said that’s
not a good one for you. – Not wishing to give
too much detail, but no. I’d probably choose another dried fruit. – Okay, or again, we can
put some pistachios on it or some other nuts on top
for the porridge as well. So the texture with that is great. So the color is slightly different to what you might normally
get with porridge. It’s slightly yellower, and that is really coming
from the vegetable protein. So, are you ready to eat some? – [Simon] I am, yeah. I’m going to go ahead and grab a bowl. Okay, here we go. – So let’s just serve some up. There you go. – All right. So, should we stick some pistachios on? – You can put some, I think you’ll probably want it a little bit sweeter than that. – That’s a hefty spoon, there. – Yeah, I used that for the protein. (upbeat techno music) So I’m not having any of the agave, I’m just having it as it is. – Well you’re also eating from a pan, so I’m not going to, I won’t judge. – I love the texture of it,
really like that texture. – Right, okay. It’s your recipe so
yeah, I’ll be the judge. – You can definitely
taste the protein with it, you can taste the bit of pea. I think it’s, I quite like that. – I really like that. – Do you like it? Yeah, but you’ve got
all of that agave on it and the pistachios. – It’s the coconut that’s
coming through for me. That’s what I really like. – The coconut is superb in it. It just gives you such
good texture and flavor. – That is, that is really good. – It’s better than I thought. – Do you want to try some? Hang on, you try some. (upbeat techno music) – Right, so you’ve finished your first breakfast now, Si? – Nearly, Nigel. And whilst I’ve been
eating, as you can see, Nigel has kind of been getting
my next meal ready for me. I really am going to have to go for a bike ride at the
end of all this, aren’t I? – Yeah. – What’s coming next? – So we’re going to do rice
pudding made with soy milk. – Okay. – So rice pudding, for me,
is a meal that you can have pretty much anytime
before going for a ride. I remember, krickey, 20, 30 years ago, riding 25s up on the old
two courses in Yorkshire and I’d be setting off at six o’clock, so at four o’clock in morning I’d have a tin of rice pudding. Rice pudding is a great
pre ride type of meal. So this is something that can
be eaten hot or eaten cold. Really easy to make, really
quick, absolutely fantastic. – I think also being like dairy free would sit better with me pre ride. – Yeah, you could eat this and just get straight out on the bike. Again, rice, as we’ve, rice is a great carbohydrate provider. We’re using soy milk, so
soy milk’s higher in protein than what the oak milk was. We have some sugar,
again, a bit of sweetness and we’re using a brown sugar which will add a bit of color to it. And we’re using our
trusty coconut oil, again. Again, this is for flavor, for texture, and also for nutrition
for the ride as well. – So really simple ingredients, nothing to over complicate things and just really good for you, I guess. – Yeah, and again, you
can cook this on pan or you can put it in the rice cooker. It’s really easy to do
just in the rice cooker, that’s how I tend to do it. – Brilliant, let’s do it. – Right, so we’ll open the rice cooker and let’s put the ingredients in. No particular order, Simon, but I’ll let you do it. So we’ve 200 grams of rice. – [Simon] Okay. This is short grain pudding rice? – [Nigel] Short grain pudding rice, so it’s absolutely
perfect for rice pudding. – Okay. – As the name would suggest. (rice hitting pan) Right, add the milk. Now I’ve got a lot of milk here, so I’ve got 700mls of milk because I like my rice
pudding a little bit runny. So if you want it thicker,
don’t add as much milk. – All right, so 200 grams
of rice, 700mls of milk. – Yep, just pour that in. – [Simon] Can we give it a stir, Nige? – You can, but add up the
rest of the ingredients first. – Okay, that’s a fair
point actually, isn’t it. – So we’ve got about
30 grams of sugar here. – Okay, that doesn’t sound like very much for a big rice pudding. – No, I’m not a big sweet fan but you can add more sugar if you want to, it’s not a problem. It’s just I don’t like things too sweet. – Is the soy milk sweetened? – This one is sweet with apple juice. And that’s one of the other
things you’ve got to consider when buying any of these non-dairy milks, is do you want it sweetened and what do you want it sweetened with? So it’s real important to make sure that they’re all fortified. – So with apple juice, that’s
like a fructose, right? So not necessarily that good for you but– – I personally, when
I’m buying the soy milks for myself at home, I just get ’em totally unsweetened. And the one in the recipe
in the book isn’t sweetened, it’s just the one that we’ve got today, we’ve got apple juice in it. But check. The thing is, read the ingredients. – Yeah, shouldn’t have poured sweetener. And the last one is coconut oil. – Yeah, just coconut oil again, yeah. – And so we’re adding this in simply for its M-C-Ts? – M-C-Ts, that’s that
right, you’ve remembered. So it’s the medium chain triglycerides so it’s this fat that’s
really easy to digest, absorb, and help fuel us while we’re cycling. – Okay, cool. It’s not complex cooking, this, is it? – No, it’s pretty simple, no. – Which is good. – This is for cyclists. – Exactly. We could actually warm this in
the oven, I guess, could we? Like a normal rice pudding? – Yeah, you could cook it in the oven. You can cook it on the stove top. You can cook it lots of different ways. I just find because I’ve got a rice cooker it’s easy just to put
it in the rice cooker. – Yeah, okay. – Now, close the lid and
see if you can work out how to switch it on. – We set two buttons. – Yeah, so menu, we just press menu. – White rice. – And then press start. Top right. – The one that’s flashing
at me and says start, okay. Right, ready. – Go. That’s it, it’s now cooking. (Simon whistles) So that will take about 25 minutes and then it’s cooked. – Bonus. We need a sound effect
for this, Nigel, don’t we? – Yeah, it should go (buzzes). Go on, do it. (Simon and Nigel buzz) Oh, wow. – Oh, that does smell good. – That’s come out really well, hadn’t it? – Yeah. – I don’t know why I’m always surprised. – No, I don’t know why,
Nigel, these are your recipes. – (Nigel laughs) I’m always surprised how good it’s come out. – Can I serve up? – Yeah, serve up. So like I said before, that
there quite a lot of milk in it but actually that could probably stand a little bit more milk. – Yeah. All right, then. – And to finish it off,
going to have to have some of my homemade blackberry jam. – I think that would
be rude not to, Nigel. – Okay. Only a small spoon for the jam though. You can put a bit more than that. – No, no, you said small spoon. – Yeah, small spoon but
with a big heap on it. – Oh, I see. I’ll give you a big, there you go. (Nigel laughs)
– That’s plenty for me. – Okay, all right. Tell you what, Nigel, we
should do more cooking videos. I just get to eat, all day. – That’s good, that’s really good. Next one we’ve got to
do is Christmas dinner. – Nice. That is really very good, actually. – It’s better than what
you think, isn’t it? – Fair play, Nigel. – But again, what you could do
is, you could eat this cold. So if, you know, if you’re
doing an evening time trial or an evening road race,
something like that. You finish work, you need some fuel, so if you’ve got this, you got it cold, take it to work in a tupperware, munch it on the way as you
go in there, job’s good. – Yeah, fantastic. Well there we go. Two incredibly simple
recipes, anyone can make them. I mean, literally. And they’re both highly nutritious and also plant based as well. As we said in beginning, they’re
coming from our new book, “Plant-Based Cyclist”, written by Nigel. And it’s available now in the G-C-N shops. So do make sure you check it out. And we also have other videos
with Nigel cooking as well, and you can get through to
one by clicking on screen now. This is great mate, thank you very much – Welcome.

Yvette Parker

100 Comments

  1. Really enjoyed this content. I try to minimize my animal product intake due to the higher green house gas emissions they create, but I always struggle to find good recipes for plant-based food. I'm definitely going to buy that book if I can (availability in Sweden?)

  2. Thumbs up for vegan👌 looking forward to the book😋

    Will we see an interview with Nigel soon?

  3. Right right … carbon footprints eh? That coco oil didn't swim across an ocean to end up in your effin kitchen.

    Should I make my cat vegan as well? Maybe the bastard just needs to open his cat mind eh?

  4. Great viv GCN. This type of content is making all the carnivores uncomfortable. I hope u promote the plan base diet more and more in the days, weeks and years ahead. This is the future of performance enhancement, great for health, longevity, environment and most importantly the animals ✌🏼🌱

  5. I'm really glad that vegans are happy and healthy without animal protein. They're lucky. My dayjob requires me to eat meat otherwise I become weak after a month or so. Tried various diets in the past 30 years. There is no substitute for eggs and fish, sorry. Eat what makes you strong and don't mind what vegan-fascists have to say to make you feel unsophisticated and caveman/woman-like. Good for them if they have desk jobs that make them burn 10 calories per shift. Good for them if they can afford to spend 3 times as much on food just to avoid eating an egg.

  6. I add triticale and/or rye flakes to the oats which add a nuttier flavor. also, coconut oil is high in saturated fats-still some discussion whether that is good or not.

  7. Vegan porridge? You mean just normal porridge then (i.e., oats + water +- salt +- sugar)?

  8. Is eating insects a worthy option for those of us who are actually interested in proper protein?

  9. I just put a big spoonful of peanut butter on top of my porridge. Or peanut butter powder.
    By the way, is that honey? On a vegan meal?

  10. The way Simon says "yeah" when he is talking about making sure the porridge doesn't stick to the bottom tells me he has had some bad experiences with that lol

  11. When I make porridge I use normal milk, raisins, pumpkin seeds and mix a egg with it. What’s not vegan about this? Don’t give me crap about eggs….it’s not a bloody chicken you know😁
    Ok, yes I know the difference between vegetarians and vegans. And to the people who are stupid enough to reply. Lighten the hell up.

  12. I wonder if all these vegans know what red meat has ment to human evolution.. oh well.. we know they dont..

  13. I love a good recipe, love vegetarian and vegan recipes, but processed ingredients when labeled "vegan" is like bikes labeled "gravel", it automatic get overpriced. Luckly I have access to lots of fresh ingredients where I live.

  14. Very nice ! I'm plant-based cyclist myself and i can fell the change in my performance! Thanks for that mate

  15. Guys, Guys … Chill. It looks tasty and you might like to try it – or not. There's no need to disrespect each other just because you disagree. Let's all feel free to make our own decisions. If you think a comment is factually inaccurate you can say so ( and why) but by being rude, even to those we think are very wrong or whose motives we suspect, we don't get anywhere. DFTT!

  16. Every nutrition coach suggests porridge. Unfortunately I hate it. It has the consistency and look of wallpaper paste which is quite disgusting.

  17. Im not vegan but im trying to eat one (1 out of 3) vegan meal, and one vegetarian meal every day. Makes both my mind and my body feel a little bit better.

  18. Sad time for me first time to thumbs down a GCN video. Do you folk realise how much water it takes to sustain a permanent planted Almond Grove, lots. What about the hundreds of swarms of bees needed to pollinate these large plantations every spring time. Sad.

  19. Some of these close ups remind me of my girlfriend's rather unfortunate yeast infection.

  20. Nice video, thank you! Whole food-plant based I'm skipping any milks. I can use water.

    I meet the 525 mg daily of calcium because in the follow study analysis showed vegans with that much intake have no higher risk of bone fracture than any other dietary group. I verify all of my nutrient intakes with a food calorie tracker, and almost all calcium comes from raw spinach and black beans of which I eat large amount daily.

    "One study found that, when calcium intakes were adequate (greater than 525 mg/day in this study), vegans had no greater risk of breaking a bone than did non-vegetarians with similar calcium intakes"

    https://www.vrg.org/nutrition/calcium.php#r7

    Appleby P, Roddam A, Allen N, Key T. Comparative fracture risk in vegetarians and nonvegetarians in EPIC-Oxford. Eur J Clin Nutr 2007; 61:1400-6.

    In USA, the recommended amount of intake for calcium is over 1000 mg. The recommendations in the US are highly influenced by dairy farmers who make money when the value is set higher. I do not follow that biased recommendation.

  21. As someone who eats a plant based diet and has been cooking for years, I am going to enjoy watching GCN develop their recipes. I mean no offense, just thought to myself it's not hard to cook plant based. In fact I'd say there's easy to advanced methods just like an omnivore diet. I make a wonderful porridge myself and don't add any veggie protein powder. All my meals are geared towards about 25-30 grams of protein and loads of nutritional value. I also bake tons of goodies that aren't hard for anyone to do. Just keep it simple, it's also easy if you enjoy cooking. Also I'm not preaching that everyone has to eat plant based. Just eat what you enjoy!

  22. could you use SiS strawberry protein powder instead of the veggie one if you wish?

  23. Coconut oil come on, not for cycling my legs would be like lead the following day.

  24. I gave this a thumbs down due to the misinformation and unneeded focus on protein.. As a vegan for many many years what you recommend about protein and protein needs is incorrect.. There is absolutely no need to have added protein to this meal. I was looking forward to the video initially, but sadly disappointed. I'm afraid Nigel is not up to date with the latest in vegan nutrition information or science.. As a vegan cyclist i never add or need to add protien powder to any foods, waste of money, I'm not even close to being protein deficient, and perform better than most non vegan cyclists in all areas of recovery, performance and overall endurance.. Good effort, just misinformed.

  25. I have no issues with Vegan… But… I am looking forward to my bacon egg and cheese bagel tomorrow.

  26. Very excited about that book! Great to see the man who introduced rice cakes into the pro peloton again. And great combo with Simon as well.

  27. Great recipes, thanks for sharing! I was a little disappointed by the emphasis on proteine. Protein is extremely overrated. Fiber from whole plants is much more important. Eating unprocessed plants including lots of legumes and leafy greens and you get both your fiber with as much protein as you will ever need.

  28. There are no natural sources of vitamin b12, other than meat. We need vitamin b12, therefore a plant only based diet is unnatural for humans, end of story.

  29. I really dislike the taste of coconut oil. Do you have s suggestion for a substitute?

  30. Everything but the coconut oil. Not really enough porridge for me though, normally eat double that at breakfast. 🍚🍚

  31. Thanks so much for explaining how coconut oil slows absorption. We have a child whose blood sugar spikes from eating oats if he doesn't get enough fat with them. Doctors told us to give it to our son for the first year, but never exxplained that it was for more than calories. We'd been using walnuts for fat to control blood sugar, but I'm about to make it with coconut oil.

  32. Dan! This looks so nice! For my vegan porrige I use:
    2 bananas
    1 cup of water
    1 cup of oats
    1 spoon of peanutbutter
    1 spoon of sugarcane syrup

    cook all together and it's done!

  33. You should see the size of my bowl of porridge I make myself in the weekends. Lets just say I've got my own special salad bowl for it 😉 Can't wait to try out the rice pudding. Cheers

  34. The porridge looked good when Nigel said it was creamy, but all of a sudden it went thick and gloopy. Enjoyed the nutritional information. I think I need to do some lessons!

  35. "You can taste the bit of pee", I thought vegans couldn't eat animal products.

  36. Of all the things to obsess over I just can't get GCN's vegan fetish. Are Dan or Si just trying to push their diet on other's? I have never in my life met a real world cyclist who was vegan so I just can't understand this extreme focus on such a niche subset of the cycling community.

  37. I was just wondering why the big “vegan” push with this and the book you are promoting?

  38. I've made lots of rice pudding in the oven, but tried the slow cooker today. Cooked when I went out cycling. Amongst the best I've made. Worth anybody trying, just use lots of fluid.

  39. Great video all! Si, I believe you are also coeliac like me? Are you using normal Oats or GF? I struggle with both!!

  40. Go Vegan! You won't regret! High Carbs Plant-Based diet is the way to go to improve your performances!! Forget any Keto diet or High-protein High-Fat diet. A good balanced with enough kcal plant-based diet is plenty of proteins and good fat

  41. No no really let's not go down the vegan shite rabbit hole. On what basis do you think catering to some nutty people who make up about 0.0001% of the population and don't ride bikes will improve your viewing figures. Let's cater for real people and not the lunatic fringe. Next thing is you'll be telling us how to save the planet from non event climate change by riding on Sunday mornings in between church and science lessons…

  42. Sadly, I'm going to be a bit of a vegan patrol, which I know is horribly tiresome. Simon and sadly Nigel are both feeding into the myth that vegans need to add protein, presumably because vegans don't eat eggs, meat or dairy. Yet it's been proven time and again that vegans whose diets are rich in legumes, vegetables, fruit and to a lesser degree grains and nuts, get plenty of protein and in fact get better nutrition and recover from workouts and injuries faster. Simon would have been better off with a larger portion of porridge and fruit since riding requires carbs, not protein, something that has been proven from various scientific studies. This is a nice effort from GCN, but I do wish they'd study up a bit before jumping into nutritional advice.

  43. Wait a minute… the oats have fiber, and you're ADDING PRUNES? Aren't you begging for a "Dumoulin moment" mid-ride if this is your pre-ride breakfast?

  44. These are the contents of my dry store cupboard. I feel violated in a good way here GCN. If you need a gruel chef on your escepades, I will sign right up.

  45. How much does that work out per portion? Coconut oil , vegan protein and pistachios aren't cheap. I'll stick to rolled oats, water, sultanas and cinnamon tasty and fits all budgets.

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