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Banana Honey Semolina Porridge
Banana Honey Semolina Porridge

Banana Honey Semolina Porridge
A warm, easily digestible semolina porridge topped with sliced banana and honey, perfect for pre-ride energy.
Banana Honey Semolina Porridge
Ingredients:
1
Servings
  • 110
    g
     semolina
  • 250
    ml
     skimmed milk
  • 1
    item
     banana
  • 30
    g
     honey
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Banana Honey Semolina Porridge
Instructions:
  1. In a small saucepan, bring the skimmed milk to a gentle simmer over medium heat.
  2. Slowly rain the semolina into the simmering milk while whisking continuously to prevent lumps from forming.
  3. Reduce the heat to low and cook for 3 to 5 minutes, stirring constantly with a wooden spoon, until the mixture thickens to a creamy porridge consistency.
  4. Remove the saucepan from the heat and pour the semolina porridge into a serving bowl.
  5. Peel and slice the banana, then arrange the slices on top of the warm porridge.
  6. Drizzle the honey over the top and serve immediately.
  7. To store and carry: This meal is designed to be eaten at home 2 to 3 hours before your ride. If you must travel, transfer the hot porridge to a pre-warmed insulated food flask and keep the banana and honey separate to add just before eating.
Nutrition Per Serving 490 g Per 100g
Energy 663.7 kcal 135 kcal
Protein 22.9 g 4.7 g
Fibre 6.9 g 1.4 g
Salt 0.3 g 0.1 g
Sugar 49.3 g 10.1 g
Carbohydrates 140.2 g 28.6 g
Fat 1.7 g 0.3 g
Environmental Per Serving 490 g Per 100g
CO2 0.5 kg 0.1 kg
Water 368 l 75.1 l
  • 110
    g
     semolina
  • 250
    ml
     skimmed milk
  • 1
    item
     banana
  • 30
    g
     honey
1
Servings
0

In a small saucepan, bring the skimmed milk to a gentle simmer over medium heat.

Slowly rain the semolina into the simmering milk while whisking continuously to prevent lumps from forming.

Reduce the heat to low and cook for 3 to 5 minutes, stirring constantly with a wooden spoon, until the mixture thickens to a creamy porridge consistency.

Remove the saucepan from the heat and pour the semolina porridge into a serving bowl.

Peel and slice the banana, then arrange the slices on top of the warm porridge.

Drizzle the honey over the top and serve immediately.

To store and carry: This meal is designed to be eaten at home 2 to 3 hours before your ride. If you must travel, transfer the hot porridge to a pre-warmed insulated food flask and keep the banana and honey separate to add just before eating.

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