This is a tasty, healthy, and not-too-big breakfast to kick-start the fueling of long or hard rides on the bike.

Emma Pooley, of Global Cycling Network (GCN), posted this remarkable Banoffee Pie Overnight Oats recipe as a great pre-long-ride fuel. Oats seem to be the overwhelmingly preferred breakfast of cycling champions. Emma’s recipe provides a massive 800 calorie serving in a pint glass. For my vegan ways, inability to stomach big early breakfasts, and much lower calorie requirements, this is my version.

INGREDIENTS for 2 x 200 calorie servings

1/2 cup rolled oats
pinch of vanilla powder or 1/4 tsp natural vanilla essence
pinch of sea salt
1 tsp coconut sugar (or dark muscavado or panella – any dark unrefined sugar)
100ml almond milk
1 shot espresso coffee (made in my Little Guy espresso maker)
at least 1/4 cup coconut yoghurt (Coyo’s Vanilla Bean rocks)
additional 1 tsp coconut sugar (or dark muscavado or panella – any dark unrefined sugar)
1 lady finger banana, sliced (or one very small Cavendish banana)
optional: 10g dark chocolate (Lindt 90%) grated

INSTRUCTIONS

Put half of the rolled oats, vanilla powder, coconut sugar and salt (if using) into each of 2 serving containers (that have lids for storing in the fridge). Mix the almond milk and coffee, pour half over each of the oat mixtures and give them a stir.

On top of each serving, distribute the sliced bananas.

Mix the coconut yoghurt with the additional coconut sugar. Distribute the yoghurt on top of each serving, to cover the banana slices (and hopefully stop them going brown).

Sprinkle each serving with grated chocolate. I didn’t use any chocolate on this occasion, but that doesn’t mean I can’t do chocolate for breakfast. I totally can.

Refrigerate overnight, then use within a a day or two.