HealthNutrition

The Crock-Pot Is an Athlete's Secret Weapon

Use a slow cooker to make the perfect post-workout meal

This porridge features healthy fats, protein, salt, and both fast- and slow-digesting carbs. (Photo: Lentine Alexis)
This porridge features healthy fats, protein, salt, and both fast- and slow-digesting carbs.

Crock-Pots have earned a reputation as the lazy cook’s best friend, but they can also be an athlete’s secret weapon. Just ask Lentine Alexis, a classically trained chef and former triathlete whose high-quality performance food can be prepared in a slow cooker. Based in Boulder, Colorado, Alexis also works as a culinary consultant for brands like Rapha and Skratch Labs, so she’s intimately familiar with endurance fuel.

Her go-to dish—a savory porridge—is the ultimate low-maintenance meal. And making it in a slow cooker means you can get it started before taking off for a long training day. The porridge features healthy fats, protein, salt, and both fast- and slow-digesting carbs, and the mild flavor means you can top it with whatever you’re craving. “Throw on a couple eggs and vegetables for dinner. Or cook it overnight with almond milk, add fruit and seeds, and it’s breakfast,” Alexis says.


Miso and Maple Grain Bowls

Ingredients

  • 1 tablespoon coconut oil
  • ¼ cup quinoa
  • ½ cup white sushi rice or brown short-grain rice
  • ¾ cup rolled oats
  • 2 cups water
  • 2 cups almond milk or 1 cup savory broth
  • Pinch of salt
  • 2 tablespoons chia seeds
  • 2 tablespoons miso paste
  • 3 tablespoons maple syrup
  • Juice and zest of one lemon
  • 2 to 3 tablespoons Bragg Liquid Aminos

In a slow cooker, combine the coconut oil, quinoa, rice, oats, water, almond milk, and salt. Cook on low for around seven hours or until you’re ready to eat. Mix the milk or broth and chia seeds thoroughly into the grains, followed by the remaining ingredients. Makes two to four servings.

Top It Off

Serve the porridge in a bowl with just about anything you fancy. Eggs, fruit, avocado, and nuts are ideal for breakfast, while meat or tofu, herbs, and vegetables are perfect for dinner.

No slow cooker? You can also make this porridge in a rice cooker. Use the multigrain setting, decrease the water and milk or broth by a half-cup each, and cook for 20 to 30 minutes.

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From Outside Magazine, November 2017
Filed To: Food and DrinkNutritionDiet
Lead Photo: Lentine Alexis
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