*strolls vehemently to the Kanye West step-team interlude, “Broke Phi Broke”…*
Overnight steel-cut oats
When I was in a rush to work out & eat pre-dawn during my Ramadan observance, I was also broke. That translated to : less money for convenience, yet less time for tedious tasks, which is often the need when it comes to fresh or unprocessed food, which tends to be less expensive.
My roommate and his neighbors would give me food when they tried something they didn’t like or when they were moving, and I made do as well as I could. There I was, planning my week in meals, knowing I wouldnt have a single dollar to spend, praying for the motivation to make good use of another day, and hoping to find more odds and ends around the house that would eventually prove beneficial. I had no idea what to eat after my workout in order to keep within 20 minutes of both my resistance training and Dawn herself.
When I checked the cabinet, I realized there could be a cheat code to getting enough sleep, working out, getting sunlight, and getting enough fuel to live through Ramadan… all at the same dag-on time. While i didn’t have enough for milk (of any kind, which would’ve provided fats and protein aside from taste), I had:
1. the steel-cut oats for which my roommate didn’t too much care, which provide complex carbs, soluble fiber, zinc, copper, magnesium, biotin, B vitamins, iron, and some protein
2. his Ugandan black tea, which provides antioxidants
3. An apple*, which provided vitamin A, fiber, and more antioxidants
4. some protein powder from his failed attempt at shake-making, which was enriched with just about everything I already had in my multivitamin, & finally,
5. some raw honey from a moving neighbor, which gave me oils, glucose oxidase, and a wide range of trace minerals, amino acids, vitamins, and enzymes.
The night before (at least 6h ahead of time for you owls):
Measure 1/4 c oats into a sealable container. Add water to just barely cover. Stir to ensure all oats are soaked (optional: stir in lemon to add vitamin c and citric acid for freshness and softness of the grain). Place in refrigerator.
The next day:
Boil a pot of h2o. While this is heating, measure: 1 tbsp raw honey, the prescribed serving of protein powder, & 2tbsp water. Combine these in a bowl with the cold oats. Measure a tsp of Ugandan or other black tea in a cup (optional: add a tsp of raw honey & lemon juice after tea cools, so as not to lose maximum nutritional benefit). Cut small apple chunks to flavor the oatmeal and tea, and eat the rest of the apple on the side.
One time, I tried to combine everything I listed from the bowl the night before, but it didn’t seem as soft the next day. It’s worth another shot, though, and comments about such are welcome below.
I was left feeling full and recovered every time I used this as my breakfast (which, by definition, is my workout recovery meal), and soon, I depended on it instead of my normal grocery list, especially due to the lower cost of steel-cut oats and apples in bulk. Since the raw honey was a gift, I lucked out, but that’s also how I learned it’s worth the investment if one has the means.