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by Alana Crimeen
August 11, 2015
Photography by Alana Crimeen
WOMEN'S CYCLING BROUGHT TO YOU BY ORBEA
The cold snap on the Eastern coast of Australia, combined with Julie Leth’s #pimpmyporridge a few months back, has made me craving an early morning oatmeal fuel up. Unfortunately for myself and about 17 percent of Australians, food intolerance or allergies prevent us from this particular food choice. For another seven percent, ethical or religious reasons restrict certain food groups like dairy.
What’s a gluten-free girl to do?
Based on recommendations made by Dr. Eric Haakonssen, who I recently interviewed regarding bone density and female cyclists, I looked at adapting some porridge recipes for various dietary requirements. These changes have all been made while trying to maintain the highest possible amount of calcium intake. As per AIS recommendations for their athletes, we were still aiming for 1000 milligrams intake prior to exercise.
Figures above are approximate based on recently available nutritional data. If you do have food allergies, please substitute any ingredients for ones appropriate for you, and always double check labels.
A note about oats: In Australia, oats aren’t considered gluten-free, so I’ve substituted them out in these recipes. However if you can eat them, do. They will add extra calcium to these recipes.
This is a simple, yummy porridge that is both lactose-free and gluten-free. It’s a great pre-ride meal. Word to the wise – taste it before adding syrup. It’s pretty sweet as is!
This porridge contains approximately 620 milligrams of calcium. Serve with one cup of calcium fortified orange juice for an additional 200 milligrams of calcium.
These nut-free, lactose-free, gluten-free treats make for great on-the-go bars. Play with this recipe and add almonds for even more calcium.
The whole loaf contains approximately 1180 milligrams of calcium. The content of each slice will depend on how you divide it up.
Serve this with a cup of soy coffee mid-ride, 300 milligrams of calcium in the milk, to top up your calcium levels.
Interested in other allergy-free recipes? Check out Gracie Elvin’s gluten-free salted caramel slice or Chloe Hosking’s protein pancakes. Do you have other allergy-free or high-calcium recipes you love?