Life, Crohn's, Infertility

About My Lyfe

Running Tips and Fitness Advice

Let's Talk Running

Coach Suz Training

Work with Me!

Crohn's Recipe Friday Recipes StrangebutGood Sustenance WIAW

Sweet and Savory Oatmeal for Muscle Recovery (Gluten + Dairy Free)

I need to take a load off, man. Thank goodness it’s Wednesday.


It’s been a long time since I have done a strange but good recipe (I myself am always strange, but good) and I was thinking of saving this till Friday, but you know what? I need to clear out the clutter. I have been concealing this recipe in the depths of my mind for quite a while without sharing it with a soul. And it’s stressing me out. So, in the spirit of yesterday’s post, here is a bit of the main event. Oh, and have you entered my giveaway yet? You may or may not be about to incorporate some of those ingredients!

I am sorry. It was too good of an idea for me to share before I was ready! And furthermore, I think that you will understand that the summer produce was just too good for me to think about no using in its purest form. So how about we call it a truce, and I share with you this little gem? Cool.

Originally, this was going to be a strictly savory recipe, but you know me, I can’t resist a bit of sweet to balance it all out. Guilty as charged! I have a great many variations of this dish, and, as always, stay tuned for the notes that I am providing so that you will have some ideas of how to modify it for yourself!

I would not suggest a tennis ball modification, unless you are doing so to massage your muscles.

I would not suggest a tennis ball modification, unless you are doing so to massage your muscles.

The idea behind this dish is that after a hearty workout etc, you are going to need all the good stuff to replenish, and this provides for that: Sugar in the banana (or other fruit, but the potassium, vitamins, and carbs make bananas a good choice, plus they are digestion friendly); carbs and fiber in the banana and oats; salt and sugar in the glaze (necessary after sweating); protein in the oats, egg white/powder, and nut butter); healthy fats in the nut butter. In short, these have everything and are perfection on cooler days. Play around with your favorite combinations–you might just surprise yourself!

savory recovery oats suzlyfe

Sweet and Savory Recovery Oatmeal (for one)

Sweet and Savory Recovery Oatmeal
Serves 1
If fall is for runners, then this sweet and savory oatmeal recipe is perfect for recover--replenish your vital nutrients as deliciously as possible!
Write a review
Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Prep Time
5 min
Cook Time
10 min
Total Time
15 min
  1. 1/2 cup oats (Gluten Free, Old Fashioned or Instant)
  2. 1 cup total of desired liquid (milk, water, almond milk)--based on oats only, no additional dry base ingredients
  3. dash of salt
  4. 1/2 TBSP Apple Cider Vinegar (ACV)
  5. Desired Sweetener: stevia, sweetener, maple, agave, what have you, brown sugar
  6. Desired Spices: Cinnamon (always suggested), Cayenne (just a nip!), Clove, Nutmeg, Cardamom, Ginger (particularly good if going the miso route and a great complement to the ACV)
Additional Protein
  1. Egg white (my favorite)
  2. Protein powder (gluten free, vegan, dairy free, whatever works for you and that you have worked with before. Additional liquid will likely be needed). I would suggest no more than 2 TBSP
  3. If using protein powder, I would also suggest about 1/4 t baking powder, or 1/8 t baking soda (if using ACV)
  4. Sweet and Savory topping
  5. Desired amount of banana, sliced. **Do not use an overly ripe banana. That would be better served in my Banana Chip Protein Muffins or Token Creek Chocolate Chip Banana Muffins!
  1. Miso (this was my original idea: Miso Banana Recovery Oats. But miso may not work for all, or be accessible, so I decided to experiment with these other options!)
  2. Balsamic Vinegar
  3. Worchestershire
  1. Maple/Brown Rice/Agave Syrup or Honey (not vegan)
  2. Another option: Brown sugar
  3. Spices (if desired)
Other toppings
  1. Nut/Seed Butter (as desired)
  2. Sprinkles!!!
  3. Coolwhip
  4. Maple Syrup (or other)
  1. Follow the same methods as in my Egg White Protein Oats (here and here)
However, if you are adding protein powder rather than the egg white (which I prefer, and which gives the oats lift and a fantastic texture without the yolk smell, which I can't stand, haha)
  1. Mix dry oats, protein powder, baking soda (if using ACV, otherwise baking powder only) before mixing liquid. You will essentially be making a bake. Add liquid as desired, and then an appropriate additional amount. I would suggest at least an equal ratio.
  2. Let mixture sit for at least 5 minutes.
  3. While oats are sitting, get your topping started! Heat a small saute pan on medium to medium-high heat (about a 6 or so--you don't want the sugars in the glaze to burn). Meanwhile, combine the glaze ingredients in a bowl, taste and adjust, and then add the banana slices, making sure to coat them well.
  4. Spray the pan with nonstick spray, coconut oil (or coconut butter, but if doing this, add earlier), or other oil of choice.
  5. Check your oats (assuming about 5 minutes have passed). Stir and adjust liquid amount.
  6. Add coated bananas to saute pan and pop the oats into the microwave.
  7. Microwave in a microwave-safe dish or on the stove as desired. I like to let it go for at least 2 full minutes on HIGH before adding the egg white. I want the liquid to be absorbed but not over tightened and pulling away from the side of the bowl. **be sure to keep an eye on both--that the oats aren't exploding and that your bananas aren't burning!
  8. Flip your bananas at desired time.
  9. Remove oats from microwave. Add more liquid if necessary--you still want some moisture!--then whisk in egg white (if going that route). Keep stirring until the egg white is fully incorporated and the mixture is starting to turn white, then return to microwave for additional 45s-1 min.
  10. Once the oats are finished and lightly set (again, you don't want them so done that they are pulling away from the sides), pour the remaining glaze from the bowl into your saute pan for a final 30 seconds then remove from heat.
  11. Remove oats and assemble your creation! Give the oats a light shake of salt (trust me!), a dash of cinnamon, plop your nut butter (etc) in the middle, assemble your glazed bananas around, and give a final drizzle of something sweet/savory/both. Finish with sprinkles, a bottle of water, and compression!
Now the fun begins!

savory recovery oats suzlyfe 5


savory recovery oats 2 suzlyfe

Also, these offer the perfect amount of time for your face mask to dry. Just saying!

post run rituals suzlyfe

How’s that for a Meatless, Strange but good Recipe!

What do you think? How would you make them? I’m thinking that I might need to incorporate chunks of squash next time!

What is your favorite fall recovery food?



Previous Post Next Post

Have you read these gems?