Creamy and Spicy Brown Rice Cereal

I don’t know about you but I must get in some carbs before my workout or I might as well not even bother. I mean I would have so little energy that it would be impossible to have an effective workout. Nausea and headaches are two of my low energy symptoms. Since carbohydrates are our # 1 glycogen fuel source, I usually reach for oatmeal, toast or rice cakes. After a while that can get pretty boring so I was excited to try this recipe from my TapOut XT, MMA nutrition guide (pg 42).


I train in the wee hours of the morning (5am) before a long day’s work. When I get up at 4am I am reaching for fuel for my workout. This breakfast is high protein and complex carbs that is also perfect for my gluten intolerance. There was just one thing. You know me I changed it just a tad. I added a tsp of vanilla extract and drained the water from the cooked rice. I may just try some nutmeg or pumpkin spice next time.

The main ingredients are:

Low – 0 fat milk

 Quick cooking brown rice

Diced Apples

Plain Greek Yogurt

Mix it along with the spices.

Creamy and Spicy Brown Rice Cereal
Recipe type: Breakfast
Author: TapOut XT Food Plan and Nutritional Guide
Prep time: 5 mins
Cook time: 10 mins
Total time: 15 mins
Serves: 1
High carbohydrate and protein breakfast that is perfect for pre workout glycogen energy supply.
  • 1 cup low to fat-free milk of your choice (Mine is Rice Milk)
  • 1/2 cup quick cooking brown rice
  • 1/2 medium apple, peeled, cored and coarsely chopped
  • 2 tsp 0 calorie sweetener
  • Pinch or ground cinnamon
  • 1/2 cup plain Greek Yogurt
  • 1 tsp vanilla extract
  1. Bring milk to a boil in sauce pan. Stir in rice. Reduce to low; cover and simmer for 5 minutes. Stir in apples, cinnamon and sweetener. Cover and simmer for 5 minutes or until rice is tender. Remove from heat and drain rice. Then stir in yogurt.
Google Recipe View Microformatting by Easy Recipe



TapOut XT Food Plan and Nutritional Guide


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