Filling, satisfying, nourishing, sustaining. This is a fail-safe pre-marathon breakfast, using low-GI oats, which gradually release their energy to keep your blood sugar levels nice and steady. What's more, studies show that oats can lower cholesterol and promote good digestion. Roast a batch of walnuts in advance and store in a jar to use for healthy snacks or to sprinkle on breakfast cereal, porridge and salads.

Nutrition per serving:
Energy (kcal): 382
Protein (g): 12
Carbohydrate (g): 50
Fat (g): 15
Of which sugars (g): 19
Of which saturates (g): 2
Salt (g): 1
Fibre (g): 7

Serves 2-3
Cooking time: five minutes
100g whole rolled unrefined Scottish porridge oats
550ml water or milk (or ½ water, ½ milk)
Pinch of salt
Handful of walnuts
150g fresh blueberries (or frozen blueberries, defrosted)
2 heaped tsp good-quality runny honey, or to taste (manuka is good)

1. To toast the walnuts, preheat the oven to 160C/gas mark 3, then pop the nuts on a baking tray and roast in the oven for 5 minutes. Remove from the oven and leave to cool.

2. Put the oats, water and/or milk into a pan with a pinch of salt.

3. Bring to the boil over a high heat and then turn the heat down and simmer gently for about 5 minutes, stirring frequently. The porridge will become thick and creamy.

4. Pour the porridge into two warmed bowls, sprinkle with the blueberries and nuts, and drizzle over the honey.

Kate Percy is author of Go Faster Food and Go Faster Food for Kids. Kate's latest ebook, FuelSmart for Race Day is available at a special pre-marathon discount of 99p (rrp £3.99). Follow Kate Percy on Twitter @gofasterfood.