maple syrup whey

serendipity@perrotta.dev (Thiago Perrotta) — Mon, 02 Mar 2026 00:11:33 +0100

♠ Timing: within 2h after working out, to support muscle recovery & repair.

Ingredients #

250 – 300ml milk
25 – 30g whey protein powder
Maple syrup

Preparation #

Shake it all, preferably using a shaker bottle (alternatively: a blender)

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Apple-Ginger hot drink

serendipity@perrotta.dev (Thiago Perrotta) — Fri, 23 May 2025 00:45:57 +0200

Apfel-Ingwer Heißgetränk (Apple-Ginger Hot Drink) #

A fantastic choice when one is feeling sick e.g. with flu-like symptoms¹.

Ingredients #

1 cup natural apple juice (Apfelsaft, preferably naturtrüb) 🍎
1 piece fresh ginger, thinly peeled and sliced 🫚
Juice of 1/2 lemon 🍋
1 teaspoon honey 🍯
Pinch of cinnamon or clove (optional)

Instructions #

Heat the apple juice and ginger in a pot for 5–10 minutes.
Add lemon juice and honey just before serving.
Optional: add a dash of cinnamon or clove for holiday vibes.

Tastes like: A warm apple punch with healing ginger notes — somewhat like a healthier Glühwein.

Whenever you’re tired of having vitamin C, ginger shots and cough syrup (Hustensaft). ↩︎

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★ Overnight Oats

serendipity@perrotta.dev (Thiago Perrotta) — Sun, 20 Apr 2025 13:09:31 +0200

♠ This post premieres the #recipes category in this blog.

What I like about this recipe is that it is quite freestyle, one can mix and match whichever ingredients are available at hand. In my place most ingredients are almost always available, only fresh fruits have high churn.

And it’s easy to make it fun by adding / removing ingredients at the last minute, tweaking the overall result each time. The sky is the limit.

I recommend to have it for breakfast (it’s enough!) or as an afternoon snack (for example, bring a Tupperware to work).

In Bulk (Tupperware) #

Ingredients #

The most important ingredients are in bold.

The coolest™ ingredients are in italics.

base (pick at least one) — milk (animal or not; prefer low-fat) — plain yogurt (greek, vanilla also OK) — high-protein yogurt — skyr — speisequark — semolina pudding — avoid: water
grains (pick at least two) — oats (steel-cut or rolled -> auf Deutsch: Haferflocken) — chia seeds (let them soak) — flax seeds — hemp seeds — avoid¹: quick oats — avoid: porridge — avoid: cereal (Müsli)
sweet(ener) (pick at least one) — peanut butter — almond butter — maple syrup — acacia honey — raw honey — wild honey — date syrup — cinnamon — vanilla extract — avoid: sugar / brown sugar — avoid: hazelnut butter / Nutella™
fruits (pick at least one) — bananas — strawberries — raspberries — blueberries — cherries — figs — avoid: dry figs

Preparation #

The first day #

These are overnight oats, therefore they should ideally be prepared one day before you intend to consume them. The intent is to leave them simmering in the fridge while you’re sleeping. Needless to say, it will be served cold. There’s a variant of this recipe that is served hot, but it’s out of scope of this post.

Grab a dish to mix the ingredients within. Ideally, a container with a lid so that it can be stored in the fridge right away once we’re done. Alternatively, a bowl will also do. Don’t get a plate. Some people like to do it in cups (preferably a big cup if you want to eat enough!).
Start by adding the base. Normally I will do milk (always available) + some plain yogurt if available. Cold milk, do not add hot milk! Room temperature is also OK.
Add your grains. Oats are essential. Chia and flex seeds are nice to have. Anything else is a bonus.
Add your sweet(ener)s. Unless you’re on a diet. But frankly, even if you are, do add some, just be moderate. Peanut or almond butter are perfect. I also love to add maple syrup, but I typically defer it for later, right before eating the oats. The same applies to honey.
Mix everything. Preferably with a spoon.
Put the container in the fridge. Good night!

The second day #

The fruits should be cut in small pieces. Add them to the container.

Add other sweeteneers (as previously mentioned: maple syrup, honey, etc).

It’s done. Enjoy!

Note: When in a rush, you can prepare and eat the oats within the same day. Just leave them in the fridge for at least one hour.

Cup / Glass #

It’s also possible to prepare a smaller portion in a glass.

Add the content in this order:

oat
chia / flax seeds
milk
yogurt
sweetener (e.g. maple syrup)

Disclaimer: This post was written without AI, and without any web searches, it’s purely from my memory and experience. Consume (pun intended!) this information at your own risk.

What triggers “avoid” is one of: (i) experience, (ii) moral, or (iii) diet. ↩︎

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maple syrup whey

Ingredients #

Preparation #

Apple-Ginger hot drink

Apfel-Ingwer Heißgetränk (Apple-Ginger Hot Drink) #

Ingredients #

Instructions #

★ Overnight Oats

In Bulk (Tupperware) #

Ingredients #

Preparation #

The first day #

The second day #

Cup / Glass #