03/31/16
Baked ‪porridge

Baked ‪Porridge – the alternative method!

Baked ‪Porridge - the alternative method!

Baked ‪Porridge - the alternative method!

Instructions

  • Mix the porridge ‪oats‬ with the ‪egg‬, ‪yoghurt‬ and ‪vanilla‬ essence.
  • Place in an oven proof dish. Cook for 30 minutes at 180°C, or until golden brown.
  • Serve with ‪yogurt‬, ‪nuts‬, ‪seeds‬ or/and‪ berries‬!

Ingredients

  1. 40g porridge ‪oats‬
  2. 1 ‪egg‬
  3. 100g of ‪yoghurt‬
  4. drop of ‪vanilla‬ essence

03/31/16
pizza

Pizza

Pizza

Pizza

Instructions

  • Simply grab a wholewheat seeded wrap (or a Turkish flat bread/ seeded pita), smear on some tomato puree.Then add on your favorite ingredients (such as ham, pineapple and cherry tomatoes), sprinkle with basil.
  • Cook in the oven (preferably on a tray with holes in it). Eat with some salad - cheaper than a takeaway, technically quicker too... and of course is a healthier option!

Ingredients

  1. Seeded wrap (use wheat free wrap for Low FODMAP option)
  2. Tomato Puree
  3. Ham
  4. Pineapple
  5. Cherry tomatoes
  6. Cheese
  7. Basil
03/31/16
the perfect baked potato

The perfect baked potato.

The perfect baked potato.

The perfect baked potato.

Instructions

  • For the potato
  • - Cut a criss cross into the skin. Microwave for 8 min.
  • - Rub with rapeseed oil and a little salt.
  • - Bake at 200 degrees in the oven for 0.5 to 1.5 hours (depending on how crispy you want it).
  • For the fish
  • - On a plate sprinkle flour (any type) and season e.g. black pepper and garlic.
  • - Dip your fish e.g. cod in a whisked egg and then plonk on top of the plate of flour. Cover both sides.
  • - Bake or fry in a little rapeseed oil.
  • Serve with some peas and a little fresh mint!

Ingredients

  1. Potato
  2. Rapeseed oil
  3. Salt
  4. Flour (use milled oats/ ready brek for Low FODMAP option)
  5. Cod
  6. Garlic (use garlic infused oil for Low FODMAP option)
  7. Black Pepper
  8. Peas (use green beans for Low FODMAP option)
  9. Fresh Mint

 

03/31/16
chia

Chia Seed Pudding

Chia Seed Pudding

Chia Seed Pudding

Instructions

  • Mix the chia seeds with the milk. It's easy to do this in an old jam jar. Simply put on the lid and shake on and off for a few minutes. It'll start to form into a gel. When this happens, put on the lid and leave in the fridge over night. Serve for breakfast with fruit.

Ingredients

  1. 1/4 Cup Chia Seeds
  2. 1 Cup milk
  3. +/- flavourings e.g. vanilla essence, cocoa, peanut butter, cinnamon, almond essence, mixed spice

03/9/16
frozen yoghurt bites

Natural Baby Ice-pops!

Natural Baby Ice-pops!

Natural Baby Ice-pops!

Instructions

  • Simply store your grapes in the freezer and they turn into little ‪‎sweet tasty ice pops!
  • A quick and easy snack to have at home to satisfy the ‪sugar cravings!

Ingredients

  1. Grapes
  2. Freezer

03/9/16
Baby ice pops!

Frozen Yoghurt Bites!

Frozen Yoghurt Bites!

Frozen Yoghurt Bites!

Instructions

  • Pour the yoghurt into the silicon tray. Place your favourite ingredients on top. Pop into your freezer!

Ingredients

  1. Yoghurt
  2. Berries e.g. blueberries, raspberries
  3. Nuts e.g. walnuts, desiccated coconut

03/9/16
high protein hot chocolate

Hot chocolate

Hot chocolate

Calories per serving: 280

Protein per serving: 22g

Hot chocolate

high protein hot chocolate

Instructions

  • How about a big mug of warming healthy higher ‪protein hot ‪‎chocolate!
  • Simply heat some milk in a saucepan on the hob. While stirring, add in some skimmed milk powder e.g. 4 tsp (available in supermarkets), ‪‎cocoa (the kind you use in baking) and a tsp of ‪‎honey!
  • This will also provide your body with ‪‎calcium and many other nutrients associated with ‪muscle, ‪‎bone and overall health! Enjoy!

Ingredients

  1. Milk
  2. Cocoa
  3. Skimmed milk powder
  4. Honey

03/9/16
chocloate

‎Chocolate‬ ‎avocado‬ ‪mousse‬

‎Chocolate‬ ‎avocado‬ ‪mousse‬

‎Chocolate‬ ‎avocado‬ ‪mousse‬

Instructions

  • Simply put all the ingredients into a blender and blend.
  • Add more milk if needed, 1 tbsp at a time, as the consistency of this will depend on your dates.
  • If you like chocolate, add more cocoa!

Ingredients

  1. 1 ripe avocado
  2. 2.5 tbsp ‪‎cacao powder
  3. 1 tbsp of ‪‎honey or maple ‪‎syrup
  4. 1 drop or two of ‪vanilla extract
  5. 1 large handful of ‪‎dates (soak in water first for about 10 minutes)
  6. Start with 3 tablespoon of milk

03/9/16
Simple cherry bakewell ‪‎porridge‬!

Simple cherry bakewell ‪‎porridge‬!

Simple cherry bakewell ‪‎porridge‬!

Simple cherry bakewell ‪‎porridge‬!

Simple cherry bakewell ‪‎porridge‬!

Instructions

  • Add all your ingredients, bar the cherries/ raspberries, to a saucepan. On a low heat, cook until porridge consistency. Add the cherries/raspberries to finish!

Ingredients

  1. Oats - 50g
  2. Milk - 300ml
  3. Almond extract
  4. Ground Almond - 2 tbsp
  5. Raspberries or Cherries - 2 large handfuls
  6. Pear (optional)

03/9/16
Porridge

Carrot Cake porridge

Carrot Cake Porridge

Carrot Cake Porridge

Porridge

Instructions

  • Mix together, and heat up your ‪‎oats with ‪milk, carrot, ‎raisins, ‪‎walnuts and cinnamon in a saucepan on a low to medium heat.
  • To make it taste creamier and to increase the ‪‎protein content, consider adding in some ‪‎peanut ‪‎butter or some skimmed milk powder.
  • Enjoy!

Ingredients

  1. 50g oats
  2. 300ml milk
  3. 1 grated carrot
  4. 1 handful raisins
  5. 1 handful walnuts
  6. Cinnamon

03/9/16
Tasty ‪‎tomato‬ ‪‎soup‬

Tasty ‪‎tomato‬ ‪‎soup‬

Tasty ‪‎tomato‬ ‪‎soup‬

Calories per serving: 58kcal

Carbs per serving: 6g

Protein per serving: 2g

Fiber per serving: 2.5g

Tasty ‪‎tomato‬ ‪‎soup‬

Instructions

  • Roast a few packets of ‪‎tomatoes until soft.
  • Fry a red ‪‎onion with about 4 cloves of ‪garlic (use the green part of a ‎scallion and garlic infused ‪oil if following a low ‪FODMAP diet).
  • Put the tomatoes into a saucepan when nicely roasted with about 1 pint of‪ ‎chicken stock. Bring to the boil. Whizz. Done. Add in some fresh basil to taste.

Ingredients

  1. 8 packets of cherry tomatoes
  2. 1 red onion
  3. 4 cloves garlic
  4. 1 pint of chicken stock
  5. Fresh basil

03/9/16

Simple ‪‎lentil‬ ‪‎soup‬

Simple ‪‎lentil‬ ‪‎soup‬

Simple ‪‎lentil‬ ‪‎soup‬

Instructions

  • Add the ‪‎olive oil to a pan with the chopped ‪‎onion. When softened, add the chopped ‪carrots. Allow to cook for 5 or so minutes, until they start to soften. The add the red ‪‎lentils, ‪‎chilli and ‪cumin as well as the ‪vegetable stock. When the lentils have gone a little translucent, add in the ‪‎milk.
  • Blend and then Season to taste.

Ingredients

  1. 1 tbsp ‪‎olive oil
  2. 1 chopped ‪‎onion
  3. 600g of chopped ‪carrots
  4. 150g red ‪‎lentils
  5. 1 tsp ‪‎chilli 
  6. 2 tsp ‪cumin 
  7. 1 L ‪vegetable stock
  8. 150ml ‪‎milk.

 

03/9/16

‪Pea‬ ‪soup‬

‪Pea‬ ‪soup‬

‪Pea‬ ‪soup‬

Instructions

  • Place all, bar the mint leaves, in a saucepan and bring to the boil. When you see bubbles, turn off the heat and add in the mint. Whizz up with a blender.

Ingredients

  1. 250g of ‪‎frozen ‪peas,
  2. 500ml of ‪‎veg stock,
  3. 2 chopped spring ‪onions,
  4. 2 crushed cloves of ‪‎garlic
  5. mint leaves.

03/9/16
Chicken‬ ‪noodle‬ ‪‎soup‬

‪‎Chicken‬ ‪noodle‬ ‪‎soup‬

‪‎Chicken‬ ‪noodle‬ ‪‎soup‬

‪‎Chicken‬ ‪noodle‬ ‪‎soup‬

Instructions

  • Place chicken stock in a saucepan with the garlic, chilli and ginger. Bring to the boil.
  • Add the chicken. After 1 minute add the peppers.
  • Now pour in some fish sauce and the juice of the lime.
  • Just before serving, add the mangetout and sprinkle with the fresh coriander.
  • ** plus noodles
  • (‪‎buckwheat or ‪‎rice if on a ‪gluten free diet (available in the supermarkets now),
  • or else ‪konnyaku noodles if going low carb or low calorie),
  • or else your standard ordinary noodles!
  • The noodles all take a different amounts of time to cook, so read the instructions!

Ingredients

  1. 800ml of chicken stock,
  2. 1-2cm of ‪‎ginger thinly sliced,
  3. 1‪ chilli nicely chopped,
  4. 2 cloves of ‪garlic crushed, (use garlic infused oil for Low FODMAP option)
  5. 4 chicken ‪breasts cut into thin slices,
  6. 2 tbsp fish sauce,
  7. 1 ‪lime,
  8. 3 colours of veg (e.g. red pepper, yellow pepper, mangetout), fresh coriander.
  9. ** plus ‪noodles (use rice or buckwheat noodles for Low FODMAP option)

03/9/16
Dinner

‪‎Cauliflower‬ base ‪‎Pizza‬

‪‎Cauliflower‬ base ‪‎Pizza‬

‪‎Cauliflower‬ base ‪‎Pizza‬

Dinner

Instructions

  • 1. Heat your oven to 200C.
  • 2. Remove the leaves from the cauliflower and cut into chunks. Put into your food processor and whizz up until it looks like rice.
  • 3. Put the cauliflower into a bowl, cover and microwave for 5 mins to soften it.
  • 4. Pour it out onto a (clean) tea towel and leave to cool.
  • 5. Once cool enough to touch it, using the tea towel squeeze as much liquid as you can out of the cauliflower and put it back into the bowl.
  • 6. Stir in 2 eggs, 1 tbsp oregano and black pepper. A little Parmesan and dried garlic is nice in the base too.
  • 7. Now line a baking tray with parchment and grease with oil. Using a spoon, flatten the cauliflower mixture into the tray and bake for about 15 mins in the oven. It should look golden brown when cooked enough.
  • 8. Take the cauliflower base out of the oven, turn it up to 220 degrees and set aside while you get your ingredients for the top ready. Layer on some tomato puree, slices of mozzarella and tomato. Now dollop of some pesto and sprinkle on some chiili flakes.
  • 9. Cook in the oven for 10-12 mins. Serve with some fresh basil leaves added on top.

Ingredients

  1. Cauliflower,
  2. 2 eggs,
  3. 1 tbsp oregano,
  4. black pepper,
  5. Parmesan,
  6. Garlic,
  7. Tomato Puree,
  8. Mozzarella,
  9. Tomato,
  10. Chilli flakes,
  11. Fresh basil

03/9/16
‪‎Mushroom‬ ‪Soup‬

‪‎Mushroom‬ ‪Soup‬

‪‎Mushroom‬ ‪Soup‬

‪‎Mushroom‬ ‪Soup‬

Instructions

  • Sweat 1 chopped ‪ onion by pouring a little oil into a pan, adding in the onion and putting on the lid. If the lid is loose put parchment over the top of the pan before putting the lid back on).
  • After a few minutes add in the ‪mushrooms that you have sliced. Cook for a couple of minutes.
  • Then add in the ‪stock and 0.5 tsp of ‪nutmeg and cook for 10 mins.
  • Finally add in the ‪milk and bring to the boil. Whizz. Done.

Ingredients

  1. 1 chopped ‪ onion
  2. Rapeseed oil
  3. 2 packets of ‪mushrooms
  4. 750ml ‪stock
  5. 0.5 tsp of ‪nutmeg
  6. 250ml of ‪milk

03/9/16
Crunchy sweet salad!

Crunchy sweet salad!

Crunchy sweet salad!

Crunchy sweet salad!

Instructions

  • Simply chop up a couple of sticks of ‪celery, a bit of ‪‎cucumber and an ‪‎apple. Then add in a handful of ‪walnuts or ‪hazelnuts, a few dollops of‪ ‎natural ‪yoghurt, a squirt of ‪lemon ‪‎juice and season with a bit of black‪ pepper. Mix all together
  • Lovely with some grilled ‪chicken!
  • Enjoy!

Ingredients

  1. 2 slicks celery
  2. 1 apple
  3. 3 inches cucumber
  4. handful walnuts
  5. few spoons of natural yoghurt or greek yoghurt
  6. lemon juice
  7. black pepper
  8. chicken (if for lunch)

03/9/16
Toilet paper tuna!

Toilet paper tuna!

Toilet paper tuna!

Toilet paper tuna!

Instructions

  • Get a tin of ‪‎tuna (in oil not brine). Fold kitchen paper in 4 and place on top. Press into the oil a little and then light all 4 corners. Leave it light like a candle for about 20 mins. When it goes out, peel off the paper and eat the delicious tuna.

Ingredients

  1. A tin of tuna, in sunflower oil
  2. Toilet paper
  3. A lighter

03/9/16
Muesli bread

Muesli bread

Muesli bread

Muesli bread

Muesli bread

Instructions

  • Preheat the oven to about 190 degrees C.
  • Put 1 tub of natural ‪‎yogurt (500 ml) or low fat greek ‪‎yoghurt (higher protein) into a bowl. Now add in 2 tubs (the now empty yoghurt tub) of 'No added ‪‎Sugar' muesli.
  • Then add in 2 tsp of baking soda, 1 tsp of salt, 1 egg and a few handfuls of raisins.
  • Mix all of your ingredients thoroughly.
  • Grease a loaf tin and then pour your mix into it. Put in the oven for 45 mins. Then turn it over in the tin and cooked it for another 10 mins to finish. Timing can vary from oven to oven so be sure to knock on the bottom of it after 45 mins to see if it's done... if it sounds hollow it's cooked!
  • Enjoy! Lovely with ‪peanut ‪butter and ‪‎banana

Ingredients

  1. 1 bag of unsweetened Muesli
  2. 1 large tub of Natural yoghurt
  3. 1 egg
  4. 1 tsp salt
  5. 2 tsp baking powder
  6. 1 handful of raisins

03/9/16
Porridge bread

Porridge bread

Porridge bread

Porridge bread

Porridge bread

Instructions

  • Simply place 500g of natural or Greek yoghurt into a bowl (the large tub). Use plain soy yoghurt if following the Low FODMAP diet.
  • Fill the tub with oats and place into the bowl too. Now repeat this second step again so 2 tubs-worth of oats are in the bowl with the yoghurt.
  • Then add in 1 tsp of salt and 2 tsp of baking soda (use baking powder if following Low FODMAP). Mix well and put into a greased bread tin.
  • Cook in a preheated oven for 50 mins at 180 degrees C.

Ingredients

  1. Bag of oats
  2. Tub of natural yoghurt/ soy yoghurt
  3. 1 tsp salt
  4. 2 tsp baking soda/ baking powder

03/9/16
A Higher ‪Protein‬ ‪‎Scone‬ version of ‪Porridge‬ ‪Bread‬!

A Higher ‪Protein‬ ‪‎Scone‬ version of ‪Porridge‬ ‪Bread‬!

A Higher ‪Protein‬ ‪‎Scone‬ version of ‪Porridge‬ ‪Bread‬!

A Higher ‪Protein‬ ‪‎Scone‬ version of ‪Porridge‬ ‪Bread‬!

A Higher ‪Protein‬ ‪‎Scone‬ version of ‪Porridge‬ ‪Bread‬!

Instructions

  • Empty a 500g tub of 0% fat Greek ‪‎yoghurt into a bowl.
  • Fill the tub with ‪‎oats twice and place into the bowl.
  • Now add in salt, baking soda as well as the ‪eggs. Mix well. You may need a few drops of milk if appears to dry.
  • Then simply roll into balls with your hands and add into a muffin tin.
  • Why not try flavouring them - e.g. some plain, some with added flaked‪ ‎almonds and some with dried ‪‎berries & mixed spice.
  • Bake at about 175 degrees for about 40 mins - remember, each oven is different! Keep an eye on them!

Ingredients

  1. 1 tub of 0% fat greek yoghurt
  2. Bag of oats
  3. 1 tsp salt
  4. 2 tsp baking powder
  5. 2 large free range eggs
  6. drop of milk

03/9/16
Oaty ‪‎Bread‬

Oaty ‪‎Bread

Oaty ‪‎Bread - nuttier version!

Oaty ‪‎Bread - nuttier version!

Instructions

  • Mix 1 large tub of ‪natural ‪‎yoghurt (or ‪Greek ‪yogurt for extra‪ protein) with 1 large ‪‎egg and 1 heaped tbsp of treacle.
  • Now mix in 300g ‪oats (can use a mixture of pinhead for texture), 2 tsp bread soda, 3 tbsp of ‪pumpkin ‪‎seeds and mix well.
  • Place in a greased tin, sprinkle with a few more oats & seeds (e.g. ‪‎sesame, ‪‎sunflower and pumpkin) and bake for 30min at gas mark 4 / 180°C. Then lower the temp to gas mark 2 / 150°C and cook for another 30min.
  • Enjoy!

Ingredients

  1. Porridge oats
  2. Pinhead oats
  3. Natural yoghurt
  4. Egg
  5. Treacle
  6. Bread soda
  7. Pumpkin seeds
  8. Sesame seeds
  9. Sunflower seeds

03/9/16
Prot Oats

Prot Oats

Prot Oats

Prot Oats

Prot Oats

Instructions

  • Into a saucepan add in the ‪oats, ‪chia seeds (1tbsp), desiccated coconut and milk. Heat, and when hot, add in the ‪egg whites.
  • Top with some ‪‎peanut butter and ‪‎berries.

Ingredients

  1. 30g oats
  2. 10g chia seeds (1 tbsp)
  3. 2 tbsp desicated coconut
  4. 200ml milk
  5. 2 egg whites
  6. Peanut butter
  7. Berries

03/9/16
Bircher-Muesli

Bircher‬ ‪‎Muesli‬

Bircher‬ ‪‎Muesli‬

Bircher‬ ‪‎Muesli‬

Instructions

  • Simply mix all the ingredients together, in a bowl or in your lunchbox and eat cold in the morning! Enjoy!

Ingredients

  1. 1/2 cup ‪‎oats
  2. 1/2 cup ‪‎milk
  3. 1/2 cup ‪yoghurt
  4. 1 apple, grated
  5. a sprinkle of ‪‎mixed spice or ‪cinnamon
  6. a few spoons of ‪‎raisins
  7. Optional: Addition of seeds, nuts and berries

03/9/16
overnight oats

Overnight Oats

Overnight Oats

Calories per serving: 299kcal

Fat per serving: 4.6

Carbs per serving: 38

Protein per serving: 23

Fiber per serving: 4.2

Overnight Oats

overnight oats

Instructions

  • Simply mix in a bowl or lunch box: ½ cup oats (40g), ½ cup ‪yoghurt(small pot), 1/2 cup ‎milk (125ml) with some flavours, extras and your favourite ‪fruit
  • - Use ‎greek ‪yogurt and full fat milk to boost ‪calories
  • - Use low fat greek yoghurt instead of ‪‎natural yoghurt to boost ‪protein
  • - Use cow’s/soya/goat/lactofree/ protein milk for higher protein (instead of milk alternatives like ‪‎coconut ‪‎oat ‪hazlenut ‪almond etc..)
  • - Add in flavours: cinnamon, mixed spice, coconut essence, almond essence, vanilla essence, ginger, nutmeg etc...
  • - Add in extras: ‪‎nuts, ‪seeds, nut ‎butters for some ‪healthy ‎fats (and some extra kcals)
  • - Use your favourite cake as inspiration!! E.g.

Ingredients

  1. Banana, pecans and cinnamon or
  2. Ground almond, almond essence and cherries or
  3. Grated apple, mixed spice and walnuts or
  4. Dessicated coconut, chia seed and raisins or
  5. Peanut butter and banana or
  6. Grated carrot, walnuts/pecans, raisins and mixed spice/ cinnamon.