Yearly Archives: 2016

03/9/16
Muesli bread

Muesli bread

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Muesli bread

Muesli bread

Muesli bread

Ingredients

  • 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

Instructions

  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

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Porridge bread

Porridge bread

Porridge bread

Ingredients

  • 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.

Instructions

  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!

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A Higher ‪Protein‬ ‪‎Scone‬ version of ‪Porridge‬ ‪Bread‬!

A Higher ‪Protein‬ ‪‎Scone‬ version of ‪Porridge‬ ‪Bread‬!

A Higher ‪Protein‬ ‪‎Scone‬ version of ‪Porridge‬ ‪Bread‬!

Ingredients

  • 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!

Instructions

  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

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Oaty ‪‎Bread - nuttier version!

Oaty ‪‎Bread - nuttier version!

Ingredients

  • 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!

Instructions

  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

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Prot Oats

Prot Oats

Prot Oats

Ingredients

  • 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.

Instructions

  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

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Bircher‬ ‪‎Muesli‬

Bircher‬ ‪‎Muesli‬

Ingredients

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

Instructions

  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

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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

Ingredients

  • 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.

Instructions

  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.

 

03/9/16
sweet quinoa

Sweet ‪‎Quinoa‬

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Sweet ‪‎Quinoa‬

Sweet ‪‎Quinoa‬

Ingredients

  • Place the ‪‎milk into a saucepan with the Quinoa. Simmer till the milk has nearly gone. Feel free to add more milk if you think it needs it!
  • Then add the ‪‎blueberries, raspberries as well as a few chopped ‪pecans and a drop of ‪‎vanilla extract.
  • Mix together and serve with some creamy Greek ‪‎yoghurt for a protein boost.
  • 2 handfuls of fruit here so it counts towards your (at least) 5 a day!

Instructions

  1. 250ml milk
  2. 50g quinoa
  3. raspberries
  4. blueberries
  5. pecans
  6. vanilla extract
  7. greek yoghurt

03/9/16
ricotta pancakes

Ricotta Pancakes

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Ricotta Pancakes

Calories per serving: 492

Carbs per serving: 31g

Protein per serving: 40g

Fiber per serving: 7.3g

Ricotta Pancakes

ricotta pancakes

Ingredients

  • Put the ricotta, milk, vanilla essence and egg yolks into a bowl and mix together. Stir in the flour, ‪baking powder and pinch salt and whisk until smooth.
  • For speed, use a hand held blender to whizz up the the egg whites until they're foamy.
  • Then fold this foamy mixture into the ricotta mixture.
  • Heat the frying pan and spray with oil.
  • When hot, spoon some batter into the pan.
  • Cook for ~1 min on each side.
  • Can serve with lots of toppings e.g. ‪‎berry compote, ‪‎berries. ‪‎fruit,‪ granola, ‪‎yoghurt, ‎nut butters, ‪‎nuts, ‪‎seeds, stewed rhubarb.
  • Or perhaps make savoury pancakes with cheese, spinach, sun-dried tomatoes, etc... etc...
  • (Serves 4)

Instructions

  1. 250 g ricotta ‪‎cheese (1 tub)
  2. 125 ml ‪milk
  3. 2 large ‪eggs (separated)
  4. 100 grams wholemeal ‪‎flour
  5. 1 tsp baking powder
  6. pinch salt

 

03/9/16

Pancakes

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Pancakes

Calories per serving: 314

Carbs per serving: 22g

Protein per serving: 15.4g

Fiber per serving: 3.1g

Pancakes

Ingredients

  • Put 1 ripe ‪banana into a blender with 2 eggs.
  • Warm a non stick and oil pan with rapeseed oil.
  • Cook the ‎pancake on both sides for about 30 seconds on each side and serve.

Instructions

  1. 1 banana
  2. 2 eggs
  3. Optional: serve with ‪‎yoghurt, ‪fruit, ‎berries, ‪nut‪ ‎butter, ‪‎nuts, ‪‎seeds, ‪‎Greek ‪yogurt or ‎granola.

 

03/9/16

‪‎Energy‬ balls!!

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‪‎Energy‬ balls!!

‪‎Energy‬ balls!!

Ingredients

  • Mix all the ingredients together and roll into balls. Store in the fridge!

Instructions

  1. 100g ‪oats (1 cup),
  2. 150g ‪‎raisins (1 cup)
  3. 100g ‪‎seeds(1 cup),
  4. 100g ‪peanut ‪butter (approx 1/3 of the jar),
  5. 50g ‪honey (3 tbsp -ish)
  6. 1 tsp of mixed spice or cinnamon.

03/9/16

‎Mint‬ ‪‎chocolate‬‪ ‎energy‬ balls

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‎Mint‬ ‪‎chocolate‬‪ ‎energy‬ balls

‎Mint‬ ‪‎chocolate‬‪ ‎energy‬ balls

Ingredients

  • Put into a processor. Add a drop of water. Blend and then roll into balls. Roll across a plate of desiccated coconut to make them look pretty! If you add too much water, simply throw in a few oats to soak it up!

Instructions

  1. 210g ‪‎dates
  2. 4 tsp cocoa powder
  3. 1.5 scoops ‪whey mint chocolate flavour
  4. 70g ‪‎walnuts

03/9/16

Date balls

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Date balls

Date balls

Ingredients

  • Put into a food processor. Blend well. Then roll into balls. Store in the fridge in a lunch box.

Instructions

  1. 1 mug ‪‎Brazil ‪nuts (200g) (almonds, pecans and cashews work well too)
  2. 2 mugs of ‪dates (400g)
  3. 4tbsp ‪cocoa powder
  4. 2tbsp ‪peanut ‪butter or 4tbsp if you don't have coconut oil (‪almond butter also works!)
  5. 2tbsp ‪chia ‪seeds (or ‎flaxseeds/ ‪linseeds)
  6. 2tbsp ‪coconut ‪oil (can use all ‎nut butters instead!)

 

03/9/16

Oaty ‪granola‬ bars

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Oaty ‪granola‬ bars

Oaty ‪granola‬ bars

Ingredients

  • In a saucepan, and placed on a low heat, mix & melt the ‪‎oats with the ‪sunflower ‪‎oil.
  • Then add the ‪honey, almonds and ‎seeds.
  • Squih into a baking tray.
  • Bake for 25min at 180 degrees Celsius
  • If following a Low ‪FODMAP plan - try golden syrup instead of honey. Enjoy!

Instructions

  1. 250g ‪‎oats
  2. 160ml ‪sunflower ‪oil
  3. 150ml ‪honey
  4. 60g flaked ‎almonds
  5. 40g ground almonds
  6. 40g ‪sesame ‪‎seeds
  7. 40g of ‪‎pumpkin seeds
  8. 40g ‪‎linseeds
  9. drop of almond extract

 

03/9/16

Frozen ‪banana‬ bites

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Frozen ‪banana‬ bites

Frozen ‪banana‬ bites

Ingredients

  • In a bowl, mix 1 the ‪peanut ‪‎butter and ‎yoghurt together. Chop up 2 ‪bananas into pieces and spoon a little mixture in between. Place in the freezer for at least 2 hours before eating. Yum!

Instructions

  1. 1 tbsp peanut butter
  2. 3 tbsp yoghurt
  3. 2 bananas

03/7/16

Roasted chickpeas

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Roasted chickpeas

Roasted chickpeas

Ingredients

  • Roasted chickpeas are the perfect snack! Simply get a tin of chickpeas, rinse, roll out on a baking tray, spray with rapeseed oil and sprinkle with smoked paprika. Takes about 30 min at gas mark 5.

Instructions

  1. Tin of chickpeas
  2. Smoked paprika
  3. Rapeseed oil

03/4/16

2 Ingredient Cookies

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2 ingredient cookies

Serving Size: 10 biscuits

Calories per serving: 54

Fat per serving: 0.8

Carbs per serving: 0.8

Protein per serving: 1.2

Fiber per serving: 1.5

2 ingredient cookies

Ingredients

  • Preheat the oven to 175 degrees. Mash the bananas with a fork. Mix in your oats and any other ingredients/flavours. Dollop some mixture on a greased baking tray and cook for 15 minutes (ish). Enjoy!

Instructions

  1. 2 bananas
  2. 1 cup oats
  3. +/- few spoons (1/2 cup) of something else: e.g. raisins, seeds, nuts, nut butter
  4. +/- extra flavour e.g. cinnamon, mixed spice, vanilla essence

 

03/3/16
Simple ‪macaroons‬

Simple ‪macaroons‬

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Simple ‪macaroons‬

Serving Size: 7 biscuits

Calories per serving: 74

Fat per serving: 5.6

Carbs per serving: 3.7

Protein per serving: 0.7g

Fiber per serving: 2.3

Simple ‪macaroons‬

Simple ‪macaroons‬

Ingredients

  • Place the desiccated ‪‎coconut into a bowl with 2 mashed‪ ‎bananas. Mix together.
  • Spoon onto a baking tray and cook at 175 degrees for 20 mins.

Instructions

  1. ¾ cup of desiccated ‪‎coconut
  2. 2 ripe, mashed‪ ‎banana