Author Archives: orla

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