09/17/17

Strawberry n cream baked porridge

Yield: 1

Strawberry n cream baked porridge

Ingredients

  • 50g oats
  • 125g pot yoghurt
  • 1 drop vanilla extract
  • 1 large egg
  • Strawberries

Instructions

  1. 1. Mix the oats, egg, vanilla and yoghurt together. Squish into an overproof dish.
  2. 2. Slice the strawberries and layer on top.
  3. 3. Bake for 30min at 180°C.
  4. Lovely with yoghurt!

02/1/17

French Toast

French Toast

French Toast

Ingredients

  • Whisk up an egg in a bowl with a sprinkling of cinnamon and a drop of vanilla extract.
  • Dip the slices of bread into the egg mixture.
  • Fry on a non-stick pan.
  • Options:
  • Serve with some yoghurt and berries
  • OR serve with mashed banana and peanut butter (can be made into a warm sandwich... yes, the PB melts... mmm....)
  • OR grated apple/ pear with almond butter
  • OR ricotta and mashed berries
  • OR serve savoury with feta & mint leaves
  • OR mozzarella, tomato and basil!

Instructions

  1. Bread - preferably granary for extra fibre
  2. Egg
  3. Cinnamon
  4. Vanilla extract
  5. Extras - see above!

02/1/17

High Protein, High Fibre, carrot bread

High Protein, High Fibre, Carrot Bread

High Protein, High Fibre, Carrot Bread

Ingredients

  • Mix the ingredients together.
  • Lob into a greased oven proof baking dish.
  • Bake at 200°C for about 20 min, or until golden brown.
  • Delicious with greek yohgurt and berries.

Instructions

  1. 3 grated carrots
  2. 2 cups oats
  3. 3/4 cup milk
  4. 2 eggs
  5. 1.5 cups skimmed milk powder
  6. 2 handfuls of pecans/ walnuts
  7. 1 tsp baking powder
  8. 2 tsp vanilla extract
  9. 2 tsp mixed spice/ cinnamon

09/8/16

Lentil Granola

Lentil Granola

Lentil Granola

Ingredients

  • Preheat oven to 150 degrees C.
  • Add the lentils into a pot of boiling water. Cook for 5 minutes. They go a little see-through. Drain and spread out on a tray to cool. You'll need to wait a while before the next step.
  • Combine the honey, coconut oil and cinnamon in pot and put on a low heat. When melted together, take off the heat and stir in the cooled lentils.
  • Spread the mixture out onto two baking trays lined with cooking parchment and cook for 15 minutes.
  • Add the chopped almonds, stir well and continue cooking. You need to stir them every every 15 mins, for about 1 - 1½ hours, until they turn brown and crispy. I know... effort but worth it.
  • Add the coconut, flaked almonds and seeds and cook for a final 5 minutes.
  • When cooled, store in an airtight container.

Instructions

  1. 1½ cups dried red lentils
  2. ½ cup honey
  3. 2 tsp coconut oil
  4. 3 tsp ground cinnamon
  5. 1 cup almonds, chopped
  6. ⅓ cup desiccated coconut
  7. ⅓ cup pumpkin seeds
  8. ⅓ cup flaked almonds
  9. 2 tsp linseeds / flaxseeds
  10. 2 tsp ground chia seeds
  11. ½ cup raisins

09/8/16

Compote

Compote

Compote

Ingredients

  • Step 1: Place 1 bag of mixed berries into a saucepan. Then pop in another bag of either blueberries or strawberries (they tend to go sweeter when you cook them!).
  • Step 2: Chop 2 sweet tasting apples such as a Pink Lady and put that into the pan too.
  • Step 3: Now add a drop of vanilla extract into the pot. Place on a low heat and cook gently for about an hour.
  • It makes your house smell divine too... always a bonus!
  • Eat with pancakes, yoghurt or on top of your overnight oats/ porridge.

Instructions

  1. 1 bag mixed berries
  2. 1 bag blueberries/ strawberries
  3. vanilla extract

09/8/16

Raspberry & almond scones

Raspberry & almond scones

Raspberry & almond scones

Ingredients

  • Very easy - just get a tub of low fat greek yoghurt (500g tub). Empty the yoghurt into a bowl. Now fill that tub twice with oats and empty the oats into the bowl each time (about 400g oats). Now add in 100g flaked almonds (they generally come in 100g bags), a few drops of almond extract, 1 tsp of salt and 2 tsp of baking soda. Mix well (you may need to add in a glug of milk if quite dry). Now fold in 1-2 packets of raspberries.
  • Roll the mixture into balls, place on a greased baking tray and bake for 10 minutes at 200 degrees and another 25 minutes at 170 degrees (time depends on your oven, ya know yourself!).

Instructions

  1. 500g tub low fat greek yoghurt
  2. A large bag oats
  3. 100g flaked almonds
  4. Almond extract
  5. 1 tsp salt
  6. 2 tsp baking soda
  7. Little bit of milk

07/26/16

Not just for Paddy’s Day!

Green Pancake

Green Pancake

Ingredients

  • Place the eggs and the spinach into a blender and whizz. Heat a pan and add 1-2 tsp of oil. Fry the batter on one side. Once it looks drier, flip. Place onto your plate and smear with pesto before adding the avocado and smoked salmon. Lots of essential healthy fats in this meal... enjoy!

Instructions

  1. 1-2 tsp rapeseed oil
  2. Spinach - 2 handfuls
  3. Eggs - 2
  4. Smoked salmon - 2 slices
  5. Pesto - 2 tsp
  6. Avocado - 1/2

07/26/16

Banana Bread flavoured Overnight Oats

Banana Bread flavoured Overnight Oats

Banana Bread flavoured Overnight Oats

Ingredients

  • Simply mix in a bowl or lunch box: ½ cup oats, ½ cup natural yoghurt, 1/2 cup milk with 1 chopped banana, 1 tsp honey, 1 handful of pecans, 2 tbsp chia seeds and a sprinkle of cinnamon.
  • Leave overnight in the fridge. Each cold the next day

Instructions

  1. ½ cup oats,
  2. ½ cup natural yoghurt,
  3. ½ cup milk
  4. 1 chopped banana,
  5. 1 tsp honey,
  6. 1 handful of pecans,
  7. 2 tbsp chia seeds
  8. A sprinkle of cinnamon.

07/26/16

Raspberry & Coconut Overnight Oats

Raspberry & Coconut ‎Overnight‬ ‪oats‬

Raspberry & Coconut ‎Overnight‬ ‪oats‬

Ingredients

  • Simply mix in a bowl or lunch box the oats, vanilla ‎yoghurt‬, ‎milk‬, desiccated coconut and raspberries.
  • Leave overnight in the fridge and eat cold the next day!

Instructions

  1. ½ cup oats (40g)
  2. ½ cup vanilla ‪yoghurt‬ (small pot)
  3. ½ cup ‪milk‬ (125ml)
  4. 2 tbsp of desiccated coconut
  5. 2 handfuls of raspberries

07/26/16

Carrot Cake Overnight Oats

Carrot Cake Overnight Oats

Carrot Cake Overnight Oats

Ingredients

  • Mix in a bowl or a lunch box (if taking your breakfast to work or school) the oats, vanilla yoghurt, milk, grated carrot, walnuts, sesame seeds, raisins and cinnamon.
  • Leave overnight in the fridge, and eat cold the next day!
  • Why not make a big enough batch for a couple of days?

Instructions

  1. ½ cup oats (40g),
  2. ½ cup vanilla yoghurt (small pot),
  3. 1/2 cup milk (125ml)
  4. 1/2 (grated) carrot,
  5. 1 handful walnuts,
  6. 2 tbsp sesame seeds,
  7. 2 tbsp raisins
  8. 1 tsp cinnamon

07/26/16

Almond Scones

Almond Scones

Almond Scones

Ingredients

  • Mix 1 tub of natural yoghurt with two tubs-worth of oats (simply fill up the empty pot twice). Then add in 2 tsp baking powder, 1 tsp salt, few drops of almond extract, and several large handfuls of flaked almonds. Mix well.
  • Roll into balls and place in a silicon baking tray (grease) and cook for about 15 mins at 200 degrees. Reduce to 170 degrees for further 30mins. If you knock the bottom and they sound hollow, they're done. If they don't sound hollow, turn them over and cook upside down for another 10mins.
  • ** could also add cherries or almonds to the recipe!

Instructions

  1. 1 tub natural yoghurt
  2. 2 tubs-worth of oats
  3. 2 tsp baking powder
  4. 1 tsp salt
  5. Almond extract
  6. Bag of flaked almonds

07/26/16

Ricotta on toast

Ricotta on toast

Ricotta on toast

Ingredients

  • Toast your tasty bread e.g. porridge bread (see other recipe), layer with ricotta and berries and sprinkle with cinnamon. Couldn't be easier!

Instructions

  1. Ricotta
  2. Berries
  3. Cinnamon
  4. Good quality bread

07/26/16

Porridge Cake

Porridge Cake Slices

Porridge Cake Slices

Ingredients

  • Mix altogether and place in a greased dish.
  • Bake at 200°C for about 20 min, or until golden brown.
  • Total batch = 1125kcal and 60g protein (serves ~4 therefore 300kcal and 15g protein). To lower calories use skimmed milk and egg whites.
  • Eat with yoghurt and berries for a protein rich breakfast (20g) and about 350kcal.
  • I topped with blackberries & linseeds as well as cherries & ground almonds (used almond extract instead of vanilla).

Instructions

  1. 2 cups oats (160g)
  2. 3/4 cup milk (180ml),
  3. 1 cup skimmed milk powder (70g),
  4. 2 eggs,
  5. 1 tsp baking powder,
  6. 1 tsp vanilla
  7. 2 tsp mixed spice.

07/20/16

Very berry baked porridge

Very Berry Basked Porridge

Very Berry Basked Porridge

Ingredients

  • Rub butter into an ovenproof dish.
  • Add oats, vanilla extract, 1/2 tsp cinnamon, 1/2 tsp mixed spice, 1 tbsp golden linseeds to the dish and then sprinkle on some frozen mixed berries.
  • Store in the fridge overnight.
  • In the morning add the‎ milk‬ and a few Brazil nuts.
  • Bake at 200 degrees for about 20 mins, until golden brown (a perfect time to go have your shower etc...).
  • Serve with Greek yoghurt!

Instructions

  1. 50g oats
  2. 150ml milk
  3. 1 tbsp linseeds
  4. frozen berries
  5. 1/2 tsp cinnamon
  6. 1/2 tsp mixed spice
  7. 1 tsp butter
  8. +/- sweetener

07/20/16

Blueberry & Vanilla Baked porridge

Baked blueberry and vanilla porridge

Baked blueberry and vanilla porridge

Ingredients

  • Smear the bottom of the dish with coconut oil so that it doesn't stick.
  • Sprinkle on your oats.
  • Add in some skimmed milk powder at this stage if you want to boost the protein content.
  • Add some vanilla extract to flavour it.
  • Sprinkle with some sunflower seeds and blueberries.
  • Now pour on the milk.
  • Bake at 200 degrees for about 20 min.
  • Serve with natural yoghurt and raspberries

Instructions

  1. 50g oats
  2. 150ml milk
  3. Vanilla extract
  4. 4 tsp skimmed milk powder
  5. 2 handfuls blueberries
  6. 1 tbsp sunflower seeds
  7. Coconut oil

06/24/16

Baked Avocado

Baked Avocado

Baked Avocado

Ingredients

  • Salsa:
  • Chop and mix: cherry tomatoes, coriander, onion (I use the green part of scallions here as I find them easier to digest), lime juice and black pepper.
  • For the eggs:
  • 1 avocado, halved and the stone removed and 2 small to medium sized eggs
  • Preheat the oven to 210ºC. Scoop out some of each avocado half to make a dish for the egg (could add the extra bits into the salsa).
  • Place each avocado in an open proof dish. Crack one egg into one half, and the other into the other half! Bake for about 20 minutes.

Instructions

  1. Avocado
  2. Eggs
  3. Cherry tomatoes
  4. Coriander
  5. Onion
  6. 1 lime
  7. Black Pepper

04/12/16

Parfait!

Parfait!

Parfait!

Ingredients

  • Simple: lob into a bowl and munch away!
  • Other bits to note:
  • Any one food has only some much nutrition to offer you... so be sure to choose different nuts and seeds with every snack! Such as brazil, almond, walnut, pumpkin, sesame, poppy, chia, flaxseed, peanut, hazelnut, etc...
  • When it comes to fruit - eat a rainbow! Aim to include lots of different colours of fruit into your diet daily – orange/ yellow, white, red, green and blue/ black/ purple.
  • Why not try one of the following combinations;

Instructions

  1. Raspberries, pear, natural yoghurt, almond extract, flaked almonds or
  2. Grated apple, raisins, mixed spice and walnuts or
  3. Banana, cinnamon, pecans or
  4. Strawberries and flaked coconut or
  5. Blueberries, vanilla extract and sunflower seeds.

03/31/16

Baked ‪Porridge – the alternative method!

Baked ‪Porridge - the alternative method!

Baked ‪Porridge - the alternative method!

Ingredients

  • 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!

Instructions

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

03/31/16

Chia Seed Pudding

Chia Seed Pudding

Chia Seed Pudding

Ingredients

  • 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.

Instructions

  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
Simple cherry bakewell ‪‎porridge‬!

Simple cherry bakewell ‪‎porridge‬!

Simple cherry bakewell ‪‎porridge‬!

Simple cherry bakewell ‪‎porridge‬!

Simple cherry bakewell ‪‎porridge‬!

Ingredients

  • 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!

Instructions

  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

Ingredients

  • 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!

Instructions

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

03/9/16
Prot Oats

Prot Oats

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

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

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

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