Tag: breakfast

A simple baked porridge

A simple baked porridge

Baked porridge 1

I love porridge, and I love baking – so combining the two can only bring happiness. This may look like something that you would have to wait for the weekend to pull together, but fear not – this baked beauty is completely achievable on a Tuesday morning with a small amount of organisation. I normally pop it into the oven before jumping in the shower, and it is forgiving if you leave it in the oven too long, which is fantastic when I get distracted with the morning chaos.

Full of protein, healthy fats, B vitamins, magnesium and antioxidants, it’s the perfect winter breakfast for a calm and nourishing start to the day. Feel free to mix up the fruit and nuts as you like.

[headline]Baked Porridge[/headline]

Serves 2

1/2 tbsp coconut oil

1 banana, chopped

1 cup oats

1/2 tsp vanilla

1/4 – 1/2 tsp ground cinnamon

1 cup milk of your choice

1/2 cup coconut milk

3/4 cup frozen berries (or fresh if in season)

1/2 cup walnuts, roughly chopped

Smear the bottom of an oven safe dish (or separate ramekins) with the coconut oil, and lay the banana slices out over the top.

Sprinkle in the oats, vanilla, cinnamon and milks.

**To speed up this recipe even further, at this point you can cover, pop into the fridge and leave overnight. If not, just follow the recipe as normal.

Add the berries and walnuts, and bake at 170ºC for around 25 minutes (or 10-15 minutes if you prepared the night before).

Serve with yoghurt or coconut yoghurt, or extra fruit and nuts as you like. You may like to add a little drizzle of maple syrup or honey also if you like things a little sweeter.

Enjoy. x

Banoffee Breakfast Chia Oats

Banoffee Breakfast Chia Oats

banoffee oats 2

It’s no secret I’m a fan of oats. They are a beautifully grounding and nourishing breakfast to set you up for the day. Full of B vitamins and magnesium to support your nervous system, iron for energy, and fibre to keep your digestive system happy. But sometimes porridge seems a bit meh. Even when topped with 14 different fruit / nut / seed / yoghurt combos, sometimes I want more. Something different.

If that’s you too, you really should make these Banoffee Breakfast Chia Oats. They’re delicious. And they best part is that you put most of it together the night before. Banoffee, for the uninitiated, is an English flavour combination featuring banana and toffee or caramel. It’s a winning combination in my mind, especially with the addition of a little cheeky chocolate…

This recipe was inspired by a recipe in Delicious magazine that mashed banana through oats which I thought was pretty cool. But what if it wasn’t just oats, but banoffee oats with a delicious crunchy pecan topping – and here we have the result, yum!! The addition of chia adds extra fibre and minerals, plus a lovely pudding style consistency. And the crunchy pecans are perfect to give you that “Am I eating a delicious pie for breakfast but it’s really actually good for me?” kind of feeling.

banoffee oats 1

[headline]Banoffee Breakfast Chia Oats[/headline]

¼ cup rolled oats

1 1/2 tbsp chia seeds

1/2 cup almond milk and 1/2 cup coconut milk (or any combination milk of choice)

1 tsp vanilla extract

1 banana

FOR THE CARAMEL

1 date

1 tbsp almond butter

A pinch sea salt

1 tbsp coconut milk/nut milk/milk of choice

¼ cup pecans, lightly toasted

 

Place the oats and chia seeds in a bowl and add the milk and vanilla.

Cover and place in …

Eating a Rainbow

Eating a Rainbow

rainbow pancakes fork

I don’t know about you, but I LOVE the idea of imagining people feasting on a rainbow. For some reason it reminds me of that room in Willy Wonka’s factory where you could lick the fruit wallpaper… How cool would it be rocking up to a summer pot luck picnic and producing an entire rainbow from your basket like a magician?! Anyway, in my head you would eat this magical rainbow, and then be infused with it’s powers. Just like eating a rainbow of vegetables and fruit really? If you break down the job that vitamins and minerals perform in the body, that is pretty magical!

Nutrition groups have adopted the initiative, and ordinarily this concept is marketed at kids, which is wonderful, but adults need it too! Each colour represents different phytonutrients that nourish our bodies, protect against disease and promote health. Phytonutrients are naturally occurring compounds that are found in plants, giving them their colour, and helping to protect the plant from environmental factors like UV and insect attacks. The great thing is, when we eat the plants, we can glean their benefits too. I have written a very brief list below of various colours, the phytonutrients that go with them, the foods where they can be found, and some of their main roles in the body.

Red – lycopene – (berries, red pepper/capsicum, tomatoes, watermelon, pink grapefruit) – contribute to heart heath and reducing inflammation and oxidation.

Orange/Yellow – carotenoids/betacarotene (pumpkin, sweet potato, mango, apricot, corn, carrot, orange, lemon, pineapple, squash) – boosts immunity.

Green – lutein & indoles (broccoli, cabbage, kale, chard, cauliflower, brussels sprouts, avocado, cucumbers, zucchini, green apples, kiwi, green pepper/capsicum) –  antioxidant, protect eyes.

White – sulfur & allicin – (onion, garlic, leek) – helps to fight disease and aids detoxification.

Purple/blue – …

Express Cashew Yoghurt – straight up, vanilla cream, and choc-mint.

Express Cashew Yoghurt – straight up, vanilla cream, and choc-mint.

cashew cream

It all started with the above creamy vanilla cashew ‘cream’.  Then I wanted more of a tang, so it morphed into a yoghurt situation, and then I made a choc-mint version – because everything should have a choc-mint version! If you are restricted with a dairy free diet, you will no doubt have a hyper appreciation of all things creamy and delicious. Normally, coconut milk is my go-to in these situations, but cashews make a wonderful alternative. I have added probiotics from powder in this recipe, rather than actually fermenting the cashews to make it quick and easy, but stay tuned for more dairy free ferments where I have used the traditional fermenting method. Use the yoghurt as you would any creamy or yoghurt topping – on breakfasts, pancakes, atop of curries, in Mexican fiestas, in smoothies, or just enjoyed with a handful of nuts or some seasonal fruit.

Cashews are high in magnesium, which is one of my favourite minerals as it is all about helping out muscles and nerves to relax. Magnesium also assists healthy blood pressure, and can prevent muscle cramps, headaches, migraines and PMS. Cashews have a wonderful healthy fat profile, have a lovely dose of zinc and copper, and a great, mild flavour that lend themselves to well to loads of different dishes. Because of their creaminess, they are an awesome alternative for yoghurt and cream, when you are after that sort of texture.

cashew yoghurt 3

 

[headline]Creamy Cashew Yoghurt[/headline]

This is a very versatile recipe. You could use different nuts, add lime juice instead of lemon, adjust the thickness by adding more or less liquid, and if you don’t have psyllium you can use 2 tsp soaked chia seeds in its place.

1 cup raw, unsalted cashews, soaked for at least 4 hours, or overnight.

2/3 …