Autumnal Blackberry + Ginger Oatmeal

So, after a little poll I did on my Instagram, turns out my sweet tooth friends won. So here’s a little spontaneous ‘sweet’ recipe I came up with this morning for breakfast. It’s creamy, comforting, sweet and tangy, plus the flavour combo is a little different which I love.

A seasonal, fibre + vitamin rich dish with nearly 15g of protein (no powders added) to help get you fueled up for the day ahead. It’s nice and simple to make and enjoy with family or friends for a laid back weekend morning.

 

Base:

45g oats (gf or regular)

2 tsp chia seeds

water/milk (enough to cover the oats)

40g egg whites (optional)

1/2 tsp vanilla extract

Topping:

small thumbfull of ginger, grated

60g frozen or fresh blackberries

1/2 lemon – juice

1 tsp honey or 1/3 tsp stevia

scattering of pumpkin seeds

1 tbsp greek yoghurt or dairy-free alternative like coyo

extra drizzle of maple syrup/sweetener of choice if needed

 

Method:
  • In either a saucepan or bowl (if microwaving), add the oats and chia seeds and cover with water or milk. Leave for a few minutes for the chia to expand a little.
  • In a separate saucepan, add a large handful (60g) of frozen or fresh blackberries, the grated ginger, lemon juice and a splash of water. I also added a little sweetener to take the slight sourness away from the fruit but this is optional.
  • Let the fruit simmer for around 10 mins, breaking the blackberries up gently with a spoon.
  • Put the oats on a medium heat and keep an eye, stirring occasionally until a thick, creamy consistency forms. If microwaving, go for 1 + 1/2 mins, check, stir and repeat.
  • Halfway through cooking the oats, add the vanilla extract and egg whites and stir together.
  • Dish up! Pop the cooked oatmeal in your bowl…or just add to it if you were microwaving – swirl through the yoghurt, the warm blackberry sauce and some seeds if you like (I used pumpkin seeds) for extra nutrients and a tasty crunch.

 

Warming Pear, Raspberry + Ginger Compote

Autumn has well and truly arrived. Anyone else here in the UK noticed the sudden drop of temperature over the last few days? Aside from the dark mornings which I seriously haven’t got used to yet, I really love autumn time! Cosy clothes, spiced hot drinks, comforting food and yup you guessed it, it also means Christmas (AKA the best time ever) is only a glimpse away…

Breakfast time just got ramped up big time with this tasty sauce. My Pear, Raspberry + Ginger Compote. Perfect to dollop on your porridge/yog bowl for some natural, fruity sweetness or add it as a topping for pancakes. The opportunities are endless!

This recipe is incredibly easy to make and has a high amount of vitamins C + K and fibre for healthy digestion and our immune system. The flavour combination is the dream – I mean who doesn’t like soft, sweet pears and zingy raspberries. It’s enough to get me out of bed that’s for sure.

Ingredients:

3 ripe williams pears (keep skin on = more fibre + vitamins) just make sure to wash well.

150g fresh raspberries (or frozen will do)

1/2 tsp vanilla extract

1/4 lemon – juice

1/2 tsp stevia *optional

1 thumb size piece of ginger (grated)

Method:
  • In a saucepan, add a little water to cover about an inch of the bottom of the pan and warm gently.
  • Chop the pears into cubes and add them to the pan with the grated ginger.
  • Turn the heat up to a medium temperature and let the fruit + spice soften for 5 mins.
  • Once the pears have softened a little, add in the raspberries along with the rest of the ingredients.
  • Let the mixture simmer on low, about 15 mins, until the fruit has stewed down and is a nice, thick consistency; you can use your mixing spoon to gently break up the fruit to give it a helping hand.
  • Once it’s reached your desired consistency, give it a taste test! I find the balance works well but If you like it a little more zingy, add some more lemon juice, or sweeter, a little more stevia.
  • Let the compote cool and then store in a Kilner jar or tight-lidded container (keep for up to 5-7 days in
    the fridge).

Immune Boosting Borlotti Bean + Wakame Broth

It’s coming up to that time of year; dark mornings, chillier temperatures and for many people, the sniffles, coughs and colds seem to creep up.

During the colder months I love to have a comforting bowl of soup or broth to really warm me up. Soups/broths are amazing as you can pack a large amount of vegetables and spices in one go to really rev your body up with the good stuff.

I am so excited to share this recipe I’ve created with you. My Borlotti Bean + Wakame Broth. It’s Vegan, GF, DF and packed with immune boosting ingredients to power you through the winter! Wakame – a type of seaweed; this is a ‘superfood’ in itself, it’s rich in magnesium, iodine and vitamin C and there’s various scientific research to suggest it may aid in cancer prevention due to the polysaccharide component called Fucoidan (in most brown-colour seaweeds). I’ll pop the research paper at the bottom of this post if anyone’s interested to have a read.

I bought the dried wakame version in Tesco (you just add water to it and wait for it to expand, about 8 mins). Borlotti beans – these are super high in fibre too, plus protein and are totally delicious! I’ve combined these two main components with a complementing variety of veggies and spices to nourish your body. It’s easily freezable so you can just keep a batch at hand for when you fancy.

 

Ingredients:

1.5 tbsp avocado oil or oil of choice

1 large leek roughly chopped

2 garlic cloves sliced

1/2 red chilli chopped finely

150g diced mushrooms

1 heaped tsp ground turmeric

1 thumb size piece of fresh ginger, grated

2 large handfuls spinach

400g borlotti beans (liquid part too)

15g wakame seaweed (dried weight)

1 heaped tsp miso paste – I used organic brown rice miso

2 litre vegetable stock- Kallo do a very low salt veg stock cube I use

1/2 lemon (juice)

Method:

In a deep saucepan, gently warm your oil. Add the leek, garlic, red chilli and mushrooms and sweat for about 5 minutes.

In a separate jug, add boiling water to your vegetable stock cube and let it dissolve (you may need to do this in stages if you don’t have a big enough container).

Add to the saucepan the turmeric, miso paste and grate in the ginger. Mix together well. It’ll be quite dry and sticky at this stage.

Pour in the borlotti beans (liquid part included) and spinach leaves, tear them up as you add them. Let the flavours strengthen for a few minutes.

Add your veg stock and bring to a boil, then let simmer for 15-20 minutes. After the first 10 mins of simmering, add in the dried wakame seaweed and let it absorb and expand.

Season with S+P and 1/4 of a lemon (juice).

Final Option:

At this stage you can leave it as it is.

Alternatively, I separated the two. Strain and keep just the liquid in one container and put aside the beans + veg in another.

In a blender, add half the beans and veg mix and blitz to a paste. Add this paste to your liquid broth for a slightly thicker broth base. Keep the remaining half of the ‘unblitzed’ bean and veg and add to your broth if you want more texture, or alternatively use in other recipes for a protein & fibre punch.

*keep in the fridge for 4-5 days or freeze for up to 2 months.

 

Fucoidan research paper – NCBI