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.

 

My Favourite Banana, Date + Chia Seed Bread

Ohhhh ma gawd. Seriously guys. If you have bananas laying around that need using up, I urge you to whip this baby UP!

The flavour and texture is to die for! It’s not too sweet which I personally love, but the chewy pieces of date when you bite in really make it. I topped mine with a little organic butter for a slightly salty edge… melt it the mouth quite literally *drool*.

I chose to bake with wholewheat spelt flour. Spelt has a naturally sweet, rather nutty flavour and substitutes well for regular flour in many recipes. The benefit of using wholewheat spelt flour is that it’s slighty higher in protein in comparison to regular flour, is rich in fibre, and contains a slightly higher ratio of vitamins + minerals such as manganese, b vitamins and zinc. Please note that spelt does contain gluten, and although it’s actually known to be tolerated well in instances (spelt has a higher gliadin to glutenin ratio which is thought to be more gentle on digestion), if you do have an IBD like Coeliac Disease or a gluten sensitivity then it’s important to avoid it completely or have with caution depending on the severity.

This recipe also happens to be Vegan! Mainly because I wanted to experiment baking with a chia ‘egg’ as I was curious. Turns out it works pretty darn well.

My recipe has only 6 ingredients:

200g organic wholegrain spelt flour

4 medium bananas

2 tbsp chia seeds

30g pitted dates

1/2 tbsp baking powder

splash of unsweetened almond milk/oat milk

Method:

First, pop your chia seeds into a bowl and cover with 6 tbsp water to make a thick gel (leave for 10-15 mins).

Set oven to 180c, line + grease a loaf tin and set aside.

Whilst you wait for the chia ‘egg’ to form, mash your bananas in a large bowl with a fork until smooth with a splash of almond milk, I’ve also tried it with oat milk which worked fine. Don’t worry if there’s a few lumps here and there.

Once the chia egg is ready, scoop it into the mashed banana and mix well.

Add the flour and baking powder to the bowl and stir until just combined. It should be a fairly dense, thick consistency. Chop 30g of pitted dates (about 6-7 dates) into small pieces and stir them in last.

Tip your mixture into your loaf tin and smooth over with a spatula for an even distribution. Bake for 40/45 mins.

Insert a skewer to check if it’s ready – the skewer should come out clean and the loaf slightly browny/gold. Let cool and cut into 10 slices.

 

 

 

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).

Hello lovely readers,

I’ve created a delicious smoothie bowl recipe I KNOW you’ll love.

I’ve been feeling pretty poorly the last few days with a throat infection. Whenever I get ill, like most people, I like to increase my fruit and veg intake even more to give myself an extra boost of vitamins my body needs to recover.

This is where the power of smoothie bowls come in! You can pack so many vitamins and minerals into one meal, it’s a winner! Note: sugar is abundant in fruit and although it’s natural sugar – it’s still sugar so be mindful of which ones you’re adding in and what you’re combing it with!

For this recipe you’ll need:

1 small frozen banana

60g blackberries (frozen or fresh)

1 tsp maca powder

1 generous scoop of protein powder (I used vanilla)

55g natural yoghurt – I used Skyr

50ml unsweetened almond milk

handful of ice

Toppings:

2 Brazil nuts chopped up to sprinkle

1/2 kiwi sliced

1 tsp chia seeds

drizzle of sweet freedom choc shot

 

Method:

1. Put all your base ingredients into a blender, adding the protein and maca powder last with the almond milk (so it doesn’t stick to the bottom)

2. Whiz on high powder until thick and smooth then pour into a bowl and add the topppings! Easy peasy.

 

With the protein (powder, yoghurt & chia) and healthy fats (nuts & chia) added, it can really help slow down the length of time it takes the sugar to hit your bloodstream/absorption rate.

With the warmer weather coming I love to incorporate more smoothie bowls into my diet so keep a look out for more similar recipes to come!

 

L x

Healthy Banana Protein Pancakes

One of my favourite days of the year is juuust around the corner: PANCAKE DAY! Obviously without a doubt I played around in the kitchen and have created a delicious recipe for you to make on this awesome day.

Made with wholesome ingredients, these pancakes are naturally low in sugar and contain 30g protein (including toppings), the perfect breakie to fuel your day!

This recipe makes roughly 5 pancakes depending how big you make them.

Pancake Ingredients:

banana 50g

oats 25g

medium egg (54g)

vanilla protein powder 10g – I use Live Innermost

unsweetened almond milk 45ml

baking powder 1 tsp

ground cinnamon 1 tsp

coconut oil 1/2 tsp

 

Toppings:

handful fresh raspberries

handful fresh blueberries

Skyr Icelandic yoghurt 1 tbsp

PBfit peanut butter powder (8g) mixed with water to drizzle

raw cacao nibs 2 tsp

drizzle of honey 1 tsp

 

Method:

You will need: blender, frying pan, pancake mold (optional)

  • In a blender, combine all the pancake ingredients (except the coconut oil) and whiz on high speed until you have a smooth consistency.
  • Add a tsp of coconut oil to the pan (use a little between each pancake you cook).
  • If using a pancake mold (I used a cute heart shaped one), pop it in the pan and pour in some of your pancake batter.
  • Leave to cook for about 2 minutes, when little bubbles appear they’ll be ready to flip over
  • Repeat the process until you’ve used up all the mixture, you should have about 5 pancakes.
  • Arrange on your plate and add your toppings! You can use the ones I have listed or try something different; I love using sliced banana with coconut chips and sweet freedom choc shot as another option!

I hope you enjoy this recipe, I shall be making these again on pancake day and I cannot wait!

L x