BAKED OATS

Baked oats are my new favorite thing for breakfast, best thing since high heels! The flavors are amazing, it’s super easy an great for a cold and rainy autumn day.

You can choose what spices and fruit and/or nuts you use to suit your mood.

BASE INGREDIENTS

2 cups (175 grams) rolled oats

2 cups milk

2 tsp vanilla extract/ flavor

1 tsp flaxseed

1 egg

1 tsp baking powder

1 tsp cinnamon

1 tsp nutmeg

1 tsp mixed spice

OPTIONAL INGREDIENTS

1 apple a ½ cup raisins

OR

1 cup raspberries (I used frozen)

1 banana

*You can add other fruit and also nuts

DIRECTIONS

1. Heat the oven to 180C. Line a baking tray with baking paper.

2. In a bowl, mix together the oats, baking powder, spices and half your fruit and nuts. Add to prepared baking dish.

3. In another bowl, whisk together the milk, egg and vanilla extract. Then pour over the oats and fruit. 4. Gently shimmy the baking dish to ensure the mixture covers all the oats.

5. Scatter over the remainder of the fruit and nuts.

6. Bake for approximately 20 min. Avoid over baking so the bake doesn't dry out; you want it cooked but with some moisture.

7. Serve with a dollop of natural yogurt and enjoy J

 *You can serve warm or cold

Apple and raisins

 

Raspberry and banana

*Bon Appetite* :)

BEETROOT AND RED ONION TART WITH OATMEAL PASTRY

This recipe is just pure heaven! The ingredients complement each other perfectly, it’s lower in calories and fat that your standard tarts made with pastry, it’s high in antioxidants* and it’s a beautiful pinky-purple colour.

*Research suggests a higher percentage of antioxidants are found in purple vegetables. Antioxidants have been proven to help lower the risk of heart disease and certain types of cancer. 

INGREDIENTS

For the tart

1 large red onion 
4 large cooked beetroot 
50g feta cheese (you could also use goats cheese)

For the pastry

100g Rolled Oats (50g blended into flour)
50 ml vegetable oil (I used grape seed oil)
~2 tbsp cold water

1tbsp oregano

METHOD

1. Preheat the oven to 200C.

2. Blend 50g of the oats in a food processor and blend until it resembles a flour consistency. Mix with the 50g of rolled oats and run in oil until mixture resembles breadcrumbs. Add cold water gradually and mix to a soft but not sticky dough.

3. Roll out the pastry on a lightly floured surface then line your tin. Cover with grease proof paper and fill with baking beans. Note: the pastry is quite crumbly.

3. Bake in the oven for 10 min.

4. Mix 1 tsp of olive oil and 1 tsp of water into a pan and sauté the onion until takes on a caramelized texture.

5. Add the caramelized onions to the oat pastry base first, ensuring the whole base of the pastry case has been covered.

6. Dice the cooked beetroot, and sprinkle over the top of the onion layer.

7. Crumble the cheese and sprinkle all over the beetroot and onion mixture.

8. lace in the oven and bake for ~10 minutes.

9. Serve with a nice fresh side salad and enjoy J

 

*Bonne Apetite* J

BEETROOT, CARROT AND BUTTERBEAN BURGERS

Beets are one of the newest ‘fashionable’ ‘super foods’ we are all raving about. I love beets not just because of their amazing flavour and nutritional and health benefits but also because they turn everything pink J

Beets are packed full of nutrients, so the benefits of a beet-fuelled diet are endless! Research suggest beets may contribute to lowering blood pressure, cholesterol and preventing some cancers, due to their high content of powerful antioxidants; reduce fatigue and help treat anaemia due to their high concentration in iron; stabilise blood sugar levels; aid tissue growth due to their high concentration in folic acid (great for mums to be!) and now a fact I bet you didn’t know, since Roman times beets have been viewed as an aphrodisiac and to increase sex drive.

These burgers are easy-peasy ti make and taste delicious! So get cooking!

INGREDIENTS:

1 can butterbeans

1 beetroot, grated

2 carrots, grated

1 tbsp coriander

Juice ½ lemon

Black pepper to season

METHOD

1. In a food processor pure the beans (if you do not have a processor just mash them);

2. Mix the processed beans with the grated carrot, beetroot, lemon juice and coriander. Season with black pepper.

3. Bake in the oven for ~20 min at 180C

4. Serve and enjoy with roast veg, potato wedges, salad or whatever you fancy J

Tip: You could either grill or fry the burgers (don’t use too much oil!) and you could also cover them in sesame seeds for extra crunch and flavour (I didn't have any).

MUSHROOM AND KALE COURGETTE BOATS

There are a gazillion things to do with courgettes, but making stuffed courgette boats is fun, easy and adds great flavor!

INGREDIENTS

1 courgette

1 cup kale

1 cup mushrooms

1 clove garlic

½ leek

1 tsp olive oil

Tsp water

METHOD

1. Slice the courgette length ways and scoop out the inside without piercing the skin (leave ~1/2 cm near the skin).

2. Finely chop the garlic, leek, mushrooms and kale.

3. In a non-stick pan add 1 tsp of olive oil and 1 tsp water. Add the leek and garlic and cook for ~5 min.

4. Add the mushrooms and kale and cook for ~10 min.

5. Scoop the mixture into the two courgette boats. Place in a baking tray and bale for ~20 min at 180C.

6. Serve and enjoy J

 

Tip: Serve with rice/ couc cous/ quinoa/ potato wedges and salad or veg.

* Bonn Appetite* :)

HEALTHY PITTA PIZZAS

Although pizza is a universal food which nearly everyone enjoys it’s not universal in it’s nutritional value. Pizza can be high in sugar, fat and low in fibre and vitamins and minerals. Pizza tends to be high in fat (particularly saturated fat) due to the large amounts of cheese and salami/ pepperoni and unless you choose a vegetarian pizza it very rarely contains vegetables.

To make you pizzas healthier opt for a wholemeal base such as wholemeal pitta bread, limit the cheese and add pliantly of vegetables and herbs for flavoring. The added vegetables and wholemeal base will increase the fibre content of your pizza as well as the vitamin and mineral content.

This recipe used wholemeal pitta bread as the pizza base and the main topping is beetroot. Beetroot is in season at the moment and its sweet, root flavor goes really well with mozzarella and oregano. These pitta pizzas are equally as yummy cold – so take one for lunch the next day!

INGREDIENTS (makes 4)

4 Pitta bread

12 tbsp tomato passata*

1 ball mozzarella, sliced

2 large cooked beetroot, sliced

4 spring onions, chopped

1 red onion, thinly sliced

8 tsp oregano

*Choose one low in sugar and salt

METHOD

Spread 3 tbsp of passata on each pitta and cover with the sliced red onion and sprinkle a tsp of oregano.

Top with 4 thin slices of mozzarella followed by ½ sliced beetroot.

Top with 1 chopped spring onion and 1 tsp of oregano.

Place in the oven and bake for approx. 30 min.

Serve and enjoy J

Tip: Serve with a fresh salad.

  

*Bon Appetite* :)

STUFFED FETA AND QUINOA AUBERGINE

This stuffed aubergine is pretty easy, has a great combination of flavours and is a very healthy dinner. Have it hot or cold, on it’s on or with salad – just dig in!

INGREDIENTS

1 Aubergine

1 Red onion

½ Red pepper

40g Quinoa

30g crumbled Feta cheese

1 tbsp mint

1 tbsp parsley

½ Lemon, juices

METHOD

1. Slice aubergine lengthways and sear the inside. Place on a baking tray and bake at 180C for ~30 min.

2. Cook 50g quinoa as per packet instructions.

3. Finely chop the onion and pepper. Add 1 tsp water and 1 tsp olive oil and fry the onion and pepper.

4. Once the aubergine is cooked scoop out the inside and chop.

5. Mix the chopped aubergine, quinoa, feta, onion, pepper, parsley, mint and lemon juice. Season with black pepper.

6. Split the mixture between the 2 aubergine shells.

7. Place under the grill for ~15min.

8. Serve and enjoy J

Tip: Serve with fresh salad.

*Bon Appetite* :)

TOMATO, ONION AND CORIANDER FISH ROLLS

This dish is extremely simple to prepare, super tasty and the fish iss a great source of essential omega-3 fatty acids.

It can be served as a starter or as a main course.

INGREDIENTS

2 white fish fillets (I used river cobbler)

2 tomatoes finely chopped

½ Red onion

1 garlic clove, finely chopped

2 tbsp chopped coriander

100ml white wine

1 tsp olive oil

1 tbsp water

Black pepper

METHOD

1. Fry the onion and garlic (1 tsp oil + 1 tbsp water) until soft.

2. Add the tomatoes a cook for 2-3 minutes.

3. Season with black pepper and mix in the coriander.

4. Place the fish fillets on a chopping board and spoon over the tomato mixture. Roll up the fillet and secure with a cocktails stick.

5. Place the fish rolls in a oven proof baking dish and pour in the wine.

6. Bake in the oven for 15-20 min at 180C.

7. Serve with some lemon wedges and enjoy J

Tip: Serve with boiled potatoes or potato wedges and boiled or roast veg (I roasted the other half of the onion with some courgette).

Serve on it's own as a starter.

Accompanies with potato wedges and roast onion, courgette and swede.

*Bon Apetite* :)

OAT AND BLUEBERRY PANCAKES

Happy Pancake Day!

Why not try these yummy healthy oat pancakes. This recipe trumps your 'standard' pancake recipes because it's higher in soluble fibre and low GI meaning it will keep you fuller for longer (because of the oat flour) and is packed with antioxidants thanks to the blueberries. 

If you wanted to increase the protein content of the pancakes you could increase the tablespoon of yoghurt up to 100g of yoghurt or quark (type of fresh cheese high in protein and calcium and low in fat).

Seeing as pancake day is only once a year why not enjoy these scrumptious pancakes as a weekend breakfast or lunch? :)

INGREDIENTS
50g oat flour*
50g blueberries
20ml milk
3 tbsp natural yoghurt
1 tsp cinnamon
1/2 tsp nutmeg

*Blend 50g rolled oats in a food processor to make oat flour

METHOD
1. Mix all the dry ingredients (oat flour, cinnamon, and nutmeg).
2. Whisk in the wet ingredients (,ilk, egg and yoghurt).
3. Mix in half the blueberries.
4. Heat your pan on medium heat with 1 tsp vegetable oil and pour in small amounts of the mixture.
5. Cook each pancake for 2-3 min each side.
6. Stack your pancakes and top with your chosen topping. I chose natural yoghurt, the remainder of the blueberries and a sprinkling of dessicated coconut and accompanied with fresh mango *YUM*

*Bon Appetite* :) 

20 REASONS WHY SHOULD EXERCISE NOW

Are you sticking to your ‘must exercise more’ New Year resolution? Or do the dark and cold nights mean you hibernate once you are home from work?

Here are 20 reasons why you should start exercising NOW. Get into the routine now and keep it up when the long spring/summer nights arrive (not too long now…).

1.       It’s energising. The hardest part is starting, once you do you won’t look back

2.       Proven to improve your mood

3.      Helps keep you warm

4.      Takes you mind off eating unhealthy food

5.      Burns calories and contributes to muscle toning

6.      Something to use as ‘alone time’ or to do with friends/ family

7.      Helps you sleep better

8.      Helps you relax and avoid stress

9.      Relieves anxiety and tension

10.   Helps build self esteem

11.    Will leave you feeling satisfied after – you will have accomplished something

12.    Helps you control your weight

13.   Helps reduce high cholesterol levels

14.   Helps reduce high blood pressure

15.   Can help your reduce or stop smoking

16.   It’s free! (not all exercise has to cost something)

17.   Boosts your immune system

18.   Improves digestion

19.   Increases bone density
20.  For the ladies – it will give you the edge whilst out shopping in the sales J