Healthy Eating Recipes
Banana & Blueberry Muffins
- Pre-heat your oven to 180°C (350°F).
- Mix together 125g normal porridge oats & 125g oat flour with 2 tsp baking powder, 1 tsp cinnamon & a pinch of salt.
- Oat flour is made by placing the oats in a blender or food processor and blitz for 20 seconds.
- Add 2 mashed ripe bananas & stir with a fork.
- Whisk together 3 tbsp (50ml) honey, 3 tbsp (50ml) rapeseed oil, an egg, 180ml milk & 1 tsp vanilla extract then mix well.
- Finally stir in 125g blueberries gently. Raisins or dried cranberries can be used instead of the blueberries if you wish.
Divide into 12 silicone muffin cases (to prevent sticking 1 cal spray oil works for this) or paper muffin cases. Bake for 25-30 mins until nicely browned; you may need to turn the tray around in oven after 20 mins baking to ensure even cooking. These muffins freeze very well. Best to freeze them in freezer bags after they have cooled completely.
- 10 prunes or 6 figs
- 1 banana
- 1 egg
- 3 – 4 drops vanilla extract
- 1 heaped dessert sp virgin coconut oil or butter
- 1 mug dry porridge oats
- 1 heaped dessert sp chia / flax / seeds
- 1 level teaspoon of Cinnamon
Preheat the oven to 175 degrees Celcius. Optional soak the figs in a bowl of warm water for 15-60 mins before use. Place the banana and prunes (or figs) in a blender and pulse until smooth, add the egg, vanilla, cinnamon, and coconut oil and blitz for a further 15 seconds.
Add in 1/3 of the oats and blitz for a final 15 seconds. Place this wet mixture into a bowl, stir in the remaining oats and seeds with a wooden spoon.
Form 10 biscuits between two dessert spoons and place onto parchment paper on a baking tray. Bake in the oven for 15 mins, rotate the tray and then flip the biscuits over to bake fully on the underside for a further 5 mins. Place on a wire tray to cool and store in an airtight container or zip lock plastic bag.
Overnight Oats – No cooking involved & thankfully no saucepans to clean!
Preparation Time – 3 minutes
This evening, take 2/3 – 1 cup of regular porridge oats and place in a cereal bowl and add 1 cup (aprox 120-150ml) of milk. Add 1 heaped tablespoon of thick greek yogurt (Fage, Libertee, Sol or Glenisk Greek brands). Optional extras that give a really taste great and are highly recommended include ½ grated apple (include skin), 1/3 tspn cinnamon and 2 drops vanilla extract. You can use stevia drops or the green drums of candarell or xylitol to sweeten (natural no sugar sweeteners) if using plain natural yogurt. Stir the ingredients well. Top with a half cup of fresh or frozen berries. Cover with tinfoil or cling-film and place in the fridge overnight to absorb the milk, soften and become a more set consistency.
To serve the following morning: add 1 teaspoon flax / chia / linseeds. Your oats are ready to consume and can even be taken to work or school in a kilner jar.
Alternative additions for porridge or overnight oats for variety
- Natural flavourings: cinnamon, nutmeg, orange zest, lemon grass, star anise.
- Vanilla: good quality vanilla extract or use the seeds from a vanilla pod.
- Dried fruit: figs, apricots, prunes, mango or goji berries.
- Seeds: flax seed, linseeds, sunflower, pumpkin.
- Berries; fresh or purchase frozen when out of season.
- No added sugar jam e.g. St. Dalfour, Kelkin or Follain.
- Nuts: almonds, walnuts, hazelnuts – use chopped or ground.
- Fruit: sliced banana, blueberries, peaches and strawberries work well
- Cocoa: good quality raw cocoa powder can be used occasionally.
- Grated carrot and chopped walnuts for carrot cake overnight oats.
- Wheat germ or oat bran for extra vitamin E – and great skin!
Benefits of Oats
Regular porridge oats provide excellent health benefits because the oats contain both soluble and insoluble fibre, of low glycaemic index (providing a steady release of sustained energy). The soluble fibre helps to reduce cholesterol, whilst the insoluble fibre keeps the bowel moving regularly and prevents constipation. The fibre from these wholegrains acts like a sponge, soaking up fluid in the bowel, thus provides a feeling of fullness which can aid weight management. Oats are surprisingly a good source of iron and also provides calcium when prepared using milk or fortified dairy alternatives.
Get up n’ Go Granola Bars
• 2 tbspn cashew or almond butter (left at room
temperature for half hour before use)
• 2 tbspn honey
• 100g melted butter or 2 tbspn soft virgin coconut oil
• 1 lightly beaten egg
• 1 tspn vanilla extract
• 4 cups of regular porridge oats
• 1/2 cup of chia or flaxseeds
• 1/2 cup roughly chopped nuts of your choice
• 1 cup of dried cranberries / raisins / blueberries
• 1 tspn cinnamon
Preheat oven to 170 degrees celcius.
Mix the honey, egg, butter / oil, vanilla and nut butter in a bowl with an electric mixer. Add in the remaining ingredients and stir until well combined. Spread mixture onto a parchment-lined 26x32cm dish. Use a spatula to spread evenly and compress into the dish. Bake for 15-20 mins in oven then leave to cool in the tin. When cold, cut into bars which may be wrapped individually with cling film. Store a week’s supply in the fridge and the remainder can be placed in the freezer.
Makes 24 bars.