Overnight oats.. the basic recipe.

If you’ve never heard of overnight oats before, let me give you a quick little primer. Overnight oats are a no-cook method of making porridge. Instead of cooking your oats with liquid in the microwave, you mix your oats with the liquid and other mix-ins, and let it rest in the fridge overnight.

In the morning, you have a pudding-like porridge that is perfect for easy grab-and-go breakfasts. It doesn’t have the same texture as microwave oats. It’s creamier, denser, and in my opinion, so much tastier.

So, what do you need to make them?

The basic staples are:

  • oats (as many as you need to suffice your hunger needs),
  • Liquid (I use dairy free milks but you can use yogurt, water, milk, coconut water… ANY liquid)!

Mix these together, with the optional add ins below and leave for a minimum of 8 hours!

The optional add ins:

  • Chia seeds/ Flax seeds; these make a gloopier consistency but will help to keep you full for longer.
  • Frozen berries; these are great as they add in a natural sweetness,
  • Nut butter; this makes it even creamier,
  • Superfood powders; cacao powder adds a great chocolate flavour, lucuma has a lovely caramel taste, maca for a natural caffeine kick, acai to add a lovely colour..
  • Nuts and seeds; this adds a great texture to your breakfast plus adds in healthy fats,
  • Grated apple; this is more like a bircher recipe but tastes great!
  • Protein powders; great to add in a protein kick post/ pre workout!

Great flavour combinations:

Here, you use the basic staples and then add in your optional add ins to mix things up!

  1. Cacao orange; cacao powder (or chocolate protein powder) + grated orange zest,
  2. PB and J; Peanut butter + Frozen Berries + chia seeds,
  3. Vanilla; Vanilla protein powder + Chia seeds + Fruit,
  4. Carrot Cake; grated carrot + raisins + vanilla protein powder,
  5. Banana Choc chip; Cacao Nibs + Banana coins + Vanilla Protein Powder,
  6. Tropical fruit; frozen mixed tropical fruits + chia seeds + Vanilla Protein Powder,
  7. Chocolate coconut; cacao powder + coconut milk + desiccated coconut,
  8. Apple Pie; Diced apple + cinnamon + Nutmeg + Raisins

 

Let me know if you try them!

 

Hannah x

 

 

Black Forest Skillet Brownie..

Brownies. Everyone loves them. But have you ever tried to make brownies using ice cream? Well, I can tell you that this is delicious! Enjoy!

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  • Serves 2
  • Prep time – 5 minutes
  • Cooking time – 15 minutes

Ingredients:

  • 200ml of melted Oppo Chocolate Hazelnut ice cream
  • 1 tbsp of cacao powder
  • 1 egg
  • 1/2 a teaspoon of baking powder
  • 1 scoop of chocolate protein powder (or more flour)
  • 50g of flour
  • 100g of Black Forest fruits
  • Toppings of choice

Method:

  1. Grease your skillet and pre heat your oven to 180’C
  2. Combine all of the dry ingredients
  3. Mix the wet ingredients in with the dry and then stir in the fruit
  4. Pour the mix into your skillet
  5. Put the skillet in the oven and cook the mix for 15 minutes
  6. Add your toppings and ENJOY!

Courgette Waffles.. The sweet take.

If you’ve been following me for a while, you’ll know that I love courgette. I eat so much courgette and, if I’m honest, I necver get cougette’d out.

I made a very tasty salad with swordfish, put together an addictive chocolate courgette cake, and ate more courgetti with my meals and grated in my oats than I care to think about.

Like carrots in carrot cake, adding courgette to baked goods does not result in a vegetable flavor or texture. The courgette adds moisture, and a boost of fibre and nutrients meaning that any baked good involving the veggie can probably be considered health food. It’s science.

All joking and misguided justifications aside, these waffles really will start your morning off right. They’re quick to put together, and include wholesome, nutrient-dense ingredients.

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Cooking time: 15 minutes

Serves: 1

Ingredients:

  • 100ml of egg whites,
  • Half a grated courgette,
  • A handful of muesli,
  • 30g of oats,
  • 1 scoop of protein.
  • Toppings of choice!

 

Method:

  1. Combine all of your ingredients together,
  2. Preheat your waffle iron and then spoon enough mixture in.
  3. Cook until browned and keep repeating until you have done it all!
  4. Serve and enjoy!

Let me know what you think!

 

Hannah x

 

Sweet Egg White Omelette..

It seems so simple but it’s soooo good! The perfect way to fix up any sweet craving you may have. This omelette is packed full of protein and is a great pre-workout or rest day breakfast/ snack. This is definitely a high protein treat with a low calorie count.

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Serves: 1

Prep time: 5 minutes

Cooking time: 10 minutes

Ingredients:

  • 150g of egg whites,
  • 1 tsp cinnamon,
  • 1 tsp vanilla extract,
  • A dash of milk (I used Pip and Nut almond milk).
  • Toppings of choice.

Method:

  1. Simply mix the ingredients together; I used a whisk to make it nice and fluffy.
  2. Spray a medium pan with nonstick spray, pour the mixture in, and cook on a medium heat. I like to cover the pan to help it cook evenly or pop it under the grill once the under side is cooked.
  3. Once cooked, pop it on to your plate and top with whatever you fancy.

Let me know what you think!

 

Hannah x

 

3 Ingredient Protein Pancakes…

Telling someone that you’re having pancakes for breakfast sounds super unhealthy (not that having that sometimes is a bad thing)! They’re often laden with syrups, cream, toppings of all sorts (if you’ve been to the Pancake house at Centre Parcs, you’ll have seen allllll the topping options) and made with butter, full fat milk/buttermilk and your bog-standard flour. HOWEVER, having a healthy pancake breakfast is such a simple task.. there really is no excuse.

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These high protein pancakes are whizzed up in seconds and, if you don’t want the chocolate option, contain only 3 ingredients.

So, here they are:

Serves: 1

Cooking time: 15 minutes

Ingredients: 

  • 1 banana,
  • 1 scoop of protein,
  • 150ml of egg whites or two eggs,
  • Optional: Cacao powder
  • Toppings of choice.

Method: 

  1. Pop all of the ingredients in your blender and whizz until well combined,
  2. Heat a frying pan on a medium heat and grease with either coconut oil or fry light spray,
  3. Pour 2 tablespoons amount in to the pan in a circulaur shape.
  4. Cook your pancake for around 2 minutes before flipping on to the other side.
  5. Continue to do so until all your mix is gone.
  6. Add your toppings and ENJOY!

xxx

Simple Summer Smoothie Bowl..

Are you a green tea fan?

I’ve been cutting back on coffee lately. But on mornings that I need a little pick-me-up, I love a warm cup of green tea.

We all know that green tea has antioxidant benefits. But did you know that powdered green tea – also known as matcha – has 137 times more antioxidants than brewed green tea? Antioxidants are important because they fight cancer-causing free radicals in the body (among other benefits).

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Have you tried a smoothie bowl yet?

It’s a fun way to slow down and enjoy your smoothie as more of a meal with a spoon (as opposed to slurping it down with a straw). Plus, you get to add more nutritious foods with toppings like fruit, nuts, and seeds.

I hope you all love my take on the matcha green smoothie!

Ingredients to serve 1:

  • 80g of frozen berries,
  • 100g of frozen spinach,
  • 1 tsp of Matcha powder (I used Heap Well Superfoods),
  • 1 tsp of xanthum gum (this thickens it),
  • 250ml of milk (I used almond milk),
  • 25g of protein powder (optional),

Method:

  1. Add frozen fruit and spinach, milk, matcha powder, xanthum gum and protein powder to a blender and blend on high until creamy and smooth,
  2. Taste and adjust flavor as needed, adding more fruit (or a touch of maple syrup or stevia) for sweetness, matcha for more intense green tea flavor, or more milk for creaminess (though adding more matcha powder adds more caffeine, so use your best discretion).
  3. Pour in to a serving bowl and top with desired toppings (optional).
  4. Best when fresh, though leftovers keep well sealed in the refrigerator up to 24 hours.

Hannah x

Easter energy bites…

This combination is so creamy and tastes so naughty yet is super healthy and delicious. The avocado adds healthy fats, the dried fruit is a brilliant carbohydrate source and the protein is added for muscle repair so these are ideal pre or post workout!

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Ingredients:

  • 1 serving of protein powder,
  • 1 avocado,
  • 2 tablespoons of cacao powder,
  • 20g of chocolate spread,
  • 30g of agave nectar,
  • 50g of dried mixed fruit,
  • 30g of cacao nibs.

 

Method:

  1. In your blender, combine the first 5 ingredients together until well combined (you may need to add some water),
  2. Once well blended, hand mix in the dried fruit and cacao nibs.
  3. Pop the mixture in the fridge for around an hour to set,
  4. Take the mixture out and role in to balls!
  5. Keep in the fridge and enjoy!

Hannah x

 

Easter French toast skillet

Skillets are one of my favourite breakfasts; you can easily mix it all together and then pop it in the oven. Simple! I love this one as it is seasoned with cinnamon and filled with mixed dried fruits; a healthy take on an Easter favourite!

 

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Ingredients:

  • 1 crumpet (shredded),
  • 20g of coconut flour,
  • 50g of egg whites,
  • 100ml of milk,
  • 30g of dried fruit,
  • 1 serving of protein powder,
  • ½ a teaspoon of cinnamon.
  • You will also need one skillet or baking dish!

 

Method:

  1. Pre heat the oven to 160C,
  2. Combine all of the ingredients together until well combined,
  3. Pour the mix in to your skillet,
  4. Pop the skillet in to the oven for 25minutes or until golden on top!
  5. Enjoy!

Hannah x

 

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Hot Cross Loaf…

 

Hot cross buns (and maybe chocolate) are what Easter is all about but, lets face it, theyre not the healthiest of snacks. So, I developed this delicious loaf to mean that people could have their cake, and eat it.

 

Serves 10
Preparation time 10 minutes

Cooking time 40 minutes

Ingredients:

  • 100ml of egg whites,
  • 1 whole egg,
  • 50g of vanilla or unflavoured protein,
  • 25g of sweetener of choice,
  • 50g of flour (I used Quinoa flour),
  • 35g of Coconut flour,
  • 25g of nut butter (I used almond),
  • 100g of apple puree,
  • 100ml of coconut milk,
  • ½ a teaspoon of baking powder,
  • 100g of dried mixed fruit.

For the topping:

  • 75ml of water,
  • 30g of casein protein,
  • 30g of Sukrin Sugar free icing sugar.

 

Method:

1. Line and grease a loaf tin and preheat your oven to 160C,

2. Mix together all of the cake ingredients; making sure to mix them well!

3. Pour the mix in to the tin and pop in to the oven for 30 minutes.

4. Take the cake out of the oven and out of the tin before placing on a cooling rack until it has cooled completely.

5. Now to make the icing; simply mix all of the icing ingredients together and spread over the loaf in a cross shape!

 

The easiest savoury waffles… 

I personally don’t think there is anything better than a waffle for breakfast/brunch/ or even dinner- in both sweet and savoury form!

They’re quick and easy to make, packed full of protein and carbohydrates and, are therefore, deliciously filling! These ones are so versatile- I love to top them with smoked salmon but bacon, a poached egg or even sausages would work beautifully too!

 

Ingredients:

– 50g of pancake mix (or 1/2 teaspoon of baking powder, 50g of flour),

– 100ml of water,

– 1 teaspoon of spice of choice,

– any toppings you fancy!
Method:

Are you ready?

1. Mix together the pancake mix and water- leave to stand for 2 minutes.

2. Grease and pre heat your waffle iron and then pour in the mixture,

3. Cook on both sides until browned,

4. Take out, plate up and ENJOY!
Hannah x