Eating the right amount of protein at breakfast can increase feelings of satiety; helping you to feel fuller for longer, aiding weight loss and weight control, and making it easier to concentrate at work. Eggs are one of the best sources of complete protein, so are a great addition to this breakfast!
Cooking Time: 10 minutes
1 scoop chocolate protein powder (I used The Good Guru– use code Hannaheats20 for 20% off),
1 tbsp raw cacao powder,
1/4 c unsweetened almond milk,
4 egg whites (100g of Two Chicks Egg Whites),
1/4 c sweetener (I used Natvia),
1/2 tsp vanilla extract
2 slices of bread
Toppings: Choose any you desire but some options are:
frozen berries of choice
In a large bowl whisk together all the ingredients except the bread and topping.
Place the bread in a large rectangular container and pour the egg mixture over the top allow to sit for 10mins.
Heat a pan to a medium heat and cook the bread for 2-3 minutes each side.
Place the toppings onto the toast and serve immediately.
Amazing Banana Oat Breakfast Bars – they taste like banana bread! No flour, butter, eggs, or dairy in this healthy recipe!
I’ve realised that my body loves natural foods — and these bars are exactly that. No flour, eggs, dairy, or butter!
These breakfast (or snack) bars are made with:
Gluten Free Oats (you get to make oat flour and it’s soooo easy)!
Honey (or agave/maple syrup!).
Tiny tiny bit of dairy free yogurt.
Goji Berries for a little bit of sweetness.
150g gluten free oats
30g of protein powder of choice
1/2 teaspoon baking powder
1/2 teaspoon bicarbonate of soda
1/4 teaspoon salt
1 teaspoon cinnamon
3 medium ripe bananas
2 teaspoons pure vanilla extract (gluten free, if desired)
50g of Nush banoffee yogurt
50g honey (agave nectar if vegan)
50g of goji berries.
15g of Chia seeds
Preheat oven to 160 degrees c. Spray 9×9 inch baking pan with nonstick cooking spray.
To make oat flour: Place oats into blender or food processor and blend for 1-2 minutes until oatmeal resembles flour. You may need to stop blender and stir oats a couple of times to ensure that all oats have been blended. Transfer oat flour medium bowl; whisk in baking powder, bicarbonate of soda, salt, protein powder, chia seeds and cinnamon; set aside.
Place bananas, vanilla, yogurt and honey into blender; blend 1-2 minutes or until smooth and creamy. Add to oat flour mixture and mix until just combined.
Gently fold in the goji berries. Pour batter into prepared pan, spreading evenly with rubber spatula. Bake for 15 minutes or until knife inserted into center comes out clean or with just a few crumbs attached. Cool 10-15 minutes on wire rack.
The need to maintain a healthy diet is on the rise, and it’s especially important when there are so many easy ways to get fast food or other foods that are lacking in nutrition. One way to help combat this is to have cooking tools that make healthy meals easier to make. If it’s easy to do, it becomes less of a struggle to try to come up with healthy meals. This article is going to go over 8 tools that can help you cook healthier meals with ease.
Prepping and cooking a healthy meal can take time, and that’s time you may not have if you work all day long or otherwise spend a lot of time on the go. A slow cooker is an excellent tool to help solve this problem because it allows you to prep food when you can, and then add the ingredients to the slow cooker and let it cook while you’re at work.
You’ll be able to come home to a cooked meal, which will make it a lot easier to avoid stopping by a fast food restaurant on the way home. If you get a larger one, slow cookers can also be used to cook up a lot of food at once, which you can then freeze and store to eat throughout the week.
The most helpful aspect of an indoor grill is that it’s able to drain grease away from the food you’re cooking rather than sitting in a pan, soaking in that grease. This can help even the greasiest foods to become a little bit healthier. It’s certainly not going to transform a burger into vegetables, but being able to enjoy the meat without the grease is a huge benefit in itself.
Many indoor grills have easy presets for various kinds of food that can help you to ensure it gets thoroughly cooked regardless of whether you’re grilling a burger or a chicken breast. Typically, these grills are easy to use, all you have to do is plug them in and get cooking!
Blenders can help you with making a number of things, from smoothies to salsas, soups and more without you having to worry about doing a lot of chopping. Cutting up a lot of vegetables and fruit can be time consuming, but a blender makes it a quicker experience.
It also allows you to find ways to add more fruit and vegetables to your diet. For example, some people like to blend some kale into their smoothies so that they can enjoy the health effects of kale with the taste of their favorite fruits. A quality blender can have various settings from chopping to liquifying, which makes it a highly versatile tool.
Digital Food Scale
One of the biggest issues with the eating habits of many people today is the portion size. Portion sizes keep getting bigger and bigger when the best idea is to seek out moderation and balance. A digital food scale can help you achieve that balance by ensuring that you consume only the serving size you want, depending on your own nutritional needs. That way, you don’t have to try to guess at how much of something you’re making. This is especially helpful for meat, which is not very easy to measure in any way other than by weight.
Some added benefits are that typically, digital food scales aren’t very expensive and only require one or two AAA batteries to run. They are a little tool that can go a long way towards making healthy eating easier.
A steamer is a great tool to have if you want to eat more vegetable and prefer them cooked rather than raw, or want a combination of cooking styles at your disposal. With a steamer, you won’t need any oil or other things to keep the vegetables from sticking. In small amounts, oils and other flavoring additions can be useful but it can also be great to avoid them when possible.
Steamed veggies are more likely to be healthier than those that are cooked in a pan or with a roast. They can also be an easy go to if you want something simple from time to time like rice paired with your favorite veggies.
An oil mister is a useful tool that helps you to use just enough oil to keep whatever you’re cooking from sticking to the pan without coating it in too much oil. This can help with cutting down on unnecessary calories that can come from those oils. When you’re trying to eat more healthfully, it can be helpful to cut down on calories that you may not even realize you’re consuming because they are just side products that you use with your regular meal.
It’s also often easier to cut down on these empty calories because it’s something that is less noticeable in your day to day cooking anyway. The oil mister may seem like a luxury item, but it can actually help a lot with making cooking oils last longer by using less of them.
Much like a blender, a food processor can help with adding fruits and vegetables to your diet in easier ways. While blenders work well for soups and smoothies, a food processor can be great for dips, dressings or even just chopping up some vegetables to add to a recipe. In some food processors, you can also keep the prepped food separated easier, because each mixing container comes with a lid that allows you to easily store any leftovers without having to dirty another dish.
They can also come in a variety of sizes, which can allow you to chop small amounts or, if you choose, you can also use some food processors to make smoothies or mixed drinks and use larger mixing containers more suitable for sharing. They’re a highly useful, versatile tool that can make many different kinds of food prep a lot easier.
Pressure cookers are known to cook more quickly, which can be highly convenient when you don’t have a lot of time to cook an extravagant meal. Because of the quick cooking time, it can help things like vegetables hold in more of their nutrients.
When using a pressure cooker, you get the best of both worlds if you prefer cooked vegetables, because you’ll get the cooked flavor with more of the nutrients that would otherwise get cooked out of the food. This will make it a lot easier to enjoy cooked carrots, asparagus and other vegetable favorites in a shorter timeframe and in a healthier fashion.
Each of the tools in this list are useful in different ways, for different purposes. You may find that you end up needing all of them to create healthy meals sooner or later or there may be just a few that you come to rely on regularly. It’s all going to be up to your own personal preferences and budget. In any one of these tools, you’ll surely find something that will be able to allow you to cook healthy meals easily, making it much more convenient to maintain a nutritious diet.
These pancakes are moist, delicious, fluffy and packed full of warm spices. They are perfect for the cold winter mornings, but can be enjoyed any time of the year.
Serve for breakfast, brunch or dessert with maple syrup and chopped walnuts.
Ingredients (Serves 2):
40g Ground Almonds
40g Wholemeal Spelt Flour
40g Coconut Flour
1 tsp Baking Powder
1tsp All Spice (or more, if you fancy!)
200ml Almond Nut Milk (or any other)
1tsp Agave Or Maple Syrup
100g Pumpkin steamed and mashed (or Pumpkin Purée)
Chop up the pumpkin flesh into chunks and steam until soft and able to mashed. I used a microwave tubberware steamer which takes approx 6 mins. (Or skip this step if using pumpkin purée)
Mix all pancakes ingredients, including the mashed pumpkin, until thoroughly combined – use a food processor to speed up this process and for a smooth batter.
Heat 1tsp coconut oil in a frying pan over a low to medium heat and begin with approx 1/6 of the pancakes batter. Heat until bubbles form, and flip to cook for another minute or two. Repeat for the rest of the mixture, adding coconut oil to the pan as required.
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!
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.
Cooking time: 15 minutes
100ml of egg whites,
Half a grated courgette,
A handful of muesli,
30g of oats,
1 scoop of protein.
Toppings of choice!
Combine all of your ingredients together,
Preheat your waffle iron and then spoon enough mixture in.
Cook until browned and keep repeating until you have done it all!
It’s a long time since I made a protein powder free cake and ate it… so, I naturally had to celebrate this success by putting in on my blog for you to all enjoy too! Banana is one ingredient that I end up using a lot while baking. I have baked cookies, cupcakes, muffins and so many breakfast recipes but a simple no egg banana bread recipe was missing here.
This recipe is really easy- it uses just two bowls, you mix it all in together and then pop it in the oven. The use of coconut oil as well as the bananas keeps this loaf really nice and moist!
Serves 8 (generous slices)!
Prep time: 10 minutes
Cooking time: 65 minutes
3 medium-large bananas (+1 extra to cut in to coins)
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.
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:
Cooking time:15 minutes
1 scoop of protein,
150ml of egg whites or two eggs,
Optional: Cacao powder
Toppings of choice.
Pop all of the ingredients in your blender and whizz until well combined,
Heat a frying pan on a medium heat and grease with either coconut oil or fry light spray,
Pour 2 tablespoons amount in to the pan in a circulaur shape.
Cook your pancake for around 2 minutes before flipping on to the other side.