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

 

 

Protein free energy balls..

These energy bites are no bake, super easy to make and take less than 10 minutes to put together. They are naturally loaded with protein, fibre and healthy fats to keep you full and loaded with energy throughout the day.  Made with minimal ingredients that are easy to buy, everything gets combined in one bowl AND, best of all, you don’t have to turn on the oven.

When you bite in to these balls, it is quite hard to believe that they are actually healthy! Therefore, they are the perfect on the go snack!

This recipe is also very versatile; add in whatever you fancy. Go wild; cacao nibs, dried fruits, different flavoured nut butters, all the superfoods.. ANYTHING!!!

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Want to know how to make them so you can enjoy them? Well, the recipe and method is below!

To make 12 balls:

Ingredients:

  • 50g of nut butter,
  • 70g of oats,
  • 15g of dessicated coconut,
  • 15g of chia seeds,
  • 50g of date nectar (honey would work here too).

Method:

  1. Combine all of the ingredients in a bowl (make sure everything is coated really well),
  2. Place the mixture in the fridge for 10-15 minutes so they are easier to roll,
  3. Use a teaspoon to take a teaspoonful size amount and roll in to balls,
  4. Roll in to bites and store in the fridge for up to a week!

ENJOY!

 

Hannah x

 

 

My go to zoats recipe…

If you love adding volume to your breakfast, then you will LOVE zoats.

I am a massive lover of adding volume to my food to make something so tasty last even longer and zoats do just that! This is the most basic idea yet is super tasty, will keep you full for a nice, long time and can be done in SO many different ways. So, basically, go grab a courgette!

What are they?

They are quite simply a mix of courgette and oats.. sounds strange, right? And, I was dubious to start off with but now I’m, quite simply, obsessed.

I specifically like pro-zoats; adding a bit more protein in to my meal to keep me satisfied for even longer.
The basic recipe:
– half a grated courgette,
– a serving of oats (change this to suit your needs; I use Nutriseed Superfood oats and they are delicious),
– a teaspoon of cinnamon,
– 250ml of liquid (I, more often than not, use water),
To make pro-zoats add in:
– a scoop of protein of choice,
– egg whites (I use two chicks products)
To make the basic recipe, combine all of the ingredients and microwave until they are of a nice, thick consistency (around 3 minutes).
If using egg whites, add the whites in after 2 minutes, mix, and microwave for a further minute. Then, when ready, stir in the protein powder and eat.
Different flavour options:
1. Chai Spiced; simply add in cinnamon, vanilla, nutmeg, ginger and cardamon to your mix. I’ve topped it with a plum compote.
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 2. Chocolate zoats; add in some nutriseed Cacao powder and cacao nibs,
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 3. Beetroot and Vanilla zoats; grate in some raw beetroot when you grate in the courgette and add in vanilla essence.
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4. Simple cinnamon:
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For more recipe inspiration, check out my instagram @_hannaheats AND don’t forget to tag me in your creations!
xxx

 

Breakfast Apple Pies…

If you don’t like apple pie, then I’m sorry, but I think you’re crazy!!

When I was growing up, Apple pie and crumble (with allllll the custard) were my favourite puddings, so, I just had to recreate them in a healthy way! And, what better way to eat them than for breakfast?

Ingredients:

For the pies:

– 50g of egg whites,

– 1 tablespoon of sweetener,

– 1 scoop of cinnamon, vegan protein,

– 40g of spelt flour (or flour of choice),

– 1 mashed banana,

– 1 tablespoon of oats.

For the filling:

plain yogurt,

– 2 diced apples,

– cinnamon.
Method:

1. Start by preheating the oven to 160C and lining a muffin tray (I made 9),

2. Simply combine all of the pie ingredients until well combined,

3. Using a teaspoon, put 2 teaspoons worth in each case and then press the mixture around the edge of the case,

4. Pop in the oven and cook for 15 minutes or until golden,

5. Once the pies are out of the oven, take them out of the tray and place them on a cooling rack to cool,

6. Meanwhile, dice the apples, mix with cinnamon and then pop in to the microwave for 1 and a half minutes,

7. Finally, spoon a teaspoon of yogurt, followed by a teaspoon of apple in to each case!

8. ENJOY!

Boostballs; a review and recipe.

Hi everyone,

Today, I want to tell you about a product that I have recently received, and why you should most definitely head out to buy them too! Well, hands up if you like to snack? If you don’t, I most definitely snack for you! But, if you are like me, then you will LOVE these delicious Boostballs. The perfect on the go snack, that you can keep in your handbag or desk draw, these balls are ideal for busy, working people.

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Nutritional information:

  • With each ball averaging at around 26% protein, they are the perfect, filling on the go snack.
  • Each ball contains only SEVEN ingredients; free from gluten, wheat, soy and refined sugar.
  • With dates and whey protein making up the highest percentage of ingredients, in each ball, you know that you going to remain full until lunch time!

Taste:

  • There are four flavours (and, yes, I’ve tried all four): Raw Chocolate Brownie, Coconut Fudge Cake, Peanut Butter Cookie Dough and Chocolate Orange Mud Cake.
  • All of the balls taste exactly as you imagine them to from their descriptions; they’re not too dense, just nice and chewy with no horrible aftertaste!
  • They have a REAAAAAALLLLLY nice gooey texture when you pop them on top of warm oats and leave them to melt slightly; I did this with the Chocolate Orange ball in a bowl of Chocolate Orange flavoured oats and was almost left crying when I was done!

In my personal opinion, these balls are some of the best on the go snacks that you will find; do go check out their instagram @boostballs to find out more!

And, the recipe!

Coconut, Cranberry and Orange Overnight oats

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Ingredients:

  • 30g of oats,
  • 50ml of orange flavoured water (I used Rejuvenation),
  • 50ml of Coconut water (I used Drink Coco Pro),
  • 15g of unflavoured protein powder (I used The Organic Whey Company),
  • 50g of plain yogurt (I used The Collective Straight up),
  • 80g of cranberries,
  • 15g of chia seeds,
  • 1 tsp of Maca Powder (optional),
  • Chocolate Orange Mudcake Boost Balls

Method:

  1. Combine Half of the cranberries with all of the ingredients except for the Boostballs and leave to soak over night,
  2. In the morning, give your oats a little mix,
  3. In a microwavable bowl, mix together your remaining cranberries with a little water and microwave until they have become soft.
  4. Pour the cranberry sauce on top of your oats and pop a boost ball in the middle!

Enjoy!

 

xxx

 

 

Chocolate orange whoopee pies

We all love chocolate and the combination of chocolate and orange, well that is just dreamy SO how about a combination of the two? Below, you can find the recipe for just that!

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Ingredients:

For the cookies you will need:

For the filling:

Method:

  1. Preheat the oven to 160C and grease a large baking sheet.
  2. Simply combine all of the cookie ingredients and place a tablespoon full amount per cookie on greaseproof paper.
  3. Pop in the oven for around 15 minutes or until nicely risen.
  4. Take out the oven and leave to cool on a cooling rack,
  5. Whilst cooling, make the filling.
  6. Combine the yogurt and cacao powder, layer over one cookie base, sandwich with another and voila!

 

Thank you, @_Hannaheats x

Porridge week; the round up.

So, this week I’ve collaborated with True Nopal in celebration of World Porridge Day on Monday 10th October.

And, how did I do it? Well, every day this week I’ve make a different porridge bowl using the delicious, hydrating cactus water.

Day 1:

Strawberry Cheesecake Zoats; a tasty  mix of cactus water, oats, grated courgette, strawberry cheesecake flavoured whey protein and then a topping of yogurt, fruit and a dynabites bar!

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Day 2:

Chocolate and ginger protein zoats; a tasty mix of cactus water, ginger infused rejuvenation water, oats, cacao powder, grated courgette, cacao protein powder and then a topping of fruits and granola.

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Day 3:

Mango and Vanilla Superfood Zoats; a delicious combination of oats, grated courgette, Mango nutriblend, Vanilla hemp protein powder, baobab powder, coconut flour, and cactus water, topped with grapes, a macadamia and coconut protein ball and superfood sprinkles.

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Day 4:

Apple and Blackberry crumble overnight oats; a seasonal mixture of vanilla protein powder, grated apple, oats, cactus water, plain yogurt and chia seeds, topped with blackberries and granola.

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Day 5: 

A lovely fruity friday; simple vanilla protein oats topped with fruit!

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I hope you enjoyed my week of porridge; tag me in any of your recipe re makes!

Hannah x