Overnight oats

Overnight oats, serves two,  202 calories per serving

overnight oatsThis really is a great way to enjoy fibre rich oats.  When they are soaked overnight they become soft and creamy, and with the addition of some fresh fruit they are also naturally sweet.  So there is no need to add extra sugar, agave or maple syrup.  The oats are low GI and will give you a slow release of energy until lunchtime.  The fruit and the oats will also give you a big burst of fibre; also great for keeping you fuller for longer and for improving your digestive health.  The chia seeds (pronounced chee- ah) not only make the dish firmer but add extra protein and calcium

And there is no reason why this dish has to be limited to just breakfast.  It makes a great dessert or afternoon treat.  The variations below will keep it interesting.

Go on pimp up your oats!!

Serves two,  202 calories per serving

IMG_184860g porridge oats

160 ml of non dairy milk (coconut, soya, oat, almond milk etc)

1 apple – grated

large pinch cinnamon

1 tbls sunflower/pumpkin seeds

1 tsp chia seeds

Put all the ingredients in a bowl and stir, then place in the fridge overnight or at least for 2 hours

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In the morning stir all the ingredients again and add more milk or water if its too thick and serve in a bowl

 

The ingredients can be increased to make more than one serving and can be kept in the fridge for up to three days

 

 

A transportable alternative is using an almost empty peanut butter jar.  Instead of frustrating yourself trying to get out the last bit of peanut butter why not use it as a container for your oats, especially if you are taking it to work

Fill your jar with oats, milk, fruit etc.  Stick on the lid and place in the fridge.  before you leave for work add some more ,ilk or yoghurt (if its too thick) and you’re good to go

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Additions to the basic recipe

1 tbls sultanas – 44 calories

7 (10g) cashew nuts chopped- 60 calories

1 tsp (5g) flaked almonds- 30 calories

2  (10g) apricots, chopped- 18 calories

2 (6g) brazil nuts chopped- 40 calories

1 tsp pumpkin seeds – 28 calories

1 pear, grated – 60 calories

1 tsp (15g) wholenut peanut butter – 96 calories

I’ve made these oats on numerous occasions, but the largest amount was for this years Taste of Rushcliffe food festival when I made over 200 portions. It proved to be a real winner with the visitors

Vegan sweet pancakes

Vegan sweet pancakes – Makes 8 small pancakes 118 calories each

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

IMG_2659As its Pancake Day (Shrove Tuesday) tomorrow I thought I would make a ‘free from’ recipe because a number of my clients have intolerances and they miss out on some great meals.  But not this time!

As well as being vegan the pancakes are also gluten free.

They make a great protein packed breakfast as well as a delicious dessert or afternoon snack, with low GI quinoa flour*.  The flaxseeds also add omega 3 fatty acids.  Any leftovers can be reheated for the following day or frozen for another time

When the pancakes cook they are much more delicate than other pancakes so be careful when you turn to flip them over!  Dont worry if they break up they can just be pressed together and they will firm up

 

  • 1 tablespoon ground flaxseed (linseeds)
  • 1 tablespoon coconut oil
  • 250 ml unsweetened soya milk, coconut or almond milk
  • 1 teaspoon apple cider vinegar, white wine vinegar or lemon juice
  • 125 g quinoa*/coconut/wholemeal flour
  • 1 teaspoon golden caster sugar
  • 1 IMG_2642teaspoon baking powder
  • ¼ teaspoon bicarbonate of soda
  • 1 pinch of sea salt
  • 50 g blueberries or 1 grated apple or pear, plus extra to serve
  • 1 teaspoon coconut oil
  • soya yoghurt, maple syrup or agave and sesame seeds, to serve

 

IMG_2643 IMG_2641Whisk together the ground flaxseed and 2½ tablespoons of cold water, then set aside to thicken.

 

Melt the coconut oil in a small pan over a medium heat or microwave on high for one minute, then leave to cool slightly.

IMG_2647Combine the soya, coconut or almond milk and vinegar or lemon juice. Leave to for 5 minutes then add the melted coconut oil and whisk in the flaxseed mixture.

 

Combine the flour, sugar, baking powder, bicarbonate of soda and salt, then make a well in the middle. Gradually pour in the wet mixture, stirring continuously until combined – don’t worry if there are still a few lumps. Fold in the fruit, then set aside, until needed but at least 20 minutes.

Preheat the oven to its lowest temperature.

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Heat about ½ a teaspoon of coconut oil in a large frying pan over a medium heat. Turn the heat down to low and place a ladleful of the batter in the pan (one ladleful is enough for one pancake).

Add more ladlefuls of the batter, ensuring they’re nicely spaced out – you’ll need to do this in batches.

 

Cook for around 3 minutes, or until golden underneath and little bubbles start to appear on the surface, Use a palette knife or spatula to carefully flip them over. Cook for a further 2 minutes, or until golden. REMEMBER, these pancakes are much softer than others so flip carefully!

 

IMG_2656Place in the oven to keep warm while you make the remaining pancakes.

 Serve with a dollop of soya yoghurt, a IMG_2684drizzle of maple syrup or agave and extra fruit.  Oranges, banana, kiwi and tinned prunes all work well.

 

 

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* Quinoa flour can be bought from most health food shops but it is easy to make your own for a fraction of the cost. Measure out 125g of uncooked quinoa place in a grinder (I used my ever versatile Nutribullet) and blend until it looks like a fine powder.  And hey presto you have quinoa flour!  You could also make wholemeal rice, millet, oat or barley flour the same way

If you would like to learn more about vegan cooking then why not come to one or more of my vegan cooking classes held in West Bridgford?

vegan cookery classes