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

40 ml coconut water*

120 ml of non dairy milk (coconut, soya or almond milk) *

1 apple – grated

large pinch cinnamon

1 tbls sunflower seeds

1 tsp chia seeds

* If you haven’t got coconut water or indeed don’t like it, not to worry just use 160ml of milk instead

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

Skyr smoothie

Skyr smoothie

Serves one, 270 calories

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

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To celebrate National Vegetarian Week, why not take part in #MeatFreeMonday and make a smoothie?!  This is a really tasty and filling recipe, thanks in part to the chia seeds, the heart healthy fibre, protein rich oats and the protein and probiotic packed Icelandic yoghurt called *Skyr.  Making this an ideal breakfast smoothy that will leave you feeling full and healthy until lunchtime.  The smoothie will be nice and thick making it perfect to eat with a spoon: slowing down your eating and allowing you to properly digest and absorb all the nutrients

If you haven’t heard of Skyr (pronounced Skeer), then check out your local supermarket.  It has a creamy, thick, velvety texture and a tangy taste.  Being naturally low in fat, high in protein and probiotics, it is great for your gut health.  Although I’ve called it a yoghurt it is technically a soft cheese made from skimmed cows milk

I will continue to experiment with this new ingredient so expect to see more recipes.  But for the time being get out your blender and blitz.

Alpro

 

* if you are vegan then substitute the Skyr for Alpro’s ‘Go on’ protein plus yoghurt

 

 

 

The Skyrs the limit!!! (sorry) :0)

IMG_313425g (1/4 cup) porridge oats

120ml (1/2 cup) coconut milk drink

125g (½ cup) of Skyr yoghurt or Alpro’s ‘Go on’ protein plus yoghurt for a vegan smoothie

100g ripe banana

1 tsp chia seeds

½ tsp toasted sesame seeds

sprinkling of raw cacao powder

 

Simply put all the ingredients in a blender and blend until smooth. Pour out into a glass or bowl, sprinkle with the cacao powder and serve with a spoon.

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You can serve these as a nutritious snack by pouring 50ml (the recipe makes 300ml) in to a shot glass. It adds up to a very pleasing 45 calories

Super sauerkraut

Fermented food – Super sauerkraut

Food Trends for 2017A few weeks ago I speculated what the 2017 food trends might be; one of them was fermented food.  I’m really hoping to see more of this type of food in restaurants and cafes.  But why is fermented food good for us? Because it contains probiotics or  the ‘good’ bacteria, which can help maximise our digestion, boost our immune system, help the body to eliminate toxins and maintain good gut health. Fermented foods are also rich in nutrients but especially vitamin K2, which works with Vitamin D and calcium for healthy bones, blood and muscles. It is estimated that 80% of your immune system is located in your gut.

Fermentation takes place in the absence of oxygen and nearly any food can be fermented. It just needs liquid, occasionally salt and a storage jar.

sourdoughExamples of fermented food apart from the well known super sauerkraut are sourdough bread, beer, salami, yoghurt, curd cheese, miso, kefir (fermented milk drink), natto (fermented soya beans), pickles, jam and cider.  However if you can I would try and make your own fermented foods because commercial varieties are usually subjected to pasteurisation, which could destroy many of the probiotic process

If we want to encourage the growth of more good bacteria in our bodies, then it makes sense to feed them so they grow and flourish.  That’s where prebiotic’s come in.  They are fibre rich non-digestible nutrients like inulin that probiotics feed on.  Some everyday natural prebiotics that you can add to your daily diets are onions, garlic, leeks, asparagus, chicory, bananas

Why not start with some simple and speedy sauerkraut?

Homemade Super Sauerkraut

320 – 350 g cabbage, ½ – 1 tsp sea salt, ½ tsp caraway or fennel seeds, I sterilised jar and lid

IMG_9803Save the outer leaves of the cabbage, remove core and finely slice or grate the cabbage. Add to a large bow and sprinkle in the salt. Using your hands start to mix and squeeze the cabbage, do this for about 10 minutes. Gradually the cabbage will become watery and limp. Add the seeds and mix again.

 

Here are two short video clips showing how speedy the process is

 

Transfer the cabbage mix (including the liquid) to a clean jar, and really press the cabbage in, using the back of a spoon, rolling pin or pestle. When you can get no more in, place one of the larger outer leaves of the cabbage over the surface of the sliced cabbage. This will help keep the cabbage submerged in its *liquid. Add a lid, and place on a saucer and store in cool cupboard or room (not the fridge at this stage) and out of direct sunlight.

*The cabbage must be submerged in liquid at all times

IMG_9807Over the next 3 – 10 days remove the lid and leaf and everyday keep pressing the cabbage down to make sure it is submerged. Add additional water to cover the cabbage if necessary. When you are happy with the taste place the jar in the fridge, as it is ready to eat.  As the contents reduce you can just keep repeating the process and fill the jar

Remove any white scum or mould (if it appears) and the sauerkraut can be kept for several months

fermented

 

 

Last week my cookery school guests also make sauerkraut.  They thought it was a very therapeutic process