Fruit and nut overnight oats

Fruit and nut overnight oats

Breakfast, for me, is the most important meal of the day. Recent studies indicate that this may be a myth, however, I believe having a good breakfast sets me up with good eating behaviours for the rest of the day.

The problem with breakfast is that it can take some time to prep in the morning, and not everyone has an extra 15-20 minutes to cook eggs or make their own muesli. These overnight oats are really healthy, have lots of good nutrition in them and will keep you going for the morning. They also take the stress out of the morning, as they soak overnight and are ready to eat the following morning.

Serves 1:

Ingredients:

- 150 grams oats

- 2 tbsp sultanas

- 2 tbsp nuts

- 2 figs

- 1/2 tbsp goji berries

- 1/2 tbsp chai seeds

- 250ml coconut milk

Topping:

- 1 banana

Method:

Place all the ingredients in a bowl the night before you want them for breakfast. Make sure that the coconut milk covers all the ingredients. Place in the fridge overnight.

The following morning, add fresh fruit or a banana as a topping and eat!

Spinach Omelette

Spinach Omelette

This quick 10 minute recipe if full of vitamins, as well as all you need to make sure hunger is satisfied.

Serves 1:

Ingredients:

Omelette:

- 2 x eggs

- a handful of spinach

- handful of chilli flakes and pepper

- coconut oil

Topping:

- spinach leaves

- beetroot

- cherry tomatoes

Method:

Dry fry the spinach in a pan and place the lid on. Use a low/medium heat and keep any eye on it while you put together the omelette. You want the spinach to be just starting to wilt.

Place the omelette ingredients into a bowl and whisk together until mixed well.

When the spinach has started to wilt, add a small amount of coconut oil to the pan and let it melt. Add the omelette mixture and spread the spinach around evenly. Cook for 3-5 minutes, until the underside has started to brown (the omelette will start to shift around in the pan easily).

Take the pan off the hob and place under the grill on a medium heat for 3-5 minutes. This will cook the top of the omelette. Take it out of the grill when the omelette starts to brown.

Chop up the beetroot, cherry tomatoes and spinach and add on top of the omelette. All ready to serve and really tasty!

Spicy Chicken, Cauliflower and Broccoli Lunch

Spicy Chicken, Cauliflower and Broccoli Lunch

Healthy lunches are a little bit of a struggle for me. Recipes tend to be thin on the ground, either involving quite a bit of prep or bread. Now, I love bread as much as the next person, but I'd prefer not to have it every day for lunch. I also find it leaves me feeling a little heavy for the afternoon and I'm better off with something a little lighter.

This healthy salad hits the mark for me - not only does it cover all bases: carbohydrates, fats and proteins, but it also tastes amazing and takes only 30 minutes to make!

Serves 4:

Ingredients:

Spicy Chicken:

- 4 chicken breasts

- 4 tbsp lemon juice

- 4 tbsp honey

- handful of chilli flakes

- 1 tbsp smoked paprika

- coconut oil

Veg:

- olive oil

- broccoli

- cauliflower

- walnut pieces

- spinach

Accompaniments:

- humus

- cottage cheese

- pita bread

Method:

Cut the broccoli and cauliflower into small florets (5cm max) and place in an oven dish, drizzle a little (!) olive oil on top, add chilli flakes and bake in a fan oven at 180 degrees for 30 minutes.

While the broccoli and cauliflower is cooking, cut the chicken breasts into pieces and place in a large bowl with the lemon juice, honey, chilli flakes and smoked paprika. Cover this with cling film for 20 minutes to marinade (if you're able to marinade for longer, even better!).

After 20 minutes, fry the chicken in a wok with the coconut oil until there is no residue and the chicken is cooked through (white in the middle).

Take the broccoli and cauliflower out of the oven and place in a bowl, with the spinach, chilli flakes and walnuts. Add the chicken and mix together. To serve, add the humus, cottage cheese and pita bread.

Sweet Pancakes

Sweet Pancakes

These sweet pancakes are my go to treat on the weekend. It took me a while to work out how long to leave them on the hob, as the bananas make them caramelise (read burn) really quickly! 

Serves 2

Ingredients:

Pancakes:

2/3 bananas

3 eggs

2 tbsp rye flour

2 tbsp granola (oats, sultanas, flaxseed, mixed nuts)

butter (for frying)

Topping:

frozen fruit (defrosted, of course!)

greek yoghurt

Put the pancake ingredients into the mixer and mix thoroughly. The mixture should appear thick (doesn't easily drip off a spoon). Transfer the mixture to a measuring jug, I find this the easiest way of pouring the mixture into a pan to fry.

Add a small amount (stamp sized) of butter to a non-stick frying pan and make sure it reaches all parts of the pan - you don't want your pancakes to stick! Use a medium-low heat under the frying pan.

Pour your pancake mixture into the centre of the pan until it reaches approx. 10cm in diameter. Using the pan (tipping it), move the mixture around so that it flattens into a pancake shape. Fry for 1-2 minutes before flipping over to the other side. Fry for another minute and then place on a plate in the oven. The oven should be at 100 degrees to keep the pancakes warm. Continue with the rest of the mixture, and you should have 4 lovely pancakes.

Add the fruit and yoghurt to serve. If you really want to sweeten these up, add some honey or maple syrup ... just a splash (1 tbsp), as these contain lots of sugar.

Savoury Pancakes

Savoury Pancakes

These savoury pancakes are really tasty and make a great savoury meal, if you prefer savoury pancakes to sweet pancakes. They also take about 20 minutes to make, so they're great for a quick healthy meal.

Serves 2

Ingredients:

Pancakes:

200gms sweet corn

2 eggs

4 tbsp rye flour

20gms feta cheese

butter (for frying)

Salad:

1 Beetroot

6 cherry tomatoes (from the vine taste the best)

8 rashers of pancetta

20gms of feta cheese

a hand full of parsley

a hand full of chilli flakes

6 walnut halves

Method:

Put the pancake ingredients into the mixer and mix thoroughly. The mixture should appear slightly lose (drips off a spoon slowly). Transfer the mixture to a measuring jug, I find this the easiest way of pouring the mixture into a pan to fry.

Add a small amount (stamp sized) of butter to a non-stick frying pan and make sure it reaches all parts of the pan - you don't want your pancakes to stick!

Place the pancetta in a frying pan on a low heat and get a plate with kitchen roll ready. Slowly cook the pancetta and transfer to the plate to drain the fats. No extra oil is added when cooking the pancetta.

While the pancetta is cooking, pour your pancake mixture into the centre of the pan until it reaches approx. 10cm in diameter. Using the pan, move the mixture around so that it flattens into a pancake shape. Fry for 1 minute before flipping over to the other side. Fry for another minute and then place on a plate in the oven. The oven should be at 100 degrees to keep the pancakes warm. Continue with the rest of the mixture, and you should have 4 lovely pancakes.

For the salad, slice the beetroot into 5mm slices, and place on the pancakes. Slice the tomatoes in 2 and place around the outside of the pancakes. Add the pancetta to the top of the beetroot, crumble feta cheese on top, add the chilli flakes and parsley to taste and serve!