Healthy Breakfast #2 Greek Yoghurt and Strawberries

Even though I haven’t posted for a while, it doesn’t mean that I haven’t still been trying to eat well and exercising (well, no running in this heat!). Just the other week, we decided to enjoy our weekly Friday evening takeaway – yes I still have those – and decided on Indian. I came home from work, went out for a run and then came home to order the food. However, instead of ordering rice, I made cauliflower rice to enjoy with my curry. I just chopped it very fine with my Pampered Chef food chopper, but a food processor or some fine knife skills should do the job, and blanched it in some boiling water with half a lemon in it. It isn’t completely carb free but felt much healthier than the usual rice accompaniment and another veg on the plate for good measure.

I’ve also found a love for greek yogurt – full-fat, no added sugar and full of protein. It actually tells me this when I load it into Myfitnesspal and I feel quite smug that I’m working towards including more protein in my diet. I also feel smug when it tells me “This food is high in Vitamin A” or “You’ve reached your fibre goal for today”. It’s like a PT in your pocket. Anyway, I first started with the Muller Fruit Corner version of greek yoghurt with a fruit side or honey side and not surprisingly they are full of sugar. I’ve gradually managed to wean myself off them and now enjoy plain greek yoghurt but with some dried seeds and fruit mixed in or with strawberries dipped in.

I love strawberries and believe they are a good source of vitamins C and K. They also contain lots of fibre, folic acid, manganese and potassium. Which is good, because I believe that coconut water is a great source of potassium and I can’t stand the stuff (even if it’s flavoured!). They can even contribute to your pearly whites!  We have grown these mighty berries in our garden every year and I love doing a little bit of PYO in the morning for breakfast. We are also lucky to have a wild strawberry plant and these are like mini-strawberries with a highly condensed sweet flavour.

This morning, after another sweltering night, I stumbled into the garden armed with a sieve and picked a few berries for breakfast. They were a scrumptious accompaniment to greek yoghurt, coconut flakes, muesli, chia seeds and mixed seeds.

I feel quite virtuous now, until I break in the heat later and have an ice-cream. But maybe I’ll stick to my healthy ways and blend some frozen bananas instead.

Enjoy!

Delicious homegrown strawberries with greek yoghurt...
Delicious homegrown strawberries with greek yoghurt…

 

Advertisements

Healthy Snack Idea #3 Banana Loaf

Banana Loaf and Almond Buter

I watched a programme recently about what type of eater you are. You know, if you’re stressed, you dip your hand absent-mindlessly into the biscuit tin; if you’re angry, you chomp through an entire cake in one sitting; if you’re tired, you crave sweets and sugary snacks etc. I decided that I was all of them. But perhaps the worst culprit was the boredom eater. The clock ticks by and you think “Oh, I know…I’ll have a tea and a slice of cake and that’ll pass half an hour.” Or, if you’re sitting around at home, your mind starts to wander to the fridge and that chocolate bar you’ve been saving for a “special occasion”. Or the crisps that are left over from the last “special occasion” (otherwise known as it’s Friday night goddamit and I need something savoury to go with my wine!). Without even being remotely hungry, you can polish off huge amounts of empty calories if you aren’t careful.

Well, forearmed with the knowledge that I tend to eat more whilst on holiday – well, lounging around and reading/watching Game of Thrones is quite tiring and requires lots of snacks – I armed myself with some healthy snack recipes and have decided to share the banana bread one here with you. It has ground almonds, which help keep it soft and moist – no doubt also helped by the four mashed, ripe bananas. It isn’t cakey at all. There’s no white flour, or butter, or sugar to help give it that light airy lift that we expect from a cake, so the result is rather dense. I like to think of this as a ‘nutrient dense’ snack. But it is delicious, especially when topped with crunchy almond butter.

You’d also be amazed at just how little maple syrup is needed to add the sweetness, but again, the bananas certainly earn their money in this little loaf. The cinnamon also gives a slightly, spicy sweetness to the mix and is an excellent spice for digestion and anti-bacterial to boot.

I hope you enjoy it if you make it. I have a healthy dinner planned for tonight, so will hopefully have a chance to share that…oh and my next kitchen adventure is Sweet Potato Brownies. Fingers crossed!

Here’s my recipe:

4 ripe bananas, mashed

1 cup ground almonds

1.5 cup wholemeal flour

3 tbsp chia seeds (I used milled chia seeds here because I bought them and they don’t taste nice on porridge)

1/4 cup maple syrup

1 tbsp cinnamon

1 egg

1 tsp baking powder

Mash the bananas in a bowl, add the egg and beat gently. In a separate bowl, mix the dry ingredients. Tip the bananas in to the flour mix and add the maple syrup. Mix until combined and pour – ok, spoon, into a greased loaf tin. I used olive oil to grease mine. Bake in the oven 200C/Gas mark 6 for 35-40 minutes. Until the top is nice and golden and a cocktail stick comes out clean.

When eating, spread with almond butter and enjoy!

Healthy Breakfast Idea #1 Chia and Raspberry Porridge

Pumpkin seeds give a wonderful crunch to this cold porridge...
Pumpkin seeds give a wonderful crunch to this cold porridge…

So in lieu of what promised to be a heavy(ier) weekend, on both the eating and the drinking front, I decided to make Saturday morning as healthy a start as possible. This was all in the knowledge of two meals out and several gin and tonics (and/or wines) to contend with. Awake at dawn, for some inexplicable reason, I decided to get a healthy breakfast prepared for when I came back from my morning run. Again, this was another sly manoeuvre –  all in the name of damage-limitation.

Contrary to how it might sound above, I really don’t mind sacrificing a day or two from my health(ier) regime for family occasions or drinks in a pub. It’s just that in the past, that could have been an excuse to forgo all healthy eating in the run up to the event just because I knew I would be dining out and what’s the point of eating a bowl of fruit for breakfast when you’re having a pub lunch, just start with a fry-up now or it would have been the start of a very slippery slope. One that winds up with me drinking alcohol most evenings and demolishing family packs of greasy crisps…then eating biscuits and cakes in the week just because I let my (rather short) hair down for the weekend.

Well, this weekend, I have had my weekend. I had a Friday-night takeaway and wine; I had gnocchi; I had birthday cake (at least twice!); I had a slab of chocolate brownie with chocolate sauce and hazelnut ice-cream; I had chips; I had a fry up with two sausages and white bread, with a croissant and jam chaser; I had crisps; and I washed the whole lot down with at least one bottle of white wine and several gin and tonics. Do I feel guilty? No, not really. This is because I knew I laid good foundations with my salads at work this week and with my physical activity. I also felt the metaphorical return of light and brightness to my health-food halo when I went food shopping and stocked up on broccoli, avocado, butternut squash, spinach and salads; it was a good feeling because I knew I was back in control. I’m making a cleansing green soup for dinner tonight, packed full of veggies to help re-nutrify my body and get it ready for the week ahead.

One of the reasons that I feel able to regain control is the fact that I made a healthy start to my weekend. I had a cold Chia Seed and Raspberry Porridge. And it was delicious. It sat marinating in my fridge, whilst I went for my run and was perfect with a cup of tea – it was cold on Saturday morning – when I got back. I am a big fan of the tapioca texture derived from simmering chia seeds in with my porridge but knew time would be precious when I got back so I bit the bullet and tried them soaked, but without cooking. I’m glad I did, because I suspect this mixture works well over night and will be welcome in summer when I have relinquished my grasp on steaming bowls of oats.

To prepare: put about two handfuls of raspberries in a bowl and mash with a fork. Drizzle in a little honey at this stage to balance the tangy bite from the fruit. Add two tablespoons of porridge oats, a tablespoon of chia seeds and just cover with milk. You could use almond, hazelnut or rice milk I guess, but I went for good old semi-skimmed. Leave this in the fridge for at least 30 minutes and then add some more oats, a drizzle more honey and a sprinkling of pumpkin seeds for some much-needed crunch. With the protein hit from the chia seeds and milk and vitamins from the fruit, I felt it was the perfect remedy to an early start with exercise. It would also be great with a blob of Greek yoghurt.

Enjoy!

Healthy Snack Ideas #1

I believe the jury is still out on whether snacking between meals is actually beneficial for weight loss but there are times when you just need to stave off the hunger demons in-between meals. There’s nothing worse than feeling a little peckish and being faced with sugar-laden flapjacks masquerading as the ‘healthy option’, or the office biscuit tin, brimming with fatty, buttery biscuits or worse: the chocolate bar. Oh the guilt when you give in and satiate your starvation with unhealthy, nutritionally-decrepit foods! You might as well just have takeaway tonight and a fry-up tomorrow for breakfast: those are the thoughts that soon swim into your head as soon as you have banquished hunger pangs with bad foods.

I have found an answer. Not the answer but an answer. The holy grail of healthy but satisfying snacks destined to fuel the engine for a few more hours until your next meal. The banana muffin. This is not a banana muffin as we know it with butter and refined sugar and white flour. This is that banana muffin’s slightly healthier cousin.

These have gone down to roaring applause at school – ok not quite but they were well-received- and were even enjoyed by my cake-loving partner. Of course, it’s not like a delicate slice of Victoria sponge with afternoon tea (fresh leaves not bagged), but this is a snack you could enjoy everyday without being consumed with food guilt.

Here goes:

3 large ripe bananas (lovely burst of natural sugar and easy to digest)

1/4 cup of honey or maple syrup or agave syrup

1 tsp bicarbonate of soda

1 tsp baking powder

1 and 3/4 cup of wholemeal flour

1/2 cup light olive oil

1 tbsp milk

1 large egg beaten

Mash the bananas until smooth and relatively lump-free. Mix in the beaten egg. In a separate bowl, lightly mix the flour and bicarb and baking powder and add the banana-egg mixture. To this, add the olive oil, milk and honey and mix all ingredients together. Do be careful not to over mix.

Bake in the oven Gas Mark 5 or 175C for approximately 25 minutes – to be honest, I always just check with a toothpick – if it comes out clean when inserted in to the centre of a muffin, then you’re good to go.

This is a very forgiving recipe. I have mixed in dark chocolate chips when needing to knock chocolate cravings on the head and also added a tbsp of chia and/or mixed seeds to the recipe for extra nutritional benefits. You could always experiment with blueberries, raspberries or other fruit, dried or fresh. Please feel free to leave comments about your cooking endeavours on my blog.

The top of the muffin on my image looks a little darker than it did in real-life but hey-ho, I love a good crunchy muffin top.

Hot cup of tea and warm banana muffin...the perfect afternoon snack
Hot cup of tea and warm banana muffin…the perfect afternoon snack