Peach and Orange Yoghurt Pots with Ginger Oats

  • 2 peaches or nectarines, stoned and sliced
  • 1 orange, juiced and zested
  • 60g porridge oats
  • 12g pine nuts
  • 1/2 tsp ground ginger
  • 1tsp ground cinnamon
  • 1 tbsp raisins
  • 2 x 150ml natural yoghurt

Method

  • Put the peaches or nectarines and orange juice in a small pan. Put the lid on and cook gently for 3-5 mins, depending on their ripeness, until softy. Set aside to cool.
  • Tip the oats and pine nuts into a pan and heat gently, until just toasted.
  • Turn off the heat and add the orange zest, raisins and spices.
  • Spoon the peaches and juice into two tumblers and top with the yoghurt. Cover and chill until needed. Keep the oat mixture in an airtight container. When ready to serve, top the yoghurt with the oat mixture.

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Bean Burgers

Ingredients

  • 400g cannellini beans, rinsed and drained
  • 1tsp tomato puree
  • 1tsp cornflour
  • 1 spring onion
  • 1/2 clove garlic
  • 1/2 tsp mild curry powder
  • 1/4 tsp turmeric
  • seasoning

Method

  • Place the beans in a large bowl and use a fork to thoroughly mash the beans.  Add the tomato puree, cornflour, spring onion, garlic, chilli powder and turmeric.  Season generously and mix well.
  • Divide the mixture into two portions and form into balls, then flatten a little to form a burger.  If you have time, chill for 20 minutes or keep refrigerated until needed.  The burgers will hold their shape slightly better if chilled but will be delicious if cooked straight away.
  • Heat the oil in a frying pan over a medium heat.  Add the burgers to the pan and cook for 3-4 minutes on each side until golden brown.
  • Serve with mint yoghurt and salad.

Granola Recipe

Granola

Ingredients

2tbsp vegetable oil

125ml maple syrup

2tbsp honey

1tsp vanilla extract

300g rolled oats

50g sunflower seeds

4tbsp sesame seeds

50g pumpkin seeds

100g flaked almonds

100g dried berries

50g coconut flakes or desiccated coconut

Method

Heat oven to 150oC. Mix the oil, maple syrup, honey and vanilla essence in a large bowl.  Tip in all the remaining ingredients, except the dried fruit and coconut, mix well.

Tip the granola onto two baking sheets and spread evenly. Bake for 15 minutes, then mix in the coconut and dried fruit and bake for 10-15 minus more.  Remove and scrape onto a flat tray until cool.  Serve with cold milk or yoghurt.  The granola can be stored in an airtight container for up to a month.

No Flour Pancakes

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No – Flour Banana Pancakes

Bananas are an excellent source of potassium, a mineral that is essential for heart health, especially blood pressure.

Ingredients

  • 2 Large ripe bananas
  • 2 large eggs
  • Light olive oil spray

Optional extras

  • Mixed seeds
  • 1 tbsp raisins, chopped dried apricots
  • 1/2 tsp ground cinnamon
  • 1tbsp dark chocolate chips

Method

Place the bananas in a bowl and mash with a fork, then whisk in the eggs and combine well.  Stir in a combination of your choice of seeds, dried fruit, cinnamon and chocolate.

Heat a nonstick pan and spray with a little olive oil.  Add small scoops of mixture to the pan, enough to make pancakes about 8cm across.

Cook for about 3 minutes each side until golden and just cooked through.

Try this…

Serve the pancakes warm with:

  • Fresh orange segments, natural yoghurt and grated orange or
  • A drizzle of maple syrup and chopped papaya or
  • Grated coconut and chopped mango

Pumpkin Cake – use your carved pumpkin flesh up in a cake. Counts as one of your five a day but limit yourself to small pieces as there’s a lot of sugar. It could be made healthier by using brown sugar or wholewheat flour.

Pumpkin cake

 

Ingredients

  • 212g pumpkin puree
  • 2 eggs
  • 125ml vegetable oil
  • 75ml water
  • 300g caster sugar
  • 225g plain flour
  • 1 tsp bicarbonate of soda
  • 1/2 tsp cinnamon
  • 1/2 tsp ground nutmeg
  • 1/4 tsp ground ginger

Method

  • Preheat oven to 180oC, line a bread loaf tin with baking parchment.
  • In a large bowl, mix together the pumpkin puree, eggs, oil, water and sugar until well blended.
  • In a separate bowl, whisk together the flour, bicarbonate of soda, cinnamon, nutmeg and ginger.
  • Stir the dry ingredients into the pumpkin mixture until just blended.
  • Pour into the prepared tin and bake for about 50mins.  Insert into the centre a skewer, if it comes out clean the cake is cooked.

Banana Oat Energy Bars – these bars are better than any shop bought ones and with no ingredients you can’t pronounce!

Ingredients:

3/4 cup chopped walnuts (optional)

2 very overripe bananas

1/2  cup vegetable oil

1 cup granulated sugar

1/2  tsp vanilla extract

1 1/2 cups rolled oats

3/4 cup all purpose flour (or replace up to 1/2 cup with wholewheat flour)

3/4 tsp baking powder

1/2 tsp ground cinnamon

1/2 tsp ground nutmeg

1/4 tsp baking soda

3/4 cup dried cranberries

Method:

  • Preheat the oven to 180oC and line a 8 x 8in baking pan with grease proof  paper.
  • Spread the walnuts on an ungreased baking sheet and toast in the oven for 5 to 8 mins, or until just fragrant.
  • Meanwhile, mash the bananas in a medium mixing bowl.  Add the oil, sugar and vanilla extract.  Mix until smooth.
  • In a large mixing bowl, combine the oats, flour, baking powder, cinnamon, nutmeg and baking soda.  Add the banana mixture and stir until just combined.  Fold in the walnuts and cranberries, being careful not to overmix.
  • Pour the mixture into the prepared pan and spread evenly.  Bake for 25-30 mins, or until the top is browned and a toothpick inserted in the middle comes out nearly clean.  Allow to cool completely before cutting.

Taken from the Runner’s World Cookbook.

Fruit Leather – fairly simple method but a long cooking time. Contains all the fibre of the fruit and you don’t need to peel the fruit.

fruit leatherIngredients

  • 300g eating apples or pears ( although any combination of fruit work)
  • Juice of 1/2 lemon
  • 50ml water
  • 300g berries (blueberries or strawberries are especially good)

Method

  • Preheat the oven to 50oC and line a baking sheet with greaseproof paper.
  • Dice the apples and pears and out them in a saucepan with the water and lemon juice.  Cover and simmer the fruit gently until very soft.
  • Add the berries and simmer for a couple of minutes more until the berry juices have bled into the apples/pears.
  • Puree the fruit if you haven’t peeled it, then push it through a coarse sieve.  Spread the mixture evenly, not too thin.
  • Place the baking tray in the oven and leave for 7-8 hours.  When it’s ready, the fruit leather will be glossy and tacky – but not sticky.  Your finger will leave a print on it but won’t be sticky.
  • Remove from the oven and roll whilst warm.  Fruit leather will keep indefinitely in an airtight container.

Flapjacks – no processed sugar, all natural. Great for a snack or on an endurance exercise session.

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Ingredients

  • 200g unsalted butter
  • 250ml honey
  • 150g chopped dates
  • 400g porridge oats
  • 100g desiccated coconut (if desired)

Method

  • Preheat the oven to 180oC and line a 30x20cm baking tin with baking parchment.
  • Put the butter, honey and dates in a saucepan over a low heat.  Melt together, crushing the dates with a fork or whizz with a hand held food blender for seconds.  The mixture should be lovely and squidgy.
  • Stir in the oats and coconut.
  • Pack the mixture into the prepared baking tin and bake for 25-30mins until golden brown.  The flapjacks will seem soft at this point but will firm up as they cool down.
  • Score into 15 portions and remove from the tin.

 

Vegetable Crisps

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Ingredients 

  • 1/2 butternut squash
  • 1 beetroot
  • 1 parnsip
  • Or other root veg
  • 1 tbsp. sunflower oil
  • Salt and pepper

Method

  • Preheat the oven 180oC
  • Peel and slice the vegetables thinly using a sharp knife or mandolin.
  • Dry completely in a tea towel and then transfer to a large mixing bowl.
  • Add the sunflower oil and seasoning, mix together until completely covered using your hands.
  • Lay them singularly on a baking tray, bake for 30 mins until brown and crisp.
  • Enjoy

Carrot Cake Bites – these bites have less saturated fat and the nutritional value increased.

carrot cake bites

Carrot Cake Bites

Ingredients:

  • 100g Porridge oats
  • 80g wholemeal flour
  • 1tsp bicarbonate of soda
  • 1 tsp ground cinnamon
  • 50g melted butter
  • 1 egg
  • 1 tsp vanilla extract
  • 75ml honey
  • 100g peeled, grated carrots
  • 50g sultanas/raisins
  • 50g walnuts, chopped

For the drizzle:

  • 25g cream cheese
  • 1tbsp lemon juice
  • 1tbsp maple syrup

Method

  • Combine the oats, flour, bicarbonate of soda and cinnamon in a bowl. In a separate bowl, mix the melted butter, egg, vanilla extract and honey.  Add in the carrots, sultans and walnuts, mix until combined.  Then add the carrot mix to the flours and oats and stir.  Chill for 30 minutes.
  • Preheat the oven to 180oC.
  • Spoon 15-20 heaped tablespoons of the dough onto the baking sheet, then flatten with the back of a spoon. Chill again for 5 minutes.
  • Bake for 15-20 minutes until cooked and golden. Leave to cool slightly before transferring them to a wire rack and allow to cool completely.
  • To make the drizzle, combine the cream cheese, lemon juice and maple syrup. Using a teaspoon, drizzle over a little mixture on each cookie.  Will last in an airtight container for up to three days.