Oat and Flaxseed Muffins with Blueberries

This muffin recipe is exactly the same as my Oat and Flaxseed Muffins with Cherries. However, I use a cup (140g) of blueberries instead of fresh chopped cherries. Similar to the cherry muffins, these only have 1tablespoon of agave nectar and are egg-free (no cholesterol!). They are a great way to start the morning - oats, flaxseed, fruit!

I like to make a couple of batches and freeze them for the perfect on-the-go snack. This saves any temptation of buying a store-bought muffin, such as a Starbucks Blueberry Muffin with Yogurt and Honey. Admittedly, my muffins aren't as big as these ones but with 30g sugar in each serving and 380 calories, and only 1g fibre, this is more like a dessert instead of a breakfast / pre-workout snack. The muffins below are only 141 calories with 3.8g sugar and 4.7g fibre!

Oat and Flaxseed Muffins with Blueberries
Makes 12

Ingredients:
- 225g / 8oz oats
- 120g /4oz flour
- 40g / 6tbsp flaxseed meal
- 1tsp cinnamon
- 1tsp baking soda
- 240ml / 8floz buttermilk (240ml / 8floz almond milk and 15ml / 1tbsp lemon juice)
- 45ml / 3tbsp bean liquid (I use chickpea or pinto beans)
- 112g / 4oz applesauce, unsweetened
- 20g / 1tbsp agave nectar OR honey
- 5ml / 1tsp vanilla extract
- 140g / 5oz blueberries

Method:

• In a large bowl, stir together the dry ingredients (oats, flour, flaxseed, cinnamon and baking soda).
• In a small bowl, combine the buttermilk, bean liquid, applesauce, agave nectar and vanilla.
• Pour the wet mixture into the large bowl and stir everything together.
• Gently stir in the blueberries.
• Spoon the mixture into muffin cases.
• Bake in the oven at 175C / 350F for 20-25 minutes.
• Remove from the oven and allow to cool completely on a wire rack. ENJOY!

Nutritional Information:

Oat and Flaxseed Muffins with Cherries

These muffins are the perfect breakfast snack. I usually eat one first thing in the morning with a cup of tea prior to a run.They are great for a post-workout snack too.

I first made a batch with added brown sugar and an egg - traditional muffin ingredients. Whilst these muffins were moist, sweet and delicious, I thought they were too sweet for a breakfast food/snack so I replaced the sugar with just 1 tablespoon of agave nectar (sweeter than sugar) and used some bean liquid (aquafaba) as an egg replacement - making them cholesterol free!

As I'm always eating beans, in hummus or in salads, I have plenty of left-over bean liquid, whether they are chickpeas, pinto, red kidney, black, butter or cannellini beans.

By cutting out the 50g sugar (which equals 187 calories, 12tsp sugar) and substituting for 20g/1tbsp agave nectar or honey (which equals 60 calories, 4tsp sugar), they are just as sweet! The natural sugars from the fresh cherries and the applesauce, combined with the cinnamon, are a delicious and nutritious way to start the day!

To concentrate the flavour of the cherries, and to prevent excess moisture from leaking into the muffins, I roasted the cherries for 10 minutes and then coated them in cinnamon. In my first batch, I didn't bother doing this and just mixed fresh cherries and cinnamon into the muffin batter. I prefer the roasting option if I have time but it's not the end of the world, and the muffins didn't taste too 'wet'.

Oat and Flaxseed Muffins with Cherries
Makes 12

Ingredients:
- 225g / 8oz cherries
- 1tsp cinnamon
- 225g / 8oz oats
- 120g /4oz flour
- 40g / 6tbsp flaxseed meal
- 1tsp baking soda
- 240ml / 8floz buttermilk (240ml / 8floz almond milk and 15ml / 1tbsp lemon juice)
- 45ml / 3tbsp bean liquid (I use chickpea or pinto beans)
- 112g / 4oz applesauce, unsweetened
- 20g / 1tbsp agave nectar OR honey
- 5ml / 1tsp vanilla extract

Method:

• First, pit and quarter the cherries and then bake, cut side up, at 220C / 425F for 10 minutes.
• Remove from the oven and transfer to a bowl.
• Sprinkle the roasted cherries with the cinnamon and stir to coat.
• In a large bowl, stir together the dry ingredients (oats, flour, flaxseed, and baking soda).
• In a small bowl, combine the buttermilk, bean liquid, applesauce, agave nectar and vanilla.
• Pour the wet mixture into the large bowl and stir everything together.
• Gently stir in the cinnamon cherries.
• Spoon the mixture into muffin cases.
• Bake in the oven at 175C / 350F for 30 minutes.
• Remove from the oven and allow to cool completely on a wire rack. ENJOY!

Nutritional Information:

Lemon Cilantro Scones

I originally saw this recipe on the Top with Cinnamon blog. I've made scones before but I was intrigued to see how the flavours of lemon and cilantro tasted.

I didn't bother to peel the lemon, nor did I include yogurt. Instead I simply used a zester and added buttermilk to replace the yogurt. I thought it would be easier and quicker to mix the lemon zest and sugar with the rest of the dry ingredients. However, I do think it's worth taking the time to heat the sugar and make a lemony syrup. In fact, the last time I combined lemon, sugar and water I made Limoncello.

Other lemon recipes on my blog include:
Chia or Flaxseed Lemon Bread
Lemon Yogurt Dressing

Lemon Cilantro Scones
Makes 8

Ingredients:

- 1 lemon zest and juice

- 24g / 2tbsp sugar, white granulated
- 1tbsp water
- 120g / 4.5oz flour
- 40g / 1.5oz oats
- 1.5tsp baking powder
- small handful of coriander leaves (cilantro), finely chopped
- 56g / 2oz butter, unsalted, cold and cubed
- 60ml / 4tbsp buttermilk (60ml / 4tbsp almond milk and 5ml / 1tsp lemon juice)
- 1 egg, beaten

Method:

• In a pan, heat the lemon zest, juice, sugar, and water until sugar has dissolved and mixture has thickened, about 5-7 minutes. 
• Pour into a bowl and leave to cool.
• In a large bowl, stir together the flour, oats and baking powder. 
• Rub in the butter cubes until like bread crumbs. 
• Add the cilantro. 
• Chill in the fridge for a few minutes.
• In the bowl with the lemon mixture, add the buttermilk and egg. Mix to combine. 
• Pour the wet mixture into the large bowl of dry ingredients and stir together.
• Place the dough in the freezer for 10 minutes and heat the oven to 175C / 350F.
• Spoon out 8 round circles of chilled dough onto a lined baking tray and gently press down to form scones.
• Brush with a little milk (if desired) and bake for 25 minutes until golden.
• Allow to cool on a wire rack before serving. ENJOY!

Nutritional Information:

Red Velvet Brownies

Very similar to my Beetroot Brownies, this Red Velvet version uses black beans as well as beetroot. I used maple syrup in this recipe but I usually use honey as my liquid sweetener of choice. If using honey, I add a table spoon of water as honey is a little thicker than maple syrup.

Black beans are great in sweet treats - try my Black Almond Fudge for starters.

Red Velvet Brownies
Makes 12

Ingredients:
- 120g / 4oz oat flour
- 20g / 4tbsp cocoa powder, unsweetened
- 1/2tsp baking powder
- 60ml / 4tbsp coconut oil
- 60ml / 4tbsp maple syrup OR 60g / 3tbsp honey plus 1tbsp water
- 80ml / 3floz almond milk, unsweetened
- 1tsp vanilla extract
- 140g/ 5oz black beans, (I use no salt added)
- 240g / 8.5oz beetroot (I use no salt added canned beets)
- 40g / 1.4oz dark chocolate, chopped OR chocolate chips

Method:

• In a mixing bowl, combine the oat flour, cocoa powder and baking powder.
• Add the oil, maple syrup or honey, milk and vanilla.
• Using a food processor, blend together the black beans and beets and then add to the mixing bowl.
• Finally stir in the chopped chocolate / chocolate chips.
• Pour batter into a 8x8 baking tray lined with parchment.
• Bake in the oven at 190C / 375F for 25-30 minutes. 
• Allow to cool completely before slicing. ENJOY!

Nutritional Information:

Chia Breakfast Pudding

With my recent Granola recipe post, I am continuing the theme of tasty, high calorie, breakfasts / snacks.

This recipe doesn't contain any oats (for a change) but it still uses natural sugars (from fruit), seeds (chia) and nut butter. Unlike the granola, no baking is required but some evening preparation is needed plus several hours of refrigeration time.

If I'm being organized and planning ahead, and want a filling breakfast for the morning, I always make this chia pudding. It only takes a few minutes to blend everything together. It's also an ideal recipe for any ripe bananas that need eating. However, as mentioned above, it must be made the night before so the chia seeds have time to soak in the banana milk mixture and expand into a delicious creamy pudding. As it's cold and can be stored in a jar, it's easily transportable and can be eaten throughout the morning.

I usually add strawberries but any fresh or frozen berries are fine. I once made it with mango - very tropical and refreshing first thing in the morning!

It's quite calorific with over 20g fat and sugars, but a great source of protein (10g) and fibre (19g). The fats are healthy fats from the almond butter and chia seeds and the sugars are all natural - from the banana and berries.

I did a little research on the health benefits of chia seeds. Of course they are going to be labelled a 'superfood' when they have some many health benefits. Taken from the Authority Nutrition website, which lists 11 Proven Health Benefits of Chia Seeds, as well as the SF Gate Healthy Eating website, which also lists the Top 10 Health Benefits of Chia Seeds, a few common ones are:

• Omega-3 Fatty Acids - can help reduce inflammation, enhance cognitive performance and reduce high cholesterol
• Fiber - an excellent source associated with reducing inflammation, lowering cholesterol and regulating bowel function.
• Antioxidants - help protect the body from free radicals, aging and cancer.
• Can be Digested Whole - do not need to be ground, unlike flaxseeds.
• Blood Sugar Regulation - can reduce insulin resistance and decrease abnormally high levels of insulin in the blood.
• Bone Health - high in calcium, magnesium, phosphorus and protein.
• Easy to Incorporate into Diet - can be eaten raw; soaked in juice; added to porridges, puddings or baked goods; sprinkled on top of cereal, yogurt, vegetables or rice dishes; used to thicken sauces; used as egg an substitute.

Chia Breakfast Pudding
Makes 1

Ingredients:
- 1 ripe banana, chopped
- 240ml / 8floz almond milk, unsweetened
- 16g  1tbsp almond butter
- 85g / 3oz strawberries, chopped
- 28g / 2tbsp chia seeds

Method:

• Blend the banana, milk, almond butter and strawberries in a blender until creamy and smooth.
• Pour into glass/container and stir in the chia seeds.
• Cover the glass/container and store in the fridge overnight. ENJOY in the morning!

Nutritional Information:

Chicken Taco Broccoli Bake

I don't often eat cheese and diary but I like the combination of cottage cheese and grated 2% milk cheese in this bake. The taco seasoning nicely flavours the chicken and the brown rice is a healthy source of low GI carbohydrates.

Chicken Taco Broccoli Bake
Makes 6

Ingredients:
- 200g / 7oz onion, chopped
- 1 clove garlic
- 225g / 8oz chicken breast, cooked and chopped (I use canned)
- 2tbsp taco seasoning (see recipe below)
- 180g / 6.5oz rice, cooked
- 225g / 8oz cottage cheese, lowfat
- 350g / 12.5oz broccoli, cut into small florets
- 170g / 6oz cheese, grated (I use 2% milk)
- 240ml / 8floz almond milk

Taco seasoning
Makes 2tbsp

- 1tbsp chili powder
- 1tsp brown sugar
- 1tsp cumin
- 1tsp paprika
- 1/2tsp ground black pepper
- 1/2tsp oregano

Method:

• First make the taco seasoning.
• In a large pan sprayed with cooking spray, cook the onion and garlic for 3 minutes, adding a splash of water if needed.
• Add in the chicken breast with 1tbsp taco seasoning and cook for 2-3 minutes, until onions have softened.
• Turn off the heat.
• Add the rice, cottage cheese, broccoli, ¾ cheese, milk and remaining taco seasoning to the pan and stir to combine.
• Pour into a baking dish, cover with the remaining cheese and bake in the oven at 190C / 375F for 45 minutes.
• Let cool for 5 minutes before slicing into 6 and serving with green vegetables. ENJOY!

Nutritional Information:

Salmon and Sweet Corn Soup

The weather may be getting warmer but I'm still enjoying soups. They are quick and easy to make, plus extra servings can be frozen so I'll probably be eating soups throughout summer - depending on what I find in my freezer!

Naturally sweet from the corn, a great source of omega-3 and protein from the salmon, with potatoes adding a good dose of carbs, this soup is hearty and warming. I couldn't help sneaking in a little chopped celery too! Fresh salmon can be used, but for me canned fish is always easier, cheaper and quicker.

Salmon and Sweet Corn Soup
Makes 4

Ingredients:
- 160g / 6oz onion, chopped
- 2 cloves garlic, chopped
- 335g / 12oz salmon, cooked and chopped (I use canned salmon)
- 85g / 3oz / 2 stalks celery, chopped
- 170g / 6oz sweet corn
- 600g / 21oz potatoes, chopped
- 1tbsp dill
- ground black pepper
- 720ml / 24floz chicken broth, reduced sodium
- 240ml / 8floz water
- 240ml / 8floz almond milk, unsweetened

Method:
In a pan sprayed with cooking spray, cook the onion, garlic, salmon, celery, sweet corn and potatoes for 5 minutes, adding a splash of water if ingredients begin to stick to the base of the pan.
Stir in the dill and black pepper.
Add broth and water.
Gently simmer for 30 minutes.
Remove from the heat and stir in the milk. ENJOY!

 

Nutritional Information:

Cottage Cheese Hotcakes with Honey Yogurt Sauce

Traditional hotcakes use ricotta cheese, but cottage cheese is a lighter variation - with less calories, lower fats and less cholesterol, whilst still keeping the same amount of protein per serving. Ricotta has more vitamin A and calcium but I always keep cottage cheese in my fridge so thought I'd experiment with a hotcake recipe.

The result was pleasantly surprising: a light and fluffy hotcake, crisp on outside with mild cheese flavour. The honey yogurt adds a little creamy sweetness.

Whilst it takes a bit of extra time to separating the eggs and whisk up the egg whites, this process gives the hotcakes their light and fluffy texture.

They make a nice alternative to my banana oat pancakes and my egg-free banana cocoa pancakes. To make these hotcakes egg-free, simply combine 2tbsp flaxseed meal with 6tbsp water to 2 make 'flax-eggs'.

Cottage Cheese Hotcakes with Honey Yogurt Sauce
Makes 6 hotcakes

Ingredients:
- 2 eggs, separated
- 120ml / 4floz almond milk
- 225g / 8oz cottage cheese, lowfat
- 120g / 4oz oat flour
- 1tsp baking powder
- 112g / 4oz Greek yogurt
- 20g / 1tbsp honey

Method:
In a bowl, mix the egg yolks and milk together.
Add the cottage cheese and stir to combine.
Add the oat flour and baking powder.
In a large bowl, whisk the egg whites until stiff.
Pour the cottage cheese batter into the bowl and fold to combine.
Mix the yogurt and honey together, adding a splash of milk or water to get the desired consistency for the sauce.
Cook for 5 mins on a low-medium heat and then flip.
Pour the honey yogurt over the hotcakes and serve. ENJOY!

Nutritional Information:

Soups

During the cold winter months, there's nothing more I love than a big bowl of homemade soup. Partly because it's so filling and nutritious. Partly because a really big bowl has less than 400 calories!

It's also really easy to make - mainly just boiling a pot of vegetables, adding some carbs like lentils or potatoes (both white and sweet), a few spices and herbs, plus broth for flavour and protein, in the form of fish, chicken or tofu. None of the soups I make have cream or added salt. I always ensure I use reduced sodium broth and no-salt-added canned tomatoes. Natural sugars from carrots, apple and sweet potato are perfect sweeteners. Some of the soups below are thickened with a cup of almond milk or some cashew cream (blended cashews in water).

When making soup at home, a hand-held stick blender is an essential tool. Once cooled, the soup can be bagged up and frozen for future meals.

Soups

Broccoli and Dill Soup

Butternut Squash and Apple Soup

Butternut Squash Soup

Carrot and Coriander Soup

Cauliflower and Chickpea Soup

Chicken and Potato Chili Soup

Indian Spiced Lentil and Vegetable Soup

Kale and Apple Soup

Miso Green Tea and Ginger Tofu Soup

Miso Soup

Moroccan Lentil Chicken Soup

Sweet Potato and Lentil Soup

White Bean Soup

Banana Oat Cranberry Cookies

Another quick, tasty and natural cookie, just like my Banana Oat Jam Cookies. This version doesn't have applesauce; instead using extra bananas to bind the ingredients, and for sweetness. Cranberries also add sweetness in place of the jam.

Banana Oat Cranberry Cookies
Makes 18 cookies
Click HERE for a printable recipe card.

Ingredients:
300g / 10.5oz / 2-3 bananas, ripe
160g / 6oz oats
7g / 1tbsp flaxseed meal
60ml / 2floz almond milk, unsweetened
80g / 3oz cranberries, dried

Method:
Mash the bananas and stir in the oats, flaxseed and milk.

Add the cranberries and then spoon into balls.

Bake in the oven at 175C / 350F for 15 minutes. Cool on a wire rack. ENJOY!

Nutritional Information:

Chocolate Hazelnut Spread

In addition to my first chocolate nut spread recipe - made with almonds - this hazelnut version is like the original Nutella. As highlighted in the previous post, the first ingredient in Nutella isn't nuts, but sugar! A two tablespoon serving has 200 calories, 12g fat and 21g sugar. Full nutritional information is here.

I love snacking, so spreading this healthier alternative to Nutella on top of rice cakes makes a tasty treat. A 30g serving of the recipe below only has 119 calories and less than 9g fat and just over 5.5g sugar.

Chocolate Hazelnut Spread
Makes 10 (30g) servings
Click HERE for a printable recipe card.

Ingredients:
- 140g / 5oz hazelnuts, roasted
- 60g / 3tbsp honey
- 25g / 5tbsp cocoa powder, natural unsweetened
- 75ml / 5tbsp almond milk, unsweetened

Method:
If not already roasted, toast the hazelnuts in the oven for about 10 minutes at 190C / 375F. Remove shells by rubbing nuts between palms.
In a food processor, pulse the nuts into a powder and then keep blending until a smooth butter/paste is formed.

Add all the remaining ingredients and mix together.

Spoon into an air tight container and store in the fridge. ENJOY!
Click HERE for a printable recipe card.

Nutritional Information:

Chocolate Almond Spread

Whilst Nutella, the original hazelnut chocolate spread contains no artificial colours or preservatives and has over 50 nuts per 13oz jar. The first ingredient listed (and largest amount) is sugar! A two tablespoon serving has 200 calories, 12g fat and 21g sugar. Full nutritional information is here.

After the success of these quick and easy Cinnamon Quinoa Bars, I didn't want to keep spreading Nutella on them every day! Therefore I thought I'd make my own version. The recipe below uses almonds but hazelnuts can also be used. If the hazelnuts are not already roasted, they can be toasted in the oven and their shells removed easily by rubbing them between your palms.

The chocolate spread has less calories and sugar than Nutella and the same amount of fat, but my recipe gives 45g per serving instead of Nutella's 37g.

Chocolate Almond Spread
Makes 6 (45g) servings
Click HERE for a printable recipe card.

Ingredients:
- 140g / 5oz almonds
- 40g / 2tbsp honey
- 6g / 1/2tbsp brown sugar
- 10g / 2tbsp cocoa powder, natural unsweetened
- 60ml / 4tbsp almond milk, unsweetened
- 30ml / 2tbsp water
- 5ml / 1tsp vanilla extract.

Method:
Toast the almonds in the oven for about 10 minutes at 190C / 375F.

In a food processor, pulse the nuts into a powder.

Then add all the remaining ingredients and mix until a paste forms.

Feel free to add a bit more milk or water if the mixture is too thick. Keep processing until smooth!

Spoon into an air tight container and store in the fridge.
Spread on toast, tortillas, sliced bananas / apples, or use as a healthy alternative to Nutella. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information: