Multi-Grain Multi-Seed Bread

Continuing with the use of my bread flour, after the success of my Courgette and Mushroom Bread, and my desire to use a few tablespoons of the sunflower seeds and pumpkins seeds I recently bought (a total of 4 bags each!), I found an ideal recipe for a multi-grain, multi-seed bread loaf.

I adapted the original recipe slightly, taken from the All Recipes website, halving the amount of liquid sweetener and using bread flour instead of regular all-purpose flour. I couldn't wait to incorporate sunflower seeds, pumpkin seeds, sesame seeds in with a mixture of flours and oats. There's a good serving of healthy fats and protein from the seeds, together with fibre from the whole wheat flour, giving the bread lots of flavour and texture!

Roasting / toasting raw seeds and nuts really enhances the flavour. I usually do large batches of nuts (esp. almonds and cashews), as well as sunflower and pumpkin seeds in the oven - simply laid out on a baking tray for 10-15 minutes at 175C / 350F, turning occasionally to ensure they don't burn. If I don't have any dry roasted nuts and seeds to hand, I throw some in a pan and gently toast them on the stove top.

The calorie content for this bread and the courgette bread is very similar, as is the protein and carbs. However, there's more fibre in the loaf below as I used whole wheat flour, and more fats due to the mixture of seeds. I also added a tablespoon of agave nectar whereas the courgette bread has less than a gram of sugar per slice.

This bread is great toasted or eaten plain. Before a run in the moring, I usually eat a slice with almond butter and sliced banana. Great fuel to start the day!

Multi-Grain Multi-Seed Bread
Makes 12

Ingredients:
- 30g / 3tbsp pumpkin seeds
- 23g / 3tbsp sunflower seeds
- 18g / 2tbsp sesame seeds
- 26g / 5tbsp oats
- 180g / 6.5oz whole wheat flour (150g/5.5oz for bread and 30g/1oz for kneading)
- 120g / 4.5oz bread flour
- 7g / 0.25oz active dry yeast
- 1/2tsp salt
- 240ml / 8floz warm water
- 20g / 1tbsp agave nectar OR honey
- 1 egg white
- 15ml / 1tbsp water OR milk

Method:

• If preferred, toast the seeds in a pan for 5 minutes and then transfer to a bowl and stir in the oats.
• In a large bowl, combine 150g/5.5oz whole wheat flour, bread flour, active dry yeast and salt.
• Add the agave nectar or honey into the warm water and stir to combine.
• Pour the liquid and the egg white into the bowl of flours and mix together to form a sticky dough
• Using the remaining 30g/1oz flour, knead the dough on a floured surface for 10 minutes.
• Place back in the bowl and cover loosely with oiled cling film.
• Let the dough rise for 60-120 minutes, at room temperature, so it doubles in size.
• When the dough has risen, punch the dough with fists and add most of the seed mixture, leaving about 2 tablespoons for the top.
• Roll the dough into a loaf shape rectangle, about 12x8 inches and then roll up its shortest end.
• Pinch the ends together and tuck underneath, then place the dough into a loaf pan with the seam underneath.
• Cover the dough with the oiled cling film again and let the loaf rise for 1 hour until doubled in bulk.
• Brush the top of the loaf with a tablespoon of water or milk and sprinkle the remaining seed mixture.
• Bake in the oven at 175C / 350F for 30-35 minutes.
• Remove the bread from loaf the pan and allow to cool completely on a wire rack before slicing. ENJOY!

Nutritional Information:

Courgette and Mushroom Bread

I recently bought some bread flour and was keen to get baking. I found a recipe for courgette bread from the BBC Good Food Magazine. Most US 'zucchini' breads are sweetened with honey and sugar. This version is savoury and has great taste, thanks to the onion and garlic.

As I don't have a bread machine, I kneaded the dough by hand. This requires additional flour which I included in the ingredients list and nutritional information. As the dough was quite sticky, I needed extra flour, which the dough 'absorbed' so that it wouldn't stick to the work surface and my hands.

I was really impressed with how the bread turned out - a traditional loaf and really tasty! I often had a slice each morning with poached eggs, a spreading of nut butter, or simply plain.

Courgette and Mushroom Bread
Makes 12 slices

Ingredients:
- 420g / 15oz courgette, grated
- 140g / 5oz onion
- 2 cloves garlic
- 100g / 3.5oz mushrooms
- 400g / 14oz bread flour (350g for bread and 50g for kneading)
- 7g / 0.25oz active dry yeast
- 1tsp salt
- 15ml / 1tbsp olive oil
- 2tbsp basil, fresh and chopped OR 1/2tsp dried
- 120ml / 4floz warm water

Method:

• Using a paper towel or clean tea towel, squeeze out as much water from the grated courgette as possible.
• In a food processor, chop the onion, garlic and mushrooms into small pieces.
• Then cook in a pan for 5 minutes, straining any liquid.
• Set aside and allow to cool
• In a large bowl, mix together 350g flour, yeast, salt, olive oil, basil and courgette mixture.
• Make a well in center and pour 60ml warm water - stirring to combine and adding another 60ml warm water to form a sticky dough.
• Using the remaining 50g flour, knead the dough on a floured surface for 10 minutes.
• Place back in the bowl and cover loosely with oilied cling film.
• Let the dough rise for 30 minutes, at room temperature, so it doubles in size.
• Press the dough into a loaf tin, lined with parchement, and brush with a tablespoon water or milk.
• Bake in the oven 220C / 425F for 40 mins.
• Cool on a wire rack before slicing.
• Eat plain, top with a poached egg or spread on nut butter and ENJOY!

Nutritional Information:

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:

Courgette and Sweetcorn Pancake and Waffle Mix

I love pancakes and waffles but store-bought boxed mixes and restaurant versions aren't necessarily the most nutritious, often containing plain white flour, butter/oil/eggs etc. I decided to get a few servings of fruit and veg with this recipe below.

Courgette and Sweetcorn Pancake and Waffle Mix
Makes 4 pancakes OR 1-2 waffles

Ingredients:
- 225g / 8oz courgette
- 1 egg, beaten
- 1 banana, mashed
- 90g flour (I use whole wheat)
- 1tsp baking powder
- 85g / 3oz sweetcorn, defrosted if frozen

Method:

• Grate the courgette and gently squeeze out any excess water.
• In a bowl stir together the banana and egg.
• Add the flour and the baking powder and mix altogether.
• Stir in the grated courgette and sweetcorn.
• Pour the batter into a frying pan to make 4 pancakes.
• Cook for 5 minutes and then flip the pancakes and cook the other side.
• If using a waffle iron, pour the batter into the iron and cook for up to 10 minutes.
• Depending on the size and heat settings of waffle irons, the cooking times and number of waffles will vary. 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:

Granola

Everyone loves granola. It's sweet and crunchy, can be eaten for breakfast with milk, added on top of yogurt, banana ice cream, salads, or simply eaten dry as a tasty snack. The only downside is the calorie content! I could quite happily eat bowls of granola but the extensive amounts of fats and sugars in just a small serving (1/2 cup size) is very surprising. What's more, a standard serving size always seems so small and then my will power is tested (I have none!) when I have to stop myself from having seconds. Store bought granola is also ridiculously expensive!

The upside to granola is that it does contain whole, natural and healthy ingredients - a much better alternative to some of the popular processed breakfast cereals and snacks. There's fiber from the oats, plus the nuts and seeds all contain healthy fats. Obviously, granola is healthy in moderation!

In order to get the sweet crispy crunch, it's essential to use fat (in the form of oil) and a liquid sweetener (like honey or maple syrup). Hence the high calorie content! The oil provides moisture, which explains why fat-free granola is all dry and dusty, that coats the sugar-coated nuts, oats and seeds. The end result is a crisp coating that has a sense of moistness.

It's fun to try different combinations of ingredients, adding a variety of nuts, seeds and dried fruits. Just try not to eat the entire batch in one go!

Granola
Makes 8 (60g serving)

Ingredients:
- 120g / 6tbsp honey
- 60 ml / 4tbsp coconut oil
- 2tsp vanilla extract
- 240g / 8.5oz oats
- 28g / 1oz almonds, chopped
- 30g / 1oz walnuts, chopped
- 15g / 2tbsp pumpkin seeds
- 15g / 2tbsp sunflower Seeds
- 40g / 1.4oz cranberries, dried

Method:

• In a bowl, whisk together the honey, coconut oil and vanilla.
• In a separate bowl, stir all the remaining ingredients together.
• Pour the honey oil liquid over the dry ingredients and gently fold until the oats, nuts and fruit are thoroughly coated.
• Spread the mixture on a baking tray (9x13inch), lined with parchment paper, and press down to gently compact the mixture.
• Bake in the oven at 175C / 350F for 20 minutes, until golden brown.
• Allow the granola to completely cool, so it becomes crisp, before transferring into a air-tight container. ENJOY!

Nutritional Information:

Banana Oat Jam Cookies

These cookies are so simple, healthy, wholesome and quick to make. They take less than 15 minutes to bake too so are great to whip up for a mid-afternoon snack or make in the evening ready for an on-the-go breakfast the following morning.

I adapted the recipe from the Oh She Glows blog, with the original recipe here. I used one banana and some applesauce instead of two ripe bananas (as I only had one left in the pantry). I also didn't have any pre-blended oat flour so I just added whole oats to the mixing bowl. I used sugar-free jam but if using regular jam, the sugars per cookie will be a little higher. I also used unsweetened apple sauce as one ripe banana has plenty of natural sweetness for these cookies.

Banana Oat Jam Cookies
Makes 8
Click HERE for a printable recipe card.

Ingredients:
- 1 banana, ripe
- 56g / 2oz applesauce, unsweetened
- 80g / 3oz oats
- 20g / 3tbsp flaxseed meal
- 1tsp cinnamon
- 34g / 2tbsp jam, sugar-free

Method:
In a mixing bowl, mash the banana and stir in the applesauce.

Add the oats, flaxseed and cinnamon.

Mix to form cookie dough. Spoon out 8 cookies on a baking tray and then make a small indentation/thumbprint in the center of each cookie. Add a little jam into the small hole.

Bake in the oven at 175C / 350F for 11-13 minutes, until the cookies are slightly firm and golden brown on the outside. They should be soft and doughy in the middle. Cool on a wire rack. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Porridge Pancakes

Every day I eat porridge, also called oatmeal. I occasionally eat two bowls a day: breakfast and supper. It's a perfect way to start the day as oats are commonly known as being healthy and nutritious. Complex carbohydrates are also known to aid sleep so a small bowl in the evenings ensures I get a good night's rest. Sometimes I go to bed, thinking about breakfast and my morning bowl of porridge. I usually eat porridge in two different ways: oats, almond milk, flaxseed, protein powder OR oats, hot water, egg, hemp seeds, honey. When it comes to food and my daily diet, I'm a creature of habit!

I often add strawberries, chopped or grate apple, or sliced banana. Apples and bananas have more sugar than strawberries so I'm cautious to add these to my porridge, especially if I'm adding a little honey. However, a banana is perfect if I know I'm going to need some extra energy and won't be able to snack mid-morning.

Porridge with strawberries, almonds, egg hemp banana, apple

The other night I dreamt about pancakes and so I used my porridge ingredients and made pancakes, hence the name 'porridge pancakes'! These pancakes are slightly different to the regular oats pancakes I make on weekends - similar ingredients but I don't add flour. As a result, the porridge pancakes are less dense and slightly more moist. I use a whole banana for one batch of 4 pancakes whereas the previous versions use one banana for one batch of 6-8 pancakes. Therefore, there's more sugars (from the bananas) in each serving. The optional protein powder I eat with my porridge ensures I get an additional 9g protein.

Porridge, with fruit and protein (either from powder of an egg) keeps me feeling full for a good few hours. I also have to thank the 10g fiber from my breakfast for this feeling!

Porridge Pancakes
Makes 4 pancakes
Click HERE for a printable recipe card.

Ingredients:
- 50g / 1.8oz oats
- 6g / 1tbsp flaxseed
- 60ml / 2floz almond milk, unsweetened (or water)
- 1 banana
- 12g / 1tbsp protein powder (optional)
- 1/4tsp cinnamon (optional)
- 1/2tsp vanilla extract (optional)
- 50g / 2-3 strawberries, to serve (optional)

Method:
It's best to let the oats and flaxseed soak in the almond milk (or water) for 5-10 minutes first, so the batter isn't too runny.
Place all ingredients in a food processor and blend until smooth.

Pour mixture into pan and cook for a few minutes on either side.

Serve with a spoonful of non-fat Greek yogurt, strawberries, or chocolate nutella spread. ENJOY!

Click HERE for a printable recipe card.

Egg Porridge Pancakes
Makes 4 pancakes
Click HERE for a printable recipe card.

Ingredients:
- 50g / 1.8oz oats
- 10g / 1tbsp hemp
- 1 egg
- 1 banana
- 50g / 2-3 strawberries, to serve (optional)
- 10g / 1/2tbsp honey, to serve (optional)

Method:
Place all ingredients in a food processor and blend until smooth.

Pour mixture into pan and cook for a few minutes on either side.

Serve with half tablespoon of honey, or 2-3 strawberries. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Sunshine Muffins

These muffins are made with oats and grated carrots. They don't contain flour, dairy or added sugars. Instead, I used avocado as a butter substitute and dried cranberries instead of sugar or honey. I stirred in chopped/grounded almonds with the oats and used an egg and some almond milk to bind the mixture together. An egg-free version of this recipe can easily be made using flaxseed and water.

One muffin only has 116 calories so they are a perfect snack. A couple will make an ideal breakfast on the go. Alternatively, if eaten in the evening, before bed, they may help with a better night's sleep as oats and almonds contain magnesium which has been found to be associated with deeper, less-interrupted sleep. Avocados are a good source of monounsaturated and polyunsaturated fats, making them a great substitute for foods high in saturated fat. They also contain magnesium which is good for bone health and muscle and nerve function, in addition to assisting with sleep. Vitamin A deficiencies can also cause sleep problems, but eggs are high in vitamin A, as are carrots!

Sunshine Muffins
Makes 12
Click HERE for a printable recipe card.

Ingredients:
- 28g / 1oz almonds
- 200g / 7oz old fashioned oats
- 40g / 1.4oz cranberries, dried
- 180g / 6.4oz carrot, grated
- 1tsp baking powder
- 120g / 4oz / 1 medium avocado
- 1 egg
- 60ml / 2floz unsweetened almond milk

Method:
First using a food processor grind the almonds, or you can finely chop them.

Add to a mixing bowl along with the oats, cranberries, grated carrot and baking powder.

Using a food processor or hand-held blender, mix the avocado, egg and milk.

Add to the bowl and stir to combine all ingredients.

Spoon into cake cases and bake for 20 minutes at 195C / 375F degrees.

Allow to cool on a wire rack. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information: