Orange Chicken Noodles

After making my very tasty, tangy, chocolaty sweet treats last week - Chocolate Orange Squares - I had a spare orange in the fridge that needed using. Therefore, I decided to use it to make a quick stir fry. The tangy orange zest, when combined with the sweet orange juice and a little agave nectar or honey, gives the chicken and vegetables delicious flavour and taste.

I used loads of nutritious and low calorie vegetables (onion, celery, green peppers, mushrooms, broccoli) as well as courgette which I spiralized. This meant I only used 2 servings of brown rice noodles (4oz) instead of 4 which also resulted in the dish not being just a load of noodles (carbs) with a little bit of veg mixed in. The brown rice noodles are fibrous and very filling - check out my recent Curried Ginger Chicken Noodles dish for another fast and flavourful recipe.

It helps if the chicken breast is already cooked and shredded as it reduces the amount of prep and cooking time significantly. For a lighter lunch, just omit the noodles and add more sprialized courgette.

This dish is packed with vitamin C, not only from the orange but the broccoli and green peppers. I read more about this on the U,S. National Library of Medicine website. As it's a water soluble vitamin, and our bodies can't make vitamin C on its own, we need an ongoing supply in our diet. Vitamin C is needed for growth and repair, as well as the absorption of iron.

Lots of people associate vitamin C, particularly from citrus fruits, as a remedy for preventing colds. However, research doesn't really support this. It might slightly shorten the length of time people feel sick.

The Recommended Dietary Allowance (RDA) for adult men is 90mg/day, and for adult women it's 75mg/day. Therefore it's best to eat plenty of fresh vegetables and fruits, paying close attention to the Top 10 Foods with the Highest Amounts of Vitamin C.

This dish contains three of the top 10:
100g broccoli - 89.2mg
100g green peppers - 80.4mg
100g orange - 53.2mg

Orange Chicken Noodles
Makes 4

Ingredients:
- 112g / 4oz brown rice noodles
- 1 orange, zest and juiced
- 140g / 5oz onion, chopped
- 140g / 5oz mushroom, chopped
- 140g / 5oz pepper, chopped
- 56g / 2oz celery chopped
- 170g / 60z broccoli, chopped
- 8g / 1tbsp corn starch
- 30ml / 2tbsp water
- 170g / 6oz chicken breast, cooked and shredded
- 20g / 1tbsp agave nectar OR honey
- 280g / 10oz courgette, spiralized, julienne or grated

Method:

• Soak the noodles in boiling water for 5 minutes to soften, then rinse and drain. Set aside.
• Meanwhile, zest and juice the orange.
• In a wok, sprayed with cooking spray, cook the online, mushroom, pepper, celery and broccoli for 5 minutes, stirring to spread the heat evenly around the wok and adding a splash of water if the veg begins to stick.
• Whisk the 2tbsp water into the corn starch and then add it to the wok, along with the shredded chicken, orange zest, juice and agave nectar (or honey).
• Stir for 2-3 minutes and then add in the courgette noodles.
• Cook for another couple of minutes and then serve on top of the rice noodles. ENJOY!

Nutritional Information:

Chocolate Orange Squares

These raw chocolate orange squares are super tasty.  I couldn't help taking photos of this dessert as I enjoyed every mouthful! That being said, they are very high in sugar - something which I try to avoid. It's hard to keep sugar levels low when cooking/baking with fruit (dates and oranges) and then adding in extra sugars (agave nectar or honey). If I make these squares again, I may reduce the amount of liquid sweetener to by 1-2 tablespoons to see if there's a big difference in taste.

These squares really remind me of Terry's Chocolate Orange. I haven't eaten a chocolate orange in years. I think my recipe below is darker and richer than the milk chocolate oranges first made in 1932 by Terry's of York.

Chocolate Orange Squares
Makes 9

Ingredients:
Base:
- 120g / 4.5oz oats
- 120g / 4.5oz flour (I use whole wheat)
- 40g / 8tbsp cocoa powder, unsweetened
- 1/8tsp salt
- 120g / 4.5oz dates, pitted, soaked and drained (reserving 60ml)
- 80g / 4tbsp agave nectar OR honey
- 1-2 orange zested and juiced
- 60ml / 4tbsp squeezed orange juice
- 60ml / 4tbsp date water

Frosting:
- 96g / 6tbsp almond butter, warmed
- 5g / 1tbsp cocoa powder
- 20g / 1tbsp agave nectar
- 90ml / 3floz - squeezed orange juice

Method:

• For the chocolate orange base, mix all the ingredients in a food processor, adding the oats, flour, cocoa powder and salt first, then adding in the dates, agave nectar, orange zest, juice and date liquid.
• Spread the mixture into a brownie tin and press down to compact.
• Place in the fridge and then make the frosting by stirring all the ingredients together.
• Spread the frosting over the base mixture and leave it to set in the fridge for about 2-3 hours. 
• Cut into 9 squares. ENJOY!

Nutritional Information:

Autumn Fruit Punch

This fruity punch can be enjoyed warmed or chilled - depending on the weather and the mood. It's refreshing as a chilled sangria but also comforting as a warm mulled wine.

In the past I've made traditional Mulled Wine and several Infused Spirits.

The nutritional information below is just for the liquid - i.e. alcohol and juice. If the boozy fruit is also eaten, add a few more calories and grams of sugar!

Autumn Fruit Punch
Makes 8 (150ml / 5floz servings)

Ingredients:
- 1 apple, sliced
- 1 pear, sliced
- 1 orange, sliced
- 1 cinnamon stick
- 8 cloves, whole
- 750ml / 1 bottle red wine
- 480ml / 16floz pomegranate juice
- 240ml / 8floz vodka OR bourbon
- 240ml / 8floz water

Method:

• Warm all ingredients gently over low heat for 15 minutes to combine and infuse the liquids and flavours. 
• Strain before serving in glasses, removing the cloves and cinnamon stick.
• If drinking chilled, allow to cool before straining and refrigerating. ENJOY!

Nutritional Information:

Ice Cream Parfait

As an extra special treat, particularly if I fancy a little more sweetness and crunch, I sometimes make these ice cream parfaits. The base is frozen blended bananas, topped with chopped dried fruit and nuts. The recipe below uses dates and almonds but at combination of raisins, cranberries, apricots, walnuts, pecans, cashews etc. can be used.

There's quite a lot of sugar in each parfait - even though it's natural sugar from fruit - so I do only eat these occasionally.

Ice Cream Parfait
Makes 2

Ingredients:
- 2 bananas, chopped and frozen
- 5ml / 1tsp vanilla extract
- 28g / 1oz almonds, chopped
- 20g / 0.7oz dates, chopped
- 5g / 1tbsp cocoa powder, unsweetened
- 1/2tsp cinnamon

Method:

• In a small bowl, combine the chopped nuts, dates, cocoa powder and cinnamon.
• In a food processor, blend the frozen bananas with the vanilla, until smooth and creamy.
• Serve in bowls or glasses and top with chocolate nut, date mixture. 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:

Quinoa Cherry Cake

These fruit cakes are similar to my Cinnamon Quinoa Bars. I simply added some chopped fruit and replaced one egg for a vegan alternative - aquafaba, aka chickpea liquid/brine. I was tempted to see how the mixture would  bind together with one less regular egg. Turns out, it didn't make a difference. I'm not sure if I'd replace all eggs with aquafaba as I like the protein source. However, it did reduce the cholesterol in each serving.

These are a great on-the-go snack or a pre/post-workout snack. They freeze quite well and don't take long to defrost so it's easy to make a batch whenever I have some spare fruit or extra quinoa.

Strawberries, used in the picture below, cherries, and plums all work well with the quinoa and cinnamon.

Cinnamon Quinoa Bars
Makes 6 large or 12 small bars

Ingredients:
- 225g / 8oz cherries
- 135g /5oz quinoa, dry
- 180ml / 6floz boiling water
- 180ml / 6floz almond milk, unsweetened
- 1tsp cinnamon
- 45ml / 3tbsp aquafaba / bean liquid (I use chickpea liquid)
- 2 eggs, beaten
- 5ml / 1tsp vanilla extract

Method:

• Pit and quarter the cherries.
• cook the quinoa in the milk and boiling water, until the liquid has been absorbed - about 15 minutes.
• Once cooked, allow to cool for 5 minutes and then mix in the cinnamon and cherries.
• Add 3tbsp aquafaba to the beaten eggs and stir to combine.
• Pour into an 8x8 tin and bake at 170C / 350F for 45 minutes.
• Cool on a wire rack 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:

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:

Cottage Cheese Cheesecakes - Lemon & Cherry

 

Two new additions to the cottage cheesecake family. The first two recipes are listed below:

Strawberry Cottage Cheese Cheesecake
Pumpkin Cottage Cheese Cheesecake

Lemon cheesecake is a classic as it's sweet and creamy but has the tang of citrus fruit, whereas the cherry version contains sweet berries, similar to the strawberry cheesecake. I reduced the sugar content in the cherry recipe because the cherries contain plenty of natural sweetness.

Cottage Cheese Cheesecake - Lemon
Makes 4
Click HERE for a printable recipe card.

Ingredients:
- 225g / 8oz lowfat cottage cheese
- lemon zest
- 30ml / 2tbsp lemon juice
- 85g / 3oz nonfat Greek yogurt
- 1 egg
- 25g / 6tsp sugar, white
- 15g / 1.5tbsp flour
- cashew crust

Method:
First, let the cottage cheese sit in a sieve for 15 minutes so excess liquid can drain away.

In a food processor, blend the cottage cheese, lemon zest, lemon juice and yogurt until smooth. Add the egg, sugar, flour and blend.

Pour into a cake pan or individual dishes, on top of the cashew pie crust (if using).

Bake for 30 mins at 175C / 350F.

Cool completely and refrigerate for several hours before serving. ENJOY!

Cottage Cheese Cheesecake - Cherry
Makes 4
Click HERE for a printable recipe card.

Ingredients:
- 225g / 8oz lowfat cottage cheese
- 85g / 3oz cherries, pitted and chopped
- 85g / 3oz nonfat Greek yogurt
- 1 egg
- 15g / 4tsp sugar, white
- 15g / 1.5tbsp flour
- 1/2tsp vanilla extract
- cashew crust

Method:
First, let the cottage cheese sit in a sieve for 15 minutes so excess liquid can drain away.
In a food processor, blend the cottage cheese, cherries and yogurt until smooth.

Add the egg, sugar, flour, vanilla and blend.

Pour into a cake pan or individual dishes, on top of the cashew pie crust (if using), and bake for 30 mins at 175C / 350F.

Cool completely and refrigerate for several hours before serving. ENJOY!

Nutritional Information:

Cottage Cheese Lemon Cheesecake NI

Cottage Cheese Cherry Cheesecake NI

Curry Tuna Salad

Further to my Cherry and Rice Walnut Salad and my Brussels Sprouts Waldorf Salad, I'm continuing the theme of fruit and nuts in salad to give natural sweetness and a good source of healthy fats. The version below combines curried tuna with grapes and a small handful of nuts - almonds, cashews or walnuts - together with fresh and nutritious green veg like celery, peppers and kale or spinach.

The curry tuna and veg can easily be prepared ahead and stored in an airtight container. If I'm on the go and need a snack of lunch, I can eat it straight from the box. Without the kale or spinach, it can also be served in a wrap or sandwich. As the tuna mix doesn't contain any mayo, it's a healthier, egg-free version to the traditional tuna may or tuna salad sandwich!

Curry Tuna Salad
Makes 2
Click HERE for a printable recipe card.

Ingredients:
- 85g / 3oz nonfat Greek yogurt
- 30ml / 2tbsp lemon juice
- 1tsp curry powder
- 170g / 6oz tuna, drained
- 110g / 4oz grapes, halved
- 85g / 3oz / 2 stalk celery, chopped
- 85g / 3oz pepper, chopped
- 14g / 0.5oz nuts, chopped (Almonds OR Cashews OR Walnuts)
- 80g / 3oz kale OR spinach

Method:
In a bowl, combine the yogurt, lemon juice and curry powder.

Add tuna and stir to combine.

Add the grapes, celery, pepper and nuts. Stir to combine.

Serve in a bowl on a bed of kale OR spinach leaves. ENJOY!
Click HERE for a printable recipe card.

Nutritional Information:

Almond Apricot Balls

These Almond apricot light bites are packed with natural fruit sugars for energy and nuts for protein. Coconut oil helps regulate metabolism and hemp seeds provide healthy fatty acids like omega-3. They are quick and easy to make (no cooking involved) and provide an energy boost when needed.

If chocolate is required, these Almond Cocoa Balls are just the ticket!

Almond Apricot Balls

Makes 6

Click HERE for a printable recipe card.

Ingredients:

- 56g / 2oz almonds

- 56g / 2oz apricots, dried

- 20g / 2tbsp hemp seeds, shelled

- 21ml / 1.5tbsp coconut oil

- 1tsp vanilla extract

Method:

Grind almonds in a food processor. Set aside.

Process the dried apricots into a paste.

Add the ground almonds, hemp seeds, coconut oil and vanilla extract to the food processor. Pulse to combine.

Divide mixture into 6 and roll into balls.
Freeze the balls for 15 minutes and then store in the fridge in an airtight container. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information: