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:

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:

Spaghetti Bolognese

This Spaghetti Bolognese recipe is really easy and full of flavour, but does take a good hour to fully prepare and cook. It's a filling meal that uses lean ground meat (protein) and whole grain pasta (carbs and fibre). Plenty of vegetables provide great nutrition and by gently simmering the Bolognese sauce in some broth and red wine, the mince is really tender and delicious.

Spaghetti Bolognese

Makes 5
Click HERE for a printable recipe card.

Ingredients:
- 160g / 6oz onion, chopped

- 2 cloves garlic, chopped

- 140g / 5oz carrot, chopped
- 85g / 3oz / 2 stalks celery, chopped
- 160g / 6 oz pepper, chopped
- 412g / 14.5oz diced tomatoes, no salt added

- 560g / 20oz lean ground beef OR turkey (I use 93% lean)

- 480ml / 16floz chicken OR beef broth, reduced sodium

- 150ml / 5floz red wine

- 1tsp thyme, dried

- 1tsp basil, dried

- 280g / 10oz spaghetti (I use whole grain)

- ground black pepper

Method:

In a large pan sprayed with cooking spray, cook the onion, garlic, carrot, celery and pepper for 5 minutes, adding a splash of water when the vegetables begin to stick to base of pan.

Stir in the tomatoes, mince, broth, wine and herbs. Simmer gently for 1 hour, until the meat is tender.

Meanwhile, cook and drain the spaghetti.
Spoon the mince on top and season with black pepper. 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: