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:

Chicken Burgers

The burger recipe below is different from previous recipes as it contains shredded chicken instead of red meat, beans or oats. It still has vegetables mixed into each patty. It also has a tasty strawberry jam sauce which makes a nice alternative to traditional ketchup or tomato paste.

Obviously, any of my home-made burgers aren't going to be as conventional (or perhaps as tasty!) as juicy beef burgers eaten in restaurants - as pictured below.

Nevertheless, the burgers on my blog provide variety:
Black Bean Oat Burgers
Veggie Bean Burgers
Lean Ground Beef Burgers

Chicken Burgers
Makes 4
Click HERE for a printable recipe card.

Ingredients:
For the sauce
- 56g / 2oz onion, chopped
- 34g / 2tbsp strawberry jam (I use sugar free)
- 7ml / 1/2tbsp balsamic vinegar
- ground black pepper

For the burgers
- 56g / 2oz onion, chopped
- 85g / 3oz carrot, grated
- 150g / 5.5oz courgette, grated
- 225g / 8oz chicken breast, cooked and shredded
- 40g / 1.5oz bread crumbs
- 10ml / 2tsp soy sauce, light
- 1 egg, beaten
- 1tbsp parsley, dried

Method:
Using a food processor, chop the onion and then half into two.

For the sauce, in a pan sprayed with cooking spray, cook the onion until soft, about 4 minutes. Add the jam, vinegar and black pepper and cook for another minute. Remove from heat.

For the burgers, in a large bowl, mix the remaining ingredients together.

Squeeze any excess liquid from the mixture and form into 4 patties.

Place on a baking tray and cook in the oven at 175C / 350F for 15 minutes, then flipping and cooking for another 10 minutes. Top burgers with strawberry sauce. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Cottage Cheese Cheesecake

I love cheesecake. It may well be one of my favourite desserts. However, I have since found other healthier options that are just as tasty.

It's probably best not to compare restaurant versions with this recipe as the difference in calories is significant. A single slice of The Cheesecake Factory’s Original Cheesecake contains 707 calories, 29g saturated fat, 425mg of sodium and 62g of carbohydrates.

This cheesecake uses low fat cottage cheese and nonfat Greek yogurt. I had some ripe strawberries so I made a strawberry version. However, if I didn't have berries to hand, I would've just added some lemon zest and perhaps a drop of lemon juice.

I made the cashew pie crust for the biscuit base instead of using processed graham crackers or digestive biscuits and melted butter. The cheesecake part of this dish is only 113 calories per slice. When the cashew pie base is added, a slice is 323 calories.

Cottage Cheese Cheesecake

Makes 4

Click HERE for a printable recipe card.

Ingredients:
- 225g / 8oz lowfat cottage cheese
- 75g / 3oz strawberries
- 56g / 2oz nonfat Greek yogurt
- 1 egg
- 25g / 6tsp sugar
- 15g / 1.5tbsp flour
- 1/2tsp vanilla extract
- cashew crust

Method:
First, let the cottage cheese sit in a sieve for 15-20 minutes so excess liquid can drain away.

In a food processor, blend the strawberries, cottage cheese and yogurt until smooth.

Add the egg, sugar, flour and vanilla extract 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!

Click HERE for a printable recipe card.

Nutritional Information:

Cottage Cheese Strawberry Cheesecake NI

Cashew Pie Base NI

Fruit Ice Pops - Mango, Strawberry, Banana

As it's summer, I love to eat ice cream. Following on from my Mango Buttermilk Sorbet, a delicious alternative are fruit ice pops - made with real fruit and no added sugars. Mangos are in season so I made two varieties of ice pops: banana and mango, and banana and strawberry.

I didn't realise just how many varieties of mangos there are. They are native to South Asia but are now cultivated in most tropical climates around the world. I bought ataulfo mangos, also known as champagne mangos, that are kidney shaped, smooth and sweet like honey!

This is a useful site on how to choose and cut a mango.

I usually eat strawberries everyday with my morning porridge. They are also great on salads, alongside pancakes, blended into smoothies or frozen to make ice cream. Chocolate and strawberries are delicious too!

Fruit Ice Pops - Mango, Strawberry, Banana
Banana Mango Ice Pops

Makes 4

Click HERE for a printable recipe card.

Ingredients:
- 112g / 4oz mango, chopped
- 112g / 4oz non-fat Greek yogurt

- 1 large banana

Method:
In a food processor, blend together the mango and yogurt.

Slice the banana.

Pour mango yogurt into ice pop molds and layer with banana.
Freeze for several hours.

Run ice pop mold under warm water to release the ice pop. ENJOY!

Click HERE for a printable recipe card.

Banana Strawberry Ice Pops

Makes 4

Click HERE for a printable recipe card.

Ingredients:
- 150g / 5oz, strawberries, chopped
- 112g / 4oz non-fat Greek yogurt
- 1 large banana

Method:
In a food processor, blend together the strawberries and yogurt.

Slice the banana.

Pour strawberry yogurt into ice pop molds and layer with banana.
Freeze for several hours.

Run ice pop mold under warm water to release the ice pop. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Banana Mango Ice Pops NI

Banana Strawberry Ice Pops NI

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:

Banana Smoothies

It's amazing the variety of smoothies which can be made with a banana and a cup of almond milk. I usually freeze bananas and strawberries as they tend to make thicker smoothies and require less ice. However ripe bananas are just as good.

Obviously additional ingredients can be added, depending on what's available and how creative I'm feeling.
Chia seeds, hemp seeds, flaxseed, honey, protein powder, cinnamon are all tasty options.

All of the sugars in the smoothies below are natural, with the majority coming from the banana (16g from a large banana, about 125g). Therefore, additional sugar, such as honey, shouldn't need to be added.

The cottage cheese adds additional protein and if regular cow's milk is used, a further 8g protein would be obtained. However, cow's milk has approx 12g sugars compared with 1g from unsweetened almond milk. For more information regarding milk, read a previous post about almond milk.

A good alternative to a banana smoothie uses apple instead: Green Fruit and Vegetable Smoothie

Banana and Cocoa Smoothie
- 1 banana
- 240ml / 8floz almond milk, unsweetened
- 5g / 1tbsp cocoa powder, natural unsweetened
- ice cubes, as needed

Banana and Spinach Smoothie
- 1 banana
- 240ml / 8floz almond milk, unsweetened
- 40g / 1.4oz spinach
- ice cubes, as needed

Banana and Kale Smoothie
- 1 banana
- 240ml / 8floz almond milk, unsweetened
- 40g / 1.4oz spinach
- ice cubes, as needed

Banana and Strawberry Smoothie
- 1 banana
- 240ml / 8floz almond milk, unsweetened
- 75g / 2.7oz strawberries
- ice cubes, as needed

Banana and Cottage Cheese Smoothie
- 1 banana
- 240ml / 8floz almond milk, unsweetened
- 112g / 4oz cottage cheese, low fat
- ice cubes, as needed

Nutritional Information: