Gluten Free Onion & Seed Bread Loaf

This is such a delicious bread and its so easy to make. It is great toasted or drizzled with olive oil and works well with dips and soups. It keeps for about 4 days in an air tight container. The eggs mean that you are getting some protein and the seeds provide much needed Omega’s.

Gluten Free Onion & Seed Bread Loaf
Prep Time
10 mins
Cook Time
40 mins
Total Time
50 mins
 

This is such a delicious bread and its so easy to make. It is great toasted or drizzled with olive oil and works well with dips and soups. It keeps for about 4 days in an air tight container. The eggs mean that you are getting some protein and the seeds provide much needed Omega's.

Course: Breakfast
Servings: 15 slices
Ingredients
  • 150 g Buckwheat Flour
  • 150 g Quinoa Flour
  • 100 g Oats Grind these to make them into a flour
  • 100 g Sunflower Seeds
  • 100 ml Milk Oat Milk or any nut milk
  • 50 g Dried Onions
  • 50 g Sesame Seeds
  • 3 tsp Baking powder
  • 1 tsp Bicarbonate Soda
  • 4 large eggs
  • 2 tsp Dried mixed herbs
  • 1 tsp Himalayan Salt
How to make
  1. Mix all the dried ingredients in a large mixing bowl or in the bowl of a Kitchen Aid.

  2. Mix the eggs and milk together in a jug. 

  3. Mix the wet and dry ingredients together and allow the mixture to become a doughy cake consistency.

  4. Line a bread tin well with olive oil and a baking paper. 

  5. Pour the bread mixture into the tin and bake in the oven for 40 minutes at 180C. 

  6. Once cooked allow to cool enough for you to handle it. Turn it out of the tin and cool on a rack. 

  7. Eat immediately or store in an airtight container for up to 4 days. It may need to be toasted to refresh the flavour. 

Continue Reading

Brain Food Muffins

 

Brain Food Muffins
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
 

These quick and easy muffins are very filling and are packed with foods which provide lots of protein, omega 3, fibre, natural sugar, and slow releasing carbohydrates, which means they are great for breakfast and a post work out snack. I made them as a request from my daughter, Riya, who was studying for some exams. She asked for a healthy snack which would keep her going, help her concentrate and keep her satisfied without falling asleep.  They are gluten free, dairy free and can be made egg free by substituting the eggs for chia seeds. 

Course: Snack
Servings: 24
Calories: 333 kcal
Ingredients
  • 290 g Ripe Bananas
  • 25 g Chia Seeds Soak these in water for a few minutes to allow them to swell up.
  • 40 g Flaxseeds
  • 150 g Oats
  • 200 g Ground Almonds
  • 3 eggs
  • 3 tsp Baking powder
  • 120 g Crunchy peanut butter
  • 100 g Apple Puree I use Biona Organic
  • 60 ml Maple Syrup
  • 60 g Coconut sugar
  • 130 g Dark Organic Chocolate chips
  • 1 tsp Vanilla essence
  • 2 tbs Coconut oil melted
How to make
  1. Start of by placing the flaxseeds and oats into a nutibiullet and grinding them for a few minutes. 

  2. Next place all the ingredients, except the chocolate chips, into a food processor or a Kitchen Aid mixer and mix for a few minutes until the mixture has combined together into a cake mix consistency. This may take 3 to 5 minutes.

  3. Finally fold in the chocolate chips and then using an ice cream scoop, scoop out the mixture evenly between the cupcake cases.

  4. Bake in the oven for 15 to 20 minutes at 180C.  Once cooked, remove from the oven, allow to cool on a rack and then eat.

  5. They can last for a few days in a cake tin but benefit from being warmed through to soften. 

Nutrition Facts
Brain Food Muffins
Amount Per Serving (100 g)
Calories 333 Calories from Fat 183
% Daily Value*
Fat 20.36g31%
Saturated Fat 5.18g32%
Sodium 130mg6%
Carbohydrates 26.69g9%
Sugar 15.46g17%
Protein 10.66g21%
* Percent Daily Values are based on a 2000 calorie diet.
Continue Reading

Apple & Carrot Breakfast Muffins

 

Apple & Carrot Breakfast Muffins
Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
 

These are quick and easy to make and they are very filling. A great start to the day or even as a snack because they contain lots of goodness in one muffin; fibre, protein, slow releasing carbohydrate, calcium and other vital minerals. Great to give the children too in their packed lunch or a snack after school. 

Course: Breakfast
Servings: 20
Calories: 221 kcal
Ingredients
  • 400 g Oats
  • 15 g Chia seeds
  • 150 g Carrots, grated
  • 130 g Apple, grated
  • 3 large Eggs
  • 200 g Ground almonds
  • 2 tsp Cinnamon, ground
  • 2 tsp Baking powder
  • 3 tbsp Live Organic Yogurt
  • 75 g Coconut sugar
How to make
  1. Soak the oats and the chia seeds in approximately 400 ml water, either over night or for at least 10-20 minutes. 

  2. Mix all the ingredients into a large bowl with a wooden spoon.

  3. Use an ice-cream scoop to scoop the mixture into the muffin cases.

  4. Bake int he oven at 180C for about 15- 20 minutes, until they are cooked.

  5. Allow to cool on a rack and enjoy as they are, or warmed with a tablespoon of live yogurt. 

Nutrition Facts
Apple & Carrot Breakfast Muffins
Amount Per Serving (100 g)
Calories 221 Calories from Fat 97
% Daily Value*
Fat 10.73g17%
Saturated Fat 1.33g8%
Sodium 92mg4%
Carbohydrates 22.72g8%
Sugar 6.3g7%
Protein 8.45g17%
* Percent Daily Values are based on a 2000 calorie diet.
Continue Reading

Healthy Fruit Bake

 

Healthy Fruit Bake
Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
 

This is like having a fruit crumble fro breakfast! It is gluten and dairy free and is packed with seeds and nuts to give you a great start to the day. It has protein, fibre and no added fat. This recipe makes enough for at least 4 to 5 portions and it is best eaten with a dollop of live yogurt or coconut yogurt. 

Course: Breakfast
Servings: 4
Calories: 126 kcal
Ingredients
  • 120 g Oats gluten free if you want to make a gluten free version
  • 10 g Chia seed
  • 10 g Sunflower seeds
  • 20 g Chopped Roasted Hazelnuts
  • 1 tsp Ground Cinnamon
  • 1 tsp Vanilla essence
  • 2 large eggs Optional. You could add 10g of chia seeds instead.
  • 100 ml Milk I used Oat Milk to make this dairy free
  • 5 g Coconut Sugar Optional
  • 200 g Fresh Blueberries
  • 200 g Fresh Raspberries Any fruit combination will do
  • 1 Banana
How to make
  1. Place the sliced bananas, and other fruit at the bottom of an oven proof dish, something that you can serve from. 

  2. In a separate bowl mix the remaining ingredients.

  3. Pour this oat mixture over the fruit and bake in the oven at 180C for 15 to 20 minutes, depending on your oven. 

Nutrition Facts
Healthy Fruit Bake
Amount Per Serving (100 g)
Calories 126 Calories from Fat 45
% Daily Value*
Fat 5.01g8%
Saturated Fat 0.86g5%
Sodium 36mg2%
Carbohydrates 15.32g5%
Sugar 6.13g7%
Protein 4.99g10%
* Percent Daily Values are based on a 2000 calorie diet.
Continue Reading

Chocolate Eggs

 

Chocolate Eggs
Prep Time
20 mins
Cook Time
10 mins
Total Time
30 mins
 

These 'eggs' are a great substitute for the traditional shop bought eggs we eat at Easter. They are vegan, gluten and dairy free and best of all they contain some protein. Its also fun to get the children involved. If you want to add flavours, use some culinary quality essential oils; vanilla, cinnamon, peppermint, orange are some great flavours which work well. 

Course: Snack
Servings: 25 balls
Calories: 207 kcal
Ingredients
  • 30 g Chia Seeds
  • 200 g Oats
  • 350 ml Boiling Water
  • 50 g Coconut, desiccated
  • 50 g Cocoa Powder
  • 5 tbsp Maple Syrup
  • 30 g Coconut Sugar
How to make
  1. Place 100g of oats in a flat baking tray and mix them with 2 tablespoons of maple syrup. Place these in the oven at 180C for 10-5 minutes, depending on your oven, until they are a golden brown colour. Remove from the oven and grind the roasted oats in a nutribullet until you have a powder which is the texture of sand, so not too fine. Put aside to use later.

  2. Place the remain 100g and the chia seeds in a large bowl and cover with the boiling water. Leave to soak for at least 10 minutes. The liquid should soak into the oat and chia seed mixture. If you still have a lot of water you will need to drain this off. 

  3. Once the oats and chia mixture have been left to soak, add all the remaining ingredients to the bowl, including the ground roasted oats.

  4. Use your hands to combine and then make them into small balls.

  5. They are ready to eat straight away but are best kept in the fridge for at least a few hours.

  6. They can be stored in the fridge for up to 2 days.

  7. If you are making these for adults or for those who don't have nut allergies, you can substitute the ground oats for ground almonds or peanuts and also add a scoop of your favourite protein powder.  

Nutrition Facts
Chocolate Eggs
Amount Per Serving (100 g)
Calories 207 Calories from Fat 79
% Daily Value*
Fat 8.77g13%
Saturated Fat 4.87g30%
Sodium 5mg0%
Carbohydrates 26.51g9%
Sugar 8.66g10%
Protein 5.7g11%
* Percent Daily Values are based on a 2000 calorie diet.
Continue Reading

Healthy Chocolate Crispie Cakes

 

Chocolate Crispie Cakes
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
 

These are a healthier version of the traditional rice crispie cakes and a great treat for the whole family. This is a fun recipe to get the children involved in and they can choose their own toppings too. These cakes are not only super tasty but are also vegan(if you use the dark chocolate only), nut-free, gluten free. The best bit is that they do not contain any refined sugar! It's all naturally occurring and you can adjust the amount you use to reduce it further. So much better than anything you could buy from the shops!

Course: Snack
Servings: 25 cakes
Calories: 416 kcal
Ingredients
  • 200 g Oats
  • 7 tbs Maple syrup reduce this if you use milk chocolate
  • 50 g desiccated coconut
  • 200 g good quality dark chocolate, minimum 70% you can use a combination of dark and milk chocolate or just milk
  • 2 tsp vanilla extract or essence
How to make
  1. Mix the oats and 4 tablespoons of Maple syrup together and place them in a baking tray.

  2. Bake in the oven at 180C for between 10-15 minutes, until they are golden brown. Remove from the oven and allow to cool.

  3. Melt the chocolate.

  4. Add all the ingredients into a bowl and mix until everything is coated in the melted chocolate.

  5. Place a small amount of the mixture into cup cake cases. You can flatten these to make a base for your favourite topping, shape them into a nest so they can hold a couple of chocolate eggs, or just make them into normal 'crispie' cakes. 

  6. Place them in the fridge to cool for an hour of so. They will keep in the fridge for 5 days.

  7. I usually top mine with a teaspoon of peanut butter, a couple of slices of banana and a very small drizzle of honey. YUMMMMM!

Nutrition Facts
Chocolate Crispie Cakes
Amount Per Serving (100 g)
Calories 416 Calories from Fat 170
% Daily Value*
Fat 18.94g29%
Saturated Fat 11.52g72%
Sodium 35mg2%
Carbohydrates 54.35g18%
Sugar 30.97g34%
Protein 7.09g14%
* Percent Daily Values are based on a 2000 calorie diet.
Continue Reading

Can we eat raw oats?

Is it safe to eat raw oats?

You will see many examples of oats being used in recipes on Instagram for things such as energy balls, groats, zoats, smoothies and porridge, savoury or sweet.

I decided to do a little research because my stomach became quite unhappy; distended, bloated and went into spasm, after eating gluten free oats which I used in an energy ball recipe which I was developing.

So it turns out that oats needs to be made soft with some sort of liquid before consumption. We should either be soaking them in milk, nut milk or water to make them softer or alternatively cooking them before we ingest them.

Why?

Oats have a thick membrane which protects the starch and nutrients. This thick membrane needs to be softened so that we can access the nutrition. Our bodies cannot digest this membrane. So if we consume raw, un-soaked or uncooked oats our digestive system can lead to bloating, cramps, constipation and stomach discomfort.

So what about smoothies or energy balls?

It is important to think about soaking the oats before using them. So if you are going to throw in a handful of oats into your smoothie then allow the oats to soak up the liquid for about 30 minutes before consuming.

As for energy balls, definitely soak them for 10 minutes in boiling water to soften them before putting them into your mixture.

What about Granola?

The oats are baked so they have been cooked and should be fine to eat.

 

Continue Reading

Peanut Butter & Nut Cookies

 

Peanut Butter and Nut Cookies
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
 

This is super simple and incredibly quick and scrumptious. 25 minutes for start to finish. You wont need to buy shop bought cookies again. The combination of the peanut butter, extra nuts, dried fruit and chocolate chip work together to satisfy  all those sugar and chocolate cravings.  There is no added refined sugar which is a real bonus. Use it as a snack for you and the family. 

Course: Snack
Servings: 25
Calories: 419 kcal
Ingredients
  • 150 g crunchy Peanut Butter use an organic range which only has peanuts and a pinch of salt nothing else added
  • 30 g Tahini
  • 150 g Biona Apple Puree other makes can be quite sour
  • 200 g Oats
  • 70 g dried Fruit I used dates and raisins but any combination will work
  • 50 g Sunflower seeds
  • 60 g Chocolate chips use dark, vegan ones
  • 100 g Pecan You can replace these with any nuts you like
How to make
  1. 1. Place the Peanut butter, apple puree and tahini in a bowl and whip together thoroughly to make a light, creamy paste which is pale and fluffy.

  2. 2. In another larger bowl add the remaining ingredients.

  3. 3. Combine the peanut butter mixture tot he dried mixture using your hands.

  4. 4. Once you have a crumbly but sticky dough then you can begin to make small discs and place them on a greased and lined baking tray. Ii prefer to use a silicone reusable sheet which will not need to be greased. 

  5. 5. Place the tray in the oven, 180C, for 20 minutes.

  6. 6. Remove from the oven. Allow to cool on a rack and then enjoy!

Nutrition Facts
Peanut Butter and Nut Cookies
Amount Per Serving (100 g)
Calories 419 Calories from Fat 247
% Daily Value*
Fat 27.42g42%
Saturated Fat 4.1g26%
Sodium 75mg3%
Carbohydrates 30.23g10%
Sugar 11.42g13%
Protein 12.7g25%
* Percent Daily Values are based on a 2000 calorie diet.
Continue Reading

Homemade Granola

 

Homemade Granola
Prep Time
2 mins
Cook Time
40 mins
Total Time
42 mins
 

This recipe is easy to follow and you can make a batch and keep it in an air tight container for about 4 to 5 days. It has no added sugar and lots of good healthy fats and protein. I love it on top off yogurt and it makes a great crumble topping for ice-cream or stewed fruit.

Course: Breakfast
Servings: 15
Calories: 375 kcal
Ingredients
  • 300 g Oats You can use a mixture of flakes such as quinoa flakes or buckwheat flakes
  • 50 g Desiccated Coconut
  • 160 g Apple Puree
  • 50 g Peanut Butter use one whcih is amde up of just peanuts and no added sugar or oil.
  • 2 tsp Ground cinnamon
  • 1 tsp Ground ginger
  • 100 g Pecans
  • 100 g Almond
  • 100 g Sunflower seeds
  • 100 g Dried Fruit I used dried chopped dates You can use apricots, cranberries, sultanas.
How to make
  1. 1. Turn the oven on to 180C

  2. 2. Place the oats, desiccated coconut, apple puree, peanut butter, ground cinnamon and ginger in a large baking tray. 

  3. 3. Mix together until the ingredients are evenly blended and place in the oven for 20 minutes.

  4. 4. Take the mixture out of the oven and add in the pecans, almonds and sunflower seeds. Mix through and return to the oven for a further 20 minutes. 

  5. 5. Remove from the oven and add in the dried fruit.

  6. 6. Allow to cool and store in an airtight container. 

Nutrition Facts
Homemade Granola
Amount Per Serving (100 g)
Calories 375 Calories from Fat 205
% Daily Value*
Fat 22.74g35%
Saturated Fat 5.28g33%
Sodium 22mg1%
Carbohydrates 32.3g11%
Sugar 10.03g11%
Protein 10.24g20%
* Percent Daily Values are based on a 2000 calorie diet.
Continue Reading

Oat and Banana Pancakes

 

Oat and Banana Pancakes
Prep Time
2 mins
Cook Time
5 mins
Total Time
7 mins
 

You wont buy shop bought pancakes again after trying these super quick and easily made oat and banana pancakes. They have no refined sugar which means they are make an ideal breakfast or snack. Serve with warmed berries and yogurt or drizzled with honey or maple syrup. 

Course: Breakfast
Servings: 10
Calories: 156 kcal
Ingredients
  • 85 g Banana A ripe banana works well
  • 100 g Oats
  • 1 Egg
  • 100 ml Oat milk
  • 1/2 tps Ground Cinnamon optional
How to make
  1. This makes 10 pancakes 9cm diameter discs

  2. Place the ingredients in a Nutribullet and blitz until it is mixed thoroughly. You should have a fairly thick pancake batter.
  3. Use a tissue to lightly oil a small pan.
  4. Place the pan on a medium heat.
  5. Scoop a tablespoon of the mixture on to the hot pan and with the back of the spoon, spread the mixture, using a circular motion. 

  6. Allow to cook unlit you see bubbles appear on the pancake. This should approximately 30 seconds.
  7. Using a spatula or blunt knife, flip the pancake over and cook the other side for 30 seconds. 
  8. Place on a plate. Continue the process until you have used up all the mixture.
Nutrition Facts
Oat and Banana Pancakes
Amount Per Serving (100 g)
Calories 156 Calories from Fat 40
% Daily Value*
Fat 4.45g7%
Saturated Fat 0.96g6%
Sodium 58mg3%
Carbohydrates 22.94g8%
Sugar 3.97g4%
Protein 6.11g12%
* Percent Daily Values are based on a 2000 calorie diet.
Continue Reading