Chocolate for breakfast does not have to be a bad thing! Cocoa itself is a superfood and when combined with slow release energy from oats, a hit of antioxidants and protein from chia seeds and the fibre and MCTs of coconut all without refined sugars, […]
Tag: meal prep
Friday night is a ripe night for a ceili to celebrate Burns’ Night! The evening itself is held dear in Scotland where the poetry of Robert Burns is celebrated in homes or restaurants with traditional Scottish food and folk music – as well as readings. […]
This is an easy way to meal prep your breakfast so you can grab and go or serve up something which looks a bit special on a weekend – but still allows you time for a lay in! These Mango and Raspberry Overnight Oats not only taste like a little bit of sunshine, they will also give you a sustaining and nourishing start to the day. You will have already ticked off two portions of fruit before lunch too.
The chia content in this breakfast give health benefits but not the chia pudding texture some people just don’t like. And by soaking the seeds you make them easier to digest and the nutrients are more readily absorbed and assimilated in your body.
Choose gluten-free oats if you wish and a milk and yoghurt which best works for your diet, non-dairy milks work brilliantly. Personally I find the sweetness of the fruits enough but feel free to drizzle over maple syrup or honey to suit your tastes.
This is a brilliant breakfast to pack up in pots for work and save you time in the morning – and it costs a fraction of what you would spend if you bought one in a coffee shop on the way. In fact each portion comes in at around 40pence, so you can make four for less than the price of one bought out. Quick, easy, cheap and healthy – what are you waiting for!
Mango and Raspberry Overnight Oats
- 1 cup mango pulp (same as a drained tin of mango blitzed)
- 1 ½ cup milk (of your choice)
- 1 cups oats
- 1 tablespoon chia seeds
- 2 cups frozen raspberries
- 4 heaped teaspoons yoghurt or Skyr
- A handful of flaked almonds
- Optional honey or maple syrup
- Step 1 Mix the mango pulp, milk, oats and chia in a bowl or mixing jug.
- Step 2 In 4 glasses or containers divide one cup of frozen raspberries between them.
- Step 3 Layer over the berries half the oats mixture.
- Step 4 Layer the remaining cup of berries over the oats.
- Step 5 Use the rest of the oats to cover the berries and refrigerate for 8hrs or overnight.
- Step 6 To serve add a dollop of yoghurt or Skyr and some flaked almonds. Drizzle over some maple syrup or honey if you like a sweeter breakfast.
Baked oatmeal is a new thing for many Brits but it is the perfect meal prep for the week ahead – or even longer if you freeze in portions. And unlike most grab-and-go breakfasts this one has zero sugar. When I was tucking into some for breakfast at work this week my colleague actually asked why I was eating pudding for breakfast! An easy mistake to make as this Apple, Apricot and Pecan Baked Oat Porridge Oats is almost like having dessert – and who doesn’t want pudding for breakfast right? With the slow energy release oats and the protein addition of the nuts, eggs and milk, a portion will fill you up till lunchtime. So it’s also a great evening snack if you have skipped dinner or eaten early and need something else.
The apples you use in the base can make a difference to the overall dish. If you are not a fan of sweet foods then go for a cooking apple for a tart, more intense apple-y taste. If you like your food sweeter then a dessert apple is more suited to you. The maple-syrup like pecans lend a depth to the dish and the dried apricots are also sweet too. Feel free to add some honey, maple syrup or stevia to the oat mix before cooking if you do have a very sweet tooth though. Or drizzle honey or syrup over the warm oatmeal to taste before eating. I love mine with a dollop of yoghurt on the side…
Apple, Apricot and Pecan Baked Porridge Oats
- 250g peeled, chopped apples into bite size pieces
- 100g dried apricots, roughly chopped
- 100g pecan nuts, roughly chopped
- 1 ripe banana
- 200g oats (not jumbo)
- 1 teaspoon baking powder
- 2 teaspoons cinnamon
- 2 eggs
- 300g milk
- 1 teaspoon vanilla essence
- butter to grease the dish
- Step 1 Preheat the oven to 180°C Fan / 200°C / 425°F / Gas 7.
- Step 2 Thickly grease a glass or ceramic baking dish 28cm x 20cm, with butter.
- Step 3 Scatter the apples evenly on the bottom of the dish.
- Step 4 In a separate bowl mash the banana then add in all the dry ingredients before mixing well and pouring in the wet ingredients. Combine thoroughly and pour over the apples.
- Step 5 Bake for 30mins, the top should be golden and the oats set. Serve warm with a dollop of yoghurt.
If you can start the day right you are more likely to make good choices for the rest of it. But lots of people struggle with breakfast as they don’t like traditional breakfast foods or feel they don’t have time to make anything while rushing […]