RECIPES

Overnight oat parfaits

Serves 2-3

1 cup oats
1 cup milk
1 teaspoon cinnamon
1 tablespoon pepitas
1 tablespoon sunflower seeds
1 tablespoon honey
1/2 teaspoon vanilla bean paste or 1 teaspoon vanilla essence
1 cup thick Greek yoghurt
1/2 cup blueberries
1/2 cup strawberries, roughly chopped
2 tablespoon roasted almonds, roughly chopped

 

1. Combine oats, milk, cinnamon, pepitas, sunflower seeds, honey and vanilla in a bowl and refrigerate overnight.

2. When oats are ready, layer oat mixture, yoghurt, berries and roasted nuts in a glass or jar.

 

Notes

  • You can include any fruit, nuts or seeds that you desire.
  • Make a batch at the start of the week for a quick breakfast during the week.

 

Nutrition information (per serve – based on 3 serves): Kilojoules: 1600kJ (380cal) Protein: 14g Carbohydrate: 45g Fat: 14g Saturated fat: 4g Fibre: 5g Sodium: 81mg

Almond and Apricot muesli bars

3 cups (300g) rolled oats

3 large eggs

1 teaspoon vanilla essence

1 teaspoon cinnamon

¼ cup olive oil

¼ cup maple syrup

 ½ cup diced dried apricots

 ½ cup currants

½ cup almonds, chopped

 ½ cup pepitas (pumpkin seeds)

Method

Preheat oven to 160 degrees.

Combine all ingredients.

Line a 30cm x 20cm slice tin with baking paper and press mixture in.

Bake for 25 minutes or until starting to turn golden.

Nutrition information (per bar): Kilojoules: 949kJ (220cal) Protein: 6g Carbohydrate: 22g Fat: 12g Saturated fat: 2g Fibre: 4g Sodium: 21mg

Choc, date and cashew energy squares

These choc, date and cashew energy squares are easy to prepare providing a boost of energy (from nourishing ingredients) to help fuel any active persons day.

This recipe was inspired by a challenge set by Runners World magazine (where I am a regular contributor) to create DIY no bake energy bars to fuel runners! 

 Ingredients:

2 cups of pitted dates (soak for about 1 hour to help with processing if you have time)

1 cup of rolled oats

½ cup of chopped dried apricots

2 cups of cashew nuts

½ cup of cocoa powder

2 Tbsp. water+ a dash of water for processing dates

¼ tsp. salt

Method

Pulse oats until finely ground then put aside.

Pulse dates in a food processor with a dash of water until they become a smooth paste.

Add ground oats, apricots, cashew nuts, cocoa powder, water and salt and pulse until everything is combined.

Line a 20cm x 20cm tray with glad wrap, leaving enough overhang on one side to wrap over the top of the mixture once in.

Pour the mixture into the tray.

Wrap the mixture with the glad wrap and firmly press into the tray and flatten with the back of a spatula.

Put into the fridge overnight and then cut them up into 16 squares.

These will keep in the fridge for approximately one week.

* Try adding 1 tsp of orange essence or orange oil to the mix to change up the flavour.

 Nutrition per bar: 918 kilojoules, 25g carbs, 4g fibre, 5g protein, 10g fat

Beetroot, chocolate and blueberry loaf with zesty, vanilla ricotta icing

I have a thing for beetroot but unfortunately my husband doesn't. I like to use it many different ways just to see if I can convince him. I have grated it through salads, roasted with some of his faves (think sweet potato and zucchini) and blended it with Greek yoghurt to make a dip. After all that, he STILL doesn't like beetroot....SO, I thought I would make him a cake. Everyone likes cake right?

There are many recipes around for beetroot cake but this is my interpretation. Do you think my husband liked it? 

NOPE....he didn't. But I hope your family likes it just as much as I did.

This recipe is gluten free for those requiring a gluten free diet and packs in the goodness through the beets, blueberries and ricotta.

Ingredients - Serves  12

2 Large beetroots, grated raw with skin

3 Eggs

 1 Teaspoon vanilla essence or vanilla bean paste

 ¼ Teaspoon of salt

 1 ½ Cups ground almond meal

¼ Cup of cocoa powder

¼ Cup olive oil

¼ Cup honey

1 Cup fresh or frozen blueberries (or substitute for raspberries)

1 Teaspoon baking powder

Method

Preheat oven to 180 degrees fan forced.

Combine raw beetroot, eggs, vanilla, ground almonds, cocoa powder, honey, oil and baking powder into a large bowl.

Fold through ¾ cup of the blueberries.

Spoon mixture into a paper lined loaf tin.

Bake for 40-50 minutes or until cooked through.

Remove from the oven and cool for approximately 15-20 minutes in the tin then transfer to a cooling rack until completely cool.

Zesty ricotta icing

Ingredients

250g Low fat ricotta

2 teaspoons of vanilla bean paste or vanilla extract/essence

Zest of a lemon

Lemon juice from ¼ of a lemon – or to taste

Method

While the loaf is cooling, combine the ricotta, lemon zest, lemon juice and vanilla and spread over the loaf.

Top with remaining berries and some lemon zest if desired.