Month: July 2016

Roo & Mango smoothie bowl

I’ve only recently discovered smoothie bowls and now I can’t stop eating them.  They are a mix between a smoothie and a bircher and bring a whole load of different options to the breakfast table.  My rhubarb crop is slowly coming to an end but it’s not gone yet so my first smoothie bowl recipe is a rhubarb one.

I’ve also just bought some cashew nut milk and this works really well with the other flavours here.

*When I made the Tofu Stack a while back I froze some of the ginger that was used in the syrup and so I’ve used this. It adds a hint of ginger caramel – and it’s worth making some syrup just to have the ginger cubes.

Created with Nokia Smart Cam
Created with Nokia Smart Cam

Roo & Mango Smoothie Bowl

  • 150ml Cashew nut milk (or any other nut milk)
  • 2 tablespoons stewed rhubarb
  • 1 tablespoon of honey
  • Handful of frozen mango (or fresh)
  • Cube (about 1cm or so) of ginger – see note above for the best ginger!*
  • 20g oats

Blend everything apart from the oats.  Then add the mixture to the oats and leave to soak. I left mine for about an hour whilst I walked the dog, but it only needs 10 mins or so before it’s ready. You could also leave it overnight.

Top with coconut flakes, pistachios and blueberries – or other combination you fancy.

 

 

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Mini Oat Baskets

mini cups nut butteredI’ve been eating these all week and made another batch yesterday so I could enjoy them again today after my Sunday run which means I can eat a few extra ones!  These are so versatile you can fill them with whatever you fancy – fruit, nuts, yoghurt, nut butters or a combination.  My current favourite way is with stewed fruit and nut butter, although to be honest I have been know to omit the fruit and fill with just the nut butter.

The versatility means you can replace the stewed apple with stewed rhubarb (both are delicious) and play around with the spices.  I like cinnamon with the apple and ground ginger with the rhubarb.

You don’t want the stewed fruit to be too runny, so drain over a sieve after stewing to remove any excess water.  I stew my fruit in a pan on the hob. Chop the fruit (add a dash of water if you think it’s sticking which it does sometimes at the beginning) and some sugar (I omit the sugar with the apple and just add a tiny bit with the rhubarb), then heat and stir until slushy.  I have tried stewing eating apples but find the cooking apples are so much better.

Mini Oat Baskets

Makes about 16 baskets if using a mini muffin tin.

  • 200g stewed bramley apples or rhubarb. (NB – this is the weight once stewed – around 3 bramley apples or 3-4 stalks of rhubarb, but it does vary)
  • 200g oats
  • 15ml (1 tablespoon) coconut oil melted
  • 2 teaspoons cinnamon or ground ginger

Mix all ingredients together. Very lightly grease a mini muffin tin with coconut oil.  Then take spoonfuls of the mixture and press into the muffin tins. Make an indent in the middle to make the basket.

Cook for 15 minutes – 160c/320f/Gas 4.  Cool on a wire rack

mini cups pre cookmini cups post cook

Enjoy with your filling of choice.  They keep in the fridge for a couple of days unfilled and also freeze well (freeze unfilled).

mini cups rhubarb

 

The Big Brekkie Biccy

I think you can have biscuits for breakfast – I’m not talking about the rather plain breakfast biscuits that are currently on the market but homemade relatively healthy (lets face it a biscuit is never going to be the ultimate health food) biscuits full of good nuts and seeds.  The beauty of the brekkie biscuit is also it’s flexibility and portability – you can make it in advance, freeze it and then you always have a stash of breakfast biccies ready to take with you wherever you go – and it doesn’t have to always be for breakfast.

brekkie biccy

The big brekkie biccy (makes about 12 large biscuits)

  • 250g oats
  • 110g Spelt flour (or wholewheat)
  • 1/2 teaspoon baking powder
  • Pinch salt
  • 100g raisons
  • 100g unsalted peanuts
  • 150g brown sugar
  • 50g hazelnuts
  • 50g pumpkin seeds
  • 2 teaspoons cinnamon
  • 1 teaspoon ground cloves
  • 2 teaspoons ground ginger
  • 200ml sunflower oil or rapeseed oil (or a combination – I used 100g sunflower and 100g rapeseed)
  • 150ml milk

Mix all the dry ingredients together in a large bowl – you can leave the nuts whole.  Then add the oil and stir in, finally add the milk.  The mixture will feel a bit sticky, add the milk slowly as you don’t want it too runny so add less if you think it’s a bit too on the runny side.

Line a baking tray with baking paper and then take roughly 1 heaped tablespoon of mixture per biscuit – flatten them out to around 6-8cm.  You’ll need a couple of baking trays.

Cook for around 10-15minutes until going golden  – 200c/400f/Gas 6. Put them on a rack to cool and harden up a little before eating or storing.  Can be frozen – they defrost very quickly – fortunately!

 

 

 

Minty green banana smoothie

I love mint and am growing a few different varieties at the moment.  This year I’m growing a banana mint which really does have a hint of minty bananas!  So with the sun making a rare appearance this morning I felt the need for a light summer smoothie and of course it has to have mint.  I’ve used banana mint but any mint will do.

Banana mint melon

Minty green banana smoothie (serves one)

  • 100g fresh melon (I used cantaloupe)
  • 1/2 banana or one small one
  • 250ml coconut water
  • large bunch of mint – I used about 15 leaves of banana mint – if using normal garden mint then probably 10 leaves as the banana mint has smaller leaves.
  • 2 blocks of frozen spinach (or a handful of fresh)

Blend it all together.

 

Carrot Maple Chia Bowl

A wet summer Monday morning calls for something good and I made this last night so I could wake up, walk the dog and come back to a delicious brekkie to start the day. I’ve had a week off training and so today is back to training day and to eating a little better (in theory but it is only Monday).  At least I’m starting off with some veg and protein which has the added benefit of tasting a little like carrot cake.

Carrot Maple Chia BowlCarrot maple bowl

  • 1 carrot – very finely grated (about 50g)
  • 20g sultanas or raisons
  • 2 teaspoons of desiccated coconut
  • 2 tablespoons chia seeds
  • 1 tablespoon maple syrup
  • 1 tablespoon pumpkin seeds
  • 150ml coconut milk

Mix all the above together and leave to soak overnight (or for at least a couple of hours).

I like to add some coconut shavings and yoghurt to eat.

carrot maple bowl2

Rhubarb Crumble Bowl

Rhubarb crumble for breakfast – our British summer is making me crave comfort foods and who doesn’t love a good crumble.  This is the breakfast version and can be eaten warm or cold perhaps depending upon the weather!

I like a thicker stewed rhubarb for this dish so I stew the rhubarb without any added liquid and just the sugar. It means you have to be vigilant about keeping an eye on it and stirring it to prevent burn.

Rhubarb Crumble Bowl (serves one)

Rhubarb crumble

Rhubarb layer

  • 100g Rhubarb – chopped into small chunks
  • 1 teaspoon of sugar

Put the Rhubarb into a pan, add the sugar and then heat until the rhubarb goes soft and squishy – keep a careful eye on it.  Should take around 3-4 mins depending on the size of your chunks. Leave to cool for a few minutes.

For the crumble topping

  • 20g Oats
  • 1 teaspoon coconut oil
  • 1 teaspoon ground almonds
  • 1 teaspoon desiccated coconut
  • 1 teaspoon flaked almonds
  • 1 teaspoon pumpkin seeds
  • 1 teaspoon sugar (I prefer brown)

Melt the coconut oil in a small frying pan then add the oats and gently cook for a couple of minutes.  Add the rest of the ingredients and continue to gently cook for a further 2 – 3 minutes.  Best left to cool for a few minutes.

Layer into a bowl or glass and top with yoghurt – I love coconut yoghurt with this.

 

Magic Mango Smoothie

I call this magic because it’s a great re-fuel smoothie incorporating lots of vitamin C and a small hit of carbs.  It makes a lovely thick smoothie and is perfect when you want something filling but without the use of milk.  I’ve had a very high carb diet over the past few days due to a marathon yesterday and today I feel the need to de-carb without starving my rather achy body. This smoothie ensures I get a good start with some natural goodness to help the immune system.

Magic Mango Smoothie

Magic mango

  • 1/2 fresh mango (approx. 100g)
  • 1/2 a banana – or one small one
  • 3 dates (if you use medjool then just use one or two)
  • 200ml fresh orange juice
  • 2 tablespoons oats
  • 1 tablespoon honey
  • 1 cube fresh ginger (about 1-2cm)

Blend it all together.