We know that getting a good hit of protein at breakfast is a great way to start the day. This mix of powders and seeds is one way to get a mega 20g of protein into breakfast (and the mix is around 240 calories if you’re counting).
Using peanut butter powder adds the well loved peanut butter flavour without the hit of calories that 2 tablespoons of the real thing would give. Whilst it’s hard to imagine anything beating the real thing, I am a complete convert to the powder after picking up a jar on offer in Aldi recently. Although, I will never ever be without a few jars of the real thing in my cupboards too.
You can use this as a base to add to smoothies, yoghurt or overnight oats. If you mix this into 150ml of soya yoghurt you get another 6g of protein. Add some berries and you’re all set for a fairly low calorie, protein packed brekkie.
Seedy Protein Base
- 1 tablespoon (15ml) Hemp protein powder
- 2 tablespoons peanut butter powder
- 1 tablespoon chia seeds
- 1 tablespoon sesame seeds
Mix it all together and add to whatever you fancy.
Apricots are one of the few fruits that I rarely fancy, I think I’ve bitten into too many unripe ones and been put off, an unripe apricot is really horrible! However with the British apricot season well underway and with our wonderful hot summer, there are some lovely juicy ones on offer and I bought a big bag this week which needed using up before they went over so I started baking with them.
They work brilliantly in this loaf, which is an updated version of my old Retro bran loaf. The pairing with cardamom adds a great floral hint. Do use ripe apricots as they add moisture to the bake, although you could use up any unripe ones too.
Apricot Bran Loaf
- 100g All Bran (I used Kellogg’s but there are other varieties out there!)
- 70g soft brown sugar
- 8 cardamom pods, crushed and ground in a pestle and mortar
- 160g SR flour or 160g plain flour and 1.5 teaspoons baking powder
- 50g raisins
- 3 ripe apricots, roughly diced (keep skin on)
- 250ml Almond milk
- Grease and line a 2lb loaf tin.
- Mix all the ingredients, apart from the flour, together in a bowl and leave to soak for 30-60 minutes. Then add the flour and mix well. It should be like a very thick cake mix, add a drop more milk if its too thick and paste like and difficult to stir.
- Pour into the tin and cook for around 40 – 50 minutes at 170c/Gas 3/325f. Leave it in the tin to cool and then turn out and enjoy.
It’s great with spread and jam (apricot!) or marmalade or nut butter with some fresh apricot slices, or with some thick coconut yoghurt.
The courgettes are growing like weeds on the allotment and so courgette experiments are in full swing. They work really well in cakes and particularly with chocolate! These muffins are quick and easy to make and freeze well too. They aren’t as sweet as other muffins I’ve made, so you could add a little more sugar. I like to eat them with some yoghurt, my husbands likes to add jam!
Courgette Choc Muffins
Makes 10 large muffins
- 280g Plain flour
- 2 teaspoons baking powder
- 1/2 teaspoon bicarbonate of soda
- Pinch salt
- 1 heaped tablespoon raw cacao powder (or 2 tbsp. of cocoa powder)
- 150g brown sugar
- 120ml sunflower oil (or rapeseed/veg or corn oil)
- 60ml Almond or coconut milk
- 1 teaspoon vanilla essence
- 2 teaspoons cinnamon
- 350g grated courgette (skin on – yellow or green courgettes – I like using yellow)
- 80g raisins (optional)
Mix the flour, baking powder, bicarb, salt, cacao, cinnamon and raisins in a bowl. In another bowl mix the oil, milk, sugar, vanilla and courgettes. Then add this to the flour mix and stir together. Fill your muffins cups and bake at 180C/350f/Gas 4 for 20 – 25 minutes.
Let them cool before tucking in – they are a little too squishy if you eat straight from the oven (however tempting).
The rhubarb season this year has been fabulous and I’m still picking lots to play with. These are two really simple ways to eat more rhubarb for breakfast.
Rhubarb & Peanut butter chia pudding
A simple blending of peanut butter with stewed rhubarb and some oats and chia seeds and you have a delish quick rhubarb brekkie.
- 3 tablespoons stewed rhubarb
- 1 tablespoon peanut butter
- 1 tablespoon chia seeds
- 1 -2 tablespoons oats
- 50-100ml of almond or coconut milk – depending how thick you like your puddings.
Blend the rhubarb with the peanut butter and then stir through the oats, chia seeds and milk. Put in the fridge and try and wait until morning to eat it. Lovely with some added coconut yoghurt on top.
Rhubarb & Peanut butter on toast
Simples! Spread toast with peanut butter and add some stewed rhubarb on top. Nice with a sprinkling of granola to add some crunch. A very healthy jam option.
This is definitely a homage to the favourite chocolate bars of my youth. I especially loved the ‘whole hazelnut’ bars and hazelnut whirls (my mums favourite), and who doesn’t like a chocolate raisin?! I’ve added some coconut because Bounties were another favourite of mine (and my dads). Really I was just looking for an excuse to throw in all my favourite things and pretend it’s healthy – but these overnight oats are at least heathier than eating all of the above.
Fruit & Nut case overnight oats
- 50g Oats
- 1 tablespoon whole hazelnuts
- 1 tablespoon raisins
- 1 tablespoon shredded coconut
- 1 teaspoon raw cacao (or coco)
- 2 squares of dark chocolate chopped into bits (I will admit I used more than 2)
- 200ml Hazelnut milk
Layer up a jar with all of the dry ingredients, add the milk last and pop it in the fridge. Mix it all together in the morning.
These are good! I’ve continued to experiment with vegan baking and this time I tried the ‘just leave out the binding agent’ approach, and it worked. These rose really well without the use of flax egg or other binding agent, just shows the old school methods aren’t always the best!! The hint of ginger and the crunch of peanut makes a lovely combination. My favourite way to eat them is to cut one in half and spread it with a little bit of non dairy spread and marmalade. They are also great with coconut yoghurt and even smeared with a bit of peanut butter, and the flavours go well with some pear slices too. These freeze well – wrap them up individually in foil and freeze.
Ginger, coconut & peanut muffins
- 250g plain flour
- 3 teaspoons baking powder
- pinch of salt
- 80g coconut sugar (or any other sugar)
- A big chunk (about 2″) of fresh ginger finely grated
- 40g coconut flakes
- 60g peanuts (non roasted)
- 40g raw cacao nibs (or other dark chocolate)
- 2 teaspoons ground ginger
- 240ml almond, oat or coconut milk (or other milk of choice)
- 90ml rapeseed oil
- Stir the flour, baking powder, salt and sugar together in a large bowl.
- Heat a small frying pan and toast the peanuts and coconut flakes for a couple of minutes (constantly tossing to avoid burning). Then put the flakes and peanuts into a food processor and whizz for a few seconds to break them down into smaller bits. Add this to the flour mix along with the cacao nibs and ground ginger.
- Mix together the oil and milk and then add this to the flour mixture and stir quickly.
- Spoon the mixture into muffin tins (lined with muffin cases) and bake for 20 minutes, 180c/350f/Gas 4.
- Leave to cool before tucking in.
The snow last weekend gave me a great excuse to stay in the kitchen and bake. I haven’t baked muffins for a while and I wanted to trial some vegan ones. I admit I wasn’t sure if they would have the same rise and texture and I did get through a few ‘testers’ to check on baking times. But these worked a treat and I have them stocked in my freezer for a quick brekkie.
Delicious with some coconut yoghurt and maple syrup drizzled over the top. It has inspired me to try lots more – so watch this space. You can’t beat a muffin for breakfast.
The Christmas muffin cases added to the snowy feel!
Carrot & Coconut Muffins
- 125g Spelt or wholemeal flour
- 125g plain white flour
- 90g sugar (I used golden caster sugar)
- 3 teaspoons baking powder
- 80g finely grated carrot
- 50g coconut flakes
- 80g raisins
- 250ml Almond milk
- 90ml Rapeseed oil
- 1 flax egg – 1 tablespoon ground flaxseed mixed with 3 tablespoons of water and left for 10mins.
Mix all the dry ingredients together in a bowl, including the carrot, coconut and raisins. Mix the wet ingredients together (milk, oil and flax egg). Add the wet to the dry and mix.
Spoon into muffin cases and bake at 180c/350f/Gas 4 – for 25 minutes. Cover with foil and cook for a further 5-10 minutes.
My latest supply of one of my favourite peanut butters (Manilife) arrived yesterday and so peanut butter had to be part of my brekkie today (although I had already eaten a fair few spoonfuls from the jar within seconds of it arriving.) With a packet of flatbreads languishing in the bread bin, this simple P&J tortilla was envisaged, made and eaten within 5 minutes. If you love peanut butter and jam, you’ll love this. I used raspberries and raspberry jam, but you could use strawberries with strawberry jam, blueberries etc., anything would be lovely.
Possibly not the healthiest of breakfasts due to the high sugar content of the jam, but it was worth it and in my defence I had walked the dog. You could of course use a low sugar jam or make your own chia seed jam, but for now, the original stuff did the job beautifully.
P&J brekkie Tortilla
- 1 flour tortilla (large)
- 1 tablespoon of your favourite peanut butter
- 2 teaspoons Raspberry Jam
- Handful of fresh raspberries
- Yoghurt (I used coconut)
Heat a frying pan (no oil required) – and when it’s hot, add the tortilla. After a minute, take the tortilla out of the pan and put it on a plate cold side down. Spread your peanut butter over the hot side, and then spread the jam on top and top with some raspberries. Fold the tortilla in half over the filling. Put this back in the pan (heat on) and dry fry for a minute on both sides – the tortilla will start to brown.
Cut in half and serve with some more fruit and yoghurt.
I’ve been hunting out high protein breakfasts recently as I feel my protein intake needed a bit of a boost. Over the past couple of years I’ve become more of a convert to using protein powders as a quick boost after long runs. I use silken tofu a lot for sweet dishes and breakfasts and this is a quick and easy fusion between a protein shake and a smoothie bowl. The high protein of tofu, the added chia seeds and almond butter, and the extra hit from the protein powder, provides a big punching plant based protein start to the day.
You can eat this with fruit, alongside a muffin or my favourite is with some crunchy granola on top to add some texture.
This breakfast fuelled me today for a long dog walk and a hilly run session.
Pro High Tofu (2 servings)
- 1 packet of silken tofu (300g)
- 1 tablespoon almond butter
- 1 tablespoon maple syrup
- 1/2 teaspoon vanilla essence
- 1 tablespoon hemp protein powder (or other plant based protein powder)
- 1 tablespoon sesame seeds
- 1 tablespoon chia seeds
Some raw cacao, banana and granola of choice – or anything that goes!
In a blender, blend the tofu, almond butter, maple syrup, vanilla essence and protein powder then stir in the seeds. This keeps in the fridge for a few days.
This was inspired by an Yotam Ottolenghi barley and orange pudding. I thought it had breakfast written all over it, so I played around and made it more breakfast than pudding. The barley does take a while to cook, so it’s worth making it the day before and then just warming it up in a pan with an additional glug of milk to soften it up again.
This has a much more ‘bitey’ texture than normal oat porridge, in fact it probably isn’t really a porridge at all, but the cooking and serving is similar so I think I can get away with it. It also has more protein than oat porridge, and that has to be a good thing.
Barley & Orange porridge (makes two portions)
- 125g pearl barley
- 700ml coconut milk (or other milk of choice)
- 1 tablespoon brown sugar
- 1 vanilla pod
- One orange
- Plus toppings of choice
In a saucepan put the barley, sugar, vanilla pod (scrap out the seeds and add these and then add the remaining pod as well), milk and the grated zest of the orange. Bring to a boil and then simmer for about 50-60 minutes. Keep checking in case you need to add a bit more milk. The barley should keep some of its bite.
Then either eat straight away and add your toppings, or cool and put in the fridge overnight. Remember to take out the vanilla pods before eating.
Melt a bit of coconut oil (or other oil) into a small pan and add some orange segments and a bit of brown sugar. Heat for a couple of minutes to soften and caramelise the orange.
Other toppings include:- cacao nibs, chocolate coconut yoghurt (truly lovely with this), sesame seeds work well too.