Healthy Oats Bars

Hello everyone, I hope you’ve all had a great day.

I’m still on a journey of making baking treats that don’t contain as much sugar and this recipe was a combination of oat muffin recipes which I found online. As you can see, the mixture was very flapjack like so rather than adding more liquid I just put it into a flat baking tray to make these delicious oat bars. This recipe was a bit of an experiment for me and it turned out okay, not too sweet but very filling.

My top nutritional ingredient from these bars are the oats, a staple in most households and fairly cheap in the supermarket depending on the brand. Studies show that oats have many health benefits and are known to be one of the healthiest grains on earth. In the UK, many people do not consume enough fibre and oats are a great source of fibre which helps to keep the gut healthy and possibly reducing issues such as constipation.

Recipe: Healthy oat bars (makes 16)

Ingredients

220g oats, extra to sprinkle on top

120ml milk

1 tbsp maple syrup

80ml oil

60g soft brown sugar

1 egg

140g wholemeal flour

1/2 tsp baking powder

1/2 tsp mixed spice

Method

  • Firstly, preheat the oven to gas mark 6 and line a baking tin with parchment paper.
  • Mix the dry ingredients in a large bowl and whisk the wet ingredients separately.
  • Gently combine together, stirring well and pour into the prepared baking tray.
  • Bake in the oven for 25 minutes and allow to cool for at least 10 minutes before eating.

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*Nutritional information sourced through the British Nutrition Website.

Lemon and Chia Seed Loaf

Hello everyone, I hope you’ve had a great day.

Today’s post is a healthy one and a great snack when feeling peckish. I got the recipe from here a website dedicated to showing the nutrition of chia seeds with a range of recipes, the only difference is that I didn’t include the lemon curd. I found this recipe because I was trying to find something I could bake using chia seeds as I’d recently brought a packet with the intention of making chia pudding but the texture and taste wasn’t for me, a cake was my next option. Chia seeds are a great superfood known for being a rich source of fibre, omega-3 fatty acids and protein which is great if you are vegan/vegetarian because they are a great nutritious plant source. Overall, I really liked this cake because it wasn’t too sweet and I was able to appreciate the refreshing flavour of the lemon zest.

Recipe: Lemon and chia seed loaf (makes 1 loaf tin)

Ingredients

60g caster sugar

50g butter

1 egg

150g plain flour

1 tsp baking powder

1 lemon, zested

75ml milk (or milk alternative)

15g chia seeds

Method

  • Preheat the oven to gas mark 6 and line a loaf tine with baking paper.
  • In a bowl, mix the sugar and butter together and beat in the egg.
  • Next sift the flour, baking powder and zest into the bowl and combine.
  • Add the milk and chia seeds, give it a final mix and pour into the loaf tin.
  • Place in the oven and bake for 30-35 minutes.
  • Leave to cool completely before eating.

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Kale Pesto

Hello everyone, I hope your Tuesday has been well.

Today’s post is nice and quick, a kale pesto that goes perfect with pasta, pizza, salads, sandwiches or tortilla chips. Pesto is a great filler food because it can be added to almost anything and you can customise it to your own taste by adding or taking away some of the ingredients for a smoother/grainier texture. Pesto is commonly eaten in Italy mixed in with pasta. This pesto recipe is a great balance, although we are using oil, olive oil is known to be a healthier variety containing monounsaturated fats which is linked to many health benefits including increased good cholesterol and weight loss. There is also a nutritious balance of kale and walnuts which provide the body with antioxidants essential for supporting the immune system.

Recipe: Kale pesto

Ingredients

40g kale

40g walnuts, toasted in a dry pan

1 garlic clove, crushed

1/2 lemon, juice

40ml olive oil

Pinch of salt and pepper

Method

  • Wash and prepare the ingredients together, add to a blender and blitz until smooth with a few lumps.
  • If you don’t have a blender you can mash everything together in a pestle and mortar which is what I did.
  • Store in an air tight container for up to 3 day or in the freezer for 1 month.

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Fried Plantain

Hello everyone, I hope your day has been well.

I thought today I would write a quick post about one of my favourite foods… PLANTAIN!!! It is from the fruit family and is often fried or boiled when eating, as opposed to eating it raw. I prefer when plantain is slightly ripe but not too soft, see the first image below, I prefer the middle one. My favourite way to cook plantain is sliced into circles and fried. I really like it when the edges get crispy and golden. Although sweet, plantain is actually quite nutritious once cooked, containing a high value of vitamin A, vitamin C and fibre. It is great as little snack to keep you going throughout the day as well as an accompaniment with most dishes. Plantain is eaten all over the world where ever it grows from parts of Africa, to south America and many Caribbean countries. It is also widely transported around the world to countries where fried snacks are popular.

Comment below your favourite foods!!

what’s the deal with plantains
Image from https://www.thepioneerwoman.com/food-cooking/recipes/a77725/whats-the-deal-with-plantains/

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Red Cabbage and Kale Pizza

Hello everyone, thanks for stopping by my blog today.

Today’s post is a fairly healthy pizza recipe, including toppings like red cabbage, kale and sweetcorn. All very nutritious and beneficial for the body. I like using kale on a pizza because it gets nice and crispy in the oven similarly the red cabbage stays slightly hard and adds an extra crunch to the pizza. Although I have used mature cheese, mozzarella is a great alternative for a healthier low fat option.

I am aware that cabbage of pizza is a little unusual however, I often enjoy trying new things and I had a feeling it wouldn’t disappoint. Red cabbage is an amazing vegetable because it is fairly versatile and can be eaten as a side to a main meal, used in coleslaw or sliced into steaks and seasoned for a vegan burger alternative. The health benefits of red cabbage are numerous, the vitamin C acts as an antioxidant in the body and protects our cells, it is also a great source of folate which is imperative during pregnancy to help the body produce red blood cells, carrying oxygen from the lungs to other areas of the body.

Recipe: Red cabbage and kale pizza (makes 1 tray)

Ingredients

250g plain flour

Pinch of salt

1/2 tsp caster sugar

4g dried yeast

150ml warm water

1 tsp oil

3 tbsp tomato sauce

150g mature cheese, grated

80g sweetcorn

50g kale, roughly chopped

40g red cabbage, thinly sliced

Method

  • Sift the flour into a large bowl and add the salt, sugar and yeast. Mix together and make a well in the middle.
  • Pour the warm water into the well along with the oil and use your fingers in circular motions to form a smooth dough.
  • Knead the dough for 5 – 10 minutes and leave to rest in a warm place for 1 hour until it has doubled in size.
  • After the hour is up, preheat the oven to gas mark 5 and lightly grease an oven tray with oil.
  • Knock the air out of the dough a little, then roll out onto a floured surface until it reaches the same shape of the oven tray.
  • Carefully place the dough onto the tray and add the tomato sauce, kale, sweetcorn and cheese.
  • Put in the oven for 25 minutes until the edges are golden and the cheese has melted.
  • Leave to cool for a few minutes before serving!

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*Nutritional information was found through Google*