Blackcurrant Crumble Bars

Full credit for these goes to Angela from Oh She Glows, these are completely inspired by her Raspberry Chia Seed Jam Oat Crumble Squares. I followed her recipe with a few little tweaks and they came out so so so well, the blackcurrant 'jam' has a little sharpness, the topping is golden and crunchy and the base is just sweet and delicious. They are made from natural ingredients and sweetened with natural sweeteners (maple syrup and date syrup!) so you're getting a load of goodness and nothing nasty, they would even make a yummy on the go breakfast!

Ingredients

Blackcurrant Jam

3 cups of blackcurrants (fresh or frozen)

4 tablespoons maple syrup

2 tablespoons chia seeds

Oat Crumble

1 tbsp chia seeds mixed with 4 tablespoons water, left to set for 5 minutes

1/3 cup coconut oil, melted

1/4 cup maple syrup

2 tbsp date syrup

1 tsp vanilla extract

2 1/2 cups oats

1/2 cup oat flour (you can make your own by blending up oats)

1 cup almond flour

1/2 tsp baking powder

1/2 tsp salt

Method

1. Preheat the oven to 170 degrees, and line an 8 inch square baking tray with baking paper (I used a silicone tray so need for baking paper!)

2. In pan combine the jam ingredients and heat gently whilst stirring, the blackcurrants will begin to break down and combine with the syrup. Simmer over a low heat for 20 minutes, stirring frequently, whilst preparing the oat crumble. Leave the jam to cool for 10 minutes before adding over the base

3. In a large mixing bowl combine the chia seed water mixture, coconut oil, maple syrup, date syrup and vanilla extract, stirring until the ingredients are combined

4. Gradually stir in the dry ingredients to make a sticky dough

5. Press about two thirds of the mixture into the baking tray, using baking paper to press it down firmly and smoothly

6. Spread the jam (once cooled!) over the base evenly, and then sprinkle the remaining oat mixture over the top

7. Bake in the oven for 20-25 minutes, until the top is golden brown, then remove from the oven and leave to cool for 20 minutes. Carefully divide the bake into squares, and place on a cooling rack until completely cool, then store in an airtight container, if they make it that far!

Smashed Edamame and Mint Toast

I only recently 'discovered' smashed edamame whilst browsing through healthy recipes on Pinterest, and its quickly become one of my go to quick meals. The edamame beans are a great vegetarian and vegan protein source, as well as containing fibre, healthy fats and carbohydrates. Wholemeal toast is a good slow release carbohydrate, so will keep you energised throughout the day and avoid blood sugar spikes and energy slumps. It makes a really nice, higher protein alternative to avocado toast, and if you buy frozen edamame beans this recipe is completely store cupboard! To make the smashed edamame I added half a cup of edamame beans to a blender, along with a handful of mint (don't skip this, it is super delicious!) and a splash of olive oil, and blitzed until the beans made a hummus like consistency. This would also be really nice on rice cakes as an on the go snack, and even as a dip with veggie sticks!

Almond Chai Latte

I love tea, and recently I've been loving this chai tea from T2 Tea, it is so aromatic, sweet but not sickly, and so warming. I love coffee shop chai lattes, but they are so full of sugar and other additives that I've been looking for a way to make my own more natural version, which is how I came up with this, and I am completely obsessed with it. It isn't really a recipe, but it is so delicious I wanted to share it. In order to make it, brew 1 tsp of chai tea in hot water (I use this tea diffuser), filling the mug about a third of the way up. Whilst this is brewing (I let in brew for about 5 minutes so it's a little stronger than recommended as it gets diluted by the milk) heat the almond milk in the microwave or on the hob, along with 1 tsp of cinnamon and 1 tsp of honey (agave nectar would work as a vegan substitute). When the milk is hot, froth it up so there is a thick foam on the top, remove the diffuser from the tea, and top the tea with the frothy almond milk. Give the mug a good tap down to mix the tea with the milk, then sprinkle with cinnamon and find a quiet place to curl up and enjoy!

Blueberry, Lemon and Cashew Energy Balls

These taste like blueberry and lemon muffins, so nice and perfect for an on the go snack. The blueberries and oats provide carbs for energy, and the cashews have healthy fats and protein. The lemon juice just adds a little more flavour and brings all the ingredients together perfectly. They are so quick to make, keep them in the fridge and grab a couple whenever you need a little yummy boost of energy.

Ingredients

80g oats
100g dried blueberries
50g cashews
3 tbsp lemon juice

Method

1. Add half of the oats to a food processor and blitz to a fine milled flour like consistency
2. Add the rest of the oats, the cashews and the blueberries and blitz until they start combine
3. Add the lemon juice and blitz again, the ingredients should combine to make a dough like consistency
4. Roll the mixture into balls (you should make between 10-12) and place on a plate and refrigerate. After a couple of hours you can transfer these into a Tupperware and keep them in the fridge until you're ready to snack on them!

Mango,Lime and Coconut Dessert

I love coming up with healthy dessert alternatives, and this one is so good and would also make a yummy breakfast! Mango, lime and coconut are such a good combination, it tastes so summery and tropical and feels like you're eating ice cream, but it so much lighter and packed with healthy ingredients. The agave nectar has a lower glycemic index than refined sugar, meaning it won't cause such of a spike in blood sugar levels, and I love using coconut oil as a healthier alternative for other oils, plus the coconut flavour compliments this dessert perfectly. Using frozen fruit gives the topping the ice cream like consistency, which makes this dessert feel so much more indulgent than it is!

Ingredients

(Makes 2)

Base

80g oats
15g dessicated coconut
2 tbsp coconut oil melted
2 tbsp agave nectar

Topping

160g frozen mango
100g Greek yogurt
3 tbsp lime juice
lime rind and dessicated coconut to decorate


Method

1. In a blender combine the oats, coconut, agave nectar and melted coconut oil. Blitz the ingredients until they combine to make a dough like consistency
2. Press the mixture into the bottom of two Mason jars, pressing it down firmly. Place the jars in the freezer and leave to chill for three hours or until you are ready to serve
3. Just before you are ready to serve, combine the mango, yogurt and lime juice in a blender and blitz to an ice cream like consistency
4. Top the bases with the mango mixture, decorate with the lime rind and a sprinkle of desiccated coconut and serve straight away

Quick Tomato and Basil Soup

This is really so easy. I love making soup from scratch as it really doesn't take very long, its the perfect way to use up veg and it doesn't need any of the additives and preservatives in supermarket soups. This soup is pretty much store cupboard, so it makes a perfect meal when you're low on ingredients, you could even substitute the basil for dried herbs if you needed to. I like having bread or crackers with soup as it balances the meal, adding carbohydrates and extra fibre, and I also top my soup with seeds to add protein and some crunch.

Ingredients

(Serves 2)

2 onions

1 tbsp olive oil

1 tin chopped tomatoes

a handful of basil

salt and pepper to taste

Method

1. Saute the onions with the olive oil in a pan until soft

2. Add the tomatoes and basil, and simmer over a low heat for 10 minutes

3. Take the pan off the heat and blitz the ingredients using a stick blender

4. Taste, and add salt and pepper to season depending on your taste

5. Serve up and top with seeds and fresh basil!

Fruity Breakfast Zoats

Zoats, or zucchini oats, are quickly becoming one of my go-to breakfasts, and although it sounds a little strange, don't knock it til you've tried it. Zoats are basically grated zucchini cooked with oats and milk in a porridge. Adding the zucchini adds fibre, nutrients and volume to the porridge, and you really can't taste the courgette. I've topped this with banana slices, almond butter and berry and apple compote. which is just some 1/2 cup frozen summer fruits and one apple finely diced microwaved for around 5 minutes, until the apple goes soft.

Ingredients

1/2 - 1 cup of grated zucchini

40g oats

1 - 1 1/2 cups of almond milk (or another milk of your choice)

1 tsp maple syrup

1 tsp cinnamon

Method

1. Combine ingredients in a large bowl, stirring well, and microwave for 5 minutes, stirring every sixty seconds. It really is that easy!

Onion Soup

This soup is a vegan take on a traditional French onion soup. The secret ingredient here is the Marmite, which not only adds flavour, but also B12 vitamins which can be difficult for vegetarians and vegans to get. It isn't over powering though, so don't let it put you off! It takes a while to prepare, but is definitely worth the wait- serve with some French bread and you've got a perfect balanced lunch!

Ingredients

(Serves 4-6)

5 white onions, peeled, halved and thinly sliced

1 tbsp olive oil

1 tsp Marmite (to taste depending how strong you like it!)

1 litre of vegetable stock

freshly ground black pepper to taste 

chopped parsley to garnish

Method

1. Gently fry the onions in the olive oil over a low heat, for 20-30 minutes until soft and slightly caramelized

2. Add vegetable stock and Marmite, stir together and simmer gently for a further 20 minutes

3. Serve with black pepper, parsley and optional grated cheese!

Apple, Cinnamon and Raisin Porridge

This definitely doesn't count as a recipe but it is so good it had to be shared. It has one apple, a handful of raisins, a teaspoon of cinnamon and a teaspoon of almond butter, along with oats and almond milk. I cooked the oats with half the apple and half the raisins and the cinnamon for about four minutes, cooked the other half of the apple separately for about three minutes so it softened, then topped the oats with the apple and rest of the raisins, a teaspoon of almond butter and a sprinkle of cinnamon. It's the perfect start to the day, full of nutrients to keep you full and energised all morning!

Gluten Free Alternative Replace oats with gluten free oats

Quinoa Burrito Bowl

This dish is super easy, delicious and nutritious. It is inspired by a Mexican style burrito but much healthier, using only whole plant based foods. I use quinoa as an alternative to rice or cous cous as it is higher in protein, and also has a bit more bite to it, but feel free to substitute the quinoa with a different grain. This dish is completely store cupboard (minus the avocado!) as you could use frozen peppers and dried chili rather than the fresh ingredients, which makes this perfect when you're running low on fresh food. The 'guacamole' is just a mashed avocado, so you're getting all the healthy fats and no additives as you would with a store bought version. It is also completely vegan, but for a vegetarian version you could top with a little cheese, and meat eaters could add some chicken to the sauce mixture, though with the kidney beans you really don't need it.

Ingredients

(Serves 2)

2 red onions
2 peppers
1 tin chopped tomatoes
1 tin kidney beans
1 fresh red chili
1 tsp Fajita seasoning
150g quinoa
1 avocado
bunch of chives for topping

Method

1. Slice the onions and the peppers into strips, and chop the chili, and fry in a pan with a little olive oil until they start to soften
2. Add the chopped tomatoes and kidney beans to the pan and simmer over a low heat for 10-15 minutes
3. Whilst the sauce is cooking, add the quinoa to a separate pan with water and simmer for about 15 minutes
4. With the sauce and quinoa cooking, prepare the avocado but mashing it in a bowl with a dash of olive oil
5. Drain the quinoa and take the sauce of the heat, and serve. Top each serving with the avocado and some chopped chives for a little extra flavour, and tuck in!

Cranberry, Orange and Almond Energy Balls

I have been planning these energy balls for a while, I love cranberry and orange as a flavour combination, and these do not disappoint. The oats add some bite, and the almond flavour is subtle but comes together perfectly with the fruit. Cranberries contain antioxidants and are good for urinary health, the orange provides vitamins and the almonds are full of minerals. I love these pre or post exercise, to help with energy or recovery, but they also make a nice snack or as a little dessert if you fancy something sweet after a meal.

Ingredients

(Makes about 10)

80g dried cranberries

80g oats

40g golden raisins

1tbsp almond butter

40g ground almonds

1 orange

Method

1. Put the oats in a food processor and blitz. You want the oats to retain some of their shape to add bite to the balls, so don't over blitz here, the aim is just to break them up a little

2. Take the rind of the orange and add to the food processor, along with the cranberries, raisins, almond butter and 20g ground almonds. 

3. Juice the orange and add 1tbsp of the juice to the mixture, and blend it all together until it combines into a thick dough consistency

4. Divide the mixture into 10-12 pieces and roll into balls. Roll the balls in the remainder of the ground almonds to give them a coating of the almonds, and place on a plate

5. Refrigerate for 2 hours, then store in a container in the fridge for up to about 5 days for a quick and easy snack!

Gluten Free Alternative Replace oats with gluten free oars

Smashed Avocado Mint Toast

This is so simple I don't think it really counts as a recipe, but it is delicious and nutritious so it has a place on my blog. Avocado toast is one of my go-to meals, and the toasted mozzarella makes this feel like winter comfort food, whilst still being light and healthy. The avocado mixture is prepared using olive oil, chopped cherry tomatoes, a spritz of lemon juice and chopped mint with the avocado. The mixture is then spread on the toast, topped with a little mozzarella, and grilled until the cheese melts.

Apple and Cinnamon Oat Cookies

Oats are my absolute favourite, I love the texture, taste and their nutritional profile is great. The apple and agave nectar in these cookies add the sweetness so no need for refined sugar, and the coconut oil is a healthier replacement for the butter or margarine in traditional cookies. Apple and cinnamon are a match made in heaven, the combination is so delicious! These are perfect for lunch boxes and go down a treat with a cup of tea mid afternoon, or could even be an on-the-go breakfast.

Ingredients

(Makes 10-12)

100g oats

90g rice flour

1 1/2 tsp baking powder

1 1/2 tsp cinnamon

2 tbsp melted coconut oil

1 egg

1 tsp vanilla extract

1/2 cup agave nectar

2 apples, finely diced

Method

1. In one bowl, whisk together the egg, coconut oil, vanilla and agave nectar

2. Stir in the oats, rice flour, cinnamon, baking powder and apple

3. Cover the bowl, and refrigerate for 30 minutes

4. Preheat the oven to 170 degrees, and line a baking tray with baking paper

5. Shape the mixture into cookies and place on baking tray, you should get about 10-12 out of this mixture. Place the tray in the oven and bake for 13-15 minutes

6. Remove the tray from the oven and transfer the cookies onto a cooling rack. When cool store in an airtight container and eat within 5 days, if they last that long!

Gluten Free Alternative Replace oats with gluten free oats

Chocolate Energy Balls

Having such an active job I end up having lots of my meals/snacks on-the-go, and although store bought options like Nakd bars really don't have anything nasty in, I like to make my own alternatives when I have time. These energy balls pack a hit of fibre and carbohydrates, and also satisfy any sweet or chocolatey cravings, so make a perfect pre/post workout or a late evening sweet snack. The wheat biscuits are the unusual ingredient here, but they add fibre, slow release carbohydrates and a bit of crunch, so go with it!

Ingredients

(Makes 15)

125g dates soaked for 30 mins in 50ml of hot water
50g raisins
50g peanut butter
2 wheat biscuits (Weetabix)
1 tbsp raw cacao powder (and a little extra for rolling)

Method

1. Drain the dates and add to the food processor with the raisins and peanut butter. Blitz until combined
2. Add in the wheat biscuits and raw cacao, and blitz until all the ingredients are combined and you have a thick dough consistency
3. Pour a little cacao into a small bowl for rolling. Taking pieces of the mixture, roll into balls and roll in the cacao powder to give a chocolatey coating, then place on a plate. The mixture should make about 15 balls
4. When all the balls are prepared on the plate, place the plate in the fridge and refrigerate for 1 hour. After an hour they will be ready to eat, but store them in the fridge until you need your energy boost!

Gluten Free Alternative Replace wheat biscuits with 50g gluten free cereal

Carrot, Orange and Ginger Soup

This soup is full of nutrients, perfect for boosting your immune system mid winter. The orange and ginger flavour really comes through, so it adds a little extra to a carrot soup, as well as adding extra vitamins, anti inflammatory properties and aiding digestion.

Ingredients

(Makes 4 servings)

3 carrots, diced

1/2 litre of vegetable stock (I use 2 tsp of Bouillon in 500ml of water)

1 onion, finely chopped

1-2 tsp grated fresh ginger root

juice of 1 orange

Method

1. Bring the vegetable stock to the boil in a large saucepan, and add the carrots and onion. Simmer for 20 minutes until soft

2. Blitz the ingredients in a food processor or using a stick blender, depending how smooth you like your soup. This wasn't blitzed for long, so it retained some texture.

3. Stir in the ginger and orange juice, and simmer for a further 5 minutes. Season to taste and serve!

Celeriac Slaw

This recipe is a nice alternative to traditional coleslaw, and a lot lighter too. This side dish is high in fibre, nutrients and vitamins, and you can play around with the veg, try swapping out the celeriac for cabbage or carrot. 

Ingredients

(Makes a large bowl)

1 celeriac, peeled

juice of 1/2 a lemon

2 tbsp light mayonnaise

1 tbsp 0% fat Greek yogurt

2 tsp Dijon mustard

Method

1. Grate the celeriac, toss it in lemon juice and put it to one side

2. Combine the remaining ingredients in a separate bowl, and then pour over the celeriac and stir it through. Garnish with lemon and coriander and serve as a side dish!

Maple and Pecan Granola

This recipe is adapted from Hugh Fearnley-Whittingstall's granola recipe, which me and my mum made for some homemade Christmas presents. It is full of goodness, with fibre, slow release carbohydrates, healthy fats, protein and immune system boosting properties. Homemade granola is so much better compared to store bought options, and it's perfect served with yogurt, fruit or cold milk for breakfast.

Ingredients 

350g oats (I used a mixture of jumbo oats and normal oats)

150g broken pecans

75g pumpkin seeds

75g sunflower seeds

50g linseeds

50ml coconut oil

50ml water

2 tsp vanilla extract 

150ml maple syrup

Method

1. Preheat the oven to 150 degrees. Gently heat the coconut oil until it is liquid, and combine with the water, vanilla and maple syrup

2. In a separate bowl combine the dry ingredients

3. Pour the maple syrup mixture over the dry ingredients and mix thoroughly, so that all of the dry ingredients are coated

4. Line two baking trays with baking paper and spread out the mixture over the trays. Place the trays in the hot oven and bake for 50 minutes, turning the mixture every 10-15 minutes

5. Remove from the oven and let the mixture cool completely, then store in an airtight container or decant into jars for delicious homemade gifts!

Gluten Free Alternative Replace oats wit gluten free oats

Cleansing and Healing Green Soup

This soup is inspired by a Persian recipe, from a friend of a friend who is Iranian. The recipe is a variation of a soup from Persia, made by the pilgrims when they were sick to help them heal. The quantity of the herbs makes this soup very fragrant, with the lentils offering a boost of protein and the spinach adding iron. It might not actually cure your illness, but it is delicious and full of goodness to support your body.

Ingredients

(Makes 4 servings)

1 litre of veg stock (I used 4 tsp of Bouillon in 1 litre of water)

2 onions

1 tin of brown lentils

1 leek

1 bunch of coriander, roughly chopped

1 bunch of dill, roughly chopped

a packet of baby spinach

Method

1. Prepare 1 litre of veg stock following instructions on the packet, and bring to the boil in a large saucepan. Whilst the stock is boiling chop the onions and leek, and add to the boiling stock. Let it simmer for forty minutes

2. Drain the lentils and add to the pan, with the coriander, dill and baby spinach. Simmer for a further five minutes

3. Serve with a squeeze of lime and enjoy!

High Fibre Blueberry Breakfast Muffins

I made this recipe as I was looking for some new breakfast ideas and for some homemade refined sugar free alternatives to store bought cereal and protein bars. I wanted a high fibre content with slow release carbohydrates so they would be sustaining and energising, and most importantly I wanted them to be refined sugar free. These use buckwheat flour and oats rather than refined white flour, and a combination of banana and maple syrup to sweeten them. They work out at around 130 calories per muffin, and they taste so amazing, they really are a great swap for sugary coffee shop muffin or supermarket cereal bar.

Ingredients

(Makes 12)

100g oats

50g buckwheat flour

2 bananas (the riper the better)

3 eggs

1tsp cinnamon

1tsp baking powder

1tbsp maple syrup

15g chia seeds

15g pumpkin seeds

15g sunflower seeds

120g blueberries (I used frozen blueberries)

For the topping:

1tbsp coconut oil

1tsp maple syrup

1tbsp oats

2tsp sunflower seeds

2tsp pumpkin seeds

Method

1. Preheat the oven to 180 degrees and line a muffin tray with 12 muffin cases. In a food processor, combine the oats, buckwheat flour, baking powder and cinnamon, and blitz until the ingredients are combined and the oats are finely milled

2. Place the flour mixture in a bowl with the rest of the dry ingredients and put to one side. In the food processor combine the banana, eggs and maple syrup, and blitz until the ingredients are fully mixed

3. Stir the egg mixture into the bowl of dry ingredients

4. Gently fold in the blueberries, be careful not to over stir here as you want the blueberries to keep their form!

5. In a separate bowl you can prepare the topping- gently heat the coconut oil and maple syrup until the oil is liquid, and stir in the oats and seeds so they all have a coating of the syrup/oil mixture

6. Spoon the muffin mixture into the cake cases, evenly among the 12 cases. Add a teaspoon of the topping onto each muffin, and place the cakes into the oven

7. Bake for 20 minutes (give or take a couple of minutes depending on the oven- you can check if they are done by sticking a fork into the muffin, if it comes out clean they are done!) and remove from the oven. Place on a cooling rack and when cool store in an airtight container. Enjoy in the morning for a sustaining on-the-go breakfast or throughout the day for a fibre rich boost of energy!

Gluten Free Alternative Replace buckwheat flour with brown rice flour and oats with gluten free oats

Berry, Greek Yogurt and Honey Smoothie

This isn't really a recipe, but it is such a good smoothie combination it had to be shared. I used a handful of frozen berries, 1/2 cup of Greek yogurt, a teaspoon of honey, topped it up with almond milk and just blended it up- delicious!

Dairy Free Alternative Replace yogurt with coconut yogurt for a similar creamy consistency