Category: Snacks & Desserts

hummus

5-minute Roasted Pepper Hummus

hummusOk, I confess – it’s a slight cheat because you’re going to be using ready-roasted peppers but I’m all for time saving if it helps you to eat well. If you make a batch of this hummus at the start of the week (5 mins is literally all it takes) you can use it to slather over oatcakes or veggies for an instant snack, or to top salads, making lunch a bit more interesting.

Why hummus? Chickpeas are a great source of protein and fibre, both of which keep you feeling fuller longer. Fibre also feeds the healthy bacteria in the gut, which support immune function.

Another plus – you can make this hummus in a nutribullet, although a normal food processor or a hand blender will work too. If using a hand blender you’ll just need a tall container or measuring jug to blend in. This hummus is also made without oil – a trick I learnt from Ottolenghi.

Ingredients – makes a reasonable sized tub, about 4 serves

  • juice of one lemon
  • 50 grams light tahini (sesame seed paste – you can buy from a supermarket or health food store)
  • 1 garlic clove, peeled and roughly chopped
  • 400g can chickpeas, drained and rinsed
  • 2 jarred roasted peppers, drained and roughly chopped (most big supermarkets will sell these)
  • 50ml cold water
  • salt and pepper to taste

How to

  1.  Pour the lemon juice and tahini into your blender and pulse for about 20 seconds then scrape down the sides. This will whip the tahini and lemon into a thin ‘sauce’, helping the other ingredients to blend.
  2. Tip in the garlic, half the chickpeas, red peppers, then the other half of the chickpeas on top. Finally pour over the water – this will help everything to blend more
  3. Blend for about 10- 20 seconds – then stop and scrape down the sides. Season with salt and plenty of black pepper then blend again until you have a smooth consistency.
  4. Transfer to a tub and refrigerate until ready to eat (although a quick dollop on a piece of sourdough is highly recommended).

Nutrition – per quarter tub

Cals 165      Protein 7g     Fat 9g     Carbs 12g   Fibre 4g

 

 

savoury_flapjack_crop

Savoury 3-seed and cheese flapjacks

flapjacksOats are a great energising food because the carbohydrates they contain are digested slowly, giving you steady energy.

Flapjacks are normally packed with sugar and syrup, but these savoury flapjacks are the ultimate sugar free snack and will turn the way you think about flapjacks upside down! With seeds and olive oil they’re a great source of healthy fats, plus there’s even a dose of veggies involved. Better still they are ridiculously EASY to make.

Make a tray and wrap individually for a ready-to-eat snack that’s perfect pre-workout or to fuel a busy afternoon or morning. They’re also great for a grab and go breakfast!

Ingredients

  • 150g whole rolled oats
  • 1 carrot or zucchini, grated
  • 4oz mature grated cheddar or parmesan
  • 1 generous tbsp olive oil
  • 2 eggs
  • 3oz mixed seeds or omega 3 seed mix (I used pumpkin, chia seeds and sunflower)
  • pinch salt and black pepper
  • teaspoon dried rosemary (optional)

How to

  1. Pre-heat an oven to around 160c/320F, grease and line a square baking pan (around 8 inch)
  2. Weigh out the ingredients, whisk the eggs and grate the carrot and cheese
  3. Pour the oats into a large mixing bowl with the carrot, seeds and seasoning. Mix with your hands to combine everything evenly
  4. Pour in the eggs and oil and use your hands or a wooden spoon to mix everything together until you have a sticky ball
  5. Tip the mix into your baking pan and use your hands to press the mix evenly into the pan, then use the back of a spoon to smooth over the top so you have a flat surface
  6. Place the pan in the oven and bake for 25 minutes until golden then remove and allow to cool for 10 minute before removing from the pan and cutting into squares.

Nutritional info

Per flapjack, based on 9 squares

Calories

Carbs

Fat

Protein

152

13

8

6
beet_hummus large

Beetroot hummus

beet_hummusI love beetroot. Not only is the colour FANTASTIC in everything from juice to risotto, it boasts superb health benefits. The earthy vegetable is rich in nitrates, which can help relax blood vessels boosting blood flow.

Eaten regularly, nitrate rich foods help regulate blood pressure and can even help you use oxygen more efficiently during exercise – what’s not to love?!

This beetroot hummus is quick to whizz up – if you have a good fruit and vegetable market near by you may be lucky enough to find beetroot sold ready roasted, otherwise you can bake in the oven, or buy the non-pickled sort.

Serve with veggie sticks, baked sweet potato chips or toasted pitta. It’s also great spread on rye toast and topped with feta.

Ingredients

  • 1 x 440g / 14 oz canned chickpeas
  • 2 cloves garlic
  • 2 tbsp tahini (sesame seed paste) or almond butter
  • 2-3 medium cooked beetroot (roast in foil for 40 minutes then cool and remove the skin)
  • juice of half a lemon
  • 50-100ml cold water
  • salt and pepper to season

How to

  1. Drain and rinse the chickpeas and pat dry. Roughly chop the beetroot
  2. Place the chickpeas and beetroot in a food processor with the tahini, lemon juice and garlic
  3. Start the motor and then drizzle in the water until the mixture starts to move – then blend until you have a smooth-ish paste. Taste  – then season with a pinch of salt and pepper if needed and blitz again to mix through
  4. Transfer to a dish and dress with a sprinkle of cumin or drizzle of olive oil.
berrysmoothie

Choco-berry power smoothie

small berry smoothieThis smoothie is a great speedy breakfast or filling snack.

It’s rich in protein (which helps you stay fuller longer), plus it packs 3 servings of antioxidant rich fruit and veggies.

Prunes might not be your usual smoothie partner, but they provide a burst of natural energy, plus they’re a secret bone builder – in one study from Florida University, women eating a handful of prunes a day experienced improvements in bone density.

If you don’t have any frozen fruit you can use fresh and add a cup of ice – I love the cool creamy texture this creates, it’s almost like having guilt free ice-cream!

Ingredients 

  • 1 cup milk of your choice (can use dairy free alternatives if preferred)
  • 1 scoop chocolate whey protein
  • 1 cup / 100g frozen blackberries or raspberries
  • 2 big handfuls spinach (around 80g / 3oz)
  • 2-3 pitted prunes

How to

  • Pour your milk into a blender then add the remaining ingredients. Blend for 30 seconds until smooth. Pour into a glass and enjoy straight away.
oatcakes

Homemade Oatcakes

oatcakes smallI love oatcakes – I must go through a pack a week.

A great portable snack, oatcakes are rich in fibre which means slow release energy. Teamed with a protein rich food (think cottage cheese,  a chunk of salmon or boiled egg) or a splodge of peanut or almond butter they stave off hunger for a few hours, plus they’re a lifesaver if you’re follow a wheat free or low FODMAP diet.

Tonight I had a go at making my own oatcakes- not only was it super simple, they taste brilliant. Plus for the price of a bag of oats and bottle of olive oil (which you may already have), you can keep yourself in oatcakes for a good few weeks to come (depending on how many you eat at once). Plus its always nice to have the the satisfaction of saying ‘I made those!”

Here’s the basic recipe – feel free add adding herbs, seeds and spices. My next batch will be pumpkin seed and Parmesan.

Ingredients

  • 200g oats
  • 50ml extra virgin olive oil
  • 50-100ml hot water
  • sea salt and cracked black pepper
  • seasoning / flavourings as you wish

How to

  1. Preheat your oven to ~ 160-180c (depending on fan assisted, err on the side of caution to avoid burning.  Line a couple of baking trays with parchment.
  2. Unless your oats are finely milled, pop half of them into a blender and blitz lightly until you have a finer texture
  3. Tip both lots of oats into a large bowl with the salt and pepper. If you’re adding other ingredients this is the time to pop them in.
  4. Pour in the olive oil and mix with your hands. Once the oats are coated with the oil add the water (being careful not to burn yourself) and mix to a sticky ball – it will take a while for the oats to come together. Once you have a pliable mass, roll into a ball and chill for about 20 minutes.
  5. Flour a work surface and roll out your dough to around 4-5mm thick. Using a cookie cutter or the top of a mug, cut out your oatcakes and pop onto the baking trays – you can press bits together so don’t worry if they’re slightly haphazrd.
  6. Cook for around 15 minutes until crisp and golden – you might need to turn the trays. Cool and seal in tupperware or similar to keep fresh.
muffins

Courgette and Parmesan Breakfast Muffins

muffins _bigSome days you need breakfast FAST! Let me introduce you to my mini frittatas.

If you’ve read my posts you’ll know I am a fan of eggs – not only do they contain loads of good stuff like choline and vitamin D, they are a handy source of protein – around 6 grams per egg. Post workout, 3 eggs will give you the recommended dose of protein to support muscle recovery.

If that wasn’t enough they’re also cheap and can be turned into wonderful things very quickly. Like these frittatas. I used courgette and Parmesan, but you
can add other veg and cheese as you choose.

Veggie friendly and suitable for the low FODMAP diet, they’re great hot or cold – in fact leftovers are brilliant for lunch on the go or as a high protein snack.

Ingredients

  • 6 eggs
  • large splash milk
  • salt and pepper
  • 3 spring onions finely chopped (use the green part only if following low fodmap diet)
  • one courgette, grated
  • 60 grams grated parmesan / cheddar
  • handful chopped chives (optional)

How to

  1. Pre-heat your oven to around 150c and grease a muffin tin with a little melted butter. Do not miss this part
    out or getting the frittatas to pop out will be a headache and you’ll be left cursing
  2. In a large mixing jug, whisk together the eggs and milk and season. Tip in the chopped spring onions, grated courgette, parmesan and  chives and whisk again to combine the ingredients
  3. Pour the mix evenly between the muffin tins and place in the oven for around 10-12 mins until puffed up and golden brown
  4. Rest for a minute or two after removing from the oven then pop out onto a wire rack.
banana_bread

Sugar Free Banana Bread

banana_bread_smIf you’re looking for a healthy cake look no further. This recipe is the perfect way to save overripe bananas from the bin.

All the sweet tasting credit goes to the bananas – the riper the better, so make sure you save them until they’re very spotty or black.

This recipe uses spelt flour, an ancient variety of wheat, but this can be switched out for buckwheat to make it gluten free or regular wholemeal flour if you’re not fussed.

(N.B. if you are coeliac you’ll also need to swap the baking powder for bicarb and a teaspoon of lemon  as it contains wheat)

Ingredients – makes 10 slices

  • 4 good sized super ripe bananas
  • 3 medium free range eggs, beaten
  • 1 tsp vanilla extract
  • 200g almond flour (ground almonds)
  • 100g spelt flour or buckwheat if you want to make this gluten free
  • 1 heaped tsp baking powder
  • 1 tsp cinnamon
  • 50g walnuts, chopped
  • pinch salt
  • 30g butter, melted

Method;

1. Heat the oven to 160° C. Lightly grease a loaf tin and line the edges with greaseproof paper.

2. In one bowl, mash the bananas and then stir in the melted butter, eggs and vanilla. For ease, you can ‘blitz’ the bananas in a food processor before adding the rest of the liquid ingredients.

3. In a second bowl mix together the flours, baking powder, cinnamon and salt.

4. Fold the flour mix into the banana and stir to combine. Add a splash of milk if the mixture seems too stiff. Finally add the nuts and stir gently. Pour into the prepared tin.

5. Bake for 40-50 minutes until well risen and golden brown. If the top starts to over brown before the loaf is cooked, cover with a sheet of greaseproof.

6. Leave to cool for around 30 minutes before removing from the tin. Good topped with a big dollop of Greek yoghurt.