oats

Dark Chocolate & Apricot Oat Balls

Snack

Oat balls are perfect for a healthy snack on the go, they are made for outdoor adventures or lunchbox treats.

These balls are a no bake version so you never have to worry about them falling apart or sticking to the baking tray, so a real winner in my eyes.

Dark chocolate gives you an antioxidant boost whilst the dried apricot adds an all important sugar kick. I have used almond butter in this recipe but your nut butter of preference would be perfect.

I love to have these as a snack on the way to training and matches or as a sweet treat in the late evenings.

The inspiration came for these from one of my favourite food bloggers Gina Matsoukas who blogs at Running To The Kitchen so be sure to check out her site.

Makes 12.IMG_7451 (1)-01.jpeg

  • 30g dried apricots
  • 20g raisins
  • 2 tbsp fresh orange juice
  • zest of 1/2 small orange
  • 2 tbsp coconut chips
  • 3 tbsp milled linseed
  • 100g jumbo oats
  • 50g dark chocolate chips
  • 1 tsp cinnamon
  • 75g almond butter
  • 2 tbsp honey
  • 1 tsp vanilla essence

Method:

  1. Roughly chop the apricots and place in a bowl with the raisins, orange juice and zest. Mix together and allow the apricots soak up the juice.
  2. Place all the dry ingredients in a large mixing bowl and add the apricots and raisins.
  3. In a separate bowl, whisk together the almond butter, honey and vanilla essence until smooth.
  4. Stir the wet ingredients into the dry either with your hands or a fork until well coated.
  5. Dampen your hands and roll 1 tablespoon at a time of the mixture into ball shapes. Place on a tray lined with parchment. Repeat with the remaining mixture.
  6. Place the tray flat in a freezer for at least 20 minutes to set. Once set, you can transfer to a resealable box or bag and store in your freezer or fridge.
  7. When eating them from your freezer, allow them to defrost for 5 minutes before eating.

Who Doesn’t Love Pancakes!!

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I love, love, love pancakes!! They are made for any meal of the day and are great as a sweet or savoury option. You can have them thin, thick, dripping in melted chocolate or my favourite filled with natural yoghurt and berries!!

Here are a few of my favourite recipes:

  • Banana Pancakes – great for pre/post exercise or as a lazy brunch option.
  • Buckwheat Pancakes – made for savoury options. Layer with mashed avocado, smoked salmon and a drizzle of creme fraiche.
  • Zesty Banana & Oat Pancakes: I recently made shared the recipe for these on my Instagram story and they were a real hit!! Great for anyone who isn’t the biggest fan of banana too as the orange zest helps to disguise the taste.
    Serves 1.
  • 1 egg
  • 1 banana
  • 2 tbsp milk
  • 3 tbsp oat flour or milled linseed
  • zest of half an orange
  • coconut oil
  • Toppings: natural yoghurt, orange segments, nuts, seeds
  1. In a bowl or measuring jug, whisk the egg and banana together.
  2. Add the milk and oat flour and whisk again.
  3. Grate in the orange zest and whisk once more.
  4. Ideally allow to sit in the fridge for as long as you can wait to allow the mix firm a little.
  5. Place a non-stick frying pan over a medium heat and melt 1/2 teaspoon of coconut oil.
  6. Spoon 2 tablespoons of the mixture on the pan and swirl around to create an even layer.
  7. Allow to cook for 1 minute on one side and flip over.
  8. Allow to cook through on the opposite side and remove from pan.
  9. Complete with remaining mixture, you should make 3 pancakes.
  10. To serve: stack them up with yoghurt and orange segments. Sprinkle some nuts and seeds of your preference over the top.

Banana & Nut Overnight Oats

Breakfast, Snack

Recovery is an essential part of exercising, to increase muscle size or power there must be breakdown in muscle fibres to result in regeneration and development. Without adequate recovery, muscle development will be inadequate or not occur at all. Recovery combines many facets including rest, rehydration and refueling. The refueling gold standard combines a mix of protein and carbohydrate and is consumed within 30 minutes of ceasing exercise.

Overnight oats combines both carbohydrates (oats) and protein (milk) and is a great option to have ready in the fridge for a recovery meal at any time of day. I have posted a number of previous flavours but this recipe came about with the presence of a bunch of very overripe bananas.

My other favourites are: Spring Bircher Muesli, Apple & Cinnamon Bircher Muesli . Quinoa is another great option as it’s bursting with protein Stewed Apple & Poached Plum Quinoa Porridge. Or when you are really short on time, my Berry & Oat Recharger is the one for you. 

Serves 1.

  • 3 tbsp oats
  • 1 tbsp chia seeds
  • 1 tsp cinnamon
  • 2 tsp nut butter/tahini
  • 1 overripe banana
  • 100ml milk
  1. Place all the dry ingredients in a bowl or jar.
  2. Chop in the banana.
  3. Mix all the ingredients together with the nut butter and milk until well combined.
  4. Store overnight or for at least 5 hours in the fridge.
  5. Serve with some chopped banana, nuts/berries, a drizzle of nut butter and a dollop of Greek yoghurt.

Berry & Oat Recharger

Breakfast, Juice, Snack

Recovery after tough exercise is vital for our muscles to repair and develop. A simple mix of both protein and carbohydrates within 30 minutes is backed by evidence to provide the necessary nutrients to our bodies. This smoothie is light and easy to digest whilst being super quick to prepare. If I’m traveling some distance to training, I will blend up the fruit and oats with a little water at home and simply buy some milk after training to mix through so that the milk doesn’t sour in my gear bag. I’ve used blackcurrants here but any berry combination would be perfect!

  • 3 tbsp oats
  • 2 tbsp blackcurrants
  • 1/2 medium apple
  • 300ml milk
  1. Place all the ingredients in a blender or tall jar if using a handheld blender.
  2. Blend until smooth, add some more milk or water if you find the consistency too thick.

 

Spring Bircher Muesli

Breakfast

Personally I just love Bircher muesli, it is made in minutes and is a simple answer to a delicious breakfast as the oats soak up all the goodness the night before to fill you up come morning time with minimal effort and maximum reward. The orange zest and juice give a really nice lift to these oats to remind us of the sun filled days to come!

Serves 2.

  • 110g oats
  • 2 tbsp milled linseed
  • 1 tbsp hemp or chia seeds
  • 1 tbsp flaked almonds
  • 1 tbsp raisins/dried cranberries/apricot
  • 1 tsp ground cinnamon
  • Zest of 1/2 small orange
  • 1/2 juice of a fresh small orange
  • 150ml milk (use whatever variety you like natural/nut/rice/oat/soya)
  • 50ml water
  1. Place all the dry ingredients in a bowl or Kilner jar. 
  2. Add the orange juice along with the milk & water.
  3. Stir well together & store in the fridge overnight (if you think the mix looks a little dry or you like a more gooey texture just add more milk/water). 
  4. Come morning, stir again to ensure well combined & serve with orange segments & a dollop of natural/Greek yoghurt.

Berry & Oat Muffins

Treats

These muffins are made for a satisfying meal on the go! Jam-packed with slow release carbs, berry goodness, only two tbsp honey & essential magnesium makes them ideal for a quick breakfast or gear bag friendly post-training snack. Use whatever berries you like or add some chopped nuts or chunks of dark chocolate, the possibilities are endless! They will stay fresh for at least four days in an air-tight container or else you could freeze them if any last that long.

  Makes 12 muffins.

  • 7oz oats
  • 1oz desiccated coconut
  • 1.5 tsp baking powder
  • pinch of salt
  • 4oz butter
  • 2 tbsp honey
  • 1 egg
  • 2 over-ripe bananas
  • 1/2 tsp vanilla essence
  • 4 tbsp natural yoghurt
  • 4 fistfuls berries (blueberries & raspberries are my favourite)
  • coconut flakes
  1. Preheat an oven to 180°C and line a muffin tray with cases.
  2. Place the oats in a blender or food processor and blitz until they form a coarse flour. Mix the oat flour with the desiccated coconut & baking powder in one bowl. 
  3. In a separate large mixing bowl, using a handheld beater, cream the butter & honey together until light & fluffy. 
  4. Beat through the egg (the mix might look a bit curdled, you haven’t gone wrong I promise!).
  5. Mash the bananas & vanilla essence together before adding to the butter mix. Stir through the flour until well combined.
  6. Finally add the yoghurt & berries to the mix & combine. 
  7. Spoon the mix evenly amongst the muffin cases, top with some fresh oats and coconut flakes before placing in the oven for 15-20 mins until golden brown or a skewer comes out clean. 

Apple, Pear & Ginger Crumble

Treats
Crumble is the ultimate comfort food dessert in my book. It is such a versatile dessert that can be eaten at any time of the year using seasonal fruit. Berries fresh or frozen are also a great addition. Little chunks of dark chocolate mixed through the crumble topping adds another level of deliciousness!
Serves 2-3.
img_4873
• 2 pears
• 2 small apples
• 1 inch piece of fresh peeled ginger
• 3 tbsp oats
• 2 tbsp pumpkin & sunflower seeds
• 2 tbsp flaked almonds
• 6 dates
• creme fraiche or Greek-style yoghurt to serve
1. Peel, core and chop the pears & apples. Place in a small saucepan and just about cover with water. Grate over the ginger. img_4860-4
2. Bring the fruit to the boil, then simmer on a low heat until soft through.
3. Place all the remaining ingredients in a food processor or use a handheld blender to form a crumble topping.IMG_4863
4. Transfer the cooked fruit to a heatproof dish, cover with the oat crumble and bake in the oven at 180°C for 30 minutes until golden.IMG_4868
5. Serve with some Glenisk creme fraiche or Greek-style yoghurt.

Get Your Pancakes!!

Breakfast, Snack

Pancake Tuesday is possibly my favourite food day of the year!! I do eat pancakes more than just once a year; they are my ultimate match day breakfast, lazy brunch treat or dessert option with some yoghurt & berries. I find I get the best pancakes when the batter sits in the fridge for the night. If you’re in a hurry for a last minute treat try & leave it sit for at least 30 minutes in the fridge.

There are a million different ways to make a pancake base & the variety of toppings is endless. My three favourites ways are:

  1. Banana Pancakes: this was one of my first blog posts & still one of my favourites, a nice light but filling option with no flour so friendly for all.
  2. Oat & Banana Pancakes:  These beauties are my match day breakfast option packed with slow-release carbohydrates, protein & essential magnesium & stacked high with yoghurt, fruit & nuts. Simply add an extra banana & egg along with 3 tbsp of oats to the original Banana Pancake batter!
  3. Buckwheat Pancakes: these are really versatile and work great as a sweet (stir through some berries/lemon zest) or savory option (topped with some smoked fish & avocado). The batter can also be thinned with more water or milk to make a thin crepe that works great as a taco shell or tortilla.
  • 300ml regular or almond milk
  • 125g buckwheat flour
  • 1/2 tbsp baking powder
  1. Place all the ingredients in a bowl or jug & whisk until a thick lump free batter forms. 
  2. Allow to sit overnight or for at least 1 hour in the fridge.
  3. To cook: remove the batter from the fridge & give it another whisk to ensure no lumps of flour remain.
  4. Heat 1 tsp of coconut oil on a non-stick pan over a medium heat, add 1 ladle of the mixture, swirl the pan to get an even coating and cook for about 3-5 mins. Flip over once bubbles begin to form on top. Cook through on the opposite side and remove from the heat. 
  5. Serve as you like.

Minty Beetroot Hummus & Oatcakes

Snack

Combine this energising minty beetroot hummus & oatcakes with some water for the ultimate snack!

 Minty Beetroot Hummus:

  • 400g tin broad beans
  • 300g cooked beetroot
  • 2 tbsp chopped mint
  • 1 tbsp freshly squeezed lemon juice
  • 50g walnuts
  1. Rinse & strain the tinned beans.
  2. Place the beans, roughly chopped beetroot & mint in a food processor. Blitz until a smooth purée is formed.
  3. Add the walnuts & lemon juice. Blitz again until fully combined.
  4. Keep fresh in the fridge for up to 4 days or divide into smaller portions & freeze.

Oatcakes:

  • 8oz oats
  • 25g solid coconut oil
  • 225ml boiling water
  1. Blitz the oats in a blender of food processor until they form a coarse flour. 
  2. Melt the oil in the water & add to the oats. Combine with a fork until a dough forms, cover with cling film & place in the fridge for 2-3 hours. 
  3. Divide the dough in two & place one half between two sheets of parchment. Roll the dough out to about 1 inch thick.
  4. Using a cookie cutter divide into portions. Repeat the process with the remaining half of dough. Place on a greased & lined baking tray. 
  5. Bake at 130°c for 1.5 to 2hours until crisp. Allow to cool on a wire rack & store in an airtight box or freeze.

 


Oat & Spelt Seed Scones

Breakfast, Lunch, Snack, Treats

Spelt can be a bit messy to work with, so be prepared to get your hands full of dough whilst shaping these scones but they are well worth it! Simply serve with soup, salad or else simply top with jam, hummus or nut butter.

  Makes 15 scones.

  • 200g oats
  • 500ml buttermilk
  • 2 tbsp rapeseed oil
  • 200g spelt wholemeal flour
  • 3 tbsp milled linseed
  • 1 heaped tsp bread soda
  • 1 tbsp pumpkin seeds
  • 1 tbsp sunflower seeds
  • 1 tbsp sesame seeds
  • 1/2 tsp salt
  1. Add the oats to a large mixing bowl and stir through the oil and 300ml of the milk. Cover and place in the fridge for at least 2 hours. 
  2. Preheat the oven to 190°C. Grease and line with parchment 2 baking trays.
  3. Add the flour, linseed, seeds, bread soda and salt to the oats and mix together whilst gradually adding the remaining buttermilk until it forms a loose dough. 
  4. Turn the dough out onto a lightly floured surface and evenly flatten the dough to about 1 inch thick. Cut into squares using a knife and place onto the baking trays. 
  5. Bake in the oven for about 20 minutes or until golden brown. 
  6. Remove from the oven and allow to cool.