Oats is the preferred option for many to start their day. Oats are not only a great source of slow-release carbohydrate but also a really versatile ingredient to have in your kitchen cupboard. They don’t go off, are inexpensive and can be eaten as any meal of the day.
Meals that can be prepared in advance are great for time short people, find more meal prep tips here. Overnight oats are a great option for any busy person as all the work is done the night or even day before. A little bit of chopping and stirring is the only work required with eating taking the longest!
The options with overnight oats are endless and I have plenty more inspiration on the blog for you. My latest variation is inspired by my travels through South America and perfect for the summer season. Top with some more yoghurt, seeds, nuts or berries as you like.Serves 2.
- 4 tbsp jumbo oats
- 2 tbsp dessicated coconut
- 1 cup fresh pineapple, chopped
- 5 tbsp yoghurt, plain
- 2 tbsp water
- 1 passion fruit
- Using a clean resealable jar or tub. Place all the items into the tub.
- Mix thoroughly together and place in the fridge overnight.
- Remove from the fridge in the morning, stir again and serve with a sprinkle of coconut, pineapple pieces and passionfruit.
Is this recipe breakfast or dessert? How about both? Now that’s how every morning should start!
Oats are my favourite way to start the day. They are such a versatile ingredient that you never get tired of oats; start with some granola, porridge, overnight oats, add to a smoothie or try these baked oat and berry pots.
A cross between a souffle and porridge may be the best way to describe these without any of the stress. Use your favourite nuts and berries and you won’t go wrong.
For more Delalicious oat recipe inspiration click here.
- 2 eggs
- 2 tbsp nut butter
- 6 walnut halves, chopped
- 4 tbsp jumbo oats
- 2 tbsp regular oats
- 8 tbsp milk
- 2 tbsp frozen or fresh berries, raspberries, blackberries, blackcurrants, blueberries
- 1 tbsp water
- 2 tbsp yoghurt
- Whisk the eggs and nut butter together in a large bowl.
- Add the walnuts, oats and milk and continue to whisk until well combined.
- Pour the mixture into two ovenproof ramekin dishes.
- Bake in the oven at 180C for 20-25 minutes or until a skewer comes out cleanly. You can also cook in a microwave on high for 3 minutes.
- For the berry coulis: stir the berries and water together in a small bowl. Place in microwave for 1 minute on high or simmer in a saucepan over a low heat for a few minutes until they begin to soften.
- To serve: spoon the yoghurt and berry coulis over the cooked oat pots.
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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.
- 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
- 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.
- Place all the dry ingredients in a large mixing bowl and add the apricots and raisins.
- In a separate bowl, whisk together the almond butter, honey and vanilla essence until smooth.
- Stir the wet ingredients into the dry either with your hands or a fork until well coated.
- 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.
- 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.
- When eating them from your freezer, allow them to defrost for 5 minutes before eating.
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.
- 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
- In a bowl or measuring jug, whisk the egg and banana together.
- Add the milk and oat flour and whisk again.
- Grate in the orange zest and whisk once more.
- Ideally allow to sit in the fridge for as long as you can wait to allow the mix firm a little.
- Place a non-stick frying pan over a medium heat and melt 1/2 teaspoon of coconut oil.
- Spoon 2 tablespoons of the mixture on the pan and swirl around to create an even layer.
- Allow to cook for 1 minute on one side and flip over.
- Allow to cook through on the opposite side and remove from pan.
- Complete with remaining mixture, you should make 3 pancakes.
- To serve: stack them up with yoghurt and orange segments. Sprinkle some nuts and seeds of your preference over the top.
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.
- 3 tbsp oats
- 1 tbsp chia seeds
- 1 tsp cinnamon
- 2 tsp nut butter/tahini
- 1 overripe banana
- 100ml milk
- Place all the dry ingredients in a bowl or jar.
- Chop in the banana.
- Mix all the ingredients together with the nut butter and milk until well combined.
- Store overnight or for at least 5 hours in the fridge.
- Serve with some chopped banana, nuts/berries, a drizzle of nut butter and a dollop of Greek yoghurt.
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
- Place all the ingredients in a blender or tall jar if using a handheld blender.
- Blend until smooth, add some more milk or water if you find the consistency too thick.
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!
- 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
- Place all the dry ingredients in a bowl or Kilner jar.
- Add the orange juice along with the milk & water.
- 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).
- Come morning, stir again to ensure well combined & serve with orange segments & a dollop of natural/Greek yoghurt.
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!
• 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.
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.
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.
5. Serve with some Glenisk creme fraiche or Greek-style yoghurt.