Clean Recipes

5 WAYS TO UPGRADE YOUR PORRIDGE OATS.

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5 WAYS TO UPGRADE YOUR PORRIDGE OATS.

 

When my alarm clock goes off at 5am, my first thought is… food!

But, at that time of the morning I can’t be bothered to faff around, so my breakfast must be quick and easy to make.

Sometimes I don’t get the chance to eat again until dinner time, so it’s got to be filling too.

 

That’s why oats are my breakfast of choice. They tick both of those boxes, and more!

They keep me satisfied throughout the morning.

They are quick and easy to make.

They are full of calcium to help maintain healthy bones.
They contain vitamin A which helps boost your immune system.
They give you carbohydrates for energy.
Are low in saturated fat, contain no sugar, cholesterol or salt.

The only downside to kick-starting every morning with a bowl of porridge is that, if you don’t mix it up with different flavourings/toppings, it can get very tedious very quickly.

 

So here are 5 ways to enjoy oats and have you craving more:

porridge

  1. PORRIDGE
    Perfect for the colder mornings. Add almonds and cinnamon to keep your heart healthy. Try this recipe…

Ingredients:

50g wholegrain rolled oats
50g ground almonds
1 tsp cinnamon
250ml almond milk

Optional toppings:

Drizzle of maple syrup
Sprinkle of pumpkin seeds
Sprinkle of sunflower seeds
Large hand full of fresh strawberries (or whatever fruit is in season)
Dollop of Greek yogurt

Measure out the oats and almonds and tip both into a saucepan.
Add the cinnamon and milk, stir and cook over a medium/low heat, stirring regularly for about 10 minutes until nice and thick.
Pour cooked porridge into a bowl then add any or all of the optional toppings.

overnight oats

  1. OVERNIGHT OATS

My favourite, overnight oats take a few minutes to knock up and are ready to eat immediately the next morning. If your goal is to lose weight and burn fat then add yoghurt, blueberries and flaxseeds.

Ingredients:
½ cup wholegrain rolled oats
⅔ cup water
½ cup greek yogurt
1 tablespoon flaxseed
blueberries and pecans for toppings

Instructions:
In an individual food storage container, add the ingredients in the order listed      (except for toppings). Stir and refrigerate overnight.

In the morning, stir up the mixture again; and add the toppings

 

  1. SMOOTHIES

Smoothies are great for a pre workout meal.  They are easy to digest and don’t feel too heavy on your stomach. Try this Oatmeal Cinnamon Raisin Cookie Smoothie for an energy boosting pre workout shake.

 

Ingredients:
1 cup Silk unsweetened organic soymilk
1 large banana, sliced and frozen
3 tbsp wholegrain rolled oats
2 tbsp raisins
¾ tsp cinnamon
¼ tsp vanilla extract
1 scoop protein powder

Instructions:

Place all ingredients in a blender and blend until completely smooth and creamy.
Breakfast Bars

  1. BREAKFAST BARS

These Oatmeal Superfood Breakfast Bars are loaded with healthy ingredients like oats, pumpkin seeds and blueberries.

Ingredients:

Base:

2 cups old fashioned oats
1 cup slivered almonds
4 tablespoons honey
1 tablespoon coconut oil
1 teaspoon kosher salt
1 1/2 teaspoon cinnamon
2 bananas
1/2 teaspoons vanilla
1 scoop Vanilla Whey Protein

Topping:
1/2 cup old fashioned oats
1/4 cup slivered almonds
1/4 cup pumpkin seeds
1 cup fresh organic blueberries
1/4 cup of almond milk
1/4 teaspoon cinnamon

Instructions

Base:
Preheat oven to 350°.Line 9 x 9 baking pan with parchment paper, lightly grease with coconut oil.

Add all ingredients in to food processor until completely combined and wet, this may take several minutes.
Pour into prepared pan and smooth out with off set spatula until evenly   spread.Bake for 8-10 minutes.

Topping:
Combine ingredients in medium bowl and stir to combine.

Removing pan from oven, spread topping evenly over and lightly press down        into base.

Bake an additional 15 minutes

Raspberry Muffins

  1. BREAKFAST MUFFINS
    If you like muffins on a morning then you have to try these Raspberry Blender Muffins. They are so easy to make…

    Ingredients
    1 cup / 100g rolled oats
    2 large ripe bananas
    2 large eggs
    1 cup greek yogurt
    3 tbsp honey
    1 1/2 tsp baking powder
    1/2 tsp baking soda
    1/2 tsp vanilla extract
    pinch of salt
    1 cup / 125g fresh or frozen raspberry

    Instructions:

    Preheat the oven to 390f / 180c. Line a muffin tray with muffin cases and spray them with a little spray oil.
    Put all the ingredients except the raspberries into a blender or food processor and blitz until all combined. Stir in half the raspberries.
    Pour the mixture into the muffin cases, filling 3/4 full. Top with the remaining raspberries.
    Bake in the oven for between 15 – 20 minutes or until a toothpick comes out clean.
    Remove from the muffin tins and allow to cool on a wire rack.







BLACK BEAN, CHORIZO, SWEET POTATO AND COCONUT BOWL

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black-bean-sweet-potato

BLACK BEAN, CHORIZO, SWEET POTATO AND COCONUT BOWL

This recipe contains sweet potato and black beans which makes it a great pre, or post workout meal. It’s all cooked on one tray making it quick and easy to make. I often have this for an evening meal after boot camp. And it tastes just as good cold for lunch the next day.

Ingredients:

1 large sweet potato peeled and cubed
2 tbsp olive oil
50g chorizo cut into thin coins and then in half
Handful of dried coconut shavings
1 red onion peeled and cut into eighths
1x 400g tin of black beans rinsed
Handful of fresh coriander
1 red chilli thinly sliced
Greek yogurt to drizzle

Method:

Preheat oven to 180 degrees.

Place sweet potato in a roasting tray, drizzle with olive oil. Roast in the pre heated oven for 20 minutes or until its gained a little colour around the edges.

After 20 minutes add the chorizo, coconut shavings and most of the onion. Leave one eighth aside to sliver at the end.

When the potato is cooked through and the onion has been stained lightly pink from the chorizos oil, remove the tray from the oven and mix in the black beans. The heat from the roasting tray and its contents will warm the beans.

Cut the remaining onion pieces into slivers as thin as you can manage. Add the onion slivers, coriander and chilli to the roasting tray.

Season with a little salt and drizzle greek yogurt over the top before serving.

 







Peanut Butter Espresso Smoothie

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This one’s for the coffee lovers. Try this espresso peanut butter smoothie to start your day. The banana, peanut butter and almond milk will keep you full all morning and the coffee will give you your morning pick me up.

INGREDIENTS:

  • 1 banana
  • 1 tbsp peanut butter (I use myprotein peanut butter)
  • 1 espresso shot
  • 1 tbsp maple syrup or honey
  • 200ml almond milk
  • Ice cubes

 

INSTRUCTIONS

  1. Put everything in a blender and blend until smooth.
  2. Enjoy!







Chocolate Coconut Crispie Squares

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IMG_3851I think these are my new favourite snacks when I need a chocolate fix. They taste great! The contain healthy ingredients, but they are quite high in calories so be careful not to eat too many!

Makes 16 squares

Total time 20 mins, plus chilling

The squares keep for about 3 days in an airtight container in the fridge

Ingredients:
50g natural cacao powder
50g coconut oil, melted, plus extra for greasing
3 tbsp Pip a Nut coconut almond butter (alternatively, you can use Meridian coconut and peanut butter)
1 tbsp ground turmeric
2 tbsp maple syrup (or you can use date syrup)
3 balls of stem ginger, very finely chopped, plus 3 tbsp syrup from the jar
100g puffed brown rice
50g goji berries or dried cherries, chopped
40g pistachio kernels, roughly chopped

For the top layer
150g coconut oil
80g natural cacao powder
6 tbsp maple syrup
Method:
1 In a large bowl, mix together the cacao powder and coconut oil until the mixture is smooth and glossy. Stir in the nut butter, turmeric, maple syrup, diced step ginger and syrup until completely combined.

2 Add the puffed brown rice and three quarters each of the goji berries and pistachios. Carefully stir together until the mixture is evenly covered in chocolate.

3 Tip the crispie mixture into a lightly greased 20cm square non-stick baking tin, and flatten the mixture with the back of a large spoon. Put in the fridge to chill for 1 hour, or until set (or put in the freezer for
20 minutes).

4 Meanwhile; for the top layer, heat the coconut oil in a small pan until just melted. Stir in the cacao powder and cook, stirring constantly, for 1 minute. Stir in the maple syrup and leave to cool and thicken slightly. Spread over the set crispie mixture in the tin and sprinkle with the rest of the goji berries and pistachios. Return to the fridge until set. Loosen the crispie cake at the edges then cut into 16 squares.







Tortilla Pizzas 🍕

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If you love Pizza and haven’t tried these tortilla pizzas yet, you must give them a go!

They contain way less calories than normal pizzas and taste just as good 😋 They only take a few minutes to put together and take 8 minutes to cook!

Ingredients:

1 wholemeal tortilla
1 tbsp tomato puree
Dried oregano (optional)
Hand full of mozzarella cheese, grated
Topping of your choice (if you choose meat make sure it’s pre-cooked because the pizzas are only in the oven for 8 mins)

Instructions:

Pre-heart oven to 200 degrees.

Lay the tortilla on a pizza tray and spread the tomato puree evenly over the tortilla using the back of a spoon. Sprinkle over the oregano if using. Then spread the grated mozzarella evenly over the pizza and finish by placing your toppings on top. Place in the oven for 8-10 minutes.







Sesame Chicken Strips (Healthy Chicken Goujons)

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These Chicken Goujons are crispy and succulent and even more importantly, they are healthy!  These are perfect for kids! For a real treat, dip them into some Garlic Mayo or Sweet Chilli dipping sauce.

 

Serves 8:

Ingredients:

120g ground almonds

70g sesame seeds

2 tbsp melted coconut oil

2 eggs, whisked

800g chicken breasts

Himalayan Salt

 

Instructions:

Preheat the oven to 200°C/400°F/Gas mark 6.

Combine the ground almonds, sesame seeds and salt in a bowl. In a separate bowl, combine the melted coconut oil and whisked egg.

Cut your chicken into finger-sized pieces. Use one hand to dip a piece of chicken into the egg, then use the other hand to dip it into the almond-sesame mixture. Using separate hands will stop the mixtures clumping. Repeat with each piece of chicken.

Lay the chicken out on a baking sheet lined with parchment paper and cook for 25-30 minutes until golden brown. Flip them after about 20 minutes.







Healthy Cream Eggs (you’re welcome) 😁

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As a personal trainer, I feel like it is my duty to supply you with a healthy option in the build up to easter. 😁
I know you’re surrounded by chocolates, sweets and hot cross buns, but you don’t have to give in to those temptations.
Stay strong and give these HEALTHY CREAM EGGS a go…
creamegg
These are much easier than they look to make and taste better than the original Cadbury’s cream eggs. Plus, they have the benefit of making you feel good when you eat them. As they are bursting with nutrition, healthy fats and protein it’s much harder to overeat on them. Just one-half egg is often enough to satisfy the need for a sweet snack.
Cashew Cream Egg Recipe
  • Total time: 30m
  • Yield: 6-18 eggs depending on mould size
  • Calories: 235 cal, based on an egg the size of a cream egg
Ingredients
  • 4.4 oz / 125 g dark chocolate
  • 1.5 cups / 200 g cashews
  • 2-6 tbsp maple or coconut or any syrup, use a light coloured sweetener to keep the eggs white
  • 1/3 cup / 80 ml coconut oil
  • 2-4 tbsp water, just enough for blending
  • 1 tsp vanilla
  • 1 pinch turmeric
  • 1 pinch salt
Method
  1. Chop the chocolate up.
  2. Melt 3/4 using a double boiler, remove from the heat and then add the last 1/4. This is an easy way to temper the chocolate.
  3. Pour 75% of the chocolate into your mould and then tilt as it drys to try to make an even coating of chocolate. Keep the remaining chocolate warm to stay liquid.
  4. Blend all the other ingredients together (except the turmeric) until smooth. Use a small blender jug and shake while blending.
  5. Add a few more tablespoons of water if it’s too thick to blend.
  6. Mix a few tablespoons of the cashew cream with a pinch of turmeric to make the yellow yolk.
  7. Spoon in the cashew cream and then blob on the turmeric yolk.
  8. Place back in the freezer for 5 mins.
  9. Pour the remaining melted chocolate and tilt to cover.
  10. Store in the fridge and enjoy within a week.
If you try them, let me know what you think 👍🏼
Graham







Roasted Red Pepper Dip

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If you like dips then you have to try this!

When we have friends over for food and drinks we normally opt for ‘picky foods’. It’s a lot more relaxed than sitting down for a three course meal. One of the first things on the list is this Roasted Red Pepper Dip. Everyone loves it!

It’s healthy, it’s easy to make, it tastes amazing, and it goes with so many things.

Try dipping carrot or celery stick in it.
Use it as a sauce by tossing it with wholewheat pasta.
Or as a dip on the side of your plate.

Caroline will kill me for giving her secret recipe away, but here it goes…

Ingredients:

400g Jar Roasted Red Peppers
1 1/2 Wholemeal Pitta Breads
10 Cherry Tomatoes
1 Green or Red Chilli (chopped)
1 tbsp Red Wine Vinegar

Instructions:

Throw all of the ingredients into a blender and blitz until smooth. Then transfer to a dish and serve immediately. Keep leftovers covered over in the fridge.







Pink Princess Smoothie 👸🏼😁

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I got Jessica involved in the kitchen again yesterday. She made herself a ‘Pink Princess Smoothie’  (it’s a great recipe btw)

Serves 2:

200ml almond milk
25g wholegrain oats
1 banana
1/2 punnet raspberries
Squirt of honey

Put all ingredients into a blender and blitz until smooth. Serve immediately.

🔻🔻🔻🔻🔻

Do you get your kids involved in the kitchen? It’s really important for a number of reasons:

IT’S AN IMPORTANT LIFE SKILL

I’m grateful I learned basic cooking skills at a young age. I know many adults who don’t feel confident in the kitchen, and they really struggle to consistently cook healthy meals for their families because of it.

BUILDS RELATIONSHIPS

In addition to helping parents to spend time with their children, cooking together fosters cooperation and communication among siblings. It’s amazing how well brothers and sisters will work together when there’s a batch of cookies at stake!

GIVES APPRECIATION FOR REAL FOOD

Preparing foods from scratch allows children to see for themselves the difference between real foods and processed ones. As you cook, talk about the health benefits of the wholesome fresh foods.

CUTS DOWN ON PICKY EATING

Even the pickiest eaters will come around to trying new foods if they were involved in cooking them. If you’ve got a picky eater, bring them into the kitchen. Be patient – even if it doesn’t work right away, it will eventually!

DEVELOPS FINE MOTOR SKILLS

Stirring, rolling, measuring, sprinkling are just a few kitchen tasks that allow young children to hone their fine motor skills.

🔸REQUIRES FOLLOWING INSTRUCTIONS

What child couldn’t use a little more practice in this area? They’re motivated to get it right because dinner may taste bad if they don’t

PRACTICES READING

My can now read a recipe herself, gather her supplies, and start preparing it with very little assistance. She loves the sense of accomplishment, and I’m excited about how much easier my job just got!

PRACTICES MATH

Cooking involves lots of math – simple counting (three tablespoons), more than/less than (add a little more), fractions (1/2 cup), and the list goes on.

CREATIVE OUTLET

Kids love getting to help decide what’s for dinner, what goes in the fruit salad, or just about any other part of the meal. Older kids can express their creativity in recipe development and food presentation.

OFFERS A CHANCE TO BE PRAISED AND ENCOURAGED

We all know kids love being praised for their accomplishments. Teaching kids to cook provides opportunities to encourage and applaud their efforts in the kitchen. It’s great to see the kids faces light up when you tell them they did a great job!

OPPORTUNITIES TO SERVE

Whether it’s making healthy cookies for grandma, or a protein shake for daddy, it’s important for children to see food as a tool to show loving care for others.







The Best FLAPJACKS Ever?

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Some have said these are the best flapjacks ever!

They certainly get the thumbs up from my daughter Jessica 👍👍

Very easy to make. One batch will last a family of 4 a full week (if you can resist gobbling them all in one go).

Ingredients:
200g unsalted butter
400g wholegrain rolled oats
100g desiccated coconut
250ml honey
50g chopped dates
50g chopped apricots
25g dried cranberries
25g raisins

For instructions watch the video

 







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    Date: Monday & Friday
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