oatmeal porridge with walnuts and maple syrup
Prep and cook time: 20 mins | Soaking: 12 hours
Difficulty: easy
Ingredients
(for 4 servings)
200g | 2 cups coarse oatmeal
750ml | 3 cups water
¼tsp salt
50ml | 3½tbsp semi-skimmed milk
50g | ½ cup walnuts, coarsely chopped
2tbsp maple syrup
½tbsp coarse oatmeal
Method
1 Put the oatmeal into a large bowl and mix in some water. Soak overnight.
2 Put the oatmeal into a pan with the salt. Bring to a boil then simmer gently for 15 minutes, stirring frequently. Add a little more water if the porridge is too thick.
3 Divide between 4 bowls and pour over a little milk. Scatter with the walnuts and drizzle with the maple syrup.
Per serving: Cals 312 Fat 12g Sat fat 0.6g Protein 7.5g
greek yoghurt with figs, nuts, dates and bananas
Prep and cook time: 10 mins
Difficulty: easy
Ingredients
(for 4 servings)
1kg | 4 cups low-fat Greek yoghurt
2 figs, halved
1 banana
50g | ½ cup mixed nuts: pecans, hazelnuts, almonds
12 dates
2tbsp honey
Method
1 Divide the yoghurt between 4 bowls, then add the figs, sliced banana and nuts and drizzle with the honey.
Per serving: Cals 348 Fat 7.5g Sat fat 1g Protein 11.2g
strawberry and vanilla protein drink
Prep and cook time: 5 mins
Difficulty: easy
Ingredients
(for 4 servings)
Whey protein powder
400g | 2 cups strawberries
1tsp vanilla extract
Honey to taste
Method
1 Make up the protein powder according to the packet instructions to make up a volume of 1L..
2 Whizz the liquid in a blender with the strawberries and vanilla extract.
3 Add honey to taste.
4 Serve over ice with strawberries to garnish.
Per serving: Cals 211 Fat 2.4g Sat fat 1g Protein 15.7g
orange and buckthorn smoothie
Prep and cook time: 5 mins
Difficulty: easy
Ingredients
(for 4 servings)
250ml | 1 cup sea buckthorn purée
250ml | 1 cup orange juice
500ml | 2 cups buttermilk
To garnish:
Orange zest
Mint leaves
Method
1 Put the buckthorn purée, orange juice and buttermilk together in a blender.
2 Whizz together to combine.
3 Pour
