Bircher Muesli Recipe & Cameo Apples Review!

Bircher Muesli Recipe & Cameo Apples Review!

I love apples - and I must believe in the saying 'an apple a day keeps the doctor away' because I do eat at least one every day. Apples make the perfect mid-meal snack and as I'm going to show you over the next week.. they also make the perfect ingredient in your meals too!

The other day a basket full of British Cameo Apples arrived at my door.. I'd never heard of Cameo before but apparently they are a cross between a Golden Delicious and Red Delicious - sounds good to me! British Cameo apples have higher levels of antioxidants than many other apples found on British supermarkets shelves - which means added protection against harmful illnesses such as cancer and heart disease.

 In case I still haven't swayed you into trying a new variety of apple (other than saying the fact that they taste absolutely delicious, juicy and perfectly sweet) .. then read these fabulous facts:

A Cameo apple contains around 80 calories and counts as one of your 5 a day 

Cameo apples are a natural source of vitamin C and antioxidants

Cameo apples are rich in fibre, filling you up and can help aid weight loss

 

Because of its high antioxidant content, snacking on a Cameo is one of the easiest and best ways to boost your immune system 

Eaten after sport/training, an apple and its 85% water content rehydrate your body and helps facilitate the elimination of toxins

 

Work well as both an eating apple and in baking (in both sweet and savoury recipes!)

Excuse the random picture of apple with peanut butter (my current new addiction) .. today I have a gorgeous recipe that can be enjoyed for breakfast, as an after work-out snack or for supper.. it's delicious and really easy to make too!

Today I bring you.. bircher muesli (with extra apple - optional!).

If you want to make your own bircher muesli then here's what you'll need.. (this recipe serves 1 person)..

1 large apple - 1/2 of which needs to be grated and 1/2 thinly sliced (latter optional)

3 chopped apricots

1/2 cup (40g) of oats

2/3 cup (~160 ml) of milk - I use skimmed, soya or almond milk

1/4 teaspoon of ginger

Honey/extra fresh fruit (optional) - to use in the morning

 

And here's what to do..
 

 

1) Mix the grated apple in a bowl with the ginger, oats, apricots and milk

2) Cover and leave in the fridge over-night

3) The next day simply top with a dollop of Greek yoghurt and banana OR....
 

 
 

4) Spoon the bircher muesli into a cup followed by a drizzle of honey and a slice of apple.. then repeat until you have a beautiful glass filled with delicious goodness!!

British Cameo apples have just made their appearance in supermarkets for the first time this season.  These delicious, red apples, grown in Kent can be enjoyed now through to April. Apple experts estimate that the Cameo will stay fresh in a fruit bowl for up to seven days and in a fridge for up to two weeks. And in case you are wondering.. they are now available in Tesco, Sainsbury’s, Morrisons, Booths, Budgens and the Co-op.

 

For recipe inspiration and all the facts about these delicious apples visit www.cameoapple.co.uk or follow them on twitter @CameoAppleuk.

 

I hope you enjoyed this recipe and product review - I'll be baking with these delicious apples over the weekend so look out for a super recipe that's just perfect for dessert next week!

 

Nic x

Healthy Chocolate Granola Recipe (& other Breakfast Ideas!)

Healthy Chocolate Granola Recipe (& other Breakfast Ideas!)

On Sunday I blogged about the start of "Farmhouse Breakfast Week" and my healthy scrambled egg recipe..  I also mentioned that something else had been sent to me in the hamper but I wanted to dedicate a whole post to 'it' and it alone... so, today I bring you healthy chocolate granola! This recipe is super easy to make and can be kept in an airtight container for up to two weeks. It takes just 10 minutes to make and it is seriously delicious!!

So, if you want to make this deliciously sweet yet healthy chocolate granola then all you will need is...

 

200g jumbo oats

100g walnut pieces roughly chopped (or other nuts such as macadamia)

1 tsp cocoa powder (or drinking chocolate)

100g raisins

50g plain - healthiest!/milk/white chocolate chips

 

And here's what to do.. 

1. Preheat your oven to 180C, gas mark 4
2. Mix together the oats, walnuts and cocoa in a bowl and then spread out on a large baking tray
3. Bake for 5 minutes and allow to cool
4. Stir in your raisins and chocolate chips 
5. Serve with skimmed milk and top with sliced banana (my choice!!)

For a sneak peak at my other #BreakfastWatch recipes here you go... !



Chopped Baked Apple (in the microwave) topped with Fruity Yoghurt, Granola & Blueberries

Healthy Breakfast Cookies

Overnight Oats with Chia Seeds



Soya Berry Smoothie

Sliced Apple topped with Peanut Butter
- If you like this then you'll also like my
Banana & Peanut Butter Smoothie!

Oats heated with Skimmed Milk & topped with Chopped Banana, Mixed Seeds & Cinnamon
- my all time fave!!

Healthy Scrambled Eggs on Toast

 

Do let me know what you end up eating for breakfast this week!

 

Nic x

Healthy Scrambled Eggs & Farmhouse Breakfast Watch Week!

Healthy Scrambled Eggs & Farmhouse Breakfast Watch Week!

Today is the start of 'Farmhouse Breakfast Watch Week' with the fabulous website 'Shake up Your Wakeup' backing the campaign. The idea of the campaign is for the nation to celebrate breakfast and share all the wonderful creations and recipes that people come up with. To get involved all you have to do is upload a picture of your breakfast between the 20th-26th January on Facebook, Twitter, Pinterest or Instagram using the hashtag #BreakfastWatch.

 

I often talk, tweet and write about the benefits of the most important meal of the day (breakfast!!), but in case you needed a reminder, here's a quick summary of why breakfast is SO good for you!

• Breakfast gives you energy - Breakfast tops up your energy stores for the day and helps to regulate blood sugar levels.
• Breakfast gives your brain a boost - Eating breakfast helps improve your memory, concentration and aspects of mental performance.
• Breakfast can make you happier - Eating something in the morning can help improve your mood and make you feel less stressed. Going for long periods without eating can result in low blood sugar which can affect mood.
• Breakfast is good for your waistline - People who eat breakfast are less likely to be overweight and more likely to be in their ideal weight range than people who skip breakfast. Skipping breakfast can make you more likely to reach for high sugar and fatty snacks too.
• Breakfast provides important nutrients - If you miss breakfast you may miss out on important nutrients. Breakfast foods are good sources of nutrients such as calcium, iron and B Vitamins, as well as protein and fibre.

To kick start Farmhouse Breakfast Week, I was lucky enough to be sent an amazing hamper filled with goodies.. I thought I'd share them with you as there were some fantastic new 'healthy' products which I felt must get a mention!!

First up are these porridge pots.. you may have noticed a few of these appearing in your local shops and I must say that I am a big fan.. The Roar Porridge Pots are so delicious and come in three mouth-watering flavours.. Apple, Fig and Cinnamon (above), Pure Oats with Pumpkin & Sunflower Seeds and Raspberry & Pomegranate. Each pot comes with its own honey sachet meaning it's up to you if you want the pot to be a little sweeter! The ingredients list also looks fab: oats, milk powder, apples, figs and cinnamon.. and all you have to do is add hot water, stir and wait for 3 minutes! Moma! are another brand which produce the porridge pots but they also have Bircher Muesli pots (perfect for the summer) and breakfast shakes .. I cannot wait to give these a try!

Second up was a selection of Waitrose Mixed Seeds, a Moor Farm Shop Granola Bar (all the way from Baschurch) and Cornish Cake (all the way from.. well you can guess!!). I'm a big fan of any type of nuts and seeds and would advise anyone wanting better hair, skin and nails to add them into your diet.. they are a fantastic source of healthy fats, protein and the antioxidant Vitamin E which will not only help you to look great, but feel great too! The granola bar was one of the first things I munched on when this selection box arrived.. and the cake was a perfect 'brunch' sweeter treat *enjoy in moderation* !!

 

Last in the hamper was a lovely selection of breads (to be used in today's breakfast (scroll down!!), apple juice, fruit, Cornish salt and pepper (also featuring in today's recipe) - it's 59% sea salt flakes and the rest is black peppercorns, red bell pepper and cracked green peppercorn.. and PimpHill Farm Muesli .. with no added wheat, nuts, salt, sugar or lactose .. it's packed with apricots, figs and seeds and I can't wait to try it! The muesli also comes with a fab muesli bar recipe which I will be adapting and featuring on my blog in a few weeks *watch this space*.

 

So then, on to today's breakfast, which was inspired by one the the #BreakfastWatch recipes.. nic's nutrition's healthy scrambled egg on toast. Sometimes a hot breakfast is the only thing that will do, but hot doesn't have to mean unhealthy.. here is how to make my lower fat version of the humble eggs on toast... 

 

 

1) Whisk together 1 whole egg, 1 extra egg white and a dash of skimmed milk..

2) Place in a small saucepan and cook, stirring until lightly scrambled & add a generous helping of pepper (and a touch of salt)

3) Mean while lightly fry a handful of spinach leaves with a dash of water & spray of olive oil along with cherry tomatoes and mushrooms..

4) Serve on a piece of wholemeal bread, toasted and spread with tomato puree.

 

I like to serve this breakfast with a glass of fresh juice.. and the whole breakfast comes in at ~250 kcal.. perfect!!

 

This amazing photograph was tweeted to me by a follower (the lovely @MissySJH)
after she read this blog post - I couldn't wait to upload it!!

 This breakfast is packed full of protein and low GI carbs which means that you will be full until lunch time.. the tomato puree adds vitamin C as well as antioxidants and is both low in fat and calories.

 

Look our for my breakfast tweets this week on twitter @nicsnutrition!

 

Have a lovely weekend!

 

Nic x

 

P.s I did miss one thing out from this post that was also in the hamper.. but that deserves it's own blog post complete with recipe so you can make it at home too.. look out for that this week!! 



Deskfest Day 5 - Overnight Oats with Chia Seeds

Deskfest Day 5 - Overnight Oats with Chia Seeds

Sunday.. the day of rest?! Today is day 5 & the final day of the #deskfest challenge and I really have loved every day of it.. from the Breakfast Cookies, to the Banana & Peanut Butter Smoothie, to the home-made granola with pouring yoghurt and finally the soya berry smoothie .. today though I bring you my all-time-fave breakfast.. and this time it's been jazzed up.. Over Night Oats with Chia Seeds.

This breakfast tastes good enough to be a dessert.. and it's so creamy that you would never guess that it's actually good for you!! Oats are a fantastic source of soluble fibre which helps lower cholesterol and they also have a low glyceamic index, which means that you will be left feeling fuller for longer :)

Now, this recipe does require a little bit of organisation but to be honest it's not an awful lot (it's just throwing together a load of ingredients in a bowl and popping them in a fridge!). Over-night oats are super versatile as you can add any topping of your choice.. any fresh fruit, nuts, seeds, or even coconut the choice is yours!

To make this delicious bowl of over-night oats you will need:

 

1/2 cup (40g) of Porridge Oats

1/2 cup (125ml) of Alpro Vanilla Pouring Yoghurt

2/3 cup (160ml) of (unsweetened) Almond milk

1 tablespoon of chia seeds (optional) - chia seeds are a fantastic source of protein, omega3 (for heart health), calcium and fibre, and they expand to create a deliciously creamy texture.. this also helps you to feel fuller for longer!

A pinch of cinnamon (optional)

 

At your desk.. add your chosen topping! Mine was blueberries and banana :)

 

The mixture 'thickens' over night!

And here is what to do:

1) The night before, mix your oats in a bowl with the pouring yoghurt, milk, chia seeds (optional) and cinnamon (optional)

2) Cover and pop in the fridge

3) The next day top with your chosen toppings and enjoy the creaminess!!

This #deskfest recipe was inspired by a post last summer that I wrote.. [click here] to see it!

 

Happy Sunday :)

 

Nic x

 

Specialist Dietitian

Deskfest Day 4 - Alpro "Soya Berry Smoothie"

Deskfest Day 4 - Alpro "Soya Berry Smoothie"

I love Saturdays, but they always seem to be busier that I would like! Hence this totally delicious smoothie recipe that can be enjoyed 'on the go' - either from your travel cup or, how I like it, whilst multi-tasking.. i.e. checking my emails/getting ready. To day is day 4 of my #deskfest challenge and to see day 3 just [click here]. Smoothies are a great way of getting you '5 a day' and this particular recipe contains at least 2 of them.. it's crammed with anti-oxidants, fibre, vitamins, minerals and also calcium and is perfect for those who can't have dairy.

This smoothie recipe makes a large serving and provides just 163 calories - so it's perfect for weight loss too.

To make this delicious smoothie (which taste testers have called 'better than what you buy at the shops'.. I kid you not!), you will need...

~1 cup (100g) of summer berries (I used frozen berries)

1/2 a large, or 1 small frozen banana

200ml of Alpro Soya Milk (I used the original)

Optional: a few ice-cubes!

And here's what to do.. ok so this really isn't hard...

 

1) Add your berries, banana and milk to your blender..

2) Blend..

3) Enjoy!

 

I hope you enjoy your smoothies!! If you like this recipe then you'll also like my banana and peanut butter smoothie :)

 

Have a good Saturday everyone! Look out for my final #deskfesk recipe tomorrow!

 

Nic x

 

Specialist Dietitian

Deskfest Day 3 - HomeMade Fruity Granola & Alpro Pouring Yoghurt

Deskfest Day 3 - HomeMade Fruity Granola & Alpro Pouring Yoghurt

So, it's time for day 3 of #deskfest! So many of you loved day 2 (banana & peanut butter smoothie), so I hope you like this one just as much! Granola has got to be one of my all time favourite foods.. but more often than not, shop bought granola can be loaded with unwanted (and unnecessary) sugar and fat. I therefore wanted to blog a super healthy granola recipe that is bursting with low GI goodness: oats (to lower cholesterol), dried fruit (for extra soluble fibre & antioxidants) and seeds (healthy fats for skin and heart healthy!). It's also topped off with something equally as nutritious and super tasty... (cue the Alpro calcium boost!).

Granola makes the perfect 'breakfast at your desk' as it's super portable (I recommend a tiffin tin or plastic box) and is super tasty when mixed with either milk or yoghurt or a bit of both = pouring yoghurt (my choice!!). You can add what ever topping you like, and today I've chosen two of my favourite fruits - bananas & blueberries (think antioxidant, super fruits!!).

So, if you want to make your very own home-made granola then here is what you will need.. this mixture makes around 5 x 50g (1/3 cup) servings!

100g (~1 cup) of porridge oats

80g (1/2 cup) of dried fruit - I used juicy raisins and cranberries

25g (1/4 cup) of seed mix (optional - I used a sunflower seed & pumpkin seed mix)

1/2 tablespoon of vegetable oil

1 tablespoon of runny honey

 

To serve your deskfest: 50g of granola, 80ml (1/3 cup) of Alpro pouring yoghurt & your chosen fresh fruits (optional.. add to be extra healthy!).

And here is what to do..

1) Add your honey & oil to the oats & mix well.. very well (keep mixing!!)

2) Add your seed mix (optional)

3) Spread on a baking tray & bake at 180 degrees C (200 degrees C for non-fan ovens) for 7 minutes... stir then bake for another 7 minutes *warning* - the smells are amazing at this point!!
4) Allow the granola to cool & then mix in your dried fruit..

5) Store in a sealed container & scoop out 1/3 cup (50g) for your #deskfest!

At your desk add ~1/3 cup (80ml) of Alpro pouring yoghurt (I used the 'simply plain' as the granola is sweet enough already!) and fresh fruit (optional)..

 

Per 50g (minus the seed mix) this granola provides 165kcal :)

 

Look out for the next #deskfesk!!

 

Nic x

 

Specialist Dietitian

Deskfest Day 2 - Banana & Peanut Butter Smoothie

Deskfest Day 2 - Banana & Peanut Butter Smoothie

So, it's time for day 2 of Alpro's #Deskfest challenge.. if you haven't already seen day 1 (breakfast cookies) then just [click here]! Today's recipe is one that I've been meaning to blog for a while.. a healthy smoothie recipe with one of my favourite 'new' ingredients.. peanut butter! I say 'new' as I've only just recently tried it (can you believe it!). Peanut butter is SO good for you as it's packed with protein, healthy fats and Vitamin E - essential for beautiful skin! My personal fave is crunchy - do let me know yours!

This smoothie is DELICIOUS.. so creamy and yet SO good for you.. and all in just 286 calories :)

So to make this delicious smoothie all you will need is...

200ml of Hazelnut milk (it's not only delicious and creamy but is 100% plant based, has just 58 calories per 200ml glass, is low in saturated fat, lactose/dairy/soya free and is a source of calcium and vitamins B2, B12, D and E!)

 

1 frozen banana (peel/chop before freezing!!)

 

1 tablespoon (15g) of peanut butter

 

1/2 teaspoon of manuka honey (for extra anti-oxidant power!)

And all you need to do is..

1) Find your ingredients

2) Pop them all into a blender

3) Whizz!

4) Pop into a Carry-Cup

5) Enjoy in a glass at your desk... YUM!

 

 

Look out for more #deskfest recipes over the next few days!

 

Thanks for reading & happy blending!

 

Nic x