Curried Cauliflower & Potato

A hugely popular dish in its Indian Motherland, Potato & Cauliflower Curry or “Aloo Gobi” is a deliciously simple curry to whip up and is also great for those Meat-Free-Mondays or any other meals you would like to try al-veggie. I made this dish a few weeks ago and put it away in portions for lunch and ready-meals. The recipe below got me about 8 portions which is pretty great considering how little is required to put this together – you are defo getting serious bang for your buck!

Curries are such good dishes to make when you’re on a  budget or time poor and in need of something that will get that metabolism going. This one is packed with vegetables and spices so is a great all-rounder for when you want to get all your nutrients in and stay on top of your healthy meal plan.

Potatoes are a great addition to any curry, helping your curry sauce thicken and adding lots of texture. They’re also great in the classic Massaman Curry for those of you who venture to Thai cuisine for your curry fix. Cauliflower is such a superfood as it is and is welcome in any healthy meal you’re making if it fit the bill.

I also added some peas and green beans as they are a great filler for any curry. You can add other greens like snap peas, mange tout or baby broccoli too if you like 

Another great thing about this dish is that you don’t need to add a rice or noodle side-dish due to the presence of the potato and cauliflower. Now that’s not to say you can’t either – go for it if you want 

The great thing about a home-made curry is you can make it as mild or as spicy as you like so make sure to play around with the seasoning until your happy. Be careful too though as the flavour will develop as the curry cooks so try it intermittently to make sure it doesn’t get too hot for your taste buds.

Keep this in the fridge for up to 3 days and you can freeze it off too if you don’t think you’ll get through it all in this space of time. It defrosts quickly and reheats well so is an all-round great recipe for the quick and convenient health-at-home approach.

As always, enjoy my dears! xX

Ingredients

100ml Vegetable Stock in Water
1 Brown onion, chopped
2 Cloves Garlic, crushed
1 Tbsp. Tomato Puree
1 Large Cauliflower, broken into florets
1 Tbsp. Curry Powder
8 Baby Potatoes, quartered
1 cup Frozen Peas
1 cup Green Beans
1/2 Red Chilli, thinly sliced
Salt & Pepper to taste

Method

Add the chopped onions and crushed garlic to a heated, oiled pot on the hob and cook until the start to brown and are aromatic (about 1-2 minutes).
Add the stock water to the pot and bring to the boil.
Reduce to a low heat once bubbling.
Add the cauliflower florets, diced potatoes and curry powder to the pot and stir thoroughly.
Feel free to add a pinch of your favourite spices at this point too – maybe some chilli flakes for an extra kick?
Let the curry mix fuse and simmer for about 5 minutes.
Add the tomato purée and some more water if desired, stir through and leave to cook on low for about 10-15 minutes.
Do some taste testing during this time and add any seasoning you want to reach the perfect flavour.
Right at the end, add the peas, green beans and chopped red chilli.
Let these heat through for a couple of minutes and then remove the pot from the heat.
Your curry is now ready to serve-straight from pot to plate!

 

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Metabolic Monday – Mexican Bean Chilli

This Bank Holiday Monday was about getting super productive in the kitchen for me. Trying to find the time and energy to cook up all the yummy ideas that have been swirling around in my head the last few weeks has been next to impossible so I promised myself I would take this Halloween Day and dedicate it to my darling little Countertop that I love so much.

It’s funny, I’ve missed being able to post fun photos and yummy recipes the past couple of weeks and I have had the best day just cooking away in the kitchen today, splashing sauce everywhere and stirring in all this love I have for cooking into the big pot on the hob.

It’s so great to enjoy something so good for you this much, I really do love creating and cooking these meal ideas and I especially love sharing them with you all. I’ve felt so guilty the last couple of weeks about how little time I could give to the Countertop so today really was a good day. I couldn’t have thought of a better way to spend the day off.

I wanted my theme of recipes today to keep us all hot and fired up now that “Winter Is Coming” 🙂 My grocery shop this morning had lots of chillis and peppers and metabolism-friendly vegetables and there was an array of yellows, oranges and reds covering my trolley – the perfect colour scheme for the last day of Autumn and of course, Halloween.

A cheeky weekend of fun and food requires a sincere apology to my gut-health and I thought what better way to say sorry but with a nice, spicy vegetarian chilli. Lots of plant-based goodness combined in a large pot with lots of spice and flavour – the digestive system’s dream!

If you fancy a meat free feast that will leave you all fired up then give this baby a lash!!

Ingredients

1 large Brown Onion, chopped
½ Red Chilli, finely sliced
2 cloves Garlic, crushed
50 ml Vegetable Stock in Water
½ tsp. Chilli Powder (personal preference here)
1 Tbsp. Tomato Puree
1 Tbsp. Paprika
1 400g tin of Chopped Tomatoes
1 400g can Red Kidney Beans
1 400g can Cannellini Beans
2 Carrots, sliced
1 Red Pepper, sliced
1 Yellow Pepper, sliced
Salt & Pepper to taste
Method

Heat the stock water in a large pot on the hob.
Saute the onion, garlic and fresh chilli in the stock water for about 5 minutes.
Add your tomato puree, paprika and chilli powder to the mix and stir for about two minutes.
Pour in the tin of chopped tomatoes, rinsed and drained beans and sliced vegetables.
Stir the whole lot until all the flavour are combined together.
Add some salt and pepper to taste to your liking (add more chilli if you’re like me and cant get enough).
Lower the heat on the hob, cover your chilli pot and let the mix simmer for about 20-30 minutes – until the veggies are tender.

This dish is absolutely packed with fiber and carbohydrate (don’t worry, it’s the good kind you get from your veggies) so I haven’t served it with anything – just chomping down on a nice big bowl of chilli here while I type this but if you do want to add a little something, I would recommend serving it with some brown rice.

Almond and Red Pepper Sauce

No matter how healthy I eat, there is nothing that can stop my hankering for pasta when I’m feeling the effects of an alcohol-filled Saturday night with my girls. This weekend we celebrated the first girl of our group’s Hen Weekend, it’s hard to believe one of us will be walking down the aisle in a few weeks and oh did we celebrate!

So pasta was on the brain for most of today and as usual, I caved and fired up that fusilli. To ease the guilt somewhat, I decided to team it up with a healthy, homemade pasta sauce and I must say, I was pretty impressed with the end result. Adding almonds to the mix gave this sauce a really creamy finish and gave me the feeling I was seriously indulging in a cream-based pasta sauce when really it was nothing of the sort.

I’m really chuffed with this one actually and I’m sure you will be too if you give it a try. Very simple and really yum – here is my Almond and Red Pepper Sauce.

Ingredients

2 Red Peppers, deseeded and chopped
1 clove Garlic, crushed
2 Tbsp. Olive Oil
60 grams Almonds
Salt & Pepper to taste

Method

Heat 1 tablespoon of olive oil on a frying pan.
Once hot, add garlic and peppers to the pan and coo for about 2-3 minutes.
Remove from the heat and let the peppers cool for about 10 minutes.
Add all of your ingredients including the garlic and peppers to a food blender, Nutribullet or you can use a hand blender and puree the entire mix until smooth and creamy.
Cook your pasta according to the packet instructions and drain.
Put cooked pasta back into the pot it was cooked in and pour in your pepper sauce.
Heat the sauce through until piping hot and serve.

This sauce can also be served as a dip too. I chopped up some carrots and had a dip and it was pretty delish!

Saucy Spinach & Artichoke

If I’m honest, I actually created this sauce with absolutely no thought process at all. I came home from work last week and just pulled whatever I had in the fridge out and somehow this was the end result.
So when a colleague of mine asked me what it was the next day for lunch, I actually had to think about it and remember how I made it.
It just shows how robotic the daily grind can be I guess!

When I was trying to remember the thought process behind it, I remember thinking that I couldn’t face another bowl of wilted spinach – as much as I love a good bowl of spinach with my protein of the day, I have been eating copious amounts of the stuff these past few weeks to build up my immune system and overall greenness now that we are heading into Autumn.

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So instead of pouring the usual boiling water over my pot of spinach, I emptied a jar of artichoke hearts in olive oil in instead and sprinkled with some seasoning and crushed garlic.
I whipped out the hand blender and before I knew it, I was heating up a fabulous fusion of greens and garlic to pour over steamed salmon and new potatoes.
All I can say is that this meal did not last long on the plate and luckily I had used lots of spinach so there was enough sauce leftover for another two portions. This made me very happy.

The sauce keeps well in the fridge and can be reheated either in the microwave at work or on the hob at home, whatever you’ve got time for.
It goes ridiculously well with salmon but I also lashed it through some penne pasta (like a pesto almost) and it was uber delish!

It’s a really tasty way to get your greens in if you’re not their biggest fan but want to up your game.

If you do give it a go, let me know what you teamed it with for some inspo of my own!

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Ingredients

100 grams Fresh Baby Spinach
1 jar Artichoke Hearts in Olive Oil
2 Tbsp. Olive Oil from the jar
1 Clove Garlic
Salt & Pepper to taste

Method

Strain the jar of Artichoke Hearts but save the oil as it can be reused.
Add all of the ingredients listed above into a large bowl.
Using a hand blender, blend all of your ingredients until it reaches the desired consistency,  I like to leave mine a bit pulpy or unblended for extra texture but of course, it’s up to yourself how far you want to go with it.
When you’re happy with the consistency, transfer the sauce from the bowl to a hot, oiled frying pan and stir quickly for a few minutes until it has been cooked through.
Pour this over cooked salmon or chicken or whatever way you like and enjoy a healthy serve of green goodness that tastes incredible and makes those run-of-the-mill dinners taste a whole lot better

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Bangin’ Blackbean Burgers

The idea for this recipe came from a few different sources over the past couple of weeks.

My sister and I visited The Happy Pear café in Greystones, Co. Wicklow a few weeks ago where they were being served and although I didn’t order one on my visit, I saw plenty of other people get them and they didn’t last long on their plates.

I’ve also been looking into ways to introduce new sources of protein other than chicken and turkey onto my plate and plant-based proteins and legumes kept popping up in my research.

This research also ties in with the new list of foods I can and can’t have due to my extensive food allergies and it ticks all the boxes!

Several Food Bloggers that I admire and take inspiration from have also tried their hand at this recipe so I figured I’d review several versions of this recipe and create my own.

 So I had the packet of black beans sitting in the pantry for the last couple of weeks and just couldn’t seem to find an appropriate time to try these bad boys out. The last few weeks and especially weekends have been pretty hectic for me with work and social plans and I wanted to dedicate my whole self to this experiment. The perfect opportunity came up at the weekend when a long lost friend made last minute plans for a flying visit and I decided to treat her to something special and homemade instead of heading out for dinner. I spent most of the Saturday morning prepping and tasting and setting and they were ready to cook just in time for my dear friend to arrive.

 We enjoyed the burgers with a lovely spiralized salad, sweet potato fries and a cool, crisp glass of white wine while we caught up with each other.

They were absolutely delicious if I do say so myself and I had a really strong feeling of fullness when I was finished, which is always a good sign!

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Ingredients

200 grams dried black beans, rinsed and strained
1 Litre of boiling water
Dash of Olive Oil
1 medium – large brown onion
1 clove Garlic
2 Carrots
½ cup almond flour, rolled oats, breadcrumbs
1 Tbsp. Soy Sauce
1 Tsp. Ground Cumin
½ Tsp. Ground Coriander
½ Tsp. Chili Flakes
¼ Tsp. Cayenne Pepper
Salt & Pepper to taste

To Serve:
Sliced tomato, grated cheddar, gem lettuce leaves, red onion, burger bun or whatever other condiments you like to serve with a burger patty.

Method

Add rinsed black beans to a large pot on the hob, add water and cook the black beans according to the packet instructions.
While waiting for the black beans to cook, chop the onion and garlic very finely and place to one side.
Shred or grate the carrots and also place to one side separate to the onion and garlic.
Combine herbs and spices in a small bowl and mix together.
Heat olive oil on a frying pan and once hot, add the onion, garlic, salt and pepper.
Once the onion is translucent, add shredded carrots and spice mix and cook until carrots are soft.
Remove pan from the heat.
When the black beans are cooked, rinse and drain and pour into a large mixing bowl.
Mash the black beans using a potato masher and add the contents of the frying pan.
Also add the soy sauce and almond flour/rolled oats and combine the entire mix thoroughly and evenly.
Create 4-6 burger patties depending on how big you want them by taking a large chunk of the mix and forming the patty in your hand.
Wrap each patty in cling film and place in the fridge for about 1 – ½ hours or in the freezer for 30 minutes to set.
When ready, heat some oil on a frying pan again and cook each patty for about 4-5 minutes each side.
Once cooked and heated through, remove from the heat and serve as desired.

Spiralized Squash Spaghetti

I have had this recipe in my head for months now and I have finally gotten around to trying it out! I did give it a go a good while back but the way in which I cooked the squash did not turn out so good and I really didn’t like the end result. I had boiled the spiralized squash and then added it to the pan to sauté with the seasoning but it just didn’t work and the squash tasted mushy and yawk! So I dumped it and left this one on the side line for a while.

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So I picked up some squash last week as I was in the mood for squash soup (post coming soon) and thought I would give my squash spaghetti another go before I whizz it into a soulful bowlful of squashy goodness. I thought about my favourite way to eat squash usually and it was of course, roasted with some oil and garlic so I thought I would apply the same concept to my spaghetti. Let me tell you the result was simply gorgeous! I absolutely devoured the full bowl of squash spaghetti and had to go out and buy more for my soup! This is a really great way to substitute regular pasta and is so filling. As this is only the basic spaghetti recipe, you can vary the seasoning and other meal components to this once you have mastered the spaghetti part! I have visions of roast pepper pesto with chicken and sundried tomatoes tossed through the spaghetti or a rich mince Bolognese piled on top.

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I strongly urge you to give this one a go if you’ve got the Spiralizer or any other kitchen appliance that does a similar job like a Julien. If you do try it and put your own spin on it, I’d love to hear what you teamed it with and how you got on. Leave any comments or suggestions you like below.

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Ingredients

1 medium – large Butternut Squash
1 Tbsp. Olive Oil
1 clove Garlic
Salt & Pepper to taste
Additional Seasoning if desired

Method

Preheat the oven to 190 Degrees Celcius.
Line an oven tray with parchment paper and grease with some oil.
Top and tail the butternut, cut in half from top to bottom, peel off the skin and de-seed.
Using your Spiralizer or Julien or whatever appliance you opt for, create your spaghetti.
In a bowl big enough to fit all the spaghetti, toss this through with the olive oil and seasoning.

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Spread the squash spirals out on the oven tray and pop in the oven to roast for about 15 minutes or until the squash starts to brown.
Give the tray a shake to turn the squash half way through yto ensure even cooking.
Once the squash is cooked to your satisfaction, serve it as you would regular spaghetti.
If you want to add any more ingredients like a protein, more veg or a sauce, you can do so at this point.
Serve and enjoy.

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Fabulous Falafel

 Even before the allergists told me I can barely eat anything I love anymore, I have had a bit of an obsession with Middle Eastern food of late.
Luckily for me, most of the staple ingredients used in creating Middle Eastern dishes are on the list of foods I can have so keep an eye out for some Lebanese or Moroccan style flavours coming through the Countertop over the next while.
Hummus is one of my favourite foods ever and I eat it by the tub-full. A great accompaniment to hummus is of course Falafel and it just so happens to be quick, cheap and healthy to make.
A hummus and falafel dish with some side salad or grilled veg is such a winner of a meal and will keep you full and energised for hours.
I had it as my lunch last week and I was the envy of the office.
All you really need for this creation is a decent food processor and the oven so give it a lash and let me know how you get on.

Ingredients

400 gram tin of Chickpeas, rinsed and drained
1 clove Garlic
1 sprig Fresh Parsley
1 Tsp. Ground Coriander
1 Tsp. Ground Cumin
½ Tsp. Salt
2 Tbsp. Regular Flour or Flour alternative
Dash Olive Oil

Method

If you want to bake your Falafels, add all the ingredients above to a food processor, Nutribullet or whatever appliance you use and whizz.
Preheat the oven to 200 Degrees Celcuis and line a baking tray with greaseproof paper.
Take a small chunk of the falafel mix and squish it into a small patty or ball depending on your preference.
If it is not sticking together, add a bit more oil and give it another whizz but be careful not to add too much either.
When the oven is hot, add the tray to the middle shelf and let your falafels bake away for about 15-20 minutes or until golden brown and heated through.

If you want to fry your Falafels, add all the ingredients as above.
Heat some more oil on the pan.
Falafels cook better on the pan if they are in more of a patty shape than a ball shape so my advice would be to create a little Falafel ball and then press it down slightly to create a patty.
Pop your falafels on the pan and fry each side until golden brown and you’re happy the patty has been heated through.

As I mentioned earlier, Falafel goes great with hummus so why not try whizz up some homemade hummus too?!
You can find my recipe for this right here!

https://clodaghscountertopblog.wordpress.com/2016/06/09/homemade-hummus/

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Feature Fit Food #3 – Beetroot

It’s time again to break away from the usual recipe posts and give you guys the low down on another very important Superfood – Beetroot.

If you’re not yet a fan and think it tastes too strong to enjoy, have a read of this and maybe give them another try. I agree they are an acquired taste but they are well worth trying to introduce into your diet as their health benefits are far and wide and now that I’m used to them, I think they taste great too. Here’s hoping other beetroot eaters agree with me there!

 I started out having beetroot in my green juices just to get used to the taste when I heard how beneficial it was to have it as part of your 5 A Day. Once I got used to it (which wasn’t very long), I started to buy it raw and either steam or roast it to add to my meals. Now, beetroot is a staple in my diet and I don’t leave the vegetable aisle in the supermarket without it and get cranky if it’s not in stock. You will see it mentioned in some of my recipes already and I have many more recipes planned to share with you guys where I use it. One of my favourite recipes where I use beetroot is my “Beetroot, Feta and Quinoa” (https://clodaghscountertopblog.wordpress.com/2016/05/30/beetroot-feta-quinoa/) It is absolutely delish!

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 Anyway, down to the nitty gritty of it all. I wanted to write this post to share with you why you should include beetroot as part of your 5 A Day as it has a wide range of health benefits and nutritional advantages.

 Firstly, what beetroot is most commonly known for is it’s antioxidant super powers which counteract free radicals and their damaging effects in the body. As there are more free radicals than antioxidants in the body, we need to supply ourselves with extra antioxidants in order to neutralize the blood stream. Whether you add it to a salad or stir it into a soup or juice, beetroot is a great way to increase the antioxidant supply to the body.

 Beetroot also contains a nutrient rich property called Betalain that helps contribute to an increase in optimal health. Along with this, it is an excellent anti-inflammatory and also contributes highly to detoxification of the body. So. Many. Super Powers!!

Below is a highlight of all the nutritional properties of beetroot that will hopefully entice you to give it a try;

 Per 100 grams of Beetroot

Calories 43
Fat 0%
Cholesterol 0%
Sodium 3%
Potassium 9%
Carbohydrate 3%
Fibre 11%
Protein 3%

 To summarize the above, beetroot is naturally low in fat and high in fibre making it an excellent addition to a healthy lifestyle. Following that, it is also high in Iron, Vitamin C, Vitamin B6 and Magnesium adding to its richness in nutrients.

 So that’s the sales pitch, no doubt you can see the benefits of adding the Super food to your diet so if you haven’t already, give it a go and let me know what you reckon or drop me a comment if you have any recipe ideas or need some inspiration!

My New List of No No’s

I recently had a non-medical allergy test taken with the Amber Clinic in Westmeath (http://amber.ie/) due to my long term suffering from eczema and other skin irritations.Having lived in Australia for nearly 5 years, I was rarely bothered by this skin condition as the wonderful sun kept it at bay. However, since I’ve moved home this past year, it has been driving me crazy!The winter months were especially tough on my skin and it has taken months for the scars to heal with some spots like my shins being permanently scarred by the looks of it.

 I started doing some research into the different avenues of allergy testing available on the Irish market and decided to go with the Amber Clinic due to its extensive testing (950 foods) and good value for money.

I had a sneaky feeling that I may have developed some new allergies over the years from living in a different climate and undergoing periods of high stress and so on, possibly changing my body chemistry. Low and behold, the results from the Amber Clinic confirmed my suspicions – with devastating results! 

Being the Foodie that I am, I like to try out and use as many different foods as possible to create my recipes and feed myself well. From my previous posts you will probably notice a trend in certain foods that I use but unfortunately this will now all have to change.

The most prominent result from the test was that I have an extremely high level of yeast in my system causing my body to literally do nothing with any of the good, green and clean food I have been feeding my body with over the past couple of years. The yeast content in my digestive system is somehow blocking the breakdown and absorption of foods so in a matter of words, it basically means all my healthy eating and gym work has been in vain! I have to say as annoying as it was to find this out, it also gave me peace of mind as I knew there had to be something wrong when I go to the gym almost every day and I haven’t lost a pound!

 Other food allergies that have been causing my skin to become so irritated are all fermented food products. This was also a tough one as it pretty much rules out all dairy products. Included here also are mushrooms and eggs which is a huge blow to my diet as I pretty much live off eggs and yogurt for my protein source. The test also revealed tomatoes and all tomato based products as something I’m highly allergic to so as a clean cook, this is another huge blow. Tomatoes and mushrooms are staples in my diet so I’ll have some big changes to make to my shopping list.

 Due to my intolerance to all fermented foods, the test revealed I’m allergic to all alcohol except vodka and gin as they are distilled. No more wine! It is truly a sad day!

 There are several other foods that came up on the test as showing to aggravate my eczema and thus have to eliminate from my diet. The consultant also advised that there were more symptoms of these intolerances such as low energy levels, weight gain or stagnant weight, low food absorption levels and headaches, all of which I could relate to. As much of a shame as it is to have to eliminate so many of my foodie favourites, I’m also excited to see the results of eating the foods I’m supposed to.

 I wanted to share this with you all as I believe it to be important to know if you also suffer from any of these daily inconveniences. You will also see a change in my recipes as I will be using less of the foods I can’t eat anymore. However, for the sake of the Countertop, I’ll still be using some of the No No’s where I have to, I couldn’t let you guys down.

 So the next move is finding alternative sources to protein other than meat and figuring out new meal options. The list of foods I can eat consists mostly of raw, lean vegetables and lean meats with some grains, beans and legumes. The No No list consists mainly of starchy vegetables, most fruits, all breads, muffins, cakes, most dairy products, fungi, caffeine and sugars (both refined and unrefined). So you can see from this list, there is work to be done.

 I’ll be posting some pics and recipes of what I manage to come up with for my meals over the coming weeks as I learn more about what I can eat and how to create recipes using these ingredients. If you know of any good recipes, sites or tips that you think might help, feel free to share. I would really love any comments or emails you would like to share.

 If any of you are considering getting an allergy test or have been thinking about it at all, I would absolutely recommend the Amber Clinic. They were great value, so helpful and are available to test outside Ireland as they’re a mail-testing lab. Check out their website http://amber.ie/

 Thanks Guys!

 

Roast Garlic & Parmesan Quinoa

So you’re probably catching on to my obsession with quinoa but it’s just soooo versatile and ridiculously yum!
It’s such a good grain to use and is so filling so it’s a great substitute to other white foods you might be used to using like pasta and white rice.

This recipe is a good one as you can use it as a side to your protein for a main dish, have it as a snack or add some more ingredients to it to make it a main meal of its own.
Like I said, quinoa is a very versatile ingredient so don’t be afraid to get imaginative and see what you can come up with.

Ingredients

4 cloves Garlic, finely chopped
100 grams Quinoa, uncooked
300 ml Vegetable Stock
1/3 cup Grated Parmesan
1 Cup Baby Spinach, chopped (optional)
1 Tsp. Olive Oil

Method

Bring the vegetable stock to the boil in a pot.
Add uncooked quinoa and stir through.
Once bubbling, cover the pot and reduce the heat to simmer the quinoa for 20 minutes, stirring occasionally.
While the quinoa is cooking, heat the olive oil on a pan and add the chopped garlic.
Cook the garlic until brown and aromatic.
After the twenty minutes, remove the lid from the quinoa pot and leave it to stand for 10 minutes to absorb the remaining stock.
Use a fork to fluff the quinoa and then transfer from the pot to the pan with the garlic.
Heat up the pan again and add the spinach and parmesan and stir thoroughly until the mix has been cooked through.
Quinoa can be eaten hot or cold but this particular dish is best served hot.
You could maybe enjoy it with a grilled chicken breast or salmon darn and some steamed greens.
It’s all about personal preference for your serving suggestion!

Homemade Fit Food – Granola

Granola is a really good contributor to a healthy diet – but only if its not loaded with sugar like so many brands available on the market now.
I remember thinking I was only brilliant having granola with my yogurt instead of cereal but it can pretty scary when you read the packet and see what’s actually in there.
So to save myself the bother, I experimented around in the kitchen instead and have started to make my own so I know exactly whats gone into it and I’m not loading up on hidden sugars.
Granola is one of those foods that you can keep versatile, there’s no set list of ingredients you have to abide by.
Nuts and seeds would be my main additions but that’s not to say you can’t use dried fruits among other ingredients, that’s just my personal preference.
Anyway, here is a quick breakdown of how I make my own granola. Hopefully it will inspire you to throw some of your own together for an energy filled breakfast.

Ingredients

1 cup Porridge Oats
1/4 cup Chopped Almonds
1/4 cup Pumpkin Seeds
1/4 cup mix of Chia, Flax and Sesame Seeds
1/2 cup Dried Goji Berries
1/4 cup Raisins/Sultanas
1/2 cup Honey

Method

Preheat the oven to 200 Degrees C.
Pour the porridge oats, almonds and all your seeds into a bowl and mix around.
On some greased parchment paper on an oven tray, pour out the oast and seed mix to make one layer.
Place the oven tray into the middle shelf of the oven and toast your mix for about 10-15 minutes or until the mix becomes golden brown.
Transfer your oat and seed mix back into a bowl and add the berries, raisins and honey.
Evenly coat the mix with the honey and spread back out onto a flat dish.
Leave to cool and set in the fridge for a couple of hours and then move your granola into an aitight container.

This will keep for a good few days and can be used to mix through some yogurt for a really yummy breakfast.

Homemade Fit Food – Peanut Butter Dip

This little winner is so simple to make and will help you keep on track with all the healthy changes you’ve been making.
Packed with protein and energy, this dip will fill you nicely before or after a workout or will wait quietly for you in the fridge for when you have a burst of craves.
Give it a lash and let me know what you reckon?!

Ingredients

½ cup (Low Fat) Greek Yogurt
¼ cup good quality Peanut Butter (crunchy is better in my opinion for this but up to you!)
½ Tbsp. Lemon Juice

Method

Not even a recipe guys, throw all 3 ingredients into the blender or Nutribullet or even use a bit of elbow grease and mix until even.
Chop up some fruit or veg or whatever you want to dip in and enjoy the yummy goodness 🙂

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