Homemade Fit Food- Blueberry Power Muffins

The next instalment of my Fit Food Series are the little beauties I like to call Blueberry Power Muffins.
This Fit Food has a similar recipe to my Porridge Bread so if you’ve tried that you’ll know they’re cheap and cheerful to whack together.
My Power Muffins are packed with energy, protein and anti-oxidants so they’re well worth giving a go.
Have Fun!

Ingredients

1 x 500  ml cup Greek Style Yogurt
2 cup Porridge Oats (rinse out yogurt tub and fill twice with oats)
1 Tsp. Baking Soda
1 Tbsp. Stevia Sweetener
1 small punnet Fresh Blueberries
1 Tbsp. Chia Seeds
1 egg, beaten
Olive Oil Cooking Spray

Method

Preheat the oven to 180 Degrees C.
Spray a muffin tray with olive oil spray and set to one side.
In a large mixing bowl, add yogurt, baking soda and stevia sweetener and stir briskly until the mix starts to rise.
Pour oats in gradually and stir until fully covered by yogurt.
Add blueberries and beaten egg and continue to mix until you’ve created an even dough-like mixture.
Scoop out the mix bit by bit into the muffin cases until all the mix has been used up.
Sprinkle the chia seeds and some porridge oats over each muffin and push down with the back of a spoon so they’ll stick.
Pop the muffin tray in the oven and bake for about 20-25 minutes.’
They may need a little longer so judge this by how moist the dough in the middle of one muffin is until you’re happy they’re cooked though.
Once cooked, leave the muffins to cool on a wire rack for a few minutes.

These Power Muffins are great to throw in your lunch box or gym bag and have as a mid-morning or pre workout snack.
Leave a comment and let me know what you think 😉

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Homemade Hummus

When making small changes to your diet to become healthier, another ideal food to add to the menu is Hummus. Hummus is mainly made from Chick Peas that are packed with protein, fibre and omega 3.
You can use it as a trusty condiment for snacks or as an alternative dip or side sauce for more substantial meals. One of the most well known ways to have hummus is with carrot batons but I also like to use it as an alternative to mayonnaise or butter on (porridge) bread, crackers, wraps. My favourite way to have it is with Falafel as a side sauce. The two are a match made in heaven.

You can also vary the flavours of hummus you have if you want to keep it interesting and enticing.
Flavours such as garlic & lemon, roast carrot, red pepper and my favourite, beetroot, are just some examples of how you can spice it up.

Here are the basic instructions to make it and I’ll include some tips on how to add the extra flavours further down.

Ingredients

1 tin Chick Peas, rinsed
2 cloves Garlic, peeled
Juice of 1 Lemon
2 Tbsp. Tahini
Pinch of Ground Cumin
1.5 Tbsp. Olive Oil
3 Tbsp. Water
Salt & Pepper to taste

Method

Simply combine all these ingredients into a food processor, blender or Nutribullet
and whizz until you reach the consistency you want.
You may need to add a tipple more of water or olive oil so keep going until you’re happy with how it looks.
Do a taste test and see if you want to add a bit more seasoning, its totes up to you how you want it to taste!

If you want to mix it up and make some beautifully coloured and flavoured hummus to show off, the recipe is easy to add to.

For roast carrot, pepper or beetroot hummus, simply chop up your chosen vegetable into small chunks, spread out on a baking tray and cook for 10-15 minutes.
After you have made your base hummus, add the roast veg to the mixer and whizz it through.

For lemon & garlic hummus or sundried tomato and basil, again just chop up your desired ingredients and add them to the base hummus to combine.

Once you’ve made the base recipe, its hard to go wrong with adding different flavours so have some fun with it and enjoy the end result!

The Salad Bar – Tomato & Chick Pea Salad

This is such a good On-The-Go salad to have made up or it can be used as a side dish to a main meal.It takes 5 minutes to put together and tastes fab. Its super filling and packed with fibre too.

Ingredients

1 tin Chick Peas
6 small – medium Tomatoes
1 Tbsp. Turmeric
1 Tbsp. Cracked Black Pepper
1 Tbsp. Olive Oil
1 Sprig of Fresh Parsley

Method

Empty the tin of chick peas into a colander and rinse thoroughly.
Leave to one side and let the excess water dry off.
Chop the tomatoes into quarters and add to a large mixing bowl.
Finely chop the fresh parsley and add to the bowl along with the pepper and turmeric.
Add the chick peas and the olive oil to the bowl now and then mix it all up so that your seasoning and oil covers the
tomatoes and chick peas evenly.
Easy Peasy!

Homemade Fit Food – Granola Bites

Another bangin’ treat bursting with energy and flavour, these granola bites are as quick to make as they will
be to eat. As usual, the optional extras can be whatever you fancy or whatever you have handy in the pantry.
They are also a no-bake recipe so they’re ideal for those who are time poor. I actually put them together in the time it took to boil the kettle and make a cuppa.

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Ingredients

1 1/2 cups (toasted) porridge oats
1 cup raisins or sultanas or 50/50
1/2 cup Almonds, chopped
1/2 cup Hazelnuts
1/2 cup Mixed Seeds
1/4 cup Peanut Butter
1/4 cup Honey
(any optional extras e.g. chocolate chips, walnuts, goji berries, dried cranberries, peanuts etc)

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Method

If you are toasting your oats, preheat the oven to 180 Degrees C and pour the oats onto some greased parchment paper.
Put the paper on an oven tray and pop in the oven once preheated for 15-20 minutes or until golden brown.
If you are not toasting the oats, skip to the following step:
Pour oats, hazelnuts, almonds, raisins/sultanas and mixed seeds into a large mixing bowl.
On a low heat, warm both the honey and peanut butter together in a pot and mix together.
Once combined, pour the mixture into the mixing bowl and mix all of the ingredients evenly.
Add the chocolate chips at the end and mix through (the warm honey and peanut butter will start to melt the choc-chips if you add them too early).
Once you’re happy with the mixture, line an appropriate sized baking dish with parchment paper and transfer the mix onto the paper in the dish.
Press firmly down on the mix to fill up any cracks and gaps and smooth out evenly.
Keep pressing until it’s fully compressed.
Cover the dish with cling film and pop in the fridge to chill for a couple of hours.
*After about an hour, I melted some dark chocolate in a pot and poured it over the top of the bar for extra yumminess.
Once fully chilled and set, remove from the dish and cut up your bites into whatever size you like.
I did about 1 inch X 1 inch so I could make loads and share them out.
These guys will be good to store for a few days as there is very little to them.
Keep stored in the fridge in a lunchbox to make them last.

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Eggtastic Meal Prep Ideas

Mini Egg Muffins

These little bundles of joy are a really good way to increase your daily protein intake. I’m a huge fan of them because of their simple and flexible recipe that can be interpreted any way you want with whatever ingredients you love. A great addition to any meal preppers menu, egg muffins can be eaten as a healthy snack or for breakfast. They freeze well too so feel free to cook up as big a batch as you like.
Here I’m going to give you a quick low down on the base recipe but keep in mind you can add pretty much whatever you like to them after that.

Ingredients

12 medium – large eggs
Salt and Pepper to taste
Dash of Olive Oil or knob of real butter
Chosen selection of extra fillings (see further down for some examples)

Method

Preheat your oven to 180 degrees C.
Crack all of the eggs into a large mixing bowl, add your seasoning and whisk!
Using either your olive oil or bit of butter, grease up a 12-hole muffin tray.
Place a small handful of your chosen fillings into each muffin hole – about ½ way full.
Pour in your egg mixture until almost to the top of each muffin hole.
Pop the muffin tray on to the middle shelf of your oven and bake for 25-30 minutes or until each egg muffin has risen and has begun to brown.
To make sure they are cooked throughout, use a metal skewer or something similar and pop into the muffin and remove. If the skewer has some egg mix on it, leave to cook a little longer.
Once cooked, remove the muffin tray and leave to cool.
Serve immediately or if it’s for meal prep, pop in the fridge until cold then pack away in some lunchboxes.
These egg muffins are good for about 2-3 days from fresh and can be reheated or eaten cold.

My favourite egg muffin combos are as follows;

Ham and Cheese (obvs)
Feta
Chorizo
Tomato
Spinach
Mushroom
Pesto
Mixed Peppers
Pumpkin Seeds
Quinoa

These are just a few examples of my favourites and can be mixed and matched whatever way you like.

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Frittata

Frittata is another wonderful way to increase your daily intake of protein and is a super healthy and easy meal to make.
Similar to our Egg Muffins, Frittata can be whipped up in just a few minutes and can be served immediately or stored for meal prep.
Frittata is also a handy way to use up any veg you have in the fridge or even the last few spoonfuls of pesto.
Frittata is like a giant egg muffin so the recipe is almost identical;

Ingredients

6+ medium – large eggs (depending on big you want your frittata to be e.g. 6 eggs will fill a bread loaf tin, 12 eggs will fill a quiche dish etc)
Salt and Pepper to taste
Dash of Olive Oil or knob of real butter
Chosen selection of extra fillings (see further down for some examples)

Method

Preheat your oven to 180 degrees C.
Crack all of the eggs into a large mixing bowl, add your seasoning and whisk!
Using either your olive oil or bit of butter, grease up your baking dish.
I use a bread loaf tin with about 6 eggs and get around 4-6 slices from this.
Spread your choice of fillings evenly into your baking dish until about half way full.
Pour in your egg mixture until almost to the top, around ¾ of the way.
Pop the loaf tin on to the middle shelf of your oven and bake for 25-30 minutes or until the frittata has risen and has begun to brown.
To make sure it is cooked throughout, use a metal skewer or something similar and pop into the centre of the frittata and remove. If the skewer has some egg mix on it, leave to cook a little longer.
Once cooked, remove the loaf tin and leave to cool.
Serve immediately or if it’s for meal prep, pop in the fridge until cold then pack away in some lunchboxes.
Frittata is good for about 2-3 days from fresh and can be reheated or eaten cold.
It tastes great served with some fresh garden salad or even with sweet potato fries for a main meal.

Examples of some Frittata Fillings:

Ham and Cheese
Feta
Chorizo
Tomato
Spinach
Mushroom
Pesto
Mixed Peppers
Butternut Squash
Red Onion
Goats Cheese
Pumpkin Seeds

 

 

 

 

 

Lean and Mean Turkey Burgers

These bad boys are all the rage these days and with good reason. Turkey is low in fat and high in protein and will keep you feeling full for hours.
Turkey burgers are a great meal prep food too, they don’t take long at all to make and won’t take up too much space in the freezer either.
Serve them with a salad or chop it up through an omelette and you’re on to a winner.

Ingredients

500 grams Turkey Mince
1 egg, beaten
1/4 cup almond flour
1/2 Tsp. Paprika
1 Tsp. Garlic Powder
1/2 Tsp. Salt
1/2 Tsp. Pepper
(I sometimes like to add a dash of Frank’s Hot Sauce too for some extra bite)

Method

In a large mixing bowl, add all of your ingredients and mush it all up!
Once evenly mushed, take a handful of the turkey mix and compress tightly in your hands to get rid of any air pockets and roll into a ball.
(You can stop at this stage of you want to make turkey meatballs)
Once you’ve made a nice tight meatball, place it on the countertop and press down with the palm of your hand to make a patty.
It’s up to you how thick you want your party to be at this stage, I personally like mine quite thick but just be sure you cook them all the way through if you do choose to have them this way.
Continue this step until all your mix has been used up.
500 grams usually gets me about 6 burgers.
If you’re meal prepping, only cook for about 2-3 days worth of the batch.
You can freeze the rest and take them out the night before your midweek meal prep.
I prefer to cook mine under the grill for about ten minutes but if you want to oven cook them, do so at about 160 Degrees C for about 12-15 minutes.
Keep an eye on them though as turkey tends to dry out quickly once it starts to be over done.

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If you’re having meatballs, try cooking them on the pan or in the oven with the same instructions as above. The meatballs go great with my bolognese sauce, I’ll be posting this recipe later in the week.

Seasoning is key with these guys too so play around with what you want to add to make your own special flave.

Homemade Fit Food – Energy Bombs

Energy bombs are ideal to snack on during the day and from a convenience point of view, they’re the efficient cook’s dream.
Although you lump all your ingredients into one bowl, these little guys can be messy to make but are totally worth it.
They’re also no-bake which means they’re fast to whip up and fabulous to wolf down.
There are hundreds of variations of these on the internet I know but this is just to share with you my own creations and give you
some inspo to create your own. Have some fun with what you add and don’t be afraid to get your hands dirty!

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Peanut Butter Powerball

Ingredients

170 grams Smooth or crunchy Peanut Butter
250 grams Porridge Oats
1 1/2 Tbsp. Honey
60 grams Dark Chocolate Chips or Raisins or 50/50
60 grams Flax or Chia Seeds or 50/50

Chocolate & Coconut Energy Bomb

Ingredients

400 grams Porridge Oats
2 scoops Chocolate Protein Powder
1 Tbsp. Chia Seeds
1 Tbsp. Smooth or crunchy Peanut Butter
3 Tbsp. Honey
1/2 cup Desiccated Coconut
5 Tbsp. Water

Chocolate & Raisin Protein Ball

Ingredients

400 grams Porridge Oats
2 scoops Chocolate Protein Powder
1 Tbsp. Chia Seeds
1 Tbsp. Flax Seeds
3 Tbsp. Honey
60 grams Dark Chocolate Chips or Raisins or 50/50
4 Tbsp. Water

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Method

Add all your ingredients into a large mixing bowl.
Using a wooden spoon, start to stir your mix through.
Drop the wooden spoon and dive in with your hands to give the mix a good mushing until even.
Take a small chunk of the mix and squeeze it in the palm of your hand to push out any air then start to roll into a little amazeball.
Place on a flat dish and continue to do this until all the mix has been used up. I got about 12 servings from each of the above ingredients lists.
Cover the dish with cling film and pop in the fridge to chill for about an hour.
Stack like the Ferrero Rocher Tower and admire your creation before scoffing the lot!

 

Porridge Bread – The Ultimate Alternative!

Anyone who knows me will tell you that I literally cannot get over this concept as an alternative to regular bread. I genuinely think it is one of the best ideas to hit the healthy food lovers menu-ever!
Porridge bread is simple, wholesome and a genuine alternative to bread. It can be made as sweet or savoury and I guarantee you will wolf it down.
My favourite way to have porridge bread is toasted with a poached egg for breakfast but that’s not to say you won’t find me adding some fresh raspberries through it and
enjoying it with a nice big cup of tea in the evenings either.

The basic recipe is as follows but scroll down further for some ideas as to what else you can add.

 

Ingredients

1 large tub of (fat free) Greek style yoghurt (usually 500 ml)
2 large tubs of porridge oats (rinse out the yoghurt tub and fill twice with oats)
1 Tbsp. Baking Soda
1 Tsp. Salt
125 gram of your favourite extras

Extras for porridge bread can be anything you like really, here is some inspo if you’re not sure where to start;

Pumpkin seeds
Linseeds
Flax seeds
Chia seeds
4 seed mix
Crushed almonds
Crushed walnuts
Crushed hazelnuts
Chopped olives
Chopped sundried tomatoes
Finely chopped pancetta
Grated parmesan
Spinach
Feta
Garlic
Cinnamon
Sultanas
Raisins
Chopped pitted dates
Raspberries
Blueberries
Dried figs

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Method

Preheat your oven to 180 Degrees C.
Grease up a medium size loaf tin or line with parchment paper.
In a large mixing bowl, pour in yogurt and add the baking soda and salt.
Stir briskly until the mix starts to fizz and rise.
Rinse out the yoghurt tub and fill twice with porridge oats, stirring the oats into the mixture.
Add any extra ingredients you like and continue to stir until it has been evenly mixed through.
Fill the loaf tin with the bread mix, pushing it down with a wooden spoon to ensure theres no air pockets.
Pop into the oven on the middle shelf and bake for 40 minutes.
Remove the bread from the loaf tin after 40 minutes and return to the oven for a further ten minutes.
Place the loaf on a wire rack and let cool for several minutes.
Depending on whether you have made a savoury or sweet loaf, smother yourself a slice in butter, jam, honey – whatever!

 

Enjoy a seriously tasty slice of guilt free homemade bread with a cuppa for breakfast,
soup for lunch or as a little snack in between.

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Oat & Banana Cookies

Another whopper cheat treat, these oat and banana cookies
barely even have a recipe folks!
It’s more or less mushing everything up in a bowl and baking them.
They are a quick and healthy snack that require very little effort
and can be stored for 2-3 days – if you haven’t scoffed them all by then.
Again, personal preference is key here when it comes to deciding on extras so feel free to add in whatever you’re craving.

Here are some suggestions in case you can’t decide;

(Dark) Chocolate Chips
Raisins
Dried Cranberries
Dollop of Peanut Butter
Chopped Almonds
Desiccated Coconut
Chopped Dates
Cacao Nibs
Cinnamon
Squidge of Honey

The Method is Easy Peasy!

Preheat the oven to 180 degrees C and line a baking tray with parchment paper.
Mash two large bananas with 500 grams of porridge oats along with your desired extra ingredients in a bowl until it’s all mushed up together like a cookie dough.
Take a small handful of the dough and roll into a cookie shape, placing on the parchment paper. Continue this step until all the dough has been used up.
Pop your cookies into the oven and bake for about 12-15 minutes or until golden brown.
Remove from the oven and allow to cool for a few minutes.
Boil the kettle, make a brew and enjoy!

(Tip: if you would like a smoother finish to your cookies, mill your porridge oats in a food processor or Nutribullet before mashing them into the bananas. This creates a flour-like consistency)

Banana Pancakes

As you will gather from my recipes, I’m a big fan of simplicity.
The easier the recipe, the better.
Banana Pancakes literally could not be easier to make and they taste magical.
You can add any number of toppings or fillings to your healthy treat or weekend breakfast and I promise they will taste great.

All you need is 1 banana and two eggs for each pancake and a good non-stick pan.
My favourite toppings are blueberries, natural yoghurt and a squidge of honey.
Other serving suggestions could be strawberries, kiwi, raspberries, mint leaves, melted dark chocolate, dark chocolate chips, whatever tickles your fancy.

To slap together your pancake, simply mash up the banana with two beaten eggs until you reach an even consistency, pour onto a lightly greased pan and fry for a couple of minutes each side.

Add your toppings and enjoy.
It is literally that simple!

Smoothies Any Which Way

Smoothies and Juices are a wonderful way to up your 5-A-Day intake
and for the obsessive compulsive in me;
they’re quick, clean and are a great way to use up any bits of
fruit and veg that are on the way out.
The beauty of the smoothie is that you can pretty much combine any
ingredients you have available and it’s bound to taste delish!
The best formula to use when creating your own recipe
is as follows and this can be interpreted any way you like;

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1 Part Thickener + 1 Part Liquid + 1 Cup Fruit + 1 Part Veg + 1 Part Booster

Here are some examples of each component;

Thickener

Your Smoothie Thickener should fill about ¼ of your cup
Banana
Avocado
Natural or Greek Yoghurt
Mango
Ice Cubes

Liquid

Approx. 250ml
Filtered Water
Coconut Water
Aloe water
Almond Milk
Soy Milk
Coconut Milk

Fruit

About a handful
The list is endless here. You really can use any fruit you like.
My favourites are mixed frozen berries, apples, pears, blueberries, strawberries,
raspberries, mango, frozen or fresh pineapple.

Veg

A good handful
The best veg to use is definitely dark, leafy greens.
They are packed with nutrients and dont take up that much room in your smoothie cup.
My two staples are spinach and kale. You can buy them either fresh or frozen to use.
I will also try to use beetroot wherever I can as it’s such a super Superfood!

Boosters

1 Tablespoon
Almonds
Cashew Nuts
Walnuts
Peanut Butter
Almond Butter
Cashew Butter
Chia Seeds
Flax Seeds
Pumpkin Seeds
Sunflower Seeds
Goji Berries
Coconut Chips
Cacao Nibs
Ginger Root
Honey
Cinnamon Stick
Vanilla Pod
Protein Powder
Lemon Juice
Lime Juice

Green Juices

Green juices have become so popular the last couple of years but they really do have
the right to be the A-List celeb in the Smoothie and Juice community.
They make take a bit of getting used to but they are seriously worth it.
I am a self proclaimed green juice addict but only because
I have personally felt the beneficial effects.
My energy is through the roof (you can ask my poor housemates),
my skin glows more than ever and my (very poor) digestion is improving all the time.
Like smoothies, you can use whatever is lying around in the fridge or the fruit bowl, the greener the better!
1/3 a cup of liquid with 2/3 a cup of greens and an extra booster or two
will combine to make a delish and ridiculously healthy juice.

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