Coconut Overnight Muesli

I get it. We don’t always have time to prepare meals ahead, eat Instagram worthy breakfasts every morning, occasionally a proper meal doesn’t even get a look in. In reality breakfast is porridge splodged into a bowl dripping down the sides, and lunch on the go comprises of an apple and a bag of almonds. For those desperate times convenience food is called upon, whether it’s Pret, M&S, Itsu, ‘insert name of food place here’, they’re easy, offer lots of choice for all diets and appetite, however it sure can all add up.

The past few weeks I’ve been here there and everywhere. Last minute jobs and changes of plans resulted in throwing clothes in a bag (not forgetting the toothbrush) and making a dash for it. Packed lunches went out the window, dinner and mealtimes completely thrown all over the show, mouthfuls taken in between hair plaiting and foundation applying. At times like these food is fuel, not eaten mindfully and enjoyed as it should.

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When I know I’m going to have a crazy busy day, no scheduled mealtimes and the lunch option only centres around curled up sandwiches and party sized bags of Haribo, I ensure to have a really good breakfast. One that’s enjoyed slowly, peacefully as a moment to myself. I cherish those moments. Something with a good mix of slow release carbohydrates, healthy fats, protein and a bit of sweetness. Overnight oats pretty much ticks all of those boxes. Plus, the added extra that it can be made in a jar ready to pick up on your way out via the fridge, and eaten on the train, in your car whilst stuck in traffic or al desko. WIN WIN.

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I’m having a bit of a moment lately with muesli. The textures and sog that you get when it’s been soaking in milk for a brief sitting and every mouthful is just that little bit more different than the last. Yet again in the summer months I do enjoy a little fling with overnight oats. Porridge’s cooler friend, the one that was just thrown effortlessly together, walks with a breeze and without a care in the world with a touch of prepped smugness. I’ll have some of that please.

Grab your favourite muesli, I lean towards Rude Health’s Super Seed muesli, favouring more grains and seeds rather than dried fruit to control the sweetness levels. Prepared in the same way as we would overnight oats, stirred up with ground linseeds, yogurt, milk, cinnamon and a pinch of salt. We all have time for that surely? Prepare a large batch for the week ahead and divide into individual jars ready for the morning dash.

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To make it super thick and creamy, yogurt is a necessity. It adds a tang along with soaking the grains so they are more easily digested. An organic full fat yogurt with probiotic cultures, such as Yeo Valley, is an accessible choice found in most supermarkets here in the UK. I love yogurt, and eat dairy so that isn’t an issue for me, however I do enjoy mixing things up a little. On the odd occasion going for a coconut yogurt such as Coyo or Coconut Collaborative, some goats yogurt or almond or cashew yogurt. We’ve had a sudden influx here of alternative dairy products, Nush and Abbot Kinney are both coconut, almond and cashew yogurt brands which have recently appeared on the shelves. I even spotted a rice milk yogurt the other day. Don’t get me started on oat yogurt, a variety I have been desperate to try for AGES, Oatly my favourite oat milk brand from Sweden are yet to bring the yogurt to the UK. I am waiting, fidgeting, not patiently at all, but waiting all the same. Yes, alternative yogurts are more expensive, but it’s enjoyable to try new products and discover what you like, even if it is only very occasionally as a payday treat.

This particular day I had an opened tub of natural Coyo (if you have ever tried the salted caramel flavour, it is so good it’s just plain wrong!). Coyo is a lusciously thick coconut yogurt, more like coconut cream, so you don’t need much to be satisfied. That’s why I manage to stretch out one pot to a few servings. This overnight muesli could be made with any yogurt as a substitute, whichever you have open or is your favourite.

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I like to top this with fresh fruit, berries particularly are wonderful, or some mashed banana or grated apple stirred through just before serving to add a nice sweetness. A spoon of nut butter and some more seeds on top (you can never have too many) for crunch and bee pollen, because why not. If making your breakfast look pretty nourishes your soul, then go on and have a field day.

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Coconut overnight muesli

This makes just the one serving but you can double, triple or multiply the quantities as many times as you need to make a jar for breakfast every weekday. Eat on the train or whenever you get a chance to breathe and enjoy, and DON’T FORGET THE SPOON!!

Ingredients

  • 45g muesli
  • 1 tsp ground linseeds (ground flax or chia seeds work too)
  • Small pinch of salt
  • 1/2 tsp cinnamon
  • 2 (large) tbsp coconut yogurt
  • 1/4-1/3 cup of milk (nut, oat, rice, cows, they all are good)
  • Berries to serve
  • Bee pollen
  • Sunflower seeds
  • Almond butter

Method

  1. Mix the muesli, salt, cinnamon and ground linseeds in a bowl.
  2. Add the yogurt and stir until evenly combined.
  3. Starting with a 1/4 cup of milk mix well, if it is still quite thick add a splash more until the thickness of pancake batter, remembering it thickens up overnight. Place in the fridge until the next day or whenever it is served.
  4. At breakfast, give it a good stir add more milk if you like it thinner and top with berries, a sprinkle of sunflower seeds and bee pollen, of course the almond butter too.
  5. If preparing for a few days ahead divide evenly into jars and add the toppings that you like where they will keep for 5-7 days, ready to be taken as and when needed.

I’m ready now for some much needed chill time. No more meals out of tupperware. Sitting at a table eating with a knife and fork (not plastic ones), perhaps a small glass of wine surrounded by my family. That’s what food should be about. And I cannot wait.

Hugs and kisses

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Mexican Black Bean Dip

Hummus is my GO-TO thing. Lunch or dinner looking a bit dull? HUMMUS. Need a healthy snack full of protein and fibre? HUMMUS. Need a dish to take along to a friend’s party or gathering? HUMMUS. Ran out of the last lot of hummus? Time to make some HUMMUS. 

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I understand how easy and accessible hummus is nowadays, your local Tesco Express probably stocks at least 4 or 5 different varieties, and it is a good way of adding some healthy fats and protein into your diet. Looking at the label, the ingredients are pretty familiar but the levels of fat and salt can be pretty high, so the serving size is limited to 1/4 of a pot. Seriously, does anyone stick to that guideline? It takes some stroonggggg will power, one of which, I don’t have.

I’m totally ok with that.

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I do prefer home made though. It leaves space to mix up the beans and pulses, as we all know eating a predominantly plant based diet requires lots of variety, so rotate those legumes. Chickpea is the classic, but try Butter bean or Cannellini bean for some smoooooth dipping. I always try to buy the best tinned beans I can afford, in the supermarkets they do an organic range which is in a carton with no added salt. I would soak and cook them myself but always end up forgetting, and this girl is not waiting for beans to soak to get her hummus fix. If you’re much more organised than me, than by all means using dried beans is a thriftier (and usually tastier) option.

 

Most of my recipes and creations tend to involve using up a glut of things in my fridge. This time it happened to be coriander, which always wilts quicker than I can use it up. And the Saturday curry night never uses the entire bunch – I do love my coriander it gets sprinkled on everything – but still there will be some left. I also wanted to make a black bean dip to change things up a bit. Refried beans has to be up there in one of my favourite things to eat. Just give me a bowl of refried beans, guacamole and salsa. That’s one happy Thea, just leave me be. 

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So the general elements of hummus, chickpeas, lemon, garlic, cumin, olive oil, tahini and salt all get a little switch around. Here we have black beans (but feel free to use kidney beans if you can’t get hold of them), lime, garlic, ground cumin and coriander, chilli, pumpkin seeds, fresh coriander and salt. Rather simple, takes only a few minutes in the trusty food processor (mine is older than me, it’s vintage!) and is ready to dollop at your hearts desire. Carrot sticks at the ready!

Mexican Black Bean Dip

Ingredients

  • 1 tin of black beans, drained
  • 1 clove of garlic
  • 1 small bunch of coriander
  • 1 small handful pumpkin seeds
  • 1 green chilli, de-seeded
  • 1/2 tsp ground cumin
  • 1/2 tsp ground coriander
  • Lime
  • 2 tbsp Extra virgin olive oil/rapeseed oil

Method

  1. Put the drained black beans into a food processor along with the peeled garlic clove, pumpkin seeds and ground spices
  2. Chop the stalks of the coriander roughly and add it all into the food processor along with the zest and juice of 1/2 the lime.
  3. Chop the chilli and add along with a big pinch of salt and the oil and blitz.
  4. Leave the motor running for a minute or two, you may need to scrape down the sides until smooth, then taste. Add any extra salt, lime or chilli you feel necessary.
  5. Scrape into a serving dish or Tupperware where it will keep for 5 days.

Enjoy you lovely lot!

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March moments

It’s here again, another month has passed by and March is coming to its end. This past week it has turned from Winter to Springtime, when on Saturday the clocks here in the UK SPRANG forward one hour. Waking to bright gleaming mornings with the birds cheeping is my favourite thing about this time of year. I always like to leave my curtains slightly open to let the sunlight beam through the gap and wake me up gradually. There seems to be an aura around this season, once the dreary weight of winter has lifted we all wander round with the sun on our faces (if we’re lucky) and a rosiness to our cheeks. Walks outdoors without the numerous layers, the arrival of gloriously pink rhubarb, knobbly asparagus and those grubby Jersey Royal potatoes and daffodils and crocuses peeping out from the soil. Not to forget the baby lambs that will soon be dotting the fields, spring is the moment for new life and beginnings in nature and in our lives too. Perhaps adding a new thing into your daily routine like a morning stretch, having a good ‘spring clean’ of your wardrobe or kitchen cupboards or starting that creative project you have always had on the backburner, it is the perfect time for that. These brighter longer days leave us brimming with boundless energy as we come out of hibernation and back into the world outside our front doors.

Not that this months’ musings have been getting me outside, the majority of March has been cold and very very rainy. Cherishing these last winter moments has been my port of call, wrapped in a blanket in my pyjamas. That’s the one thing that is so great about winter, but so long for now and we shall see you in 6 months time.

 

#1 Blogilates

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I’m not a runner. How I wish I was. Neither am I the sort to go to the gym or do a HIIT workout being shouted at to go faster, faster. FASTER!

no thank you very much.

Now exercise is vital for me, but I have learnt over the past year or so that heart racing and sweat inducing activities aren’t what my body responds to well. I find my long limbs cumbersome, and the words BABY GIRAFFE spring to mind. I like to exercise to improve my muscle tone, remain flexible and most importantly keep my mind in check. The only way I find this possible is by doing activities that I enjoy and mixing it up a little to not get bored. For those of you as lazy as me, and don’t want to make yourself look half decent before getting hot and flustered again, the stay at home workout will be just for you. I like to do workout videos on YouTube and Blogilates has been my go to this month. Cassey makes exercising fun. TRULY! Each video is only around 10 or 15 minutes long so it doesn’t need to take hours out of your already busy schedules, but I can guarantee you will finish with quaking abs, breath deepened and a slight sweat on your brow. Give Blogiates a go, and trust me you will get addicted!

 

#2 A Man Called Ove

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After going through all my books to read on my kindle I was rather stuck. I tend to go to my mum for recommendations but considering I’d read them all it was up to me to find the next good read. We do have a very similar taste, my mum and I. Post-apocalyptic Earth or sci fi always tend to feature, but sometimes you just don’t want to be reading about one of the many possibilities that our lives on this planet will come to an end or about being probed by aliens. Sometimes you just need a good giggle and maybe a little cry too. that’s all that I’m asking for. I came across this book, A Man Called Ove by Fredrik Backman, a New York Times bestseller which tends to mean its a good’un. Dark humour, heart-warming merged with sadness, a book about life (I’m sure the main characters many of you will find quite relatable). If you’re stuck for what to read next, I really do recommend this, and if you’ve already read it please do give me your recommendations. I’m open to anything, the only thing it has to be is GOOD!!

 

#3 Beauty and the Beast

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It has always been my favourite of the Disney films. For my 6th birthday I got the Christmas Belle outfit so of course wore it to my party, and consequently it still fitted me when I was 16 so wore it to a Halloween party, albeit it was very short. I always wanted to be Belle when I was younger, and when I think back now its not the best goal in life to want to achieve – pretty much unattainable – thank god since then I have formed some other aspirations. The classic Disney film has now been made remade into a new film for 2017 but this time it isn’t animated. It came out the other week so me and my mum had a lovely lunch out together followed by Beauty and the Beast. We did both come out of it crying and singing ‘Be Our Guest’ for the rest of the day. Full of all the same songs as the original, sometimes a bit of showy flamboyancy (that’s for the 3D) but apart from that it really is such a good film and one that I’m glad I didn’t wait for to come on the telly. If this sunny weather doesn’t persist go and watch it in the cinema, you will want to clap at the end, we did!

 

#4 Burford Brown Eggs

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Eggs. Whether they’re poached, scrambled or fried whichever way you take yours the yolk has to be golden and oozy right? RIGHT. When buying eggs I feel you have to buy the best you can afford, always free range and preferably organic. I try to buy local when I can too, but sometimes that’s just not practical and a trip to the supermarket has to suffice. I’ve recently been buying the Burford Brown Eggs, they have a speckley brown shell with promise of a deep orange yolk. The rare breed hens are fed a vegetarian diet rich in corn ensuring that deeply coloured yolk. Yes you do have to pay a little more for them but this ensures the birds have a nice life and have the option to roam, also not forgetting the flavour surely that’s the most important thing of all. You can find them in Sainsbury’s, Waitrose, Co-op and many health food shops across the country.

 

#5 Kefir

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One of my favourite programs was back this month on the BBC, Trust Me I’m a Doctor. A show debunking the myths and giving us the facts backed up by scientific proof. It’s ever so interesting and obviously with the rise of healthier lifestyles there is a lot of episodes featuring the latest trends and whether or not they work. Think turmeric, nitrates for improved exercise performance, and most recently probiotics. In this episode they were researching wheather probiotics (in the form of a supermarket yogurt drink), prebiotics (the foods that feed your gut bacteria like bananas, onions and artichokes-things high in inulin) or fermented foods (in this case kefir) was the most beneficial for our gut health. After a few weeks of testing they came to the conclusion that fermented foods are the things that will actually increase the number of good bacteria in our guts. So on the back of this of course I had to have a go myself.

I’ve had many attempts in the past – majority failed – of DIY fermented foods, sauerkraut, a killed sourdough starter, abandoned kombucha (to name a few). Kefir is made simply from some grains that you leave to ferment in whole organic milk for 24 hours, after this it thickens and turns slightly sour (think pouring yogurt) with a fizzy effervescence. Lovely on muesli instead of milk, as a substitute for buttermilk or yogurt in baking, blended into a smoothie or just drank straight up! Now though I do have a glut in my fridge at home, so I’m on the search for recipes to get it used up.

 

I can’t  wait until next month to share all my new discoveries and findings, but until then.

Love and sunny wishes for April and beyond

X

 

Cacao matcha smoothie bowl

It’s recipe time again! I’m declaring my love of breakfast by giving you a summer themed one to eat outside in those blazing sunny days that we’ve been having, HA, if only? If you’re like me and from the UK I’m sure that you’re pretty done with this supposed ‘summer’. Can Autumn come along already? Ok summer can be the best part of the year and we always look forward to it. Bbqs in the garden, picnics in the park, long daytime hours, ice creams and wearing dresses without tights. But in my case that means wearing a jumper and a big jacket on top to compensate, keepin’ those kidneys warm, I am the master layerer! 

However, let’s not get too down about things, the weather isn’t everything. Make the most of British berries whilst they’re at their best, drown them in cream and eat with a glass of Pimms. Possibly you’re sat on your sofa wrapped in a blanket watching the new series of The Great British Bake Off instead of in the garden, but no one needs to know, it’s our secret!

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So, summer weather breakfasts. For those mornings when you wake up and the thought of porridge just doesn’t get you going. You feel the need for something fresh and cool, but filling and sustaining. Welcome this matcha cacao smoothie bowl to your morning scene. Super thick and creamy, think along the lines of pimped up ice cream. There’s only a little banana for sweetness and a special other ingredient, so don’t be expecting a sugar crash 1 hour later, full of healthy fats from the peanut butter and avocado, and hello 1 serving of green veg before 9 am, GET YOU!!

stripped bare smoothie bowl, don’t forget the toppings!!
To be truthful, smoothies aren’t my favourite thing in the world. I like to chew my food, also chewing prepares your stomach for whatever is oncoming meaning better digestion. So I seriously advise making the smoothie super thick so you have to eat it with a spoon and then add toppings. Am I really having to tell you to add toppings, don’t be silly you were going to do that anyway weren’t you.

Please go mad with toppings, that’s what makes it fun. Ok don’t channel the froyo shops and crumble every biscuit in the tin on top and then half a bar of chocolate. I was thinking more along the lines of granola, fruit such as sliced banana or berries, coconut, seeds, cacao nibs, bee pollen, goji berries, chia seeds, whatever you fancy really. The kitchen cupboards are your oyster. Without further ado, I’d better give you the recipe before it starts snowing and we’re all back on the porridge bandwagon. Here you are, enjoy my lovelies!

that’s better. DIVE RIGHT IN!

Cacao matcha smoothie bowl 

Perfect for those summer months, or in the winter if you are mad and want cold food. A creamy dreamy smoothie bowl, that will keep you going all morning long and give you a little boost to get your day started. Try adding a handful of cacao nibs in once it has blended smooth, give it a quick final whizz and then pour into your bowl for a chocolate chip version. 

Ingredients

  • 1/2 frozen banana
  • 1/4 avocado
  • 1 handful spinach
  • 2 tbsp frozen peas (trust me with this one)
  • 1 tbsp rolled oats
  • 1 tbsp peanut butter (or any other nut butter)
  • 1 tbsp protein powder (I use hemp protein)
  • 1/2-1 tbsp raw cacao powder (depending on how chocolates you want it)
  • 1/2-1 tsp matcha powder (again depending on your preference)
  • Squeeze of lemon juice
  • 50ml-150ml plant milk/ water (start with a little bit, if it won’t blend add a bit more until a consistency you like)

Topping ideas: 

  • chopped fresh fruit e.g. Banana, strawberries, raspberries, blueberries, mango, kiwi, choose your favourite
  • Cacao nibs
  • Coconut flakes
  • Chopped nuts
  • Seeds
  • Extra nut butter
  • Goji berries
  • Chia seeds
  • Bee pollen
  • Granola

Method 

  1. Freeze the banana the night before if you don’t already have any in your freezer
  2. Add all the ingredients to a blender. I use a nutribullet and I would recommend one of these or a similar strong blender if you want to keep it really thick. If you only have a stick blender or yours isn’t strong enough you will need to add more liquid and maybe leave the banana and peas to defrost slightly before blending
  3. Add a little squidge of lemon, this cuts through the bitterness you can sometimes get from green veg in smoothies
  4. Blend with the milk or water until completely smooth and you are happy with the consistency
  5. If you are very slow like me at making smoothies, pop in a few cubes of ice when you blend it to make it thicker and stay nice and cold.
  6. Pour or spoon into a bowl, then sprinkle, sprinkle, sprinkle to your hearts content
  7. Remember chew your smoothie! Your stomach with thank me later

Make the most of the last of the summer weeks, try something new, get outside in the fresh air and get those legs out in the sun, even if they’re pasty white and bruised don’t worry everyone’s the same, we’re British!

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