easy recipes – Page 4 – Every Step Fitness

Peanut butter and Jam Porridge

March 1, 2019 Dr Nancy P

Nothing beats a yummy bowl of porridge on a chilly day! And this one combines two of my favourite things – peanut butter and jam! Yum!

I actually tend to have this for lunch as it’s quite a filling portion. If you wanted you could also add a scoop of vanilla protein powder to make it even more filling. My current favourite protein powder is Missfits Vegan Vanilla powder – super yummy and available from amazon and Ocado (and other places!). I like my porridge made with water – but obviously use any type of milk if you prefer (though bear in mind the protein powder and milk will increase the calories).

This comes in at approx 384 cals of warming yumminess!

You will need:

50g jumbo oats

1 tbsp raspberry (or any flavour) jam

15g peanut butter

Raspberries and blueberries to top

1 scoop vanilla protein powder (optional)

Place the oats in to a saucepan (also add the protein powder if using) Add enough water to cover (I like my porridge quite dry so adjust the amount of water to suit you) – heat gently and stir well. If I’m rushed I just pour boiling water on to the oats, stir and add a little extra water then blast in the microwave for a min.

Once cooked pour the porridge in to a bowl and add the jam and stir through.

Drizzle the peanut butter on top next.

And then pop the berries on top.

Enjoy!

🙂

Recipes

Valentine’s Vanilla, Berry and Chocolate Porridge

February 13, 2019 Dr Nancy P

As it’s the season of love I thought I’d celebrate with something I love… porridge! This makes a great brekkie or lunch option. The protein powder is optional but adds the vanilla flavour and also the added protein helps to keep you fuller for longer. My current favourite protein powder is Missfits Vegan Vanilla powder – super yummy and available from amazon and Ocado (and other places!)

I make my porridge with water because I prefer it that way but obviously use milk if you prefer. I have used some yummy little protein chocolate hearts from Cocoa+ but you can use any chocolate you like! It would work well with some squares of dark chocolate

This comes in at approx 415 cals of warming yumminess!

You will need:

50g jumbo oats

Large handful of mixed berries (blueberries, raspberries, strawberries)

1 scoop vanilla protein powder (optional – replace with a 1/4 tsp Vanilla essence if not using)

3 Chocolate hearts or squares

Place the oats in to a saucepan with the protein powder. Add enough water to cover (I like my porridge quite dry so adjust the amount of water to suit you) – heat gently and stir well. If I’m rushed I just pour boiling water on to the oats and protein powder, stir and add a little extra water then blast in the microwave for a min.

Once it starts to cook add in the blueberries and raspberries and stir in.

Slice the strawberries. Once cooked pour the porridge in to a bowl and add the strawberries and chocs on the top.

Enjoy!

🙂

Recipes

Amazing Protein Packed Flapjacks

December 5, 2018December 5, 2018 Dr Nancy P

I get hungry, especially after a workout and I love a good flapjack or energy bar but I hate the fact that so many of the store bought ones are just full of sugar. Many of the ‘healthier’ versions I’ve bought are tasteless and unappetising so I thought I’d create some homemade protein flapjacks – full of good things!

These don’t take long to put together and you can always substitute things if you don’t have them in the cupboard or don’t like them.

You will need:

300g rolled porridge oats (gluten-free or spelt if you want)

100g desiccated coconut

100g flaked almonds

100g Pumpkin seeds

215g dried, soft Prunes

315g dried dates

175g Almond butter (or your nut butter of choice)

100g Liquid sweetener (I used rice malt syrup but you can use agave, maple syrup, honey etc)

2 tbsp Coconut oil (measured when solid)

4 tbsp Vanilla protein powder (any brand you like – you can also omit this is you want)

4 tbsp Water

2 generous tsp Cinnamon

1/2 tsp Salt

Preheat the oven to 170 C.

Line a baking tin (I used a 20 x 20cm one) with baking paper. Mix the oats, almonds, pumpkin seeds and coconut together and pour into the baking tin. Place in the oven for 20 mins or until starting to brown. Make sure you turn regularly with a wooden spoon so the whole mixture gets toasted.

While that’s in the oven pop the dates and prunes into a blender or food processor and blitz to a paste. You may need to keep stopping to scrape the mixture back down in to the bowl. It doesn’t need to be completely smooth – a few lumpy bits are good!

Remove the oats from the oven and stir the protein powder through the mixture. Allow to cool.

Put the date mixture, nut butter, liquid sweetener, coconut oil, water, cinnamon and salt in to a large saucepan and heat very gently. Stir and allow the mixture to come together. Remove from the heat and pour the oats into the liquid mixture and mix really well.

Using a spatula scrape the mixture back into the lined baking tin and press down firmly. Then allow to cool and pop in the fridge. Do make sure you lick the saucepan (once it’s cool enough!!!) because the mixture is divine when warm! 🙂

Once it’s chilled you can cut in to slices. It makes the perfect post workout snack on the go and is great to pop in to lunchboxes too!