Peanut butter & stevia oats for brekkie

Super quick to make! Add 1/3 cup rolled oats and 3/4 cups water to a pot & bring to the boil – cooks in about 4 minutes. Pour out into a bowl & mix in 1 tsp sugar & salt free peanut butter and 2 drops stevia. Top off with a little milk!

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Boiled Eggs

It’s important to have some protein within the first hour after waking up & eggs are a great source of protein. Easy to cook, versatile & affordable! They also make for a great afternoon snack.

  • Place eggs into pot and cover with water.
  • To heat on high and wait for them to start boiling, time for 10 minutes from boiling (less if you like a runny yolk).
  • To make them easier to peel, put them straight into a bowel of ice water for a few minutes before peeling.
  • I love plain old salt & pepper for seasoning and sometimes have a little mayo with it.

Make-ahead, creamy macadamia butter & cinnamon oats

In winter months I want something warm to kick-start my day – bring on the oats! What I love about oats is that I can make them ahead and just reheat in the microwave when I get to work. Convenience is often what gets in the way of making healthy choices so the easier the better!

Make-ahead, creamy macadamia butter & cinnamon oats

Oats are a breakfast staple! They’re rich in a specific type of fibre called beta-glucan which is known to help lower levels of bad cholesterol. They’re also a source of protein.

Serves 1

Ingredients:

  • ½ cup oats
  • 1 cup water
  • Cinnamon to sprinkle
  • 1 heaped tsp. Macadamia butter (or almond butter)
  • Stevia to sweeten (optional)
  • Rice & Coconut milk or normal milk

Method:

  1. Add the oats and water to a saucepan and bring to the boil. Simmer and cook for 3-5 minutes.
  2. Pour the cooked oats into a jar. Get a heaped tsp. of macadamia butter and dunk into the middle of the hot oats. Sprinkle cinnamon on top of the oats (as much as you’d like). Add 4 drops stevia. Mix, mix, MIX!

 

When I get to work I pop the jar in the microwave for about 30 seconds to a minute, then add the milk, stir and enjoy. I hope this gives you another option to make healthier breakfast choices!

Sugar Free Fern | Creamy Macadamia Oats

Start your day with a Green Goodness Smoothie

Sugar Free Fern | Green Goodness Smoothie

When I first looked at recipes for green smoothies I thought there was no way I’d be able to drink it but I have been pleasantly surprised! This is a great way to your greens and start the day feeling refreshed.

Start your day with a Green Goodness smoothie

Spinach is a good source of fibre, vitamin A and K, and iron. Celery adds flavour and is also a source of Vitamin K. Ginger also adds to the flavour, it settles any nerves I feel in my tummy and has anti-inflammatory benefits. Gingerol, the bioactive substance in fresh ginger, can help lower the risk of infections. Lemon Juice balances out the taste by providing the acidity. Lemon juice is high in vitamin C, aids in digestion and can help balance you body’s pH.

Serves 1

Ingredients:

  • 1 cup water
  • A handful of washed Baby Spinach
  • 3 Celery Fingers
  • 1 tsp Fresh minced ginger
  • 1 slice of Lemon, skin & seeds removed (or lemon juice from the bottle but fresh is best)
  • 1/2 green apple with skin (optional – I’ve started leaving out the apple to remove the fructose element)

Sometimes I soak a tsp of chia seeds overnight in the cup of water – this does alter the taste but it’s good for you!

Method:

  1. In a blender, add the water, then spinach, celery, apple and ginger.
  2. Blend until smooth.

 

I have my green smoothie first thing on a morning (even before a cup of tea) and then when I get to work I have some oats, yogurt or an oat smoothie.

What I love most about the Green Goodness smoothie is that it starts my day out on a healthy note. The heat from the ginger soothes any pre-work day anxiety/nerves and I just feel light and refreshed!

Definitely give it a try and let me know how you find it.

Sugar Free Fern | Green Goodness Smoothie

 

Plain Yogurt, strawberries & a sprinkling of seeds

Sugar Free Fern | Plain Yogurt with Toppings

Sometimes there just isn’t enough time to plan ahead for breakfast. Full fat plain yogurt is often my answer for breakfast or a quick protein snack! This I just one of the many meals that starts with a few dollops of plain yogurt.

Plain Yogurt, strawberries & a sprinkling of seeds

Yogurt is a great source of calcium, protein and probiotics! Probiotics are the good bacteria which aid digestion and boost your immune system – great for maintaining good gut health! Flax seeds are a great source of fibre, manganese, vitamin B1, and the essential fatty acid alpha-linolenic acid, also known as ALA or omega-3. Sesame seeds are also a good source of fibre and copper. Sunflower seeds are a good source of vitamin E. Strawberries are just what I need to satisfy my sweet tooth and are a good source of vitamin C and fibre.

Serves 1

Ingredients:

  • 250 ml Full fat plain yogurt
  • Seed mix (I use a mix of flax seeds, sunflower seeds & sesame seeds but you can use whatever you’ve got – pumpkin seeds are great too!)
  • 3-4 Fresh strawberries

Method:

  1. Wash and chop strawberries.
  2. Add about 250 ml full fat plain yogurt to a bowl, top with strawberries and sprinkle with seed mix.

 

Simple, satisfying and healthy!

Sugar Free Fern | Plain Yogurt with Toppings

Banana Oat Muffins

Banana Oat Muffins are a great ‘make-ahead’ treat to pack in with your lunch; enjoy as a quick breakfast snack or have with a cuppa tea.

Banana Oat Muffins

Makes about 24 cupcake size or 12 muffin size

Ingredients:

Dry

  • 1 Cup Rolled Oats (Used certified gluten free oats if Gluten Intolerant – they’re available from Dischem)
  • 1/4 Cup Oat Bran
  • 1 1/2 Cup Oat Flour (To make Oat Flour: Place oats into a food processor & blitz until it becomes a powder)
  • 1/2 Tsp Cinnamon
  • 1/2 Tsp Nutmeg
  • 1/2 Tsp Salt
  • 2 Tsp Baking Powder
  • 1 Tsp Baking Soda
  • 1/2 Cup Xylitol (Optional – I used 1/2 Cup but next time I’m only using 1/4 Cup if any because it was too sweet)

Wet

  • 1/2 Cup Plain Full Cream Yogurt
  • 1/2 Cup Milk
  • 1/3 Cup Extra Virgin Cold Pressed Coconut Oil
  • 2 Large Bananas
  • 1 Large Egg

Method:

  1. Preheat oven to 180C.
  2. In a bowl, combine 1 cup rolled oats and 1/4 cup oat bran with the 1/2 cup milk and 1/2 cup yogurt. Let sit for 10 minutes.
  3. Line muffin tray with paper cups or grease with coconut oil/butter/spray&cook.
  4. To make Oat Flour: Place 1 1/2 cup oats into a food processor & blitz until it becomes a powder. Transfer flour to another bowl and add the cinnamon, nutmeg, salt, xylitol, baking powder and baking soda.
  5. Chop up the bananas into smaller chunks and add to the food processor along with the egg and blitz until a smooth consistency.
  6. Add the milk & yogurt soaked oats, banana & egg mixture and coconut oil to the oat flour bowl and mix well.
  7. Spoon the mixture into the muffin cups about 2/3 full (they rise a little).
  8. Bake at 180C for 30-35 minutes but check from 20 minutes by stabbing them with a cake tester.

They freeze really well and still taste great once defrosted so they’re the perfect meal prep treat.

Enjoy!

 

Why you need to soak oats & other grains

Overnight Oats are a convenient, nutritious & tasty breakfast option. Soaking oats overnight (or any grain) before eating them is also a very important health step.

Why You Need To Prepare Oats Properly (Source Article Here)

“Traditionally porridge was made preparing the oats the night before and allowing them to soak overnight. What this does is breaks down the oats so they are more digestible, encourages beneficial enzymes to come to life and  removes the phytic acid which inhibits absorption of other minerals, enabling you to easily digest your oats.

Phytic acid is in a lot of foods and too much of it can cause irritation and cause us to lack certain minerals. This is not because we aren’t consuming these nutrients, but because of the foods we are consuming with phytic acid which can inhibit absorption. So the key is to insure foods containing this acid are prepared properly to avoid this happening.

Phytic acid is in the outer layer of all grains. If left, phytic acid combines with calcium, magnesium, copper, zinc and iron in the intestines and inhibits their absorption. This is why you need to be careful if you are consuming a diet that is high in grains.

What needs to be done to grains is properly prepare them. This means soaking them to allow enzymes to help breakdown and neutralize the phytic acid. We use an acid to do this, this can be in the form of whey, kefir or yogurt or if you can’t handle dairy then lemon or apple cider vinegar will do the same thing.

By soaking your oats you neutralize the phytic acid which inhibits certain enzymes, this soaking allows the beneficial enzymes to work and increases the amount of vitamins and minerals present that your body will absorb.”

How to soak/prepare your oats:

I combine half a cup of raw rolled oats with 1 cup of milk (or half a cup milk and half a cup water) and store in a glass jar or tupperware in the fridge overnight.

Then I either eat the oats as is with some fruit or blend it up in a smoothie (My recipe for Strawberry, Chia Seeds & Almond Flakes Overnight Oats)

I hope you give overnight oats a try 🙂

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