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

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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!

 

‘Healthy-Tasting’ Superfood Smoothie

This ‘Healthy-Tasting’ Smoothie is packed with superfoods! It’s no Chocolate Milkshake but when enjoyed cold, this healthy drink leaves you feeling light and refreshed.

  • Strawberries: One serving of strawberries contains 51.5 mg of vitamin C—about half of your daily requirement. Vitamin C is a well-known immunity booster, as well as a powerful, fast-working antioxidant.
  • Apples: Are extremely rich in important antioxidants, flavanoids, and dietary fiber. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.
  • Spinach: Is an excellent source of vitamin K, vitamin A (in the form of carotenoids), manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium, and vitamin C. It is a very good source of dietary fiber, phosphorus, vitamin B1, zinc, protein, and choline.
  • Whey Protein Powder: Milk is made of two proteins, casein and whey. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making. Whey protein is considered a complete protein and contains all 9 essential amino acids and is low in lactose content.
  • Cinnamon: Is rich in antioxidants which have anti-inflammatory properties. Cinnamaldehyde, the main active component of cinnamon, may help fight various kinds of infection.
  • Ground Flaxseed: (Also called linseeds) are a rich source of micronutrients, dietary fiber, manganese, vitamin B1, and the essential fatty acid alpha-linolenic acid, also known as ALA or omega-3.
  • Chia Seeds: Are loaded with fiber, protein, Omega-3 fatty acids and various micronutrients.
  • Goji Berries: Are high in vitamin C and fiber, and low in calories. They are also a good source of iron and vitamin A.

Ingredients:

  • 1/2 Cup Frozen Strawberries
  • 1/2 Golden Delicious Apple – Chopped into smaller chunks, with skin
  • 1/2 Cup Rinsed Baby Spinach
  • 2 Tbsp Whey Protein Powder (Or Lactose free alternative)
  • 1/2 Tsp Cinnamon
  • 1/2 Tsp Ground Flaxseed
  • 1 Tsp Chia Seeds
  • 1 Tbsp Goji Berries
  • 1/2 Tsp Vanilla Powder (I’ve only found this one from Woolworths)
  • 1 Tsp Xylitol
  • 1 Cup Cold Water
  • 1/2 Cup Ice Cubes

Method:

  • Place all the ingredients, starting with the liquid first, into your blender. Blend until smooth.

Sugar Free Fern: 'Healthy-Tasting' Superfood Smoothie Sugar Free Fern: 'Healthy-Tasting' Superfood Smoothie Sugar Free Fern: 'Healthy-Tasting' Superfood Smoothie Sugar Free Fern: 'Healthy-Tasting' Superfood Smoothie Sugar Free Fern: 'Healthy-Tasting' Superfood Smoothie Sugar Free Fern: 'Healthy-Tasting' Superfood Smoothie