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Superfood Porridge

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Oats so good! Porridge…the perfect cold weather breakfast. I love a bowl of porridge, especially on cold crisp mornings when I just want to stay cocooned in my cosy bed. Comforting, wholesome, warming, inexpensive and delicious. I love to vary my toppings and add different spices or super powders to keep things interesting and balance up my diet.

 

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Here I have added a touch of the super spice cinnamon to the base. Cinnamon is high in antioxidants with anti-inflammatory chemicals that help protect against disease and promote a healthy heart. Cinnamon also helps lower blood sugar levels and can improve insulin sensitivity and therefore help prevent diabetes. It also is a natural anti-microbial, antibiotic and anti-fungal agent and so helps to fight infections, making it a terrific super food addition to this porridge.

 

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To add to the nutritional value I have loaded this bowl up with contrasting textures and flavours of crunchy nuts, seeds, cacao nibs, soft banana, cacao-coated goldenberries and fresh juicy berries and pomegranate seeds and an optional peanut butter drizzle. This combination is so deliciously decadent; sweet, nutty, chewy and totally satisfying!

 

Nutty porridge bowl 2

Without peanut butter….

 

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With peanut butter

 

Why oats? (The science bit)

Oats are high in fibre, especially in a compound called beta-glucan, which helps lower cholesterol levels, thereby reducing blood pressure and boosting heart health. It also slows down the speed at which food moves through the digestive tract, thereby retarding the absorption of sugar. This helps stabilise blood sugar levels, making oats a great choice for diabetics.

Oats are also a good source of protein, low in fat, high in fibre and plant lignans, which may help protect against heart disease and hormone-related cancers (like breast, prostate and ovarian cancers).

So what better way to celebrate the cooler weather but with a porridge bowl?

 

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Makes: 2 bowls

Preparation: 10 mins

Ingredients:

 

To decorate: fresh blueberries, raspberries, almonds, hazelnuts, pistachios, cacao-coated goldenberries, cacao nibs, pumpkin seeds, peanut butter drizzle (I use this brand as it is so good for drizzling!)

Method:

  • Put the oats, milk, water, spices, sweetener of choice, salt and protein powder if using, into a saucepan. Stir to combine.
  • Cook on a medium heat for 5-8 mins until thick and creamy. Add more water or milk if you like it runnier (I like mine quite thick).
  • Divide into two bowls and decorate as desired.

 

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Don’t forget you can find my favourite recipes in my FREE eBook here.

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Nutty porridge bowl 2

 

 

 

 

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Good evening! Happy Toast Tuesday! ⠀ .⠀ A quick post work-out snack tonight. Have you tried chia jam? Just mush up some berries with chia seeds and a twist of lemon or splash of water! Here are two I prepared earlier! Blackberry and raspberry chia jam on toasted seeded rye. Which one do you prefer? Both with a peanut butter squiggle!!!⠀ .⠀ I used chia seeds @naturesheartuk and peanut butter @pipandnut⠀ .⠀ Also, apologies for my absence off Insta yesterday....I was blocked for talking too much! So apologies if I have not replied to your message. Has this happened to you?! 🙈 (A bit embarrassing!!)⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ @forvegans_byvegans @toastforall⠀ .⠀ .⠀ .⠀ #toast #sourdough #toasttuesday #toastsforall #foodforfuel #eatyourfruits #chia #peanutbutter #peanutbutterjelly #healthyfats #norefinedsugar #sugarfree #powerfood #breadstagram #vegandiet #veganfoodie #healthychoices #snacks #healthyfoodie #fitfoods #postworkoutsnack #UKvegans #snackfood #fitnessgirl #strongnotskinny #livehealthier #healthyfoods #eatwholefoods #buzzfeedhealth #healthysnacks
Happy Sunday! Have you tried courgette in your oatmeal?⠀ .⠀ Today is 'clearing out the fridge' day for me and so what do do with half a courgette? Grate it into your oatmeal! Extra veggies! You actually can't taste it but it adds colour and nutrition! I've also added hemp seeds and used almond milk. ⠀ .⠀ Toppings? The last of the fresh fruit, chopped pistachios, pumpkins seeds, a peanut butter drizzle and some cacoa nibs.⠀ .⠀ I used peanut butter @pipandnut, almond milk @alpro and pumpkin seeds @naturesheartuk⠀ .⠀ Have a fabulous Sunday! Off for run today (trying to get back into running!)⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ @forvegans_byvegans ⠀ .⠀ .⠀ #fruitlover #fruitarian #eatyourvitamins #eatgoodfeelgood #oatmeal #vegan #veganrecipes #refinedsugarfree #veganathlete #whatveganseat #fitfood #cleaneatingrecipes #healthyfoodie #cleanfoodshare #morningslikethese #glutenfreemeals #veganbowls #eatfresh #intuitiveeating #eatvegan #healthygut #powerbowl #slimmingworld #eatcolorfully #iamwellandgood #foodisfuel #plantbasedfoodie #fitnesslover #poweredbyplants #veganfoodlover
Good morning! Would you eat these goldenberry and cranberry oat protein bars? They have no refined sugar and are enriched with chia, pumpkin seeds and sugar-free chocolate chips! What do you think? I think they make a perfect healthy snack or grab and go breakfast (like today when I have to get to work early and muesli just takes too long to chew!! 🙈 . Who wants the recipe?!⠀ .⠀ Have a lovely Thursday!⠀ .⠀ I used dried goldenberries and pumpkin seeds @naturesheartuk, pea protein @pulsinhq, cashew milk @nushfoods.⠀ .⠀ .⠀ .⠀ .⠀ . . . . . . . . @forvegans_byvegans .⠀ .⠀ .⠀ #breakfastbar #snack #glutenfreerecipes #oatmealbars #oatmeallover #myfood #eatcleandiet #plantbasedeating #highproteindiet #breakfastlovers #veganfood #yahoofood #f52grams #healthysnack #fitnessgirl #eathealthy #befitfoods #veganbaking #cleaneatingdiet #instavegan #macrosonpoint #eatingwelleats #healthyrecipe #healthlife #vegainz #healthyeatingideas #holisticnutrition #healthandwellness #collab #healthybaking
Happy Toast and Turmeric Tuesday! Who wants Turmeric Chia French Toast?!⠀ .⠀ Today's post is a new recipe I tried out on my nieces who had never had French toast before (It brings back memories of when my mom used to make it for me when I was little!). To make it healthier, I used plant milk, a spot of turmeric-containing Vitalising Superpowder, some pea protein and chia seeds and used sourdough.⠀ .⠀ Toppings? Fresh fruit, seeds, hemp seeds, dried goldenberries and Caramel syrup that I was luckily gifted @sweetfreedomuk. (It's amazing! Only sweetened with apple and carob and 13 cal per tsp!)⠀ .⠀ What do you think?! Would you like some?! .⠀ Have a lovely day!⠀ .⠀ I used Vitalising Superpowder and dried goldenberries @naturesheartuk, chia seeds @chiabiaseed and pea protein @pulsinhq⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #toast #sourdough #toasttuesday #frenchtoast #comfortfood #turmerictuesday #vegancomfortfood #feedyoursoul #plantbasedrecipes #bestofvegan #homecookedmeals #ilovefruits #eatprettythings #yummybreakfast #healthiefoodie #plantbasedlife #vegandiet #plantfueled #wholefoodnutrition #healthygut #musclefood #gifted #foodforfuel #eatyourfruits #cleaneatingideas #sugarfreekids #seasonalfood #eatcolorful #antiinflammatorydiet #plantbasedmeals
Happy Sunday! What' your favourite Summer fruit? How about these gooseberries? I snaffled these up from the farmer's Market!⠀ .⠀ Today we have a simple fruit salad with crunchy ginger cinnamon granola, pink pitaya protein yoghurt, dried tart goldenberries, raspberry sprinkles, plump gojis, crushed pistachios and flaxseed. Powered up now for a run and spin!⠀ .⠀ I used dried goldenberries @naturesheartsuperfoods, pitaya @unicornsuperfoods, ground flaxseed @yumandyay_ and almond yoghurt @nushfoods.⠀ .⠀ Have a lovely day!⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .@forvegans_byvegans ⠀ .⠀ . #fitfood #eatforabs #eatyourfruits #granola #dairyfree #highproteindiet #scrumptiouskitchen #healthyeats #brainfood #cleaneatingrecipes #vegan #fitnessmotivation #veganrecipes #cleanfood #detoxing #gettinghealthy #glutenfreefood #healthybreakfast #veganathlete #fruitarian #fitnessaddict #plantbasedrecipes #colourfulfood #gifted #poweredbyplants #nutritiousfood #yoghurtbowl #eatwholefoods #nourishyourbody #healthygut
Happy Thursday! Who else was affected by the Instagram crash? This dish was going to be a Wellness Wednesday post! Never mind! Who else secretly enjoyed the night off?! (I hit the gym instead!).⠀ So last night we had miso roasted tomato aubergines for dinner. Just imagine sweet roasted cherry tomatoes on a umami flavoured miso-tahini-soy paste, all on a bed of smokey roasted aubergine! I even managed to sneak a bit of pea protein and chia into the paste! ⠀ .⠀ Full recipe details in the link below! Please copy and paste the link below into your new browser:⠀ https://buff.ly/2JnUpAo⠀ .⠀ I used chia seeds @naturesheartsuperfoods and pea protein @pulsinhq⠀ .⠀ Have a fabulous day! Enjoy the sunhine!⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ ⠀ @bowlsforall @forvegans_byvegans ⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #miso #aubergine #guthealth #cherrytomatoes #tahini #plantbasedprotein #proteinpowder #weightlossrecipes #vegan #newvegan #eatgoodfeelfood #quickdinner #homemadecooking #vegetarian #nogluten #healthierchoices #simplefood #whatsonmyplate #plantstrong #healthyfoodlove #plantbasedfood #fitfoodie #glutenfreeeats #wholefoodplantbased #nourishyourself #antiinflammatorydiet #vegandinner #paleoeats #lowcarbrecipes #cleaneating
It's Toast Tuesday! Are you a sweet or savoury lover? Today we have toasted sourdough multi-grain with 2 toppings:⠀ . Savoury: sundried tomato pesto with a whole baby avocado (cute huh?!) encrusted in hemp and toasted sesame seeds with radish flowers, toms, fragrant basil and microgreens.⠀ . Sweet: Chocolate yummy spread topped with banana coins, apple moons, fresh fruit, persimmon and pear stars, nuts, dried goldenberries, crunchy pumpkin seeds and raspberry dust.⠀ .⠀ I have been luckily gifted this yummy Choc Pot from @sweetfreedomuk..vegan,no palm oil, and sweetened with fruit! Only 14 calories per teaspoon! So creamy and chocolatey. I have also used delicious dried goldenberries and pumpkin seeds @naturesheartuk and hemp seeds @linwoodshealthfoods⠀ ⠀ ⠀ .⠀ Have a lovely Tuesday!⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #toast #sourdough #toasttuesday #toastsforall #foodforfuel #eatyourveggies #healthyvegan #cleaneatingideas #eatingclean #fermentedfoods #dessertforbreakfast ⠀ #healthysnacking #chocolatelover #vegan #holisticnutrition #rainbowfoodspace #goodcarbs #foodphotography #mindbodygreen #eatprettythings #foodfluffer #makeitdelicious #veganyum #plantbasedmeals #workoutmotivation #yummybreakfast #quickrecipes #fitmeal #whatieat #nutritiousanddelicious
Good morning! Do you like veggies in your smoothies? ⠀ .⠀ What do you think of this avocado, fruit and veggie number? (or is it too swamp green for you?!) 🙈⠀ Just blend together avo, carrots, celery, pineapple, green tea, lime, ginger, chia seeds and decorate! I've added in some pea protein for extra nutrition (it' a running day today!)⠀ .⠀ Toppings: granola, white squashed peach (cute aren't they?!), grapes, bloobs, hemp seeds, crisp pumpkin seeds and dried goldenberries. ⠀ What do you think?⠀ .⠀ Have a lovely Sunday!⠀ .⠀ .⠀ I used chia seeds @chiabiaseed, dried goldenberries @naturesheartuk, pea protein @pulsinhq and green tea @vegavero_gb⠀ .⠀ .⠀ .⠀ . . . . .⠀ .⠀ .⠀ .⠀ .⠀ #powerfood #smoothielove #greensmoothiebowl #fruitlovers #rawveganfoodporn #foodismedicine #healthyfoodideas #eatfresh #wholefoodnutrition #fuelyourbodyright #eatgoodfood #goraw #fiveaday #healthyveganfood #artisticfood #healthierchoices #vegan #eatforabs #antiinflammatorydiet #eatcolorful #balancedmeals #bodyfuel #greentea #veggielife #veganeating #veganfriendly #nutritiongoals #feedfeedglutenfree #eatyourveggies #cleaneatingideas
The heatwave has arrived! And all I want to do is eat nice cream!!! 🙈. How about you? Is it hot where you are? ⠀ .⠀ To cool down we have dairy-free pineapple, orange and goldenberry nice cream! I've even snuck in some avocado and protein powder! This nice cream can be whizzed up in 3-4 mins! Just blend together frozen pineapple chunks, orange segments, banana, avocado, dried goldenberries, protein powder, 1 tbsp. lime juice or milk with a dash of sweetener⠀ .⠀ Full details are available at my blog. Please copy and paste the link below into your new browser.⠀ https://buff.ly/2qJBOWI⠀ .⠀ I used dried goldenberries @naturesheartuk, pea protein @pulsinhq⠀ .⠀ Enjoy the sunshine! ⠀ ⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ @bowlsforall @forvegans_byvegans .⠀ .⠀ .⠀ .⠀ #nicecream #icecream #nicecreamrecipes #dairyfreevegan #detoxfood #dairyfreeicecream #summertime #eatmoreplants #healthyfoodshare #healthyfoodie #fitfoods #healthydessert #rawfoods #heathandwellness #eatcleandiet #refinedsugarfree #nutrientdense #makeitdelicious #proteinpowder #glutenfreeeats #eatyourfruits #befitfoods #vegan #ukvegans #vegansofinsta #livefood #eatwholefoods #healthyeatingideas #eatcleangetlean #absaremadeinthekitchen
Do you get your five alive? For Wellness Wednesday we have a colourful veggie bowl. How about roasted sweet baby carrots, mixed with beluga lentils, crunchy fennel, peppery rocket, sweet pomegranate jewels, blood orange with bites of tart dried goldenberries? The dressing is a zingy apple cider vinegar, orange and lime dressing with a touch of maple. While the oven was on, I also made some purple sweet potato crisps (Yum!) and roasted chilli turmeric chickpeas.⠀ .⠀ What do you think? Good enough for wellness Wednesday?⠀ .⠀ I used beluga lentils @merchantgourmet, dried goldenberries and turmeric-containing Vitalising superpowder @naturesheartuk.⠀ .⠀ Have a super evening!⠀ .⠀ .⠀ .⠀ . . . . . . . . .⠀ .⠀ .⠀ .⠀ @bowlsforall @forvegans_byvegans ⠀ .⠀ .⠀ #wellnesswednesday #rainbowbowl #antiinflammatorydiet #veggielover #colorfulfoods #happygut #buddhabowls #glutenfreedairyfree #cleaneatingrecipes #plantbasedeating #veganmeal #veganbowl #weightlossrecipes #proteinpacked #foodisfuel #veggiebowl #gloobyfood #healingfoods #gifted #dairyfreedinner #vegan #healthygut #plantbasedeats #artfood #eatyourveggies #fitfoods #alltheveggies #greenfood #glutenfreeeats #eatvegan
Good morning! It's Toast Tuesday! Today we have a simple duo of toasted multi-grain sourdough with a sweet or savoury topping. Which one is for you?⠀ ,⠀ Savoury: Sundried tomato pesto (oops, it's so loaded, you cant see it!) with salad leaves, assorted mushrooms, avocado daisies, olives and roasted peppers⠀ Sweet: beetroot protein yoghurt with assorted fruits including mango stars, crushed pistachios and crunchy pumpkin seeds.⠀ .⠀ .⠀ I used pumpkin seeds @naturedheartsuperfoods, pea protein @pulsinhq and plant yoghurt @alpro⠀ .⠀ Have a lovely day!⠀ .⠀ .⠀ .⠀ .⠀ .⠀ @forvegans_byvegans @toastforall⠀ .⠀ .⠀ .⠀ #toast #sourdough #toasttuesday #toastsforall #fitfoods #foodforfuel #eatyourveggies #healthyvegan #cleaneatingideas #eatingclean #breakfastofchamps #healthyfats #eatyourgreens #avocadotoast #carbsarelife #eatnatural #pesto #eatcolorful #balancednutrition #selfcare #bodyfuel #antiinflammatorydiet #veganinspiration #plantbasedmeals #brainfood #foodcreative #veganbrunch #poweredbyplants #vegan #veganfortheanimals
Good evening! I wasn't going to post tonight..we had friends staying over and hence I my absence on Instagram. But I thought I'd share the petit fours I made for our guests. What do you think? (Perfect with tea/ coffee!)⠀ .⠀ We have raspberry squares, oaty chocolate maca protein balls, chilli chocolate truffles, rocky road squares, blueberry and acai balls. Which one is your favourite?! All are no bake, no bake, gluten-free, dairy-free and no refined sugar too!⠀ .⠀ Have a restful evening and a happy new week! For those of us in the UK, keep dry (lightning and more rain predicted! Urg!)⠀ .⠀ .⠀ .⠀ I used cacao, dried goldenberries and Omega-3 superpowder @naturesheartuk, protein powder @pulsinhq, chia seeds @chiabiaseed and peanut butter @pipandnut⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #petitfours #snacks #snackfood #cleaneatingrecipes #norefinedsugar #snackattack #healthysnacking #snacktime #vegansnack #eatbig #snacking #nobake #healthytreats #heathysnacks #vegan #veganeating #partyfood #beautifulfood #foodstylingandphotography #healthyveganfood #veganyum #cleaneatingchallenge #glutenfreeeats #foodforfuel #liveinspired #dairyfreerecipes #eatgoodfood #sangluten #veganblogger #cruelltyfreefood
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