RECIPE // prozoats

Prozoats is a creation I would not have discovered, or even dared to try, had it not been for Instagram's fitness and food bloggers sharing the obsession. They love prozoats as it has all the great qualities of porridge; it warms you up, fills you up and tastes great. But a few extras have been added to transform this breakfast staple into a macro friendly bowl of gains and goodness.

The added ingredients are obviously protein powder and not-so-obviously courgette*.

Bear with me while I advocate the nutritional benefits and reassure you that it's not as crazy as it sounds.

The added protein makes the dish more nutritionally balanced. You get 15g of carbohydrates from 1/3 cup of oats, and about 20g of protein in one scoop of whey powder. The courgette adds micro-nutrients, such as potassium, vitamin C and vitamin A, and the moisture helps keep the porridge from congealing or becoming too dry.

I know you're wondering about the taste! Well raw courgette barely tastes of anything, so you needn't worry about that, plus protein powder can add such tastiness it would mask any unwanted flavours. Nowadays you can choose from chocolate, salted caramel, rocky road, strawberry, banana, lemon cheesecake... the list goes on. Try MyProtein for an affordable and wide range of flavours.

So now you've got this far I shall share the recipe, which I like to make gluten free and dairy free.

INGREDIENTS (serves 1)

1/3 cup gluten free oats

2/3 cup of almond/oat/soya milk

1/2 courgette, grated

1 scoop protein powder of choice

toppings of choice

METHOD

1. add the oats, milk and courgette to a small saucepan and cook over medium heat for several minutes, stirring regularly or microwave in a bowl for 2 minutes.
2. once cooked, stir in the protein powder
3. top with whatever you like. I like to use choc shot and frozen berries the most.

Nutrition information for a serving without toppings:

200 calories, 20g carbs, 25g protein, 5g sugar

*zucchini (as Americans call it) lends it's z to the name - 'coats' doesn't have quite the same ring to it, huh?

RECIPE // fast teriyaki stir fry with prawns, broccoli and brown rice

Today I had my first day in my new job at Pinnacle Fitness cafe. Except it didn't feel like I was working. No clock watching or waiting for home time, I was just hanging out with lovely people preparing food and watching the charity strongman competition. Congratulations to everyone who attended and contributed to raising money!

After all that time spent in the kitchen however, I do feel like having a bit of a break and cooking something super easy, but nonetheless tasty. Pre-made sauces from supermarkets are by no means healthy, but you can limit the damage by making sure you enjoy them with an abundance of green vegetables, lean protein and unrefined carbohydrates. That's what you call balance, it's realistic.

TERIYAKI PRAWN STIR FRY WITH BROCCOLI, SPINACH AND BROWN RICE
DAIRY FREE, GLUTEN FREE

makes 2 portions

RECIPE // warm chicken salad with white beans and feta

GLUTENFREE, PALEO, SUGARFREE, DAIRYFREE (without cheese)

But first...an update (scroll down for the recipe if you don't give a crap).

I think today was the first 'normal' Monday that I have actually enjoyed in forever. I say normal to distinguish it from those Mondays which aren't typical working days, like those spent on holiday, bank holidays or otherwise. What I'm talking about is a bog standard usual day; the weekend is over, you go to work, you do some food shopping, run errands, get back into your exercise routine and maybe restart your healthy eating pattern. Before today, a typical Monday for me was met with disdain, it was a day to just get through. On the contrary today I felt like I was living, I was present in the moment at all times, and I enjoyed myself.

All because I spent more time doing what I wanted to do.

WHERE'S MY BREAKFAST // sugar, gluten and dairy free ideas

First things first: HAPPY NEW YEAR! Now that's out of the way, onto my first post of the year.

I’m going to tell you, like many others with food blogs, that eating breakfast is very important. However, I’m also going to advocate that the type of foods you choose to eat can have a direct impact on your short and long term health.

Bad point number one: if you regularly skip breakfast you send signals to your brain that your body needs to conserve energy and not burn fat. Bad point number two: you may also feel so hungry by the time you eat that you choose foods based on your cravings, which are likely to be combinations of sugar and fat – doughnuts and sausage sandwich anyone? As soon as you this start carbohydrate and sugar binge, you may feel the need to top up every couple of hours, thus creating a downward spiral of crave, eat, crash…

Arguably, if you instead choose to eat healthy whole foods first thing you are more likely to create a good platform to springboard from for a day of healthy eating.

Official (and non-official) nutrition guidelines recommend Western ‘staples’ such as wholegrain bread and porridge for our first meal of the day. I like to call food stuffs such as these ‘beige foods’. Essentially, these are filler-uppers which, when you take away the tasty accompaniments, are not very appetising alone. Foods in this group include pasta, rice, white potatoes and processed grains. From personal experience I notice that when I eat a breakfast where the main ingredient is a complex carbohydrate, such as porridge oats, I am hungry again soon after eating. Why might this be? Here are a few reasons.

1. We often couple these foods with sugary toppings, such as jam, honey and sweetened nut butters. Sugar creates an insulin response (and that downward spiral), which will leaving you wanting more in just an hour or two after eating.

2. These foods are not very nutritionally dense, and are not easily digested, causing discomfort for many people and only short term satisfaction.

So, now that I’ve made my disdain for beige foods clear, let me show you real breakfasts. These are tried and tested, and guarantee a happy digestive system if you suffer from IBS like me; no bloating or sluggishness. When I eat these meals at any time of day I feel healthy, satisfied and satiated. What more could you ask for? Oh okay, they are also refined sugar free, grain free and nutritionally dense. You want more good news?

There’s bacon involved.

RECIPE // protein bounty shake

GLUTEN FREE, DAIRY FREE

Inspired by my favourite shake at The Naked Deli, here is my take on their protein bounty smoothie.

Coconutty, refreshing, sweet and dairy free, this is great post workout or just as a healthy treat in between meals.

INGREDIENTS + METHOD

- 1/2 cup coconut milk (from a tin)
- 1/2 cup coconut water
- 5 ice cubes
- 1 scoop chocolate protein powder

Pop everything into a blender (I recommend the NutriBullet) and blitz.

At the moment I use Beef Protein Isolate 97 in chocolate flavour, which is great if you're avoiding dairy but don't want to fork out for expensive vegan blends.  It doesn't shake very well but works best blended in drinks like these.

SPEEDY SUPPER // cajun chicken, red quinoa and beetroot

GLUTEN FREE, SUGAR FREE, DAIRY FREE, PRIMAL (ISH!)

It has been so hot here in Newcastle, it really is a treat to have bare legs, open toes and no layers! We went to Majorca last month (where has the time gone?!) and we're rivaling the weather here.
This 'speedy supper' uses leftovers from a breakfast recipe of quinoa, beetroot and poached eggs from Madeleine Shaw's Get The Glow cookbook, which itself is a must try. I made too much of the quinoa and beetroot mix, and decided to have it alongside some easy cajun spiced chicken and salad for dinner.

As I appear to be on a constant journey of healing my digestive system and skin, this dish was kind to body, with no refined carbohydrates or sugars. Maybe I should have more meals like this...!

COMFORT FOOD // Honey Seared Salmon + Sweet Potato Mash

DF   SF   GF   PALEO

This is healthy comfort food which, unlike many other dishes in its category, will not make you feel like a roly poly pudding. Love winter dishes like these.

I decided I was going to eat this less than half an hour before it was hot on the plate, so it would work well for a weeknight dinner.

INGREDIENTS (serves 2)

2 salmon fillets
2 small sweet potatoes or 1 large
50mls coconut milk
1 tbsp chopped chives
pinch black pepper
1 tsp honey

METHOD

1. Peel and chop potatoes into cubes and cook in a pan of boiling water until soft.
2. Drain potatoes then mash in a medium bowl with the coconut milk. Stir in the chives.
3. Drizzle the honey on the salmon fillets and season with black pepper.
4. Heat a non-stick pan and sear the salmon fillets, approx 2 minutes each side or until slightly blackened. It's fine if the middle is still a bit pink.
5. Serve and munch.

Recipe originally found here.

CHOCOLATE ORANGE BROWNIE

I made this brownie as a dessert for my guests after a Sunday roast dinner. I provided organic yoghurt, double cream and raspberries so everyone could choose how they wanted it.

To make it dairy free just use coconut oil instead of butter; I actually used a combination of the two. Keeping with the coconut theme I also used coconut sugar, which is my favourite natural substitute for refined sugar. It can be bought from health food shops such as Holland & Barrett.

(V) (GF) (DF)

INGREDIENTS
200g dark chocolate
200g butter and/or coconut oil
2 tsp vanilla extract
200g coconut sugar
3 eggs
250g oat flour
a pinch of salt
1 large orange

DIRECTIONS

1. Preheat the oven to 170 C.
2. Melt the chocolate and butter in a bowl (I used the microwave).
3. Once melted stir in the sugar and vanilla. Leave to cool for 5 minutes.
4. Beat the eggs in a large bowl then pour in the chocolate mix and stir vigorously. Add the  salt and then slowly mix in the oat flour.
5. Grease a oven proof dish with butter/coconut oil and pour the brownie mix in. Bake for 25 minutes.
6. Thinly slice the orange into slithers and place onto a baking tray. Place on the oven with the brownies for 15 minutes until crisp.
7. When the brownies are ready take them out and let them to cool then decorate with the orange slices.

Adapted from this Madeleine Shaw recipe

RECIPE: BLACK FOREST CHIA JAM ON COCONUT RICE

I created this dish with some leftover coconut rice I'd had with sweet potato and black beans the night before  - here's the recipe if you're interested!

I've been wanting to try chia jam for a while and thought that using the coconut rice in a sweet but healthy breakfast would be fun. It was so easy and quick to make, so I will be making a batch of rhubarb chia jam this evening, while it's still in season.

For one portion, take a a handful of frozen berries (I used Morrison's Black Forest Fruits) and heat them gently in a saucepan with 1/2 teaspoon of maple syrup or honey and a teaspoon of chia seeds. Mush them around until a 'jam' forms. Then top them on some warmed coconut rice, porridge, pancakes, cereal, toast, yoghurt, ice cream...cakes?! Perf. I then added some mixed nuts and seeds for some protein and healthy fats. Isn't food fun?

Stay tuned for rhubarb jam, apple cinnamon muffins and a fun way of using up stale bread..

REVIEW: 'FREE-FROM FREAK' CAKE

I was recommended to try out Lesley's cakes by two different people, and within one hour of hearing about her freshly baked gluten and dairy free cakes I had placed an order.

And I'm so glad I did.