Porridge Cake

This Porridge Cake is rich in fibre and delicious. If you want to try something different for breakfast this is for you. This recipes serves 6 portions (roughly!) and it is great for meal prepping.

If you slice it in small rectangle you can make some cereal bars ,perfect to carry out with you on busy morning.

Serve with some fresh milk or yogurt.

Porridge cake

  • Servings: 6
  • Difficulty: easy
  • Rating: ★★★★★
  • Print

Ingredients

  • 250g rolled oat
  • 2 Tbsp flaxseeds
  • 1 1/2 apple
  • 400ml milk
  • 1 tsp cinnamon, ground
  • 1/2 tsp nutmeg, ground
  • 1 tsp vanilla extract
  • 70g honey or maple syrup
  • 1/2 tsp lemon juice

Directions

  1. Preheat the oven to 180°C.
  2. Peel and dice the apple. Add them in a bowl and squeeze some lemon juice. Add the spices and stir well.
  3. Add the oats, milk and honey. Mix well.
  4. Line a baking tray and add the mixture. Spread evenly.
  5. Add some blueberries or raspberries or chocolate chips.
  6. Bake for 45 minutes or until golden brown.


Gluten-free Banana Bread

What do you do when you have super ripe bananas? You bake the most delicious, fluffy and aromatic banana bread. I love using buckwheat flour as it’s naturally gluten-free, high in fibre and it gives a nutty flavor that works really well with the spices used in this recipe.

Gluten-free banana bread with buckwheat flour

Gluten-free Banana Bread

  • Servings: 10
  • Difficulty: easy
  • Print

Credit: fsnutritionist.com

Ingredients

  • 3 bananas, ripe
  • 1 lemon, juice and zest
  • 2 eggs
  • 100g sugar
  • 200g buckwheat flour
  • 1/2 tsp nutmeg, ground
  • 1 Tbsp vanilla extract
  • 10g baking powder (gluten-free certified)
  • Chocolate chips
  • Pinch of salt

Directions

  1. Preheat the oven to 180°C.
  2. Smash 2 bananas with a fork (save the 3rd banana for later). Squeeze the lemon and pour the juice on the smashed bananas to prevent oxidation.
  3. Whip butter and sugar together in a large bowl.
  4. Add the eggs one at the time – before adding the second egg make sure that the first one is well absorbed into the dough.
  5. Add the sifted flour with baking powder, pinch of salt and spices. Mix well until fully combined.
  6. Add the smashed banana and the chocolate chips to the dough and mix carefully.
  7. Line a loaf case with baking paper and pour the dough into it.
  8. Cut the third banana lengthwise and carefully place it on top of your dough.
  9. Sprinkle some cane sugar on top if you want for a caramelized top.
  10. Bake at 180° for around 45-50’ (the time may be different based on your oven). If the banana bread is getting too brown, cover with some foil.

For a non gluten-free version you can swap the buckwheat flour for wholegrain or all purpose flour.

I love heating up mine and serving it with yoghurt and peanut butter. A nutritious and delicious snack or breakfast.


Rustic Apple Cake

Is there anything more autumnal than a slice of apple cake with a warm cup of tea? I don’t think so and this weather really calls for it.

This recipe is simple and quick, with no butter or oil (NOTE: There’s nothing wrong with baking a cake with butter, I simply love this butter-free version too). Also, I used wholegrain and buckwheat flour which give a rustic vibe to the cake, but feel free to use all purpose flour if you wish.

Rustic apple cake

  • Difficulty: super easy
  • Print

Ingredients

  • 1 kg apple, golden
  • 100g wholegrain flour
  • 100g buckwheat flour
  • 80g sugar
  • 2 eggs
  • 100ml milk or soy drink
  • 2 Tbsp baking powder
  • 1 tsp cinnamon, ground
  • 1 tsp vanilla extract
  • 1 lemon, juice and zest
  • pinch of salt

Directions

  1. Preheat the oven to 190°C.
  2. Line a cake tin (24 cm) with parchment paper.
  3. Peel and finely slices the apples.
  4. In a small bowl cover the apple slices with lemon juice to avoid them turning brown.
  5. In a large bowl beat up the eggs and the sugar with an electric mixer, until light and whipped. Add the vanilla extract.
  6. Gradually add the sifted flour, baking powder, cinnamon, lemon zest and pinch of salt.
  7. Continue whisking and add the milk.
  8. Keep around 20 apple slices to garnish the cake and add the others to the batter. Mix well.
  9. Garnish the cake and bake for around 45 minutes

Enjoy and let me know if you try it.


Banana and peanut butter chocolate bites

Is there a better combo than chocolate-bananas-peanut butter? I don’t think so.
They make a delicious and nutritious snack or evening dessert. I like to make mine with dark chocolate but you can use milk chocolate or white chocolate too.

Banana and peanut butter chocolate bites

  • Difficulty: super easy
  • Print

Ingredients

  • Bananas (not too ripe!)
  • Smooth Peanut Butter
  • Melted chocolate (I like dark chocolate)

Directions

  1. Finely slice the bananas
  2. Spread a thin layer of peanut butter on one banana slice and create a sandwich with another one. Keep going until you finish all the banana slices. Pop them in the freezer for about 5 minutes.
  3. Cover the banana bites with melted chocolate and pop again in the freezer for 15 minutes.


Courgette ricotta fritters

Do you need a lunchbox inspo? These courgette fritters are packed with nutrients, simply delicious and convenient.
Lunch box: pair the fritters with some roasted vegetables and potatoes. Works well in a buddha bowl too.

Courgette ricotta fritters

  • Difficulty: super easy
  • Print

Ingredients

    Ingredients:
  • 2 courgettes, coarsely shredded
  • 1/2 leek, very thinly sliced
  • 2 medium eggs
  • 1 tsp lemon zest
  • 1 tsp baking powder
  • 95g flour
  • Pinch of salt and pepper

Directions

  1. In a large bowl, combine the courgettes, leek, ricotta, eggs, lemon zest, salt and pepper. Stir well, then stir in the flour mixed with baking powder just until fully incorporated.
  2. Line a large baking sheet with paper towels. In a large pan, heat 1/4 inch of olive oil until shimmering. Add 2 Tbsp of the courgette batter to the hot oil, spreading them to form the fritters.
  3. Fry over moderately high heat, turning once, until browned and crisp, about 3-4 minutes. Drain the fritters on the paper towels and serve right away.
  4. Tip: make them ahead and re-heat in a 180°C oven.


Roasted Chickpeas

On my Instagram account (here) I wrote a few posts on snacks and how they can be helpful in achieving your daily protein requirements if you are an athlete with higher needs.

These roasted chickpeas are a great idea for snacking during the day – a high plant-based protein snack that contributes towards your daily fibre goals = happy gut!

Roasted chickpeas

  • Difficulty: super easy
  • Print

Ingredients

  • 1 can of chickpeas, rinsed and drained
  • 1 tsp (or more) smoked paprika
  • 1/2 tsp chili flakes
  • 1 Tbsp olive oil
  • pinch of salt

Directions

  1. Preheat the oven to 180°C
  2. Line a baking tray with parchment paper.
  3. In a bowl mix the chickpeas with olive oil, paprika, salt, and chili flakes. Mix well until the chickpeas are well coated.
  4. Add the chickpeas onto a baking tray.
  5. Bake for 20-30 minutes.

Store ad room temperature and aim to consume them the same day or the second day.


Strawberry almond muffins

These strawberry muffins are sweet, fluffy and moist – perfect for breakfast or for a snack/afternoon tea. I think the combo strawberry and almond is simply delicious. They are full of fresh sweet strawberries and whole flour for a fibre boost. Why not pair them with some yogurt and fresh fruit for breakfast?

Strawberry almond muffins

  • Servings: 12
  • Difficulty: easy
  • Print

Credit: fsnutritionist.com

Ingredients

  • 96 g plain flour
  • 125 g whole flour
  • 125 g almond flour
  • 2 tsp baking powder
  • 2 eggs
  • 65 g sugar
  • 1/2 tsp ground cinnamon
  • pinch of salt
  • 230 ml milk
  • 60 ml olive oil or sunflower oil
  • 1 tsp vanilla
  • 1 1/4 cup strawberries, diced

Directions

  1. Preheat the oven to 180°C
  2. In a bowl combine the flours with baking powder, cinnamon and salt.
  3. In a larger bowl whisk the milk with the oil, eggs, sugar and vanilla.
  4. Dust the strawberries with 1 tbsp of flour to prevent them to sink to the bottom of the muffin cups.
  5. Mix the dry ingredient into the bowl with the wet one and combine. Add the strawberries.
  6. Use a 1/3 cup measuring cup (this is the perfect amount) to scoop the batter into the muffin cups.Bake for 20 minutes.


Chocolate baked Banana Oats

Are you looking for an indulgent and filling breakfast? This is the right recipe for you Baked oats is one of my favourite way to have oats. It requires around 15 minutes and it feels like having a dessert in the morning – Perfect start of the day.

Oats are one of the best foods for breakfast as they are high in fibre. In particular, they contain a fibre called beta-glucan which keeps our blood sugar levels stable and keeps us full for longer throughout the morning. Furthermore, there are studies showing that consuming oats contributes to reducing cholesterol and promotes heart health.

My favourite combination is with banana, blueberries and chocolate – I love the melty square of chocolate on top.

Chocolate baked banana oats

  • Servings: 1
  • Difficulty: easy
  • Print

Credit: fsnutritionist.com

Ingredients

  • 45 g rolled oat
  • 150 ml milk (I used soy fortified milk)
  • 1/2 tsp cinnamon
  • 1/2 baking powder
  • 1 big ripe banana
  • fresh/frozen blueberries
  • Dark chocolate (or milk chocolate if you wish)

Directions

  1. Preheat the oven to 180° C.
  2. In a bowl soak the oat in milk and set aside for 10-15 minutes.
  3. Mash 1/2 banana and add it to the soaked oat.
  4. Add the cinnamon and baking powder and mix well.
  5. Pour it all into a ramekin and top with the other half of the banana (sliced) and fresh/frozen blueberries. Sprinkle some cane sugar on top for a caramelized texture.
  6. Bake for 15 minutes and serve with some dark chocolate on top.


CRUNCHY CEREAL AND CHOCOLATE BISCUITS

Do you fancy a mouth-watering sweet snack? I’ve got you covered.
These crunchy biscuits are a delicious option, easy to make and perfect to carry with you on busy days.

Tip: Add some yogurt and a fruit for a satisfying snack or pair them with a glass of milk.

Crunchy cereal and Chocolate biscuits

  • Servings: 12
  • Difficulty: easy
  • Print

Credit: fsnutritionist.com

Ingredients

  • 50 g oat
  • 150 g melted dark or milk chocolate
  • 10 g puffed millet
  • 10 g puffed quinoa
  • 10 g puffed buckwheat
  • 40 g tahini or peanut butter
  • 10 g cocoa

Directions

  1. In a large bowl mix the oat with the puffed cereals and cocoa.
  2. Add the melted chocolate and the tahini.
  3. Combine the ingredients.
  4. Line a baking tray with baking paper.
  5. With a spoon or ice-cream spoon (even better) create the biscuits.
  6. Store in the fridge for at least 3 hours and then you can store them in an air-tight container in the fridge.

Nutrition

Per Serving:


Oven-baked sweet potatoes fries

These baked sweet potatoes are a great alternative to the standard fried ones. Of course, the result is different but this version is mouthwatering!

Do you know that:
– Sweet potatoes are a rich source of fibre (happy gut), minerals and vitamins;
– 80 g of sweet potato (1 medium) count towards 1 of your 5 a day.

Courgette ricotta fritters

  • Difficulty: super easy
  • Print

Ingredients

    Ingredients:
  • 2 courgettes, coarsely shredded
  • 1/2 leek, very thinly sliced
  • 2 medium eggs
  • 1 tsp lemon zest
  • 1 tsp baking powder
  • 95g flour
  • Pinch of salt and pepper

Directions

  1. In a large bowl, combine the courgettes, leek, ricotta, eggs, lemon zest, salt and pepper. Stir well, then stir in the flour mixed with baking powder just until fully incorporated.
  2. Line a large baking sheet with paper towels. In a large pan, heat 1/4 inch of olive oil until shimmering. Add 2 Tbsp of the courgette batter to the hot oil, spreading them to form the fritters.
  3. Fry over moderately high heat, turning once, until browned and crisp, about 3-4 minutes. Drain the fritters on the paper towels and serve right away.
  4. Tip: make them ahead and re-heat in a 180°C oven.

Ingredients

  • 1 sweet potato
  • 2 tbsp olive oil
  • 2 tbsp corn starch flour (for the crunchiness)
  • 1 tsp smoked paprika
  • 1 tsp dried Rosemary
  • salt
  • pepper

Instructions

  1. Preheat the oven at 200°C
  2. Peel and slice the potatoes into batons
  3. Mix together in a bowl the potatoes with corn starch, olive oil, smoked paprika, rosemary, salt and pepper. Mix well!
  4. Cover a baking tray with parchment paper and bake for around 25/30 minutes (make sure to stir the potatoes after the first 15 minutes).

Paired them with your favorite dip or with a quinoa and greens salad, hummus and avocado

Enjoy!