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: ★★★★★
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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.


OATS: 4 ideas to used them in your breakfast

Oats have become part of my breakfasts since I moved to the UK from Italy. They are satisfying and versatile and are starting to become popular in Italy as well.

Oat has many nutritional properties: it is rich in a soluble fibre called beta-glucan which have been linked to lowering LDL cholesterol (the “bad” one) and may help reduce fat and sugar absorption.

Oat naturally contains low levels of gluten, however, for celiacs it is advisable to choose one which has been certified as gluten-free.

HOW TO INCLUDE OATS IN YOUR DIET?

Porridge

In a pot mix a portion of oat and milk (either dairy milk or an alternative drinks – If you use an alternative drink opt for the fortified version). Cook on a gently heat for 5 minutes, stirring any now and then.

To complete your breakfast add some fresh yoghurt, a portion of fruit, spices (cinnamon, cocoa powder, vanilla) and some nuts or nut butter.

These are some of my favorite combination:

  • Raspberries + peanut butter + chocolate chips
  • Apple + cinnamon + pecan nuts
  • Pear + cocoa powder + almonds
  • Blueberries + hazelnuts + coconut flakes

Overnight porridge

Overnight porridge is perfect if you have little or no time in the morning to make yourself a fulfilling breakfast. It can also be a perfect breakfast on the go.

You simply need to mix the oats with milk or yoghurt in a jar or container with a lid, mix it well and adding some honey or jam for sweetness. Let it sit in the fridge all night and the in the morning you will need to add just some fresh fruit and nuts or anything else you fancy.

For a more thick texture add some chia seeds when preparing it.

Muesli

Muesli is easy to make and last for quite a long time: you simply need to mix your favorite ingredients in an air tight container and then add a few tablespoons to your milk or yoghurt with some fresh fruit.

To the oats you can add:

  • Mixed seeds, mixed nuts, coconut flakes or chocolate chips as a source of fats
  • Dried fruit as a source of sugar
  • Vanilla or cinnamon for extra flavor

Granola

To make the perfect granola you will have to add to oats some honey or maple syrup to get the right texture – big crunch clumps.

What will you need to use?

  • Rolled oats
  • Mixed seeds, mixed nuts, coconut flakes or coconut oil as a source of fat
  • Honey or syrup or sugar as a source of sugar
  • Vanilla or cinnamon for extra flavor

If you want have the perfect crunchy granola, try my Chocolate Granola.

STORAGE

Porridge should be consumed on the same day, while the overnight porridge can last in the fridge for up to 1 day.

Muesli and granola can last for a few weeks if stored in an air-tight container.


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
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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.


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
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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.


Blueberry banana pancakes

This is my go to recipe for pancakes – easy and versatile. You can modify it by using different flour (whole meal, buckwheat), you can add chocolate chips or raspberries instead of blueberries. If you use ripe sweet banana you won’t need to add any extra sweetness, otherwise, you can add some sugar to the dough or drizzle the pancakes with honey/maple syrup.

Blueberry banana pancakesr

  • Servings: 12
  • Difficulty: easy
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Credit: fsnutritionist.com

Ingredients

  • 2 ripe large bananas (with black spots on the skin)
  • 190 ml soy milk
  • 150 g flour (white or buckwheat or whole meal or a mix)
  • 1 1/2 teaspoon baking powder
  • blueberries
  • butter (or coconut butter for a vegan alternative) to grease the pan

Directions

  1. In a bowl mash the bananas with a fork
  2. Add the milk and whisk well
  3. In another bowl sieve the flour with the baking powder and start adding this mix, little by little, to the mashed bananas and milk
  4. Combine well the ingredients
  5. Heat a knob of butter in a pan and pour the mixture.
  6. Add the blueberries on top of the pancakes and when they start bubbling flip them.
  7. Keep going like this and add more butter/coconut butter to the pan if needed.

Toppings: I like serving them with plain yogurt (to add more protein) on the side, extra blueberries and hazelnuts


Shakshuka

Poached eggs in a spicy tomatoes, peppers and onions sauce.

Shakshuka

  • Servings: 2
  • Difficulty: easy
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Credit: fsnutritionist.com

Ingredients

  • 4 eggs
  • red bell peppers
  • 250 g cherry tomatoes
  • 100 ml plain tomatoes sauce
  • 1 small onion
  • 2 handfuls of baby spinach
  • 2 tbsp olive oil
  • 1 tsp ground cumin
  • 1/2 tsp smoked paprika
  • 1/2 tsp chili flakes
  • Salt
  • Pepper

Directions

  1. Wash the vegetables. Slice the pepper, dice the onion and chop the cherry tomatoes in half.
  2. In a large pan heat the olive oil and add the onion and all the spices (cumin, smoked paprika, chili flakes). Add some water (2 tbsp) and stir fry until the onion is soft and golden.
  3. Add the chopped tomatoes and the tomatoes sauce. Lower the heat and cook for 5 minutes until you obtain a sauce.
  4. Add the sliced peppers, salt and pepper. Add some water (less than 1/2 glass) and cover with a lid. Cook for 15 minutes on a medium/low heat.
  5. Add the spinach and cover for another 5 min.
  6. Create some holes with a spoon and crack the eggs in them. Cover with a lid and cook until the whites are firm.
  7. Serves with toasted bread and fresh coriander.