Apple N Cinnamon Oatmeal Squares

4_apple and cin oatmeal squares

These soft & chewy oatmeal squares taste and smell like warm apple pie. High in fibre and slow releasing carbohydrates they make the perfect on the go breakfast or mid-morning/afternoon snack. Chia seeds are rich in omega 3 fats which support heart health by lowering blood pressure, cholesterol levels and inflammation. There’s also solid evidence that oats can help lower blood cholesterol thanks to the power of beta-glucan, a soluble fibre found in oats.

Ingredients (makes 9)

  • 2 cups rolled oats
  • 3 tbsp. chia seeds (I use white chia as less noticeable for kids)
  • 2 tsp. cinnamon
  • 1 cup apple puree/sauce (stew 2 apples in a little water or buy apple sauce, unsweetened preferably)
  • 2 tbsp. coconut oil, melted
  • 1 tbsp. honey, optional (agave, brown rice/maple syrup work well too)

Method

  • Set the oven to 180 degrees and line an 8X8 inch baking tin with parchment paper. (I lightly rub coconut oil onto the tin to allow the parchment paper to stick and leave overhang on all sides for easy removal.)
  • In a large bowl, combine the oats, cinnamon and chia seeds.
  • Stir the honey into the melted coconut oil, if using. Make a hole in the middle of the dry ingredients and bit by bit, add the melted coconut oil and apple sauce, mixing well as you go.
  • Transfer the mixture into the baking tray. Use the back of a spoon to spread the mixture evenly throughout the tin, take a minute to do this well for best results.
  • Bake in the oven for approx. 25 mins until firm and golden.
  • Allow to cool in the tin for 20 mins then carefully transfer to a wire rack to fully cool for another 30 mins (cutting too early may cause crumbling). Cut into 9 squares and keep in an air tight container for up to 4 days.

elsa jones logoElsa Jones is a qualified Nutritional Therapist and author of bestselling book ‘Goodbye Sugar’. She works as a nutrition consultant in a Dublin practice and also internationally via her online nutrition programs. She specialise’s in motivational weight management combining effective nutrition & mind-set strategies. www.elsajonesnutrition.ie

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Change Your Health Direction: Week 5

We’re now over 5 weeks in to our Change Your Health Direction campaign. Delightfully, we can confirm that hundreds of you are still active in the programme, losing weight or quitting smoking with the support of our colleagues in pharmacy.   Well done for sticking with it!! Only 3 weeks left to reach your goals.

avrilOur resident CYHD expert, Avril Reilly, Pharmacist in our Governey Square branch, is back this week with an update, this time focused on a particular range of products that are making a significant difference to her CYHD participants…

‘I have mentioned on previous occasions that some of our CYHD participants are using two great Irish products from True-Life to help them along their weight loss journey – Heart Up and Shake Up. Heart Up is a low GI wholegrain barley which delivers high levels of fibre and beta-glucan and it has been scientifically proven to both lower cholesterol and reduce blood sugars and in doing so it helps to sustain energy, fill you up and prevent cravings. It comes in three varieties; blueberry, red berries and original and a scoop of the product can be conveniently added to porridge, soups, salads, scrambled eggs, mashed potatoes etc. A very worthwhile product and we are receiving excellent feedback from those who are using it regularly. Definitely worth a try!!

During the first couple of weeks of the CYHD weight loss program I had been noticing that some of the participants were not eating regularly as they were on the go and found it difficult to bring snacks with them to keep them going in between their main meals. I recommended that they try True-life Shake up as it provides a balanced, convenient snack that they could take anywhere with them and as it contains protein it helps to sustain energy and maintain balanced blood sugars. This daily protein shake also helps to maintain healthy bones, muscles and joints. It comes in three delicious flavours; strawberry, chocolate and vanilla. As it is sweetened with the natural sweetener stevia it won’t upset blood sugar balance, and it is packed full of goodness – even the protein it contains is 100% Irish whey protein from outdoor grass fed cows! It is so much more than a protein shake as it is also high in calcium, low in fat, gluten free, high in fibre and contains 100% RDA vitamin D! The participants who have been using this product have been finding it excellent and even though it is not a weight loss product it has really helped them throughout the past number of weeks on the program and several of them have mentioned that they plan to stay on it long term as it is very affordable and the benefits are outstanding!!’

Fantastic advice as usual from Avril in Carlow; keep it up!!