FANCY GRANOLA – BREAKFAST

Dark weekday mornings in January are gloomy enough without having to face a bad breakfast as well.  My fancy granola may not be for everyday but it really satisfies a craving for something crunchy without compromising your health goals, and it makes Monday mornings feel that little bit special!

Oats are a simple, cheap and nutritious breakfast option but I like to use a combination of oats and buckwheat flakes for added nutritional value and to reduce the proportion of grain (buckwheat is actually a seed). You can just as easily use 100% oats, or try adding millet flakes, quinoa or puffed rice.

Nuts and seeds offer a variety of health benefits, as well as providing essential fats and protein that help to keep you satisfied between meals, regulate blood sugar and sustain your energy levels.

You can pick up a jar of coconut oil in your local Lloyds Pharmacy as well as some other ingredients like chia and hemp seeds.  Nua Naturals has launched a delicious berry mix with cacao nibs that is packed with vitamin B, magnesium, calcium and potassium, so I added a few handfuls for a little sweetness.  You could also just chop some dried apricots, dried dates or dried blueberries or you could leave out the dried fruit entirely to reduce the sugar content.

(makes 18 servings. 1 serving = 40g)

  • 200g buckwheat flakes
  • 200g jumbo oats
  • 100g mixed nuts (I like walnut and pecan)
  • 100g mixed seeds (sunflower, pumpkin, chia*, hemp*)
  • 25g coconut flakes
  • 80g Nua Naturals Super Berry Mix (gogi berries, white mulberries, cacao nibs, black mulberries)*
  • 80ml melted coconut oil*
  • 100ml agave syrup or maple syrup
  • 1 heaped tsp ground cinnamon

Equipment: oven, large roasting tray

Step by Step

  1. Preheat the oven to 150 degrees celsius.
  2. Put the oats and buckwheat flakes into a large bowl. Add the coconut oil, maple syrup and cinnamon. Mix until well coated.
  3. Spread the mixture evenly over the baking tray and put into the oven.
  4. After about 10 minutes remove the oats & buckwheat flakes from the oven and give them a quick stir. At this stage you can add the mixed nuts and seeds to the tray, stir again and place back into the oven for another 8 – 10 minutes.
  5. When the oats are nicely golden remove the tray from the oven and allow to cool. Add the coconut flakes and super berry mix and mix well.
  6. Once the granola is cool transfer it to an airtight container and store in a cool, dry place. It should last (but probably won’t!) for up to a month.

Serving suggestions:

  • Add 30g to a cup of unsweetened natural yogurt for breakfast.
  • Add a small handful of granola to a cup of full fat greek yogurt or coconut yogurt.
  • Serve with almond, hemp or coconut milk and fresh blueberries.
  • Put a few handfuls into a mini-glass airtight jar and keep in your desk drawer or gym bag for a quick afternoon or post workout snack.
NUTRITION INFORMATION PER 40g SERVING
Calories Fat Protein Carbs Sugar Fibre
210 11g 4.7g 30g 13g 2.3g

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Ingredients available in LloydsPharmacy Stores

WALNUT BREAD WITH DATE & CINNAMON ‘JAM’ – SNACK

Not just that little knobbly nut you used the pick off the top of your walnut whip as a kid, walnuts are an underrated, yet nutritious package of protein, healthy fats, fibre, plant sterols, antioxidants, vitamins and minerals.

Eating just a small handful of whole walnuts every day could help to control body weight as well as helping to reduce chronic inflammation in the body which is associated with heart disease, diabetes, Alzheimer’s disease and some cancers.

The essential fatty acid found in walnuts is called ALA (alpha linolenic acid). ALA is an omega-3 fat that can significantly reduce fasting insulin levels over a period of about 3 months in people with type 2 diabetes as well as notable improvements in the composition of blood fats.

This is a great recipe to try at the weekend and save individual slices to eat during the week as an afternoon snack. Of course you could very easily just grab a handful of walnuts and a piece of fruit but sometimes we need something a little extra special to keep us on track…especially with the prospect of multiple delicious topping options!

(makes a loaf, approx. 10-12 slices)

For the bread

  • 1 1/2 cups chopped walnuts
  • 4 whole eggs, beaten
  • 1/3 cup ground almonds
  • 3 tbsp Nua Naturals hulled hemp seeds*
  • 1 tbsp Chia Bia ground chia seeds (or flax seeds)*
  • 1 tbsp maple or agave syrup
  • 1/2 tsp. baking powder

Equipment: food processor, large bowl, loaf tin, oven

Step by Step

Preheat the oven to 180 degrees celsius (350 F). Grease a loaf tin using a little coconut oil*.

  1. Put the walnuts in a food processor and blend until they form a paste (usually takes about 5-8 minutes).
  2. Transfer the walnut paste to a large bowl and stir in the eggs and maple syrup until well combined (you could also just add the eggs and syrup to the food processor bowl and pulse to combine).
  3. Add the ground almonds, hemp seeds, chia seeds and baking powder and stir with a spatula (the mixture will still be quite wet).
  4. Pour the mixture into the loaf tin and bake in the oven for about 45 minutes. You know its cooked when a skewer comes out clean and a crack forms down the centre. Remove from the oven and leave to cool slightly before slicing.

Tip: the bread stores well in an airtight container the fridge for about 1-2 weeks but you can cut and wrap individual slices in parchment / clingfilm and freeze for up to 1 month, defrosting/toasting them only as needed.

Serving options:  Date & Cinnamon Jam

Soak 20 deseeded dates in a half cup hot water to soften. Add 1/2 tsp. ground cinnamon and using a hand blender to make a paste.  Store for up to 1 month in an airtight jar in your fridge. Makes about 12 servings (teaspoons).

  • Try this bread with an ounce of good quality mature Cheddar cheese or soft brie cheese and sliced fresh figs.
  • For a quick breakfast spread with a little Meridian almond butter* and top with some sliced banana.
NUTRITION INFORMATION PER ONE SERVING (1 slice)
Calories Fat Protein Carbs Sugar Fibre
153 13.6g 5.7g 4.1g 1.8g 1.6g
A source of folic acid, vitamin B6, antioxidants and omega-3 fatty acids

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Ingredients available in LloydsPharmacy Stores

HAZELNUT MOCHA SMOOTHIE – BREAKFAST

I always recommend starting the day with some protein and fat to fuel your body and brain through a busy morning.  But you needn’t limit yourself to eggs.

Protein powders are versatile and provide all the essential amino acids required by the body. It’s important to choose your brand wisely though, as some have added sugar, poor quality preservatives and inflammatory sources of protein such as genetically modified soy proteins. Plantforce Synergy Vegan Protein available in Lloyds Pharmacies nationwide is a perfect blend of rice, pea and hemp protein suitable for those following dairy- and gluten-free diets.

Whether you’re off to work, the gym, an exam or on the go all day this smoothie will help to sustain you right up to lunch time, and the cheeky caffeine hit will help to boost performance. Coffee is often targeted as an unhealthy beverage as it is a stimulant that increases cortisol release (the stress hormone) in the body.  But its effect is relatively mild. Used strategically, and not to artificially prop your energy levels throughout the day, caffeine can increase physical performance, concentration and focus. When it comes to caffeine, the dose really does make the poison!

(makes 1 serving)

  • 1/2 or 1 banana, peeled (use 1/2 banana to reduce sugar content)
  • 1 scoop of chocolate Plantforce Synergy Protein Powder (if you already purchased the vanilla flavour,  then add a heaped tablespoon of Nua Natural Cacao Powder)*
  • 1 heaped teaspoon Meridian Hazelnut butter (or almond butter)*
  • 150ml almond milk
  • 100ml water
  • 4 ice cubes
  • 1 tsp medium roast coffee granules

Superfood Boost (Optional): add a heaped teaspoon of Nua Naturals Energy Smoothie Booster*

*Available in LloydsPharmacy Stores.

Equipment: blender

Instructions: put all the ingredients into a blender cup and blend until smooth. For a quick breakfast you can fill the blender the night before, pop a few ice cubes the next morning and quickly blend so its ready in less than a minute.

NUTRITION INFORMATION PER SERVING
Calories Fat Protein Carbs Sugar Fibre
333 13g 21g 35g 14g 7.4g

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

‘The Healthonist’ Recipes by Pamela Ryan – Cacao Tahini Protein Balls

This weeks recipe by nutritional therapist Pamela, is Cacao Tahini Protein Balls. Perfect for gym goers and athletic folk, pre or post training.

I’ve been getting lots of requests from my athlete friends for some decent protein/energy balls.  Tired of spending a small fortune on processed protein bars, and not so much fans of sugar-laden chocolate milk drinks, I have been tasked with the job of creating some tasty protein balls with enough carbohydrate for replacing post-training muscle glycogen. To make things more difficult, there was a specific request for a nut-free recipe!

These Cacao Tahini Protein Balls are just sweet enough without being sickly-sweet. In place of nut butter I use light tahini (a calcium rich sesame seed butter) and coconut oil (coconut is not a true nut…botanically its a ‘drupe’ or fruit, nut & seed!). Nua Naturals raw organic cacao powder and cacao nibs provide a gorgeous rich chocolatey flavour. Cacao provides a natural (and less potent) caffeine hit which can be useful pre-training, but is also rich in blood oxygenating iron and chromium, which regulates blood sugar.

Dried dates lend their sweet caramel stickiness into the mix, whilst scoring additional points for being particularly rich in potassium, magnesium, selenium and zinc…all of which are vital co-factors involved in cellular energy production. Chomp these pre- or post-training. The recipe makes about 16.

INGREDIENTS

To make the balls:

  • 10 dates
  • 2 scoops (50g) of vanilla pea / hemp protein powder
  • 1 cup Nua Naturals raw cacao powder
  • 1 heaped Tbsp Nua Naturals cacao nibs
  • 1/2 cup light tahini
  • 1 heaped Tbsp coconut oil (room temperature/unmelted)
  • 1/2 tsp ground cinnamon

Coating options:

  • Chia Bia whole chia seeds
  • Poppy seeds
  • Sesame seeds
  • Desiccated coconut
  • Cacao Powder
  • Ground almonds

Step-by-Step:

  1. Put the dates in a glass bowl and pour over a half-cup of hot water. Allow to soften for about 10 minutes.
  2. In a food processor briefly blend all of the remaining ingredients.
  3. Drain the dates and add them to the food processor. Blend the mixture until it resembles a slightly moist gravel or clay that when pressed together, will hold.
  4. Roll into individual balls (should make about 16 balls).
  5. To coat the protein balls, spoon out your chosen coatings onto individual saucers and get rolling.
  6. Chill the balls in the fridge for an hour before eating.
  7. Store in the fridge for up to 3 weeks or in the freezer for up to 2 months.

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist