Showing posts with label healthy eating. Show all posts
Showing posts with label healthy eating. Show all posts
I wanted to make myself something a bit more substantial for my breakfast this week and decided to make some overnight oats. Most of the time I enjoy a protein shake, but I just wanted something a bit heftier. I also wanted it to be fairly healthy.
I saw a recipe for Coconut Overnight Oats on the Sainsbury's page. Sainsbury's is a popular grocery store chain over in the U.K. I always loved shopping there, and I used to subscribe to their magazine for the recipes included. They were lovely. It was one of my favorite food magazine subscriptions.
There were several things which appealed to me about this particular recipe. One, was that it used coconut milk. I adore coconut milk. Second was that it also included grated fresh fruits, both pear and apple.
Pears and apples are in season here in the Valley at the moment. I loved that I could take advantage of the availability of local fresh fruits. It is not that hard to grate them. I don't mind that kind of work.
The original recipe used fresh raspberries on top. I did not have any of them, but I did have a lovely mixed cherry and berry frozen fruit mixture in the freezer that I enjoy and so I used that for on top when I went to eat it.
Not only was this really healthy and loaded with fiber, but it was also delicious. I think it will be a recipe that I will add to my permanent rotation. I highly recommend it!!
WHAT YOU NEED TO MAKE COCONUT OVERNIGHT OATS
Just a few really simple things. About the only thing that is out of the ordinary would be the large flaked coconut, but you can often get them online, or just replace with shredded coconut.
For the oats:
- 3/4 cup (60g) whole rolled oats
- 7.2 fluid ounces (200ml) coconut milk
- a pinch of ground cinnamon
- pinch salt
- 1 ripe pear, peeled, cored, and grated on the large holes of a box grater
- 1 ripe eating apple, unpeeled, cored and grated on the large holes of a box grater
To serve:
- 2 to 3 TBS cloudy apple juice or fresh apple cider
- a handful of fresh or frozen berries
- about 1/4 cup (15g) coconut flakes, toasted
Do not use instant oats for these. You want a large flaked oats, or at least an oat that will take you more than a few minutes to cook. Instant oats will end up with a texture like glue. The larger flakes are much better suited to soaking.
I used full fat coconut milk. It only takes about half a can. No worries about the remainder. You can use it to make another batch of overnight oats, or in a curry. It can also be frozen and will keep for about a month in the freezer.
I used a ripe Bosc pear, which I peeled and grated, as well as a ripe Honey Crisp apple. Both are favorites of mine, and in season at the moment. You can use any ripe (but firm) pear and sweet eating apple.
I left the salt out as I try to keep my salt intake down. I found it to still be delicious and not lacking in any way.
I used a mix of frozen fruit called berries and cherries, unsweetened. You can use any berry you wish to top this with, either fresh or frozen.
I buy my large flaked coconut online via Amazon. I also use it to make my granola. They are also called Coconut Chips.
I took advantage of it being apple season and used fresh apple cider that is available here in all the shops and farm markets!
HOW TO MAKE COCONUT OVERNIGHT OATS
This is a bit more labor intensive than the usual, but it is worth the extra effort taken to make these delicious oats!
To prepare the night before you want to enjoy them, mix the oats, the coconut milk, ground cinnamon, pinch of salt and grated fruit together in a bowl. Transfer to a covered container.
Cover tightly and store in the refrigerator overnight. This will help the flavors to melt and the oats to soften.
When you are ready to eat, stir in the apple juice to loosen it up a bit. Divide the mixture between two bowls.
Garnish the top with the berries and toasted coconut. Serve.
It had been a while since I had made myself some overnight oats, and while this version did require a bit of work with the grating of the fruit, the end result was really delicious. I enjoyed it very much. No sugar needed.
It was rich and creamy. I loved the coconut flavor from the use of the coconut milk and the mixed berries/cherries that I sprinkled on top plus the toasted flaked coconut were perfect! I loved it and highly recommend!
If you are a fan of overnight oats, you might also enjoy these other delicious options as much as I do!
RASPBERRY BAKEWELL OVERNIGHT OATS - A tasty combination of soaked oats with fresh raspberries, raspberry jam and toasted flaked almonds. This is delicious and quite healthy. Its also very easy to do. One of my favorite breakfasts. Perfectly portable and handy for a breakfast on the go as well!
OVERNIGHT CINNAMON ROLL OATS - Oats, vanilla yogurt, vanilla protein powder, cinnamon and brown sugar are combined and left to soak overnight. Ready to enjoy in the morning topped with a sweet vanilla cream cheese drizzle and some toasted pecans. Not quite as satisfying as a cinnamon roll of course, but a whole lot healthier.
Yield: 2 servings
Coconut Overnight Oats
Prep time: 5 MinCook time: 12 HourTotal time: 12 H & 5 M
Hearty, healthy and delicious, these overnight oats are a very simple thing to make. Leave in the fridge overnight and presto, a very tasty breakfast is ready to enjoy the next morning with only a few additions!
Ingredients
For the oats:
- 3/4 cup (60g) whole rolled oats
- 7.2 fluid ounces (200ml) coconut milk
- a pinch of ground cinnamon
- pinch salt
- 1 ripe pear, peeled, cored, and grated on the large holes of a box grater
- 1 ripe eating apple, unpeeled, cored and grated on the large holes of a box grater
To serve:
- 2 to 3 TBS cloudy apple juice or fresh apple cider
- a handful of fresh or frozen berries
- about 1/4 cup (15g) coconut flakes, toasted
Instructions
- To prepare the night before you want to enjoy them, mix the oats, the coconut milk, ground cinnamon, pinch of salt and grated fruit together in a bowl. Transfer to a covered container.
- Cover tightly and store in the refrigerator overnight. This will help the flavors to melt and the oats to soften.
- When you are ready to eat, stir in the apple juice to loosen it up a bit. Divide the mixture between two bowls.
- Garnish the top with the berries and toasted coconut. Serve.
Notes
The soaked oat mixture will keep for up to 3 days, tightly covered, in the refrigerator.
This content (written and photography) is the sole property of The English Kitchen. Any reposting or misuse is not permitted. If you are reading this elsewhere, please know that it is stolen content and you may report it to me at: mariealicejoan at aol dot com
Thanks so much for visiting! Do come again!
If you like what you see here, why not consider signing up for my newsletter and/or subscribing/following me on Grow. You can also bookmark my recipes via the Grow platform. Check out the heart on the right hand side of the screen.
Also, if you have not checked out my YouTube Channel yet, do give it a gander. I would really appreciate it, and if you want to subscribe that would be even more appreciated! Thank you so much! It is not really fancy like some people's channels. I am very much learning as I go along, but what you get is authentic at least! There is nothing fake there! No filters, bells or whistles. Filmed in real time and unedited!
After all of the excess of Christmas we are all looking to eat a bit healthier. I have been watching a program on Netflix called You are What You Eat, A Twin Experiment and it has really had me questioning some of my eating choices.
My sister and I are actually thinking of eating a more plant, fruit and vegetable based diet. We are not quite ready to go Vegan, but we are wanting to eat a lot less meat.
The problem is we both like eggs, cheese, butter, and dairy. I could quite happily give up the meat, but those dairy foods, those are a bit harder to turn my back on. OH, and I think I will always want a turkey for Thanksgiving and Christmas.
Perhaps we just to be a bit wiser in our choices and choose to buy local produced meats, fish and poultry rather than the factory farmed options that are on offer at the supermarket.
Grass fed, truly free range, no anti-biotics, sustainable and organic. A tall order I know. I just hate seeing what these factory farmed animals and fish go through. Its quite inhumane and heartbreaking.
I did make up my mind a long time ago to only buy free range eggs from non-caged hens. We have a lady who is just around the corner of me who has free range eggs. You can actually see the hens in the yard walking around. I like that. Happy hens. Happy eggs.
This Wheatberry salad is a really delicious salad. Wheatberries are one of my favorite things. I love their slight chewiness and their nutty flavor. They work so well in this salad with the other ingredients.
I love the sweetness that the cranberries add as well. I am a huge fan of dried cranberries. I have also used dried sour cherries in this which are also very delicious.
I have used Raspberry vinegar because of its fruitiness, but you could also use a good apple cider vinegar if that is all you have. A good balsamic also works very well.
Altogether this is one very delicious salad. I often make it up on a Sunday and then keep it in the refrigerator to munch on all week!
WHAT YOU NEED TO MAKE WHEATBERRY SALAD WITH CRANBERRIES
Other than the wheatberries some pretty simple ingredients.
- 1 1/2 cup (360g) dried wheatberries (cooked and drained according to package directions.
- 1/3 cup (80ml) fresh orange juice
- 1/3 cup (130g) dried cranberries
- 1 large sweet eating apple
- 1 stalk celery chopped
- 1 spring onion, trimmed and chopped
- 1/2 cup (56g) chopped toasted pecans
- 3 TBS raspberry vinegar
- 3 TBS olive oil
- salt and black pepper to taste
- Baby rocket (arugula) to serve (optional)
My sister and I buy our wheatberries at the local health food bulk store. They are usually down near the oats and other grains.
If you can't find wheatberries, you can also use farrow or even barley in this delicious salad. I have even used Israeli Cous Cous. All with excellent results. I think you could even use brown rice.
You will want to use a nice crisp eating apple for this. I recommend a Gala, Fuji, or a Pink Lady. Any apple that is sweet and crisp and that has a nice color.
I suppose you could even use Granny Smith Apples, although I do find them to be more suited to cooking due to their tart flavor. Mind you the cranberries do add a bit of sweetness.
If you are not fond of cranberries, feel free to use dried cherries, or even raisins in their place. You could even use diced dried apricots. Don't skip the soaking in the orange juice however. That does add a vital flavor.
You could use regular onion or even red onion if you wish, but I like the mildness of the spring onions or scallions as they are also called. The celery also adds a lovely crunch and a bit of green.
I like to destring my celery when using. I just take a sharp knife and grab the strings between the knife and my finger and pull. They remove very easily, leaving nothing to catch in your teeth.
HOW TO MAKE WHEATBERRY APPLE SALAD WITH CRANBERRIES
Other than the long cook time for the wheatberries, this is a very simple and easy to throw together salad.
Rinse your wheatberries well and pick through them, discarding any pebbles or dried stalks, etc.
Place in a sauce pan, cover with cold water (about 7 cups) and cook according to the package directions. When done, drain well, rinse and drain again. Leave to cool to room temperature.
While the wheatberries are cooking stir the cranberries and orange juice together in a bowl and leave to infuse.
Chop the apple into bite sized pieces, discarding the core. (I like to leave the peels on.)
Pour the wheatberries into a bowl. Add the celery, onion, and apple, tossing everything to combine. Stir in the cranberries and any orange juice left in the bowl.
Whisk together the raspberry vinegar and olive oil. Pour this over the salad, tossing everything together to combine. Season to taste with salt and pepper.
Cover and chill for at least half an hour in order for the flavors to meld. Serve spooned out onto a bed of baby rocket leaves.
This is a really delicious salad. I love the slight chewiness from the wheatberries combined with the crunch of the apple. The cranberries add color and additional sweetness.
The spring onions and celery additional color and crunch. I love the tanginess of the dressing! You don't have to serve it on a bed of baby rocket, but I love the peppery punch of rocket and it really goes beautifully with this salad!
Some other delicious salads that also make great lunches that I make from time to time and think you might enjoy are:
TURKEY, SOUR CHERRY & ALMOND PASTA SALAD- This is a lovely salad. I like to use farfalle (bowtie)pasta for this, whole wheat if I can get it It has the perfect shape to use in a pasta salad. Nice and open, but with a few little pleats to hold in the dressing. The dressing for this salad is delicious. A homemade poppy seed dressing that is lovely and tangy from fresh lemon juice, with a bit of punch from Dijon mustard and sweetness from creamy honey.
CRISPY CHICKEN SALAD WITH A BLUEBERRY VINAIGRETTE -This is a delicious salad with crisp fresh salad greens, crisp radishes, fresh cucumbers, crispy salad onions, toasted pecans, crumbled feta cheese and fresh sweet blueberries! You top all of that with some sliced crispy chicken. A delicious blueberry dressing is drizzled over top of it all. Seriously yum yum!
Yield: variable
Wheatberry Apple Salad with Cranberries
Prep time: 10 MinCook time: 1 HourInactive time: 30 MinTotal time: 1 H & 40 M
This is a really delicious salad. Perfectly portable. I like to make it up on Sunday and divide it into single serving sized containers, which means I have a delicious healthy lunch ready to go. It is filled with healthy fiber and loads of crunch. It also makes a great side dish.
Ingredients
- 1 1/2 cup (360g) dried wheatberries (cooked and drained according to package directions.
- 1/3 cup (80ml) fresh orange juice
- 1/3 cup (130g) dried cranberries
- 1 large sweet eating apple
- 1 stalk celery chopped
- 1 spring onion, trimmed and chopped
- 1/2 cup (56g) chopped toasted pecans
- 3 TBS raspberry vinegar
- 3 TBS olive oil
- salt and black pepper to taste
- Baby rocket (arugula) to serve (optional)
Instructions
- Rinse your wheatberries well and pick through them, discarding any pebbles or dried stalks, etc.
- Place in a sauce pan, cover with cold water (about 7 cups) and cook according to the package directions. When done, drain well, rinse and drain again. Leave to cool to room temperature.
- While the wheatberries are cooking stir the cranberries and orange juice together in a bowl and leave to infuse.
- Chop the apple into bite sized pieces, discarding the core.
- Pour the wheatberries into a bowl. Add the celery, onion, and apple, tossing everything to combine. Stir in the cranberries and any orange juice left in the bowl.
- Whisk together the raspberry vinegar and olive oil. Pour this over the salad, tossing everything together to combine. Season to taste with salt and pepper.
- Cover and chill for at least half an hour in order for the flavors to meld. Serve spooned out onto a bed of baby rocket leaves.
Notes
Chopped bell peppers can be added for additional color and interest.
This content (written and photography) is the sole property of The English Kitchen. Any reposting or misuse is not permitted. If you are reading this elsewhere, please know that it is stolen content and you may report it to me at: mariealicejoan at aol dot com
Thanks so much for visiting. Do come again!
Sorry if you came here expecting cake this morning. You will be disappointed if you did, but maybe not because what I am sharing is just as delicious as cake, except in a different way.
My sister Cindy has a blog called Flat Belly Files (Real Food for Real People) which I really wish that she would keep up. A proponent of healthy eating, it is filled with loads of great nutritional facts, recipes and ideas. She hasn't updated it in a while unfortunately.
.JPG "Lemony Lentil Tabouleh")
This is a tasty and delicious recipe that I got from my sister. She has it on her blog. Its really tasty and whilst it might look complicated, it really isn't. I know its not really pretty, but don't let that put you off!
Its one of the tastiest salads going and it is filled with loads of fiber and protein. You can make up a batch of this and keep it in the refrigerator and you are good for lunch for a few days. The original recipe makes four to five servings. I down-sized it to make only two to three servings.
.JPG "Lemony Lentil Tabouleh")
It is filled with plenty of crisp fresh vegetables and meaty flavor-filled lentils. There is plenty of bulgur in this which is traditional to Tabouleh as well, plus lots of herbs and a fresh lemony dressing.
Everything is natural. There is nothing so far out of the ordinary as to be unobtainable, plus it is quite simply healthy, tasty good nutritious eating.
It also makes a perfectly portable delicious lunch for those of you who are on the go!
.JPG "Lemony Lentil Tabouleh")
WHAT YOU NEED TO MAKE LEMONY LENTIL TABOULEH
Simple fresh and store cupboard ingredients. It looks like a lot, but that is because there are three main components to the recipe as well as a dressing.
For the bulgur:
- 1/2 cup (95g) bulgur
- 1/2 cup (120ml boiling water
- 1/4 tsp salt
For the lentils:
- 1/2 cup (95g) dried green lentils
- 2 cloves garlic, peeled and bruised
- 2 small bay leaves, broken
- 1 1/2 cups (360ml) water
You will also need:
- 1/2 stalk celery, trimmed and finely chopped
- 1/4 green pepper, trimmed and finely chopped
- 1/4 red pepper, trimmed and finely chopped
- 1/4 red onion, peeled and finely chopped
- 1/4 cup (small handful) finely chopped fresh parsley
- 2 TBS chopped fresh mint
- 2 TBS chopped fresh dill
- 1/4 cup (60g) crumbled feta cheese
For the dressing:
- 2 TBS extra virgin olive oil
- the juice of half a lemon
- salt and black pepper to taste
.JPG "Lemony Lentil Tabouleh")
Bulgur wheat is a low calorie whole grain that provides various nutrients and is an especially good source of manganese, magnesium, iron, protein, and fiber. For some reason it is not that easy to procure here where I live. I found mine on Amazon.
I use Bob's Red Mill Whole Grain Red Bulgur. Its non GMO. I also used President's Choice Organic Green Lentils, which I am able to purchase at our local SuperStore.
Everything else is pretty self explanatory.
.JPG "Lemony Lentil Tabouleh")
HOW TO MAKE LEMONY LENTIL TABOULEH
There are a few simple components to this dish. Cooking the lentils, cooking the bulgur, chopping the vegetables, making the dressing and tossing everything together.
You can use canned already cooked lentils if you with, but for this smaller batch I highly recommend that you cook your own. Its not hard to do. In fact I recommend you cook your own for the full batch also. There is really no comparison. Home cooked are just tastier.
.JPG "Lemony Lentil Tabouleh")
First cook the lentils. Put them into a saucepan with the water, garlic and bay leaves. Bring to the boil and then reduce to a simmer. Simmer gently for 20 to 25 minutes. They should be soft but still holding their shape. Drain, rinse with cold water and drain again. Discard the garlic and the bay leaves. Set aside.
For the bulgur measure it into a bowl. Add the salt and the boiling water. Stir, cover and then leave to sit for about 1/2 hour. At the end of that time all of the liquid should have been absorbed.
Prepare all of your vegetables and place them into a bowl. Add the drained lentils and the soaked bulgur. Toss together well to combine.
Whisk together the dressing ingredients until blended and thick. Pour over the salad in the bowl. Mix everything well together. Taste and adjust seasoning as required.
Cover tightly and chill for an hour or two prior to serving.
.JPG "Lemony Lentil Tabouleh")
This really is delicious. So easy to make as well. Once you have all of the components ready, it goes together in a flash. The hardest part is waiting the two hours for the flavors to meld together!
I served mine with some sliced tomatoes and cucumbers. You can also halve some cherry tomatoes and add them to the salad if you wish.
Low glycemic. High in nutrients. Good for your heart and your digestion, this healthy salad is destined to become a real favorite, I guarantee! Thanks sis!
.JPG "Lemony Lentil Tabouleh")
I don't always eat things which are not that healthy. I often indulge in healthy and delicious foods. Here is a small sampling of what I enjoy:
CHICKEN AND GREEN BEANS - A fabulous stir fry of cubed chicken breast meat and crispy tender green beans in a lovely slightly spicy light sauce. Quick, easy and delicious!
ALMOND CRUMBED COD - Low carb, delicious and easy to make. Tender, perfectly cooked cod loins coated lightly in a whole grain and almond crumb. This is one of my favorite ways to eat fish!
Yield: 2 - 3
Lemony Lentil Tabouleh
Prep time: 15 MinCook time: 30 MinInactive time: 2 HourTotal time: 2 H & 45 M
A fabulously tasty salad that is filled with loads of fiber and nutrition! Trust me when I say it is very easy to make. This is a downsized recipe from one which my sister uses. You can make this and keep it in the fridge for several days. It makes a great lunch!
Ingredients
For the bulgur
- 1/2 cup (95g) bulgur
- 1/2 cup (120ml boiling water
- 1/4 tsp salt
For the lentils:
- 1/2 cup (95g) dried green lentils
- 2 cloves garlic, peeled and bruised
- 2 small bay leaves, broken
- 1 1/2 cups (360ml) water
You will also need:
- 1/2 stalk celery, trimmed and finely chopped
- 1/4 green pepper, trimmed and finely chopped
- 1/4 red pepper, trimmed and finely chopped
- 1/4 red onion, peeled and finely chopped
- 1/4 cup (small handful) finely chopped fresh parsley
- 2 TBS chopped fresh mint
- 2 TBS chopped fresh dill
- 1/4 cup (60g) crumbled feta cheese
For the dressing:
- 2 TBS extra virgin olive oil
- the juice of half a lemon
- salt and black pepper to taste
Instructions
- First cook the lentils. Put them into a saucepan with the water, garlic and bay leaves. Bring to the boil and then reduce to a simmer. Simmer gently for 20 to 25 minutes. They should be soft but still holding their shape. Drain, rinse with cold water and drain again. Discard the garlic and the bay leaves. Set aside.
- For the bulgur measure it into a bowl. Add the salt and the boiling water. Stir, cover and then leave to sit for about 1/2 hour. At the end of that time all of the liquid should have been absorbed.
- Prepare all of your vegetables and place them into a bowl. Add the drained lentils and the soaked bulgur. Toss together well to combine.
- Whisk together the dressing ingredients until blended and thick. Pour over the salad in the bowl. Mix everything well together. Taste and adjust seasoning as required.
- Cover tightly and chill for an hour or two prior to serving.
Thanks so much for visiting. Do come again!
Subscribe to:
Posts (Atom)
Social Icons