A dash of nom courtesty of the Gallagher test kitchen. These recipes are deceptively good for you and will knock back a range of cravings whether you’re gunning after something sweet, clean or a family meal.
Mango Blueberry Maple Vanilla Overnight Oats
This breakfast is a simple luxury. Satisfying and powers up your morning. We can’t get enough of this flavour combination. No specified quantities in the recipe because this is down to personal preference but if it’s your first time making overnight oats I’d guesstimate: 1 cup of oats, 1/4 cup chia seeds, 3/4 cup of milk, and between 1/3 – 1/4 cup yoghurt as a base. When I first started making these I’d fuss with a funnel and follow the proportions in recipes online to a T. Now, I just chuck it all in and top up with a bit more milk when I eat it if required. The whole point of this breakfast is to keep it painless to prepare, a joy to eat, and that it packs a nutritional punch.
- Rolled oats
- Chia seeds
- Greek yoghurt
- Mango, cubed
- Handful of blueberries
- a Sprinkle of nuts and seeds (almonds, pecans, sunflower seeds, pine nuts etc.)
- a Drop or two of pure vanilla essence
- a Drizzle of good quality maple syrup
Place the dry ingredients in a jar (between 8oz-10oz) topped up with the wet ones. Stir, place the lid back on and shake. Leave it in the fridge overnight. Good for up to three days in the fridge. Out of all the recipes I’ve toyed with this one the most. Whether it was adjusting the consistency or being baffled by the fact that slow-digesting oats had little effect on me and I was still hungry by lunch. Thanks to the brilliant suggestion of adding nuts by Louise from Loula Natural this recipe is now complete. Check out her website for a treasure trove of clean eating and healthy living recipes and articles.
Protein Party Salad
Filling and scrumptious – perfect for a post workout dinner.
- Indian lettuce (crunchier than many other varieties, packed with iron and tastes very pleasant)
- Spring onion
- Half a soft boiled egg
- Chunks of roast chicken breast
- Sunflower seeds
Dressed with Salt, extra virgin olive oil, and a spritz of balsamic vinegar. The edamame and roast chicken were pre-cooked and sitting pretty in the fridge. To make our salads and sandwiches during the week, we typically roast and store some fish or meat, and always have legumes on hand – edamame, black beans, chick peas etc.
Lemon Parsley Yoghurt Chicken with 1/2 and 1/2 cous cous cauliflower rice
This is hearty, satisfying and makes a great family meal in colder weather. It’s low-carb as the cous cous is mixed with grated cauliflower and relatively low-fat depending on how much yoghurt you use.
Ingredients for the Chicken
- Chicken legs and thigh (6 pieces)
- 1/2 to 3/4 cup greek yoghurt
- 1 tbs tomato paste
- Juice of 1 lemon, plus grated rind
- 1 bunch of fresh parsley
- Sea salt and cracked pepper for seasoning
- 1 tbs Olive oil, for cooking
for the 1/2 and 1/2 grains
- 1 head of cauliflower blitzed in the food processor into a fine grain
- 1/2 a box of cous cous (150g or so)
- 1 tbs. Coconut oil
- Shallot, finely sliced
- 1 tsp Turmeric
- Red pepper, diced
- A sprig of fresh coriander, chopped
- Sea salt and cracked pepper for seasoning
Combine the chicken, yoghurt, lemon, and tomato paste in a glass bowl. Cover and place in the fridge to marinate for half an hour. Heat up the olive oil in a pan, add the chicken with it’s marinade, including the lemon peel for flavour, and cook until the chicken has browned. Remove peel, add the lemon rind and parsley and cover until fully cooked. Whilst the chicken is cooking, prepare the cous cous by following instructions on the box (usually pour boiling water over the grains and leave it to stand for five minutes). Once done, fluff, and set aside. In a skillet heat the coconut oil, add the shallot and turmeric and cook for 30 seconds. Add the red pepper and cook for a minute before adding the cauliflower cooking until it begins to soften. Add the cous cous and season with salt and pepper. In the final 5-8 minutes of cooking, incorporate the coriander. Serve hot, as is or with a side of steamed veg. I sometimes add almonds to the grain too.
Almond ‘nom’ balls
When I say easy, I mean throw into a bowl, mix until it sticks and shape into little balls easy. Play with the flavours, using as little or as lot as you like and enjoy!
- Almond flour
- Peanut butter
- Maple syrup ( a dash, let’s not go nuts – these are meant to be a healthier alternative to my usual snacking vices)
- Cacao nibs
- Coconut flakes
- Sea salt
There you have it. Four recipes that have become fast favourites in our household. If you make any of them, let me know how you go in the comments below.