Multi-seeded muesli chia-oat loaf

Eat more fibre! you’ve probably heard this before, but do you know why this is so important? You’d have to try this delicious , flourless, and flavourful loaf loaded with dietary fiber and micronutrients. The perfect bread alternative with great benefits for your digestive health

Healthy eating for me, means being mindful and informed about my food choices, hopefully that’s the same for you!

Why should I choose this bread alternative?

This loaf is a delightful combination of 100% whole grain and seeds such as rolled oats, coconut flakes, gojiberries, raisins, pecans, pumpkin seeds, brown linseeds blended with banana, chia and blueberry mix. This combination is loaded with dietary fibre also known as roughage or bulk. Fibre is not easily digested by your body it acts as a ”bulking” (laxative) agent and makes it easier to pass stool. (prevents constipation) unlike carbohydrate which your body breaks down and absorbs. Fibre also acts as food for your gut bacteria (prebiotics) which has a beneficial effect on the richness of your good bacteria population.

There is available evidence that eating foods rich in dietary fiber can help reduce your risk of type 2 diabetes, heart disease, colon/rectal cancer, normalise your bowel health and also help you maintain a healthy weight.

I can relate with the evidence around maintaining a healthy weight and normal blood sugar. I had a history of diabetes and introducing more fibre into my diet has been instrumental to reversion. I find that when i eat more fibre, I tend to drink more water and feel fuller for longer, this curbs down my appetite and helps me stay within my daily caloric allowance effortlessly. I usually eat a slice or 2 with plain greek yoghurt or just with coffee and this keeps me well under 250kcal for breakfast (Ace! ) I don’t get that mid morning energy crash and stay full till next meal.

pieces of the loaf dunked in plain greek yoghurt.

Sometimes, I break a slice into tiny pieces and snack in bits through the morning. Oh i love the chewiness and seedy whole grain texture. If you love chewing then you’d love this loaf. It is also a good make ahead breakfast option, I stack slices into portion containers and fridge for up to 1 week.

Knowing the benefits of dietary fibre, if you are struggling to include more fibre into your diet, here’s the good news! This natural multi seeded loaf will make it easier for you to reach your recommended daily dietary fibre intake of 30g (women). Just with everything else, moderation is important. Foods high in fibre are good but eating too much too quickly , especially if you are just introducing it to your diet can lead to stomach bloating , gas and cramps. It is advised to gradually increase dietary fiber over time, so as to allow the good bacteria in your stomach to get used to the change. It is also recommended to drink lots of water so that the fibre can absorb it which then bulks and softens your stool.

Ok! enough of the stool talk and let us get making your own loaf which is much easier than you’d think.

Achieving the perfect healthy crust ( not the same with a white crust to be honest but perfect) and texture with this easy recipe is down to the muesli grains, as it contains different mix of seeds and coconut flakes. I would really recommend using a muesli but you can also make up your own muesli by using 100% rolled oats, coconut flakes, nuts and seeds of choice That’s probably even better as you get a choice of texture and flavour.

I have used the chia and blueberry mix to boost the nutrient content .

Also, it serves as a good alternative for people with egg allergy as the chia powder acts as a good binder. Milled flaxseed can also be used

The crunchiness, sweetness from banana and woody aroma of cinnamon spice in this loaf is the highlight of this recipe .

There’s nothing better than the aroma of freshly baked loaf especially when it is bursting with essential health benefits!

Ingredients

  1. 300g 100% muesli (I used ASDA coconut and grains muesli)
  2. 3 Tablespoons chia and blueberry mix
  3. 3 bananas
  4. 2 Eggs (optional)
  5. 1 Teaspoon baking soda (optional)
  6. 1 Teaspoon coconut oil (optional)
  7. 1 Tablespoon ground cinnamon (feel free to try out other flavours)
  8. Handful of linseeds for sprinkling
  9. squeeze of coconut nectar (optional sugar alternative)

Method

Mash the banana in a clean bowl, whisk eggs into the bowl, mix in all ingredients until well combined (remain a little bit of the linseeds for sprinkling) Pour into a greased bread tin and bake for roughly 20mins at 170 degrees. or until a wooden stick inserted comes out dry.

Tips: Add 2-3 tablespoons of plain greek yoghurt for added moist. It also helps to hold the ingredients together especially if you don’t have chi- blueberry mix or milled flaxseed .

Splash of milk or water can also help with loosening the consistency.

Don’t bake for longer than 20-25mins if you don’t want it crusty.

Happy baking and hope you enjoy it as much as i do.

Zingy Cranberry Sauce

Here’s a quick and easy 3 ingredient cranberry sauce recipe that will add a bit of zing and health to you all season, not only are cranberries full of health benefits, they are so versatile, you can eat them sweet or savoury.

A delicious side to go with all your festive mains, (Christmas dinner roast etc) dessert topping or filling and more. For best result, make ahead and store in the fridge to allow all the ingredients to come together.

Cranberry sauce and chocolate crepe

This recipe is so simple to make and no matter how much I make, it always disappears so quickly, we love it that much! It is so better than the jarred sauces because you know exactly what’s in it! plus you have a choice of your favourite flavour.

I bought these cranberries on final reductions the ”whoopsie” aisle i.e. the yellow stickers for 7pence per bag ! This is a good example of making the best of seasonal produces, they are cheaper and tastier! I love bargains and definitely will do a first stop at the reduction aisle before moving to other aisles. Healthy eating for the whole family can sometimes be challenging financially. Finding a balance between your family’s health and budget is one to prioritise if you must all eat well (sustainability) .

There is a huge body of evidence that suggests eating seasonal fruits and vegetables can help save on food staples. First hand experience for me includes buying reduced food items and batch cooking (like I have just done). Sustainability is key when it comes to healthy eating, looking at long term , what is most practical for me and my family is always the first question.

I have 2 jars of cranberry sauce and a quarter plate from this recipe.

Cranberry sauce

I have adapted this recipe to suite my dietary needs and that of my family, I try to reduce the amount of sugar we consume, so using sugar alternatives like organic coconut nectar or coconut sugar keeps everyone happy, it came highly recommended and I can confirm that it is worth a try. It gave this sauce a lovely touch of caramel which is so delicious! Feel free to use any sugar of choice.

Fresh cranberries

The best part is that Cranberries have low glycemic index and are thus suitable for those on low carbohydrate diet. It is a no brainer! Frozen cranberries can be used as well, the first batch I made was with frozen cranberries and has no effect on taste at all.

Hope you enjoy it as much as we do.

Frozen cranberry sauce with warm breakfast roll

Ingredients

100g coconut sugar

150 ml fresh orange juice

300g fresh cranberries

1/2 fresh orange zest

Method

  1. Pour orange juice in a pan , then add sugar and allow to boil (medium heat)
  2. Tip in the fresh cranberries, top with a slice of orange zest , cover the pan and allow to simmer on low heat for about 5-8min
  3. Take off the hob and allow to cool, this will thicken the sauce. Store in the refrigerator for up to a week or more.

Click the link below for a printable version of this recipe. https://sites.google.com/site/healthfulnonyecom/home

Thanks for stopping by!

Star anise clementine bundt oat cake

I have been playing around with oats lately, made a few spiced bundt oat cakes( will update soon, then came across fiona cairns star anise,clementine and almond cake, so thought it will be a good idea to add a festive touch to my recipe. So, I modified the recipe using rolled oats as I didn’t have almond flour at the time.
just 1 more sleep to christmas and being on night duty on the eve means some of our christmas meals would have to be prepped ahead. So I used what I had( oats) and it was gorgeous!!
The combination of clementine zest and dried mixed fruits in this cake is more like having a baked bowl of porridge topped with fruits, So, we can enjoy a slice of cake for breakfast this holiday without the guilt😄, plus it counts as 2 of your 5 a day.
The exotic flavour of star anise a lovely flower shaped spice permeates this moist cake beautifully. try this combination and experience a different kind of wonderful!!

FOR THE SYRUP
-100ml clementine juice( about 3 -clementines)
-50g coconut nectar
-6-8 star anise flowers
▶️Gently boil all ingredients until it becomes a syrup. then cover and allow to infuse at room temp to get the aniseed-orange burst.( make overnight or few hours before).
FOR THE CAKE
1–6-8 tbsps extra virgin olive oil
or 250g unsalted softened butter
2–8 honey dates or medjol
3–80g mixed fruits
4–Zest of 6 clementines and 1 lemon
5–300g lightly blended rolled oats
6–1/2 tsp baking powder
7–1tsp baking soda
8– 3 eggs ( optional)
9–4tbsps plain greek yoghurt
10–1 tsp allspice( optional)

METHOD
1-Grease a bundt tin
Blend the olive oil, dates and zest together to a smooth paste. add eggs one at a time, then fold in the dry ingredients and mixed fruits.
2- Pour the batter into the tin level the surface and bake for 20mins or until a wooden stick inserted into the centre comes out clean.

3- Pop on a wire rack and prick holes all over the cake with a cocktail stick as soon as the cake is cooked and drizzle evenly with the syrup. allow to cool completely.
Enjoy
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