Recipes

Homemade Granola

I was so dissatisfied with the granolas at the store that I decided to make my own. I have been doing it for years. Once the basic recipe has been made it becomes easy to add, mix and change the ingredients. I make it in a large batch on a Sunday ready for the week ahead. A great breakfast to start the day. Ensure the ingredients are organic (if possible) and refrain from using refined sugar (white or brown).

This granola contains carbs, fats, and protein with the added benefit of antioxidants and food that can help to reduce inflammation. Slow releasing energy that can help support blood sugar balance and help feel fuller for longer.

The Practical Nutritionist Granola

  • 3 cups of oats
  • 1 cup of pumpkin seeds
  • 1 cup of nuts e.g. walnuts (can be mixed nuts or one type but should be raw)
  • 1 cup of cacao nibs (optional)
  • 3 tablespoons of coconut oil
  • 3 tablespoons of maple syrup or honey
  • 2 tablespoon of molasses

Place onto a baking tray and mix the ingredients together. Bake at 350 degrees for 20 mins or until golden brown , check every 10 mins and mix around if necessary.

Toppings

  • Hemp Hearts
  • Chia seeds
  • Goji berries
  • Frozen blueberries

Take the baked granola out of the oven and wait for it to cool. Store in a glass jar and eat for breakfast. It will last several days.

Serve with nut milk or Greek yogurt as an alternative to milk and add your favourite toppings.

 


Baked Cauliflower

The Practical Nutritionist Cauliflower

A very quick and simple recipe that can be used as a side dish or a snack. Cauliflower is a great source of vitamin C and K, protein, fiber, potassium and magnesium. Includes B vitamins; niacin(B3), B6, folate (B9), riboflavin (B2), thiamin (B1) and pantothenic acid (B5). It also has compounds that can help if suffering with inflammation.

Ingredients:

  • A head of cauliflower
  • Coconut oil
  • Smoked Paprika

Directions:

  • Preheat oven to 350 degrees.
  • Wash and clean the cauliflower.
  • Break up the cauliflower into bite size pieces. Place onto a baking tray.
  • Rub in the coconut oil, ensuring you cover the florets, this will help the paprika to stick.
  • Sprinkle the smoked paprika onto the florets, cover generously.
  • Place the baking tray of cauliflower into the oven.
  • Bake for 15 mins and check if turning golden brown, a nice light crisp sound is always a delight.
  • Take out of oven when ready. Let them cool down a little. Serve.

Egg and Avocado on Quinoa Bread.

The Practical Nutritionist AvocadoCan be eaten for breakfast, lunch or as a snack. There are so many nutritional benefits to this delicious meal including, omega’s 3 and 6 , fiber, protein and carbs. Different types of healthy fats – saturated, polyunsaturated and monounsaturated fats. In addition there are B vitamins, vitamins A and C, iron, potassium and magnesium. It can help you feel fuller for longer too.

Ingredients:

  • 2 pieces of quinoa bread
  • 1 egg
  • 1 avocado
  • Sprinkle of paprika

Directions:

  • Fill a pot of water and bring to boil.
  • Place the egg (shell and all) into the boiling water and time for 4 mins – 10 mins depending on how hard you want the egg. 4 mins will be soft and a little runny, the more time it is in the harder the egg will be but no more than 15 mins.
  • When the egg has boiled rinse with cold water to help cool it. It should be cool enough to handle making it somewhat easier to crack the shell and peel it off.
  • Toast the quinoa bread in toaster or under the grill. Keep an eye on it, it browns very quickly.
  • Cut up the avocado into slices.
  • When the toast is ready place onto a plate. Add the avocado evenly onto both pieces of the toasted quinoa bread.
  • Slice up the egg and place it equally onto the two pieces of toasted quinoa bread.
  • Sprinkle some paprika for taste.

Strawberry and Banana Smoothie

The Practical Nutritionist Smoothie

A very berry smoothie. It reminds me of milkshakes as a kid but without all the refined sugars and syrups. Drink it on the go.

Ingredients:

  • Handful of Strawberries
  • Handful of raspberries
  • 1 frozen banana
  • 1 or 2 cups of almond milk or plain yogurt (depending on how thick you want it)
  • 1 tablespoon of honey
  • 1 tablespoon of coconut oil (the fat from the coconut oil will help to slow down the absorption of the natural sugars)
  • Bee pollen as a topping

Directions:

Add all the ingredients (except the bee pollen) into a blender and mix. Sprinkle the bee pollen on top.


Spicy Jacket Potato

A hearty meal after a hard day of physical activity.

Ingredients:

  • Large Russet Potato (serves 1 or 2)
  • Olive OilThe Practical Nutritionist - Potato
  • Mixed flavouring (cayenne, smoked paprika, salt and pepper)
  • Tuna ( a good reputable brand)
  • Organic sweetcorn
  • For mayo recipe visit here

Directions:

  • Preheat oven to 375 degrees
  • Scrub and clean the skin of the potato
  • Pierce the potato skin with a knife several times all over
  • Rub the olive oil onto the skin of the potato, this will help it to crisp and help the flavouring to stick
  • Rub the mixed flavouring onto the skin
  • Place on a baking tray and cook for at least 45 mins or until the skin is crisp and the middle is soft
  • Whilst the potato is baking, boil some water for the sweetcorn. Once water is boiled add the sweetcorn and once it all floats to the surface, drain the water and place the corn into a medium sized bowl
  • Add the tuna and mayo into the bowl of sweetcorn and mix together
  • Once the potato is cooked, slit down the middle (be careful it will be hot)
  • Place the tuna mix on top of the potato and serve

Quinoa and Roasted Vegetables

This has to be one of my favourite recipes when I am craving carbs. This is The Practical Nutritionist - Quinoapacked with full protein, vitamin and minerals, carbs and fat. It is a nice vegetarian meal that will curb that carb craving and will give you the feeling of fullness for longer, which is great if you are trying to shed some pounds.

Ingredients:

  • Quinoa
  • Butter or Coconut oil
  • Paprika
  • 1 Yam
  • 2 Red Pepper
  • 3 Carrots
  • 2 Beetroots
  • 2 sticks of celery
  • 2 small onions or one large one (red or white)
  • 3 or 4 leaves of Kale

Directions:

  • Place the butter or coconut oil into a roasting, enough that covers the dish and a bit more (about 2 tablespoons). Place in oven and let it melt.
  • Wash the vegetables (beets, carrots, red peppers, kale and celery). Keep the skin on the carrots, it has the fiber.
  • Peel the yam.
  • Cut the vegetables into bite sized pieces. If possible cut them all about the same size.
  • Add the vegetables into the roasting dish and ensure all veggies have a coating of the butter or coconut oil.
  • Sprinkle paprika onto the the vegetables and roast for about 45 mins.
  • Add the kale 115 mins before the end of the cooking, since kale doesn’t need to cook as long.
  • Check the vegetables after 30 mins and move them around to ensure they are roasting evenly.
  • Boil 2 cups of water. Once boiling add 1 cup of quinoa and turn the heat down to a simmer. It will take about 10 mins to cook.
  • Once the quinoa is cooked (most of the water will have evaporated and will be soft a bit like cooking rice). Use a fork to fluff-up the quinoa. Dish onto a plate.
  • Take the  vegetables out of the oven and place on top of the quinoa.

Delicious warming food.


Banana and Almond Butter Snack

A delicious quick snack that will help to curb those sweet cravings and help boost metabolism. Banana - The Practical Nutritionist

Ingredients:

  • 1 banana
  • Almond butter
  • Hemp hearts

Directions:

  • Peal the banana
  • Lay out on a plate
  • Smoother with almond butter
  • Sprinkle hemp hearts

As easy as that.