Overnight Oats #1 | Layered Peanut Butter & Cacao

“I GOT TO THINKING ABOUT RELATIONSHIPS AND PARTIAL LOBOTOMIES. TWO SEEMINGLY DIFFERENT IDEAS THAT MIGHT JUST BE PERFECT TOGETHER - LIKE CHOCOLATE AND PEANUT BUTTER.” - CARRIE BRADSHAW

you will need:

for the cacao porridge:

• 1 heaped tsp cacao powder 
• 2 tsp flaxseed
• 1 cup of oats
• 3 medjool dates
• water or almond milk 

FOR THE PB PORRIdGE:

• 1-2 tbsp peanut butter
• 1 cup of oats
• 2 tsp chia seeds
• water or almond milk 

Method:

1. Roughly chop the dates and place into a bowl with the rest of the dry cacao porridge mixture.  
2. Cover the mixture with water/milk. I used water this time, but usually I'd use almond milk to make the taste porridge sweeter and creamier.
3. In a separate bowl, combine the peanut butter porridge mixture and cover with water/milk.
4. Leave both bowls in the fridge overnight or for 6/7 hours if you're craving overnight oats (I've been there).
5. Once the oats have soaked, alternatively layer 2-3 tbsp of each mixture into a glass jar.
6. Top with fruit/nuts/seeds and enjoy the wonder that is peanut butter and chocolate.

How to: supercharge your food

The term 'superfood powders' was alien to me a few months ago. Now, I just can't get enough of them. Whilst several people suggest that 'superfoods' are merely a marketing term and don't really pack the nutritional punch they claim to, the products below are foods that I genuinely feel have supercharged my diet and leave me feeling more and more energized throughout the day. 

I'm a firm believer that counting nutrients and not calories is the healthiest and most efficient way to maintain a nutritious, balanced diet. This is why superfood powders appeal to me so much. They're nutrient dense, energizing and an amazing way to cram in extra nourishment without a number in sight.

SPIRULINA

Okay, so this is a slightly odd one. First and foremost, Spirulina has amazing colour. This richly pigmented blue/green micro-algae is renowned for its abundance of protein, calcium, chlorophyll and a whole host of minerals and B vitamins too. Admittedly, Spirulina does have a rather acquired taste (it is an algae after all). However, when mixed into smoothies or juices, the algae taste isn't noticeable and you've got yourself one nutrient dense beverage.

why eat spirulina?

• 65% protein and amino acid content (ideal for vegans as an amazing natural source of protein)
• Higher calcium content than milk
• Anti-inflammatory
• Immune boosting
• Great source of iron (an ideal supplement for those with anemia too)

USE sparingly IN:

• Juices, smoothies and dips

Flaxseed

Flaxseed, otherwise known as Linseed, is a versatile, nutrient packed seed that you can eat with almost anything. Plus, it doesn't have the same wacky taste that Spirulina does.

why eat flaxseed?

• Great source of Omega-3, iron, protein, calcium and magnesium
• Incorporating flaxseed into your daily diet can decrease cholesterol and triglyceride levels by up to  65%. 
• Rich in soluble fibre meaning that the body can easily digest it.
• High in antioxidants
• Blood sugar stabiliser (good for lessening the effects of diabetes)

USE (1 tbsp) IN:

• Porridge
• Smoothies
• Nice-cream
• Salads
• Baking (add 2 tbsp into cake/biscuit mixture)

Cacao

Cacao is chocolate in its rawest form and is thought to be the most antioxidant-rich food in the world. It's also my all-time favourite superfood AND the perfect excuse to eat chocolate for breakfast. Whilst it tastes similar to its more refined self, cacao is more nutrient dense and has no additional artificial components.

why eat cacao?

• Contains over 300 important compounds including magnesium, phosphorus, iron, zinc, protein and healthy fats.
• As Cacao is comprised of the chemicals phenylethylamine (PEA) and anandamide (an endorphin), it can act as a mood booster and increase focus and concentration.
• Blocks oxidation of LDL cholesterol (essentially improving circulation and minimizing risk of heart disease)
• The perfect excuse to eat chocolate all day, every day.

USE (1-2 tbsp) IN:

• Porridge
• Smoothies
• Nice-cream 
• A more nutritious hot chocolate alternative 
• Ingredient for wholesome, chocolatey treats
• Baking

chia seeds

Chia seeds grow from Salvia Hispanica, a plant that forms part of the Mint family. 'Chia', being the ancient Mayan term for 'strength', explains why these seeds are renowned for the sustainable energy they provide.

why eat chia seeds?

• Despite being tiny, these seeds are full of nutrients and are a great, natural way to maintain energy levels.
• Rich in protein, fibre and antioxidants
• Improve metabolic health
• High in Omega-3 and calcium 

USE (1 tbsp) IN:

• Porridge
• Chia pudding
• Smoothies
• Nice-cream
• Baking 

This is just a small selection of the multitude of superfood powders out there. I'm so ready to try some more - Maca, Chlorella and Acai powder are next on my list! Are there any superfood powders you'd like to try?

P.s. Here are a few useful websites if you're interested in incorporating superfoods into your diet:

Organic Burst

Linwoods

Naturya

Sevenhills Organics

3 Quick and Easy Breakfast Ideas

If you follow my Instagram, you'll know that I'm a little obsessed with breakfast. Every time I make breakfast, this massive urge to grab my phone and photograph my food comes over me. Seeing as I can't seem to shake this compulsion, smoothie bowls, nana-cream and relentless oaty goodness continually (and will continue to) find their way onto my Instagram feed. 

With plentiful photos of my brekkie on-board, I thought I'd share a few of my super quick recipes...

Blueberry Nana-cream

 

For the nana-cream:

- 2 chopped frozen bananas

- 1 cup frozen blueberries

- a splash of almond milk

Toppings (optional):

- Berries/nuts/seeds

(I used chia seeds, pecans, pumpkin seeds, blackberries, granola and coconut)

Whilst this one is probably better suited to warmer weather, sometimes you just have to say yes to ice cream for breakfast. Blitz up the berries, bananas and almond milk (or use milk/water if you'd prefer) and you're done!

Throw-in-everything porridge

For the porridge:

- 1 cup of oats 

- 1/2 cup of Almond milk/coconut water/ still water

Toppings (optional):

- Berries/nuts/seeds/ nut butters/anything else you wish to throw in!

(I used blueberries, strawberries, chia seeds, almond butter, pumpkin seeds and coconut)

I never used to like porridge. I thought it was boring, bland and much preferred spooning Nutella onto toast. However, over the past few months, I've become a little oatmeal obsessed and love filling up on big bowls of wholesome oaty deliciousness. 

Pop the oats and almond milk/water into the microwave for 2 minutes. Then throw in a mix of anything from berries, nut butters and seeds to jam, honey and granola pieces (or anything else oatmeal worthy). 

Mixed Berry Smoothie Bowl

(I am in love with the colour of this)

For the smoothie:

- 1/2 chopped frozen banana

- Mixed berries

- 1/2 cup water
- 1 tsp spirulina and flaxseed

Toppings (optional):

- Berries/nuts/seeds/granola

(I used pecans, pumpkin seeds, coconut, chia seeds and granola)

Smoothies will always be a love of mine. They're perfect for snacking too. 

Blend the water, frozen banana and mixed berries together and add toppings. 

I hope you enjoy these recipes - let me know if you try them out!