Recipe's of the Week
I am still eating healthily and making good food choices, sometimes it is a bit of a chore in the morning's as I don't eat straight away then I might have to do the school run and start work before I even eat, which is not ideal I know but I just have to go with it. So on these mornings it is hard to make something that is both quick and healthy. I am lucky enough to work from home so I can pop an egg in to boil or whip up some baked oats quite quickly.
Again at lunchtime I need quick solutions, or even better - left overs! - as I have a short lunch break.
Gracie has been helping in the kitchen, she made us some lovely homemade chicken nuggets (with some help, I did the frying as I didn't think it was safe for her, although she uses the cooker to make scrambled eggs, hot oil is another matter!).
First up for this week are protein pancakes, delicious healthy breakfast!
Serves 2, 15 mins prep and cook.
30g protein powder
1/4 tspn baking powder
100ml milk/milk alternative
2 tbsp dark choc chips
1 tbsp pure maple syrup (optional)
1 tbsp peanut butter (optional)
Blend oats until a fine flour-like consistency. Add protein powder, baking powder, egg and milk and blend to a pancake batter texture.
lightly heat some coconut oil in a frying pan, add 1/4 of the mixture. Cook for around 1 minute then add a sprinkle if dark choc chips and flip. Cook on second side for around 1 minute.
Once all pancakes cooked and on plates, add some maple syrup and peanut butter if you like, or add some berries if you prefer.
Baked Oats with Mixed Seeds and Almonds
Serves 1, 25 mins prep and cook time
3/4 cup oats
1/4 cup mixed seeds and sliced almonds
1 cup milk/milk alternative
1/2 tspn cinnamon
1/4 tspn nutmeg
1 tspn maple syrup (optional)
Combine all ingredients, except maple syrup, in an oven proof dish. Bake for 15 mins (electric oven 200 / fan-assisted 180 / gas mark 6 / 400 Fahrenheit)
Once cooked drizzle over maple syrup, serve.
Delicious for breakfast, brunch or lunch:
Rye Toast with Avocado, Ham and Egg
Serves 1, 5 mins prep and cook
1 slice rye bread
Sliced fat free ham
Salt and Pepper to taste
Pinch chili flakes
Toast rye bread. Heat oil in frying pan, crack egg in and cover with a lid. Whilst egg cooking top the toast with mashed or sliced avocado and pop the ham on top of this. once the egg is cooked (I prefer a soft yolk so only takes a couple of minutes, and with the lid on top of the pan you don't have to flip it) place this on top of the ham. Add salt, pepper and a few chili flakes to taste. Enjoy!
Great dinner that the kids can help with too!:
Homemade Chicken Nuggets and Mash Potato
Serves 3-4, approx 1 hour prep and cooking time
3 skinless boneless chicken breasts, cut in to small bite-size pieces
egg and milk mixture
4-6 medium size potatoes (I like albert bartlett roosters)
Splash milk/milk alternative
1 tbsp butter (not margarine)
After cutting the chicken in to bite size pieces, heat the oil in a deep frying pan (enough to cover half the depth of the nuggets). Whilst the oil is heating up, pop the chicken in the milk/egg mixture then dredge through the panko, place in a dish/plate ready for frying.
Fry the nuggets in batches otherwise you will overload the pan and you don't want any uncooked nuggets! Work in a clockwise pattern so that you turn the nuggets in turn and they all get cooked evenly. Our nuggets were bite sized and most took around 4-5 minutes on each side. For any bigger pieces I cooked them a bit longer and cut them in half to be sure they were thoroughly cooked through. Place the cooked nuggets on kitchen paper to drain. Serve with mashed potatoes (and veg but we forgot to cook the veg!).
Whilst this is much more of a healthy option that grabbing some nuggets from a fast food restaurant they are only a treat meal for us. We used rapeseed oil as a healthy alternative to vegetable or sunflower oil, and did not deep fry them. Panko is a carbohydrate but in such a small quantity we were not too worried about it. We would not eat these nuggets every week, but maybe as a once a month treat.
Thank you for reading and I hope you liked these recipes and try them out for yourselves! Let me know if there are any recipes you would like me to try out, make a healthy option of or just something you really love and recommend.