Quinoa Porridge with Raspberries

Your gut microbiome loves variety and a healthy, diverse gut microbiome is not only associated with good cardio-metabolic health, it also plays a role in regulating your mood and energy levels. All of these are key considerations when it comes to eating for PCOS and reducing risk factors. Mixing up your wholegrains, such as swapping oats for quinoa, is a great way to increase plant diversity and nourish your gut microbiome.

SERVES 2

600 ml (1 pint) milk

100 g (3½ oz) quinoa

½ teaspoon ground cinnamon

125 g (4 oz) fresh raspberries

2 tablespoons mixed seeds (pumpkin, hemp, sunflower, sesame, linseed)

1 tablespoon clear honey

Method

1. Bring the milk to the boil in a small saucepan. Add the quinoa and return the mixture to the boil, then reduce the heat to low, cover and simmer for about 15 minutes until three-quarters of the milk has been absorbed.

2. Stir the cinnamon into the pan, re-cover and cook for 8–10 minutes, or until almost all the milk has been absorbed and the quinoa is tender.

3. Spoon the porridge into 2 bowls, then top with the raspberries, sprinkle over the seeds and drizzle with the honey. Serve immediately.

Rocket & Goats’ Cheese Omelette

This herby, green omelette will set you up perfectly for the day ahead. It doesn’t take long to make, but the high protein content will keep you satiated and prevent dips later on, helping you take on whatever the day throws at you.

SERVES 4

12 eggs

4 tablespoons milk

4 tablespoons chopped mixed herbs, such as chervil, chives, marjoram, parsley and tarragon

2 tablespoons olive oil

125 g (4 oz) soft goats’ cheese, diced small handful of baby rocket leaves

salt and pepper

Method

1. Beat the eggs, milk and herbs together in a large bowl along with some salt and pepper.

2. Heat the olive oil in an omelette pan, then swirl in a quarter of the egg mixture. Cook over a medium heat, forking over the omelette so that it cooks evenly.

3. As soon as the omelette is set on the underside, but still a little runny in the centre, scatter a quarter of the cheese and a quarter of the rocket leaves over one half of the omelette. Carefully slide the omelette on to a warmed serving plate, folding it in half as you go. For the best results, serve immediately.

4. Repeat to make 3 more omelettes and serve each individually. Alternatively, keep warm in a moderate oven and serve together.

Boston Baked Beans

Beans are a great PCOS staple due to their fibre content. Because of all the fibre, the sugars in the beans are digested more slowly, creating a sustainable release of energy. Instead of grabbing a can of baked beans from the supermarket, spend a little longer in the kitchen and make your own!

SERVES 4

2 tablespoons olive oil

1 large red onion, finely chopped

4 celery sticks, finely chopped

2 garlic cloves, crushed

400 g (13 oz) can chopped tomatoes

300 ml (½ pint) vegetable stock

2 tablespoons dark soy sauce

4 teaspoons Dijon mustard

2 x 410 g (13½ oz) cans mixed beans, drained and rinsed

4 tablespoons chopped flat leaf parsley toasted sourdough, to serve

Method

1. Heat the oil in a heavy-based saucepan. Add the onion and cook over a low heat for 5 minutes, or until softened. Add the celery and garlic and continue to cook for 1–2 minutes.

2. Add the tomatoes, stock and soy sauce and bring to the boil, then reduce the heat to a fast simmer and cook for about 15 minutes, or until the sauce begins to thicken.

3. Add the mustard and mixed beans and cook for a further 5 minutes, or until the beans are heated through. Stir in the chopped parsley and serve on toast.

Taken from: The PCOS Recipe Book by Megan Hallett. Published by Hamlyn.

Photography: Lis Parsons – omelette; William Shaw – porridge, beans

The post Three of The Best PCOS Breakfast Recipes To Start Your Day Right appeared first on Hip & Healthy.

SHAKSHUKA with greens, lentils & feta

I love anything that I call ‘one-and-done’, by which I mean it uses just one pan to cook and serve. The base of this shakshuka is lentils, which bring such substance to the dish. You can add any greens; I’ve suggested chard, but spinach, cavolo nero or kale are great, too. It’s a fantastic sharing dish for when you’ve got a full house: just pop it in the centre of the table with a pile of toast and it keeps everyone going for the day. The perfect brunch.

SERVES 4

1 tablespoon olive oil

1 onion, finely sliced

3 garlic cloves, crushed

1 tablespoon smoked paprika

1 teaspoon ground cumin

1 tablespoon harissa paste

10 chard stems, leaves and stalks roughly chopped

2 small courgettes, coarsely grated

400g (14oz) can of green or brown lentils, drained and rinsed

Finely grated zest of 1 lemon

500ml (18fl oz) hot vegetable stock

4 large eggs

100g (3½oz) feta cheese, crumbled

1 tablespoon chopped flat leaf parsley leaves

Sea salt flakes and freshly ground black pepper

Sourdough toast, to serve (optional)

Method

1. Preheat the oven to 180°C fan (400°F), Gas Mark 6.

2. Set a shallow flameproof casserole or large frying pan over a medium heat and add the olive oil. Once the oil has warmed, stir in the onion and garlic. Reduce the heat to low and allow to cook for 5 minutes, stirring occasionally. Stir in the paprika, cumin and harissa paste and cook for a further minute.

3. Add the chard and courgettes, stir, then cook for 5 minutes to wilt the greens. Next, stir in the lentils, lemon zest and hot stock. Bring to a simmer, stirring occasionally and seasoning with salt and pepper.

4. Make 4 wells in the pot with the back of a spoon and crack an egg into each. Cook until the whites are set but the yolks are still runny, about 8 minutes.

5. Scatter the crumbled feta and parsley on top, then serve, with toasted sourdough, if you like.

INSTANT BENTO NOODLES

This is so fun! For all of us who lead busy lives and need a lunch on the go, here is a recipe that will be so useful. All you need to cook it at work is a kettle. I switch out the vegetables for whatever I have, as it’s great for using up leftover greens, peppers, mushrooms, tomatoes, green beans and so on. I’ve specified using brown rice noodles here. That’s because I’ve recently been moving more towards eating nutritious whole grains, such as brown rice and wholewheat couscous, rather than their refined equivalents, as well as using more wholemeal and less white flour in my baking. You can, of course, use any noodles you prefer, or that you have in the house.

SERVES 1 BUSY PERSON

50g (1¾oz) nest of noodles, ideally brown rice noodles

½ carrot, peeled and cut into thin matchsticks

1 spring onion, sliced

4 spears of purple-sprouting broccoli, halved lengthways

50g (1¾oz) greens – spinach, chard or kale – coarse stems removed, leaves finely sliced

Pinch of chilli flakes

2.5cm (1-inch) piece of root ginger, peeled and grated

1 tablespoon chopped flat leaf parsley leaves, or coriander leaves

1 tablespoon miso paste

1 tablespoon toasted sesame oil

METHOD

1. Place the brown rice noodles, slightly broken, in an airtight lunch box or glass jar, or whatever you have. The only important thing is that you want it to be leak-proof for this.

2. Add the prepared vegetables, chilli flakes, ginger, herbs, miso paste and sesame oil. Close the box or jar.

3. When you are ready to eat the bento noodles, pour in enough boiling water to just cover the veg and noodles. Place the lid back on and leave to steam for 5 minutes, giving it a good shake every minute, then dig in!

BEETROOT-CHOCOLATE CUPCAKES WITH COCONUT ICING

MAKES 12

If you’ve never tried a beetroot-chocolate cake, then you are in for such a treat! The beetroot brings a delicious moist texture and the cakes are majestically rich and deep in flavour, while remaining very light in texture. Topped with the exotic coconut icing, these are complete heaven!

300g (10½oz) cooked beetroot, peeled and cut into chunks

230g (8oz) pitted dates, chopped

115g (4oz) unsalted butter, melted

1 tablespoon tamari

2 teaspoons vanilla extract

85g (3oz) cacao powder

4 eggs

FOR THE ICING

165g (5¾oz) full-fat cream cheese

50g (1¾oz) coconut cream

2 tablespoons maple syrup

METHOD

1. Preheat the oven to 170°C fan (375°F), Gas Mark 5.

2. Blend the beetroot in a food processor with the dates, melted butter, tamari and vanilla extract until smooth.

3. Add the cacao, then the eggs (adding them at the end helps stop the cacao travelling up the sides of the machine). Blend until smooth and creamy.

4. Line a 12-hole muffin tray with paper muffin cases and transfer the mixture into the cupcake cases. These don’t rise and puff up, so fill them almost to the top.

5. Bake for 17–19 minutes. The cakes are ready when still slightly soft in the middle and will firm up as they cool. Cool on a wire rack, then transfer to the refrigerator.

6. To make the icing, whisk all the ingredients together and place in the refrigerator for at least 30 minutes to thicken up.

7. Now spoon the icing on the cupcakes and eat. Pure bliss!

VEGGIE-VIBES POWER BOWL

SERVES 2

When I am feeling overworked and not taking the best care of myself, I make this salad in a big batch, to keep me going (it lasts three days in the refrigerator). When I fuel my body with fresh vegetables and proteins, I feel the difference after a few days, both physically and mentally.

2 beetroot, cooked, peeled and grated or julienned

2 carrots, peeled and grated or julienned

6 large chard leaves (or use kale, spinach or cavolo nero) finely chopped, all leaves chopped

10 broccoli florets, or spears of purple-sprouting broccoli, either slim or halved lengthways

400g (14oz) can of chickpeas, drained and rinsed

1 tablespoon roughly chopped flat leaf parsley leaves

1 tablespoon torn or whole mint leaves

FOR THE LEMONY DRESSING

Finely grated zest and juice of 1 lemon, plus lemon wedges to serve

1 teaspoon Dijon mustard

1 teaspoon honey

100ml (3½fl oz) extra virgin olive oil

Sea salt flakes and freshly ground black pepper

METHOD

1. Place all the ingredients for the lemony dressing in a large mixing bowl and whisk together, seasoning well.

2. Tip the prepared beetroot, carrots, chard or other greens, broccoli, chickpeas and herbs into the mixing bowl with the dressing. Season with salt and pepper and toss well, then serve, with lemon wedges on the side.

The post Clodagh McKenna’s Happy Cooking Recipes That You’ll Love (think bento noodles and beetroot cupcakes)… appeared first on Hip & Healthy.

Peaches & Cream Overnight Oatmeal – From my Bowl

Cherry Pistachio Quinoa Salad – Simple Veganista

Vegan Blueberry Nectarine Crisp – Short Girl Tall Order

Summer Salad With Peaches and Goat Cheese – Simply Recipes

Homemade Creamy Peach Popsicles – Jar Of Lemons

Cherry Smoothie – Olive & Mango

Nectarine Salad with Jalapeño Lime Dressing – Eat Love Eat

Vegan Nectarine Tart – Rainbow Nourishments

Healthy Cherry Pie Oatmeal Bars – Erin Lives Whole 

The post Stone Fruits Are At Their Best: 10 Sweet & Zingy Summer Recipes To Try appeared first on Hip & Healthy.

According to the British Berry Growers and award-winning nutritionist Rhiannon Lambert, starting your day with a colourful, berry-loaded hay fever smoothie might just give your immune system the edge it needs.

“British berries are nutritional powerhouses,” Rhiannon explains. “Their benefits go far beyond their delicious flavour. Strawberries, for instance, are a source of vitamin C, which plays an important role in the normal functioning of the immune system and may support the body’s natural defences during allergy season.”

That’s right, your morning smoothie could do more than just taste good. It might help soothe hay fever symptoms too. Each berry brings something unique to the table.

Strawberries are rich in vitamin C, which Rhiannon notes “may help reduce histamine production – the culprit behind itchy, watery eyes and those intense sneezing fits.”

Blueberries are particularly high in anthocyanins and quercetin — plant compounds that not only support eye health but may also help calm allergic reactions. “Quercetin has been studied for its potential to support the body’s response to allergens,” Rhiannon says. “It may help reduce the release of substances involved in allergic reactions.”

Raspberries, the best of both worlds, combine vitamin C and quercetin, offering a natural, double-action allergy defence.

And let’s not forget blackberries, packed with fibre and antioxidants, they’re great for gut health. “A healthy gut is known to play an important role in our overall health and wellness,” Rhiannon adds. “And that includes how we respond to allergens.”

So if you’re looking for an easy, tasty way to support your body during allergy season, a berry smoothie might be just the thing.

A Hay Fever-Busting Berry Smoothie

Bright, nourishing and packed with ingredients that support your immune system, this smoothie is the ultimate morning mood-lifter for anyone battling the pollen count.

INGREDIENTS – Serves 1

1½ cup fresh or frozen strawberries (vitamin C-rich antihistamine support)

½ cup blueberries (quercetin and antioxidant boost)

½ cup raspberries (double dose of vitamin C and quercetin)

½ cup blackberries (fibre for gut health)

1 small banana (for texture, sweetness and potassium)

1 tsp local honey (optional – may help with pollen desensitisation)

1 tbsp ground flaxseed or chia seeds (anti-inflammatory omega-3s)

1 tbsp kefir or plain live yoghurt (probiotics for a balanced gut)

½ tsp powdered nettle leaf or spirulina (natural antihistamines)

200 ml milk (or unsweetened plant milk of your choice)

A few ice cubes, if desired or just freeze your fruit for the same effect

METHOD

Pop all the ingredients into a blender and blitz until smooth. Add a splash more milk if you prefer a thinner consistency. Sip slowly and enjoy the gentle berry buzz.

The post A Berry-Packed Supercharged Hay Fever Smoothie Recipe appeared first on Hip & Healthy.

DF, EF, GF, LF, SF (Dairy-Free, Egg-Free, Gluten-Free, Lactose-Free, Soy-Free)
Prep time: 5 minutes
Cook time: 25 minutes
Serves: 4

Ingredients

• 2 tablespoons extra-virgin olive oil
• 500 g (1 lb 2 oz) skinless, boneless chicken thighs
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 1 tablespoon garlic-infused olive oil
• 1 cup (250 ml) water or Low-FODMAP chicken stock
• 1 low-FODMAP chicken stock cube (omit if using chicken stock)
• 1 teaspoon dried chives
• 1 teaspoon dried oregano
• ¼ cup (60 ml) milk of your choice
• ½ lemon, sliced into 5 mm (¼ in) thick rounds
• 1 tablespoon soft brown sugar
• ¼ cup (45 g) whole green olives
• ¼ teaspoon ground cumin
• 1½ tablespoons cornflour (cornstarch), mixed with ¼ cup (60 ml) cold water
• Fresh flat-leaf (Italian) parsley, to garnish (optional)

Method

1. Preheat the oven to 180˚C (350˚F).
2. Heat the extra-virgin olive oil in a deep, ovenproof frying pan over medium–high heat.
3. Add the chicken, season with salt and pepper, and brown on all sides.
4. Add all the remaining ingredients (except the parsley) to the pan.
5. Cover with a lid or aluminium foil and bake for 20 minutes.
6. Serve hot over cooked pasta, rice, or other grains, and garnish with parsley if desired.
7. Storage:
   • Refrigerate for up to 3 days.
   • Freeze in portions for up to 3 months.
   • Reheat from frozen in the microwave for 4–6 minutes, or thaw overnight and reheat for 2–3 minutes, stirring halfway through.

Low-FODMAP Chicken Stock

DF, EF, GF, LF, NF, SF (Dairy-Free, Egg-Free, Gluten-Free, Lactose-Free, Nut-Free, Soy-Free)
Prep time: 5 minutes
Cook time: 3 hours
Makes: 4 cups (1 litre)

Ingredients

• 1 kg (2 lb 4 oz) chicken carcass
• 200 g (7 oz) carrot, quartered
• 50 g (1¾ oz) fennel
• 50 g (1¾ oz) fresh flat-leaf (Italian) parsley
• 3 bay leaves
• 1 teaspoon whole black peppercorns
• 40 g (1½ oz) spring onion (scallion) tops, green parts only
• 2 teaspoons dried or fresh rosemary
• 1 teaspoon dried or fresh thyme
• 1 teaspoon salt
• 2 teaspoons apple-cider vinegar
• 2 teaspoons garlic-infused olive oil (optional)

Method

1. Add all ingredients to a large stockpot. Cover with cold water, about 2 cm (¾ inch) above the ingredients.
2. Bring to the boil over medium–high heat, skimming off any foam that forms.
3. Reduce heat to low and simmer gently, uncovered, for 3 hours.
   • If the stock bubbles too rapidly, it may become murky. Add more water if needed to keep ingredients covered.
4. Strain through a sieve or colander into a large bowl to catch the liquid.
5. Allow to cool slightly before portioning.
   • Tip: Store in 1-cup (250 ml) portions.
6. Storage:
   • Refrigerate for up to 5 days.
   • Freeze for up to 3 months.
   • To use, add directly from frozen or defrost in the microwave for 1–2 minutes.

Beef Pad See Ew (Low-FODMAP Thai Stir-Fry)

Dietary Info: DF, GF, LF, NF
Prep time: 10 minutes + marinating
Cook time: 20 minutes
Serves: 4

Ingredients

For the beef marinade:

• 1 tablespoon soy sauce
• 1 teaspoon bicarbonate of soda (baking soda)
• 260 g (9¼ oz) sirloin, flank or skirt steak, sliced thinly (2 mm / 1⁄16 in thick)

For the stir-fry:

• 400 g (14 oz) fresh or 200 g (7 oz) dried thick rice noodles (see Tip below)
• 2 tablespoons garlic-infused olive oil
• 150 g (5½ oz) Chinese broccoli (gai lan) or broccolini, stems cut into 2 cm (¾ in) lengths on the diagonal
• 1 egg

For the sauce:

• 100 ml (3½ fl oz) soy sauce
• ¼ cup (60 ml) oyster sauce
• 1 tablespoon white vinegar
• 1 tablespoon soft brown sugar

Method

1. Marinate the beef:
   In a bowl, combine soy sauce and bicarbonate of soda. Add the beef slices, mix well, and refrigerate for 1–2 hours.
2. Prepare the noodles:
   Cook noodles according to packet instructions (if using dried). Drain and rinse under cold water to stop cooking.
3. Make the sauce:
   In a small bowl, mix all sauce ingredients. Toss half the sauce with the cooled noodles and set aside.
4. Cook the beef:
   Heat 1 tablespoon of garlic-infused oil in a wok or large frying pan over medium–high heat. Sear beef slices for 1 minute on each side without moving them too much—this helps create a nice char. Remove beef from pan once nearly cooked through.
5. Cook the vegetables and egg:
   Add the remaining oil to the pan. Sauté broccoli or broccolini for 4–5 minutes until it begins to soften. Push to one side of the pan and crack in the egg. Scramble, then mix together with the veg. Remove from pan.
6. Finish the dish:
   Add the rice noodles to the pan and let them sit for 1 minute without stirring to develop colour. Then return the beef, veggies, egg, and remaining sauce to the pan. Toss everything together briefly, just until heated through and coated.
7. Serve hot—no garnish needed, but you can add a squeeze of lime or a few chili flakes if desired.

Tip:

Fresh rice noodles really make this dish shine. They’re typically found in the refrigerated section of Asian grocers and bring a chewy, authentic texture that dried noodles just can’t match.

No-Bake Lemon Curd & Lemon Meringue Cheesecake

DF, GF, LF, NF, SF
Prep time: 30 minutes
Cook time: 10 minutes
Serves: 12

This show-stopping dessert combines the creamy richness of cheesecake with the bright, tangy flavour of fresh lemon curd and a cloud-like toasted meringue topping. It’s a family favourite and an instant crowd-pleaser. While it takes a few steps to pull together, every bite is worth it. Since this is a no-bake cheesecake, you’ll need a blowtorch to toast the meringue — putting it in the oven will melt the filling.

Lemon Curd

• 1½ tablespoons cornflour (cornstarch)
• Zest of 1 lemon
• Juice of 3 lemons (approx. 200 ml / 7 fl oz)
• 3 egg yolks (reserve whites for the meringue)
• 125 g (4½ oz) caster (superfine) sugar

Method:

1. Mix cornflour, lemon juice and zest in a small bowl. In another bowl, whisk egg yolks and sugar together.
2. Bring 225 ml (7¾ fl oz) water to a boil. Stir the lemon mixture (cornflour settles) and add to the boiling water, whisking continuously until thickened (2–3 minutes). Remove from heat and let cool slightly.
3. Add a small amount of the egg yolk mixture to temper, then add the rest, stirring quickly.
4. Return to medium–high heat and cook another 2–3 minutes until thickened again. Remove from heat and cool completely.
5. Store in an airtight container in the fridge for up to 1–2 weeks.

Cheesecake Base

• Extra-virgin olive oil or butter, for greasing
• 400 g (14 oz) gluten-free plain sweet meal biscuits
• 100 g (3½ oz) butter, melted (plus extra if needed)

Method:

1. Grease a 24 cm (9½ in) springform tin.
2. Blitz biscuits and melted butter in a food processor until crumbly. Add more butter if the mix is too dry.
3. Press the crumb firmly into the base of the tin with a glass, ensuring an even edge. Chill in the fridge until set.

Cheesecake Filling

• 2 teaspoons gelatin powder
• ¼ cup (60 ml) lemon juice
• 500 g (1 lb 2 oz) cream cheese, softened
• ¾ cup (165 g) caster sugar
• Zest of 1 lemon
• ½ cup (125 g) sour cream
• 1 cup (250 ml) thick (double/heavy) cream

Method:

1. In a small pan, sprinkle gelatin over lemon juice and let stand for a few minutes. Heat gently, stirring until dissolved. Cool slightly.
2. Beat cream cheese and sugar in a mixer until smooth. Add lemon zest, gelatin mixture and sour cream, and beat to combine.
3. Pour in the cream and beat for 2–3 minutes until fluffy.
4. Pour filling over the chilled base and refrigerate for at least 2 hours or overnight to set.
5. Once set, spread lemon curd over the top (1–2 cm / ½–¾ in thick, depending on desired tanginess).

Meringue Topping

• 3 egg whites (reserved from curd)
• ¾ cup (165 g) caster sugar

Method:

1. On the day of serving, place egg whites and sugar in a small saucepan over low heat. Stir continuously until sugar dissolves and whites are frothy.
2. Remove from heat, cool slightly, then whip to stiff peaks using a stand mixer or hand beater.
3. Spoon over cheesecake and gently toast with a blowtorch until golden.

Tips:

• Make ahead: The lemon curd can be prepped up to 1–2 weeks in advance.
• Equipment: A blowtorch is essential for the meringue – do not use the oven.

From the Book:
Always Delicious Low-FODMAP Kitchen by Chrissy Glentis
Published by Murdoch Books, £20.00
www.murdochbooks.co.uk

The post 3 Delicious Low Fodmap Recipes appeared first on Hip & Healthy.

Serves 2
Time: 10 minutes + overnight soaking

INGREDIENTS

For the Overnight Oats:

100g rolled oats

2 tbsp chia seeds

2 tbsp ground flaxseed

60g thick dairy-free yoghurt e.g. coconut

1 lemon, zested and juiced

1 tbsp maple syrup

300-360ml Rude Health Chilled Soya Drink with Calcium

For the Raspberry Chia Jam:

160g fresh or frozen raspberries

1 ½ tbsp chia seeds

To Serve:

4 tbsp thick dairy-free yoghurt e.g. coconut

4 tbsp crushed pistachios

A few raspberries

½ lemon, zested

METHOD

To make the overnight oats, add the oats, chia seeds and ground flaxseed to a bowl and stir well. Pour in the yoghurt, lemon zest and juice, syrup and Rude Health Chilled Soya Drink with Calcium. Stir really well until creamy, cover and leave overnight in the fridge to thicken (or for 4 hours).

For the raspberry chia jam, add the fresh raspberries to a saucepan and warm through for a few minutes, mashing with a fork. Once the raspberries and jammy, add in the chia seeds, stir well, and remove from the heat. Continue to stir and then store in a heatproof jar. Once cool, seal tight and store in the fridge for 5-7 days.

To serve the oats, add spoonfuls of the raspberry chia jam to the bottom of two jars (or bowls) and top with some of the oat mix, some more raspberry chia jam, some pistachios and then repeat with more oats. Serve with the yoghurt, pistachios, fresh raspberries and some extra lemon zest.

Enjoy straight away or seal tightly and keep in the fridge for 1-2 days.

Recipe by plant-based recipe developer and cookbook author, Nourishing Amy

The post Lemon Raspberry Pistachio Overnight Oats appeared first on Hip & Healthy.

Creamy Coconut & Cherry Overnight Oats

Ingredients (serves 1)

180ml coconut or almond milk

60g (2 tbsp) plain coconut yoghurt

2 tbsp Correxiko

50g frozen cherries, thawed

1 tsp maple syrup

½ tsp vanilla extract

40g (⅓ cup) porridge oats

1 tbsp chia seeds

½ ground cinnamon

Topping suggestions:

Extra yoghurt, fresh cherries, pumpkin seeds, cacao nibs and coconut flakes.

Method

1. In a small mason jar mix together the milk and collagen powder until dissolved.
2. In a bowl, muddle the cherries with the maple syrup and vanilla. Add this to the mason jar and stir to combine.
3. Add the remaining ingredients to the mason jar and stir to mix.
4. Cover with a lid and set aside in the fridge overnight.
5. When ready to enjoy, top with extra yoghurt, cherries, pumpkin seeds, cacao nibs and coconut flakes!

Molly’s Super Smoothie

Ingredients

150ml of Milk 

1 Handful of frozen blueberries

Half frozen banana

2 scoops of Form Superblend Protein 

1 Teaspoon peanut butter

2 scoops Correxiko

Method

Put all ingredients into a blender and blend!

Crunchy Granola Parfait

For the Granola (makes about 4 servings)

200g rolled oats

50g chopped almonds

50g pumpkin seeds

30 shredded coconut

2 tbsp chia seeds

1 tsp cinnamon

½ tsp sea salt

3 tbsp coconut oil, melted

3 tbsp maple syrup, or honey

1 tsp vanilla extract

For the Yoghurt Parfait (1 serving)

150g flavoured greek yoghurt (or dairy-free alternative)

1 scoop Correxiko

½ cup homemade granola

½ cup mixed fresh fruit e.g. berries, banana, mango

1 tsp honey or a drizzle of maple syrup

To make the Granola

1. Preheat your oven to 160c (320F) and line a baking tray with parchment paper.
2. In a large bowl, mix together the oats, almonds, pumpkin seeds, shredded coconut, chia seeds, cinnamon and salt.
3. In a small bowl, whisk together the melted coconut oil, maple syrup, and vanilla extract. Pour over the dry ingredients and mix well to coat evenly.
4. Spread the mixture evenly on the baking tray and bake for 20-25 minutes, stirring halfway through, until golden.
5. Let it cool completely before storing in an airtight container.

To prepare the Parfait

1. In a bowl, mix the greek yoghurt with the Correxiko Collagen until smooth.
2. In a glass or jar, layer the granola, collagen-enriched yoghurt, and fresh fruit. Repeat the layers if desired.
3. Top with an extra sprinkle of granola and a drizzle of honey or maple syrup for extra sweetness.
4. Serve immediately for a crunchy texture, or let the granola soften slightly in the yoghurt for a few minutes if you prefer.

Zesty Green Glow Smoothie

Ingredients

1 small banana, frozen for creaminess

1 small handful (30g) spinach

½ avocado

½ apple, roughly chopped

¼ cucumber, roughly chopped

Juice of ½ lime

1 tsp fresh grated ginger, optional for a spicy kick

1 scoop Correxiko collagen powder

250ml coconut water

4-5 ice cubes, optional 

Optional toppings:

Sprinkle of chia seeds or hemp seeds

A slice of lime for garnish

Method

1. Add all ingredients to a high-speed blender.
2. Blend until smooth and creamy.
3. Taste and adjust sweetness, acidity and consistency with more apple, lime juice or coconut water if needed.
4. Pour into a large glass (500ml), and enjoy immediately!

The post 4 Collagen-Boosting Breakfast Recipes For Spring appeared first on Hip & Healthy.

Ingredients (Makes 12)

200g plain flour 

2 teaspoons baking powder

1/4 teaspoon salt

100g coconut sugar

240ml unsweetened almond milk

60ml olive oil 

1 teaspoon vanilla extract

150g blueberries, fresh or frozen

2 tbsp Correixko Marine Collagen

Method

Set the oven to 175°C and line a muffin tin with paper liners (I like to use eco-brand If You Care).

In a measuring jug or bowl, mix together the milk, sugar, oil, and vanilla extract. Stir well until the sugar starts to dissolve.

Then mix dry ingredients in a large mixing bowl. Combine the plain flour, baking powder, and salt and the collagen powder.

Combine the wet ingredients into the bowl of dry ingredients. Mix gently until just combined. 

Fold in the blueberries carefully.

Spoon the batter into the muffin cups – the mixture should make 12 and each muffin case will be about ¾ full.. 

Place in the oven and bake for 25–30 minutes, or until cooked through. .

Cool and serve: Let the muffins cool for a few minutes before enjoying warm or at room temperature.

The post Glow-Getting Blueberry Breakfast Muffin appeared first on Hip & Healthy.

INGREDIENTS – Serves 9

175g California walnuts

75g dairy-free butter (melted)

150g oats

350g oat flour (blended oats into oat flour)

3 ripe bananas

1 tablespoon of vanilla extract

2 teaspoons of ground cinnamon

2 teaspoons of baking powder

3 tablespoons of maple syrup

1 flax egg (1 tablespoon of ground flaxseed mixed with 2 tablespoons of water left for 10 minutes)

170ml dairy-free milk

50g tahini

2 tablespoons of cacao nibs (optional)

Dairy-free yoghurt to serve

METHOD

1. Preheat the oven to 180 degrees centigrade and line a rectangular baking tray with parchment paper.

2. Begin by mashing the bananas and combining them with the melted butter, vanilla extract, maple syrup, flax egg, dairy-free milk and peanut butter.

3. Next finely chop or blend 100g of the walnuts into fine crumbs. Add to a separate bowl along with the oats, oat flour, ground cinnamon, baking powder and cacao nibs. Combine.

4. Pour the wet ingredients into the dry and thoroughly combine before emptying into the baking tray and flattening down.

5. Chop the remaining 75g of walnuts and sprinkle on top. Push them down gently into the mixture.

6. Bake in the oven for 30 minutes before allowing to cool slightly and cutting into portions. Serve with some yoghurt and enjoy!

Recipe created by Luce Hosier for California Walnuts

READ MORE: Immunity-Boosting Vitamin C Smoothie

The post Walnut and Banana Breakfast Traybake appeared first on Hip & Healthy.

INGREDIENTS

200g wholemeal, self-raising flour

40g unsalted butter, melted

60ml semi-skimmed milk

1 tbsp natural yoghurt

2 medium eggs, beaten

5 cherry tomatoes, quartered

3 spring onions, trimmed and sliced

100g Cheddar cheese, grated

METHOD

Preheat oven to 180° C fan/Gas mark 4. Line a muffin tin with 9 standard-sized muffin cases.

Place the flour into a large bowl and make a well in the centre. Pour the melted butter, milk, yoghurt and beaten eggs into the flour. Stir the ingredients until the mixture is just coming together. Add a splash of milk if the batter looks too dry. It should be dropping consistency.

Gently fold in the chopped tomatoes, spring onions and three quarters of the grated cheese.

Divide the mixture between the paper muffin cases on the prepared tray. Scatter the remaining cheese over the muffins before placing them in the oven.

Bake for 15-18 minutes until just beginning to brown and when a skewer inserted into the centre comes out cleanly.

Allow the muffins to cool for 5 minutes before placing on a wire rack to cool completely.

Alternative serving suggestions: Substitute 120g of any of the vegetables mentioned in this recipe, with grated carrots, courgettes or diced red pepper.

Cooking tip: Savoury muffins are freezer-friendly. Store in a snap-lock bag or an airtight container. They will keep in a freezer for 3 months.

Recipe: loveyourgut.com

The post Savoury Breakfast Muffins appeared first on Hip & Healthy.