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Yoga, Nutrition & Meditation.

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Blog

Welcome to Amber's wellbeing blog. Unearthing new health and beauty finds, discussing yoga and mindfulness, great healthy recipes and much more!

Filtering by Tag: breakfast

Banana & Peanut Butter Granola

Amber Macintosh

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This granola was created by my kids with their favourite ingredients banana and peanut butter - what’s not to like!! If you are nut free exchange the peanut butter for tahini.

Ingredients:

1 Banana

1 Tablespoon of maple syrup

1 Tablespoon of crunchy peanut butter

1 Teaspoon of vanilla paste

3 Tablespoons of sesame seeds

2 Cups of oats

1 Tablespoon of odourless coconut oil

Method: Blend banana, maple syrup, vanilla paste and peanut butter in a food blender or nutri-bullet. Put this mix in a bowl and add in dry ingredients, stirring to a thick paste. In the meantime preheat oven to 160 degrees and put half a tablespoon of coconut oil in the tray to melt. Take out and spread your banana paste across the baking try and bake for 10 minutes, take out and break up a little more. Turn the oven down to 140 degrees and bake for another 10 minutes, repeat until you can shake the granola clusters - it is now ready.

Store in a kilner jar just as it is or add raisins.

Orange & Maple Granola

Amber Macintosh

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This has become my go to granola mix, combining the micro nutrients of almonds, walnuts and mixed seeds. It will fill your kitchen with the warm scent of cinnamon and orange.

Ingredients:

1 Orange

Tablespoon of maple syrup

2 Teaspoons of ginger & 3 of cinnamon

Cup of oats

Half bag of sliced almonds, half bag of walnuts & half bag of mixed seeds

1 Tablespoon of coconut oil

Half bag of dried berries

Method: prepare a large baking tray and heat up coconut oil, add all dry ingredients squeezing over orange juice, the zest and maple syrup. Bake on 150 degrees for 10 minutes, take out and stir before returning for another 10 minutes. Repeat and keep a close eye so that the ingredients dry out and turn golden.

Take out to cool, add dried fruits and keep in an airtight jar. Enjoy with milk or fruits and yogurt.

Back to School Overnight Oats

Amber Macintosh

Back to School Overnight Oats

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These overnight oats are quick and easy to make the night before school together.

Method:

In a short glass place a teaspoon of vanilla paste, a large handful of organic oats, cover with hemp milk and stir. Next add a layer of fresh blueberries, follow with a dollop of peanut butter, a sprinkle of granola (many recipes on this blog!) and top with smashed up strawberries with chia seeds. This raw chia jam can be made ahead or at the same time by one of the family, mashing strawberries with the chia seeds until they form a thick lumpy puree consistency - you don’t want it perfect!

Benefits:

These overnight oats give the whole family a delicious nutrient dense breakfast that is sugar free, gluten free, dairy free and suitable for vegans. You have the all important mix of polysaccharies (carbs from oats), calcium rich hemp milk, protein packed chia seeds and essential fatty acids (nut butter). This combination releases sugar steadily into the bloodstream and gives a sustained flow of energy to cells.

We hope you have fun making this muesli and love it as much as we do.

Lemon & Ginger Granola

Amber Macintosh

Ingredients:

1 cup organic porridge oats

1 cup fresh orange juice

Teaspoon of vanilla paste & turmeric

Zest of 1 lemon

Tablespoon of ginger & cinnamon

2 teaspoon of coconut oil

Handful of pine, cashew nuts ( halved) & flaked almonds

Handful of pumpkin seeds & golden raisins

Method: briefly soak the oats in orange juice whilst you warm the coconut oil in a spacious baking tray on 150 degrees for 5 mins. Add all ingredients, except raisins, to the tray and stir so everything is well mixed & coated. Bake for 20 mins, taking out 3 times to turn & mix, maybe turning heat down for last round. Take out, leave to cool, add raisins & store in a medium kilner jar. This amount should last a week & contains absolutely no natural sweeteners. Hope you love it as much as I do! 

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Bircher Museli with Pear Compote

Amber Macintosh

I love the fresh, naturally sweet taste of this seasonal museli. It’s perfect as we transition into Spring and easy to prep the night before so that you have a relaxed hassle free breakfast. This recipe is for two people or two servings:

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Ingredients:

1 Cup of organic jumbo oats, 1 tablespoon of chia seeds & 1 tablespoon of hazelnuts, bashed up

1 Pinch, or drop, of cinnamon & vanilla paste (I use spice drops by Holy Lama)

2 Cups of almond milk (you can also use cashew, oat or coconut)

1 Apple grated & juice of 2 clementines

For the compote: 8 conference pears, handful of golden raisins & juice plus zest of 2 clementines.

Method: simply mix all these ingredients together in a cereal bowl, making sure there is a little fluid resting over the top of the dry ingredients so that the oats and chia seeds can expand. Put in the fridge overnight.

Meanwhile skin the pears and chop, add to a saucepan with the zest and juice of the clementines, as well as the golden raisins. Poach slowly until just tender. This is enough for quite a few servings so I like to freeze little batches that can be used for puddings and breakfasts whenever you need.

To serve start with half a bowl of bircher museli and top with the compote. You could lightly toast some extra hazlenuts to finish and add honey, but it really is sweet enough.

I hope you love this one as much as I do! Happy, healthy breakfast. xAmber






Winter Granola

Amber Macintosh

I have promised the recipe for my granola, which I have been gifting in my recent nutrition workshops, better late than never! I don’t give exact ingredient amounts because I would suggest you tweak the recipe to the amount of granola you want, the kilner jar you store it in and baking tray sizes you have at home.

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Jumbo organic oats

Ground ginger & cinnamon

Maple syrup

Coconut oil

Zest & juice of 1 orange

Flaked almonds

Vanilla paste

Pumpkin & sunflower seeds

Warm a teaspoon of coconut oil (small baking tray) or tablespoon (large baking tray) in the oven at 180 or 150 fan. After a few minutes cover the tray in a fine layer of oats, followed by a light layer of ground ginger and cinnamon. Add a layer of mixed pumpkin and sunflower seeds followed by a drizzle of maple syrup and top with a layer of flaked almonds. Next add a teaspoon of vanilla paste, juice and zest of orange. Bake for 10 mins, take out and thoroughly mix. Continue to bake for 30 mins taking out every five minutes to mix, adding extra maple, cinnamon and ginger to taste. You will notice the orange cooks off and the ingredients become dry and perfectly crunchy, lightly browned with no burnt bits. It is now perfect! Take out and completely cool before adding your choice of dried fruit. In the Winter I love cranberries and golden raisins for their festive colours. Add to kilner jars and enjoy with almond milk and fruits, with natural yoghurt or as a yummy porridge topping.

The smell as it cooks fills the whole house, divine! x


Golden Porridge

Amber Macintosh

I am passionate about starting the day right with a good hearty breakfast. If you have been to one of my Better Breakfast workshops you will know that porridge, and the many variations that I experiment with, is a favourite. Here is my latest recipe, perfect for chilly Winter mornings.

TURMERIC, CARDAMOM, COCONUT & LEMON PORRIDGE - SERVES TWO

TURMERIC, CARDAMOM, COCONUT & LEMON PORRIDGE - SERVES TWO

Ingredients: Organic jumbo rolled oats, lemon zest, 2 cardamom pods, coconut milk, 1 heaped teaspoon of turmeric, 1 medjool date, 1 teaspoon of coconut sugar, 1 teaspoon of linseed, filtered water, pistachios and fresh raspberries

Directions: Soak your oats in the water from a can of coconut milk (put the solid part in a bowl, cover and refridgerate). Whilst the oats start to absorb the fluid and soften crush the seeds of two cardamom pods in a pestle and mortar, add these to the oat mix with a teaspoon of ground turmeric. Heat gently, adding filtered water to keep the porridge loose. When the oats have absorbed the fluid add a date broken up in little pieces, the zest of half a lemon and a tablespoon of the coconut cream - you can then set to one side. Leave to cool slightly whilst you toast a handful of pistachios in a non stick frying pan with a teaspoon of coconut sugar. The sugar will instantly melt and stick to the nuts and not the pan!

Serve into two bowls adding the nuts, linseed and fruit. This porridge is the most decadent, fragrant and perfectly delicious breakfast bowl!! I hope you enjoy it as much as I do. 

Benefits: Oats will fill you up till lunch, mop up excess blood fats and keep blood sugar stable. Cardamon calms the digestive system whilst turmeric acts as an anti-inflammatory throughout the body. This porridge recipe is refined sugar, diary and gluten free, plus it's suitable for vegans.

 

Breakfast Bowl & Granola

Amber Macintosh

By way of follow up to last weeks Yoga & Wellbeing workshop, and for those that could not join us, here is the recipe for the Summer yoghurt bowl. This makes a complete breakfast but also a fantastic light pudding layered into pretty glass cups or trifle bowls.

Passion fruit coconut bowl with mango & buckwheat granola (serves 2)

Chop 1 mango into little pieces, squeeze over the juice of 1 lime plus zest, a tablespoon of maple syrup, and leave whilst you prepare the other ingredients, or leave over night if preparing breakfast the night before. Fold the contents of 1 passion fruit with 1 small 125ml tub of coconut yoghurt. You can now bowl up, starting with the passion fruit coconut yoghurt, then mango mix and top with buckwheat granola (recipe below). Keep doubling up the amount of ingredients if making for this for a dinner party pudding.

Options: I have added some more pictures for you to see how you can adapt this recipe using chia pudding or soaked oats instead of yoghurt, topping with a nut butter - all equally delicious as breakfast, an afternoon snack or pretty pudding. 

 

Granola - mix and match your way!

When buckwheat is baked it has a lovely crunchy texture that is a great alternative to nuts in granola and the tiny prism shape allows the sweet coating you create to surround each grain. Simply warm a tablespoon of coconut oil in a large roasting tray and toss in your chosen granola ingredients along with a good sprinkle of vanilla powder, spoon of honey or coconut sugar, ground ginger cinnamon and a pinch of salt. The base of this granola is buckwheat to which you can now add seeds of your choice, nuts if you wish, pistachio works beautifully in this, and bake for 10 mins on a very low heat or bottom right of the aga. Stir ingredients and bake again for another 10 mins. Leave out to cool and then add to a Kilner jar, with your choice of dried fruit.

Each time that you make a jar you can change up the base ingredients adding oats, different nuts or seeds and fruit, the choice is yours. Coconut chips and dried mango are lovely in Summer, dried blueberries and cranberries for Autumn, maybe extra cinnamon and dried figs for a Winter feel - you get where I am going with this, and the customisation gets all the family involved.

Note: Please don't forget that oils in nuts and seeds go rancid quite quickly. I advise making up small batches once weekly. Granola on top of porridge or yoghurt gives added texture, vital fatty acids and minerals. You can also blend down your granola to use as a healthy crumble topping, or to make eating nuts easy on the digestion if you suffer with IBS or gut inflammation.

Protein Smoothies

Amber Macintosh

Protein smoothies are not just for gym bunnies and weight lifters but for anyone leading a busy, active lifestyle. I also think they are great for our kids, giving them an extra boost especially if they enjoy a range of team sports. On the days that I leave early for the school run straight to the yoga mat I am just not hungry enough to eat a big breakfast before I leave home. A protein filled smoothie makes a fantastic breakfast replacement and will also help to avoid snacking before lunch. I favour flavourless or vanilla pea protein as whether you are vegan or not plants are the best way to get a protein boost and are gentle on the tummy. Below is the smoothie recipe most requested by our Instagram friends.

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Ingredients:

cashew nuts (handful), cinnamon (good pinch), hymalayan salt (tiny pinch), 1 date, vanilla powder, paste or fresh pod (1 teaspoon), filtered water (1 cup), scoop of protein powder (I prefer Pulsin vegan pea protein), handful of organic jumbo oats.

That's it, just blitz in the nutri bullet or food processor, adding an ice cube on a sunny day.