Almost Empty Peanut Butter Jar Porridge with Choc Sauce

It’s a bit of a mouthful, I know. BUT, and that’s a big but, if you have a mouthful of this creamy, dreamy porridge I can guarantee you it will taste like heaven in your mouth. Literally. Lets just say it’s well worth the long, confusing name.

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Recipe

 

Almost Empty Peanut Butter Jar Porridge

 

Serves 1

 

Ingredients:

½ cup rolled oats

¾ cup milk

1 banana, mashed*

 

Choc sauce:

1 tbs coconut oil

1 tsp cacao

1-2 tsps honey* (or other sweetner)

 

To serve (optional):

1 almost empty peanut butter jar (leave some scrapings in there)

Muesli or crumbled bliss ball

Nuts and seeds

Banana

Yogurt

 

Directions:

  1. Mash the banana in a small bowl with a fork and put it in a saucepan on medium-heat along with the oats and milk. Combine with a wooden spoon and cook for a few minutes.
  2. While the porridge is cooking, combine the choc sauce ingredients in a small bowl.
  3. When the porridge starts bubbling around the edges it is ready (you may need to add a little more milk if it is too thick). Pour the porridge into the peanut butter jar and put the choc sauce in the saucepan to heat up. After a minute, pour the choc sauce over the porridge and top with desired garnishes.

 

Notes:

*If you want you could only mash ¾ of the banana and chop the other ¼ to garnish on top.

You can use whatever milk you desire, and water may work too but it might not create the same creamy texture that milk does.

Cinnamon might be a nice addition to the porridge; I didn’t add it because my PB was already cinnamon spiced

**You can adjust the amount of honey according to how sweet you like it.

You can use any other type of sweetener in place of the honey, such as, mayple syrup, rice malt syrup, agave and even stevia may work

P1010201Lately the weather in Perth has been a little…well lets just say, WEIRD! I mean it’s the middle of summer, and it’s supposed to be blistering hot (I’m talking 40 degrees here), like – I cant go outside for 5 minutes without pouring down in sweat – hot! But no, the weather has all the sudden decided to go a little unpredictable on us and for the past couple of days we’ve had storms, rain, thunder, lightening and wind.

I guess I shouldn’t really be complaining because the weather has been reasonably warm (warm enough to still wear shorts and a t-shirt) so you could say its been a bit tropical. Like the weather we get up North or in Queensland and Darwin. So you could say I’m a little bit soft; I like my weather nice and toasty, and when its not (and its supposed to be) I get angry.

So what better way to warm me up (and make me feel better) than to have a nice bowl (or should I say jar) or porridge? But not just any porridge (only on rare occasions do I settle for plain old porridge) it’s ALMOST EMPTY PEANUT BUTTER JAR PORRIDGE WITH CHOC SAUCE!!! I mean how good does it get.P1010203These pictures do not do justice to how incredibly divine this porridge was. No amount of Ryan Gosling gifs could beat this.

Now, sorry to get a little bit serious on you but other than the obvious toothsome taste, this porridge has many nutritional benefits (no matter how naughty it looks, sounds and tastes) that will leave you feeling like you could run a marathon – or two!. Yep, this is one kick-ass porridge!

The Lowdown:

First of all its porridge and everyone knows how good porridge is for you:

  • The oats used for making porridge have a low-GI which means they release energy into your body very slowly. This is good because it helps keep your blood sugar levels stable and keeps you fuller for longer.IMG_2827
  • The oats also contain a wealth of vitamins and minerals including B vitamins (B1, B5, B6), vitamin E, zinc (a single porridge serving can contain up to 41% half of your daily required intake), iron, carbohydrate, calcium, magnesium and potassium to name a few.
  • Porridge is packed full of protein which is an especially important molecule for athletes because it aids in the growth and repair of muscles.
  • Porridge is also known to fight depression, especially in the winter months when a nice bowl of warm porridge is the best option to heat you up and boost your serotonin levels.
  • It is a great balanced breakfast for endurance athletes.
  • Porridge is super cheap and easy to make; you only have to add a few ingredients to a saucepan and your done.

The banana’s in this porridge not only taste good and add to the creamy texture, but they too contribute to the nutritional benefits of this meal.

  • Many athletes are known to munch on a banana before or after an event because of they’re a great source of complex carbohydrates and give you a quick energy boost.
  • “The riper a banana, the quicker it is digested and converted to muscle fuel.” (Australia Bananas)
  • They are a low-GI food and have no fats at all.
  • Bananas are full of potassium, which (because it is an electrolyte) can help retain fluid balance in your cells, which in turn prevents muscle cramping.

Before I overload you with information I just wanted to say that peanut butter is an athlete’s best friend!

  • It is very satiating, meaning it keeps you fuller for longer.
  • Just 2 tablespoons contain 7 grams of protein!

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Now, I could go on all day about peanut butter but I’ll save that for another time. Anyway, in case you haven’t already realised this is probably my favourite porridge recipe at the moment. It is a great way to use that almost empty peanut butter jar you have sitting in your pantry and is very easy to make if you are time poor. If I haven’t convinced you to give it a go by now, then I don’t know how I will.

That’s all from me for today. So before I go I just wanted to say, remember to eat your daily porridge, kids!

Tanisha xx

References:

https://porridgeclub.wordpress.com/dr-oats/

http://www.australianbananas.com.au/nutrition

www.livestrong.com/article/419220-why-do-athletes-eat-bananas/

http://www.fitday.com/fitness-articles/nutrition/healthy-eating/peanut-butter-nutrition-for-the-athlete.html

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Packed Green Smoothie

I now have several kale plants growing in our garden at home, and they are so easy to maintain. I recommend that everyone grow their own veggies at home if they have the space.

So what do I do with all the kale I have, I make a green smoothie, of course!

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Recipe

Packed Green Smoothie

Serves 2

Ingredients:

1 Cucumber

1 Avocado

Large handful of kale*

2 Kiwifruits

1 nectarine or peach**

1 banana

2 tsps. honey

Coconut water or water

Ice cubes

Directions:

  1. Chop up all your fruit and veggies (they don’t have to be perfect) and chuck them in the blender, along with the honey and enough coconut water to cover all the fruit and veggies.
  2. Blitz it all together in your blender and add the ice cubes towards the end.

Notes:

*You can swap the kale for some spinach if you like

**The nectarine or peach can be substituted with an apple

Adapted from: pennyslittlelane.com/2014/09/19/green-smoothie/

P1010044The Lowdown:

What I love about smoothies is how quick they are to make. If you’re a bit rushed for time you could P1010043always whip up a smoothie and put it in a portable drink container, as they’re easy to have on the go.

This is a very refreshing drink that is great for after high-intensity exercise or just as a light snack to cool down in the hot summer months. It includes a combination of vegetables and fruits to make it a perfect high-energy drink for when you are feeling a little bit tired or just a bit down-in-the-dumps.

What’s more is it is a great way to eat your veggies without even tasting them; the fruits and honey add a nice touch of sweetness with the added benefit of extra energy from the honey. Whilst the cucumber and water make the smoothie more light and revitalizing, and the avocado is full of healthy fats. Don’t be fooled by the myths that avocados make you fat; they actually aid in weight loss because they are full of heaps of good fats that provide you with energy for day-to-day activities, essential fatty acids and fat-soluble vitamins A, D and E, and fats that are used for making cell membranes, brain tissue, nerve sheaths, bone marrow and protective layers that cushion the organs.

One word of caution though, if you are an athlete or just someone doing high-intensity exercise, this smoothie is not ideal to replace as a meal. If you wish to have a smoothie as a meal I recommend a yogurt and/or milk based one as this is much more balanced.

Tanisha xx

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References:

Sports Nutrition for Young Athletes

My First Post + Savoury Spinach Pancakes

IMG_8269Recipe

Savoury Spinach Pancakes

Serves 2-makes about 6 pancakes

Ingredients:

¾ cup wholemeal plain flour

¾ teaspoon baking soda

3 pinches salt

Pepper

A handful of flat-leaf parsley, torn

A large handful of baby spinach leaves, chopped

1 Egg

1 tablespoon milk

2/3 cup Greek style yogurt

75g feta

Cumin (optional)

To garnish:

Lemon infused olive oil, or just olive oil

Feta

Bacon or smoked salmon

Baby spinach

Avocado

Parsley

Greek Style yogurt

 

Method:

  1. Sift the flour into a large bowl (including the remaining wholemeal flakes left over), along with the baking soda, salt and pepper. Combine all the elements. Add the chopped spinach and parsley to the flour mixture.
  2. In a separate bowl whisk the egg and fold into the flour mixture, along with the milk and yogurt. Crumble the feta into the mixture and carefully mix through. Be careful not to over mix.
  3. Heat a frying pan with a little olive oil on medium-low heat. Once hot, spoon tablespoons of the mixture onto the pan. Once the bottom side of the pancake is golden brown flip over and cook the other side. Repeat with remaining mixture.
  4. Serve your pancakes with any of the listed garnishes above.

 

Notes:

The parsley can be substituted with any other herb, such as coriander, dill or mint.

The spinach could be substituted with another leafy green such as kale or Swiss chard.

 

Source:http://applesundermybed.com/2012/10/26/savoury-greek-yoghurt-pancakes/

IMG_8264I made these pancakes as the main dish of my younger sisters confirmation a little while ago and they went down a treat. Everybody loved them, and they are a great dish for either breakfast, brunch, lunch or as a starter meal.

For the entrée we enjoyed a humble platter of mixed marinated olives, twiggy sticks, cheese, salami, strawberries, warm garlic prawns and lemon wedges, all served alongside some sourdough bread. This was easily one of the yummiest and quickest menus for a celebration. Most of the food on the platter can be bought from the supermarket or deli, and the batter for the pancakes can be made up to 24 hours ahead (up to the second step). Not to mention it is both healthy and delicious, what more could you want.

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I highly recommend them for their versatility, this recipe is so flexible you can mix and match with the herbs and spices, and even swap the spinach for kale. It’s up to you. Not to mention they’re light and fluffy and oh so delicious, just one bite and you’ll be wanting more. I can guarantee they’ll win the hearts of even the fussiest of eaters.

The lowdown:

This is a very balanced meal due to the combining factors of the complex slow-burning carbs from the pancakes, the protein from the Greek yogurt and bacon/salmon and the good fats from the avocado and salmon. It is ideal for a pre-competition breakfast or just if you have a big day planned ahead of you.

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Everyone knows spinach is great for you, but why? Well, spinach and other leafy greens are a fantastic source of protein, chlorophyll and antioxidants. Spinach is packed full of Vitamins B, C and E, potassium, calcium, iron, magnesium and omega 3 fatty acids.

Iron is a very important nutrient among athletes especially because of our increased red blood cell mass, it being lost in sweat and through gastrointestinal bleeding which can occur during strenuous exercise.

For more info on iron go to:

http://www.ausport.gov.au/ais/nutrition/factsheets/basics/iron_-_are_you_getting_enough

Tanisha xx