Thursday, 12 March 2015

Protein Oat Muffins

Who says muffins can’t be healthy and delicious at the same time? Here’s a guilt-free treat to munch on with a splash of GF Oats.

  • 1 cup flaxseed, ground
  • ½ cup walnuts, ground
  • ½ cup of cashews, ground
  • 1/2 cup of GF Oats
  • ¾ cup protein powder
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon cinnamon
  • ½ teaspoon salt
  • 4 teaspoons oil
  • 2 eggs
  • 2 teaspoons vanilla
  • 2/3 cup zucchini, peeled and chopped
  • 1 green apple, chopped
  • 2/3 cup ricotta cheese
  • Grated zest of one orange
  • ½ cup walnuts, chopped
  • Coconut slivers
  1. Line muffin tin with paper muffin cups.
  2. In your Thermomix or blended, add in your nuts, seeds and oats.  Blend for approx. 3 seconds until just chopped. (I like mine to NOT be blended into a meal)  Set aside.
  3. Add mix flaxseeds, walnuts, protein powder, baking powder, baking soda, cinnamon, and salt together.
  4. Add into Thermomix chopped zucchini and apple and blend for approx. 3-5 seconds.  Attached butterfly.
  5. Add in oil, eggs, vanilla, grated zucchini, cheese, and orange zest.  Blend gently for 10 seconds.
  6. Add dry ingredients into liquid ingredients. Mix slowly until well blended. Approx 20-30 seconds.  Scrap down the sides and repeat for 10 seconds.
  7. Pour into muffin tins and bake in a pre-heated oven at 180oC for 20 to 25 minutes.
This recipe makes 6 to 8 muffins.

Thursday, 5 March 2015

10 Ways to Incorporate Oats into Your Child's Day

Packed with fibre, beta glucan, iron, thiamine and dozens of other nutrients, oats are a superstar in a child’s   So you’ll be delighted to know that in addition to morning oatmeal, there are many yummy ways to incorporate oats into your child’s day.
1.     Oatmeal 
There are literally dozens of ways to wake up to a bowl of oatmeal that your child can’t resist. Sprinkle fresh or dried fruits on top, which adds natural sweetness.  Other additions include spices such as cinnamon, ginger or nutmeg.  You can also change up the liquids from dairy to non-dairy alternatives.

2.     Healthy Oatmeal Bars 
Chewy oat bars are a great kid-friendly snack. They are easy to make, as well as convenient to pack and carry wherever kids go. You can find a plethora of recipes to suit your child’s diet, including oat bars that are low gluten and dairy free.

3.     Oats in Leafy Green or Fruit Salads
Crunchy toasted oats make a tasty salad topping.  Simply bake them at 180°C on a baking sheet for 15-20 minutes until lightly browned.  To add some sweetness, drizzle the oats with honey before toasting.  After they cool, sprinkle over fruit salads or tossed salads.

4.     Oat Snack Mix 
Add two cups of honey toasted oats to a couple cups of other whole-grain cereal and  1 cup dried fruit, such as raisins, apricots, apples, cherries, banana chips and figs. Then mix in your own blend of spices for a delicious and nutritious snack.

5.     Oatmeal Pancakes 
Whip up a savoury stack of oatmeal pancakes and top it with fresh fruit and syrup for a wholesome breakfast.

6.     Smoothies with Oats
A tablespoon or two of ground up oats thickens dairy and non-dairy milks, such as almond milk, into a creamy smoothie. Add strawberries or a banana for a yummy, yet healthy drink. 

7.     Oats in Bread and Rolls
Oat breads add a chewy texture and nutty flavour to your child’s favourite sandwich whether it’s a PB&J or grilled cheese. You can easily bake a lavish loaf of oat bread at home with so many recipes to choose from.

8.     Oat Crusted Chicken or Fish
We all know children go wild over chicken fingers. But did you know oats make a crispy and delicious alternative to bread crumbs as a coating on chicken and fish?

9.     Oats as a Side Dish
It may sound surprising, but oats make an interesting and healthy alternative to routine rice or pasta side dishes.   Recipes such as Three Pepper Oat Pilaf combine oats with sautéed vegetables and seasoned herbs, which is a flavourful way to incorporate more oats into your child’s diet.

10.  Old Fashioned Oatmeal Cookies
Last, but not least on the list are good old-fashioned oatmeal cookies made with wholesome ingredients.  Consider substituting sugar and oil with applesauce. And don’t forget, baking oatmeal cookies with your child is a great way to spend quality time together.