oats

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The Trinity Overnight Oats – The Fibre Fuelled Cookbook – Dr Will Bulsiewicz

The Fibre Fuelled Cookbook

Dr Will Bulsiewicz

Vermillion

Penguin Random House

ISBN: 9781785044175

RRP $45

If you have been following along with my blog you will have realised how important I think gut health is for everyone. This book is another great resource on gut health, I hope you find it helpful.

“Chef Emeril Lagasse always spoke of the holy trinity of Cajun cuisine as celery, onions, and sweet peppers. Well, my holy trinity of spices is turmeric, ginger, and cinnamon. I have been loving this combo in my morning coffee for years, and now it’s part of this overnight oats recipe. You can’t go wrong with spices!

FODMAP note: As a banana ripens, the FODMAP content increases while the resistant starch content decreases. That said, we need the banana to be soft and get mashed in this recipe. A third of

a banana per serving is generally tolerated on a low FODMAP diet. A third of a date is FODMAP friendly.” p61

4+ Plant Points

Serves 1

120 ml unsweetened plain almond milk

1 teaspoon chia seeds

1/3 date, finely chopped

1/3 ripe banana, mashed

50 g jumbo oats

1/2 teaspoon ground turmeric

1/2 teaspoon ground ginger

1/4 teaspoon ground cinnamon

Pinch nutmeg

Pinch salt

Supercharge it! (optional toppings):

1 tablespoon golden raisins

1 teaspoon chopped Granny Smith apple

2 tablespoons roughly chopped walnuts

Dash ground cinnamon

1. In a jar or small bowl with a lid, add the almond milk, chia seeds, date, and banana.

Stir with a spoon to combine.

2. Add the oats, turmeric, ginger, cinnamon, nutmeg, and salt and stir to combine.

Cover with the lid and place in the fridge overnight, or until the oats have thickened

(about 6 hours).

3. In the morning, open the jar/bowl and top as desired with suggested toppings. If the oat

mixture is too thick, you can add a little more almond milk to your preference.

FF UNLEASHED:

If you are not following a low FODMAP approach, you can use 1 teaspoon maple syrup instead of the

date or 1 whole date per serving.

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Chocolate, Pear and Oat Breakfast Tray Bake: Joe’s Family Food – Joe Wicks

CHOCOLATE, PEAR + OAT BREAKFAST TRAYBAKE

SERVES 3 – PREP 5MINS – COOK 20MINS

Ingredients

2 x 410g tins of pear halves (in natural juice), drained

2 small eggs

½ tsp ground cinnamon

1 tbsp cocoa powder

150g Greek or natural yoghurt, plus extra to serve

2 tbsp maple syrup

130g porridge oats

4 tsp sugar-free hazelnut and chocolate spread

handful of chopped, toasted hazelnuts, to serve

Preheat the oven to 220°C (200°C fan/gas mark 7).

Put half the tinned pear halves in a blender along with the eggs, cinnamon, cocoa powder, yoghurt and maple syrup and blend until smooth and combined.

Mix the blended pear mixture with the oats and pour into a small baking dish roughly 23 x 17cm (9 x 6½in). Arrange the remaining pear halves in the dish, pushing them down into the mixture. Dot with the chocolate and hazelnut spread and bake in the oven for 20 minutes, or until set.

Remove from the oven, sprinkle with the chopped hazelnuts and serve with a dollop of extra yoghurt on the side.

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Oaty Pecan Pancakes: The Clever Guts Diet Recipe Book- Dr Clare Bailey

 

clever-guts-diet-recipe-book-9781925640779_lg

 

Extracted from The Clever Guts Diet Recipe Book by Dr Clare Bailey with Joy Skipper, published by Simon & Schuster Australia, RRP AU$39.99  Photography © Joe Sarah

 

Oaty Pecan Pancakes 

“These indulgent wholemeal pancakes have extra substance and flavour thanks to the oats and pecans. Delicious eaten straight from the pan or once cooled, popped in the toaster.” p. 207

Makes 10-12

Oaty pecan pancakes

 

 

120g gluten-free rolled oats

120g buckwheat flour

1 tsp ground cinnamon

1 tsp baking powder

1 pinch salt

1 egg

2 tsp vanilla essence

1 tbsp maple syrup

270ml almond milk (or any milk of your choice)

40g pecan nuts, chopped

1 tbsp coconut oil

  • DAIRY-FREE
  • GLUTEN-FREE

130 calories

 

  1. Mix the oats, flour, cinnamon, baking powder and salt in a bowl.
  2. In a separate bowl, whisk the egg, then pour in the vanilla essence, maple syrup and milk and stir well. Make a well in the centre of the dry ingredients, pour in the wet ingredients and gradually stir them in, followed by the nuts. The mixture should be thick but pourable. Allow it to rest for about 15 minutes.
  3. Melt half the coconut oil in a frying pan over a medium heat. Drop blobs of the mixture into the pan, using 1-2 tablespoonfuls for each pancake. Repeat, leaving space around each one, and cook them for 2-3 minutes until they’re golden brown and holes appear on the surface.
  4. Flip them over carefully with a spatula and cook them for 1-2 minutes on the other side. Repeat with the remaining mixture.
  5. They taste great served with 1 tbsp Greek-style yoghurt (add 75 cals), 1 tsp honey (add 20 cals) and some berries or half a sliced banana (add 50 cals).
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Oatmeal Snack Balls with Cranberries and Apple: Real Food For Babies and Toddlers- Vanessa Clarkson

 

Recipes and images from  “Real food For Babies and Toddlers” by Vanessa Clarkson (Murdoch Books) 

Oatmeal Snack Balls with Cranberries and Apple

 

Makes about 12

 

Preparation time 10 minutes, plus 2 hours’ soaking (optional)

 

DIETARY INFO: Dairy-free    vegetarian    vegan

 

Cranberry Apple and Oatmeal Snack Balls

 

80 g (23/4 oz/¹⁄³ cup) unsalted raw cashews, preferably soaked for 2 hours beforehand, then rinsed and drained

70 g (2½ oz/²⁄³ cup) rolled (porridge) oats (see note on page 104)

55 g (2 oz/¹⁄³ cup) dried cranberries

50 g (13/4 oz/½ cup) preservative-free dried apple

4 soft medjool dates, pitted

60 ml (2 fl oz/¼ cup) coconut oil, melted and cooled

½ teaspoon ground cinnamon

 

Put all the ingredients in a food processor, and whiz until the mixture gets clumpy. Empty into a bowl, and shape into golf-sized balls using your hands. Store in an airtight container in a cool place or the refrigerator (although they’ll be quite firm if kept this way).

For little ones: Try shaping into fingers for easier gripping.

 

** Very suitable to put in your work lunch box as a snack –  they were easy to make and yummy – sorry no pictures  they were devoured before the camera came out 🙂

 

 

 

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Brekkie On The Go- Dude Food – Dan Churchill

This is rapidly becoming one of my favourite breakfasts.   I made this with steel cut oats, fresh and frozen berries, Greek yoghurt, agave and walnuts ( almonds would work too). You can add protein powder too if so inclined. YUM. Presenting in a jar or cup is very trendy at the moment and if you have a screw top jar this is perfect to take to work – for breakfast or lunch.

 

Brekkie on the Go