The Peanut Butter brand to supplement your workouts

For those of you who, like myself, enjoy regular exercise as part of a healthy lifestyle, what better way to supplement your workouts and help your muscles recover than with a delicious and natural source of protein in the form of my all-time favourite spread: peanut butter!

Hi-PRO Nutrition has released both crunchy and smooth varieties, which have the perfect creamy consistency and endless nutritional benefits. First of all, every 2-tablespoon serving boasts 10g of protein – that’s 25% more than most peanut butters – all of which comes exclusively from natural peanut ingredients, making it suitable for anyone lactose-intolerant or vegans since it does not contain whey.

Whilst it is calorie dense, coming in at 203 cals per serving, this combination of healthy fats and protein will keep you feeling full. Despite no added sugar or salt, Hi-PRO remains incredibly flavoursome, whilst offering a generous dose of fibre (2.4g) and a whole range of vitamins and minerals, including niacin, folate, magnesium, zinc, and vitamins B3, B6 and E.

It is also really versatile – it can work well as a spread on toast, as a dip for apple slices or medjool dates (my favourite!), whisked into pancake batter, blended into smoothies, stirred into porridge or overnight oats, or used in baking for cookies and other sweet treats.

The only downside is that it can be dangerously addictive and I have found myself on more than a few occasions simply eating it straight out of the jar with a spoon!

Check out their website, pick up a jar in your local Sainsbury's for £2.70 or order it on Amazon.

Below are a few of my recipes using Hi-PRO, and I have also incorporated Hi-PRO peanut butter into my recipe for Açai Chia Overnight Oats (click here) - or head over to @cerealandpeanutbutter on Instagram for many more! 

 

Post-workout chocolate milkshake

1 frozen banana

½ avocado

1 tbsp Hi-PRO crunchy peanut butter

1 tbsp chia seeds

2 tbsp raw cacao powder

1 tbsp cacao nibs

1 scoop chocolate protein powder (optional)

2 chopped medjool dates

1 cup almond milk

Whizz up all ingredients in a blender, pour into a bowl and top with fruit, seeds and granola.

Açai Smoothie Bowl

1 frozen banana

2 tbsp acai powder

1 tsp ground cinnamon

1 tbsp Hi-PRO smooth peanut butter

1 cup brown rice milk

1/2 cup coconut milk

Handful of blackberries

Handful of blueberries

Whizz up all ingredients in a blender, pour into a bowl and top with fresh fruit, nuts and granola.

PB&B Toast

1 banana, mashed

2 tbsp Hi-PRO smooth peanut butter

2 pieces rye bread, toasted

Handful of berries

Mix the banana and peanut butter together, spread over toast and decorate with berries.

26 grains

If you think porridge is boring, you obviously haven't been to 26 Grains. Having been meaning to check out this spot in Neal’s Yard in the heart of Covent Garden for ages, I finally made my way there for breakfast this morning and can truly say my perception of porrige will never be the same! 

The experience proved just how versatile a bowl of porridge could be, from sweet to savoury, it can be transformed into a lip-smackingly delicious bowl of nourishment, bursting with flavour and colour!

The cafe is a tiny space yet effortlessly stylish with wooden benches, communal tables and vibrant green plants dotted around. 

The concept is simple: 

1. Start by choosing a grain, such as oats, quinoa, buckwheat, millet, spelt, flaxseed and rye, cooked through a variety of nut milks od coconut milk. 

2. Add your spices, such as cinnamon, cardamom or ginger. 

3. Finish with a few natural toppings including nuts, fresh fruit, homemade compotes and granolas.

After a difficult decision, I opted for the "Nordic Spice" - coconut milk oats, cardamom, ginger, cinnamon, turmeric, seeds, raisins, grated apple, cacao crumble and maple syrup. The combination of flavours was utterly phenomenal plus the presentation was certainly "instagrammable"!

My friend chose the coconut brown rice and black tahini - coconut milk short grain brown rice, toasted coconut, cacao nibs, black tahini, date syrup and lime. Of course I had to taste hers too and it was equally scrumptious and gorgeous.

I definitely recommend this little treasure for both porridge-lovers and porridge-sceptics alike! 

How to make your own Granola

When people used to tell me they made their own granola, they immediately reached a new level of domestic goddess in my mind. That was until I realised that anyone can whip up a big batch of this breakfast goodie in about half an hour!

The crunchy texture of the toasted oats and chopped nuts, together with the sweet flavours of tropical coconut, maple and cinnamon undertones, make this the most scrumptious breakfast treat ever if I may say so myself!
 To make one large container of granola:

Ingredients:

2 and a 1/2 cups of oats

1/2 cup of ground almonds

1/2 cup of almond flakes

1/2 cup of chopped pecans

1/2 cup desiccated coconut

1/4 cup of flax seeds

1/2 cup of pumpkin seeds

1 cup of sultanas

4 tbsp of coconut oil

3 tbsp of maple syrup

3 tsp of cinnamon

Method:

1. Preheat the oven to 180 C.

2. Melt the coconut oil on a low heat on the stove with the maple syrup and cinnamon until it dissolves into a smooth liquid.

3. Add all the dry ingredients (except the sultanas) to a large bowl, and mix together. 

4. Pour the sweet liquid into the bowl and keep mixing.

5. Spoon the mixture onto a lined baking tray and bake for about 30 minutes at 180 C, opening the oven every 10 minutes so that it bakes evenly and doesn't burn. 5 minutes before it the end, stir in the sultanas.

6. Remove the tray from the oven and allow it to cool so clusters form, before storing it in an airtight container at room temperature to keep it crunchy.

Chocolate Zoats Baked Porridge

If you are yet to try 'Zoats', it's time to jump on the band-wagon. Although I am fully aware that adding courgette (zucchini for the 'Z') to a bowl of porridge sounds totally bizarre at first, I have discovered that it actually tastes incredible whilst enhancing the creamy texture.

Needless to say this dish is ridiculously good for you - free from refined sugar, dairy and wheat, it packs in green goodness from the courgette, and the hidden chia seeds to increase the protein and omega 3 content.


Ingredients


3/4 cup oats

1/2 courgette (zucchini) grated

1 tbsp chia seeds

1 tbsp cacao powder

1 tbsp carob powder (or double the cacao)

2tsp cinnamon

1 tbsp liquid sweetener (maple syrup/agave/honey)

1 cup almond milk of choice

1/2 a banana




Method


1. Pre-heat oven to 180C.


2. Combine all ingredients except banana in a bowl and mix well.


3. Transfer to stove and cook on a low-medium heat for 3 mins.


4. Chop the banana and stir through half.

5. Transfer to an oven-proof dish and decorate the top with the remaining banana.


6. Bake for 15 minutes and enjoy!

The Ultimate Banana Bread

Nothing says “comfort” like a straight-from-the-oven loaf of banana bread, and this one is incredibly decadent, spongey and super moist. It is naturally sweet thanks to the over-ripe bananas, with undertones of caramel from the date nectar and maple syrup, and a slight spice from the cinnamon. It works perfectly as breakfast, spread with some peanut butter or even on it's own as an afternoon pick-me-up. Like the vast majority of my recipes, it is free from gluten, dairy and refined sugar, and is made from healthy and wholesome ingredients - what's not to love?

Ingredients: 

4 over-ripe bananas

1 cup ground almonds

1.5 cups gluten-free flour (I recommend buckwheat or brown rice flour for the texture)

2 tbsp maple syrup

3 tbsp date nectar

2 eggs

1/2 tsp vanilla extract

1/2 tsp sea salt
1/2 tsp baking powder

2 tbsp melted coconut oil + extra for greasing

2 tbsp ground cinnamon

Optional add-ins: 2 tbsp chia seeds, 2 tbsp cacao nibs, handful of raisins/sultanas, handful of blueberries/raspberries.

Method:

1. Start by pre-heating the oven to 160C and grease a loaf tin with coconut oil. 
2. Whisk the eggs, maple syrup, date syrup, coconut oil and vanilla in a large bowl, then mash the bananas with a fork and add them to the bowl. 

3. In a separate bowl, mix together the flour, ground almonds, salt, cinnamon and baking powder.

4. Add the dry mixture to the wet mixture and stir well. 
5. Pour the mixture into the loaf tin and allow it to bake for 50-60 mins.

6. Allow the bread to fully cool (30 minutes) before removing from the tin.
7. Best served with a thick slab of peanut butter and a drizzle of honey.

I’d love to know what your favourite banana bread add-ins are? Do you like yours loaded with blueberries, crunchy peanut butter, dark chocolate chips, walnuts and pumpkin seeds? Or do you prefer this simple, classic loaf just the way it is?

Raw Cacao vs. Cocoa

Anyone curious about my favourite chocolatey superfood - Cacao - would probably wonder how it differs from cocoa.

I recently undertook a "chocolate-making course at Rococo's flagship store in Knightsbridge, where I discovered the whole process. Cocoa comes from the cacao bean. The beans are a natural antioxidant that have been proven to lower blood pressure, improve circulation, neutralise free radicals, improve digestion, and enhance physical and mental well-being. The seeds are extracted from the raw cacao pods, and they undergo a natural fermentation and drying process that takes up to two weeks. The cacao retains all of its nutrients and is used for raw cacao powder or cacao nibs.

However, to make cocoa, the raw cacao beans are roasted and combined with sugars and fats. The levels of antioxidants are reduced by the heat during the roasting process, which minimises the health benefits.

So if you are looking for a healthier, raw and more natural choice, go for cacao!

SHAKSHUKA

This dish of baked eggs combines spicy tomatoes to give the dish a real punch of flavour whilst the peppers and aubergine provide a slightly crunchier texture. The spinach give you your daily dose of leafy greens and the eggs offer protein as well as deliciously soft, oozing yolk! I love the Middle Eastern taste you get from the za’atar, which is a blend of herbs including sesame seeds, thyme, cinnamon, coriander, fennel and sumac - a single teaspoon completely elevates the flavour! 

Quinoa Porridge

There's nothing like a warming bowl of porridge in the morning, but if you find that oats can be a bit bloating or you are seeking a delicious gluten-free alternative, fear not - quinoa porridge is here! 

Quinoa is a fantastic grain to incorporate into your breakfast since it's packed full of protein, which keep you satisfied and energised throughout the day. I love how the quinoa soaks up the coconut milk which gives the creamiest texture, but my recipe works just as well with almond milk, soya milk or whatever your preference might be.

I love topping my quinoa porridge with persimmon (Sharon fruit), which provides so much natural fruity sweetness plus a whole load of nutrients. The flesh has an irresistibly smooth texture and each bite packs so much juicy flavour. What’s not to love?

I love seeing your recreations, please tag me on Instagram @cerealandpeanutbutter and use the hashtag #cerealandpeanutbutter to share them with me!

Ingredients:

50g quinoa

500 ml coconut milk

1 tsp cinnamon

1 tsp honey

1 tbsp chia seeds

50g mixed berries

1 persimmon

Handful of chopped walnuts/almonds

Directions:

1. Rinse the quinoa and transfer to a pot. 

2. Pour in 150ml of coconut milk and honey. 

3. Bring the pot to a boil and then reduce to a simmer for 10 minutes.

4. Take the lid off your pot and add in the rest of the milk and cinnamon. 

5. Cook for another 4 minutes then take it off the heat, throw in the chia seeds, nuts, berries and persimmon and stir well.

6. Transfer to a bowl, get creative with the toppings and dig in!

How to make your own Hummus!

I have recently found a new obsession: hummus. As hard as it is to believe, I never used to like it. In fact, I used to detest it! Then all of a sudden, after a few years of not tasting it, I tried it and have never looked back! 

Despite being a little pricey in the supermarkets for such a small container, I have become a self-diagnosed hummus addict, which is an expensive addiction to have. That's when I had an epiphany and decided to make my own hummus! And it is absolutely delicious, with a perfectly creamy texture, so how could I not share the recipe with you?

Ingredients

1.5 cups (12 oz) canned chickpeas

2 heaped tbsp tahini

Juice of 1 whole lemon

2.5 tbsp olive oil

3 tsp sea salt

1/2 tsp cumin or garlic salt (or both)

a dash of paprika

2 tbsp water
Optional: fresh/ground turmeric to taste

Instructions

1. Drain and rinse the can of chickpeas.

2. In a food processor / strong blender, pour in the tahini and squeeze an entire lemon.

3. Blend the tahini and the lemon together to create a fluffy texture. 

4. Add in the rest of your ingredients: olive oil, sea salt, cumin, garlic salt, paprika. Blend everything together well.

5. Finally, measure out half of your chickpeas (3/4 cup) and blend them in to the mix, before adding the remaining half until you reach a thick houmous texture.

6. Add in 2 tbsp of water to make the mixture moist and fluffy. Blend again with the water.

7. Store the houmous in an airtight container and keep refrigerated.

I love having it with veggie sticks, dipping homemade sweet potato fries in it, spreading it on rye bread with smashed avocado or dolloping it into my salads!