Okay, so after falling off the ‘healthy eating’ wagon for a good couple of months, I haved decided to pull myself up by my bootstraps AGAIN! And again realising that planning and prep is EVERYTHING. Otherwise it is so easy to eat all kinds of nonsense.
Yes, here I go again with my overnight oats! 🙂
I did it slightly different this time around – made a batch without adding any fruit, etc – simply because I didn’t know by how much the chia seeds will expand. So I made an ‘oats mix’ batch and then divided it into 3 portions – and added fresh fruit and nuts on the day 🙂 So it works great if you don’t have time to prep breakfast every day.
So, here is the ‘basic’ mix:
90g raw oats
175ml fat free plain yogurt
250ml fat free milk
15ml chia seeds
Mix it all together and leave overnight in the fridge. If the mixture is too stiff, add a bit of milk the next day.
Day 1: added freshly pureed pear and almonds (yes, crappy photo/filter) – ‘pear’ doesn’t photograph well!
Day 2: With Blueberries – simply added a handful of blackberries – easy peasy 🙂
Day 3: Layered with caramelised nectarines (sprinkled with a liiiiitle bit of brown sugar and honey), and topped with a bit of nuts and honey. Can’t get any easier!
I really love Moroccan-style flavours – cumin, ginger, coriander, cinnamon! And the best is – there is a fabulous ‘short-cut’ available – Woolies’ Moroccan Rub! I use it so often, that I always buy 2 containers at a time! Very versatile and convenient 🙂 And it works great with lamb, chicken and veggies.
Here’s a quick and healthy salad to make the most of those flavours:
80g cooked couscous
75g chickpeas (tinned/cooked)
A big handful of fresh rocket
30g soft dried apricots, chopped
10g toasted almond slivers
100g plain fatfree yogurt
1/2 tsp Woolworths Moroccan Rub (if you don’t have this – you can make up your own morrocan blend -this recipe is great http://www.epicurious.com/recipes/food/views/moroccan-spice-blend-109356)
Mix couscous and chickpeas and place on bed of rocket, lightly stir through yogurt dressing. Season to taste. Sprinkle chopped apricot bits and toasted almonds over it.
2 CC, 1 Prot, 1 Fat, 1 Fruit, 1/2 Veg, 1/2 Milk
Inspired by Buzzfeed Recipe
1½ Veg, 2 CC, 1 Fat, 1 Prot per person
100g thinly sliced red onion (1 Veg)
5ml olive oil (1 Fat)
Zest and juice of 1 lemon
¼ tsp garlic
200g fine green beans (blanched in hot water for a few minutes)
10g almond flakes (1 Fat)
60g crumbed lite feta (2 Prot)
160g cooked couscous (4 CC)
Salt and Pepper
Fry onions in olive oil with garlic, add lemon zest and juice. Add green beans and fry for a few minutes. Season with salt and pepper.
Stir in cooked couscous and almonds, and serve.
This makes a yummy side for a braai – you can leave out the feta to save your protein portions then!
Quick and easy!