Category Archives: Recipes

Lactose-free blueberry muffin-in-a-minute

blueberry muffin-in-a-minute

This simple lactose-free blueberry muffin-in-a-minute takes seconds to make and offers a delicious, easy, hot home-baked breakfast.

I discovered the idea of the muffin-in-a-minute when I went low-carb on a training diet last year. The concept has its roots in the Atkins diet – but don’t let that put you off – it simply means it’s not packed with carbs.

Taking seconds to whip up and, as the name suggests, just a minute to cook, it uses flaxseed instead of flour so is packed with fibre and Omega 3 good fats, while the blueberries give it a decent amount of Vitamin C and antioxidants.

It’s also the kind of thing you can knock up with kids to give them their first lessons in baking.

And it’s less than 250 calories too, making it a great, filling breakfast.

Ingredients
1/4 cup of ground flaxseed
1 tsp sweetner such as Canderel
0.5tsp baking powder
1 tsp of soya spread (I use Pure, if you are not lactose-free, you can use butter)
20g blueberries

Method
Combine the dry ingredients together in a regular mug
Add the egg and spread/butter
Mix into a paste
Add the blueberries
Cook in a microwave for 60 secs. If the top still looks a little runny, give it a 15 sec blast.
Turn onto a plate, slice and add a little spread if you wish to each slice.

As an alternative, replace the blueberries with cinnamon.

If you’re using My Fitness Pal, you can link to the recipe here (you need to be logged in to view)

Blueberry crumble lactose-free vegan breakfast

blueberries

You’ll love this lactose-free vegan breakfast

I don’t mind admitting that when it comes to food, I love taking other people’s ideas and tweaking them to come up with my own take on what they’ve done, depending on what ingredients I can get my hands on. This vegan, lactose-free breakfast was inspired by an Instagram post from my good friend and health coach Yasmina Cherquaoui.

As a kid, I always loved a crumble desert, cutting through layers of custard, crumble pastry and tangy fruit for a taste sensation and this breakfast reminds me of that. (Having said that, you could also serve this as desert!)

I first tried Yaz’s take on this and started tweaking it for myself last year when I did a low-carb regime ahead of a 24-hour ultramarathon. I’d been used to having porridge or homemade muesli breakfasts for so long, removing carbs left me bereft of ideas until this came along.

What’s more, as it uses soy yoghurt and almond milk, it’s not only low-carb but also ideal for vegans and those with a lactose intolerance.

It’s also packed with antioxidants thanks to blueberries, chia seeds, bee pollen (an incredible natural wonder every larder should have) and goji berries.

And at 225 calories a serving, great for anyone watching the pounds.

It’s also simple to make, 5 minutes at most … and that’s waiting for the chia seeds to soak.

Ingredients
50ml  Alpro almond milk (or similar)
1 tbsp chia seeds
100-150g Alpro unsweetened soya yoghurt (substitute low-fat Greek for a dairy version)
1.5 tbsp flax seed
5-10 goji berries
50g frozen blueberries
1tsp bee pollen

Method
Soak the chia seeds in the almond milk for 5-10 minutes. Chia seeds expand and become gelatinous in liquid so stir every minute so they don’t clump together. It will look like tapioca pudding or, if you’re being unkind, frogspawn when ready.

Defrost the blueberries for a minute in the microwave or under a warm tap.

Layer the dish in the following order:
Yoghurt
Almond milk/chia mix
Flax seed
Blueberries
Goji berries
Bee pollen

Tuck in with a spoon. Laura likes to mix it all up together, I prefer the layered effect, taking a little bit of each at a time. You get flavour from the yoghurt, sweetness and a little warmth from the blueberries, a chew from the Goji and crunch/crumble from the flax. Our kids love it too…

If you’re using My Fitness Pal, you can link to the recipe here (you need to be logged in to view)

Post-workout shake recipe

post-workout shake

People I train in north Leeds, Pool-in-Wharfedale and Harrogate often ask me what the best thing to have after a strenuous workout – which is why I came up with this delicious post-workout shake recipe, ideal for if you got a Nutribullet for Christmas.

You have a 20-30 minute window after a workout to replenish key nutrients, including carbs to restore energy levels and protein to help maintain and build muscle. Some antioxidant power to help reduce inflammation and essential fats are also a good idea.

In the past, I used a commercially bought shake, and I would still recommend products by Maxinutrition for anyone going down that route.

The great thing about this shake though is that not only does it contain all the above nutrients, but it is also dairy and gluten free, so offers a great option for those who have food intolerances or who are vegan.

The preparation method is also so simple, it takes maybe a minute longer than a commercially bought shake.

Simply add the following ingredients into a blender or Nutribullet:

300ml Alpro unsweetened almond milk
1 banana
10g Naturya Hemp protein powder
10g Naturya Chia seeds
50g frozen blueberries

blast away and pour into a pint glass… mint garnish optional

It will give you a whopping 10g of protein and 25 per cent of your daily vitamin C allowance. The calorie content is 256 so it also acts as a good meal replacement for those watching the pounds.

If you’re using My Fitness Pal, you can link to the recipe here (you need to be logged in to view)