Recipes

Time for the mind

WEEKEND RECIPE IDEAS
BY NICOLA MOORE

 

Why not start your Home Retreat weekend with some mindful eating? 

Treat yourself and nourish your body before the Home Retreat with a wholesome breakfast, using one of the recipes below created by nutritional therapist and food expert, Nicola Moore. 

Banana, Oat & Cinnamon Breakfast Cakes

Ingredients

Banana, Oat & Cinnamon Breakfast Cakes

Fed up with my standard 2 ingredient pancakes (1x banana mashed with 2x beaten eggs) always looking like a dog’s dinner, I decided to try something new today. I am calling this new creation Banana, Oat & Cinnamon Breakfast Cakes.

Directions

  1. Preheat the oven to 200 degrees centigrade (or 180 for a fan oven).
  2. In a bowl, mash the banana with the back of a fork until it’s gooey.
  3. Add the oats and cinnamon to the bowl
  4. Add the eggs
  5. Mix the whole lot together with the fork you used to mash the banana, until you have a gooey, thick batter.
  6. Take a muffin tin (I have a silicon one which I find really easy to use as it means I don’t need muffin cases) and spoon the mixture evenly into the 6 sections of the muffin tray. You should have enough mixture to fill each section to about half way. If using a muffin tin, grease first with some butter or oil of your choice, or line with muffin cases.
  7. Cook in the oven for 20 minutes, or until the cakes are cooked though (they should be fairly firm to touch). Note that they don’t rise at all.
  8. Take out of the oven and leave to cool for a few minutes before turning them out.

Creamy Coconut, Banana & Pecan Porridge

Ingredients

Creamy Coconut, Banana & Pecan Porridge

This creamy sweet porridge is both filling and comforting, and adds an element of indulgent luxury to the morning routine!  Porridge makes a good breakfast option. For many people, the fibre in oats is helpful for the digestive system, especially due to its ability to seemingly modify the gut microbiome (the trillions of bacteria living inside you!)  This may for example help you manage your blood glucose levels better, which is good news if you wish to support your immune system.  This porridge is made without milk, but the secret ingredient of creamed coconut means it’s very rich and creamy in texture.  You will see that I’m recommending the same portion size of oats to pecan nuts in this breakfast. Doing so should help make it even more satisfying, but also moderate some of the effects of the deliciously sweet banana, that turns this porridge into such a tasty affair.

Creamed coconut is an excellent store cupboard item.  It’s the unsweetened dehydrated fresh meat of a mature coconut, ground to a semi-solid white creamy paste. It is sold in the form of a hard white block which can be stored at room temperature.  You’ll find it in the supermarket alongside the tins of coconut milk, often in a small, rectangular cardboard box.

This porridge is naturally sweet, but if you want it even sweeter you can add a drizzle (that’s just a little bit) of raw honey once it’s cooked.  Raw honey (as apposed to pasteurised, regular honey) contains some interesting antioxidants, so is helpful for the immune system, was well as being antibacterial.

For this recipe I’ve used cups as a way of providing measurements. I’m not a huge fan of weighing things out or counting calories, and in the morning who has the time to use scales?  You may like to play around with the sizes to find what works best for you, but do remember to aim to keep the oat to pecan ratio at 1:1 if you can.

 

Directions

  1. Simply place all of the ingredients, except for the honey, into a pan and heat on the stove at a medium heat for 5-10 minutes, stirring throughout to ensure the porridge doesn’t stick to the bottom of the pan.
  2. Once creamy and thick, and the banana soft and sweet, transfer to a bowl and drizzle with a small amount of raw honey before eating.

NICOLA MOORE

Nicola has worked in the sector of nutrition and lifestyle medicine as a forward-thinking nutritional therapist since 2004.

She runs an online clinic, working with with clients throughout the UK and internationally. Her philosophy of focusses on positive relationships with food – and actively stepping back from the perceived perfection that so many people feel they should be achieving – that has most fundamentally enabled lasting, positive impact on the health of everyone.

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