2-in-1 Banana Breakfast

Ever feel like indulging upon a kingly guilt-free breakfast but simply don't have more than 20 minutes until you have to leave before the rush hour traffic or to that 9am lecture? Then this is the breakfast for you. The amazing thing about this breakfast is that you can use the same mixture for both the smoothie and pancakes! There's no need to worry about eating raw eggs in the smoothie because it's egg free and therefore vegan too.

 I love this breakfast because you can eat the pancakes with your friends or the family at the table then put the smoothie in a jam jar or sealed bottle to enjoy on-the-go. It will make all your work collegues or fellow students jealous, guaranteed. I really don't think anyone needs to worry about 'over eating' at breakfast because considering you're eating the right things, it's the only time of the day when you're allowed to eat like a king!

In my recent chai seed pudding post, I raved about the amazing properties of chai seeds, so guess what features in these beautiful breakfast? You guessed it - chai seeds. There is nothing different between the ingredients in the two mixtures apart from a little added dash of milk or water in the smoothie mixture to make it more drinkable. This breakfast truly is delicious and really worth giving a go! 

Makes 4 pancakes & 1 smoothie (serves 1 king) 

1 1/2 frozen bananas 

1/2 cup of rolled oats 

2 dessert spoons of chai seeds 

2 dessert spoons of milled flaxseed 

1/2 cup of water 

2 dessert spoons of natural yoghurt

1 tsp of cinnamon 

4 prunes 

a knob of butter or coconut oil to grease the pan

1 dessert spoon of pure maple syrup (smoothie addition) 

1/4 cup/a dash of water or milk (smoothie addition)

Method 

- Simply put all the ingredients into a food processor and blend until smooth. 

- For the pancakes, put a large pan over high heat and add the butter or coconut oil to grease the pan. Turn down the temperature to a medium heat and add the mixture to the pan forming 4 pancake shapes using a dessert spoon. You may have to do this in two batches. 

- Flip after 1:30-2 minutes or until the side is golden and cooked. Turn off the heat and layer the pancakes with a fruit if your desired choice and serve with a dollop of natural yoghurt and a sprinkling of cinnamon or chai seeds (or both!). 

- Using the left over mixture, add the extra dash of water and some maple syrup of you have a sweet tooth! If you like your smoothies thick, then don't worry about the water addition. Pour the smoothie mixture into a drinks container of yor choice and sip away!

Enjoy!

Overnight Chai Seed Pudding & A Little Confession...

I've got a confession to make. I said that everything on this blog will be available from the supermarket.. yes, this is true apart from one tiny weeny ingredient, chai seeds. Until recently, I didn't even know they existed, but I must confess that I try to have them as part of my diet every day now! They are the one superfood I highly recommend you add to your food cabinet ASAP and I will explain to you in 6 bullet points why they're so amazing..

• They're a great source of cell-strengthening omega-3 fatty acids that reduce skin inflammation and protect the skin from sun damage. 
• The omega-3 fatty acids keep your heart healthy, lower blood cholesterol and pressure, which work to reduce your risk of cardiovascular and heart disease. 
• Just two tablespoons of these little gems give you an amazing 10g of fibre which is almost half of your daily dietary requirements. Fibre keeps you feeling fuller for longer and will make you excrete waste of toxins and waste from the body more often. 
• Chai seeds ability to keep you feeling full and to stop unhealthy cravings is possible because they can absorb up to 10 times their weight in liquid once eaten, which is incredible!
• Chai seeds are a complete protein. So what is a 'complete protein?' It's a source of protein that contains all of the nine essential amino acids necessary for our dietary needs. 
• B E Y O N C É eats chai seed puddings…need I say more?

They also reduce depression levels, improve cognitive function and promote healthy skin, hair and nails making you happier, smarter and prettier - simply marvellous.  If that can't tempt you to get these bad boys then nothing will! They're not overly expensive as I bought 450g of the unprocessed seeds  from Whole Foods Market on Kensington High Street for £9.99 and I'm sure that if you hunt around online, you'll find them for cheaper.

I mentioned above that they can absorb up to 10 times their weight in liquid once eaten. Therefore, when you put them in water or milk, they expand to form a gel-like texture. I have to admit, when I made this recipe for the first time, I thought it looked a little like frogs spawn. Sorry, I probably am making it sound really unappetising BUT I'm just being honest with you. Regardless of its bazaar look, it's extremely good and the perfect way to add chai seeds to your diet.

This recipe is arguably the simplest breakfast or pudding to make in the world. It's nothing more than chai seeds, milk, banana, cinnamon, vanilla extract and (optional) oats all mixed up. 

Serves 1 

3 dessert spoons of chai seeds

1 ripe banana

1 dessert spoon of oats (optional)

1 level teaspoon of cinnamon

1 teaspoon of vanilla extract

1/4 cup of milk (normal, almond, coconut)

1/4 cup of water

Toppings

Fresh fruit - banana, blueberries, strawberries

Cinnamon

Yoghurt

Desiccated coconut

Maple Syrup

Pistachios 

Method

- Mash up the banana with a fork in a medium sized breakfast bowl. Stir in all of the other ingredients, cover with cling film and leave in the refrigerator over night or for at least 4 hours. 

- Apply desired toppings and enjoy!

Blueberry Pancakes

I think it's fair to say that I am a huge pancake lover. They are the perfect weekend guilt-free treat that will keep you going throughout the morning. I've been wanting to make blueberry pancakes for a while now, but every time I buy them, they're the first item I pick out of the shopping bag to snack on and before I know it, they're all gone. This week, I resisted the temptation and was able to make these little pancake beauties.  Blueberries  have one of the highest antioxidant levels of any food on the planet which are essential for good health and supporting your nervous system. They also have a low glycaemic index (G.I), which helps to maintain balanced blood sugar levels. They've also been proven to lower fat levels and just one serving contains 25% of your daily required vitamin C intake. 

The blend of the bananas with the oats and flax makes each pancake deliciously thick and squishy in the middle. Every now and then you'll get a blueberry explode with its juicy goodness in your mouth that combines beautifully with the warm cinnamon and the sweet maple syrup. They're quick and super easy to make and topped with a generous dollop of natural yoghurt, they'll be devoured in minutes.

Makes 1 batch of 5 pancakes

1/2 cup of organic oats

2 heaped dessert spoons of milled flaxseed

1 ripe banana

1 handful of blueberries

1/4 cup water 

1/4 cup milk 

1 dessert spoon of pure maple syrup 

1 heaped teaspoon ground cinnamon

small knob of butter (or coconut oil) for frying

Toppings

Natural yoghurt (I like alpro soya) 

Handful of blueberries

Pure maple syrup

Sliced strawberries

Sliced Banana

Method 

- Put all the ingredients apart from the blueberries into a blender and blend until smooth.

- Once the mixture is smooth, stir in the blueberries. The mixture should turn out thick, not too runny. Add a dash of water if it's too thick. 

- Place a large saucepan onto the heath for a minute of two until really hot then grease with the butter. 

- Then place 5 heaped dessert spoons of the mix into the pan in pancake shapes, using the spoon to shape them. After about a minute, check the bottom of the pancake, if it has turned brown, flip it over and allow the other side to cook for another minute. If your pan isn't large enough to do them all at once, just cook them separately.

- Stack the pancakes with some blueberries in between each layer.

Have a wonderful day!

The Ultimate Banana & Chai Seed Pancakes

OK, so I've been wanting to post 'the ultimate' breakfast pancake for a while now and I think this is it! I decided upon three key ingredients that are essential to make 'the ultimate' breakfast pancake. These include: oats, bananas and chai seeds. They also had to have the same consistency as the traditional American pancakes which are perfectly thick, warm and squidgy in the middle. Finally, they needed to be very quick and easy to make but also delicious and fulfilling. These banana and chai seed pancakes certainly hit the nail on the head. 

The blend of the rolled oats with the soft almonds and sweet banana creates that thick, squishy, melt-in-your-mouth texture. The alluring runny honey or pure maple syrup gives them the added sweetness it needs to make you keep on coming back for more. Topped with a generous dollop of natural yoghurt, fresh strawberries, cinnamon and goji berries, it really does make these pancakes the ultimate breakfast treat. The reason I love these pancakes is not only because they're scrumptious, but they're also super healthy. 

Chai Seeds are a super food which are the perfect addition to any diet. They are in fact the highest plant based source of omega 3 fatty acids, which are essential for a healthy heart, lowering blood pressure and cholesterol and reducing your risk to cardiovascular and heart disease. They're a great source of fibre, and release their energy slowly which will keep you feeling full. Their ability to keep you feeling full is heightened by the fact that they can absorb up to ten times their weight in liquid, once eaten. Finally, they are fantastic sources of protein and minerals including iron, calcium, magnesium and zinc which are essential for a healthy body. 

Bananas are a great source of energy, fibre, vitamins and minerals. Did you know that just one banana supplies 35% of  your daily vitamin B-6 requirement that is essential for the production of new cells?!

The humble Goji Berry is a nutritional powerhouse. They are unique amongst many other fruits because they contain all essential amino acids and boast the highest concentration of protein of any fruit. They're also loaded with vitamin C, have twenty-one trace minerals, are high in fibre and contain more carotenoids than any other food. If you thought that was impressive, check out their iron content! They contain fifteen times the amount of iron found in spinach, as well as zinc, calcium, selenium and many other important trace minerals. 

The oats and almonds are perfectly fulfilling so that you really can't eat one hundred - although you may want to considering how good they taste! 

Cinnamon has proved effects on lowering blood sugar levels and therefore a great addition to many breakfasts for people with type 2 diabetes as it improves the cells abilities to respond to insulin.

Every ingredient in these pancakes has some sort of nutritional benefit, so you can indulge on these banana beauties without worrying about the consequences.

Makes 2 batches of 5 pancakes:

2 bananas
1 cup of oats 
2/3 of a cup of ground almonds
1 cup of water
1/4 of a cup of ground flaxseed
2 dessert spoons of pure maple syrup or runny honey
2 tsp cinnamon
1 tbsp of chai seeds
a pinch of salt 
a knob of butter or coconut oil for frying

Toppings

1 handful of goji berries
2 tbsp of natural yoghurt
a handful of strawberries
drizzle of pure maple syrup
1 banana, chopped 
2 tsp cinnamon
a handful of blueberries

Method

- Blend all the ingredients together in a food processor until smooth. The mixture should turn out thick, not too runny. 

- Put a large pan on a low-medium heat, grease with some of the butter and to a trial run with a teaspoon of the mixture to check the heat isn't too hot!

- Then place 5 heaped dessert spoons of the mix into the pan in pancake shapes, using the spoon to shape them (you should have used half the mixture by now). After about a minute, check the bottom of the pancake, if it has turned brown, flip it over and allow the other side to cook for another minute. Then remove the first batch of pancakes, add another knob of butter then start on batch el numero dos!

- To serve, put the sliced banana in-between each pancake layer and add the toppings. 

Have a beautiful day!

Vanilla & Oat Breakfast Smoothie

Smoothies are a beautiful way to start the day. Every sip is deliciously fulfilling, sweet and nutritious. The best part is that you can make one in the time it takes to make toast - I know what I would rather have! They leave you feeling refreshed and bursting with energy to kick start the day. 

I'm going to be honest with you, this smoothie was made by accident! I was going to make a new recipe for some new pancakes until I tasted the mixture half way through.. It was simply divine. There was absolutely no need to make the pancakes as it turned out to be a fantastically balanced smoothie. The beautiful cinnamon echoes in every sip which perfectly compliments the mellow fragrance of the smooth vanilla and the luscious, sweet bananas and strawberries. What's surprising about this smoothie is it's creaminess. The gorgeous blend of the orgainc oats, smooth vanilla and the ground almonds gives it that creamy texture, whist also giving it the perfect consistency to keep you feeling full throughout the morning. 

I can not explain to you how good this smoothie is. You'll just have to try it to find out!

Serves 2

1 cup organic oats

150g strawberries

3 tsp vanilla extract

1/2 cup of ground almonds

1 cup of water

1 banana

2 dessert spoons maple syrup

2 tsp cinnamon

Method

Simply put all the ingredients together and blend until smooth. Pour, drink, enjoy. 

Have a lovely day!

10 Minute Banana & Blueberry Pancakes

After the great success of my coconut, maple and chai seed pancakes, I've been craving pancakes ever since. I was listening to Jack Johnson's album and one of my favourite songs of his came on, 'banana pancakes'. I've always thought it was such a ridiculous thing to sing about and that he had gone slightly mad…but how wrong I was. Let's have a look at some of the lyrics to his song: 

' waking up to early, maybe we could sleep in, make you banana pancakes, pretend that it's the weekend now.' 

Oh JJ, marry me?! He has just got it completely right. Wake up early, make banana pancakes and forget about the rest of the world. That is exactly what I did and how I came up with this recipe. Never did I think I would get recipe inspiration from a song. 

Banana's are a great source of energy, fibre, vitamins and minerals. Did you know that just one banana supplies 35% of  your daily vitamin B-6 requirement that is essential for the production of new cells?! Blueberries are also a great superfood. Not only are they packed with fibre, vitamins and minerals but they also contain several phytochemicals that we never hear about which give blueberries a load of heath benefits. This recipe is simple, quick and easy to make and requires so few ingredients. All you need are oats, nut butter, a banana, blueberries and water. It's the definition of simple goodness. 

Makes 5 small pancakes (serves 1)

1 ripe banana

30g blueberries

50g organic oats

1/4 cup of water

2 teaspoons of nut butter (I used almond butter)

1 dessert spoon flaxseed (optional)

pinch of salt

knob of butter or a little coconut oil to grease

Method

- Set aside 20g of the blueberries and 1/2 a banana. Put the oats, 1/2 banana, 10g of blueberries, water, nut butter and salt into a food processor and blend for about a minute until smooth. Stir in the 20g of blueberries and leave for a couple of minutes to allow the oats to absorb some of the moisture. 

- Heat up a non-stick frying pan until really hot and grease with the butter or coconut oil. Using a dessert spoon, place the mixture into the pan. You may have to do a couple of batches. Cook each side for about 1-2 minutes or until brown. You can tell the first side is done when you can start to see the mixture bubble. It's really important you don't flip the mixture too early. 

- Serve with a drizzle of maple syrup and the remaining 1/2 banana. 

Enjoy!

Creamy Mango & Banana Overnight Oats

You know you're a true breakfast lover when you start making it the night before. Breakfast is by far one of the most important meals of the day and without a doubt one of my favourite meals of the day. There is now no excuse for those hard workers out there who claim they don't have enough time for breakfast in the morning, as this is made the night before, put in the fridge and ready to eat straight away or on-the-go. This smoothie is absolutely divine, you just can't beat the fresh, sweet blend of the banana and mango combined with the energy packed soft oats and magical chai seeds. 

I believe one reason why people don't make time for a fulfilling, nutritious breakfast in the morning is because there is nothing to look forward to. Having the same, bland weetabix or plain porridge can get very boring - so what's the point in waking up early to make that same breakfast when you can just grab a warm almond croissant from the local cafe on the way to work?! I completely agree, so therefore we need to make something different, exciting and a breakfast to look forward to. This creamy mango & banana overnight oats recipe is the answer to all those problems. You'll make it before bed time and lie in bed looking forward to your homemade summer oaty delight. Apart from work, you'll have another reason to get out of bed in the morning, so you'll make sure you get up have enough time to enjoy it. If you oversleep your alarm, that is still no excuse to go to the local cafe as you'll have your overnight oats ready to take away in a jam jar to eat on-the-go. Problem solved! 

This smoothie was inspired by Deliciously Ella's blog. I saw it and instantly wanted to try it. It didn't take me long to to realise it would be quite an expensive breakfast to make every morning using a whole mango, on top of a lot of other healthy ingredients just for 2 servings. Therefore I altered the recipe slightly to make it a little more attractive to people like myself, living on a smaller budget (hola to all my student friends out there)!

Serves 2 

Mango Puree: 

1/2 ripe mango 

1 banana

1 dessert spoon of milled flaxseed

dash of milk

Oat Mix: 

2 heaped dessert spoons of chai seeds

1/2 ripe banana

5 dessert spoons of organic oats

1/2 cup of (oatly) milk

1 dessert spoon of ground/milled flaxseed

1 dessert spoon of honey

Method

- Simply peel the mango and banana and blend together with the flaxseed and a dash of milk until smooth and creamy. Fill the base of the glasses with some of the sweet mango puree delight (see the photos above).

- Mash up the banana in a medium bowl then stir in the chai seeds, oats, milk, flaxseed and honey. Put a layer of on top of the mango puree and keep alternating the layers until all the mixture has gone.

- Cover with cling film for freshness and put in the fridge overnight to enjoy for breakfast!

Coconut, Maple & Chai Seed Pancakes

 I don't know about you, but I can't remember the last time I had pancakes. They're the perfect breakfast or brunch treat and they're just too good. When it's pancake day, I get so excited and try and grab every pancake topping out of the larder and cover the table in the assortment of sweet delights. My pancake topping list was endless: nutella, maple syrup, bananas, nuts, strawberries, lemon, honey, sugar…oh shrove Tuesdays, I'm glad you exist.  However, these are pancakes with a difference. They're a healthy alternative to the usual pancakes, packed with fibre, vitamins and minerals and do not need to be covered in the usual unhealthy sweet toppings as they're flavoursome enough by themselves! Just a teaspoon of maple syrup, a handful of fruit and a generous dollop of natural yoghurt is all you'll need to enjoy these pancake beauties. 

So how are these pancakes so healthy? 

Chai Seeds are a super food which are the perfect addition to any diet. They are in fact the highest plant based source of omega 3 fatty acids, which are essential for a healthy heart, lowering blood pressure and cholesterol and reducing your risk to cardiovascular and heart disease. They're a great source of fibre, and release their energy slowly which will keep you feeling full. Their ability to keep you feeling full is heightened by the fact that they can absorb up to ten times their weight in liquid, once eaten. Finally, they are fantastic sources of protein and minerals including iron, calcium, magnesium and zinc which are essential for a healthy body. 

Wholemeal Flour is used to replace plain, white flour. The word 'whole' refers that all of the gain is used and nothing is lost in the process of making the flour. Therefore, it has a higher content of protein, vitamins and minerals compared to white flour which is high in sugar and carbohydrates. 

Cinnamon has proved effects on lowering blood sugar levels and therefore a great addition to many breakfasts for people with type 2 diabetes as it improves the cells abilities to respond to insulin. 

The list goes on, but take my word for it, they're a lot more healthy than the high sugar, carbohydrate and fat content present in the traditional pancake. So go on, treat yourself to these pancake delights without worrying about the consequences.

Makes 5 small pancakes - Serves 1

1 tbsp Wholemeal plain flour

1 tsp chai seeds

1 dessert spoon desiccated coconut

1 tsp baking powder

1 tbsp maple syrup

1/4 tsp bicarbonate of soda

1/2 tsp cinnamon

1/4 tsp nutmeg

2 tbs (Oatly) milk

1/2 tsp butter (for pan)

Toppings 

1/2 Banana

Handful of strawberries

1 tsp desiccated coconut

1 tsp maple syrup
1 table spoon natural yoghurt

Method

- Simply mix all the ingredients together until a smooth, medium thickness mixture is formed. 

- Place a large saucepan on the heat for a minute or until really hot. Add the butter and using a paper towel, grease the whole of the pan. If you have an Aga, leave the lid off the medium ring for a couple of minutes and grease the hot plate as no pan is needed. 

- Put 5 heaped dessert spoons of the pancake mixture onto the heat and turn over once you can start to see tiny bubbles form on the mixtures surface. They should take no longer than 1 minute each side.

- Serve and add the toppings. I like to put sliced strawberries in between each layer then decorate with the fruit, coconut and maple syrup on top. 

Top tip: I always do a trial run with the pancake mix before I do the bulk of the mixture. Therefore, add 1 tsp of the mixture to the heat for a mini pancake trial run to check the pans temperature isn't too hot. 

Have a lovely day and enjoy!

Banana & Cinnamon Breakfast Smoothie

Smoothies are one of the best ways to start the day for 3 main reasons: 

1) Fantastically fulfilling being packed with vitamins, minerals & fibre

2) Quick & easy to make with limited washing up

3) Absolutely delicious

I've realised that I've been making a lot of smoothies with strawberries and raspberries in and not one banana based recipe - such a crime! . Bananas are one of my favourite fruits as they're rich in nutrients, fibre and vitamins. One banana contains 3g of fibre, which is 12% of your daily dietary requirement that will help to improve bowel movement and prevent constipation. Although low in protein, they contain 30g of carbohydrate so therefore perfect of that quick morning energy boost. Their high potassium content also makes them the ideal fruit for athletes as they improve muscle functioning and prevent cramp. Just one medium banana contains almost 10% of your daily intake of potassium. 

I would say the ultimate breakfast smoothie will simply have to contain a banana in it. I have decided that I will be experimenting and sharing with you with many new smoothie recipes, to then eventually culminate in the ultimate breakfast smoothie which I hope you will enjoy. However, let's start with this beautiful banana, oat & cinnamon smoothie. It's thick, quick and extremely energising to keep you satisfied throughout the morning. 

Serves 2 

1 banana 

2 table spoons natural yoghurt

2 table spoons organic rolled oats

1 tsp cinnamon

1 - 2 teaspoons maple syrup

1 large cup milk

Method

Put all the ingredients together and blend until smooth. Job done.

Top tip: Add the maple syrup accordingly - start with 1 teaspoon and if you prefer a sweeter taste, then add another teaspoon.

Enjoy!

Cinnamon & Maple Oatbran

When I was younger, I was always shocked by the amount of cinnamon my Grandma put onto her porridge. I couldn't understand why she would make a delicious bowl of white thick porridge and then spoil it by putting some weird brown spice all over it. Little did I know, she was creating a breakfast masterpiece. There is something about cinnamon which I absolutely adore. Just the addition of one teaspoon of the sweet, aromatic spice can completely transform the dish. Guess what - it also is beneficial to your health! 

Cinnamon has proved effects on lowering blood sugar levels and therefore a great addition to any breakfast for people with type 2 diabetes as it improves the cells abilities to respond to insulin. Furthermore, this breakfast has the potential to increase your intelligence as the cinnamon acts as a cognitive stimulant, improving your working memory, visual-motor speed and virtual recognition memory. Wow, so that is that. Add cinnamon, it's great!

Serves 1 

40g Oatbran

1/2 cup (oatly) milk

1/2 cup water

1 tsp cinnamon

1 tsp maple syrup

1 dessert spoon flaxseed (optional)

Method

Place all the ingredients into a pan and stir continuously until thick. This should take about 8-10 minutes. 

Serve with a sprinkling of blueberries, a dash of maple syrup or some cinnamon and enjoy!

Peanut Butter Banana Oatmeal

 This delicious recipe was inspired by the Oh She Glows blog. I love oatmeal, but it can taste quite bland if you don't add anything to it. This recipe is dreamy in both summer and winter months. The secret to this recipe is the partially caramelised bananas which give the oatmeal a flavoursome kick. 

The outcome is a delicious bowl of creamy bowl of oats, sweetened by the banana and intensified with the nutmeg, cinnamon and a pinch of salt. For those of you with a sweet tooth, try drizzling some maple syrup over the top. 

I don't like to add too much spice as it can be a little overpowering. However, it is possible to add more depending on your desired taste! On the Oh She Glows blog, almond milk, coconut milk and chai seeds are used as healthy alternatives, but they aren't ingredients most of us tend have in our houses.  I therefore used simple ingredients, to make it a little more suiting to everybody.

Serves 1 

40g oatmeal

50ml/ 2fl.oz semi skimmel/whole milk

50ml/  2fl. oz cold water 

1/2 teaspoon cinnamon

1/4 teaspoon nutmeg

1/2 teaspoon vanilla extract

pinch of salt

1 banana

Tiny knob of butter

- Place the tiny knob of butter into a pan, add half a chopped banana and allow to partially caramelise for about 4 minutes.

-Put the oatmeal, spices, milk and water into a pan, allow to simmer for 8-10 minutes and stir often. Take the off the heat and stir in the caramelised bananas and vanilla extract. 

- Put the remaining banana on top and personalise. I like to add more cinnamon but you could add more nutmeg, pure maple syrup or peanut butter - whatever takes your fancy.

Enjoy and have a lovely day!