breakfast |

Comforting Cacao, Banana & PB Baked Oats

Its that time of year when its a little hard to get out of bed in the mornings, when the puffer jackets and woolly jumpers come out and we start craving wholesome nourishing foods. Nothing says winter breakfast more than porridge. This is a spin on the classic porridge that can get a bit tiresome. These comforting cacao, banana & PB baked oats really hit the spot on those chilly winter mornings and make for a really nourishing and nutritious breakfast as well.

The combination of cacao, banana & PB make this breakfast taste like an indulgent dessert. Oats are a low GI carbohydrate and keeps you feeling full for longer, stabilises blood sugar and contains a good amount of fibre and protein. Banana’s are loaded with potassium, great for heart health. Cinnamon has blood sugar stabilising properties and is anti-inflammatory. Now chocolate solves a LOT of problems but it is even better its raw form, cacao powder is full of antioxidants, magnesium and iron. The chia seeds offer a protein hit, as does the peanut butter, keeping you full for longer and helping with muscle repair and replenishment. So enjoy this comforting bowl of oats to nourish without guilt!

Comforting Cacao, Banana & PB Baked Oats

Serves 1:

1/2 cup wholegrain oats

1/2 cup almond milk or milk of choice

1/2 banana, mashed

2 tsp cacao powder

1 tsp cinnamon

1 tsp baking powder

1/2 tbsp chia seeds

Toppings

1/2 banana, sliced

1 tbsp peanut butter

Preheat oven to 180 degrees celsius.

In an oven-proof bowl, mix together the oats, almond milk, mashed banana, cacao powder, cinnamon, baking powder and chia seeds until well combined.

Place in oven and bake for 30 minutes or until a skewer comes out clean.

Let oats cool for 5-10 minutes

Top with banana slices and a dollop of peanut butter!

Enjoy while warm with a nice cup of tea!

If you enjoyed this warming breakfast take a look at this recipe

Breakfast's

Fit French Toast

This fit french toast recipe is the perfect clean breakfast treat to have on a Sunday morning after your workout.

Antioxidants and protein rich, deliciously full of goodness and best of all its SO quick and easy to throw together.

Would love to see your Fit French Toast creations on Instagram. Tag #barevitality so we can check them out 🙂

Fit French Toast Recipe:

1 free range egg

2 slices of gluten free bread

1 tsp vanilla extract

1/2 tsp cinnamon

Pinch of a high quality mineral salt

1 tsp coconut oil

Toppings:

Berries or another fruit

Pistachios

Maple syrup

Extra cinnamon

In a bowl whisk the egg, vanilla, salt and cinnamon. Place a slice of the bread in the bowl to soak up the egg mixture.

On a medium heat in a fry pan melt the coconut oil.

Then place the slice of bread into the fry pan and cook for 2-3 minutes on one side before turning over for another 2 minutes.

While the toast is cooking, pre soak the second slice of bread in the remaining egg mixture.

Repeat this cooking process with the second slice of bread.

Top with the berries, pistachios, maple syrup and cinnamon to taste.

Enjoy while its still warm.

For more yummy breakfast recipes head over to our recipe tab HERE

20/09/2016
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breakfast, clean eating, fit food, health, recipe

Breakfast's,Smoothies

Ultimate Rise & Shine Winter Green Smoothie

Winter time for me calls for porridge and warm chia puddings. The problem with this is my body is really missing my nourishing summer green smoothies. I created this winter green smoothie perfect for those cold winter mornings, when you want to get in your green goodness but instead crave body warming ingredients.

The superfood spices, nourishing fats, warming and cleansing ginger, along with all the other powerful whole foods form the perfect winter superfood concoction.

The nutrient dense whole food ingredients in this winter green smoothie will keep your energy sustained, skin glowing and immune system strong.

This smoothie is vegan, gluten free, dairy free, soy free and “Your Holistic Metabolism” friendly!

Ultimate Rise & Shine Winter Green Smoothie Recipe:

1 1/2 cups coconut water

1/3 – 1/2 of an avocado

1/2 large banana

1 handful of baby spinach leaves

1/2 cup pre soaked raw cashew nuts

1 tsp grated fresh ginger

1 tbs raw honey or more to taste

Pinch of celtic salt/ Hymalayan

1/2 tsp cinnamon

1/2 tsp turmeric

Blend all the ingredients together in a high speed blender until you have a thick, smooth consistency.

Pour into a glass or jar and drink while the ingredients are still fresh.

Enjoy! Winter Green Smoothie

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29/07/2016
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breakfast, green smoothie, nutrition, plant based, recipes, Smoothies, vegan

Smoothies

Raspberry Kefir Smoothie- for a happy tummy!

Making my own kefir has become my new favourite thing. Problem is, its fermenting quicker than I can drink it! So I have had to come up with ways to include it in my meals…. or in this case smoothies! Raspberry kefir smoothie

What is kefir?

Kefir is like a very nutrient rich drinking yogurt. Its cultured, enzyme rich properties help restore and strengthen the ‘inner ecosystem’ for a healthy digestive system. Kefir is made by fermenting kefir grains in most commonly dairy milk however it can also be done in coconut water. A lot of people who have intolerances to lactose can tolerate kefir due to the yeast and ‘good’ bacteria consuming most fo the lactose.

Our digestive system is the centre of everything! A happy tummy = happy mind, healthy immune system, easy weight management + so much more..

When making kefir I combine the kefir grain with 1 L of unhomogenised organic milk. I then leave it in a jar covered with cloth on the bench for 24 hours and then in my fridge for a further 24 hours. Then it is ready to consume!

Below is a raspberry kefir smoothie recipe for a healthy, strong digestive system. There is also the option to add slippery elm powder. This is an amazing tummy soothing natural substance from the inner bark of a slippery elm tree. It can be found at most health food stores. I got mine from AboutLife.

Raspberry & Kefir Smoothie

1 cup almond milk

1/2 cup kefir + extra for topping

2/4 cup organic frozen raspberries or fresh

1 tsp slippery elm powder (optional)

1-2 heaped tsp raw honey

4-8 cubes of ice depending on how thick you want it

Whatever toppings you desire

In a blender combine all the ingredients and blend until you have a smooth, thick consistency.

Pour into a bowl or glass and top with extra kefir and whatever else you desire. I added more raspberries, raw honey and grain free granola.

Now all you need to do is sit back and enjoy so your tummy can absorb its super powers in a relaxed state!

16/06/2016
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breakfast, digestive health, healthy, kefir, raspberries, Smoothies

Smoothies

Tahini & Cashew Super Smoothie!

So whats so ‘super’ about this tahini & cashew super smoothie?

It is packed full of nourishing whole foods. A great source of natural protein, fibre, potassium, skin and hair nourishing good fats, alkalising greens and tastes AMAZING!!

I have recently been having this smoothie for breakfast and finding it is keeping me satisfied for far longer in a morning than a bowl of porridge.

Tahini is a creamy rich paste made up of ground sesame seeds. Add cashew nuts, banana and spinach to the mix, you have a super nourishing base to start the morning with.

Tahini & Cashew Super Smoothie

1 cup of unsweetened almond milk or you can make your own cashew milk

1 banana (preferably frozen)

1/2 cup raw cashews

1 handful of baby spinach leaves

1-2 tbs tahini

1/2 tsp vanilla extract

A dash of cinnamon

8-10 ice cubes

Pre soak the raw cashew nuts in filtered water for a minimum of 4 hours. This will activate the nut improving its digestive absorption.

Drain and rinse the cashews.

Throw all the ingredients into a blender and blend until smooth and creamy.

Now your tahini & cashew super smoothie is ready 🙂

Serve fresh and enjoy!

Check out lots of my other smoothie recipes HERE!

12/05/2016
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breakfast, green smoothie, nutrition, smoothie, superfoods

Breakfast's,Snack's

Raw Breakfast Bars

Not everyone is a breakfast person. Thats ok! We should always listen to our bodies natural hunger instincts, however having something first thing in the morning is essential for a healthy and strong metabolism.

Your body has just gone through a 10 hour (give or take a few hours) fasting from your last meal and is relying on that next item of nourishment to kick-start your metabolism for the current day. The longer you wait to eat after waking, the more your body conserves energy and the food your next to consume.

This is why it is so important to make your first meal of the day as nutritious as possible and ensure you eat within an hour of waking even if it is just a Raw Breakfast Bar and a cup of herbal tea… And don’t forget 2 glasses of water to rehydrate your after sleep.

Recipe:

1 cup medjool dates pitted

1 cup quinoa flakes (alternatively you can use rolled oats)

1/3 cup ground flaxseed meal

2 scoops of a natural protein powder

1/2 cup of almond spread (alternately natural peanut butter)

1 tsp vanilla extract

1 tsp cinnamon

1/3 cup coconut oil, melted

Cocao nibs to top with.

Soak the dates in warm water for at least 10 minutes and then drain and rinse.

In a high-speed blender or food processor, blend the dates into a paste.

Combine the remaining ingredients. If the mixture is too dry, add a small amount of warm water.

Push the mixture firmly into a baking tray and place in the refrigerator for at least 1 hour. Once the mixture is set. Slice into desired breakfast slice sizes and place into a sealed container in the fridge for optimal freshness.

Enjoy!

13/08/2015
breakfast, breakfast bars, healthy, raw

Breakfast's

Chai & Blueberry Breakfast Pancake

Currently undergoing the 14 Day Holistic Metabolism Kick Start and in stage 3 of the Holistic Chicks Meal Plan. My philosophy is to never deprive yourself of what you love, rather create or source a healthier alternative that supports your health and fitness goals. Chai & Blueberry Breakfast Pancake

This morning with only pancakes on my mind I utilised the main ingredients in the breakfast suggestion of the meal plan and created 1 big guilt-free Chai & Blueberry Pancake.

Gluten free, dairy free, sugar-free, nut free, high protein, low carb, nutrition rich & Paleo & Your Holistic Metabolism friendly.

Chai & Blueberry Breakfast Pancake Recipe:

1 tbs coconut oil, melted

2 eggs

2/3 cup of a milk option on p.42 of Your Holistic Metabolism

3 tbs coconut flour

1 tsp baking powder

4-10 drops of stiva

1/2 cup blueberries, frozen or fresh

1 chai tea bag

Pinch of Himalayan salt

Brew the tea bag in 1/5 cup boiling water for 5 minutes.

Combine the coconut oil, eggs, milk, salt and stivia. Then stir in the coconut flour, baking flour and concentrated brewed chai.

Fold through the blueberries.

Heat a small amount of coconut oil in a pan and place the mixture in the middle of the pan, shaping into a circle with the back of a metal spoon.

Cool on a medium heat for a few minutes before carefully turning over and cooking the other side.

Top with whatever you desire. I served mine with goat’s milk yogurt and more blueberries. Delish!

Chai & Blueberry Breakfast Pancake

09/06/2015
1 Comment
Blueberry, breakfast, Chai, Dairy free, gluten free, Nut free, paleo, pancakes, Stivia, Sugar free, Your Holistic Metabolism

Breakfast's

Zesty Berry & Macadamia Overnight Oats

Overnight oats are your solution to time poor mornings and breakfasts that leave you hungry again 2 hours later.

Oats are high in fibre, minerals and great for heart heath and lowering ‘bad’ cholesterol levels. Furthermore oats are a wheat free, low gluten grain, making them easy to digest and with their low GI properties a sustainable breakfast option to assist with weight loss and management.

This recipe is part of your Holistic Metabolism Meal Plan in the upcoming ebook ‘Your Holistic Metabolism’. My Zesty Berry & Macadamia Overnight Oats recipe is sugar free, wheat free and cows dairy free. For your full #HolisticChicks Holistic Metabolism Meal Plan follow Claudia Beyer – BareVitality on facebook for ebook updates.

You can choose between organic rolled oats or steel cut oats. The steel cut variation contain greater nutritional properties and have a slightly nutty taste + are bit more chewy.

Recipe:

1/2 cup organic rolled or steel cut oats

1/3 cup filtered water

2/3 cup almond or coconut milk

1 tsp vanilla extract

1-3 stevia drops (optional)

2-3 tbs coconut flakes

1-2 heaped tbs coconut, goats or sheep’s milk yogurt

1/2 cup fresh or defrosted berries

4-8 macadamia nuts

1 tbs lemon juice

1 tsp lemon rind grated

Combine the oats, milk, water, lemon juice, stevia and vanilla. Place in a glass jar in the fridge overnight.

In the morning top with the coconut flakes, then yogurt, berries, macadamia nuts and lemon rind.

Place the lid on top and its the perfect breakfast on-the-go or sit down and enjoy in peace and quite before the craziness of the day begins.

13/05/2015
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BareVitality, Berry, breakfast, fibre, lemon, low GI, Macadamia, organic, Overnight oats, steel cut oats, Wheat free, Your Holistic Metabolism, Zesty

Breakfast's,Recipes

Chia Breakfast Parfait

Ok yes the chia puddings are a bit of a craze at the moment but they also have good reason to be in the spot light.

1. Chia seeds are a great source of protein, omegas, fibre, calcium and vitamin C and are gluten free.

2. They are so easy and quick to make.

3. A guilt free indulgence.

4. Will leave you feeling full and satisfied.

5. There are so many variations to the chia pudding/ parfait. Adding different superfoods and fruits allows you to get creative and enjoy a nutritional boost.

Here is a basic chocolate breakfast parfait recipe full of magnesium, protein, calcium and many other health benefits to start your day with a healthy indulgence and energy hit.

Superfood start 101!!

Serves 1

Recipe:

3 tbs chia seeds

1 heaped tbs cocao powder

3/4 cup almond milk, oat or coconut milk

1 tsp nativia or honey

3 tbs pot set natural yogurt

1/4 cup shredded coconut

1-2 tbs cocao nibs

1 tsp nut butter

Combine together the chia seeds, milk, cocoa powder and nativia in a bowl. Allow to stand for 5 minutes while the chia seeds expand.

In a glass add 2 heaped tbs of the chia pudding, then top with a layer of the shredded coconut and a tbs of yogurt. Repeat this process adding the rest of the chia mixture, shredded coconut and then yogurt.

Last of all top with your nut butter of choice and cocao nibs.

Enjoy!

This recipe can also be made the night before and enjoyed pre made the next morning or in a jar for on the go.

A layer of berries, banana, pepita seeds etc can also be a great addition.

03/04/2014
1 Comment
breakfast, calcium, Chia breakfast parfait, chia pudding, chia seeds, fibre, gluten free, indulgence, magnesium, omega's, on the go, protein, Sugar free, superfoods

Breakfast's,Health,Recipes

Cocao & Your Health + My Cocao Super Start Bowl Recipe

Yes I post a lot of chocolate recipe- guilty!!

Firstly this is because I just love chocolate. Secondly knowing the incredible health benefits of the cocao bean causes me to want to just add it to everything (including my breakfast).

This type of chocolate each day WILL keep the doctor away!

So what is cocao?

Also know as cocoa, the cocao bean is best known as our natural form of chocolate before it has been roasted, processed and had sugars, dairy and other chemicals added. Cocao has potent, medicinal health benefit and is concidered one of natures best kept secrets in the entire history of food. The addition of refined sugars and other production processes to our chocolate has created a highly addictive, nutrient depleted food item.

Cocao health benefits:

The two main health benefits of this superfood is its high antioxidant and mineral concentrate. Cocao has been considered the greatest natural medicine of all times and when consumed regularly this powerful substance can help to prevent primary killer diseases better than anything.

Releasing a chemical that stimulates the nervous system cocao is fantastic in creating a positive state of mind and mood and increase cognitive function. For centuries cocao has also been used to promote a healthy cardiovascular system and has been shown to lessen the risk of strokes, heart attacks and reduce high blood pressure and risk of cancer. Happy mind and happy heart!

Some of the ways I like to use cocao:

Hot chocolates

Cocao shots (pure energy boost)

Chocolate brownies (2 recipes on blog)

Snack on cocao nibs

Chocolate smoothies

In my bliss balls

Through my breakfast bowl whether it be cereal or porridge

Choc chip biscuites

Cocao nibs in salads

Homemade chocolate

Slices

Through a winter soup or stew

Cocao nibs mixed through quinoa with lemon juice, sultanas and seasoned

Here is a morning favourite, my Cocao Super Start Bowl!

Recipe:

Serves 2

1/4 cup chia seeds

2 tbs cocao powder

1/4 cup sprouted buckwheat

6x chopped dates

2 tbs goji berries

10x roughly chopped raw almonds

2 tbs cocao nibs

1 tsp nativia

Pinch of Himalayan salt

Yogurt and milk to serve

Mix together all the ingredients. Serve with your favourite choice of milk (almond, coconut, hemp seed, whole milk) and a heaped tbsp of Natural yogurt (greek, sheep, goats, byodynamic).

Coco pops you have nothing on this bowl of chocolaty superfood goodness.

Enjoy!

19/02/2014
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breakfast, cardiovascular system, cocao, Cocao and your health, cocao bean, cocao super start bowl, cognitive function, health benefits, mood, recipe, Superfood

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Comforting Cacao, Banana & PB Baked Oats

Fit French Toast Recipe:

Ultimate Rise & Shine Winter Green Smoothie Recipe:

Raspberry & Kefir Smoothie

Tahini & Cashew Super Smoothie

Chai & Blueberry Breakfast Pancake Recipe: