As the mornings get colder you might find yourself having “Bazza’s porridge” for breakfast. Here’s a great way to enhance it. Add a tablespoon of ground almonds – not only does it taste great, but it also adds a protein boost and a healthy dose of monounsaturated fats. Prunes (dried prunes) are also great to add to porridge as they are good for bone health (especially important for the ladies) and are a good antioxidant.

Remember: “You can’t train your way out of poor nutrition.”

Blog credit: Image courtesy of Mister GC at FreeDigitalPhotos.net

I’ve always said: “If it runs, swims or flies, eat it!” and as we move into autumn there will be plenty of game about. It’s definitely easier to find in the supermarkets these days, now that its nutritional qualities have been acknowledged. Because of the way game birds and animals live, they are low in fat and rich in nutrients.

However, there’s no game in our recipe this month … it’s for a delicious breakfast smoothie. Yum!!

150g plain low fat yogurt

100ml skimmed milk

1 banana

Heaped teaspoon of berries – there are masses available at the moment

2 teaspoons of ground seeds

Whizz it all up in a blender. It’s a great kickstart to the day!

Thanks to Helen Money for the recipe!

www.helenmoneynutrition.com

Image courtesy of zirconicusso at FreeDigitalPhotos.net

 

 

This 40-minute chicken recipe is a lovely, healthy, simple dish to prepare and cook. It’s a favourite in the Grinham household, and it was a big hit aboard “Rona II” on the eve of the Round The Island Race.

Feeds 2

2 chicken breasts, skin off

1 red/white onion

1-2 courgettes (green & yellow, if you have them)

1 large leek

1 red/green/yellow pepper

1 stick of celery (optional)

1 large garlic clove, sliced

8 new potatoes, par-boiled

8 cherry tomatoes

1. Chop all the veg into good bite size chunks – don’t dice. Keep the potatoes and tomatoes whole.

2. Place the veg in a mixing bowl. Add a good splash of olive oil to coat the veg, but don’t soak it. Add some sea salt (Anglesey) and black pepper. Mix with your hands till all the veg is coated. Transfer to a small roasting tin.

3. Add chicken to the used bowl and wipe the breasts round to soak up the remaining oil and veg bits.

4. Remove chicken and place below the veg so that there is a single layer of veg on the bottom, then the chicken, and the rest of the vegetables on top. Normally I put the courgette and onion at the bottom and place the rest of the veg over the chicken to cover it. Try to get the tomatoes on the top so that they roast and burst. The juices then flow into the veg … yum.

5. Place on the centre shelf of a warmed oven at 180 degrees for 40 mins. Check that the breasts have cooked and the juices run clear. If not, return till ready.

To serve : 1 chicken breast each plus a good helping of veg and some of the juice. Remember portion control. Any spare veg can be used to fill a sandwich the next day.

Enjoy!

If you’ve got a sweet tooth then give this recipe a go – all the taste of chocolate spread without so many calories!

Ingredients

1 cup hazelnuts
1 tbsp vanilla extract
3 tbsp raw cacao powder*
4 tbsp Sweet Freedom** (sold at Waitrose), agave syrup or maple syrup
Pinch of sea salt
1 tbsp coconut oil
75ml-125ml coconut milk (or milk of your choice)

Method:

1. Blend nuts in a food processor until they form a paste
2. Add coconut oil, blend til smooth
3. Add remaining ingredients, blend until creamy and spreadable
*** add the minimum amount of milk and add it a little at a time – you shouldn’t need more than about 90ml

* The Raw Chocolate Company sells raw cacao powder. Alternatively, you can use half the amount of regular cocoa powder

**Sweet Freedom is a honey/syrup alternative made from apple and pear. It is low glycaemic load (i.e. released more slowly into your bloodstream), less processed and has less fructose than agave.