Mains, Make-ahead

Cauliflower & Chickpea Malaysian Curry

I realised recently that I use a lot of coconut these days. Whether it’s coconut flakes in muesli or porridge, coconut oil in place of vegetable oils, or coconut milk in a whole variety of dishes, usually paired with lime, coriander or chilli (or all of them!). A little time ago I posted a recipe for sweet potato with coconut, pomegranate and lime, which only needs a teensy bit of coconut milk, and I found this recipe so as not to waste the rest of the tin!

I stumbled across a recipe by Hugh Fearnley-Whittingstall for a Malaysian-style baked chicken curry, and, meat aside, it sounded really delicious!
When choosing the vegetables to substitute the chicken with, I didn’t want it too complicated, like I’d just thrown a bag of frozen mixed veg in there. Too many times now I’ve been out to a restaurant for what would have been a really lovely curry, only for that pleasure to be dampened by a rubbish mix of lank veg.
I’m not too picky when it comes to this, really! I chose cauliflower because I love the chunkiness in there, and chickpeas because, well, who doesn’t love a chickpea? It sounds more like the veg you might put in an Indian curry, but they really work great in this coconut-y curry too.

When we make meals in our house, 90% of the time we make sure there is enough for at least 6 portions so we can freeze the rest and save us a whole load of time in the future. This curry is another great one for that, as it makes 6-8 portions! We definitely need a bigger freezer! 
Another thing I like about this curry is that, because I make a big curry to give us more portions, I can put in a whole cauliflower and a whole can of chickpeas (or more if you want!). There is no wasted veg that will sit in the back of your fridge, rotting away, because you didn’t know what yo do with the rest, or you hadn’t incorporated an extra half a cauliflower into your meal plans. No waste = happy times!

Unlike Hugh’s curry, this one doesn’t require any browning or baking. Phew! Just one pot on the hob – perfect.

I just wanted to say – I had no idea how to photograph this! I like the first image, but it isn’t like any of my others. It was frustrating! Meals like curries, soups, stews and chillis aren’t very photogenic. Annoying! I tried my best. It tastes good, anyway!

Ingredients:

2 heaped tsp cumin seeds

2 heaped tsp coriander seeds

1 heaped tsp fennel seeds

2 tsp ground turmeric

2 tsp ground fenugreek

1 large (or 2 smaller) onion(s), peeled and roughly chopped

3 large garlic cloves, peeled and roughly chopped

1 large chilli, roughly chopped

1 thumb-sized piece of fresh ginger, peeled and roughly chopped

2 tbsp rapeseed oil

400g tin chopped tomatoes

400ml tin coconut milk

1 cauliflower head, cut into florets

1 tin of chickpeas, drained and rinsed

Sea salt and freshly ground black pepper

Basmati rice, to serve

Directions:

1. If you want, dry roast the cumin, coriander and fennel seeds in a pan for a few minutes, until fragrant. Pop them in a pestle and mortar and grind into a powder, then mix them with the turmeric and fenugreek.

2. Add the chopped onion, chilli, ginger and garlic to a food processor, and blend to a coarse paste. You will probably need to scrape the sides down a couple of times to get it all blended nicely.

3. Heat the oil in a large pan. Add the spices and cook for a minute or so, then add the onion paste and cook for about 5 minutes, until the paste has softened, stirring constantly.

4. Add the chopped tomatoes, coconut milk, cauliflower florets and chickpeas to the pan, season with sea salt and freshly ground black pepper. Simmer with the lid on for about 25 minutes, until the cauliflower is cooked but not too soft. Stir frequently to stop it sticking to the bottom, and add a bit more water if needed.

5. Top with coriander leaves and serve with basmati rice.

 

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Mains

Garden Pea & Sweetcorn Fritters

Forget fritters in their traditional sense: deep fried, unhealthy, batter-covered ‘things’. Eeugh! These are light, delicate fritters that won’t leave you feeling greasy. Also, another staple from the Royal-Smith household! To be specific, these are our Tuesday night regulars. Creatures of habit, I guess!

Other regulars in our house are ‘Soup Monday’, ‘Bean Burger Wednesday’ and ‘Bean Fajita Friday’. Thank god for ‘Try Something New Thursday’, otherwise I would obviously run out of recipes after ‘Treat Yourself Sunday’.
I tend to try new recipes on Thursdays, then if I want to make something for the blog, I will shift around meal plans etc etc to fit it in some time on a weekend. So far that has worked out quite well, and I don’t see why it won’t carry on like that. I’m sure other people probably have a better system, but, not me!

This Thursday I will be trying some new food, but not at home! Liam and I are going to a gig in Camden at the Green Note, a cosy little jazz/blues venue that sells vegetarian food. We first went this year, when I took Liam on his birthday after his afternoon tea treat! Since then, we haven’t stopped listening to the band we saw, so we are looking forward to going back. We also know now how amazing the food looks, so we are saving our stomachs for that instead of pigging ourselves on posh sandwiches, cakes and scones  like last time.

These are slightly adapted from the broad bean and sweetcorn fritters (you can guess the main adaptation) from my favourite recipe book at the minute: Honestly Healthy. I am craving the new book, Honestly Healthy For Life. Maybe I should stop being such a tight-arse and buy it, instead of wishing away the days until Christmas.

We love to serve these fritters with a salad of spinach, cucumber, avocado and feta, and they make a wonderfully scrumptious and healthy dinner.

Serves 2

Ingredients:

2 large eggs

100g frozen garden peas, thawed

100g frozen sweetcorn, thawed

50g (roughly 1/3 cup) rice flour (if you don’t have this, you can use plain flour)

1 chilli, deseeded and finely chopped

Handful of coriander, finely chopped

Juice of 1 lime

Pinch of sea salt

Freshly ground black pepper

Directions:

Beat the egg in a large bowl. Add the thawed peas and sweetcorn and mix.

Add the rest of the ingredients and mix well. Season with the salt and pepper.

Heat the oil in a pan. Don’t heat it too hot though! A low-medium heat will be best, otherwise the outside will cook too fast and it won’t flip very easily at all! (That is what happened to the fritter in the top right of the picture above – oopsie!) 

Add a spoonful of the mixture to the pan and roughly flatten it out so you have 1 layer of peas/sweetcorn. Cook for a couple of minutes and then flip over and cook for another minute or so.

Enjoy with a salad and dress it with some balsamic vinegar (our default dressing – it is so easy!) Yummy!

 

Stay happy,

 

Alice x

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Breakfast, Snacks & Treats

Banana & Cherry ‘Nice Cream’

Apparently this ‘nice cream’ stuff has been going around for ages. By ages I mean years! I hate missing out on things, and I really hate the thought that I have been missing out on this for that long. I was clearly too busy stuffing my face with Haagen Dazs while churning out essay after essay at university a couple of years ago.

A fair few of your will know I also have an Instagram account, where I like to post pretty pictures of the yummy things I eat. It is there that I found a recipe for this healthy ‘ice cream’, or ‘nice cream’ as people like to call it. Who would have thought that frozen banana could make such a smooth and creamy dessert?! Not me, for sure. How wrong I was!

Since Liam and I have been eating this, we haven’t bought any ice cream or made any late night trips to the local shops for a mars bar ice cream (but damn, those things are good!). This, I have to say, is a pretty grand achievement. Pat on the back for me! To be honest, I haven’t even felt like I wanted any proper ice cream. Nice cream just feels so indulgent that I feel totally satisfied after I’ve eaten it (well, only after I’ve licked every last bit out of the bowl).

It has been a bit of a struggle since I moved house last week to get back into the routine of things. This past week in the lab I’ve had a total ‘can’t be bothered’ attitude, and I’ve not really felt like doing anything when I get home. That’s what a week off to move house will do to you! I really needed a holiday after all of that packing, lifting, knackering my knees, unpacking, cleaning, more cleaning, and more unpacking. Oh, and the final day of my time off (literally the Sunday) we found out the washing machine wasn’t working! More lifting (this time heavier than any piece of furniture we own, because the washing machine was full of water) and more knackering my knees.

Despite the washing machine being hard work though, it was nice learning something new. I will have to get used to this DIY business now we’re homeowners!

Anyway, I have finally got round to taking some snaps of this amazing dessert, and here it is. It is so easy to make, even my Mum said she made it when I told her about it a few weeks ago (and she is not one for making new things). I think she uses cow’s milk, but I like to use homemade almond milk. If you want to do this, it is SO easy. Here’s how!

For about 3/4 cup: Soak 1/2 cup almonds in some water for about 2 hours. Drain, then whizz them in a blender a little. Add 1 cup filtered water and blend until smooth. Add 1/2 tsp cinnamon and 1 tsp agave nectar and blend slightly just to mix. Pour the mixture into a nut bag or a muslin cloth (I got mine from Steamer Trading Co for about £2.50) and then squeeze the liquid through into a jug/bowl. There you have it! You can save the almond meal that is left in the nut bag/cloth for baking with. I made these with my almond meal. YUM!

It is so simple, all you need for this delicious dessert is a bit of frozen fruit, a bit of milk, a hand blender and a bowl. My hand blender is such an old faithful. I’ve had it since I first moved out of home to go to university (6 years ago!) and it is still going strong even though it was a real cheapy.

This is what you need:

Serves 2

1 banana, sliced and frozen

1 cup frozen fruit (my favourites are mango, cherries or raspberries)

1/4 cup (60 ml) milk, which can be cow’s or nut milk. I love to use homemade almond milk! If you want to make your own almond milk, just follow my little ‘how to’ in the ramble above.

This is what you do:

Put all the ingredients in a sturdy bowl. I say sturdy because I broke through the bottom of a cheap and flimsy bowl from Poundland. Serves me right, I guess.

Let the frozen fruit thaw slightly, which should only take a few minutes.

Now blend! Blend it all up with a stick blender until smooth.

Enjoy! (I’m sure you will.)

You will be happy (but not goofy, like me) if you make the switch to nice cream!

Alice x

 

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Snacks & Treats

Rustic Plum, Ginger & Cinnamon Galette

I’m not a big plum-eater (and I like to carefully place my hyphens). However, when I spotted a whole array of fruit for sale at a market stall (that was significantly cheaper than my usual supermarket) I just couldn’t say no. Before I had even exchanged cash for plums, I knew exactly what I was going to do with them.

When I made a plum galette previously, it was using an overly-sweet pastry and a plain plum filling. This time, I wanted to cut down on the refined sugar in the crust, and instead of sweetening the plums with a whole heap more sugar, I decided to add a small amount of honey and cinnamon. I also added a lovely kick with some freshly grated ginger. Ask Liam, it really is lovely!

I’ve had to battle with myself to save each slice I’ve taken to work until lunch. As soon as my bottom hits the chair in the morning, my stomach (brain, even) craves this. But boy, is it worth the wait every time!

The second best aspect of this rustic beauty (the first being the taste: the wonderful punch of ginger-y plums in every mouthful) is that it is so darn easy to make. You can even make the pastry in a food processor, which will take about 20 seconds. Personally, I do mine in a big bowl, but only because I’m lazy with the washing up!

I have so much going on at the minute, washing up is always the last thing I want to do. I’m quite sure everyone can relate to that! Good news though: we’re moving into our very own house next week (which has a dishwasher, yippee!)

I find the summer here really unbearable. Yes, the English summer. Even 25 degrees is too much, let alone the 32 degrees that we had to ensure in London recently. Trying to sort out my hoard of belongings and pack everything ready to move isn’t proving to be as enjoyable as I would have hoped, seeing as merely moving in my superheated flat is enough to make me break out a sweat.

I wanted to post some healthy ice cream recipes today (like, really healthy. Like, just-made-out-of-fruit healthy) because Liam and I have been living off it lately due to the heat. I just couldn’t find the time between baking this plum, ginger & cinnamon galette, preparing lunch and breakfast for the week, standing on my head, and fulfilling my Netflix-addict needs to actually make some while it was still light.

There is always next time, I guess!

Until then, why don’t you have a slightly more guilty (but not too guilty) treat with this plum galette.

I’m so excited that I can bring you food from my new kitchen soon. YEAH!

What you need:

Pastry:

1 1/2 cups plain flour

1 stick (113g) unsalted butter, chilled and cut into cubes

1/4 teaspoon salt

2 teaspoons honey (I used wildflower honey, it is delicious!)

1/3 cup cold water

Filling:

400g plums (I used 10, which were small-medium sized), halved and pitted, each half sliced into 3

1 tablespoon fresh ginger, grated

1 tablespoon honey (again, I used wildflower honey)

1 teaspoon dried, ground cinnamon

Approximately 1/2 – 1 tablespoon flour, for dusting the pastry before you add the plum topping

1 egg, beaten

 

What you do:

To a large bowl or food processor, add the flour, butter, salt and honey. Either quickly combine with your hands or whizz for 10 seconds. Add the water, and mix this in with your hands again, or if using a food processor, whiz for another 5-10 seconds, until everything is combined and comes together.

Turn out the dough onto a floured surface and kneed a couple of times to make sure everything is combined. Shape into a ball, cover with cling film and pop it into the fridge while you prepare the plums.

Half, pit, and slice the plums. They will contain quite a lot of juice, so pat them thoroughly with kitchen paper. I also like to place them in a sieve to drain while I prepare the rest of the ingredients, and just occasionally give it a stir to make sure the juice gets through the sieve. 

Place the plums, ginger, cinnamon and honey in a bowl and make sure everything is well mixed.

Preheat the oven to 200 C (180 C Fan).

Onto a floured surface, roll out the dough to about 12 inches in diameter. I transferred mine to a pizza stone before I gave it the last rolling out, just to make it a little easier to transfer over. Leaving about 2 inches around the edge, give the dough a light dusting of flour.

Place the coated plums onto the pastry, leaving about 2 inches free around the outer edge. It looks really pretty if you make a concentric pattern, starting in the middle. You can fill in any little gaps when you finish. Next, fold the outer edge of pastry over the plums. You can see my pictures if you are unsure!

Make sure there are no holes or gaps in the pastry, because you may get some leakage. We want all of the plummy goodness to stay inside!

Whisk the egg and brush over the pastry.

Place the galette in the oven for approximately 45 minutes, until the pastry is nicely golden brown.

Leave to cool slightly when you take it out the oven. Serve hot or cold (it is scrumptious both ways!)

 

Get baking, and stay happy!

Alice x

 

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Mains

Aubergine, Courgette & Mozzarella Stacks

There aren’t many things better than a warming, comforting, beefy meal, and I love these aubergine, courgette & mozzarella stacks because they bring about those feelings of comfort that we all love to get from food, while still being healthy. To quote Liam, ‘There’s nothing comforting about a slice of cucumber and a radish’. I have to agree, so it is sometimes good to find healthy food that gives you that feeling of satisfaction. This is one of those meals for me.

I find these stacks quite aesthetically pleasing, in the only kind of way that anything that oozes tomato sauce and cheese out of its sides can. If you look past that though, the orderly layers make them quite easy on the eyes. It is probably my love for order and rules that draws me to this. My mother loves to remind me that when I was younger I would line my crayons up so all the bottom edges were level with each other. Meals like this were made for people like me. But don’t worry, you don’t need a high level of obsessiveness about lines to assemble these, I just like to pretend I do.

One little note on assembly though: When scooping a big dollop of your scrumptious, fresh tomato sauce onto each layer of aubergine, just remember that you need some left for the top! The sauce will stretch that far, easily, but you might have to reel in your first estimation of sauce quantity. I find a dollop (maybe a tablespoon or so?) in the middle of each aubergine is plenty, as it will squish out towards the edge when you add the layers above.

The tomato sauce recipe seems to pop up in loads of meals in our kitchen. It is really robust, and you can always come back to it when you need a tomato sauce for anything else. I actually got the recipe from Paul Hollywood’s book ‘101 Great Breads’, where it is the sauce to top one of his pizza dough recipes. In the original recipe he adds 1 teaspoon of caster sugar though, which I have left out. I’ve made this sauce many times now, and I can honestly say it tastes great either way, so why add sugar when there is no need? Exactly…

I’m always for eating foods and meals with a far ranging set of health benefits, so the combination of the vegetables, tomato sauce and cheese here is a really great one. There are loads of antioxidants in the aubergine, courgette and tomatoes, as well as lots of fibre and low levels of saturated fat. In the cheese, there is actually a whole host of beneficial vitamins and minerals, and obviously calcium! I like getting my quota of fats from foods such as nuts and cheese, instead of naughty foods that also are also rammed full of processed rubbish and sugar.

These aubergine, courgette & mozzarella stacks will keep in the fridge for a few days. Liam and I like cooking these at the weekend and then saving some stacks in the fridge for really quick mid-week meal. Just preheat the oven, as below, and reheat for 15 minutes, until warmed through.

I hope you have as much fun making these as I did! ha!

Makes 6 stacks!

What you need:

2 smaller aubergines (see my ingredients picture) or 1 very large aubergine, cut into 18 equal slices. I think 2 smaller, rather squat aubergines works better because the circles you slice will be larger and more even!

1 large courgette, cut into approximately 18 equal slices

125g ball of mozzarella, ideally cut into 12 slices

Parmigiano-Reggiano (Parmesan), for grating on the top of the stacks (you can get a vegetarian version of this cheese at health food stores, such as Holland & Barrett.)

For the tomato sauce (by Paul Hollywood):

2 tablespoons olive oil

1 small onion, finely diced

1 garlic clove, minced

1 x 400g tin plum/chopped tomatoes

1 tablespoon tomato puree

1 tablespoon fresh basil, chopped

2 bay leaves

Freshly ground black pepper and sea salt, to season

 

What you do:

First, get started with the tomato sauce, then prepare everything else while this is simmering away.

Heat the oil in a pan over a medium heat, then add the onion and cook until soft and translucent, stirring regularly. Add the garlic and cook for another minute. Add the remaining tomato sauce ingredients. If using tinned plum tomatoes, break them up in the pan. Stir everything together and leave to simmer over a low-medium heat for around 30 minutes, stirring occasionally. Remember to remove the bay leaves before using the sauce.

Now prepare and cook the veg:

Slice the aubergine(s) across the width, into 18 slices, approximately 1cm thick (see image). Cut the courgette into 3 equal pieces, then slice each along the length into approximately 6 equal pieces (again, see image!) For each stack you need 3 slices of aubergine, and at least 3 slices of courgette (the number of courgette slices is not so important, as you can place multiple slices in each layer).

I find it helpful, now, to arrange the sliced aubergine and courgette into stacks. You can see how your slightly different-sized slices of veg will pair together. The order I like is: aubergine, 2x courgette, aubergine, 1x courgette, aubergine, at this stage.

Heat a skillet pan over a medium heat and place in it a stack-worth of veg slices. You can brush the slices with oil if you want, but I don’t. Cook on each side until slightly charred and cooked through. Make sure the pan is not TOO hot because the veg will char on the outside but not cook properly all the way through. Place on a couple of layers of kitchen roll to soak up any excess juices.

Preheat the oven to 220 C (200 C Fan).

Assemble your stacks! I photographed each step here, so you can see the order in which I assembled mine. I put them together in the oven dish so there is no unnecessary transportation before they are cooked. Aubergine, tomato sauce, courgette, mozzarella, aubergine, tomato sauce, courgette, mozzarella, aubergine, tomato sauce, Parmesan!

Place in the oven for approximately 12 – 15 minutes, until the stack is warmed through and the cheese on top is lovely and golden brown.

Serve with a salad. I just throw together whatever is in my fridge/cupboard – usually some green leaves, red pepper, red onion, cherry tomato and cucumber, with balsamic vinegar splashed over the top.

 

I hope you like these beefy little stacks just as much as we do.

Stay happy!

Alice x

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Breakfast, Snacks & Treats

No-Bake Cranberry & Macadamia Granola Bars

Who doesn’t love a granola bar, hey? I used to eat them all the time as a snack, but then stopped as I was put off by all the junk and refined sugar that is in them. You don’t need high maltose corn syrup, sugar, honey and fructose, ALL in ONE bar. Well, according to some on the supermarket shelf, you do. Because of this, it has been a while since I’ve had the pleasure of tucking into one of these (I have to admit, they are yummy). Why didn’t I make my own before now? I have no good answer for that. However, I have ventured down the homemade granola bar route now, and I am quite sure I shall never return!

A good friend of mine asked me to make a ‘no-bake’ granola bar recipe for her, so I started googling straight away! Why no-bake? I have no idea, you would have to ask her that, but I cracked on, no questions asked (I was excited!), to find what I thought would make a healthy yet really satisfying bar. What are good friends for, if not to make scrumptious recipes for one another?!

I’m so glad she asked actually, because Liam and I have spoken recently about making some, but we never actually got pen to paper, or fingers to laptop, to create or find a recipe we wanted to make. Not enough hours in the day, and all that nonsense.

From my research on the ‘no-bake’ element of anything granola-like, I seemed to find that there may be a problem of binding everything together strongly enough, so when you pick up a bar at one end, the other end doesn’t fall off. There were all sorts of suggestions flying around the internet. Some recipes use coconut oil, some use peanut butter, and others use mashed banana. I decided to go with using cashew butter. I thought a nut butter sounded like it would do the job well, but I didn’t want that well-known peanut butter taste in my bars. I preferred a more mellow, creamy taste that you get with cashew butter.

Then came the almighty decision of what to actually put in the bars. Anyone who knows me well, will know that I hate making decisions. I really hate making decisions when there is too much choice, mostly because I want more than one of the choices, and I’m worried that my choice will turn out to not be the best one in the end. This may sound like a problem, but in reality it involves situations such as ‘which snack shall I buy from Pret?’ or ‘what shall I get for lunch from Pho?’ Hardly life or death decisions.

In the end, after much internal debate, I settled on cranberry and macadamia for the main elements. Why? Well, I didn’t just want to put something in there that I ate every day, or that I don’t regard in my mind as a ‘treat’. I wanted to make my mouth water when I thought about them, basically. So that part was settled.
As I’d taken all that time to choose the stars of the show, or bar, I didn’t want to overpower them with loads of other nuts, seeds or fruit. I chose just one extra, a popular seed for granola bars: pumpkin seeds – scrummy little nuggets of nutrition. For a little bit of extra sweetness, I added a small amount of agave (or honey, if you want to substitute), and cinnamon.
I like that you can taste each element of the bar, as one ingredient doesn’t overpower the rest.
Regarding the ability of the bar to crumble despite your best efforts, it is best to keep them in the fridge. This keeps the nut butter more solid, and I found this does actually keep them together really well. I like to eat mine in the afternoon, to give my morale a little pick-me-up while I’m slogging away in the lab (ha), so I take it to work wrapped in a little bit of kitchen foil and pop it in the fridge until I’m ready to eat it.
I just realised, this is another oat recipe! Oh well, I guess this just shows you another super easy way to make them into something delicious.

These granola bars are definitely a healthy alternative to the store-bought kind, and these ingredients together will provide you with a little hint of indulgence. Lovely!

This is what you need:

1 cup whole rolled oats

80g (I estimate about 1/4 cup) of nut butter (I used cashews for their lovely creaminess)

50g dried cranberries

50g macadamia nuts

25g pumpkin seeds

2 tbsp agave nectar/honey

1 tsp cinnamon

This is how you make them:

Mix all the ingredients in a big bowl.

Line a baking tray with greaseproof paper and press the mixture into it, making sure to pack it in really tight. If the mixture doesn’t fit the tray, don’t worry! just cram it all up to one side (like i did – pictured 2 images above).

Pop into the fridge for at least a few hours, before cutting into bars. I made 8 – I find this makes nice sized bars.

Keep them in the fridge in a sealed container.

When I take one to work, I wrap it in kitchen foil/cling film and keep it in the fridge until I eat it.

I hope you enjoy these. Liam and I sure did!

Stay happy,

Alice x

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Breakfast, Make-ahead

Bircher Muesli

Bircher muesli is one of my favourite breakfasts. Especially at the minute, when there are luscious, fresh, locally-grown berries for sale everywhere, just ready to become the topping for my creamy, oaty breakfast. My favourite has to be strawberries and blueberries/raspberries (which anyone will know if they happen to quickly glance at my Instagram account). I’m a berry addict! Although, I am also partial to a topping of banana or dried figs.

I’ve not had much time to experiment with my breakfasts lately as I’ve been bogged down with preparation for my mid-PhD report/presentation/viva, but this trusty muesli has had my back. It is always there to put a smile on my face and a spring in my step. All I have to do is make sure I remember to prepare the muesli on a Sunday evening (which is super easy) and I am then provided with a quick and nutritious breakfast for the next five days – perfect for the working week, when I don’t really have to the time in the morning to be slaving away over breakfast.

Thankfully, I successfully completed my PhD upgrade, and I’m now looking down the bleak and frightening road that leads me to the end. At least for now my time has freed up a little, and I can concentrate on cooking up some good food to keep me healthy through the tough times ahead! Sometimes it is hard to stay on track, especially after a bad day (or bad week!) in the lab, but I find that lots of pre-made meals, such as this Bircher muesli, makes it a lot easier to shun the foods commonly associated with ’emotional eating’.

I tend to stick with breakfasts that are ‘pre-made’ (maybe I should change that phrase to ‘pre-homemade’?) because they mostly involve a lot of oats. I have a thing for oats, if you hadn’t noticed. The fibre in them is really great for digestive health and cholesterol levels, and they have loads of great minerals, such as manganese, selenium and phosphorus, that we require for numerous different cellular functions.

There’s nothing better that starting your day with this!

This is what you need:

180g whole rolled oats

350ml water

1 tsp cinnamon

50g raisins/mixed dried fruit

40g almonds, chopped

25g coconut flakes

1 apple

1/2 cup Greek yoghurt (not pictured – oops!)

(You can play around with the amounts and types of nuts and dried fruit you use – the ones here I guess are guidelines.)

This is how you make it:

Add the oats, cinnamon, dried fruit and nuts to a large bowl. Add the water, cover in cling film (or put into a tub and seal the lid).

Leave to soak overnight.

In the morning, grate the apple. Mix the grated apple and Greek yoghurt into the oats.

Keep it in the fridge in a covered bowl for the next 5 days! If it separates a little, just give it a stir before you scoop some out into your bowl.

Stay happy,

Alice x

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