Wholesome baked oats with banana, peanut butter, pecans and raisins
and other healthy breakfast ideas
Hello friends and welcome back!
While I’m not working on making ultra-delicious food for clients and you, I have been focused on a healthy eating and lifestyle regime over the last 20 months. I’m always experimenting with making recipes higher in fiber and protein while keeping them as whole as possible. I aim to add as much plant diversity to my diet too. Targeting a minimum of 30 different plant sources a week is now fairly easy for me to accomplish. According to the American & British Gut Project study 2019 (the largest gut study ever conducted) this is the sweet spot for optimal gut biome health.
I have been playing around with baked oat recipes. They are loaded with fiber and whole food goodness, replacing cooking on the stovetop. This is great for meal prep and saving time on busy mornings.
My baked oats include 8 different plant sources but could be 12 if included in a blend of seeds and a mix of sultanas and raisins. To find out how to add up your 30 a week you can read this fun article on the subject.
Simply microwave the baked oats when you need them. You can use Erythritol instead of sugar (low GI and has almost no calories), or a combo of half sugar and half artificial sweetener, but also maple syrup, brown sugar, or honey if you prefer. Baked oats are naturally gluten-free too.
I added protein powder to get the levels up, but you could leave that out. You can adapt and play with the base recipe to suit your taste. Adding other nuts, seeds, or dried fruit such as cranberries or fresh or frozen blueberries. I love the combination of blueberries, bananas, and peanut butter in a smoothie and muffin.
You could even add chocolate chips as I have seen many people do, but I love the combination of these flavours, and chocolate for breakfast does not fit in with my current health goals.
This is my recipe for baked oats with banana, raisins, pecans, and seeds.
Here is another recipe that is packed with plant diversity and the healthiest muffin recipe on my website. I have had amazing feedback from you guys on this one and I am so glad you love it too.
Healthy breakfasts
Healthy will mean different things to different people these days. In my case, I opt for a predominantly wholefood diet, high in lean protein, lowish fat, low GI, Mediterranean focussed, and filled with lots of fruit and vegetables. I am always targeting high fiber and adding legumes where I can replace some of the white carbs. I try to make each of my main meals balanced and never exclude any food group, particularly not protein or carbohydrates.
No food is bad for you, it’s in the dosage. A bit of everything can be included when you keep your overall diet in good shape. Let me know in the comments if you would like to see more healthy recipes.
This is the most delicious Turkish dish of scrambled eggs with red & green peppers, tomatoes, garlic, and chilli. I love it equally as much for supper. It’s loaded with flavour and vegetables and low in fat.
Easy and healthy high-protein cottage cheese waffles
These are a delicious and light bread replacement. I love to top them with salady bits, sliced avocado, cottage cheese, boiled or poached eggs, and a twirl of smoked salmon or trout.
This is a delicious recipe inspired by Ottolenghi and packed with vegetables including spinach and mushrooms. This is one of the best ways to get a lot of vegetables in for breakfast.
Healthy Air Fryer frittata with vegetables
This is on repeat in my house and great for meal prep. I reheat for a speedy breakfast or lunch and constantly change the vegetables I add. A good way to get spinach or other dark leafy greens in too.
Egg and bacon in bread baskets
Inspired by an iconic dish on the Nice Cafe menu in Parkhurst, these are a delightful and full way to feed a few people for breakfast or lunch. I added anchovy butter to the edges to take it to the next level.
For a less healthy breakfast but my favourite ultra-luxurious recipe for honey nut granola.
All my breakfast recipes
My best egg recipes
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Sam x