Sweet potato breakfast muffins

I absolutely love whipping up foods that can be taken on-the-go for breakfast or as a snack! We all lead busy lives and some mornings you choose an extra 20 minutes in bed over having breakfast before you leave! But why not have the best of both world and prepare yourself with a batch of nutritious muffins that you can grab and go!

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These go perfectly with Greek yoghurt!
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INGREDIENTS
1 large sweet potato or 2 small ones
2 small bananas, mashed
1 tsp vanilla essence
1 tsp pumpkin spice (or a mix of cinnamon, nutmeg & ginger)
1 egg (or flax seed egg)
1 tbsp flax seed
1 cup wholemeal flour
1/2 cup oats
1 tsp baking powder
Chopped walnuts to decorate (optional)
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METHOD (makes 6)
Bake your sweet potato in the oven for around 40 mins until completely cooked and nice and soft. Remove the skin. Mash the sweet potato in a bowl and add the banana, egg, vanilla, baking powder and flax seed. Mix well until combined then add the spices and the flour and oats. Once combined, distribute the mix in to 6 cupcakes cases and bake in the oven for 15 mins – Enjoy!

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Carrot cake bread

carrot cake bread

I am so excited about this recipe! Carrot cake is such a classic and I love all the spices you can add to it to make it even more delicious. I used a mix of ginger, cinnamon and nutmeg to really enhance the flavour of this recipe and topped it with a creamy vanilla icing.

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Ingredients 

  • 1 medium carrot, grated
  • 2 medium ripe bananas, mashed
  • 2 eggs (can use flax seed to make it vegan)
  • 1/2 cup soy milk
  • 1/3 cup ground almonds
  • 1/3 cup maple syrup
  • 1 tsp vanilla extract
  • 1 1/4 cup wholemeal bread flour
  • 1 tsp baking powder
  • 1/2 tsp salt
  • 1 tsp cinnamon
  • 1/2 tsp ground ginger
  • 1/4 tsp nutmeg
  • 1/3 cup desiccated coconut
  • 1/2 cup chopped walnuts (optional)

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Method 

  1. Preheat the oven to 180 degrees celsius and line a 1lb loaf tin with either baking paper or coconut oil to grease it. You can also buy silicon tins that work really well too!
  2. In a bowl, mash the banana, whisk the eggs, and add the milk, maple syrup and vanilla. Then add the cinnamon, ginger, salt and nutmeg.
  3. Add the flour, ground almonds, desiccated coconut and baking powder to the bowl and mix until combined. Fold in the grated carrot. If you’re using chopped walnuts, add those too!
  4. Pour the mixture into the prepared tin and bake for 30-40 minutes until knife comes out clean.

Vanilla icing

  • 2 cups of icing sugar
  • 1 tsp vanilla extract
  • water
  1. Mix the icing sugar and vanilla extract in a bowl, and gradually add water until you achieve your desired consistency.
  2. Ice the bread once the bread is completely cool and top with a dusting of cinnamon (optional)

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Carrot Cake Breakfast Bars

CARROT CAKE BREAKFAST BARS

I posted these on my instagram last week and I think they have been my most popular recipe so far! They are super easy to whip and make a great on the go breakfast bar or mid morning snack.

Recipe

100g jumbo oats
1 small carrot, grated (about 40g)
1 tsp baking powder
1 tsp ground cinnamon
1⁄2 tsp ground ginger
1⁄4 tsp nutmeg
1 Egg (can use flaxseed egg if vegan)
2 tbsp maple syrup
1 tsp vanilla extract
1 large ripe banana, mashed

Method 

Mix all ingredients in a bowl and mould into a dish lined with baking paper. Bake in the oven at 180 degree Celsius for approx 25 mins. Allow to cool and cut into squares.

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Chocolate protein porridge

It is so nice to know how many of you love my porridge bowls and by popular demand I have written up the recipe for my protein chocolate porridge bowl! Now particularly in the Winter months, I just find it so warm and comforting to start my day with a lovely indulgent breakfast bowl that is also a very healthy breakfast to get you going in the morning!

Oats are an excellent source of complex carbohydrates which means they are slow releasing carbs that will keep your blood sugar levels balanced throughout the morning. I add protein powder to my porridge bowls because they keep you fuller for so much longer; so if I know I have a busy morning ahead and may not have time to eat until lunch time –  I always opt for a protein porridge bowl!

In addition to the chocolate protein powder I like to add cacao powder. Not only does cacao provide us with additional health benefits but it also makes the recipe just that more indulgent and tasty! You can read my blog on the benefits of cacao here.

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Ingredients

  • 50g jumbo oats (these are the larger oats- can also use smaller ones)
  • 300ml plant based milk (I usually use cashew or almond)
  • 1 scoop of chocolate protein powder
  • 3 heaped teaspoons of cacao/ cocoa powder

Toppings

  • A sprinkle of coconut flakes
  • A handful of almonds
  • Optional: fresh berries

Method

  • (The oats should take around 5-6 minutes to cook)
  • Heat a saucepan on a medium heat and pour your milk of choice and the oats in to the pan.
  • Stir every so often for 3-4 minutes then add the protein powder and the cacao powder.
  • Continue to stir the porridge so that you mix in the chocolate powders to the oats, snd you will notice the mix start to thicken and bubble. Be careful not to let the mixture stick to the saucepan. (You may want to add more milk depending on your desired consistency). Continuing to stir it with a wooden spoon will prevent this.
  • Pour the cooked porridge in to a bowl and top with your choice of toppings.
  • Enjoy!

I love to switch it and add different toppings every time- you can see my different porridge bowls on my instagram page.

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Apple cinnamon oat bars

Now this recipe is very similar to my strawberry oat bars as I used the recipe for them as a template for this one. However, my apple cinnamon oat bars are also inspired by the autumn season and taste absolutely delicious as the flavours I have use have worked perfectly together. Whether you keep them in the fridge as a snack, or grab one before you leave the house for a breakfast on the go… these little bars are perfect being that they contain complex carbs, healthy fats, fruit and protein which is provided from the oats. (and of course they are sweetened with a little bit of sugar)!

Ingredients

  • 1 cup of rolled oats
  • 3/4 cup of whole wheat flour (can use plain or self raising)
  • 1 teaspoon of cinnamon + an extra sprinkle
  • 1/3 cup of brown sugar + 1 teaspoon
  • 4 tablespoons of melted ghee butter
  • 4 tablespoons of water
  • 1 teaspoon of vanilla essence
  • 1 medium apple (cut into thin slices)

 

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Method

  • Pre-heat the oven to 180 degree celsius. Prepare a baking tray around 2- 3 inches deep and 10 inches by 8 inches (these are rough measurements). Place baking paper in the tray.
  • In a bowl, combine the oats, flour and 1/3 cup of brown sugar. Add the melted ghee, water, 1 teaspoon of cinnamon and vanilla essence, and mix until all ingredients is combined together.
  • Set aside 1/2 a cup of this mixture and use the rest to line the baking tray. You can use your hands to spread the crust evenly in the tray and then set aside.
  • Cut your apple into think slices and cover the top of the crust (as shown in the photo). Then sprinkle across 1 tablespoon of brown sugar and finish off with a dusting of cinnamon. Then spread the 1/2 cup of the crust mix that you set aside across the top of the apples.
  • Bake in the oven for 35-40 minutes. Once baked, it is important to let them cool properly as the bars will harden slightly whilst cooling.
  • You can then remove them from the tray, allow to cool further and then cut evenly into squares.
  • Note: these oat bars should be stored in the fridge (in a container or wrapped in cling film) and will last for around 5 days. You may also freeze these bars by cling filming them and storing in the freezer.

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Follow me on instagram to see me post recipes daily!

Enjoy! SHK x

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Green smoothie bowl

green smoothie bowl

So I have recently shared some of my lovely smoothie recipes with you but today I am sharing this very green, very nutritious, smoothie bowl with you that is almost like a meal itself… I have combined complex carbs, healthy fats, protein and micronutrients (everything that makes up a well balanced meal) to achieve this deliciously healthy smoothie bowl.


I have used Strong roots frozen ripe avocado halves that are just perfect in a smoothie bowl. I know the struggle of never being able to find a perfectly ripe avocado well this is why ripe frozen avocados are just perfect to have in the freezer! To achieve this lovely green colour I have also added frozen spinach. I absolutely love using spinach in my smoothies as its a great source of zinc, fibre, folate and many other vitamins! My reason for freezing it? It goes out of date so quickly! Freezing it will make it last longer whilst retaining all its vitamins.

I have also (as always) added Rejuvenated’s  banana protein powder- Follow link https://www.rejuvenated.co.uk/my/sophies and use code ‘new’ for your 10% discount!

Okay, so on to the recipe:

Ingredients:

  • 1 half of frozen avocado
  • 1 scoop of Rejuvenated’s  banana protein powder
  • 1/2 cup of chopped mango
  • 1/4 cup of almond milk
  • 1/2 of frozen spinach
  • A few cubes of ice

Blend in a vitamix of smoothie blender and pour into a bowl- enjoy with toppings if you wish! For an extra boost of nutrients I have topped mine with Two Birds cereals super seeds, blueberries and raspberries.

Follow me on instagram to see me post recipes daily!

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Strawberry oat breakfast bars

Good afternoon! I have been working on a new breakfast recipe and I really think we have a winner here! So to cut a long story short we had A LOT of strawberries in the fridge to use up so naturally I start playing around with some recipes… I have found in the past that strawberries do not always work as well as other berries such as blueberries and raspberries in my bakes however these bars are a game changer! They’re perfectly sweet and made up of complex (slow releasing carbs) and packed with antioxidants. They are also a good source of protein as I mainly used oats for the crust. So really an all round perfect on-the-go breakfast if you’re rushing to get out of the house in the morning! They are also suitable for vegans.


Ingredients 

  • 1 cup of rolled oats (I use quaker oats)
  • 3/4 cup of whole wheat flour (can use plain or self raising)
  • 1 teaspoon of cinnamon
  • 1/3 cup of brown sugar + 1 teaspoon
  • 4 tablespoons of melted coconut oil
  • 4 tablespoons of water
  • 4 drops of vanilla spice holy lama OR 1 teaspoon of vanilla essence
  • 2 cups of strawberries (diced)
  • 1 tablespoon of fresh lemon juice

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Method

  • Pre-heat the oven to 180 degree celsius. Prepare a baking tray around 2- 3 inches deep and 10 inches by 8 inches (these are rough measurements). Place baking paper in the tray.
  • In a bowl, combine the oats, flour and brown sugar. Add the melted coconut oil, water, cinnamon and vanilla essence, and mix until all ingredients is combined together.
  • Set aside 1/2 a cup of this mixture and use the rest to line the baking tray. You can use your hands to spread the crust evenly in the tray and then set aside.
  • Use 1 cup of your diced strawberries to layer the crust. Then sprinkle the lemon juice across the top of the strawberries and sprinkle the 1 teaspoon of brown sugar. You can move the strawberries around with your fingers to ensure they’re covered with both the lemon juice and sugar. Then add the rest of the strawberries and spread the 1/2 cup of the crust mix that you set aside across the top of the strawberries.
  • Bake in the oven for 35-40 minutes. Once baked, it is important to let them cool properly as the bars will harden slightly whilst cooling.
  • You can then remove them from the tray, allow to cool further and then cut evenly into squares.
  • Note: thes strawberry oat bars should be stored in the fridge (in a container or wrapped in cling film) and will last for around 5 days. You may also freeze these strawberry oats bars by cling filming them and storing in the freezer.

 

Enjoy! SHK x

You can see more of my sweet and savoury recipes that are uploaded daily to my instagram page!

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Sophie’s healthy smoothies

Rise and shineee! Hello everyone! So I think at times a lot of us are guilty of not packing in that all important 5-a-day… Although in my opinion it should be more; and in our busy lives it can be difficult to opt for the healthier option when we are always on the go… I always find that smoothies are the perfect solution for both of these things! A smoothie a day is a great way of packing in a whole load of nutrients, so today I am sharing with you my 5 favourite smoothie recipes.

Green protein smoothie

  • 1 small banana
  • 1/2 cup of spinach
  • 1/4 cup coconut water
  • A splash of almond milk
  • 1 cup of ice
  • 1 scoop of banana protein
  • 1/2 avocado

Raspberry and banana smoothie

  • 1 cup of raspberries (can use fresh or frozen)
  • 1/4 cup of almond milk
  • 1/2 cup of greek yoghurt
  • 1 large banana
  • 1 cup of ice

Acai bowl breakfast smoothie

  • 2 teaspoons of acai powder
  • 1 cup of frozen berries (I mixed blueberries and raspberries)
  • 1 banana, frozen
  • 1/4 cup of oats
  • 1 cup of soya milk
  • 1 scoop of hemp protein powder

Topping: Two birds cereals hemp and chia mix

Blueberry and banana smoothie

  • 1 banana
  • 1/2 cup of frozen (or fresh) blueberries
  • 2/3 cup of cashew milk
  • 1 scoop banana protein powder
  • 1 cup of ice

Strawberry and banana smoothie

  • 1 banana
  • 1/2 cup of strawberries
  • 1/2 cup of pineapple chunks
  • 2/3 cup of almond milk
  • 1 scoop of vanilla protein powder
  • 1 cup of ice

To stay up to date with my recipes please subscribe to my website and follow my instagram page @sophieshealthykitchen 🙂 x

3 ingredient pancakes

Hello subscribers! I realised I haven’t posted in quite a while now but hopefully you’ve been keeping up with my instagram as I you can always see my latest foodie pics and recipes there! I decided to share my go- to pancake recipe on a blog post as it is so incredibly easy, super nutritious and high in protein! You’re probably aware from my instagram posts that breakfast is my absolute favourite meal of the day (by far) and these pancakes can also be whipped up and enjoyed for lunch too- because who doesn’t love breakfast for lunch!

So… all you need is 2 eggs, 1 banana and 1 scoop of protein powder- that’s it! You can use a protein powder of your choice but do try and make sure they do not contain lots of added sugar or harmful sweeteners.

I am not a strict vegan however, I do enjoy a plant based diet in which I also eat eggs and fish. I do not eat animal meat therefore always opt for vegan protein powders- but like I said, any protein powder of your choice will work for this recipe!

Ingredients

  • 2 medium eggs
  • 1 mashed banana (preferably ripe)
  • 1 scoop of protein powder
  • coconut oil for greasing the pan (can also use alternative oils to suit preference)

Toppings

  • Greek yoghurt
  • Mixed berries
  • Almonds
  • (Or whatever else you fancy!)

Method

  • In a bowl, mash the banana and whisk together with the 2 eggs. When the mix is smooth, add in your scoop of protein powder. You may want to whisk your mixture for a smoother finish however, I like it a little bit chunky!
  • Heat a pan over the heat adding 1 tablespoon of your choice of oil- alternatively I use a coconut oil spray. 
  • Pour on 2 tablespoons of mixture to form 1 pancake- depending on big your pan is you may be able to do 2 or 3 at a time. When you see the pancake start to bubble slightly, flip it over to the other side.
  • You may need a little extra oil for the pan in-between cooking the pancakes.
  • Place the pancakes on a plate and enjoy with your favourite toppings!

Topping ideas: Nut butter, fresh berries, greek yoghurt, mixed seeds/ nuts, chia seed jam, chocolate spread

You can see from my pictures that I love to enjoy my pancakes with greek yoghurt, nuts and berries!

You may also like my vegan berry pancakes or my buckwheat pancakes.

Remember to follow my instagram page to stay up to date with SHK!


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