Three Seeded Porridge Bread

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All sorrows are less with bread.

MIGUEL DE CERVANTES, Don Quixote

I would like to thank my Mammy for introducing the M&B Kitchen, to this delicious creation over the festive season in Ireland. I have created my own recipe calling it “Three Seeded Porridge Bread”. Over the weekend I got my bake on and the bread was devoured. In my strongest Midlands accent “there was a grand smell wafting throughout the house”.

Grotto (2007) discusses the health benefits present in the ingredients:

  • Oats – Vitamin E, B vitamins, Calcium, Magnesium, Potassium, Selenium, Copper, Zinc, Iron and Manganese. Oats contain both soluble and insoluble fibre which have digestive benefits.
  • Natural Yogurt – calcium source and contain probiotics. Research suggests that probiotics contain immune boosting properties and enhance intestinal tract health (Grotto, 2007:353)
  • Flaxseed – Omega 3 source and contains both soluble and insoluble fibre.
  • Pumpkin Seeds – Omega 3 source and phytosterols.
  • Sesame Seeds – contain phytosterols research suggests that phytosterols might fight heart disease.

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Made From Scratch

*10-12 Slices (this will vary depending on the size of the slice you cut)

360g Organic Oats

500ml/450g Tub Non Fat Yogurt (I used Glenisk Non Fat Yogurt)

2tsp. Baking Soda

Pinch of Salt

3 Tbsp. Flaxseed

2 Tbsp. Pumpkin Seeds

2 Tbsp. Sesame Seeds

3-4 Tbsp. Almond Milk or Milk

Made

  1. Preheat oven 180 and grease the loaf tin. I used grapes oil to grease the tin.
  2. Weigh out oat mix and pop in a large mixing bowl. Add salt and seed mixture. Gently mix together.
  3. In a separate bowl pour in yogurt and add baking soda. Allow to sit for a few minutes. It will fizz up! Add 3-4 Tbsp. almond milk.
  4. Next add yogurt mixture to oats and mix until well blended and a dough like consistency is formed. Make sure the oats are well blended with the yogurt mixture.
  5. Pour porridge bread mix into the loaf tin. Pop in oven for 60 minutes. Remove from tin at 60 minutes and pop back in the oven for another 10 minutes to make it crispy. Bread cooking time 70 minutes in total.
  6. Allow to cool or not and lather with kerry gold butter.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch #makeandbakefromscratch and Facebook: Make & Bake From Scratch

Eat the rainbow, don’t chase it x

References

  • Grotto. D, RD, LDN. (2007) 101 Foods that could save your life. Bantam Books. New York.

Man Flu Soup

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Man flu is described as illness that causes the male species to become helpless and sicker than any other family member. In females; it is described as cold. Therefore, I concocted this “Man Flu” soup recipe to rescue the male of the house from his man flu death bed.

The Christmas holidays have come and gone. It is a time of year when us humans are suppose to chill out. However, we burn the candle at both ends; throughout the festive season trying to meet family and friends far and wide discussing the world at length. By the time New Years rolls around we have contracted head colds, snuffles, sinus, sore throats and coughs. I am guilty too. So whether you are male or female this recipe will provide you with an abundance of nutrients to rock in 2016!

Grotto (2007) discusses the benefits of the ingredients:

  • Carrots – fibre, manganese, niacin, beta-carotene, potassium, Vitamin B6 & C.
  • Peppers – Vitamin C, beta-carotene and inflammation reducing phytochemicals.
  • Pumpkin – fibre, potassium, selenium, Vitamin A, beta-carotene and lutein.
  • Sweet Potatoe – Vitamin A,C, B6, manganese, potassium and fibre.
  • Garlic – Bacteria killer properties known as “Allicin”.
  • Turmeric – Anti-inflammatory properties.

Made From Scratch

4 carrots

1 large red pepper

200grams Pumpkin

1 large sweet potatoe

4-5 garlic cloves

1 tsp. turmeric powder

1 stock cube or 1.5 litres fresh stock.

Made:

  1. Chop (wash first) all the vegetables. I leave skin on carrots and sweet potato for extra fibre. Remove the skin if it is bad.
  2. Add 1tsp. grapeseed oil to large saucepan. Saute all vegetables.
  3. Add stock cube and 1.5 water. Bring to the boil. Simmer.
  4. Once all veg is soft , blitz.
  5. I added 0% fat greek yogurt , lemon zest and toasted chickpeas on top.
  6. Serve, enjoy and take some time to reflect.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch #makeandbakefromscratch and Facebook: Make & Bake From Scratch

Eat the rainbow, don’t chase it x

References

  • Grotto. D, RD, LDN. (2007) 101 Foods that could save your life. Bantam Books. New York.

Thai Green Curry Chicken Salad

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Everytime I make a trip back to Ireland, I love planning a day in the big schmoke. Of recent I have become particularly fond of Staple Foods, Dublin. It is a chilled out spot that offers decadent salads and coffee. I know chocolate cake is decadent but so are the salads created in Staple Foods. These salads are shredded with roast chicken, homemade pesto , toasted hazelnuts and celeriac. Back in Abu Dhabi, I am yet to root out any salad that matches the abundant flavours present in the Staple Food salads. So , I decided to construct my own and I present “Thai Green Curry Chicken Salad”.

Recipe

(Serves 2)

2 Free Range Chicken Breast

Thai Choice Green Curry Paste

1 Garlic Glove

Giant handful of Spinach Leaves

1 Carrot 

Fresh Pineapple Chunks (I bought pre-chopped pineapple from the supermarket)

Handful Fresh Basil 

Handful Fresh Coriander

Avocado

Squeeze lime juice.

Make from Scratch 

  • Poach chicken breasts with one garlic clove – allow to cook through. Once this is done, pop the chicken fillets in the food processor , one garlic glove and 1/2 tsp. green curry paste (add more if you want spicey).
  • Wash all veggies. Peel and grate carrot. Cut the pineapple into chunks. Add fresh spinach to the food processor and shred , be careful not to overdo it. Tear the fresh herbs into small pieces. In a large mixing bowl add shredded spinach, grated carrots, and freshly torn herbs. Mix together with hands.
  • In a separate bowl add chopped avocado, squeeze of lime juice and pinch of salt.
  • Layer up. Get your plate and layer up the all the salad. Add chicken, avocado and pineapple. Toasted nuts would be nice on top too for extra flavour. I sprinkled blue cheese on top!

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch #makeandbakefromscratch and Facebook: Make & Bake From Scratch

Eat the rainbow, don’t chase it x

Review: Bodytree Studio & Nectar, Abu Dhabi.

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“Mindfulness helps you go home to the present. And every time you go there and recognize a condition of happiness that you have, happiness comes.” ~ Thich Nhat Hanh.

As the weeks roll into one another I am slowly piecing together all the health & wellness places in Abu Dhabi. My most recent discovery is the Bodytree Studio . They offer an array of classes from Yoga, Pilates, Ballet, Barre and Zumba. Pre and post natal Yoga and Pilates classes are offered as well as breast-feeding support education. I have taken a fancy to Ashtanga Yoga and class members vary from beginners (like me) to super yogis. They sell beautiful active wear for ladies, brands like Onzie and Lorna Jane. The vibe in the studios is very chilled, friendly, relaxing and helpful. Nestled in the Bodytree Studio is a cafe called Nectar.

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For me, Nectar is a little slice of heaven. It offers juices, smoothies, fresh wheatgrass shots, ginger shots, coffee and tea. You can pop in after a class, chill out and have a chat with fellow class members. Nectar grow their own wheatgrass and make their own cashew milk. There is both dairy and non dairy options.

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Today I tasted a “Bounty Smoothie”, the staff are exceptionally helpful, I asked to omit dates and add some cacao nibs as I do not have a sweet tooth. They can tailor the juices and smoothies to your taste buds and there is the option to add organic whey protein, chia seeds, goji berries  or manuka honey. The smoothie was delicious and satisfying. I will be ordering it again.

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DSC_4185So whether you are looking to join a class or chill out in Nectar you will get your health fix in Bodytree Studio. I will be back.

Nourish your body from the inside out x