Yogurt

Overnight Oats with Chia Seeds – 3 variations

| roeliaschoeman

Okay, so after falling off the ‘healthy eating’ wagon for a good couple of months, I haved decided to pull myself up by my bootstraps AGAIN!  And again realising that planning and prep is EVERYTHING.  Otherwise it is so easy to eat all kinds of nonsense.

Yes, here I go again with my overnight oats!  🙂

I did it slightly different this time around – made a batch without adding any fruit, etc – simply because I didn’t know by how much the chia seeds will expand.  So I made an ‘oats mix’ batch and then divided it into 3 portions – and added fresh fruit and nuts on the day 🙂  So it works great if you don’t have time to prep breakfast every day.

So, here is the ‘basic’ mix:

90g raw oats

175ml fat free plain yogurt

250ml fat free milk

15ml chia seeds

Mix it all together and leave overnight in the fridge.  If the mixture is too stiff, add a bit of milk the next day.

 

Day 1:  added freshly pureed pear and almonds (yes, crappy photo/filter) – ‘pear’ doesn’t photograph well!

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Day 2:   With Blueberries – simply added a handful of blackberries – easy peasy 🙂

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Day 3:  Layered with caramelised nectarines (sprinkled with a liiiiitle bit of brown sugar and honey), and topped with a bit of nuts and honey.  Can’t get any easier!

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Couscous Chickpea Salad with Herby Yogurt Dressing

| roeliaschoeman

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Serves 1

 

90g couscous (prepared)

1/2 tin chickpeas (drained)

50g cherry tomatoes, halved

1 Granny Smith apple, chopped

Salt and pepper to taste

Lettuce to serve

Dressing:  120g plain, fatfree yogurt.  1/2 handful chopped fresh mint and coriander

 

Mix the couscous, chickpeas, cherry tomatoes and apple together and season.  Serve on lettuce leaves and drizzle with dressing!

 

How easy is that?? 🙂

#MeatlessMonday

 

Smoooooth Smoothies!

| roeliaschoeman

I love smoothies!  It is quick and easy snack or even meal (breakfast! yay!)  And it is a very convenient way to get your fruit and veg servings in one go.  I dreaaaam of a Nutribullet (Dear Santa… is it too early to ask… promise I will be GOOD!), but for now, my little stick blender does the trick!

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First up – Banana and Mango smoothie. 

What I omitted when I made this one was some crushed ice (was in too much of a hurry!), but you can definitely add some.  I used frozen banana though, it also help to coooool your drink.

1 banana (frozen if you are prepared!), peeled and cut into chunks

1 mango, peeled and cut into chunks (I know it is more expensive, but I prefer to buy mangos prepared already, what a mess to clean!)

100ml vanilla yogurt

100ml fat free yogurt

And now, a short cut to tropical goodness – 1 few drops of coconut essence.

Blitz and enjoy!

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Don’t you just love these tiki glasses??  Got it from Mr Price Home – got get some 🙂

Banana and Apricot smoothie

Yes, there is a theme – I believe that all smoothies MUST have at least one banana in!  Especially if you want to enjoy a filling and smooooth drink.

And as above – I use a mix of milk and yogurt, otherwise it may be too thick or too thin!

So the only difference – I replaced the mango with 4 apricots. Lovely and sweet!

And that is smoothies for you – you can mix up your fruit options, maybe even add some veggies, like spinach or celery.  For a more filling breakfast, mix in a portion of raw oats or All Bran flakes!

 

Moroccan Apricot Couscous Salad

| roeliaschoeman

I really love Moroccan-style flavours – cumin, ginger, coriander, cinnamon!   And the best is – there is a fabulous ‘short-cut’ available – Woolies’ Moroccan Rub!  I use it so often, that I always buy 2 containers at a time!  Very versatile and convenient 🙂 And it works great with lamb, chicken and veggies.

Here’s a quick and healthy salad to make the most of those flavours:

 

Serves 1

 

80g cooked couscous

75g chickpeas (tinned/cooked)

A big handful of fresh rocket

30g soft dried apricots, chopped

10g toasted almond slivers

 

Dressing

100g plain fatfree yogurt

1/2 tsp Woolworths Moroccan Rub (if you don’t have this – you can make up your own morrocan blend -this recipe is great http://www.epicurious.com/recipes/food/views/moroccan-spice-blend-109356)

 

Mix couscous and chickpeas and place on bed of rocket, lightly stir through yogurt dressing.  Season to taste. Sprinkle chopped apricot bits and toasted almonds over it.

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2 CC, 1 Prot, 1 Fat, 1 Fruit, 1/2 Veg, 1/2 Milk

Inspired by Buzzfeed Recipe

Grilled Nectarines with Vanilla Yogurt

| roeliaschoeman

New month, new goals, new challenges!  My goal for this month – be less lazy and keep this blog updated!  😉

This is a yummy snack or even dessert idea!  Works great on a braai as well – or grilled in the oven if you don’t have a griddle pan.  To be honest, I prefer the ‘oven grilled’ option, not a fan of washing griddle pans!  LOL!!

Anyway!  Here we go!

 

240g sliced, firm nectarines (pineapple works great as well!)

5ml honey, mixed with 15ml boiling water

 

175ml plain, fat free yogurt

2 sachets Vanilla Canderel (or normal sweetener with a few drops of vanilla essence)

 

Heat griddle pan to medium heat, spray with non-stick spray when hot

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Place nectarine slices in the pan to ‘grill’, basting with honey mixture, turn after 2 minutes or when you see it starts to form the griddle lines and is nicely caramelised – not burnt!  Turn and turn off heat – leave on the oven to cool a bit.

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Serve with a big drollop of yogurt and Vanilla Canderel mixed together.

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Serves 2:  1 Fruit, 1/2 Misc, 1/2 Milk

Greek Marinated Mushrooms Kebabs

| roeliaschoeman

Always looking for a yummy veggie side dish 🙂  This is super easy and quite tasty!

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250g button mushrooms (whole)

25oml plain fat free yogurt

50g  each chopped parsley and chopped coriander

1 heaped teaspoon chopped garlic (or a little less to taste)

Salt and Pepper to taste
Place mushrooms in a Ziplock bag or marinating bowl.  Add rest of ingredients, close bag and shake bag to mix – leave to marinate for about 4 hours.  Thread mushrooms on skewers and grill until soft.

 

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3-Layer Strawberry Delight

| roeliaschoeman

I saw this “3-layer” idea on the internet and just had to try it myself. Created my own healthy “Panna Cotta” as the white layer and the rest just feel into place! 🙂

A lovely, light dessert that looks impressive and is actually quite easy to make! 

Layer 1: Fatfree Vanilla Panna Cotta

10g gelatine powder
350ml plain fatfree yogurt
2 x Vanillla Canderel Sachets

Dissolve gelatine in 100ml cold water over low heat. Keep stirring until dissolved – do not bring to boil!  Add to yogurt with Vanilla Canderel added. Stir until mixed. Use a muffin tin to keep dessert containers in place – and pour into containers placed at an angle to form 1st layer as per picture. Put in fridge to set.

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Once set, prepare 1 packet of Weigh-Less strawberry jelly as per directions on packet. Turn the dessert containers 180 degrees and pour in jelly layer as shown in the photo. Put in fridge to set.

While 2nd layer is setting, prepare 3rd layer, the strawberry compote. Cut 450g strawberries up and heat on a low to medium heat setting with 100ml water until soft and mushy. Take off heat and put in fridge to chill until needed.

Pour 3rd layer on top of 2 set layers and decorate with a fresh strawberry and fresh mint.

Beautiful, delicious and healthy!  Voila!

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Serves 3: 1 fruit, approx 3/4 milk serve each.

Lentil, Carrot and Potato Patties

| roeliaschoeman

160g cooked potato

50g grated carrots

100g cooked lentils

a squirt of sweet chili sauce

salt and pepper

Cajun or Moroccan spice

 

Mix it all together and bake in muffin pan at 180C for about 30 min, leave to cool before carefully removing from muffin pan. 

 

Mix 125g plain yogurt with 5ml dried mint (you can use finely chopped fresh mint as well) – serve with lentil patties

 

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Overnight Oats Part 2: Choco-delite and Apple Pie!

| roeliaschoeman

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Yes, as you know – I love my overnight oats!  Quick, convenient, no fuss and VERY tasty!

I tried some new combinations:

Choco-delite: 20g raw oats, 175ml plain fat free yogurt, 1 teaspoon unsweetened cocoa powder, stevia sweetener to taste. Tip – great yogurt mix-in for those days when you are craving something decadent and sweet!

Apple Pie: 20g raw oats, 175ml plain fat free yogurt, 3 Tbsp Apple Pie Sauce (recipe here https://lifeistooshorttoeatlettuce.co.za/2015/01/19/sugar-free-apple-pie-sauce/)

Try it!  You must!  🙂