OAT BERRY BREAKFAST

September 14, 2020

Serves: 1

Prep Time: 5 mins

Place all the ingredients in a bowl and stir. Enjoy!

Ingredients

½ cup oats
Palm sized serving of walnuts
2 tbsp kefir
1 tbsp freshly ground flaxseeds
1 cup berries of choice (I chose blueberries and blackberries)
Add almond milk to desired consistency

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jennifermedhurst

• Speaker & Nutritionist, mBANT
• Nutritional science & feel-good wellness recipes
• Email: [email protected]
• TikTok: theimperfectnutritionist

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RECIPE: SWEET POTATO AND MISO CURRY🍛⁠
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INGREDIENTS (serves 3)⁠
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• 2 sweet potatoes ⁠
• 1 red onion, diced⁠
• 4 garlic cloves, crushed⁠
• 1 x 400g can butterbeans ⁠
• 2 x 400g can of coconut milk⁠
• 2 tbs brown rice miso⁠
• 2 tbs tamari⁠
• 2 tbs almond butter⁠
• 2 large handfuls of kale⁠
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TOPPINGS⁠
• Lime⁠
• Coriander⁠
• Seeds (I used sunflower seeds, but sesame or pumpkin would also be great!)⁠
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METHOD⁠
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1. Place the sweet potatoes on a lined baking tray with some olive oil and roast for around 30 minutes.⁠
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2. Place a pan on medium heat with some extra virgin olive oil in. Add in the onions and cook until translucent. ⁠
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3. Then add in the miso, almond butter, tamari and garlic, then cook for 1-2 minutes.⁠
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4. Next add in the coconut milk and stir. Bring everything to a boil then simmer for 10 minutes.⁠
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5. Add in the sweet potato and butterbeans then cook for around 5 minutes.⁠
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6. About 2 minutes before then end add in the kale and cook until soft but still bright green. Then you’re ready to serve. This dish is great with brown rice or quinoa. Top with fresh lime juice, coriander and seeds. Enjoy!⁠
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#curry #healthydinner #healthyrecipes #healthyfood #healthyrecipe #nutritionistlondon #healthydinnerrecipe #dinnerideas #nutritionlondon #nutrition #nutritionist #nutritionfacts #informednutrition #quickcurryrecipe #healthyrecipeideas #nutritioninfo #organic #vegan #health #healthy #healthyeating #glutenfree #quickrecipe #weekendrecipes #plantbaseddiet #vegetables #guthealth #quickcurryrecipes #healthycurry #quickrecipes⁠

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RECIPE: MISO SALMON WITH RAINBOW SALAD🌈⁠
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• 2/3 cup of brown rice ⁠
• 2 X sustainable salmon fillets ⁠
• 1 tbs miso⁠
• 1 tbs honey⁠
• 2 carrots, peeled into ribbons ⁠
• red cabbage, slices thinly ⁠
• 2 large handfuls of rocket ⁠
• avocado, cut into slices ⁠
• small bunch chives, chopped⁠
• handful of mint leaves ⁠
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DRESSING⁠
• 1 tbs soy sauce ⁠
• 1 tbs mirin⁠
• 1 tbs rice wine vinegar⁠
• thumb of ginger, grated ⁠
• 1 red chilli, diced⁠
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METHOD⁠
⁠
1 Cook the rice as per the packet instructions.⁠
2 Drizzle a mixture of miso and honey over the salmon fillets then wrap or cover in foil and place in the oven for 6-8 minutes at 180C. ⁠
3 Add the cooked rice, cabbage, carrots, rocket, avocado, mint and chives to a mixing bowl.⁠
4 To make the dressing place all of the dressing ingredients into a small bowl and whisk. ⁠
5 Pour this over the salad then mix to make sure everything is evening coated. ⁠
6 To serve plate up the salad, and lay the cooked salmon fillets on top. Enjoy!⁠
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#healthyrecipes #healthyfood #healthyrecipe #nutrition #nutritionist #health #healthy #quickrecipe #quickrecipes #healthyeating #healthyrecipeideas #healthyliving #healthylunchideas #wellnesswednesday #healthydinner #healthydinnerideas #plantbaseddiet #vegetables ⁠#cook #cooking #healthycooking #vegetarian #dairyfree #glutenfree #salad #saladrecipes #vegetarianrecipes #vegetarianrecipe #guthealth #saladrecipe

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RECIPE: CREAMY COCONUT LENTIL CURRY🍛⁠
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INGREDIENTS (serves 2)⁠
⁠
• 1 tbsp coconut oil⁠
• 1 tbsp cumin seeds ⁠
• 1 tbsp garam masala ⁠
• 5 garlic cloves, crushed⁠
• 1x 400 g can of tinned tomatoes⁠
• 2 inches ginger, grated⁠
• 1 tablespoon turmeric⁠
• 1/2 cup dried green lentils⁠
• 1/4 tsp cayenne powder⁠
• 1 cup water⁠
• ½ can coconut milk ⁠
• Coriander⁠
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METHOD⁠
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1. Heat the coconut oil in a large pan over medium-high heat. Add the cumin, garam masala and turmeric and cook until fragrant about 1 minute. Add the garlic to the pan and cook for about 2 minutes.⁠
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2. Then add in the can of tomatoes, lentils, cayenne pepper, water and ginger to the pan giving it all a good stir. Bring everything to the boil then allowing to simmer for about 25 minutes, or until the lentils are soft. ⁠
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3. Once the lentils are soft and the curry is thick, add in the coconut milk and bring the pan back to a simmer for around 10 minutes.⁠
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4. Serve with brown rice or wholemeal pita. Top with coriander and fresh lime. Enjoy!⁠
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#healthyrecipes #healthyfood #healthyrecipe #nutritionistlondon #dinner #healthysoup #seasonaleating #healthydinner #nutrition #nutritionist #londonnutrition #batchcookingrecipe #batchcookingrecipes #curryrecipes #healthyrecipeideas #batchcooking #nutritionaltherapistlondon #organic #vegan #health #healthy #healthyeating #dairyfree #glutenfree #souprecipe #souprecipe #plantbaseddiet #vegetables #soup⁠ #quickrecipes⁠

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RECIPE: MEDITERRANEAN PASTA🍝⁠
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INGREDIENTS (serves 1)⁠
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· 1 small onion⁠
· ½ courgette⁠
· ½ red pepper⁠
· 2 garlic cloves, crushed⁠
· 2 plum tomatoes⁠
· 6 cherry tomatoes⁠
· 1 courgette⁠
· 1 tbs tomato puree⁠
· 1 tbs apple cider vinegar ⁠
· 1 tbs Herbs de Provence⁠
· ½ a lemon, juiced⁠
· 1 large handful of spinach⁠
· One serving of pasta per person (I used brown rice spaghetti) ⁠
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METHOD⁠
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1. Place the pepper, tomatoes and courgette onto a baking tray with some olive oil, salt and pepper. Then place in the oven and cook for around 20-25 minutes at 180C. ⁠
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2. Cook the pasta according to the instructions on the packet. ⁠
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3. Whilst the vegetables and pasta are cooking place a pan on a medium heat with some extra virgin olive oil in. Add in the onions and cook for around 8 minutes until translucent. Then add in the garlic, tomato puree and lemon juice and cook for around 2 minutes. ⁠
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4. Next add in the tinned tomatoes, mixed herbs and apple cider or balsamic vinegar then cook for around 10 minutes. ⁠
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5. Once everything is cooked, stir through the cooked vegetables and spinach, letting it wilt before serving.⁠
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6. Then add in the drained pasta and you’re ready to serve. Enjoy!⁠
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#pasta #Mediterranean #healthyrecipes #healthyfood #healthyrecipe #onion #guthealth #quickrecipes⁠ #quickrecipe #healthyrecipeideas #nutrition #nutritionist #health #healthy #vegetarian #glutenfree #plantbaseddiet #londonnutrition #dairyfree #nutritionistlondon #organic #nutritiontip #nutritiontips ⁠
#healthtips #healthtip #Mediterraneandiet #healthypasta #sourdough #cook #cooking

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RECIPE: HOMEMADE KEFIR ⁠
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INGREDIENTS ⁠
⁠
• ½ tsp of Kefir grains⁠
• 1 pint whole milk⁠
• 500 ml kilner jar with lid⁠
• Fine metal sieve ⁠
• Lemon peel⁠
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METHOD⁠
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1. Method Ensure your equipment, hands and work surface are clean and free from possible contamination by raw animal, pet or grubby-vegetable matter. ⁠
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2. Place the kefir grains into your kilner jar and add a pint of whole milk, leaving about roughly about 2 cm head room.⁠
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3. Close the lid then Leave the jar on the worktop out of direct sunlight for approx. 18-24 hours to ferment, this will vary depending on the milk and temperature of the kitchen. ⁠
4. You’ve got kefir when the milk has set, and you’ll be able to tell this by tilting the jar. ⁠
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5. Strain the kefir through the metal sieve, removing the grains, and then pour it back into a clean airtight jar. I like to add a few slices of lemon peel, then pop it into the fridge to ferment for another 24 hours. This is called the second ferment.⁠
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6. Place your grains into a little jar with about 100 ml of milk then keep them in the fridge. They will keep for about 1 week until you will need to change the milk. ⁠
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7. After the second ferment is finished you have your delicious kefir. You can drink it as is or pour on top of cereal. It’s totally delicious. Enjoy!⁠
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#healthyrecipes #healthyfood #healthyrecipe #nutritionistlondon #kefir #fermentedfood #healthygut #nutrition #nutritionist #londonnutrition #guthealthy #fermentedfoodrecipe #kefirrecipe #healthyrecipeideas #fermentedfoodrecipes #nutritionaltherapistlondon #organic #vegan #health #healthy #healthyeating #glutenfree #eatlocal #guthealthyrecipes #plantbaseddiet #vegetables #homemadekefir #microbiome

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RECIPE: BUTTERNUT SQUASH AND CHILLI SOUP🌶️⁠
⁠
• 1 butternut squash⁠
• 1 red onion⁠
• 2 garlic cloves⁠
• 1 tbsp paprika⁠
• 1 tsp chilli flakes⁠
• 1 can coconut milk⁠
• Salt and pepper to taste⁠
⁠
⁠
METHOD⁠
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1. Cut the butternut squash in half, cover with olive oil and salt and pepper then roast in the over at 180C for about 45 minutes until soft.⁠
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2. Place a pan on a medium heat with some extra virgin olive oil in and sauté the onions until translucent. Then add in the garlic, paprika and chilli flakes and cook for about 2 minutes.⁠
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3. When the butternut squash is cooked. Scoop out the innards and place in a food processer. Add in the onion mixture and coconut milk and then blend.⁠
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4. Pour this back into a pan to heat through. You may need to add some water if you would like it thinner.⁠
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5. Top with fresh parsley and cayenne pepper, and dunk in sour dough bread.⁠
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#healthyrecipes #healthyfood #healthyrecipe #nutritionistlondon #dinner #healthysoup #seasonaleating #healthydinner #nutrition #nutritionist #londonnutrition #batchcookingrecipe #batchcookingrecipes #souprecipes #healthyrecipeideas #batchcooking #nutritionaltherapistlondon #organic #vegan #health #healthy #healthyeating #dairyfree #glutenfree #eatlocal #souprecipe l #plantbaseddiet #vegetables #soup⁠ #quickrecipes⁠

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RECIPE: PANZANELLA (TOMATO AND SOURDOUGH SALAD) 🍅🍞⁠
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INGREDIENTS ⁠
⁠
• 2 x pieces of stale sourdough⁠
• 2 x tomatoes, diced⁠
• ¼ red onion, diced⁠
• 100-150 ml filtered water ⁠
• Basil⁠
• Oregano ⁠
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METHOD⁠
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1. Grab yourself a large bowl. Place in your stale bread and cover with some filtered water. Leave to soak for around 10 minutes.⁠
2. Once the bread has soaked up all the water (remove any excess water that hasn't been absorbed) drizzle over some extra virgin olive oil, salt and pepper.⁠
3. Then top with the tomatoes, onions, basil, oregano and some more extra virgin olive oil. Enjoy!⁠
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For more quick, healthy and delicious recipes go to: WWW.JENNIFERMEDHURST.COM⁠
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#panzanella #tomato #healthyrecipes #healthyfood #healthyrecipe #onion #guthealth #quickrecipes⁠ #quickrecipe #healthyrecipeideas #nutrition #nutritionist #health #healthy #vegetarian #glutenfree #plantbaseddiet #dairyfree #nutritionistlondon #organic #nutritiontip #nutritiontips #healthtips #healthtip #tomatosalad #basil #oregano #sourdough #cook #cooking⁠

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RECIPE: LENTIL, BEETROOT AND FETA SALAD 🥗⁠
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INGREDIENTS (serves 2)⁠
⁠
• 2 large handfuls of rocket ⁠
• ½-1 cup of green lentils per person (depending how hungry you are)⁠
• 4 beetroot, quartered⁠
• 4 carrots, sliced horizontally at an angle⁠
• A handful of parsley, chopped⁠
• 6 walnuts, crumbled ⁠
• A palm sized serving of soft goats cheese (or vegan alternative), crumbled ⁠
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DRESSING⁠
• 1 tbsp extra virgin olive oil⁠
• 1 tbsp balsamic vinegar⁠
• 1 tbsp red wine vinegar ⁠
• Salt and pepper to taste ⁠
⁠
METHOD⁠
⁠
Place all the ingredients apart from the goats cheese in a bowl, cover with the dressing then mix well to make sure everything in evenly covered in the dressing. Finally top with the goats cheese then serve. Enjoy!⁠
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#healthyrecipes #healthyfood #healthyrecipe #nutrition #nutritionist #health #healthy #quickrecipe #quickrecipes #healthyeating #healthyrecipeideas #healthyliving #healthylunchideas #lunchideas #healthydinner #healthydinnerideas #plantbaseddiet #vegetables ⁠#cook #cooking #healthycooking #vegetarian #saladrecipes #glutenfree #salad #saladrecipes #vegetarianrecipes #vegetarianrecipe #guthealth #saladrecipe ⁠

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RECIPE: MALAYSIAN-STYLE ROJAK PINEAPPLE SALAD ⁠
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Ingredients (Serves 1)⁠
⁠
• 100g chopped pineapple⁠
• 1 medium cucumber, diced⁠
• 2 medium carrots, shredded or julienned⁠
• small bunch Thai basil, finely chopped⁠
• small bunch coriander, finely chopped⁠
• small palm size of nuts, roughly chopped (I used peanuts)⁠
⁠
Dressing⁠
• 1 tbs tamarind paste⁠
• ½ tbs honey⁠
• 1/2 lime, juiced⁠
• 1 tbs fish sauce⁠
• 2 tbs peanut butter⁠
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Method⁠
⁠
1. To make the dressing, combine the tamarind paste with the honey, lime juice, fish sauce and peanut butter.⁠
2. Toss through the pineapple, cucumber, carrot and herbs. ⁠
3. Set 1 heaped tbs crushed nuts aside and toss the remainder through the salad with the dressing. Scatter with the reserved nut to serve, adding more fish sauce to taste, if you like. ⁠
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#dinner #healthydinner #healthyrecipes #healthyfood #healthyrecipe #healthylunch #healthtips #healthtip #seasonaleating #nutrition #nutritionist #nutritiontips #nutritionfacts #nutritiontip #healthyliving #healthyrecipeideas #lunch #organic #vegan #health #healthy #dairyfree #glutenfree #veganrecipes #veganrecipe #vegetables #nutritioninfo⁠ #vegetarianrecipe #vegetarian ⁠#salad⁠

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