85g old fashioned rolled oats
80ml skimmed milk
150g of fresh raspberries
60ml low fat Greek yoghurt
2 tablespoons of honey
1/2 teaspoon of vanilla extract
- Find a glass that is roughly a pint in size. Mason jars are perfect for this! Or if your like me you can use the pint glass you stole from the pub! Just kidding…(maybe)
- Add your oats, yoghurt, milk, vanilla and honey and mix thoroughly. (I actually found it easier to mix with a knife as it gets to all parts of the glass and mixes the ingredients more evenly).
- Now add 3/4 of your raspberries to the glass and (for lack of a better word) mush them into your mixture.
- Add the remaining berries to the top of your glass and cover with cling film.
- Put your glass in the refrigerator overnight and viola you are ready for your healthy breakfast the next day!
This recipe is great for so many reasons. Firstly if, like me, you like to plan ahead you can make an entire weeks worth of breakfast in one go and just keep them in the fridge until you need to grab and go. This is priceless on those weary mornings when you cant get it together! You can also experiment with different variations of this recipe using whatever fruits you take a fancy to. I also once mixed in a 1/2 tablespoon of cocoa powder to satisfy my chocolate cravings which was great! I highly recommend letting the glass stay in the fridge for at least a day to soften the oats and produce a nicer texture.These little pots are packed with the right nutrition to keep you going throughout the day. This breakfast is not only filling but the oats serve as a form of slow release energy throughout your morning to keep you going until lunchtime. As always I would love to hear from you on what you think of this recipe and please do share your photos if you decide to try it for yourself.
Ingredients (serves 4):
500g lean mince Turkey
1 teaspoon salt
1 teaspoon crushed black pepper
1 teaspoon garlic salt
60g creamy blue cheese
1/2 red onion (diced or cut into rings)
4 whole wheat pita pockets
- In a large bowl mix the first 4 ingredients thoroughly together.
- Now crumble the cheese into the bowl and mix in using a fork. (try to get the cheese evenly spread out through the mixture).
- Pre-heat a frying pan on a medium heat spraying in some low cal cooking spray.
- Now this is the messy bit! Divide your turkey mixture into 4 equal portions.
- Form each portion into a patty shape about 3/4 of an inch thick.
- Depending on the size of your pan you may be able to cook all 4 patties together. If not (like me) cook two at a time.
- Put your patties in the pre-heated pan and cook on each side for 3-4 mins or until done.
- Pre-heat the oven to 200 degrees C or 180 for fan assisted ovens.
- When you are done pan frying your patties place them on a baking tray covered in tin foil.
- Now place your patties in the oven for 10 minutes or until cooked through.
- Whilst your patties are cooking in the oven fry your onions in the pan you had been using for about 4 mins until they are soft.
- After 10 minutes in the oven take your patties out and cut into one of them to check they are cooked the whole way through.
- Now it is time to serve!
- Cut through your pita horizontally and spread a layer of light mayo inside.
- Now take one patty and cut it in half putting both halves inside the pita.
- Cover with a sprinkling of the fried onions and you are done!
I really like this recipe as it is quick, easy, healthy and tasty! The burgers are surprisingly filling you really would only need a light side to go with one. Really who can ask for more out of a meal that is only 417 calories per portion. Also if you are looking for a protein fix to help those aching muscles after the gym this is the meal for you at 45.2g of protein per portion. Also as cheese is actually included in the patty mix it eliminates the need to put extra on the top of the burger. Trust me you still get the cheese taste while saving a few calories on the burger topping. The fried onion goes perfectly on top of these burgers but there is room to get creative and add other healthy toppings depending on your taste. As always I would love to hear from you if you try this recipe. Please so take pictures and I will feature them on my blog, facebook and twitter.
2 cooked chicken breasts (boneless and skinless)
4 tortilla wraps (whole wheat if you want to be extra haelthy)
1 tbsp of tomato puree
50g light soft cheese (I used Philadelphia lightest)
1/2 large white onion chopped
3 tbsp chicken stock
1 clove of garlic
a sprinkle of low fat grated cheese of your choice
a pinch of salt and pepper to taste
Handful of spring onions (chopped)
- I tore my cooked chicken breast apart with a fork creating pulled chicken. If you prefer you can cut your chicken up into manageable chunks.
- Heat the onions in a pan for 2-3mins until soft on a medium heat.
- Add the chicken, tomato puree, chicken stock and crush the garlic into the pan.
- Stir the mixture for 2-3 minutes until the stock and puree form somewhat of a sauce. Season with salt and pepper.
- Heat a flat pan or casserole dish on the hob at a medium temperature spraying in some low cal oil so that your tortilla wont stick when it is placed in.
- Take one tortilla wrap and spread a thin layer of the soft cheese over the wrap.
- Take your chicken mixture and spoon half of it on to the tortilla spreading it out evenly. (Leave enough for your second quesadilla as this recipe serves 2 people!)
- Carefully lift the tortilla and place it into the pan you have heated on the hob.
- Now quickly sprinkle on your half of your spring onions and half of you grated cheese. Now add a second tortilla on top.
- Only leave your tortilla in the pan 2-3mins. This part can be deceptive as it doesn’t appear to be cooking but trust me it is.
- Lift the edge of your quesadilla up with a large spatula and make sure it it not burning. Cook until the tortilla is golden brown.
- Now carefully flip the whole quesadilla over in the pan using your spatula. (Alternatively you can put a plate on top of the quesadilla and flip the pan upside down. Then slide the quesadilla off the plate back into the pan to cook the other side.)
- I found that after the quesadilla is flipped it cooks far more quickly in the pan so just keep a close eye on things.
- After 2 minutes take your quesadilla out of the pan and cut into triangles to serve.
- Repeat this whole process for your second quesidilla or alternatively save your mixture in the fridge and cook again the next day!
This recipe was incredibly easy, I reckon the hardest part was actually flipping the quesadilla in the pan but after a few practice runs you’ll soon be a pro! Also I have to mention how quick these were to make. Given you have all the right ingredients you can knock them out in about 10 minutes so its great if you are in a rush. I also encourage you all to play about with the fillings perhaps adding some chilli to the mix would spice things up a bit. This recipe is so versatile so as ever I would love to see your creations. If you send me your pictures I will feature them on my Twitter,blog and Facebook.