Overnight oats are great for when you are short of time in the morning or if you just want something to eat waiting for you to just grab when you get-up in the morning. It takes a couple of minutes to mix all of the ingredients together in the evening, then you just pop the mixture into an airtight container and store it in the fridge ready for the next morning.
Here is my recipe for cacao and banana overnight oats:
1. Two small ripe bananas
2. Three tablespoons of cacao powder
3. Three tablespoons of rice protein powder
4. A splash of soya milk
5. One cup of rolled oats
6. One tablespoon of plain soya yoghurt
1. Mash the two bananas thoroughly
2. Add the rest of the ingredients into the mixture and mix them all together.
3. Pour the mixture into an airtight container and put in the fridge, ready to enjoy the next morning!
– Oats can lower cholesterol
– Bananas are a great source of potassium and give you energy throughout the day
– High protein
– Cacao is a brilliant source of magnesium (and it’s delicious!)
After my post ‘My New Therapy’ in which I wrote about how cooking and looking after my nutrition has benefited my mental health, I thought that I would share one of the recipes which I have been using quite frequently over the past few weeks.
I firmly believe in making cooking a personal experience and allowing yourself a lot of freedom in the process, so feel free to go off script so to speak and make things fit your preferences and taste. Hence why my measurements are quite rough and unpriced, often I change little parts of the recipe day to day depending on whether I want my risotto more creamy or more veggie-heavy. Cooking is a very individual activity, everyone likes things slightly different, so try things out and don’t beat yourself up if things don’t work out the way you want them to – it’s all a learning process.
2) Four open mushrooms
3) One clove of garlic
4) Vegetable oil
5) Three basil leaves
6) Vegetable stock (I use Knorr veggie stock pods to make the process quicker)
7) Boiling water
8) Brown rice
11) Dash of soy sauce
12) 1 tablespoon nutritional yeast
13) 1/4 a cup canned unsweetened coconut milk
14) 1 and 1/2 tablespoons all purpose flour
15) A handful of black olives (optional)
- Pour a coin sized amount of vegetable oil into your deep frying pan or skillet and wait for the oil to heat-up.
- Whilst the oil is heating, dice the shallot, crush the garlic and chop the mushrooms.
- Add the vegetables to the pan, stir occasionally and wait until the veggies brown slightly.
- Add the vegetable stock and continue stirring for a few minutes.
- Add the amount of rice you desire according to your preferences and, at the same time, add double the amount of boiling water in relation to the amount of rice you used.
- Cover and let simmer for 10 minutes.
- After the 10 minutes the basil leaves, a dash of soy sauce and a quarter of a cup of coconut milk to the mixture. Also, according to your taste add a dash of salt and pepper, then re-cover and let simmer again for 10 minutes.
- Add one and a half tablespoons of all-purpose flour, then stir thoroughly for a couple of minutes.
- Add a tablespoon of nutritional yeast and a handful of black olives, then stir for one minutes.
- Cover and leave to simmer for 10 minutes.
- Stir and ensure that the risotto is no longer runny or watery, ensuring that the consistency is to your preference.
Finished mushroom risotto