BROWNIE

THREE (3) MINUTE BROWNIE RECIPE!

The best thing ever is been able to make good food in short period of time and for a person like me that love chocolate, I always have a treat once in a while. So I saw my flatmate making mug cake and I have always heard of this but never tried it, then I decided to make it too. I watched YouTube videos about mug cakes and brownies and in conclusion, to reduce the calories and fat content and yet make a yummy, healthy, simple brownie, I came up with my own recipe, which I will be sharing with you today. I tried this twice. The first and second recipe was both good. The only ingredient I change was the olive oil quantity for the second one (to reduce fat content) and also added oat to it, reducing the flour content and they both tasted amazing. The oat also added a nice finishing touch to the brownie, making it more aesthetic. Oatmeal has more fiber and really good for satisfaction, so I always add this to my breakfast; smoothie or even a oatmeal porridge or pudding. For more information, check out my previous blog on oatmeal and different ways to eat it, both as snack or breakfast.


I did not buy any ingredients to make this as I used what I found in my cupboard, this is why I have not use egg as well. You might be lucky enough to have all these ingredients for this recipe in your cupboard as well, so do not forget to try it for breakfast, maybe on a cheat or chocolaty day. It is a very simple recipe and required no specific skills, even my little cousin will be able to make it, and it only takes three (3) minute. Two (2) minute preparation and a minute to cook in the microwave.
Lets get busy!

look at that, gorgeous.

Ingredients

1 teaspoon flour (any type)
11/2  tsp Oatmeal
11/2 tsp cocoa powder
1 tsp Olive oil or any
2 tsp Honey: sweetener can be use too, but I prefer the taste of honey. Using sweetener will reduce the calorie content, which is good. Sweetener have like 1-2 calories and some have 0 calories, while honey is high in calorie but natural and healthy too.
Pinch of salt
Pinch of Baking Soda or Baking powder
Water to mix.
Peanut butter, to top (optional)

This Brownie recipe in total is a estimate of 185 calorie, which is not too bad. However if you use sweetener, it can come down to about 135 calorie, because you wont be using honey. This is rich in fat and would not be ideal to take everyday. Maybe once in a while or in two weeks, just as a healthy treat.

Preparation

Add all the dry ingredients in a mug and stir together, then gradually add water using a spoon and mix till a little runny. Put in the microwave for 50 seconds to 1 minute and that is it. All done.

You can top with peanut butter, yum.

Let me know if you tried this recipe and what you think of it. 

Don't forget to like, comment and share. 

ARE THESE ON YOUR SHOPPING LIST?

The Top 11 Must Buy Ingredients to start a healthy journey. 

The key to a healthy lifestyle is a healthy shopping list, free of junks. I know it can be so tempting to buy all the yummies and sugary food but it happens to most people, if not everyone, I am always tempted whenever I go shopping) but it is more beneficial to eat a balanced diet. 

Today, I'll be sharing 11 main food you should add to your shopping list when shopping next time to become healthy or to lose weight, whatever your goals are. 

It is also important to drink enough water to stay hydrated and healthy and try your best to stay away from sodas and sugary drinks. Go for fruit based juice or make a smoothie or can even get a juicing machine or make fruit juice by hand. Be local, be old, be healthy, deal with nature.  

These ingredients will change your life if you add them to your shopping list and already you buy these ingredients, consider other unhealthy things you buy or the way you consume them. I will also share with you few things you should not buy if you want to be a healthy version of you, for the best reason known to you. You need to have reasons why you want to be healthy or lose weight or for anything you do, so as to stay motivated all the way. 

Add this 11 Food to your shopping list. 

All this food are great to boost metabolism and also detoxify the body, reducing bloating, glowing skin and aid weight loss.

1. Lemon: Good to start the morning. Squeeze in warm water and drink. This helps cleanse the body. 

2. Grapefruit

3.Cucumber

4. Green tea: Don't take too much cause it might stop you from sleeping.

5. Spices; cinnamon, garlic, ginger, black pepper and more.

6. Fruit: Apple, watermelon, banana

7.Green leafy: spinach, kale, swiss chard.

8.Nuts; peanut, almond, hazelnuts and more 

9.Wholemeal (brown): rice, pasta.

10. Oatmeal: High in fibre and will keep you full. Best for breakfast.

11.Lean meat: Chicken or beef or turkey. Always go for lean to reduce fat percent. 

Food to avoid when shopping

1.Oily food

2.Sodas 

3.Sugar: get honey instead 

4.Cakes and biscuit: go for crackers

5.Ice cream: Save it for summer or buy ones in three (3) weeks. If you love Ice cream so much, the best option can be banana Ice cream (check my previous blog for recipe ) or go for Greek yogurt and top with your favorite frozen berries or fruits. 

Thanks for reading my blog. Stay healthy💪🏼

Please leave your comment below, will love to read them. 

OAT RECIPES

HEALTHY OAT RECIPES 

Make different texture and tasty snack with oatmeal. It is so simple to make and takes few minutes to make. You do not have to be a perfect baker or chef to get this right, meaning you don't have to measure. I don't most times but I normally use a tablespoon to get the first part right but honestly, it doesn't matter. Put everything in a bowl, mix and that's it. Very simple, very healthy. Best for breakfast or afternoon snack. This should not be taken for dinner or late snack close to bedtime as it's high in fiber and carbohydrate (full of energy and calorie dense) and this will cause constipation and can also help you gain weight as the energy consumed is not going to be completely used up. This is very important if your body type is endomorph. Don't know what that is? Check out my previous blog on body type.

Recipe 1: Oat Pudding 

Ingredients 

Oat

Milk

Yoghurt

Honey

Toppings options: 

Seeds

Dry fruits: Sultanas 

Fresh fruits; Apple, Berries, Banana, Pineapple and more.

This is an overnight fridge recipe and requires no baking.

HOW:

In a jar or a small cover, container put the oatmeal first.

Fill with milk to soak but this should not cover the oatmeal.

Add a bit of greek or plain yoghurt on top and can also put honey to sweeten.

Then adding the topping of your choice, cover and put in the fridge ready for the next day.

I like making this at night to give it time to soak and for the flavours to mix. 

Recipe 2: Oat bar (non-baked)

Ingredients 

Oat
2tsp Coconut oil 

1tbsp Peanut butter 

2 tbsp Honey 

2tsp Milk 

Extra: sultanas, dry berries, nuts, seeds.

HOW;
Put the honey, coconut oil and peanut butter together and melt in a microwave or put in a pot to melt.

Mix together and add the extra. I used sultanas and sesame seeds.

Then add in the oat gradually and mix till the mixture all stay together. This won't really hold, so adding a little bit of milk will help it hold well.

Roll into small balls and it's ready to eat, No baking required.

Recipe 3:  Flapjacks 

Preheat oven to 180oC
Ingredients 

Oat 

150g Olive oil 

150g Honey: same amount of honey and olive oil.

2 tbsp peanut butter
Sultanas

HOW: 
Put the honey, olive oil and peanut butter together and melt in a microwave or put in a pot to melt.

Mix together and add in the toppings of your choice like cranberries , but I used sultanas.
The add in the oat gradually and mix till the mixture all stay together.

Note: If you want to add in chocolate chips, you will have to wait for the microwaved mixture to cool so they don't melt.

Put the oat mixture on a lined baking tray and spread evenly (it doesn't have to cover the whole tray if it can't). Wet your hands with water and gently press on the mixture so they stick together more.
Put in the oven and bake for 10 minutes.

Bring out and leave to cool for 10 minutes or more before cutting. Cutting it straight out of the oven will cause the flapjack to fall apart. Let it cool a little and then gently slice through it and leave it again to cool before lifting it off the tray.

Note: Cut before it completely cools as it might be difficult to hold the shape when you cut it when it crunchy.

Thanks for reading my blog. Don't forget to comment and stay healthy.

Check out my previous  blog on benefit of OAT.

BREAKFAST OAT

OATMEAL WILL CHANGE YOUR MORNINGS.

Oatmeal is whole grain which means they are high in fiber and this helps control hunger as it will help you stay full for longer. They are from plant and are good sources of phosphorus, copper, biotin, vitamin B1, and magnesium. 

This simple meal is really healthy and is best taken for breakfast because of it makes you feel energetic because of the carbohydrate content and you feel full for longer too, reducing snacking rate during the day. How awesome is that, way too awesome.

Eating oatmeal can lower cholesterol level and reduces the risk of high blood pressure and type2 diabetes. 

WHAT TYPE OF OAT SHOULD I BUY?

Do not go for pre-packed or instant oat as they can be high in sugar and sodium, and this two will slow down your weight loss process and if you trying to be healthy should know too much of both can increase the risks of diabetes and high blood pressure.

Instead, buy plain Oat with no flavours added. It should say, Oat only on the ingredients when you check the packaging. 

MISTAKE PEOPLE MAKE WITH OAT

Although oat is healthy but what you put in it matters a lot.  

- Avoid adding sugar or syrup. You can add honey or sultanas as they are more natural and healthy.

- Avoid using condensed milk: This are high in fat and if at all you have to, use 1teaspoon (the spoon one) per 30g of oat. You should take about 30g-50g of oat for breakfast if you trying to lose weight, just to make sure you don't consume too many calories, but can take more of trying to gain weight.

Below is how one of the healthy way I eat oatmeal for breakfast. 

OAT PORRIDGE RECIPE 40g 

Ingredients

40 g Oat 150 kcal 

Boiled kettle Water 0 kcal 

3 tbsp UHT semi skimmed milk  20 kcal 

25g Sultanas: you can use honey, I do sometimes. ( 10 kcal)

1 tsp Cinnamon (Optional) 6 kcal

25g peanut 150 kcal

Total estimated Calorie: 336 kcal (which isn't bad for breakfast)

How: 

I put 40g of oat in a small bowl and add boiled kettle water. 

Place in the microwave for two (2) minute, always checking on it and stir, because it can easily rise and go over the bowl, and cleaning is hard work, so I prefer looking through the microwave for the whole 2 minute, I have to because if I don't, I get to eat even smaller amount of oat or have to make it again.
I then add the milk, about 3tablespoon (the big one; the one we eat with, not the cooking one 😉) and I stir together.
Top it with cinnamon, sultanas and peanut.

For more Oat Recipe, check out my next blog. Will be posting health recipe on different ways to eat oat.

Thanks for visiting my blog. Please leave your comment below, would love to read them.

SMOOTHIE TO THE RESCUE!

HEALTHY SMOOTHIE

Smoothie is the easiest way to consume more vegetables and fruits daily, which will help nourish the body and boost weight loss. It is high in fibre and contains intrinsic sugar (natural) which is way better for weight loss and being healthy. However, anything not consumed in moderation can be unhealthy.

Smoothie can be taken any time of the day and can be made with any fruit and vegetables. What you add depends on your aim. If you trying to be healthy or lose weight then it will be good to use healthy ingredients and I have three recipes I will be sharing with you, which is healthy and can help aid weight loss.

Recipe 1 

Ingredients

1 CARROT
MIXED BERRIES
1 BANANA
1/2 TSP GINGER
1/2 TSP GARLIC
100ML MILK
WATER TO BLEND

Recipe 2

Ingredients
1/4 CUCUMBER
20G OAT
1/2 TSP GINGER
1/2 TSP GARLIC
MIXED BERRIES
1 BANANA
100ML MILK
WATER TO BLEND

Recipe 3

Ingredients

1/4 LETTUCE
1 CARROT
1/2 TSP GINGER
1/2 TSP GARLIC
15G PEANUT
MIXED BERRIES
WATER TO BLEND

All you have to do is put the ingredients in the blender, add the milk and water and blend.
Enjoy.

Check out next blog for benefit of all the ingredients I used. 

Thanks for visiting❤️

Please leave your comment BELOW if you like this recipe and let me know if you try it.