healthy

Simple Spiced Porridge Recipe

vegan turmeric spiced porridge oats recipe plant based healthy breakfast

As far as breakfasts go, this vegan turmeric spiced porridge is about as quick and easy as it gets. You can even mix the ingredients together and pop in the microwave to cook for about 90 seconds (which saves on washing up too)!

And why not make this warming bowl of goodness to bring a little colour to these grey winter mornings? Anyone who follows my Instagram stories knows I’m a huge fan of this turmeric porridge and have been eating it quite a lot recently!

Not only does it taste absolutely great, it really warms you up and fuels your morning perfectly. It’s also a great all-rounder from a nutrition point of view. Let’s look at a few reasons why:

  • Oats: great source of protein, magnesium, manganese, phosphorus and zinc. Plus they contain amazing fibres called beta-glucans. These soluble fibres feed healthy gut bacteria which in turn produce short chain fatty acids (SCFAs). These SCFAs have so many health benefits throughout the entire body and have been linked with reduce risk of inflammatory diseases, type 2 diabetes, obesity, heart disease, and can even improve mental health.

  • Turmeric: contains curcumin which has powerful anti-inflammatory effects and is a potent antioxidant. There’s strong scientific evidence to show it can reduce risk of heart disease, several cancers, Alzheimer’s, and arthritis. Consuming black pepper along with the turmeric boosts absorption of the curcumin by up to 2000%!

  • Cinnamon: like turmeric, cinnamon has compounds with powerful anti-inflammatory and antioxidant effects. Consumption of cinnamon is linked with similar health benefits to turmeric, and it has also been shown to control blood sugar levels by several mechanisms.

  • Toppings: nut butters are high in protein and healthy fats so they help to keep you full for longer. Hemp or ground flax seeds add omega-3 which have been shown to have powerful health benefits for your body and brain. Dried fruit add sweetness and taste great :)

It’s really versatile too - try different plant milks, nut butters, dried fruits, seeds, or adding other spices like nutmeg or ground ginger - get experimental, because variety in the diet is so important!

Simple vegan turmeric spiced porridge recipe

Ingredients (serves 1):

  • 1/2 cup porridge oats

  • 1/2 tsp cinnamon

  • 1/4 tsp turmeric

  • Pinch of black pepper

  • 3/4 cup plant-milk of choice

  • Optional toppings: 1 Tbsp almond butter, 3 dates, 1 Tbsp hemp seeds

Method:

Start by stirring the dry oats with the spices - doing this first makes them easier to mix in with the milk.

Now add the oat milk, holding some back to add at the end, and mix to combine.

For the best results, heat gently in a small pan until the oats are tender and have absorbed all the milk. The turmeric will turn more yellow as it heats so don’t be tempted to add more at the start!

If you’re tight for time, you can just mix everything directly in a bowl and pop the bowl in the microwave on full power for about 90 seconds.

Add your toppings and a little splash of oat milk which just helps to improve the texture (and cools it down a little so you can eat it straight away!).

Do you keep your porridge neat as you eat it or do you stir the toppings in? You can see what I like to do!

Do you keep your porridge neat as you eat it or do you stir the toppings in? You can see what I like to do!

Nutrition (per serving with the above toppings):

  • Protein: 14.9g (Women: 29.8% / Men: 27.1%)

  • Iron: 3.2mg (Women: 21.6% / Men: 36.8%)

  • Calories: 491 (Women: 24.6% / Men: 19.6%)

  • Sugars: 31.7g (Women: 35.2% / Men: 26.4%)

  • Total Fats: 20.0g (Women: 28.6% / Men: 21.1%)

  • Saturated Fat: 2.1g (Women: 10.5% / Men: 7.0%)

  • Salt: 0.2g (Women: 3.3% / 3.3%)

  • Fibre: 10.4g (Women: 34.7% / Men: 34.7%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Oil Free Vegan Granola

Granola is a genius breakfast - it tastes absolutely delicious, and if you make a big batch of it you can have an instant healthy breakfast any day of the week. I’ve been having it lately either on its own with some nut milk for a quick breakfast, or using it to top my smoothie bowls which takes them to another level by adding a crunchy texture!

But the shop-bought versions of granola are nearly always made with a surprising amount of oil and can be way too sickly sweet. So I wanted to experiment with making an oil-free version to make it much healthier and at the same time reduce the calorie content, but make sure it still tastes incredible. Turns out adding oil to granola isn’t necessary at all! And the sugars in this oil-free vegan granola come naturally from the dates, cranberries, and a touch of maple syrup. If you like it a little sweeter you can always replace some of the water with additional maple syrup.

Give this a go and don’t forget to tag me on Intsagram if you do @Tj_waterfall - I’d love to see your recreations of this oil free vegan granola!

homemade oil free vegan granola recipe healthy

Vegan Oil Free Granola Recipe

Ingredients (serves 8):

  • 2 cups rolled oats

  • 1 cup chopped walnuts

  • 1 cup chopped dates

  • 1/2 cup dried cranberries

  • 1/2 cup sunflower seeds

  • 1 Tbsp ground cinnamon

  • 2/3 cup water

  • 1/3 cup maple syrup

vegan oil-free granola recipe healthy

Method:

Preheat the oven to 150C

Mix the dry ingredients in a bowl (oats, walnuts, dates, cranberries, seeds, cinnamon. Then mix in the water and maple syrup o thoroughly combine everything.

Spread the mixture out onto a baking tray, and bake in the oven for 30-40 minutes until it’s golden brown all over. You should take the granola out every 10 minutes and give it a stir (it may require breaking up a little to ensure it’s nice and crumbly).

When it’s golden, take it out of the oven to cool. It may feel slightly soft while it’s still warm but don’t worry, it’ll get nice and crunchy as it cools.

You can store in an airtight container for up to 3-4 weeks.

vegan oil free granola recipe healthy quick easy vegan
vegan granola recipe oil-free healthy homemade vegan granola oats
vegan oil free granola recipe healthy homemade vegan granola dates
vegan oil free granola recipe healthy vegan granola oats homemade

Nutrition (per serving):

  • Protein: 7.0g (Women: 14.0% / Men: 12.7%)

  • Iron: 2.0mg (Women: 13.5% / Men: 23.0%)

  • Calories: 306 (Women: 15.3% / Men: 12.2%)

  • Sugar: 19.8g (Women: 22.0% / Men: 16.5%)

  • Total Fats: 15.5g (Women: 22.1% / Men: 16.3%)

  • Saturated Fat: 1.5g (Women: 7.5% / Men: 5.0%)

  • Salt: 0.1g (Women: 1.7% / Men: 1.7%)

  • Fibre: 4.9g (Women: 16.3% / Men: 16.3%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

My Go-To Green Smoothie

I can think of a hundred reasons why smoothies are such a great choice for breakfast. They're easy to take with you to have at work or on-the-go, they're quick to make, and they're delicious. But for me, the best part is just how incredibly good for you they can be. Check out my article on why smoothies can be so healthy and I'm pretty sure you'll be convinced!

In short, the extra portions of fruit and veg they help us consume have some incredible health benefits, including lowering the risk of developing type 2 diabetes, some cancers, cardiovascular disease, and a lower risk of becoming overweight. Smoothies can also be really high in iron and protein, great news for vegans. And they're perfect for keeping hydrated. So start your day with a healthy smoothie and you'll stay on top of your game! 

Another great thing about smoothies is just how versatile they can be - you can switch up the ingredients depending on what you have in the fridge. This recipe for my go-to green vegan breakfast smoothie is a favourite but I often switch up the ingredients which helps to get a variety of nutrients and flavours each day. 

my go-to green smoothie recipe vegan green breakfast smoothie healthy vegan nutrition

My Go-To Green Breakfast Smoothie

Ingredients:

Ingredients for my go-to green breakfast smoothie - vegan and high in protein

Method:

This bit is really simple. Wash / rinse everything, chop up any larger ingredients, and chuck everything into a blender, topping up with water then adding the protein powder (optional). Blend until smooth then enjoy your healthy green vegan smoothie right away or keep in the fridge for later in the day (may need a stir if leaving 'till later). 

Nutrition:

  • Protein: 15.4g (Women: 30.8% / Men: 28.0%)

  • Iron: 3.9mg (Women: 26.4% / Men: 44.8%)

  • Calories: 277 (Women: 13.9% / Men: 11.1%)

  • Sugars: 29.2 (Women: 32.4% / Men: 24.3%)

  • Total Fats: 3.1g (Women: 4.4% / Men: 3.3%)

  • Saturated Fat: 0.4g (Women: 2.0% / Men: 1.3%)

  • Salt: 0.3g (Women: 5.0% / Men: 5.0%)

  • Fibre: 9.9g (Women: 33.0% / Men: 33.0%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Ingredients for my go-to breakfast smoothie - healthy, vegan and high in protein

Quick & Easy Vegan Chia Seed Plum Jam

Easy and Quick Vegan Chia Seed Plum Jam Recipe

This chia seed plum jam really is seriously quick and easy to make. Plus, it requires less added sugar than conventional jam recipes, which means you get to spread it really thickly on your toast! The chia seeds are what helps the jam to set - so there's no boiling to precise temperatures or worrying if it'll set properly - just stir them through and in 15 minutes it'll be a perfect jam consistency. Those chia seeds also pack a nutritional punch too, containing lots of healthy omega-3 fatty acids, protein, iron, and calcium. This vegan jam recipe is hugely versatile too - switch the plums for strawberries, blackberries, or raspberries, and stir it into porridge, dollop on pancakes, or even serve with vegan cheese and biscuits!

Easy Quick Vegan Chia Seed Plum Jam Recipe Healthy

Quick & Easy Vegan Chia Seed Plum Jam Recipe

Ingredients (makes one large jar):

  • 2 cups fresh, ripe plums

  • 2 Tbsp lemon juice

  • 2-4 Tbsp golden or caster sugar (to taste)

  • 3 Tbsp chia seeds

Quick and Easy Vegan Chia Seed Plum Jam Recipe

Method:

Wash and chop the plums to remove the stones, and stir in a saucepan over a low heat, until they break down and become syrupy, about 20 minutes, mashing them up with the back of a wooden spoon (this only takes 5-10 minutes if using berries instead). Stir in the lemon juice, sugar, and chia seeds, then taste for sweetness (adding a little more sugar if desired). Remove the pan from the heat and leave to chill for 15 minutes, and that's it! If you want to make your jam a little thicker you can add more chia seeds, (just one teaspoon at a time, remember it takes 15 minutes for the seeds to thicken). The jam will also set more once it has chilled in the fridge for a while. 

Transfer to a clean jam jar, and keep in the fridge for up to two weeks. Although it doesn't last as long as normal jam, it's so quick and easy to make that you can try it with a new fruit every fortnight. I've made this chia seed jam with strawberries, raspberries, and blackberries - each came out really well. Leave a comment to let me know what other fruits have worked well for you! 

vegan chia seed plum jam recipe healthy quick easy

Nutrition per portion served with 2 slices wholemeal toast (jar divides into approx. 7 large portions):

  • Protein: 9.4g (Women - 18.8% / Men - 17.1%)

  • Iron: 2.0mg (Women - 13.5% / Men - 17.7%)

  • Calories: 212.7 (Women - 10.6% / Men - 8.5%)

  • Sugar: 9.0g (Women - 10.0% / Men - 7.5%)

  • Total Fat: 4.0g (Women - 5.7% / Men - 4.2%)

  • Saturated Fat: 0.6g (Women - 3.0% / Men - 2.0%)

  • Salt: 0.4g (Women - 6.7% / Men - 6.7%)

  • Fibre: 7.7g (Women - 25.7% / Men 25.7%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

The plums starting to break down and become syrupy. I added some chopped apples to the plums in this chia seed jam

The plums starting to break down and become syrupy. I added some chopped apples to the plums in this chia seed jam

Quick easy healthy vegan plum chia seed jam recipe nutrition