High protein chia & flax bread

I love this bread because it’s so tasty and incredibly good for you, with lots of protein, fibre, and healthy fats. Here, I’ve adapted the original recipe a bit by using 50:50 chia and flax, plus sunflower and pumpkin seeds to add a lovely nutty crunch and flavour. 

Most shop-bought gluten-free bread is full of additives, so if you’re looking for an easy home bake option, then this is a great recipe. The best thing about it is that it’s a no-rise method; all you have to do is mix all the ingredients together, scrape into a tin, and bake. It literally takes 5 minutes. 

This bread is a great source of protein from all the seeds, plus it’s made with 6 eggs. It’s also high in fibre, anti-inflammatory omega-3 fatty acids, and various vitamins and minerals like calcium, magnesium, and phosphorus, which keep your muscles, nerves, and bones healthy!

It’s great topped with nut butter and slices of apple or banana for breakfast, and it works really well with savoury toppings, too, like mashed avocado, roasted tomatoes, smoked salmon, houmous, or feta.

Ingredients

• 115g / 1 cup chia seed

• 115g / 1 cup flaxseed

• ½ cup mixed toasted seeds

• 1 tbsp baking powder

• 6 large eggs

• 130ml / ½ cup water

• 50ml olive oil

• ½ tsp sea salt 

Method

• Preheat the oven to 175°c.

• Line a 2lb loaf tin with parchment (you can buy shaped loaf tin liners from Sainburys).

• Put all the ingredients in a large bowl and mix well with a whisk. 

• Scrape the mix into the lined tin, and top with the remaining toasted seeds and a sprinkle of sea salt.

• Place in the oven for 40 minutes. Check that the loaf is cooked by making sure a skewer comes out clean. 

• Keeps in an airtight container for 5-7 days.

My superfood ‘savoury’ breakfast: nutty Overnight chia & flax pudding

This is one of my go-to breakfasts, packed with all the good stuff. I call it ‘savoury’ as there is no added sugar, only sweetness from fruit and a few raisins, so it shouldn’t cause a spike in blood sugar, which can make you feel hungry after a couple of hours. I’ve packed this breakfast with fibre from all the seeds, nuts, oats, and coconut, which is another reason you should get a slow release of energy through the morning, and your gut microbes will thank you for it too!

The pudding contains lots of plant-based protein, from the chia, flax, and Greek yogurt, which are complete proteins containing all 9 essential amino acids. These aminos are ‘essential’ because our bodies can’t synthesize them; we need to eat them in our diets.

I often add a spoon or two of protein powder as well - whey has a creamy taste, or you can use pea protein as a vegan option. The yoghurt can also be swapped for plant-based to make this a vegan dish too - I like Coconut Collaborative for Coyo.

Ingredients

Serves 4-6

• 3 tbsp chia seeds

• 3 tbsp flax seed

• 3 tbsp oats

• 4 tbsp desiccated coconut

• 4 tbsp sultanas

• 2 tbsp pumpkin seeds

• 2 tbsp sunflower seeds

• 4 tbsp cashew nuts (broken in half)

• 3 tbsp nut butter (@deliciouslyella has a great almond butter with a touch of ginger and cinnamon- so good!)

• 4 tbsp Greek yoghurt

• 450ml nut milk (or any you prefer) I used @plenishdrinks cashew

Method

• Add all the ingredients except the milk to a large container with a lid.

• Pour a small amount of the milk into the mixture, mashing the nut butter into the other ingredients with a fork, and then add the rest of the milk once it is blended in.

• Put an airtight lid on and place in the fridge overnight or for at least 2 hours.

• If the consistency is a bit thick, loosen it with a bit of extra milk - adjust to how you like it.

• Serve with any combination of toppings: berries, banana, chopped apple (or any fruit you prefer), any nut butter, Greek yoghurt, cacao nibs, coconut, nuts, seeds.

Tip

• The recipe can be simplified by leaving out one or two ingredients, like the sultanas (I know some don’t
  like them!), one of the seeds, cashews, or coconut - it’s a very flexible recipe!

• Cashews can also be switched for any nut you prefer, same goes for the sultanas if you want to change for a different dried fruit.

Dukkah: nut, seed and spice blend

Dukkah is an Egyptian and Middle Eastern spice and nut blend that adds a massive flavour injection when sprinkled on many different types of food. I love it on any kind of eggs, roasted veggies, labneh dip, houmous, roast chicken, or grilled fish.

I’ve tweaked the traditional recipe a little, adding more sunflower, pumpkin, and sesame seeds and switching hazelnuts (as I didn’t have any!) for almonds, so this is my take on dukkah, and I hope you like it.

You’ll be doing your gut a favour by adding fibre and a few more plants to your weekly total, as each ingredient counts as one of the 30 you are recommended to eat by @zoe @timspector. Happy microbes!

Ingredients

Fills a 0.5 litre Kilner jar (medium-sized)

• 2 ½ tbsp coriander seeds
  2 tsp cumin seeds 

• 2 tsp fennel seeds

• 40g black and white sesame seeds

• 40g sliced almonds, toasted

• 40g sunflower 

• 40g pumpkin seeds

• 1 tsp dried oregano 

• 1 tsp paprika

• ½ tsp salt

Method

• Toast the nuts, sunflower, pumpkin and sesame seeds for a few minutes in a hot frying pan until they pop a little and start turning golden, then remove and set aside in a bowl. Separate 1/3 of this mix into another smaller bowl.

• Add the coriander, fennel, and cumin seeds to the pan for about a minute, followed by the paprika and oregano for 30 seconds.

• Mix all the ingredients and leave to cool in a bowl.

• Put the mix into a small blender and blitz for a few seconds until you have a rough texture.

• Mix in the remaining nuts, sunflower, pumpkin, and sesame seeds.

Peanut butter overnight oats

Overnight oats are my go-to summer breakfast as I find porridge too hot on warmer days. I find it really versatile as well because you can add so may different flavours to switch them up each time. I usually double this recipe as I add different toppings to keep it interesting, but if you prefer a change just use these quantities to make 2 servings and then try another of my recipes in the ‘Breakfast’ section.

Ingredients

Serves 2

• 100g oats

• 2 tbsp peanut butter

• 1 tbsp chia seeds

• 40g sultanas

• 2 tbsp maple syrup

• 250ml nut milk or organic whole

Method

• Mix all the ingredients together in an airtight container and leave in the fridge overnight.

• Shown here with plain yoghurt (or coconut if you prefer), extra peanut butter (because why not), toasted pumpkin seeds and maple syrup.

Tip

• I used dark roasted peanut butter by Mani Life as I love the rich flavour, but regular is also fine.

Jewelled freekeh salad with tahini & pumpkin seeds

I bought from Freekeh the other day as I haven’t actually cooked with it before, so I was curious to find out what it was like. It has quite a smokey taste, which I initially thought might be hard to balance, but the fresh crunchy veg, herbs and nutty tahini in this salad work perfectly with it to give a really interesting depth of flavour.

Freekeh is wheat that has been harvested early, which means it contains more nutrients. It has a similar texture and nutty flavour to bulgur, but also has a distinctive smokiness that sets it apart from all other grains. It’s packed with protein and fibre or prebiotics (indigestible fibres linked to promoting the growth of helpful bacteria in your microbiome). It also contains magnesium (food energy conversion, muscle & nerve health, mood boosting, anti-inflammatory), iron (major component of hemoglobin, a type of protein in red blood cells that carries oxygen from your lungs around the body), potassium (regulates body fluid, nerve & muscle health), calcium (healthy bones) and zinc (immune support)

And as freekeh is low on the glycemic index chart (a rating scale where foods are ranked based on how much they raise your blood sugar), you won’t get a blood sugar spike, followed by a drop causing fatigue and the urge to eat again. So basically it gives you sustained energy and keeps you full for longer.

Ingredients

Serves 6-9

• 250g freekeh

• 200g cherry vine tomatoes, quartered

• ½ cucumber, 1cm cubes, seeds removed

• 4-5 spring onions, chopped finely

• 1 red pepper, small dice

• A large handful of parsley leaves

• A large handful of coriander leaves

• 3-4 tbsp pomegranate seeds

• 40-50g pumpkin seeds

Dressing

• 6 tbsp tahini

• 100ml water

• ½ tsp sea salt

• Juice of ½ lemon

• A generous pinch of sea salt

Method

• Rinse the freekeh and simmer for 20 minutes in salted boiling water. Drain, rinse with cold water and set aside in a sieve.

• Toast the pumpkin seeds in a dry frying pan for 6-8 minutes until they start to pop and turn a little brown.

• Mix all the dressing ingredients together and whisk with a fork until you have a light and creamy texture.

• Tip the freekeh into a large serving bowl and stir in the chopped vegetables and herbs with a pinch or two of salt.

• Drizzle the dressing over the salad generously and then finish by topping with pumpkin and pomegranate seeds.

tip

• Think of this salad as a bit like a tabbouleh, it’s the carb element on your plate, so you could serve it with with a BBQ, or grilled fish. Last night we ate it with falafels, pitta and hummus (pictured below) which was lovely. And then for lunch I added sliced avocado, vine tomatoes and a slice of fresh bread and butter.

• Feel free to add more or less fresh herbs, it’s a matter of personal taste. I like quite a lot, but if you don’t, then go easy! You could also switch coriander for mint or dill if you prefer - or add all four herbs! You can’t really go too far wrong.

• Toasted pistachios or almonds would be great subs for the pumpkin seeds too.

Honey & soy glazed almonds & seeds

I’m trying to quit my Christmas chocolate habit (thanks Covid), so I thought I’d make something healthy to pick at instead of reaching for the sugar! These crunchy almonds and seeds are great to have to hand as they’re super tasty and filling whilst being full of nutrients. So far all of us have been eating them, even the kids, as we all like the sweet and slightly salty flavour. They’re also a good snack to make for friends when they come round for garden drinks or sprinkle on a salad to add some crunch. Try them out, they take about 10 minutes to make and are so good for you!

Ingredients

Makes a medium sized bowl full

• 100g sunflower seeds

• 100g pumpkin seeds

• 100g whole almonds, skin on

• 50g flaxseeds

• 1 tbsp coconut oil

• ½ tbsp maple or honey

• ½ tsp ground ginger

• ¼ tsp cinnamon (I used 1/8th as I only like a bit!)

• ½ tbsp low salt soy sauce

Method

• Preheat the oven to 180ºc.

• Measure all the nuts and seeds into a medium sized bowl.

• Put the coconut oil on a large baking tray and melt in the oven for 2-3 minutes.

• Mix the ground spices and soy into the nuts and seeds, then tip them on to the tray and stir well to combine with the coconut oil.

• Then mix in the honey and place in the oven for 8 minutes, turn and put back in for another 2 minutes.