Banana Oat Balls

Banana Oat Balls

oat ballsBananas and oats are both rich sources of the amino acid Tryptophan which is the sole precursor of Serotonin, our ‘happy’ hormone. Research shows that the synthesis of Serotonin is an important factor involved in mood, behaviour and cognition, so its important to get enough Tryptophan in the diet.

Another hormone produced in the Tryptophan/ Serotonin pathway is Melatonin which regulates our diurnal rhythms and influences reproductive and immune systems, as well as digestive processes and gastrointestinal motility.

So these banana and oat balls are not only a snack full of happy ingredients, but a dreamy night time treat to help you snooze into a blissful sleep! This recipe makes approx. 12 balls.

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Apple & Oat Muffins

OAT & APPLE MUFFINS

muffinsOats are a prime source of complex carbohydrate that help to sustain energy. They contain roughly 50% more protein than bulgur wheat, and twice as much as brown rice. Oats contain strong levels of thiamin, iron, selenium, magnesium and zinc; however, the most impressive quality of oats are their rich source of soluble fibre called ‘Beta Glucans’ which has been credited with helping to lower blood cholesterol levels. The fibre in oats has other benefits too – research suggests that oat fibre may also help control blood sugar and improve insulin sensitivity – so a benefit for those with insulin resistance problems.

The combination of protein and fibre in this recipe results in a slow release of energy and the anti-inflammatory ginger and blood-sugar-balancing cinnamon results in a warming and comforting snack/ breakfast to see you through the cold weather. Recipe makes approx 8 muffins. Continue reading “Apple & Oat Muffins”

Quinoa, Apple, Ginger & Cinnamon Porridge

Quinoa Porridge

quinoa porridgeThe key nutritional factor of Quinoa is its high level of lysine, which is an amino acid necessary for the synthesis of other proteins. This high level of lysine makes it one of the best sources of plant protein and also provides riboflavin, vitamin E, iron, magnesium, potassium, zinc and fibre.

The combination of protein and fibre results in a slow release of energy and the anti-inflammatory ginger and blood-sugar-balancing cinnamon results in a warming and comforting autumnal breakfast. Serve with yoghurt or almond milk and top with nuts, seeds and/ or berries. You can eat this as a warm pudding or mid afternoon snack. Recipe serves 3-4. Continue reading “Quinoa, Apple, Ginger & Cinnamon Porridge”