Category: Recipes

Protein Packed Porridge – try our recipe

3rd February 2017

See below for the no nonsense protein packed porridge recipe:

Does porridge fill you up?

I know it should, but I don’t get it, because this week I tried it, I loved it, but porridge fell down on filling me up.

Of course I tried again when I wasn’t full and now I’m  happy to share to save you time in trying as I’ve hit the nail on the head. This is a perfeclty simple but protein packed porridge that’s not only tasty, but filling and healthy too.  Seriously, this breakfast was warming for these dark wintry mornings, and a comforting start to look forward to on waking.

To try it you will need:

INGREDIENTS –

OATS (2 handfuls) | CHIA SEEDS (2 tbsp) | MILLED FLAX SEED (2tbsp) | HEMP MILK (100-150ml) | APPLES (1 medium) | CINNAMON (1 tsp) | COCONUT OIL (1 tsp)| PUMPKIN SEEDS (1 heaped tsp)| SUNFLOWER SEEDS (1 heaped tsp)| ALMONDS (handful)| MAPLE SYRUP (1 tbsp)

*Measurements will differ depending how you like your porridge though, so have a play around with ingredients until you get it not too runny, not too thick, but just right!

METHOD –

Pop the oats in a bowl with 100ml hemp milk, the chia seeds and the milled flax seed

Stir it all together and pop in the microwave for 1 minute on a high heat

Meanwhile – or in fact before you heat the oats – melt the teaspoon of coconut oil in a pan

Core and slice the apple quite thinly, leaving the skin on

Add it to the pan once oil has melted |Add the cinnamon in on top of the apple

Add the almonds, seeds and maple syrup

Stir up up and make sure all the ingredients in the pan are coated in the sticky syrup and cinnamon mixture

Leave to simmer and the apple to soften for about 3-5 mins

Add the remaining 50mls hemp milk to the oat mix and reheat for another 1 minute

Stir the porridge, add half the apple mix  from the pan on to the top

*You can then add the remaining mixture, or some more maple syrup, nuts or seeds of choice to garnish!

**Eat quickly while piping HOT**

For more protein packed recipes check our Instagram feed and share your creations with hashtag #nononsensenita. We would love to see your porridge creations and hear your ideas for any other protein additions and tasty toppings!

We can also be friends on Facebook, you can follow us on Twitter and sign up for free to see quick, simple and healthy recipes, top no nonsense nutrition tips and more!

no nonsense nutrition logo

www.nitakothari.com | info@nitakothari.com

Save

all the greens simple green smoothie

All The Greens: Simple green smoothie recipe

14th January 2017

This weeks simple green smoothie recipe is below.  Starting as we mean to go on using ALL THE GREENS!  (All the green stuff we had anyway).  There can always be more greens….

INGREDIENTS:

Spinach (fresh and raw, a good handful)

Avocado (1/2 a frozen one)

Cucumber (1/3rd)

Kiwi (1 whole fruit inc skin)

Apple (1/2 a fresh green with skin, no pips)

Ginger (about an inch, fresh raw ginger root – skin off)

Water (COLD 240ml or more to acquired thickness)

METHOD:

Chop all the solid ingredients to chunks (you might want to leave the frozen avocado out a bit so easier to chop and blend), then add to blender  |  Add a good handful of raw baby spinach leaves to the chopped ingredients  |  Pour over the water to almost cover  |  BLEND (in the nutribullet we blend between 15-21 seconds)

Things to remember:

  • Try and use more vegetables than fruits in your green smoothie.  You don’t want too much sugar – even if its fruit sugar – at this time of the day otherwise you’re setting yourself up for a crash, a sugar slump, later on.  Saying that – if you are starting out with the smoothie blending and/or you naturally have a ‘sweet tooth’ start mixing fruits and veg and gradually replace the fruit to get to a higher ratio of veg to fruit as your tastes develop.
  • Try adding a splash of apple juice to the blend if you don’t like the texture of the blended apple it can be something you will get used to, but it can be bitty and separate easily, therefore the juice instead will sweeten the green smoothie a lot and give a better drinking texture
  • You can always use more/different greens – you can blend up any green veggies in theory – how about trying another few of our favorites from the list below for your next simple green smoothie:

Broccoli  |  Celery  |  Mangetout  |  Snow peas  |  Kale  |  Lettuce  |  Chicory  |  Asparagus

Nutrition Info:

  • In the green packed blend today you will find a huge vitamin C, antioxidant boost!  This comes from the KIWI fruit, which will also provide a healthy amount of both soluble fibre (the green part) and insoluble fibre (the skin and seeds)
  • You will also be lapping up a good hit of vitamin A from the SPINACH (remember this is great for your skin, hair and nails)
  • Vitamin A is a fat soluble vitamin – so blending this with the AVOCADO, will help the uptake of vit A in your body, while the good fats (ie about 10g of monounsaturated fat in half an avo) will also help in lowering bad cholesterol.
  • The avocado will also provide more fibre and holds vitamin B6 again good for skin, hair and nails, while it can also provide positive effects on PMT and hormone control.
  • GINGER of known more as a flavouring, and really will spice up your smoothie, but its also known for its anti sickness properties.  Its great for relieving nausea so if you’re suffering morning sickness, have a long journey ahead or are just feeling a bit queasy anytime ginger can help!

OK, well there you have it – the no nonsense nutrition, all the greens smoothie!  Have a go and let me know what you put in yours…  For more recipes grab our newsletter HERE and please share your lovely green smoothie pics and recipes with us via social – you can find us on:  FACEBOOK | INSTAGRAM | TWITTER

@nononsensenita | #nononsensenita

Want to join us for further help, motivation, support and accountability? 

The annual GET FIT IN FEB  is starting soon!  This year we are extending the community via Facebook and will include healthy eating ideas, recipes, tips and tricks alongside the exercise and activity boosts! 

Please register your interest via Facebook message or by signing up to the newsletter HERE and we will send you further details of this upcoming FREE PRIVATE FACEBOOK GROUP.

 

tasty tuesday | mary berry | christmas cupcakes

Mary Berry Christmas Cupcakes | Tasty Tuesday

23rd December 2016

Its that time of year that we need to share the ultimate in wonderful Mary Berry Christmas Cupcakes recipe.  If anyone remembers back to (approx) Xmas 2011 they may remember this.  The pre-measured, foolproof, no nonsense baking of the Christmas cupcakes brought to you by the one and only Mary Berry.  The best tasting Christmas there ever was and the one and only time I have baked well!

To celebrate I wanted to share her recipe because you cant find these packs for love nor money anymore and I cant find the recipe listed on Marys website or books anywhere either….such a shame – but here we go this was what was in that pack and what we did with it:

INGREDIENTS:

For the Christmas cupcakes –

200g dark brown sugar

225g self raising flour

6g mixed spice

190g mixed fruit (sultanas, mixed peel, currants, raisins)

150g unsalted (softened) butter

3 medium eggs

1 orange

12 cupcake cases

Silver/Gold balls to decorate (totally optional, any other decorations of your choice excellent too)

 

For the brandy butter icing –

225g icing sugar

100g unsalted (softened) butter

35ml brandy

 

METHOD:

Preheat the oven to 180 and pop the cupcake cases in your cupcake tin

Beat the butter and sugar together

Fold the flour and mixed spice into that mix (this will become quite dry but don’t panic at this stage) *you might want to sieve the flour first to make it nice and light in the mixture

Next crack in the 3 whole eggs

Zest the orange, add the zest and the juice and then mix everything together

Lastly stir in the dried fruit before dividing the cake mix up into the cupcake cases

Pop them in the oven for approx half hour

Lick the spoon – its good right?

For the icing –

Beat the icing sugar and remaining butter until smooth

Add the brandy making it even creamer and light

*The smell at this point is so Christmassy with the brandy icing and the spiced cakes starting to cook, that you will be wanting a mulled wine/mulled cider/baileys; so pour yourself a drink before you take the cupcakes out to cool*

After 30mins (ish) take the cakes are out the oven and leave to cool for about 15mins while you finish your drink

Then take a pallet knife or spatula and spread the brandy icing on top

At this point you can also add the silver balls, or any other decorations of your choice

*Now sit back, feet up and savor one of these spiced and boozy Christmas cupcakes while they are still fresh and warm in the middle*

Nutrition Information:

  • Don’t worry about it.  Its Christmas and its cake.  Seriously if you cant have your cake and eat it at Christmas when else can you?
  • Being serious, obviously these are boozy, they are not for kids or anyone with alcohol intolerance or difficulties
  • Please remember to eat and drink in moderation AND that these can make great gifts….or are fab for sharing!
  • ENJOY and INDULGE just remember balance, one is great, three perhaps not so much

 

Merry Christmas everyone! 

Seasons Greetings and Festive cheer to all from no nonsense nita x

For more info, recipes and no nonsense nutrition tips check out the weekly digest HERE

See, like and follow us on: Facebook | Instagram | Twitter

Or contact us for more: info@nitakothari.com

 

feel good friday | winter salad recipe

Feel Good Friday | Winter Salad Recipe

18th December 2016

Yes – we LOVE Fridays.  Feel Good Friday is a thing.  And our no cook, no nonsense Winter Salad Recipe we made last Friday needs to be shared. You see this Friday I had the opportunity to get up a bit later, take it easy for breakfast and the whole morning routine.  I was lucky enough to work from home securing the offers exclusive to our subscribers in this weeks free Weekly Digest newsletter (Not signed up yet?  Want to?  You can do that HERE) and then, after a fabulous morning I had the time and opportunity to whip up a lunch to enjoy by myself in the peace and quiet of an empty house before heading out for some evening work that id been looking forward to as well.  ALL GOOD.

So the lunch is what I wanted to share with you.

From bits and pieces in the fridge and some leftovers I layered up a great winter salad.

INGREDIENTS:

Rocket (generous handful)

Chicken (left over cooked chicken breast pieces)

Baby beetroot (from packet, approx 5)

Broccoli (handful florets, broken up into small chunks)

3 bean mix (including haricot beans, black beans, pinto beans)

Sweetcorn

Red pepper (1/3rd chopped into tiny chunks)

Tbsp Red wine vinegar (tbsp)

Juice of half a lemon (freshly squeezed)

2 x tbsp Oil (rapeseed, olive or your preferred variety)

Fresh mint (to taste – not too much!)

 

METHOD:

For the 3 bean salad –

The beans were from a tin, I did not buy and soak and prep #nononsense.  Just remember from a tin to buy in water, not in oil if possible.  Drain the beans and pop about half of each tin together in a bowl with sweetcorn and red pepper.  You can add as much or as little as you like of the corn and pepper I’d just say not too much red pepper as the corn will sweeten it up nicely enough.  Add salt and pepper here and mix together.

Add a tbsp red wine vinegar, 2 of oil (we used rapeseed, but olive oil or something light of your choice will do nicely), and squeeze over the juice (no pips) of half a lemon.  Mix in some fresh mint to taste as well.

TASTE the mix adding more lemon juice, vinegar, black pepper or mint as you like.

On the plate –

First pile the rocket (or spinach, black kale, watercress) in the center.  Pile the 3 bean mix on top, then the chopped (or even better, shredded) cooked chicken on top of that.  Then add the broccoli in bite sized pieces – raw. Keep on piling directly on top, the chopped beetroots and a little more bean mix.

Add a tiny pinch of salt, and then black pepper over the top.

You also add some pine nuts and/or sesame seeds for some added crunch.

Try it and let us know how you get on – share your no nonsense winter salad pics via Facebook, or tag us on your Instagram snaps @nononsensenita #nononsensenita.  You can also email me on info@nitakothari.com for more info, or if you have better ideas to share – what additions did you make to make this one your own??

And why are we telling you a bout this salad?

  1. Tasted amazing – give it a go!
  2. Filled me up – bonus!
  3. Took under 5 mins to make – no nonsense!
  4. Its seriously good for you healthy – nutritional values =
  • Rocket and broccoli are both good sources of Vitamin A and C.  Rocket also contains calcium and broccoli is high in fibre.  Broccoli also contains a variety of phytonutrients – chemicals that protect the plant from germs and disease that transfer nicely into us to help protect us against disease too!  Research suggests phytonutrients can help protect us against disease from cataracts to cancer.
  • Beetroot is lovely and high in vitamin C and fibre to give us a boost
  • In the beans you will find magnesium – for increased energy – and iron – that can eradicate fatigue.  Haricot beans also contain vitamin C, Pinto beans are high in fibre and vitamin B6, and black beans are high in protein too.
  • Chicken of course is protein rich and also contains good levels of vitamin B6.
  • FIBRE – helps control blood sugar levels (perhaps reducing our risk of developing type 2 diabetes)
  • IRON – metabolises proteins, eradicates fatigue
  • PROTEIN – functions as the building blocks (and to repair) our bones, muscles, cartilage
  • VITAMIN A – aids bone growth and immune health along with VITAMIN C helping fight bacteria and viruses more effectively.

 

For more no nonsense recipes, tips tricks and offers you can sign up for the free newsletter HERE.

Or contact us for more info at info@nitakothari.com.

 

fruit and nut smoothie

Complete the Cook – week 2

30th June 2016

In this weeks Complete the Cook we have 3 product recommendations for you that will help you complete the 2 recipes below:

 

 

FLATBREAD TOPPER

Ingredients:

  • Garlic and parsley flatbread (1/3rd)
  • Fresh raw baby spinach leaves (a generous handful)
  • Green olives in oil, cooked red peppers and chilli (another generous handful)
  • Feta cheese chunks (we cut 1 slice from the block and divided that into 6 pieces)
  • Quinoa Salad Topper (big tablespoon full)
  • Honey (just a nice drizzle over the top)

Method:

Put the stuff on top of the bread, in the order as listed above.  Enjoy!

FRUIT & NUT SMOOTHIE

Ingredients:

  • Unsweetened almond milk (enough to cover the fruit in blender)
  • Perfectly Imperfect Strawberries AS PER LAST WEEKS BLOG (large handful)
  • Frozen cherries (large handful)
  • Acai powder (heaped teaspoon full)
  • Chia Seeds (tablespoon)
  • Cucumber (1/3rd)
Method:

Add the fruit and chia seeds to the blender / Cover with the milk / Pop in the powder / Blend til creamy (find the consistency you prefer adding less milk, more chia for thicker and vice versa for more diluted) / Drink and enjoy with your breakfast or as a super boost snack!

You can find out about the products we used to Complete the Cook : HERE

And for more complete the cook recommendations and recipe rounds ups, tips sheets, nutrition, health and wellbeing info and lots more, directly to you – Be one of the first to receive our free newsletter: HERE

 

Remember we offer fully comprehensive weight management programmes and health coaching, so for more about what we do and how we can help you create your own healthy recipe and healthy eating plans, give me a shout on  info@nitakothari.com if you’d like to find out more.  We’d love to work with you to create healthy recipes using the foods YOU like so YOU enjoy them! 

  For a free, no obligation, consultation just get in touch:  info@nitakothari.com

To follow us and share pics of your own smoothie creations or healthy recipes we should try, please comment below, or get involved via social media: We’re here:

Save

Save

Save

Save

Save

Save

Save

Complete the Cook – week 1

23rd June 2016

Welcome to the first in a series of Complete the Cook posts, where we share our favourite product recommendations that work in what we are eating / cooking / blending and creating now!  This is without money changing hands, no endorsements etc just what we use, find helpful, cheap, easy – what makes sense, comes in on budget, tastes good and of course is pretty healthy too!  This should help you create your shopping lists if you want to try any of these no nonsense meal ideas too!

Full Complete the Cook blog CLICK HERE but here are the bones of it for you:

3 recipes this week:

Breakfast – with the “Straight Up” yoghurt pots from The Collective Dairy

Strawberry Salad – with the “Perfectly Imperfect” range from Tesco

Green Smoothie – with chopped mango chunks from Tesco

If you like Complete the Cook and you want more, or you simply want to get ahead of the game and receive more recipes, ideas, tips and cheat sheets etc just sign up to be one of the first to receive our new email newsletter starting this summer!

Remember we also offer personal, made to measure plans (online or 1 to 1) to get your health/energy/weight/fitness back on track, put a spring in your step, help you shop smart, budget, and eat well.  We also offer fully comprehensive weight management programmes and health coaching, so drop me a line info@nitakothari.com if you’d like to find out more.  We’d love to work with you to create healthy recipes using the foods YOU like so YOU enjoy them!
 
For a free, no obligation, consultation just get in touch: info@nitakothari.com and mention this post before the end of July!

Save

egg

All about eggs !

24th March 2016

Morning all – today I wanted to re-share the egg blog. Easter – its all about eggs right? And I know its not Easter just yet, but its nearly, almost, just about, round the corner Easter and nearly, almost, just about, round the corner time for a weekend chocolate indulgence!

I’m sorry and in full disclosure – the blog is not about eggs of the chocolate variety, but it is all about eggs.   Thought we’d mix it up a bit and talk about real eggs – yolks and all!

So go ahead and READ MORE HERE about real eggs, the frittata vs tortilla debate, plus full recipes. How about eggs for breakfast/lunch/dinner today? Plus as always you can check out Facebook / Twitter / Instagram for more…..

And to all those celebrating we wish you a very HAPPY EASTER x

britains biggest breakfast cancer research uk

Britains Biggest Breakfast

9th March 2016

This Friday – 11th March 2016 is Britains Biggest Breakfast ‪ in aid of Cancer Research UK and we are in!

FOOD, MONEY, CANCER. 3 of the most serious words we know. But if you put them together you get Britains Biggest Breakfast! People all over the country will be hosting a big breakfast, others will be donating to CRUK via their host, while scoffing down their breakfast delights. As much as we would love to, we cant host a breakfast for you all, so instead we are fundraising to help beat cancer sooner, by offering our no nonsense breakfast smoothie recipes, in exchange for your donation. The booklet has our 3 fave breakfast smoothies for you try!

How do you get this and how do you donate?
1) Donate here http://www.justgiving.com/nononsensenita
2) Send me your email address (via facebook message  / email info@nitakothari.com / sign up at nitakothari.com)
3) Receive your smoothie recipes to make on Friday 11th March

And remember to share your creations too – you can do so by tweeting us @nononsensenita / tagging your photos via Instagram with #nononsensenita / posting them on our Facebook page / or simply sending me an email with your efforts.  You can also tag all your creations and comments with #BritainsBiggestBreakfast

We love to share and to know what you’re doing too so make sure you share your efforts this Friday 11th March.

 

naked blueberry pancake stack

For the LOVE of PANCAKES

11th February 2016

For the love of pancakes this is definitely one of the better weeks of the year. Tuesday was Pancake Day – whoop! And Sunday will be Valentines Day, so love is in the air – another whoop! Two of my favourite ever celebrations! Come on – who doesn’t LOVE PANCAKES?!

And ok – who has never actually made pancakes before?  Who enjoys a stack when eating out? Who has a friend/family member/other half that cooks them for us?

Well me too.  My love of pancake day and all things pancakes was threatened this year when I realised I wouldn’t get to see my best mate who makes THE BEST blueberry pancakes ever, or see my boy who has a simple but classic pancake recipe that works every time.  So I decided to make them myself.  If you follow me on Facebook / Twitter / Instagram you will have seen the (amazing if I say so myself) results.  If you don’t follow me on social media do it now to see the results, then email me on info@nitakothari.com for the recipes we tried and tested and the alterations to the creations we used to A) make things healthy and to B) save time and effort, while giving maximum results and taste – no nonsense.