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 –

*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**

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3 Basic Ways to Form Healthy Eating Habits

10th January 2017

This Tasty Tuesday its simple. Here are 3 basic healthy eating habits to try.

Are you getting slightly confused/a little overwhelmed this time of year with lists and advice on things we should do, not do, eat and not eat? 21 day detoxing, 30 day ab challenges, 14 day matcha tea drinking…..the list goes on….?!

Yep, me too. So how about remembering what we already know and actually just doing it? Taking action on our intentions to be the best we can.

A lot of us (me included) are embarking on a healthier lifestyle this January and eating well is a big part of it. That’s great, just don’t be too hard on yourself if by now – yes 10 days in – you think you have already broken all the rules/resolutions you set and you’ve totally blown it. Don’t despair if you’re bored, hungry and cant be bothered. Its ok. Its what we do, we are human.

How about trying the no nonsense way instead?

3 basic ways to form healthy eating habits we should all be able to stick to: Apart from saying NO to seconds and YES to salads, try these for a no nonsense way to bring on healthy eating habits this year:

Drink more water.

It will fill you up, aid digestion, and of course keep you hydrated. You’ve heard it before, I will say it again – the brain can easily confuse thirst and hunger signals, so a lot of the time you think you’re hungry you are actually just thirsty. Try a drink first, but remember to eat at regular intervals too.
Do not deprive yourself

Don’t stock pile for a binge. Remember healthy is about BALANCE. Storing up the junk food or only eating it at weekends is prolonging the pain as far as I’m concerned. Enjoy a little of what you fancy, do not label any foods good or bad and think about MODERATION as key. A healthy attitude to all food leads to better healthy eating habits.
Write down what you eat/drink.

Be honest and write down EVERYTHING you consume. Believe me, if you start this now at the end of the day/week when you look back over your food diary, you will either be proud or disgusted!

There you go – 3 basic, simple, no nonsense tips and tricks. Tried and tested and results seen every time. You see – they say there are no quick fixes, but there are 3. All you have to do it take action and follow them to create healthy eating habits this new year.

To find out more about how no nonsense nutrition can help you prepare and stick to your healthy eating goals, please email : info@nitakothari.com

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 email here: info@nitakothari.com via Facebook message or by signing up to the newsletter HERE and we will send you further details of this FREE PRIVATE group

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?

Tasted amazing – give it a go!
Filled me up – bonus!
Took under 5 mins to make – no nonsense!
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.

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:

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Portion Size?

26th June 2016

Bonus Q & A. This week you asked mostly about Portion Size. And ladies and gents – SIZE MATTERS. How many? How much? What weight? How many grams is that? How big a handful? Is that enough? Am I putting in too much? …..etc…..

You asked in relation to our recipes/ideas/creations. When sharing my ideas I need point out its usually instant so I can give you a list of ingredients, BUT I know, I don’t usually tell you how much to use, so I wanted to address this question of portion size firstly in relation to our “recipes” and secondly in general.

PORTION SIZE in our creations:

The simple, honest, no nonsense answer as to why we don’t usually include a weight or measurement is because

A) We don’t usually weigh or measure our ingredients. *

B) Because the recipes or ideas we share are usually a one off/first time/instant/this is what I just made and its great – kind of thing. So making it again could mean we use a different portion size of each ingredient or other ingredients!

C) Also, we don’t TELL you how much because we try to EMPOWER you to make your own decisions and creative choices when it comes to food. You might not like one of the ingredients we use, so you can try the recipe and leave that out/substitute it. You may love something in there, so want to include more. And that’s fine.

(* Can I just add we haven’t really attempted baking yet in any pro manner – baking will and does require more precise measurements and when we cross that bridge things may become more precise – for now a cup means use the same cup for all cupfuls in this recipe, a handful means your own hand size, table spoon is the one in the drawer next to the knife and fork, tea spoon is the one your stir the milk in with)

more “Portion Size?” …

Smoothie “Recipe” Round Up

1st October 2015

In this weeks Thursday Blog we are rounding up the smoothie recipes we have been enjoying for breakfast this month – there are 5 so far, please go ahead and try them yourself! Bear in mind this is no nonsense, no juicing, no mess, minimal washing up and about a 2-5 min prep to drink time. Also be aware our quantities are estimates – feel free to play around and mix it up as you like, then share your smoothie snaps via our facebook and/or twitter pages!

You can also sign up to our newsletter via the panel at the bottom right of this page so you don’t miss further updates, recipes, blogs, news and offers……

Nutrition on a budget - No Nonsense Nutrition

5 Tips for Staying Healthy on a Budget

23rd July 2015

“I’m BROKE, skint, penniless, overdrawn, in debt, in the red, owe a lot, rent is overdue”….. you get the picture! no nonsense Nita’s top 5 ideas for staying healthy on a budget. For some great tips, have a read of my blog here.

Tag: Healthy eating