Tag: healthy

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

healthy eating habits

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:

  1. 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.

  2. 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.

  3. 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

 

Remember, remember…this chilli recipe

5th November 2015

How do you celebrate bonfire night?  I think its traditional here that we all gather in someones garden (whoever has the biggest space), the men build a bonfire, we make Guys from paper, balloon faces and charity shop suits…the catherine wheels are lit and never really work scaring the life out us all but we still oooooh and aaaaah when the big bangers go off and the at the “grand finale” of garden fireworks.  We do this until our toes and fingers are numb, while wearing all the winter clothes we own and we eat chilli that is hotter than the sun to warm us from the inside out – I love bonfire night!

So as its November 5th and Thursday blog day we are sharing with you our veggie chilli recipe to enjoy tonight, along with some safety tips for your fireworks celebrations.

Be safe and enjoy!

You can read the full blog and chilli bake recipe HERE

 

Harvest – Seasonal Eating and the Autumn Lader

16th October 2015

As we are heading into the UK’s golden, rustic autumn, it’s the season of harvest festivals and from schools and churches up and down the country you’d be forgiven for thinking Octobers seasonal foods came in cans, consisted of fruit salads and soups and that the harvest festivals were to celebrate beans and pasta….  Harvest – and October – is actually the season for reaping and gathering, then cooking up a storm of comfort foods as the chilly air draws in, it’s soups, stews, pies and pickle season. It’s the season for celebrating All Things Bright and Beautiful so this weeks blog focuses on the traditional meaning of harvest with a guide to eating the best of this seasons fruit and veg:

You can red more here: nononsensenita blog – Harvest – Seasonal Eating and the Autumn Lader

And for future updates, please sign up for our newsletter at the bottom right of this page.

Pepper and Sweet Potato Soup with Chilli

13th October 2015

This week our Tasty Tuesday dinner is a home made delicious (even if I do say so myself) and comforting pepper, sweet potato and chilli soup.  Seriously easy to make – take the ingredients list, pop everything in a pan until its cooked then BLEND until you find the right consistency you love!

pepper soup with sweet potato and chilli - recipe

Full ingredients are also listed on our RECIPES tab

For more recipes and our blog, please sign up for the newsletter via the panel on the bottom right of this page!

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……

Read more here: nononsensenita blog – Smoothie “Recipe” Round Up

*NEW: No nonsense Recipes page added*

23rd September 2015

 Check it out, we have now added a page full of recipes (its a dropdown under the “About” heading)

Just click Recipes to see our new page.

So far this month, we’ve made the greenest of green smoothies for breakfast followed by a warming chicken and chilli soup in the eve – full details here: Recipes

We will share as we experiment but don’t want you to miss out, therefore you can subscribe to our newsletter via the panel on the bottom right of this page.  In doing so our TastyTuesday recipes will be delivered straight to your inbox so you can give them a go yourself and let us know the outcome!